Lone weight lifting regime....
Discussion
Following the "steroids" thread just wanted to ask for some advice here...
Some of you who read the original thread will have red that my work out currently consists of CV (mainly running) and resistance training.
But I want to gain some extra mass without sacrificing definition so I am joining the gym tomorrow...
So my question to you guys and girls is.....
Waht would be the best regime to suit me? Reduce the CV and hardcore weights? High weight, Low reps? Low weight high reps?
What is the best way to get maximum muscle mass (in the quickest time) with 110% effort....
Cheers guys, as always
ETA: I will be working out on my own so a lot of spotted free weights are out so it will mainly consist of weight machines.... I kno its not the best but will have to suffice till I find a gym partner
Some of you who read the original thread will have red that my work out currently consists of CV (mainly running) and resistance training.
But I want to gain some extra mass without sacrificing definition so I am joining the gym tomorrow...
So my question to you guys and girls is.....
Waht would be the best regime to suit me? Reduce the CV and hardcore weights? High weight, Low reps? Low weight high reps?
What is the best way to get maximum muscle mass (in the quickest time) with 110% effort....
Cheers guys, as always
ETA: I will be working out on my own so a lot of spotted free weights are out so it will mainly consist of weight machines.... I kno its not the best but will have to suffice till I find a gym partner
Edited by speed_monkey on Friday 16th July 20:52
You don't necessarily need a gym partner, just someone who can give you a decent spot when you need at.
Would suggest the following:
1) Work each bodypart no more than 3 times every 2 weeks
2) Aim to include at least 1 big compound exercise every workout (Squat, Deadlift, Bench, C&J)
3) No more than 4 working sets per exercise unless going with v. low (2-4) rep ranges
4) Sets to be 6-12 reps (the exact number that works best for you is something you'll have to experiment with)
5) Eat more
6) Rest more, especially as you progress and start to plateau. At this point you might want to cut out some isolation exercises to keep your workouts brief and continue to make progress.
7) Cycle your training. No one should train at 100% all the time.
8) Have a wide variety of exercises in your arsenal to stop things from getting boring.
Would suggest the following:
1) Work each bodypart no more than 3 times every 2 weeks
2) Aim to include at least 1 big compound exercise every workout (Squat, Deadlift, Bench, C&J)
3) No more than 4 working sets per exercise unless going with v. low (2-4) rep ranges
4) Sets to be 6-12 reps (the exact number that works best for you is something you'll have to experiment with)
5) Eat more
6) Rest more, especially as you progress and start to plateau. At this point you might want to cut out some isolation exercises to keep your workouts brief and continue to make progress.
7) Cycle your training. No one should train at 100% all the time.
8) Have a wide variety of exercises in your arsenal to stop things from getting boring.
Animal said:
You don't necessarily need a gym partner, just someone who can give you a decent spot when you need at.
Would suggest the following:
1) Work each bodypart no more than 3 times every 2 weeks
2) Aim to include at least 1 big compound exercise every workout (Squat, Deadlift, Bench, C&J)
3) No more than 4 working sets per exercise unless going with v. low (2-4) rep ranges
4) Sets to be 6-12 reps (the exact number that works best for you is something you'll have to experiment with)
5) Eat more
6) Rest more, especially as you progress and start to plateau. At this point you might want to cut out some isolation exercises to keep your workouts brief and continue to make progress.
7) Cycle your training. No one should train at 100% all the time.
8) Have a wide variety of exercises in your arsenal to stop things from getting boring.
Thanks, some good pointers there. The way I used to work out was a case of "what do i fancy today" instead of having a concrete work out plan. I found I worked at 100% capacity as its what I wanted to do. Is this a bad way to go around things?Would suggest the following:
1) Work each bodypart no more than 3 times every 2 weeks
2) Aim to include at least 1 big compound exercise every workout (Squat, Deadlift, Bench, C&J)
3) No more than 4 working sets per exercise unless going with v. low (2-4) rep ranges
4) Sets to be 6-12 reps (the exact number that works best for you is something you'll have to experiment with)
5) Eat more
6) Rest more, especially as you progress and start to plateau. At this point you might want to cut out some isolation exercises to keep your workouts brief and continue to make progress.
