LiE's Diet and Training Thread

Steedie said:
If you're training for size now LiE, just stick to 3 or 4 sets per exercise, at 8-12 reps. When you find you can do 12 reps without a struggle of that exercise, up the weight by 2.5-5kg

I never stick to the same sets or reps each week, I mix it up all the time :) keeps your body guessing and keeps it all fresh
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I'm not sure that's the best way to be progressive though, it has the potential for you to be lifting the same weight for a while. By starting lower and building up you'll be able to keep going longer.
 
Who says you're starting lower?

Start with whatever weight you can do 8 reps for, once you find you can do 12 reps in that exercise without a struggle, time to up the weight

You don't have to progress every week! As long as you change the order of exercises, amount of sets/reps, different exercises from time to time, you'll not slow your progress
 
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I'm on 3x8 with progressive increases each set, am making progress with it in terms of strength/weight/development and have been doing so for about 6/7 weeks now switching from 3x8-12.

Will be interesting to see how you fare with 3x8 on the same weight.

I stuck a back pic up BTW LiE with the example of a lat spread, it's not very good at all but it gives the general idea.
 
No, I'm saying mix it up

For example, last week on Chest/Bicep day, I started with incline bench press and did 4x12. But today I'm going to do 3x10 and do a heavier weight. I never really write down sets/reps or weight.

All I'm saying is, if you do 3x8 one week and it feels easy, next week try doing 12 reps instead, if you can do it and it's no more of a struggle than 8 reps, chances are you'll be able to up the weight a fair bit
 
Sounds like a similar way of doing things steedie, but less progressive with the weight. Your method is based around reps.
 
Well the way i do is for bigger exercises do say 22.5kg 3x8, then next week move up to 25kg aim for 3x8 but probably do say 8,7,5, then next time aim for 8,8,8 and keep progressing by a rep or 2 till i can move up again. It's definitely progressive and at max effort rather than fannying around with lighter weights for ages. Then mix it up more on isolation work
 
It's as progressive as you want it to be.

Stop thinking about things too much. End of the day if you do a weight one week and it feels like you can do more, then do more next week. Just don't put this unnecessary pressure on yourself to progress your weights every week

You need to get yourself out of the strong lift mentality. Building size is about shocking the muscle, you can do that by mixing up the exercises, changing the angle, changing the order you do the exercises, or dropping/upping the weight.

Remember, you're not trying to lift massive weights, you're trying to look like you can
 
I just do progressive weight, however I am newer to bodybuilding so each week is progression in weights for me. As opposed to progression in reps.

The issue I would have with upping the reps on certain weights is that the next week the weights could jump up 'too' much...On things like compounds this won't be as much of an issue...However on smaller exercises like DB flys I could see why you would up the reps as opposed to the weight purely because you wouldn't be able to up the weights much on DB flys :)

EDIT: Just read above post, clarifies things more :) Ta
 
Skillmister said:
What so being progressive by not challenging yourself lifting easier weights is better than being progressive by challenging yourself to hit more reps with a heavier weight and moving up in weight?
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There are differences between challenging yourself and stimulating the muscle though. You might not think you're "challenging" yourself unless you're really wobbling the bar back up on your last rep, where as in actual fact you might not be using the correct form due to the weight being too great.

Where as lifting lighter weights can keep your form almost spot on, which will mean you're getting peak activation on the muscles you're trying to work. Also, it's not mandatory that you lift the heaviest thing you can to tear/stress your muscles.

The Hypotrophy Strength Training (HST) routine that's done the rounds is actually based on this principle I believe. I got some time to read through it when I was propping up the bar in London =)
 
Yeah i know that, i did a cycle of HST ;) Didn't find i benefited from it much at all from a bbing perspective and after the first 3 of 6 sessions in each rep phase i felt like i was just wasting my time. (obviously everyone is different i understand that)

Like i said though i mix it up on isolation, higher reps less weight some days, others the reverse but without going massively heavy. It's just the core things like db shoulder press i feel like going heavy is beneficial.
 
Don't point that wink at me :p Just 'cause you did the routine doesn't mean you read the pages of bro science that "backs it up" - I certainly didn't when I first tried HST :D

If you only did the one cycle, I'm not overly surprised you didn't see much in the way of results; that's only 2 weeks of hypotrophy specific training, and 2 weeks of strength. Your second cycle would've skipped the 15s stage and gone straight back to hypotrophy follow by strength, before a deload. I imagine that's where the benefits will be realised.
 
Then I don't know :) It's possible that you under estimated what your max reps/weights were, or that you just react to isolation work a lot better. Personally, I didn't like HST as there was just too many exercises to do in one session, and because it was always a different muscle group, chances are someone was using the equipment you wanted :@
 
OK so the plan tonight is lift like a beast in the 8-12 rep range and totally destroy myself :D
 
Chest/Biceps today was awesome, had such insane pump throughout. 2 scoops jack3d pre-workout helped :)

So I dived right in and the weights were almost right, I will adjust them for next week. For example on bench press I should have stuck with 110 instead of jumping up to 120. Reps were very solid and I focused on feeling each one.

Bench Press
40x10, 60x10, 80x10
100x10, 110x8, 120x6(7)* 7th spotted.
Dips
BWx8, +25x10, +25x10, +25x9
Cable Flyes s/s Cable Flyes from bottom
25x10 > 20x10 x 3
Press-ups - Did speed reps followed by a few very slow, 2 sets.
Chin ups
8, 8 , 6
Preacher Curls (weight excluding bar)
15x8x3
DB Curls
12.5x20, 10x20x2
Stretched hamstrings/shoulders/pecs.

Loads of energy left.
 
Your fan club is ever rising LiE. It's almost in the territory of nuthugging nowadays!

Sounds like a good workout, you must be slaughtered today!
 
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