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Unread 03-23-2012, 02:37 PM   #26
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Quote:
Originally Posted by sverrejk View Post

I think it's called mayo-reps(don't know what its called in English really :p)

But the main concept is;
Pick a weight you can barely do 12 or 15 repetitions on
20 second break, then you lift 3 times(this is heavy as hell though)
20 seconds break, lift 3 times
20 seconds break, lift 3 times
20 seconds break, lift 3 times
This is a solid workout....but for maximum strength/bulk gains you would, IMO need more rest between sets and try a different approach like this:

BENCH
-set 1 = warmup at about 15-20 reps at roughly 60% max
-set 2 = first workout set at 8 repetitions (the 8th rep needing assistance or a forced repetition)
-set 3 = add a 5 lb plate to each side and do 6 reps
-set 4 = add a 5 lb plate to each side and do 4 reps
-set 5 = add a 5 lb plate to each side and do 2-3 reps with the last one really working the negative.

after this i usally go back down to my first workout weight and try to get 8 reps again, but this really is more for the cutting factor. With this workout on flat bench I'm using 60lb dumbells for my warmup, 90's for first set, 95's for second, 100's for third and sometimes 110's for the last heavy set depending on how I'm feeling.

AGAIN, I'm no expert....this is all stuff I found on the net from guys that are way sronger and muscular than I'll ever be.
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Unread 03-23-2012, 02:48 PM   #27
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Quote:
Originally Posted by USMarine75 View Post
^ that's phenomenal! Wait, what's this kg you speak of?

Start lifting pounds then we can talk.

according to google:
90 kilograms = 198.416036 pounds, but I can only endure one repetition on 90kg, I managed to take 5 today on 85kg today though!(85 kilograms = 187.392923 pounds)
edit: must be wrong? Lol..
ninjaedit: guess not, wikipedia(<3)
Quote:
AGAIN, I'm no expert....this is all stuff I found on the net from guys that are way sronger and muscular than I'll ever bee.
me too, I have no education at this, but from personal experience this has helped me the most
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Unread 03-23-2012, 03:06 PM   #28
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Quote:
Originally Posted by Uncreative123 View Post
Thanks professor. Since you're wrong about this too, you can choose to ignore it as well.

For those not quite up to date with the advances in our knowledge of stretching, here's the short version.
  • Stretching, regardless of form, does not reduce muscle soreness.
  • Static stretching, whether before or after exercise, does not prevent and, in excess, may even cause performance injuries.
  • Static stretching of a muscle before exercise decreases its subsequent performance.
  • Static stretching does not increase strength or muscle gains from resistance training.

Based on the findings listed in the introduction, static stretching before your training sessions is a very bad idea. Dynamic stretching is also unnecessary, though some of the most effective warm-up drills are dynamic stretches.
According to the specificity principle, you should remember what it is you're preparing your body for during the warm-up. Activate the muscles that need activating, do a few compound dynamic stretching drills, and start on your main movement. Sometimes it's enough to just do the warm-up sets of the movement you're preparing for.
Whatever you do, you should normally be done with it in less than five minutes. Warm-ups are overrated, and the empirical evidence that extensive warm-ups enhance performance or decrease injuries is weak. Furthermore, evolutionarily speaking, it just wouldn't make sense if humans needed long warm-ups.
Where did I say "stretch before you work out"?

I said warm up, then talked about moving around or doing a light set.


Since my post apparently wasn't clear enough, the comparison between the rubber band and your muscle was made to show that, before a warm up, your muscles are tight and at more risk for an injury when stretched.
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Unread 03-23-2012, 03:48 PM   #29
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Quote:
Originally Posted by sverrejk View Post
according to google:
90 kilograms = 198.416036 pounds, but I can only endure one repetition on 90kg, I managed to take 5 today on 85kg today though!(85 kilograms = 187.392923 pounds)
Depending on your build and how long you've been lifting, this is a very respectable weight. I've been lifting for about a year now and can get 90kg 11 times. I'm 6'4, 205-210 lbs and lift for about 5-6 hours a week upper body, and 4 hours a month legs (my weekend job makes having sore legs unbearable).

