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SlowNa.
I guess you can say im stuck in the stage you were years ago.
the 3x10 rep on a lot of different workouts. Roughly 5 per Muscle group.
I work out, 2 hours a day at least, 6 days a week, and like you said... the gains you were getting were minimal. For how much i lift, im not seeing the gains i want.
In your opinion, what should i change my routine too, that you wished you would of done years ago.
Dan 3 sets of 10 10 10 will get you no where. How do you progress if you do 10 reps on all sets? Ill give you a setup on what to do for NO less than 6 months. Im gonna base this all on MY mon-thurs workout days and what I do each day, not the exercises I do.
I personally do 4 sets of "5" meaning my 4th set I will not hit 5 reps, if I do I should have went heavier or I will throw in a 5th set so I do not get 5 reps. 5 is my number, 7 is the perfect number. So I will base YOUR routine off of 7 reps. Or what you should be aiming for is 7/7/7/4 or 5
Warmup sets do NOT count as your primary sets. Warmups are to warm the muscles up and get the bloody flowing, not spend energy needed to lift. 1-2 sets is fine, 15-20 reppers are good nice controlled motion. My personal warm up is 135x15 then 185x8 I then start my set at 250/275/285/295. Depending on how ****ty I ate or how well I ate I will end the 4th set at 320x4/330x4. Barbell each rep increase 10lbs no more. DUmbells 5lbs.
Monday
Chest/tris
CHest
Flat bench 100x7 110x7 120x7 130x* IF you hit 7 on your 4th set the next time start 10lbs higher so your 4th set would now be 140
Dumbell Flat bench 7/7/7/*
Dumbell Incline
Dumbell/cable flies
Triceps
Skull crushers
close grip bench press
dips
1 arm overhead extensions
Tuesday
Biceps
Biceps/Shoulders
Standing EZ bar curl
standing dumbell curl
Hammer curls/ez bar reverse curls
Shoulders
Seated overhead via barbell or smith machine
Seated over head dumbell
standing dumbell flies
dumbell/cable reverse flies
Wednesday
Legs. Calf rep range is up to you, some people grow heavy with low, some need 20+reps. Thats something you will have to figure out if you dont see growth in a few months from 7 reps
SQUAT
front squat, if not man enough barbell or dumbell lunges
Leg press
Leg extensions
Hamstring curls, straight legged deadlifts, hyper extensions. They all hit the hammies, but there has always been argument over hitting hams and lower back on a non back day. Me personally I do laying down hamstring curls, then drop the weight and work each hamstring seperate from the other.
Calves
Donkey calf raises
seated calf raises
standing calf raises
DO NOT FORGET ABOUT THE Tibialis anterior
Thursday
BACK/ABS. I do it this way because I do, you can throw abs in anywhere, even a day of your own.
Pulldowns/pull ups narrow
Pull ups/pull downs wide
Tbar row
Yates row/bent over row 45°
Single arm dumbell row
Deadlifts/rack pulls
Barbell shrugs
If you want to hit more of the lower back, good mornings or hyper extensions
ABS
Weighted crunches
cable crunches
cartwheels
knee raises
leg raises
pick a couple and stick with it
MY workouts consist of something similar to the list. If I MUST Ill show you my exact routine/weights if you want me to.
Free weights should be your staple lifts. Save the machines for girls.
Compound lifts build mass. Compound lifts: bench, dead lift, cleans, clean and jerk etc
During isolation lifts (dumbell) you will normally find out one side is stronger than the other. Its up to you on how to get that side caught up. You can either do the weak arm first and the stronger arm will not surpass the reps that of the weaker arm or Do the stronger arm first and proceed with forced reps on the weaker arm until the reps are equal.
NO body part should take longer than 40-60min, no exceptions. If it does your talking to much and resting way to long in between sets. Resting between sets is up to you on how long. I average 2.5-3min MAX. The longer you rest the more "power" you will have, to long and you will actually lose "power". IMO 2 minutes is perfect. Concentrate on that next lift, have controlled breathing so your muscles become saturated with oxygen for the next set. DO NOT EVER DOUBT YOURSELF ON THE NEXT SET BECAUSE IT IS HEAVIER. DONT EVER say aw man this is gonna be heavy I might get 1. Chances are you will and you will fail. The mind does play a serious roll in your form/lift. Focus focus focus, if you can hear someone elses conversation while your lifting your not focused on what YOUR doing. Kinda the same thing with cardio if you can talk on the phone for 30min YOUR DOING IT WRONG.