7) Cycle your training. No one should train at 100% all the time.
8) Have a wide variety of exercises in your arsenal to stop things from getting boring.
You do need to train instinctively yes, but don't fall into the trap of only training your arms or whatever. What works for me is having an A4 day to a page diary that I write my workout in beforehand. That way I have a plan of action and all I have to do is simply follow it through.
Animal said:
You do need to train instinctively yes, but don't fall into the trap of only training your arms or whatever. What works for me is having an A4 day to a page diary that I write my workout in beforehand. That way I have a plan of action and all I have to do is simply follow it through.
No I hate that look of 'uneven-ness" you know the type, ironing board chest but big arms.... just looks weirdHow many muscle groups should I be aiming at targeting in one session, i.e should it be a case of day 1 arms, day 2 chest etc etc or can you bunch them together?
speed_monkey said:
Animal said:
You don't necessarily need a gym partner, just someone who can give you a decent spot when you need at.
Would suggest the following:
1) Work each bodypart no more than 3 times every 2 weeks
2) Aim to include at least 1 big compound exercise every workout (Squat, Deadlift, Bench, C&J)
3) No more than 4 working sets per exercise unless going with v. low (2-4) rep ranges
4) Sets to be 6-12 reps (the exact number that works best for you is something you'll have to experiment with)
5) Eat more
6) Rest more, especially as you progress and start to plateau. At this point you might want to cut out some isolation exercises to keep your workouts brief and continue to make progress.
7) Cycle your training. No one should train at 100% all the time.
8) Have a wide variety of exercises in your arsenal to stop things from getting boring.
Thanks, some good pointers there. The way I used to work out was a case of "what do i fancy today" instead of having a concrete work out plan. I found I worked at 100% capacity as its what I wanted to do. Is this a bad way to go around things?Would suggest the following:
1) Work each bodypart no more than 3 times every 2 weeks
2) Aim to include at least 1 big compound exercise every workout (Squat, Deadlift, Bench, C&J)
3) No more than 4 working sets per exercise unless going with v. low (2-4) rep ranges
4) Sets to be 6-12 reps (the exact number that works best for you is something you'll have to experiment with)
5) Eat more
6) Rest more, especially as you progress and start to plateau. At this point you might want to cut out some isolation exercises to keep your workouts brief and continue to make progress.
7) Cycle your training. No one should train at 100% all the time.
8) Have a wide variety of exercises in your arsenal to stop things from getting boring.
2) Yep
3) yep
4) yep, but pyramid your reps within each exercise, with 1st exercise for each body part to be 20 reps as a mini warm up
5) eat more of the right foods, get your essential fats and up your protein, specifically egg whites for their easily digestible quality
6) yep,but try to work to an 8 week program that ramps things up to 100% then have a small break and think of a different 8 week program
7) yep
8) yep
remember, your body cant see the weight its lifting, only feel it, so keep a strict smooth controlled style 1st and increase weight 2nd, tensin is important not the amount of weight.
controlling your desire to overtrain can sometimes be the hardest thing but is very important, better o under do it than over do it otherwise you'll get into a cycle of demotivation that is very hard to get out of, this IMO is one of the biggest reasons people start and then stop, you have to pace yourself if your thinking lifestyle change rather than ' I want to look good for the summer' brigade.
HTH
speed_monkey said:
thanks guys.... have an appointment at 10:30 this morning at the gym.
All good advice but what is pyramid training?
Fewer reps but more weight on succeeding sets until either you hit on the working weight/rep range or until you hit maximum weight on one set for the fewest number of reps you want to use.All good advice but what is pyramid training?
Been around for ever really but there are variants. Some use the 1st few sets as warmups without reaching failure then do e.g. 4 sets of c. 6 reps or whatever.
Others work closer to top weight but still not to failure until the final set or three which would be low/ getting lower - e.g. I might do 2 or 3 warm ups and then around 8, 5, 3 (to failure)adding weight each set, followed sometimes by lighter sets for more reps or a drop set (plates off, work to failure, plates off work etc.) That has worked well for strength gains for me but then so did warming up to between 5 and 3 sets of 5 reps.
