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Post by Beefy Busch on Nov 6, 2015 5:16:23 GMT 10
Oh oopsie I meant I like to superset with my core excersises, I hardly ever superset at my gym as everything is usually so spread out and I don't wanna risk some dumb ass knabbing my equipment. I'll do 4 sets and aim for higher reps then As for time that 2 hours is just generally how long it takes me I find as I'm more slow in my lifting and I enjoy giving myself that luxury of time to breathe so I can lift at my fullest. But yeah going faster has it's benefits I'll do that on form now on and see how it goes. As for the 8-12 reps, Alot of people say that is the optimal range, some others say 4-6, and then others say 12-20, basically there is more than one way to get there. Depends on the weight and different strokes for different folks. For me some exercises I get solid at 12 reps on the first set or 2 then the reps get less due to me getting tired, so then in most cases I carry on with the weight and continue reps to how many reps under 12. If it gets under 8, I then usually drop the weight. I've mostly been looking at doing at least 100 reps for the whole workout on a body part. So with your advice in relation to my routine: 3 exercises each part at 4x 12 reps ( Total 144 reps) Seems pretty damn solid so I'll try to stay religious to drop the weight to get that sacred "12" number. Some gains were made with heavy lifts at 6-8 reps. I also just wanna lift heavy sometimes because I feel stuck and wanna go GGGRRRRRRRR and sometimes you have to just go heavy to get those frustrations out. Reps be damned. I tried calf raises with a barbell and it felt really uncomfortable as it seemed to crush my thighs as the bar was small and narrow so I stick with 50 dumbbells on each leg. I forgot to add that in my leg post. I'll see how a normal 45lb bar feels someday. I'll try that one leg press someday as well and see how it goes. As for 6 days, I've struggled with 5 in the past and could only get 4 days. My mental focus needs major work. But I will try, that's all I can guarantee. But the week is free so I do think I can crank it out. Thanks for the advice and suggestions brother Keep up the great work! Believe me, it's my pleasure Oh and about the reps. Make solid 4-6 reps for the new max weights till you get the hang of it. Then 8, then 10 and finally 12. Remember 12 is the sacred number for mass. 15-20 reps with lower weights are for cutting, so you look sharp but you won't build mass. I recommend doing those 1 month before summer Time heals everything, time makes you stronger. Remember, the progress is slow, but not that slow. Remember not to go too slow on the reps because the tension will be lost in some exercises, and in some others, you will build unnecessary tension. Keep a good balance (you make sure you build good tension). Believe me about this too, that 45lbs barbell bar is way more uncomfortable than EZ bar on your thighs I remember bruising thighs close to the knee when i used the same amount of weight. And i don't want to do calf raises with 235lbs on the squat rack. I tried it once and the bar bended but it felt a crushing ton in my back. I want to push over 235lbs for my calfs but i'm not finding the right machine or exercise. Yeah I stuck to the 12 reps and did feel the tension growing in alot of exercises. I did kinda cheat 2 of my final sets in that I'd push myself and crank out 9 or 10 reps before feeling that STAWP voice in my brain and then re-compose myself and crank out the remainder reps to 12. Sometimes I got my counting mixed up and did another rep for reassurance. And I dropped the weight too. If fishing for the right weight was a sport in itself I'd be an Olympian. I also tried to go faster so we'll see how I fair in the following month or so. Funny enough I've often hear people say about reps that 4-6 is for strength 8-12 is for mass =moderate strength and 15-20 is for endurance. I do recall seeing an article on how Arnold did 10 sets or so of high reps for cutting. So I'll stick to what you say with reps, Summer won't be for a long time so plenty of time . I find just working the muscle hard and heavy gave me some good definition, but that can be a thing that is genetic too. Some people can have great muscle definition and others not so much. Anyway once it comes close to wearing less clothes weather I'll try the high reps. As for calves, they are indeed the hardest to grow I myself just sit on a bench and with each 50lb dumbbell on my thighs, I raise my calf and feel em tensing up. Maybe this is more stretching them but I have to put faith that it's working. Calf raises can be a body weight exercises done on steps/stairs too. I position myself with my heels poking off the edge so if I lean back far enough I would fall down (Don't do em at the top of the stairs). I also sometimes just walk around for bit like I'm wearing imaginary high-heels, I can feel the calves tensing up for myself. So maybe those will help, just try em out and laugh at me later if they do diddly squat. I'd say still keep at it and like you said to me, progress is slow. <3
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Post by LuciaGTAVI on Nov 21, 2015 8:57:16 GMT 10
Each time i come home from the gym i'm happy and dead tired.
Been cranking things up. I've entered a critical stage now. I call it critical because i must have a lot more focus than usually had.
Talked to the trainer a week ago and told him what if i do 15 reps instead for 12? He said if i do them slow and concentrated, they will be for a REALLY good mass gaining. But that's it. The limit for mass gain.
