Starting weight lifting again - help please :)

$loth said:
It was assisted, and I did around 6 or 7 for 4 sets. I found that it was hitting my triceps quite hard aswell.
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The basic idea is to just to 4 sets to failure. You will start developing some nice width in your lats if you couple these with pull downs. 4 sets to failure to start a back workout is a good idea if you ask me. It prepares your body for the intense exercises like deadlifts.
 
Deadly Ferret said:
Want to end up with heart problems when you're older? Keep weightlifting, it puts a fantastic strain on your pump.

There are much better ways to build strength and stamina without ever having to touch weights.
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Are you the same person who does hundreds of situps as cardio, ever heard of a hernia?

I like the way you put all weightlifters in the same boat, because we all obviously have poor diets and take steroids....
 
Linoge said:
Are you the same person who does hundreds of situps as cardio, ever heard of a hernia?

I like the way you put all weightlifters in the same boat, because we all obviously have poor diets and take steroids....
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:p Well said
 
$loth said:
Apprently so.... http://forums.overclockers.co.uk/showthread.php?t=17632016
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LMFAO. Sit-ups as cardio? Loosing fat around your stomach by doing sit-ups? Some people are just clueless :p

Taken from the other thread:

Deadly Ferret said:
2 lots of 100 per day, with a five minute break in between lots. I try to complete the first lot in under three minutes, the second lot in under four. Usually manage it, but sometimes am out by a few seconds.
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:p :p
 
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S7yl3s said:
Interesting. But I will have to disagree. The general principle is acceptable but it really doesn't work like that. Everyone is different and it's a fact that everyone will respond differently to different amounts of volume.

Many Bodybuilders will hit around 20 sets per bodypart, and I'm not just talking about the HUGE guys I'm talking about smaller guys who's bodies respond to this. For my chest, even with the limited equipment I have at the moment, I will do 12-15 sets. This is the same with many other body parts.

At the end of the day it all comes down to what works best for you. There is no set formula for bodybuilding it's a personal journey and everyone will respond differently.



:rolleyes:
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20 sets lol !!

fair enough.. no need for the rolleyes...

try doing less.. you'll see the benefit within weeks.. but then what do i know
 
If you're doing 20 sets per muscle group then you're not training hard enough.

10 sets on large muscle groups maximum for me, often less.

After warmup i did 8 sets of squats today, legs are totally shot :D
 
Admiral Huddy said:
20 sets lol !!

fair enough.. no need for the rolleyes...

try doing less.. you'll see the benefit within weeks.. but then what do i know
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Sorry mate didn't mean to put that in, was meant to be a smiley :) I will change this now.

I know a lot of these guys and they will not feel as though they have touched their muscle unless they've given it a good 20 set beating. These are American Pro BB.

I've tried doing less before, and it just doesn't do anything. That is in no way having a dig at you because I think you made a valid point. All I was saying is that people work differently. If I walked into the gym now and did a Chest routine that consisted of 9 sets it would just be scratching the surface and that's it. It wouldn't stimulate near enough muscle fibres and my gains would be so small (I know this because I used to do this three years ago).

So 12-15 sets works good for me and I get fantastic gains, but 12-15 sets may be too many for some people or not enough. Everyones different and it takes a different approach to get the most from everyone.

Out of interest mate what does your routine consist of?

Cheers
 
egt said:
If you're doing 20 sets per muscle group then you're not training hard enough.
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Nice spot :) This includes warm up sets. Working sets are between 12 -15.

egt said:
10 sets on large muscle groups maximum for me, often less.
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If it works for you then that's what matters :)

egt said:
After warmup i did 8 sets of squats today, legs are totally shot :D
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Good stuff you know you've done a good leg routine when you can't get off the toilet :p Would it be possible to post your leg routine including weights plz mate?

Also maybe I should add, the routine I follow, and have had scrutinized is adopted by my mates who are 5'9 - 5'11 280lb monsters :) Don't go hurting your selfs. It is an excellent routine for the novice it's just the weights that change
 
Hey all,

Going to do my chest/shoulders/triceps tommorow, though I need some assistance on the plan:

Dumbell Incline Bench - 5 sets 5 reps (very low incline)
Weighted Dips For Chest - 5 sets 5 reps
Seated Dumbell military press 5 sets 5 reps
close grip bench press - 5 sets 5 reps

I want to add in bench press, and for the moment take away either the incline bench or dips, which one should I keep?

Thanks :D

[edit] I was also thinking of changing the military press for a dumbbell shoulder press. Will this work in the same way, as i'm more used to shoulder press.
 
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S7yl3s said:
Out of interest mate what does your routine consist of?

Cheers
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The key to Muscle growth is intensity .. By the time you are on your 6th set, your muscle are starting to fatigue if you are working the muscle hard.. 9 sets is enough..

i do 4 to 5 training sessions a week.

session 1 - Chest and Abs
Session 2 - Biceps and Triceps
Session 3 - Shoulders
Session 4 - Back and Abs
Session 5 - Legs
 
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$loth said:
Hey all,

Going to do my chest/shoulders/triceps tommorow, though I need some assistance on the plan:

Dumbell Incline Bench - 5 sets 5 reps (very low incline)
Weighted Dips For Chest - 5 sets 5 reps
Seated Dumbell military press 5 sets 5 reps
close grip bench press - 5 sets 5 reps

I want to add in bench press, and for the moment take away either the incline bench or dips, which one should I keep?

Thanks :D

[edit] I was also thinking of changing the military press for a dumbbell shoulder press. Will this work in the same way, as i'm more used to shoulder press.
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You want to do chest, shoulders and triceps in one hit :D good luck mate.. I have no doubt you'll be the fitest bloke in the gym but you won't get to many gains doing all that in one hit. Aim for smaller set, high weights (without comprimise to form, higher intesity.. 9 good sets is the key..
 
Bugger, forgot to edit the set's/reps.


Bench press - 4 sets 6 reps
Weighted Dips For Chest - 3 sets 8 reps
Seated Dumbell military press 3 sets 8 reps
close grip bench press - 3 sets 8 reps

Is this better?
 
$loth said:
Bugger, forgot to edit the set's/reps.

Weighted Dips For Chest - 3 sets 8 reps
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dips for triceps ;)



ok I do for chest..

warm up chest - do what i want - nothing heavy. Stretch.

3 sets of Barbell chest press, 10, 8 and 8/6 ( hits the whole chest)

3 sets of inclined press using dumbells again 10, 8, 8/6 (hit the upper portion)

3 sets of inclined (bench already set up) of dumbell flys.. 12, 10, 8 but keeping the movement slow and precise.. getting a good stretch all th way through the movement.. Squeezing the pecs in at the top without clashing them. stretching them at the bottom.. good way to finish chest.

If i've still energy for more.. then tough.. I've not worked hard enough.. next time i'll increase the intensity or weights or both..

NEVER be tempted to do more that your alotted program..

Stretch... cool down


Done
 
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