Size wise, maybe - no one really seems to be able to prove this, just reports of what's worked for them and subjects in 'trials' - higher reps for size development. Seems to be what pro bodybuilders claim these days but from training tapes many still seem to use lower reps off season. But of course most have a cabinet of little helpers to aid them!
But whichever, I'd echo the comments above about not overdoing the number of work (the non warm up/ max effort sets) too often and needing the heavy/big exercises. TBH using machines mainly isn't going to be an advantage. Does the gym have a power rack where you can position safety bars in case you fail before lock out?
Edited by Lost_BMW on Saturday 17th July 13:07
Lost_BMW said:
speed_monkey said:
thanks guys.... have an appointment at 10:30 this morning at the gym.
All good advice but what is pyramid training?
Fewer reps but more weight on succeeding sets until either you hit on the working weight/rep range or until you hit maximum weight on one set for the fewest number of reps you want to use.All good advice but what is pyramid training?
Been around for ever really but there are variants. Some use the 1st few sets as warmups without reaching failure then do e.g. 4 sets of c. 6 reps or whatever.
Others work closer to top weight but still not to failure until the final set or three which would be low/ getting lower - e.g. I might do 2 or 3 warm ups and then around 8, 5, 3 (to failure)adding weight each set, followed sometimes by lighter sets for more reps or a drop set (plates off, work to failure, plates off work etc.) That has worked well for strength gains for me but then so did warming up to between 5 and 3 sets of 5 reps.
Size wise, maybe - no one really seems to be able to prove this, just reports of what's worked for them and subjects in 'trials' - higher reps for size development. Seems to be what pro bodybuilders claim these days but from training tapes many still seem to use lower reps off season. But of course most have a cabinet of little helpers to aid them!
But whichever, I'd echo the comments above about not overdoing the number of work (the non warm up/ max effort sets) too often and needing the heavy/big exercises. TBH using machines mainly isn't going to be an advantage. Does the gym have a power rack where you can position safety bars in case you fail before lock out?
Edited by Lost_BMW on Saturday 17th July 13:07
speed_monkey said:
Lost_BMW said:
speed_monkey said:
thanks guys.... have an appointment at 10:30 this morning at the gym.
All good advice but what is pyramid training?
Fewer reps but more weight on succeeding sets until either you hit on the working weight/rep range or until you hit maximum weight on one set for the fewest number of reps you want to use.All good advice but what is pyramid training?
Been around for ever really but there are variants. Some use the 1st few sets as warmups without reaching failure then do e.g. 4 sets of c. 6 reps or whatever.
Others work closer to top weight but still not to failure until the final set or three which would be low/ getting lower - e.g. I might do 2 or 3 warm ups and then around 8, 5, 3 (to failure)adding weight each set, followed sometimes by lighter sets for more reps or a drop set (plates off, work to failure, plates off work etc.) That has worked well for strength gains for me but then so did warming up to between 5 and 3 sets of 5 reps.
Size wise, maybe - no one really seems to be able to prove this, just reports of what's worked for them and subjects in 'trials' - higher reps for size development. Seems to be what pro bodybuilders claim these days but from training tapes many still seem to use lower reps off season. But of course most have a cabinet of little helpers to aid them!
But whichever, I'd echo the comments above about not overdoing the number of work (the non warm up/ max effort sets) too often and needing the heavy/big exercises. TBH using machines mainly isn't going to be an advantage. Does the gym have a power rack where you can position safety bars in case you fail before lock out?
Edited by Lost_BMW on Saturday 17th July 13:07
I've trained alone for years and several times had to roll barbells off my stomach having failed, bad idea! Worse case was when my wife upstairs couldn't hear me shouting for help and I'd managed to get stuck under 265lbs (by clipping the wall on one rep) with one end of the bar catching the wall as the garage was only a couple of inches wider than the 7' bar and I'd left some equipment in the way on the other side! So it had to go down in a zig zag bit by bit until I got it on my thighs and could sit up - it cut through the surface and made my stomach bleed even though I'd got a sweat shirt on. Bruised for a fortnight.
Hopefully in a gym someone might come to the rescue, you'd hope!
My second time ever in a gym I got stuck under a colossal bench press. It must have been nearly 50kg (including the bar), which was evidently more than my puny frame could handle.
