Strength Weight Training: Anything and Everything II

[FlowersByIrene]

Burning out is all mental
I dont believe any of it

However I do train to 8 or 10 rather than failure just because its more lifts, you're moving more weight

4x8 is 32 reps
4 with 10, 7, 5, 4 is only 26

 

[cptkirk]

Okay thanks. So say for example if I was to do 4 sets of pullups which is usually the first of 4 back exercises I do, would you suggest to stop one rep prior to the final one which is usually a struggle where the chin only just makes it above the bar if at all, for each of the four sets?
Because currently I'd do roughly 15, 10, 9, 9 with about a minute in between and these are all to failure? Is this possibly overdoing it?

I find it pretty interesting because obviously you can get results either way, because I've trained this way for the last 4-5 years (only 23 years old) and have gotten fairly good results but its a little worrying to think that there's a more efficient alternative that is also "easier" if I can use that word.
And finally, not that I'm really concerned with weight loss at all but is it fair to say that training this way would expend far less calories than the alternative of repeatedly reaching failure method? Thanks again!

well what's the goal of chin ups? do more on our first set of more on all 4 sets combined? why n1min between them? why not 90secs? why not 30secs?

going to failure doesn't necessarily use more cals then not going to failure...once you go to failure then the total volume you can used is decreased from fatigue...not going to failure means you can do way more total volume thus use more calories

 

[cptkirk]

Burning out is all mental
I dont believe any of it

However I do train to 8 or 10 rather than failure just because its more lifts, you're moving more weight

4x8 is 32 reps
4 with 10, 7, 5, 4 is only 26

or just have a total rep total and do it in as little sets as possible so you might set the total at 32 this week then 35 next week - failure or not it's more volume thus more stress to the movement

 

[Shupe]

^^ That's what I tend to do with chins/dips. I set a target total and hit it in the least sets as possible.

 

[MIKE85]

Hey guys, Ive worked out in the past bit on and off while playing footy and not when not playing. Had a few kids (well not me the mrs) and Ive just started to get back into it on the last month or so. Just a general question which I understand will have differing answers/opinions but at the moment Im doing 3 days a week fullbody (mon/wed/fri) Just wondering if Im better off doing it twice or three times a week. Routine looks like this.
3 sets squats
3 sets bench
3 sets leg extension (not sure what exactly you call it but the leg thing on the end of most standard bench press')
3 sets barbell overhead/shoulder press
2 sets barbell bicep curl
3 sets incline pushups & dips

At the moment I work on doing sets of 5 the first week, then 6 the next etc up to 8, then increase weight, so Im adding 5kg to the bench and legs a month and 2.5 to the rest a month.

Any advice would be greatly appreciated, cheers.

 

[FlowersByIrene]

Hey guys, Ive worked out in the past bit on and off while playing footy and not when not playing. Had a few kids (well not me the mrs) and Ive just started to get back into it on the last month or so. Just a general question which I understand will have differing answers/opinions but at the moment Im doing 3 days a week fullbody (mon/wed/fri) Just wondering if Im better off doing it twice or three times a week. Routine looks like this.
3 sets squats
3 sets bench
3 sets leg extension (not sure what exactly you call it but the leg thing on the end of most standard bench press')
3 sets barbell overhead/shoulder press
2 sets barbell bicep curl
3 sets incline pushups & dips

At the moment I work on doing sets of 5 the first week, then 6 the next etc up to 8, then increase weight, so Im adding 5kg to the bench and legs a month and 2.5 to the rest a month.

Any advice would be greatly appreciated, cheers.

What are your goals

 

[MIKE85]

What are your goals

At the moment to add a few kgs of muscle, Im 175cm and 70kg at the moment, pretty good shape (not to be up myself) just after a little more size and strength. Ideally id like to get up to about 75. I was 78 about 2 years back but was holding a fair amount of pudge so That all came off resonably quickly when I tried to get it off, got down to 66 which was too low.

 

[FlowersByIrene]

I dont do it.. but everyone rages over

Push/pull/legs

So do


Day 1:
Push
4 sets bench
4 sets dumbell shoulder press
3 sets incline
3 sets dips (or tricep excercise)
3 sets superset shoulder flys (front, side & rear)

Day 2:
Rest

Day 3:
Pull
4 sets deads
4 sets pullups
3 sets one armed rows
3 sets lat pulldown
3 sets of chinups (or bicep curls)

Day 4:
Rest

Day 5:
Legs & Abs
4 sets squats
4 sets lunges
3 sets leg ext
3 sets leg curl
3 sets of calves

Abss

 

[FlowersByIrene]

Thats a basic beginner workout, which I do almost the exact opposite of so am not the best to offer advice for but try that

 

[MIKE85]

Thats a basic beginner workout, which I do almost the exact opposite of so am not the best to offer advice for but try that

Ive done split routines before and found they dont work for me as well as a fullbody, its just whether to it twice or three times a week, as in will it be too much to work each muscle group three times a week.