Also been hitting those biceps 3 times/week. Maximum Strength.
Here is my training program : Monday : Chest/Biceps/10 min workout on abs w/o weights. Tuesday : Back/Triceps. Wednesday : Legs/Abs (yes, treat them like a small muscle, 5 different weighted ex.) Thursday : Shoulders/Biceps. Friday : Chest/Triceps. Saturday : Back/Biceps/10 min workout on abs w/o weights. Sunday : Fucking earned 1 day off.
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Post by Beefy Busch on Nov 21, 2015 10:59:23 GMT 10
Each time i come home from the gym i'm happy and dead tired. Been cranking things up. I've entered a critical stage now. I call it critical because i must have a lot more focus than usually had. Talked to the trainer a week ago and told him what if i do 15 reps instead for 12? He said if i do them slow and concentrated, they will be for a REALLY good mass gaining. But that's it. The limit for mass gain. Also been hitting those biceps 3 times/week. Maximum Strength. Here is my training program : Monday : Chest/Biceps/10 min workout on abs w/o weights. Tuesday : Back/Triceps. Wednesday : Legs/Abs (yes, treat them like a small muscle, 5 different weighted ex.) Thursday : Shoulders/Biceps. Friday : Chest/Triceps. Saturday : Back/Biceps/10 min workout on abs w/o weights. Sunday : Fucking earned 1 day off. Looks like a pretty damn solid workout dude! Look forward to hearing about your gains! I'll have to see how I do with trying 15 reps once I get better from this damn bug. I'll probably stick with 12 though. I was doing pretty well with the 12 reps, dropping the weight if I couldn't get the full reps, on some sets. I really started digging the EZ bar for standing preacher curls and regular bicep curls. Man I can't wait to get back to the gym and feel the joys of kicking my ass again. Come Monday the beast will be RAWR!
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Post by LuciaGTAVI on Nov 24, 2015 7:58:38 GMT 10
Increased the weights today.
In order to push harder and lift heavier weights i have gone from 4 sets x15 reps to 3 sets x15 reps.
I tried the 60kg/132lbs incline barbell bench press today and did 3reps of my own and 3 others with a little help. (New record!) Then finished the set off with 40kg/88lbs. Also did 7 solid reps on normal barbell bench press with the same weight and also finished the set with 40kg/88lbs.
Moving on to biceps... I did 6 solid slow reps with 15kg/33lbs dumbbells, and then 9 others with 12.5kg/27lbs.
Ayy i've been increasing in weight too. I now weight 75.1kg/165.5 lbs. Good work. Gotta say those new weights, hit me really good.
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Post by LuciaGTAVI on Nov 27, 2015 0:53:08 GMT 10
Oh man my legs are burning. Yesterday i did 85kg/187lbs squats and 70kg/154lbs leg presses. Also did some monstrous 170kg/374lbs calf raises. New weights are really kicking me. Oh almost forgot, i can pull up myself with one hand now. Tried it twice with each hand yesterday but then i stopped because i didn't want to overload biceps for today. So yeah one handed pull ups
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Post by LuciaGTAVI on Nov 28, 2015 10:24:46 GMT 10
Beefy BuschHow's the training going? Did you kick out that cold yet? Here is one tip for me : Never, EVER, do Chest day after Shoulder day. I changed the training program again. Maximum Chest and Biceps. Remember that intensity is preferred more that heaviest weights. But in order to push you must increase weights. Here we go again 60kg/132lbs Bench Press. Monday : Chest/Biceps/10 min workout on abs w/o weights. Tuesday : Back/Triceps. Wednesday : Chest/Biceps/10 min workout on abs w/o weights. Thursday : Back/Triceps Friday : Chest/Biceps/10 min workout on abs w/o weights.. Saturday : Shoulders/Legs.
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Post by Beefy Busch on Nov 28, 2015 15:49:48 GMT 10
Beefy Busch How's the training going? Did you kick out that cold yet? Here is one tip for me : Never, EVER, do Chest day after Shoulder day. I changed the training program again. Maximum Chest and Biceps. Remember that intensity is preferred more that heaviest weights. But in order to push you must increase weights. Here we go again 60kg/132lbs Bench Press. Monday : Chest/Biceps/10 min workout on abs w/o weights. Tuesday : Back/Triceps. Wednesday : Chest/Biceps/10 min workout on abs w/o weights. Thursday : Back/Triceps Friday : Chest/Biceps/10 min workout on abs w/o weights.. Saturday : Shoulders/Legs. I'm getting better day by day. Been a long while since I gone to the gym, since this cold and then the November school crank happened (proposals and scholarship applications), but now it'll be clearing up this weekend so I intend to go this Monday and once again feel the burn, the muscles swell, the cool sweat, the post workout highs and the DOMS. Yeah I've often kept shoulders and chest to the same day. So My goal for getting back on the wagon will be 4 sets of solid 12 reps form where I left off with my workouts. This upcoming week is going to see 6 days of the gym as the storm has come and gone and I am very much alive! Good to see that high bench number, Staying beastly and raising the bar higher for weaklings like me, hahahahaha!