I had a few goes at getting the f
ker off my chest without success and another guy from the gym gave me the greatest lesson I've ever had. Patrick (for that was his name) told me to never be embarassed to ask for a spot and to always make sure there was someone around if I was going to squat or bench. If I did get stuck I should shout 'SPOT!' as loudly as I could.
Fortunately, the lesson stuck with me and I've never been caught out again!
I had a few goes at getting the f
ker off my chest without success and another guy from the gym gave me the greatest lesson I've ever had. Patrick (for that was his name) told me to never be embarassed to ask for a spot and to always make sure there was someone around if I was going to squat or bench. If I did get stuck I should shout 'SPOT!' as loudly as I could.Fortunately, the lesson stuck with me and I've never been caught out again!
speed_monkey said:
Following the "steroids" thread just wanted to ask for some advice here...
Some of you who read the original thread will have red that my work out currently consists of CV (mainly running) and resistance training.
But I want to gain some extra mass without sacrificing definition so I am joining the gym tomorrow...
So my question to you guys and girls is.....
Waht would be the best regime to suit me? Reduce the CV and hardcore weights? High weight, Low reps? Low weight high reps?
What is the best way to get maximum muscle mass (in the quickest time) with 110% effort....
Cheers guys, as always
ETA: I will be working out on my own so a lot of spotted free weights are out so it will mainly consist of weight machines.... I kno its not the best but will have to suffice till I find a gym partner
I liked the look of this. I did a similar one from here.Some of you who read the original thread will have red that my work out currently consists of CV (mainly running) and resistance training.
But I want to gain some extra mass without sacrificing definition so I am joining the gym tomorrow...
So my question to you guys and girls is.....
Waht would be the best regime to suit me? Reduce the CV and hardcore weights? High weight, Low reps? Low weight high reps?
What is the best way to get maximum muscle mass (in the quickest time) with 110% effort....
Cheers guys, as always
ETA: I will be working out on my own so a lot of spotted free weights are out so it will mainly consist of weight machines.... I kno its not the best but will have to suffice till I find a gym partner
Edited by speed_monkey on Friday 16th July 20:52
http://www.deepsquatter.com/strength/archives/manr...
Halb said:
speed_monkey said:
Following the "steroids" thread just wanted to ask for some advice here...
Some of you who read the original thread will have red that my work out currently consists of CV (mainly running) and resistance training.
But I want to gain some extra mass without sacrificing definition so I am joining the gym tomorrow...
So my question to you guys and girls is.....
Waht would be the best regime to suit me? Reduce the CV and hardcore weights? High weight, Low reps? Low weight high reps?
What is the best way to get maximum muscle mass (in the quickest time) with 110% effort....
Cheers guys, as always
ETA: I will be working out on my own so a lot of spotted free weights are out so it will mainly consist of weight machines.... I kno its not the best but will have to suffice till I find a gym partner
I liked the look of this. I did a similar one from here.Some of you who read the original thread will have red that my work out currently consists of CV (mainly running) and resistance training.
But I want to gain some extra mass without sacrificing definition so I am joining the gym tomorrow...
So my question to you guys and girls is.....
Waht would be the best regime to suit me? Reduce the CV and hardcore weights? High weight, Low reps? Low weight high reps?
What is the best way to get maximum muscle mass (in the quickest time) with 110% effort....
Cheers guys, as always
ETA: I will be working out on my own so a lot of spotted free weights are out so it will mainly consist of weight machines.... I kno its not the best but will have to suffice till I find a gym partner
Edited by speed_monkey on Friday 16th July 20:52
http://www.deepsquatter.com/strength/archives/manr...
markcoznottz said:
Halb said:
speed_monkey said:
Following the "steroids" thread just wanted to ask for some advice here...
Some of you who read the original thread will have red that my work out currently consists of CV (mainly running) and resistance training.
But I want to gain some extra mass without sacrificing definition so I am joining the gym tomorrow...
So my question to you guys and girls is.....
Waht would be the best regime to suit me? Reduce the CV and hardcore weights? High weight, Low reps? Low weight high reps?
What is the best way to get maximum muscle mass (in the quickest time) with 110% effort....