But from my experience the fact that you can get 85 kg for 5 reps would realistically mean you can get 90kg more like 2-3 times....but this can have a lot to do with teaching your body how to efficiently recruit more muscle fibers than you can now. I was lucky enough to grow up doing a lot of physical labor (from wayyyyy out in the country) which is why I feel I've gotten such quick results. However, I still haven't been able to reach my goal of 315 on the bench
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Unread 03-23-2012, 05:16 PM   #30
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Quote:
Originally Posted by TheBigGroove View Post
This is a solid workout....but for maximum strength/bulk gains you would, IMO need more rest between sets and try a different approach like this:

BENCH
-set 1 = warmup at about 15-20 reps at roughly 60% max
-set 2 = first workout set at 8 repetitions (the 8th rep needing assistance or a forced repetition)
-set 3 = add a 5 lb plate to each side and do 6 reps
-set 4 = add a 5 lb plate to each side and do 4 reps
-set 5 = add a 5 lb plate to each side and do 2-3 reps with the last one really working the negative.

after this i usally go back down to my first workout weight and try to get 8 reps again, but this really is more for the cutting factor. With this workout on flat bench I'm using 60lb dumbells for my warmup, 90's for first set, 95's for second, 100's for third and sometimes 110's for the last heavy set depending on how I'm feeling.

AGAIN, I'm no expert....this is all stuff I found on the net from guys that are way sronger and muscular than I'll ever be.
why not try a reverse pyramid?
as in, start off with a heavy weight that you can do 4-6 reps on, drop the weight by 5-10 lbs and try it with 5-7 reps. and keep dropping the weight till you hit 10 or however you feel?

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Unread 03-23-2012, 05:31 PM   #31
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@soliloquoy - I'll have to try it...this was just the way I learned how to maximize strength gains...it seems pro athletes either use the pyramid style workout that I described OR do AMRAP stuff with 50% of their max.
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Unread 03-23-2012, 05:34 PM   #32
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This will keep you busy for a while, written by the authority on novice strength training. I'm still on this program after 4 months.
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Unread 03-25-2012, 04:11 AM   #33
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Quote:
Originally Posted by EtherealEntity View Post


Good time to mention that you can't exchange fat for muscle as is common belief. You can't build muscle while in a caloric deficit (i.e. losing fat) - the best you can do is maintain it.*
Sorry man, but that's just not accurate at all. That's an old bro myth.

It's entirely possible to build muscle mass using a caloric cyclical diet where one would be in a net caloric deficit over time. Periods of refeeding used to increase muscle mass despite the caloric deficit.
Bulk and cut phases are cool for guys that are on 'enhancements' or for natty guys that need to lean down to get into contest condition and are able to afford to lose a little bit of muscle.
For someone not planning to compete or not 'enhanced', a caloric cyclical diet is easily the best way to go.
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Unread 03-25-2012, 04:28 AM   #34
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I did, for a few years, doing a 3x3 program from T-nation.com, then my wife got pregnant, I put on a lot of weight as a result and now I am trying to motivate myself to go back !
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Unread 03-25-2012, 08:01 PM   #35
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Originally Posted by Harry View Post
Sorry man, but that's just not accurate at all. That's an old bro myth.

It's entirely possible to build muscle mass using a caloric cyclical diet where one would be in a net caloric deficit over time. Periods of refeeding used to increase muscle mass despite the caloric deficit.
Bulk and cut phases are cool for guys that are on 'enhancements' or for natty guys that need to lean down to get into contest condition and are able to afford to lose a little bit of muscle.
For someone not planning to compete or not 'enhanced', a caloric cyclical diet is easily the best way to go.
This. I am simultaneously the most muscular and most lean I've ever been, I've sure as hell never done any dirty bulking, and I'm part way through a very moderate cut, but still gaining strength and muscle.

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Unread 04-07-2012, 11:57 AM   #36
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Man, today I realized how much I ....ing hate working chest. Might be becuase I have a very hard time progressing strength wise in that area (really, it takes ages compared to everything else). And my left shoulder doesn't really allow me to bench, I can barely get by with DB presses. For some reason my DB bench was super weak today.
Despite all of that, one thing I truly admire is a nice chest, so I'm just gonna stick to it.

My DL and squat on the other hand are increasing pretty good the last few weeks.

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Get the .... over it.

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Unread 04-11-2012, 09:43 AM   #37
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Originally Posted by EtherealEntity View Post
Also get a trainer to check your form
This....and start SLOW! I always see new people in the gym. They get in there and just try to lift up the whole stack on the first set. then you never see them again.

Start with light weights until you get the motions down and feel comfortable with the lifts.
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Unread 04-11-2012, 04:42 PM   #38
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Might be slightly off-topic, but close-grip dumbbell bench (the one for triceps where you keep your elbows close to your body) seems to be kind-of tough on my wrists. Anyone know any tricks to help?