I might have left some stuff out I dunno Its 1am so now it might just be a ramble. Its a general idea. Do you have to do 100% of the lifts I listed? No, but dont touch the machines and do not do flat bench one week, then machine bench the next, then push ups the next ur wasting ur time.
Wanna live 6 days in the gym? PERFECT here is another idea for you.
4 sets of 5reps then once your muscles have had 48-72hrs of rest 4 sets of 10 reps.
I dont live in the gym, so I have toyed with 5 reps one week 10 reps the next did that for about 4 months. Saw both size and strength gains but got tired of keeping track of seperate weeks so I went back to what my body loves 5 reps.
Remember ladies, fast and slow twitch fibers they both react differently. Dont like my info I dont give a ****, I like to put it as, DO what I say when I tell you to do it and i GUARANTEE<---------------- YOU WILL be twice your size in under a year.
One more thing,switching it up every 2-4 weeks because your muscles will adapt is COMPLETE bull****. Your muscles are there for ONE THING and one thing ONLY. TO push OR pull. It does not say " hey im doing 225lbs on flat bench I think I am going to adapt and stall until he gets me over to the machine bench". CAN your muscles adapt? YES!!!!! Lets give a quick example. You bench week after week after week 225x10 your body will start losing muscle fibers because it is learning it doesnt need 5 billion fibers to push that load, but now can lift the same at 4 billion. So ya you can stay the same strength and get smaller. Kinda based on powerlifters, maximum strength, limited muscle growth.
Again dont give a crap if anyone who wants to post internet articles of proving me wrong, but iv never stalled in increasing weight without my OWN wrong doing. MY OWN WRONG DOING. Yes we will reach a point where our lifts wont ever get over 5lbs more a month. The bigger you get the slower the results come back, so dont expect to keep growing growing growing because like a engine if you cant fine tune everything about you you will reach your "mental" NOT psychical limit.
One last thing them I am outta here I am losing my mind. Eat/sleep/lift/focus/consistant/ no jerking off before the gym and you will never stall. (never being used loosely because 100% of people stall, you will not gain forever EVEN with steroids) WHen you hit a wall look back and figure out why.
P.s. steroids dont shrink ur ding ding
steroids do make your ball sack shrink while using
dont follow the proper pct post roiding you WILL grow ***** tits and need a bra
goodnight, ill be sane tmw so shoot me your list or w/e questions nags blah blah:th_sleeping:
lawl. That hadn't been invented yet in the 4th century B.C. Brotha's all natural... and not imaginary; A dude modeled for that sculpture. Wrestling all day, picking up heavy things, and sacrificing a fatted calf here and there will get you far, apparently.Quote:
Originally Posted by Kolton Lock
I still rate myself a beginner (<=3 years training this way), and the way I work out kind of changes slightly every couple months depending on what's working for me, what's injured, etc. Here's what I found does well: I generally do high volume low rep sets of 60-90% 1-rep-max, 4-5 days a week for 90 minutes. My focus is on five lifts: squat, front squat, deadlift, overhead press, and bench press. When I get the opportunity to use bumper plates, I like to go heavy on snatch and clean as well. I squat or deadlift every workout. I press every workout. And then I do whatever I feel like. Each workout starts with what I need to do; my top priority, then I do what I want to do, and maybe something for fun. The word "routine" might not be correct here. [If you want something dead-specific, almost every great lifter ever has written theirs down for you, and maybe written a book about it.] I do very little assistance work, which is lifts that aid in the main lift, such as rows to improve deadlifts. There's a whole lot of good science out there on how to pick out your reps, sets, and %max when you lift, but I ignore it and do what feels good. For me, that tends to be heavy, which beginners can get away with much easier, since it's still pretty light compared to a more advanced lifter.Quote:
Originally Posted by DanPrixGTP
Typical workout structure:
Warmup, if necessary. I like the rowing machine for 2-5 minutes because it's a useful movement. Also good: 3-5 rounds of 5 pushups, situps, air squats.
