Weight Training: Anything and Everything

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George Washington said:
Any science behind that?

I thought it was personal preference, most people burn out after 45mins to an hour of heavy lifting, but if you can personally go for longer its still fine.

I wouldn't jepoardize my lifts by decreasing rest time just to conform with at 45 min time limit.
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I actually heard this a few times and went and searched for any basic reasoning a while back. The science as far as I can tell basically tells us there's too many variables for a set timeframe to be adhered to:
- Workout intensity
- Rest times between sets
- Diet (especially pre-workout)
- Recovery rates/previous activity
 

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I'm well aware of that, but the theory behind Chest/Bis and Back/Tris is (IIRC) that for example with a chest workout, tris are used as a secondary muscle, and therefore can be trained 2 days later as they would've fully recovered by then. So as opposed to hitting triceps hard 1 day in the training cycle they're trained twice which is said to be better to avoid over training etc.
 
Never heard of anyone training that way. I've only seen/know people who train either a complete split (ie Chest/Tris/Back/Bis all on separate days, possibly incorporating bis) or Chest/Tris Back/Bis (unless you're doing a fullbody workout).

I guess whatever works, but have you tried anything different?

The only problem with trying different workouts/routines is that it takes too long for it to be feasible really if you're just changing for the sake of it :(
 
'm well aware of that, but the theory behind Chest/Bis and Back/Tris is (IIRC) that for example with a chest workout, tris are used as a secondary muscle, and therefore can be trained 2 days later as they would've fully recovered by then. So as opposed to hitting triceps hard 1 day in the training cycle they're trained twice which is said to be better to avoid over training etc.
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so the small muscles gets trained twice, directly and indirectly but the big only once directly??
 
Syphoncom said:
Never heard of anyone training that way. I've only seen/know people who train either a complete split (ie Chest/Tris/Back/Bis all on separate days, possibly incorporating bis) or Chest/Tris Back/Bis (unless you're doing a fullbody workout).(
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Why would you not do a full body workout?
 
cptkirk said:
so the small muscles gets trained twice, directly and indirectly but the big only once directly??
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Isn't that essentially what a Chest/Tris and Back/Bis workout is anyway? Only difference being the direct and indirect training for the small muscles is on the same day?
 
Syphoncom said:
Because you're .. not doing one? :confused:

I meant if you're going to split it up, that's the way I've seen it done.

The reasons for and against doing a full-body and a split I'm not going to go into :p
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Ok, yeah I wouldnt attempt whole body in 1 session, when you said 'complete split' I thought you meant all you did for the whole week was Chest/Tris/Back/Bis..
 

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Fire Storm said:
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haha did you even read what I was replying to and what context it was in? Seriously mate are you drunk?

I've written a huge post on the last page going through the ideal weekly workout including all muscle groups.

If you are doing squats, deads, bench and pull-ups all in the same session you're a silly sausage
 
swiftdog said:
Pretty much every exercise that works chest also works tris. Pretty much any exercise that works back also works bis.
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Nailed it in one sentence.

Too many people try to split up their workout into single muscles but movement patterns dont work that way.

Personally I do either pushing or pulling exercises. Former works chest, shoulders, triceps and latter works back, biceps etc.

I play it by ear a bit with my choice of exercise depending on how I feel on the day but I always incorporate open chain exercises for the upper body, helps with the stabilising muscles of the shoulder. The thing I keep a routine to is the reps and sets for a few weeks then change it around.

For example if I'm doing a 'pulling' exercise day it could be lat pull downs, single armed dumbbell rows and a cable row or two then something different next time.

I rarely if ever do bicep curls, bent over rows with the wrist supinated = elbow flexion = bicep brachii activation. Biceps done + back thrown in. Call me crazy but it just feels better to me and more functional.
 
CatFan79 said:
Sounds like theres a lot of 'pulling' of something else too.. Bet you had this little imaginary program ready to go when someone responded to your stupid troll..

Move along now you are contributing nothing to this thread...
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The 1/2 was a giveaway. People stop doing that after they turn 10.
 
Danog said:
I'm finding overhead press really bloody hard. Is that normal for starting out? I have a small frame and have never stuck to a workout plan before, so I don't have much muscle.
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Change to an incline bench, still hits the shoulders.

Over time progressively increase the angle of incline, when you're pushing weights above your head always keep the dumbbells in your field of vision, that way you wont be stressing the shoulder joint too much.
 
Everything is individual but when I started out I wanted numbers dammit!

So, I weighed around 75kgs (light frame like yours I would imagine) and started on 10kg db. Naturally just learning the movement and mentally how far I could push myself helped, but it took around 12 weeks to get up to 20kgs. 17.5 would be pretty easy and I found that was definitely one of the exercises where I saw the largest increases. So stick at it :D
 
the best way to improve something is to actually do it - so do them more often

you'll need to decrease bench press volume if you wanna get shoulder presses up to ease the stress on the shoulder girdle

you'll also need to address scapula stabilisation, thoracic extension and core strength
 
Syphoncom said:
There you go Whomb, reason for you! <3 :p
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Good work.

Note: 2 cards have been given out, as well as up to 10 posts edited or deleted.

Keep the personal abuse out of it, keep it constructive, and remember to report any posts that are out of place. :thumbsu:
 
If you are doing squats, deads, bench and pull-ups all in the same session you're a silly sausage
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I guess Mark Rippetoe is a silly sausage then because this is pretty much the core program of his Starting Strength book. Squats, Press, Pull.

I personally have documented great strength gains doing Squats, Alternating Bench/Standing Press, and Alternating Deads/Power Cleans on the same day 3 times a week.. Throwing in pullups when I can after.

Progress in the weight room means more strength, not more exercises. It is necessary to get strong on a very few important exercises, movements that train the whole body as a system, not as a collection of seperate body parts.
 

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Weight Training: Anything and Everything

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