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Unread 04-11-2012, 05:46 PM   #39
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Originally Posted by PeachesMcKenzie View Post
Might be slightly off-topic, but close-grip dumbbell bench (the one for triceps where you keep your elbows close to your body) seems to be kind-of tough on my wrists. Anyone know any tricks to help?
Don't bend your wrist, or try other exercises like skullcrashers or cable extensions

OP: Weight lifting standards
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Unread 04-11-2012, 11:21 PM   #40
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Originally Posted by Trypios View Post
Don't bend your wrist, or try other exercises like skullcrashers or cable extensions

OP: Weight lifting standards
Well in order to have the bar at my mid-chest where it needs to be, my wrists bend slightly out of necessity. My arms don't go back that far.

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Unread 04-12-2012, 09:29 AM   #41
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I found barbell to be a lot more comfortable.
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Unread 04-12-2012, 11:45 AM   #42
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Quote:
Originally Posted by EtherealEntity View Post
I found barbell to be a lot more comfortable.
Same here. Plates don't get in the way as much as they do w/ dumbbells, too.

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Unread 04-12-2012, 12:23 PM   #43
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Who lifts weights.... honestly ....






You REALLY need to pick your goals first. Strength or size. Two very different methods. Im not a small dude to begin with, but Im much stronger then someone who's going for size. Im also not going to get "absolutely massive" with the way I lift.

Proper lifts, pushing yourself to the limit, and correct form are all absolute necessities for any goal.

Couple things
1) go with someone who actually knows what they are doing a few times.
2) dont forget to listen to your body. If you're done, you're done. You need to know your limits.
3) Dont be one of those howler monkey's that goes in, wildly slinging weights around, grunting like a mad man, and then dropping weights. I ....ing HATE seeing those ....ing clowns doing what I call "Full body Curls" with 40's, screaming at the mirror for 8 reps, and the dropping the weights. Its not cool, its not doing anything for you, and you look like a toolbag when you do it.



Good luck!! And Supplements are your friend
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Unread 04-12-2012, 02:02 PM   #44
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Originally Posted by EtherealEntity View Post
I found barbell to be a lot more comfortable.
My mistake- I actually meant barbell lol.

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Unread 04-12-2012, 02:15 PM   #45
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Quote:
Originally Posted by bob123 View Post
Who lifts weights.... honestly ....

http://img163.imageshack.us/img163/9...1218224421.jpg




You REALLY need to pick your goals first. Strength or size. Two very different methods. Im not a small dude to begin with, but Im much stronger then someone who's going for size. Im also not going to get "absolutely massive" with the way I lift.

Proper lifts, pushing yourself to the limit, and correct form are all absolute necessities for any goal.

Couple things
1) go with someone who actually knows what they are doing a few times.
2) dont forget to listen to your body. If you're done, you're done. You need to know your limits.
3) Dont be one of those howler monkey's that goes in, wildly slinging weights around, grunting like a mad man, and then dropping weights. I ....ing HATE seeing those ....ing clowns doing what I call "Full body Curls" with 40's, screaming at the mirror for 8 reps, and the dropping the weights. Its not cool, its not doing anything for you, and you look like a toolbag when you do it.



Good luck!! And Supplements are your friend
Cheers........BRO..
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Unread 04-12-2012, 02:20 PM   #46
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Nice guns^, but what's with the bunny ears lol.
I'm seeing now that alcohol might have been involved.
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Unread 04-13-2012, 11:52 AM   #47
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The pic reminds me of family guy, when Quagmire discovers the internet..

...Who drops the weight after curling. People do that, really?

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Unread 04-13-2012, 11:55 AM   #48
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...Who drops the weight after curling. People do that, really?
Badasses...

There's this meat head at my gym always trying to lift stuff way too heavy for him and he pretty much drops whatever he's holding after getting it up one time. I wouldn't be as concerned as I am if he appeared to have even the slightest bit of control.



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Unread 04-13-2012, 12:04 PM   #49
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Quote:
Originally Posted by Konfyouzd View Post
Badasses...

There's this meat head at my gym always trying to lift stuff way too heavy for him and he pretty much drops whatever he's holding after getting it up one time. I wouldn't be as concerned as I am if he appeared to have even the slightest bit of control.

Yeah this is what Im talkin about really. If you're going for a max lift, thats one thing, but EVERY SET.... GTFO!



LOL @ quagmire refrence :p

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Unread 04-13-2012, 12:06 PM   #50
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These guys might be even worse lol.
I never relized there were as many gym douchbag videos on youtube, this should keep me busy for awhile.

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