Squat
2 sets of 10 @ 40%
2 sets of 10 @ 55%
2 sets of 8 @ 70%
4 sets of 5 @ 85%
6 sets of 3 @ 90%
Strict Overhead Press
2 sets of 10 @ 25%
2 sets of 10 @ 35%
2 Sets of 8 @ 45%
2 sets of 8 @ 50%
2 sets of 8 @ 60%
4 sets of 5 @ 70%
6 sets of 3 @ 80%
...you can hopefully see where I'm going there. Go lighter for the first couple weeks... like 20% lighter.
Oh, I do deadlifts different, since I don't enjoy high rep sets of deads. And if you're not doing what you enjoy, what keeps you coming back every day?
2 sets of 10 @ 40%
2 sets of 5 @ 60%
4 sets of 3 @ 75%
4 sets of 1 @ 85%
4 sets of 3 @ 75%
For assistance lifts, I tend to stay in the 5-10 rep range, usually working down to a 5-rep max and wailing on that until I'm sick and tired of it.
EDIT: Since ITHURTZ mentioned it, I tend to bang one out before the gym just because it's a convenient time and maybe the female's around. My reading indicates that the general consensus is a slight serum testosterone increase during and after, which is cool, but it doesn't seem to have any effect on my workout one way or another. It's rare that I miss a lift. I don't take any "pre-workout" drinks or anything, either.
ITHURTZ and SlowNa, thank you very much.
I may know a thing or two about lifting when it comes to average joe, but im still definitely a beginner in the scheme of things.
I greatly appreciate the awesome information both of you have given me from time and time and now all of this ^ which is outstanding.
After this week, im going to finish up my normal "routine" since im already half-way through the week. Once this week is over, im going to be taking just about everything you listed above (ITHURTZ) and im going to give it a try, almost identical to what you mentioned. 4 sets per workout with reps at 7/7/7/5 or 4 on the last one.
I will keep you posted on the results.
Two questions for you. When doing the 7/7/7/5 on bench or any workout, the 7th/5th (last rep of each of set) it should such a struggle where i cant get an 8th rep, correct? So when it comes to lifts like bench, i should always find myself a spotter? But let's s say i dont have a spotter for that one day, then what should i do? Im not planning on trying to kill myself and dropping the bar on my neck.
Also, Lets say this. my first three sets of 7/7/7 on bench (or any lift in this case) i start out at, lets say 225. I get the first set all 7 reps, but then on the second set i only get 6, then on the third set i only 4, and at the last set i get 3. Should i downsize my weight on the next set to keep all my reps up at the 7 mark?
1. Unless you're completely alone, you can ask anyone around you for a spot. Any staff should be happy to help, too.
2. Many benches have a secondary/low rack/"oh ****" position.
3. Use the power rack. It has catch bars that will keep you from getting pinned.
http://www.fitstep.com/Advanced/Secr...ch-press/2.jpg
At the gym i attend. We do have the "Oh Sh*t" secondary rack.
We do have two squat racks like shown above ^
But we also have one of these "assisted" racks like this BAYOU-FITNESS Commercial Half Cage Smith Attachment E-7625
And another one just like that, but it looks like a normal squat rack, its straight up and down unlike the one in the picture shown above which is on a slight incline/angle.
What are your thoughts on those?
As far as I'm concerned, Smith racks are the devil. They're bad for joints, and the strength you build in them is mostly non-functional; it only applies on a smith. Benching on one won't destroy you like squatting on one will, but I think it's a waste of time.
This..it's just not the same. I use to use them the days i wouldn't have a spotter. The weight you'll do on one won't be come close to what you'll do on bench. It's sort of a mind **** to me. Hated it.Quote:
Originally Posted by SlowNA06
Dan ya you will have to adjust your weight. It might take you a week or 2 to fine tune it.
IMO if you want to try it
195x7
205x7
215x7
225x4+ you might get more, you might get less, every week is different. Dont focus on how you failed, brush it off and move on.
