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General Discussion => Essentially Flyertalk => Topic started by: Cire on April 23, 2010, 09:28:10 PM
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anyone got any good programs?
I do 3 sets of 10 of everything and bump it up 10 pounds ever 3 weeks or so.
I don't really know what I'm doing.
Limestone?
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I prefer 4 sets. :blush:
Just mix it up and don't use it as an excuse to eat a lot more.
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I've always been trained that you need to lift to failure to get any progress. I do a pyramid until I can't lift any heavier weight. Also, I don't really know anything about it, but used to lift with a friend who played college football.
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I prefer 4 sets. :blush:
Just mix it up and don't use it as an excuse to eat a lot more.
4 sets of 10?
I've lifted pretty consistently for a year and a half. Not trying to get huge.
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when I bump the weight up I do as many as I can for 3 sets. I only bump when I can do 3 sets of 10, 3 times in a week. Usually takes 3 weeks after a bump.
I'm kind of starting to peak I think. I've been benching the same weight for about 4 weeks now. 10 10 8. Can't finish.
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I prefer 4 sets. :blush:
Just mix it up and don't use it as an excuse to eat a lot more.
4 sets of 10?
I've lifted pretty consistently for a year and a half. Not trying to get huge.
Yeah, if you don't mix it up, you're gonna plateau*. Try doing sets of 12 for 3 wks, sets of 9, sets of 6 then sets of 3. Then cycle back to 12. If you're worried about getting bulky, just cut out the set of 3 series.
*see: p90x
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how much do you increase from 12 sets to 9 sets.
right now I do 185 10-10-8.
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how much do you increase from 12 sets to 9 sets.
right now I do 185 10-10-8.
You can usually bump up 10-15 lbs each cycle. The biggest bumps obviously come at the lower reps. You may be able to crank out 20 lbs more in a 3-set series than a 6-set. Also, do you superset? I like to superset chest and back exercises every once in a while. It's a pretty nice combo of strength and cardio training.
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how much do you increase from 12 sets to 9 sets.
right now I do 185 10-10-8.
No formula. Watch your shoulders with the straight bench. When I went all bench gonzo, I tore a rotator cuff (was going for 285, 5 times). Do a lot more dumbells on a ball, cables etc now.
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how much do you increase from 12 sets to 9 sets.
right now I do 185 10-10-8.
No formula. Watch your shoulders with the straight bench. When I went all bench gonzo, I tore a rotator cuff (was going for 285, 5 times). Do a lot more dumbells on a ball, cables etc now.
yeah, there's no way I'll get that high.
My goal is to be able to do 215 3x10 consistently.
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Love dumb bell work. Also, like Limestone mention, it sounds so cliche, but form is so much more important than weight. The real key is just to make sure that you push yourself on the last few reps. With a spotter, pushing to failure is pretty great, but generally not practical for people that work out on their own schedules.
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If you are looking to go up in bench, change your grip up and don't forget to work tris and back as well. Also, push down with your heels last few reps. I had a tendencey to lift my feet and once I started keeping my base, my maxes went up.
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It really depends what you are going for, size (which I don't recommend unless you want to be a beef cake for some reason), or tone. Really basic science of lifting, size=small # reps, large amounts of weight. tone= large # reps, smaller amounts of weight. You should also probably know your bench max and your squat max (I highly doubt you do any type of cleans, even though it's a pretty decent exercise) to base how much weight you do per set. I personally like to do 4-5 sets of the main lifts (bench, squat, clean) of around 6-10 reps, and 3x8 of everything else. I know a pretty decent weight program if anyone wants to PM me (to long to type out, this post is rather lengthy as is.)
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I can do, like, 20 pushups
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For Light 3x10reps
For heavy 3x6
M:Light Arms & Back
T: Heavy Legs
W: Heavy Arms & Back
U: Cardio
F: Heavy Arms
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Also if you're plateauing you might want to consider anabolic steroids.
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mon: zero pushups
tue: zero pushups
wed: zero pushups
thur: like, 20 pushups
fri: zero pushups
sat: zero pushups
sun: zero pushups
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mon: zero pushups
tue: zero pushups
wed: zero pushups
thur: like, 20 pushups
fri: zero pushups
sat: zero pushups
sun: zero pushups
Next week, rotate pushups to Monday or something, to keep your body guessing.
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mon: zero pushups
tue: zero pushups
wed: zero pushups
thur: like, 20 pushups
fri: zero pushups
sat: zero pushups
sun: zero pushups
Next week, rotate pushups to Monday or something, to keep your body guessing.