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Post by Beefy Busch on Dec 2, 2015 12:14:12 GMT 10
Dude! I can completely understand what you mean about the shoulders and chest! Dem muscle fibers are linked! Not that I've worked on them subsequently as today was just Chest Day as I didn't have enough time to work on my shoulders but man it took alot out of me. My sides were still sore form the core exercises and my shoulders are feeling the tension from the Incline Bench Presses I did today. Had to keep dropping the weight for alot of the exercises and pause in between reps, but I got my 4 x 12 reps in. I might forgot how to grip properly because I started having the bar's grip graft into my palms, Kinda cool but now it's just left a tender spot on my palms now. So this week is gonna be one body part per a day as I know I'm gonna be sore as fuck tomorrow xD Certainly gonna not work my shoulders till 2 days after today hahaha. Takes 2 steps backward to make 5 steps forward sometimes. Let me know how your workouts are going
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Post by LuciaGTAVI on Dec 3, 2015 8:14:27 GMT 10
Woah man today i did 15 SOLID reps with 60kg/132lbs Bench Press. On monday i'll increase weights again to 65kg/143lbs.
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Post by Beefy Busch on Dec 3, 2015 11:11:15 GMT 10
Woah man today i did 15 SOLID reps with 60kg/132lbs Bench Press. On monday i'll increase weights again to 65kg/143lbs. Congrats dude! Keep going!
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Post by egglesplork on Dec 5, 2015 17:37:56 GMT 10
_____Yeah, Wolf mentioned the importance of cardio earlier. Dude's right. There are some meat-heads out there who think it's all about power but don't have the guts to fuel it. All that muscle and not enough goin' on in the cardiovascular system to keep it supplied? That muscle needs oxygen and fuel, and the circulatory system is just the thing to do the job! Without cardio, it'd make a dude a "one-pump chump"--to quote Emma Blackery of internet fame. _____Me and weight rooms, in general? Once upon a time, I thought I'd get all RIPPED and HARD-CORE. Running and weights, it's more about performance for me. 'Cause, y'see, people look at these things attached to my torso (other than my head) and don't think I could do much. I sure showed them: worked my way up to bench-pressing two hundred pounds in about three months. (Okay, okay... It was easily done because push-ups have been part of my life since forever.) But now it's all about endurance, puttin' in half-hour runs four days a week along with push-ups, sit-ups, some weight-training, and flexibility. To Hades with looks! It's all in the capabilities. (The looks will come. And hopefully, so will the chicks.)
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Post by Beefy Busch on Dec 6, 2015 4:47:34 GMT 10
_____Yeah, Wolf mentioned the importance of cardio earlier. Dude's right. There are some meat-heads out there who think it's all about power but don't have the guts to fuel it. All that muscle and not enough goin' on in the cardiovascular system to keep it supplied? That muscle needs oxygen and fuel, and the circulatory system is just the thing to do the job! Without cardio, it'd make a dude a "one-pump chump"--to quote Emma Blackery of internet fame. _____Me and weight rooms, in general? Once upon a time, I thought I'd get all RIPPED and HARD-CORE. Running and weights, it's more about performance for me. 'Cause, y'see, people look at these things attached to my torso (other than my head) and don't think I could do much. I sure showed them: worked my way up to bench-pressing two hundred pounds in about three months. (Okay, okay... It was easily done because push-ups have been part of my life since forever.) But now it's all about endurance, puttin' in half-hour runs four days a week along with push-ups, sit-ups, some weight-training, and flexibility. To Hades with looks! It's all in the capabilities. (The looks will come. And hopefully, so will the chicks.) Well said, I agree, it's all about setting goals. Nice to have another badass in this thread.
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Post by LuciaGTAVI on Dec 6, 2015 6:58:17 GMT 10
Beefy Busch egglesplork Muh niggas Since i did some measurements today and got positive results of growth, here is a nice story from wich i read earlier. Don't know if it's made up or true, but you'll get the point.
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Post by Beefy Busch on Dec 6, 2015 8:24:30 GMT 10
"Patience is also a form of action." -- Auguste Rodin --
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Post by Son of Persia on Dec 6, 2015 9:59:20 GMT 10
" You realize that it’s not about hitting a goal weight, or lifting a weight. It’s about being able to wait. Waiting, being patient, and trusting that life will slowly inch along and things will eventually get better. After all, change takes time.
But time is all it takes."
Thanks for the motivating story wolfy. Specially the moving conclusion. It really makes sense to me. I think every single step in our every day life(and specially mine) is about learning to be more PATIENT...
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