So now your main goal is to get that 4th set to hit that 7th rep. Forced reps help big time vs just failing on the 4th or 5th rep.
I think I Also forgot to mention last night on my ramble focus on the negatives and explode on the positives. IE when bringing the bar down to your chest bring it down controlled in a 1.2.3 count and soon as that bar touches NOT bounces your chest throw that weight back up dont stop or rest and go right back to the 1.2.3. It applies to every excercise. Negatives tear more muscle fibers than positives. Or if you want to get technical eccentric(down) and concentric (up)
Smith does suck, I do bench on smith because 315 on flat makes the shoulders and elbows go boing, and I dont care to ask 105lb people to spot me. I tried squats couple times just to see the big deal. Thats worse on my knees than a laying angled hack squat my gym has. Smith also takes the stabilizer muscles out of the game, you will figure that out when you spend 6 months on smith and then jump to flat barbell. The bar will look like your in a earthquake.
Sometimes I like to imagine, say like benching I pretend to push a wall off me. It gives you that visual and if your focused enough usually helps. Keep your eyes focused on one spot the entire lift dont look around. Dont forget your breathing, it makes a WORLD of a difference. Negatives/eccentric inhale, right when the weight starts moving back up exhale hard through ur tight lips, the exhale should last the entire upward/concentric lift. Yes you might end up making the trumpet noise, been there done that.
I will say, in terms of tempo/effort levels, you'll figure out when it's okay to grind, but 90% of the time, exploding is definitely the way to go. Additionally, bouncing has its place, but pausing in the hole/bottom of a lift for a second to five seconds will put hair on your chest and pounds on your lifts.
Fresh article about a middle-aged 6'3" scrawny wimp getting down and dirty with some iron to make your girl's giny tickle.
NWS: ChAoS & PAIN: Dude, So and So Got SO ****ing Jacked For That Movie: Hugh Jackman
My neck has been wrecked since I woke up, which hasn't happened in maybe a year. I've been training without squats or deads because of a tweaked knee. Coincidence? Guess it's time to see if that bad boy's healed. As much as I like my hot chiropractor and her sexy masseuses, squatting doesn't cost me a dime. Okay, maybe just deads tonight to test the waters.
...nevermind. Put 45lbs in the vest for its maiden voyage and took the dog for a 1.5 mile walk, then snow started coming down a little heavy to bother with a drive through construction zones at rush hour. Can't get stronger if I die, eh? Gotta say, if you walk hunched over, a weight vest will straighten you right out. I could comfortably do a few miles in 45lbs. Glad I sprang for the 60lb vest. Traps were reflexively straining against the vest the whole time, so they got a tiny workout, too.
N'sane is insane...
Quick question for you Corey,
Ill be starting your routine monday that listed above ^
Do i need to do 7/7/7/4 on every workout you mentioned?
Or is that just for bench?
Just weighed myself today.
Went from 178 to 174.5
Were getting there, but dont really see much of a difference though.
Ill just continue to work at it.
And let me tell you what, its a b*tch trying to lose weight when you dont weigh that much to begin with. These last couple pounds are tough.
Don't weigh that much.... :p:p:p:p:p
The 14th of Jan
http://i20.photobucket.com/albums/b2...114_165441.jpg
Between vacation, spinning class and slightly less days, today!
http://i20.photobucket.com/albums/b2...ps164e3b84.jpg
It's a gain, I busted my butt on the cooldown of the 14th to make it. Today I worked my way down and cooled it down the entire 5 minutes to this number.
Now to get the eating and drinking under control, I'm hating the way my clothes are fitting the last two weeks. It's odd, because I haven't been gaining weight.
Welcome to steady-state cardio. Sprinting ought to fix that right up for you.Quote:
Originally Posted by BillBoost37
Bill if your man enough do HIIT
Dan I forget if I answered ur question in chat. But 7/7/7/4-5 on everything
I hate HIIT. And that's why I'm chubby.
Guys...it's not steady state. I'm doing plenty of other stuff. Unlike some gym rats, I get out in the garage and swap a trans for kicks, all kinds of other stuff and some lifting.
Now...the challenge, I challenge any of you to rip off 500 calories in 40 minutes on the 100i