Cheers guys, as always
ETA: I will be working out on my own so a lot of spotted free weights are out so it will mainly consist of weight machines.... I kno its not the best but will have to suffice till I find a gym partner
I liked the look of this. I did a similar one from here.Some of you who read the original thread will have red that my work out currently consists of CV (mainly running) and resistance training.
But I want to gain some extra mass without sacrificing definition so I am joining the gym tomorrow...
So my question to you guys and girls is.....
Waht would be the best regime to suit me? Reduce the CV and hardcore weights? High weight, Low reps? Low weight high reps?
What is the best way to get maximum muscle mass (in the quickest time) with 110% effort....
Cheers guys, as always
ETA: I will be working out on my own so a lot of spotted free weights are out so it will mainly consist of weight machines.... I kno its not the best but will have to suffice till I find a gym partner
Edited by speed_monkey on Friday 16th July 20:52
http://www.deepsquatter.com/strength/archives/manr...
speed_monkey said:
markcoznottz said:
Halb said:
speed_monkey said:
Following the "steroids" thread just wanted to ask for some advice here...
Some of you who read the original thread will have red that my work out currently consists of CV (mainly running) and resistance training.
But I want to gain some extra mass without sacrificing definition so I am joining the gym tomorrow...
So my question to you guys and girls is.....
Waht would be the best regime to suit me? Reduce the CV and hardcore weights? High weight, Low reps? Low weight high reps?
What is the best way to get maximum muscle mass (in the quickest time) with 110% effort....
Cheers guys, as always
ETA: I will be working out on my own so a lot of spotted free weights are out so it will mainly consist of weight machines.... I kno its not the best but will have to suffice till I find a gym partner
I liked the look of this. I did a similar one from here.Some of you who read the original thread will have red that my work out currently consists of CV (mainly running) and resistance training.
But I want to gain some extra mass without sacrificing definition so I am joining the gym tomorrow...
So my question to you guys and girls is.....
Waht would be the best regime to suit me? Reduce the CV and hardcore weights? High weight, Low reps? Low weight high reps?
What is the best way to get maximum muscle mass (in the quickest time) with 110% effort....
Cheers guys, as always
ETA: I will be working out on my own so a lot of spotted free weights are out so it will mainly consist of weight machines.... I kno its not the best but will have to suffice till I find a gym partner
Edited by speed_monkey on Friday 16th July 20:52
http://www.deepsquatter.com/strength/archives/manr...
http://stronglifts.com/stronglifts-5x5-beginner-st...
different version.
Mark, I found it tiring, but very good at racking up the weights to a decent level quite quickly.
Halb said:
speed_monkey said:
markcoznottz said:
Halb said:
speed_monkey said:
Following the "steroids" thread just wanted to ask for some advice here...
Some of you who read the original thread will have red that my work out currently consists of CV (mainly running) and resistance training.
But I want to gain some extra mass without sacrificing definition so I am joining the gym tomorrow...
So my question to you guys and girls is.....
Waht would be the best regime to suit me? Reduce the CV and hardcore weights? High weight, Low reps? Low weight high reps?
What is the best way to get maximum muscle mass (in the quickest time) with 110% effort....
Cheers guys, as always
ETA: I will be working out on my own so a lot of spotted free weights are out so it will mainly consist of weight machines.... I kno its not the best but will have to suffice till I find a gym partner
I liked the look of this. I did a similar one from here.Some of you who read the original thread will have red that my work out currently consists of CV (mainly running) and resistance training.
But I want to gain some extra mass without sacrificing definition so I am joining the gym tomorrow...
So my question to you guys and girls is.....
Waht would be the best regime to suit me? Reduce the CV and hardcore weights? High weight, Low reps? Low weight high reps?
What is the best way to get maximum muscle mass (in the quickest time) with 110% effort....
Cheers guys, as always
ETA: I will be working out on my own so a lot of spotted free weights are out so it will mainly consist of weight machines.... I kno its not the best but will have to suffice till I find a gym partner
Edited by speed_monkey on Friday 16th July 20:52
http://www.deepsquatter.com/strength/archives/manr...
http://stronglifts.com/stronglifts-5x5-beginner-st...
different version.
Mark, I found it tiring, but very good at racking up the weights to a decent level quite quickly.
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