 

[Prem87]

Just starting the gym again - What are people's thoughts on Hight Intensity Training? 1 set to failure at 7-10 reps, 6-7 Exercises, Training to Failure. Rest minimum 4 days before next workout, upto however long you need to lift more weight/reps in your next session.

 

[cptkirk]

Ive done split routines before and found they dont work for me as well as a fullbody, its just whether to it twice or three times a week, as in will it be too much to work each muscle group three times a week.

are you training at home or in a gym?

 

[cptkirk]

Just starting the gym again - What are people's thoughts on Hight Intensity Training? 1 set to failure at 7-10 reps, 6-7 Exercises, Training to Failure. Rest minimum 4 days before next workout, upto however long you need to lift more weight/reps in your next session.

not the best idea for you right now - if you've come off a layoff then your work capacity will be too low to get any real benefit out of just 1 set...go with volume with moderate to high weight

 

[MIKE85]

are you training at home or in a gym?

At home mate, pretty limited time with the kids house etc.

 

[cptkirk]

not sure what sort of wt you've got to play with but i would go with something like this:

day 1 - squats, military press, db row, step up, arms (whatever)

day 2 - romanian deadlifts, bench press, chest supported or bent row, reverse lunge, arms (whatever)

pair first 2 exercises with a stretch you really need and the rest with some side/front planks

so week 1 you do day 1/2/1 and week 2 you do day 2/1/2...make sense??

 

[MIKE85]

Yeah

not sure what sort of wt you've got to play with but i would go with something like this:

day 1 - squats, military press, db row, step up, arms (whatever)

day 2 - romanian deadlifts, bench press, chest supported or bent row, reverse lunge, arms (whatever)

pair first 2 exercises with a stretch you really need and the rest with some side/front planks

so week 1 you do day 1/2/1 and week 2 you do day 2/1/2...make sense??

makes sense, cheers mate ill give it a go.

 

[FlowersByIrene]

Ive done split routines before and found they dont work for me as well as a fullbody, its just whether to it twice or three times a week, as in will it be too much to work each muscle group three times a week.

I train seven days a week where every muscle gets hit usually around twice, stuff liek bi's and tri's get hit up to three times but never directly (i.e on arm day, and incidentaly on the two chest days) overrtraining is a myth imo, unless you're also working a hard job and not getting much sleep, if you're living a casual uni lifestyle like me train as much as you can.

 

[showdownhero]

I train seven days a week where every muscle gets hit usually around twice, stuff liek bi's and tri's get hit up to three times but never directly (i.e on arm day, and incidentaly on the two chest days) overrtraining is a myth imo, unless you're also working a hard job and not getting much sleep, if you're living a casual uni lifestyle like me train as much as you can.

It's a lot more difficult to put on size if you don't give your muscles adequate time to recover.

 

[Shupe]

Ive done split routines before and found they dont work for me as well as a fullbody, its just whether to it twice or three times a week, as in will it be too much to work each muscle group three times a week.

I've just started training legs 3x week. It should be fine.

 

[The_Answer3]

Twanged the hammy on stiff leg deads.

lack of stretching

 

[cptkirk]

i wouldn't say a lack of stretching, i'd say a lack of hip alignment more so

 

[Mofra]

I train seven days a week where every muscle gets hit usually around twice, stuff liek bi's and tri's get hit up to three times but never directly (i.e on arm day, and incidentaly on the two chest days)

How can bi's and tri's only get hit indirectly on arm day?

 

[FlowersByIrene]

How can bi's and tri's only get hit indirectly on arm day?

I didnt mean that, I meant indirectly on the other days

 

[The_Answer3]

i wouldn't say a lack of stretching, i'd say a lack of hip alignment more so

Have ****ed hips, ****ed ankles. Makes deads and squats a nightmare. Have seen your vid.

Not sure on the best way to treat it. Ankles are glass and pulled forward (by calf tightness), hips are rotated and elevated one one side....knocked kneed and feet point out also

 

[Shaucob_Burjan]

Is it normal not to increase (or to increase very slowly) on bicep curls? I feel I'm progressing in everything except for curls.