Sometimes I skip a few weeks to do just that
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mon: zero pushups
tue: zero pushups
wed: zero pushups
thur: like, 20 pushups
fri: zero pushups
sat: zero pushups
sun: zero pushups
Overtraining. Remember that muscles are built during REST. Next week bump it down to like, 5 pushups. And actually you may want to consider only working out zero times a week.
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mon: zero pushups
tue: zero pushups
wed: zero pushups
thur: like, 20 pushups
fri: zero pushups
sat: zero pushups
sun: zero pushups
Overtraining. Remember that muscles are built during REST. Next week bump it down to like, 5 pushups. And actually you may want to consider only working out zero times a week.
Do you have a cat? Tell it to sit on your shoulders for extra resistance (would be ideal if you actually had like 5 cats ranging from 5-35 lbs)
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mon: zero pushups
tue: zero pushups
wed: zero pushups
thur: like, 20 pushups
fri: zero pushups
sat: zero pushups
sun: zero pushups
Overtraining. Remember that muscles are built during REST. Next week bump it down to like, 5 pushups. And actually you may want to consider only working out zero times a week.
Do you have a cat? Tell it to sit on your shoulders for extra resistance (would be ideal if you actually had like 5 cats ranging from 5-35 lbs)
With 1 cat I probably couldn't do all 20 so this isn't really an option
-
mon: zero pushups
tue: zero pushups
wed: zero pushups
thur: like, 20 pushups
fri: zero pushups
sat: zero pushups
sun: zero pushups
Overtraining. Remember that muscles are built during REST. Next week bump it down to like, 5 pushups. And actually you may want to consider only working out zero times a week.
Do you have a cat? Tell it to sit on your shoulders for extra resistance (would be ideal if you actually had like 5 cats ranging from 5-35 lbs)
With 1 cat I probably couldn't do all 20 so this isn't really an option
How are you such a good fighter :frown:
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mon: zero pushups
tue: zero pushups
wed: zero pushups
thur: like, 20 pushups
fri: zero pushups
sat: zero pushups
sun: zero pushups
Overtraining. Remember that muscles are built during REST. Next week bump it down to like, 5 pushups. And actually you may want to consider only working out zero times a week.
Do you have a cat? Tell it to sit on your shoulders for extra resistance (would be ideal if you actually had like 5 cats ranging from 5-35 lbs)
With 1 cat I probably couldn't do all 20 so this isn't really an option
How are you such a good fighter :frown:
Have you ever seen a ferocious tiger lift weights? How about a lightning fast mongoose or the ocean's premier super predator the great white shark? Yeah, didn't think so.
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mon: zero pushups
tue: zero pushups
wed: zero pushups
thur: like, 20 pushups
fri: zero pushups
sat: zero pushups
sun: zero pushups
Overtraining. Remember that muscles are built during REST. Next week bump it down to like, 5 pushups. And actually you may want to consider only working out zero times a week.
Do you have a cat? Tell it to sit on your shoulders for extra resistance (would be ideal if you actually had like 5 cats ranging from 5-35 lbs)
With 1 cat I probably couldn't do all 20 so this isn't really an option
How are you such a good fighter :frown:
Have you ever seen a ferocious tiger lift weights? How about a lightning fast mongoose or the ocean's premier super predator the great white shark? Yeah, didn't think so.
I'm not a weight lifting expert, but I do know a thing or two about cats. IMO, you'll want to get yourself one of those Maine Coons if you are trying to build mass.
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mon: zero pushups
tue: zero pushups
wed: zero pushups
thur: like, 20 pushups
fri: zero pushups
sat: zero pushups
sun: zero pushups
Overtraining. Remember that muscles are built during REST. Next week bump it down to like, 5 pushups. And actually you may want to consider only working out zero times a week.
Do you have a cat? Tell it to sit on your shoulders for extra resistance (would be ideal if you actually had like 5 cats ranging from 5-35 lbs)
With 1 cat I probably couldn't do all 20 so this isn't really an option
How are you such a good fighter :frown:
Have you ever seen a ferocious tiger lift weights? How about a lightning fast mongoose or the ocean's premier super predator the great white shark? Yeah, didn't think so.
I'm not a weight lifting expert, but I do know a thing or two about cats. IMO, you'll want to get yourself one of those Maine Coons if you are trying to build mass.
And feed him your gravy at dinner. That way, you'll cut fat AND build mass.