Weight lifting Thread

[Cire]

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?

[Dugout DickStone]

I prefer 4 sets.   

Just mix it up and don't use it as an excuse to eat a lot more.

[felix rex]

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.

[Cire]

I prefer 4 sets.  

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.

[Cire]

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.

[felix rex]

I prefer 4 sets.  

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

[Cire]

how much do you increase from 12 sets to 9 sets.

right now I do 185 10-10-8.

[felix rex]

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. 

[Dugout DickStone]

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.

[Cire]

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.

[felix rex]

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.

[Dugout DickStone]

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.

[krazykat]

[yoman]

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.)

[steve dave]

I can do, like, 20 pushups

[mcmwcat]

[LinuxHuskerSometimesBasketballCat]

For Light 3x10reps

For heavy 3x6

M:Light Arms & Back
T: Heavy Legs
W: Heavy Arms & Back
U: Cardio
F: Heavy Arms

[_33]

Also if you're plateauing you might want to consider anabolic steroids.

[steve dave]

mon: zero pushups
tue: zero pushups
wed: zero pushups
thur: like, 20 pushups
fri: zero pushups
sat: zero pushups
sun: zero pushups

[felix rex]

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.

[steve dave]

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

[_33]

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.

[felix rex]

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)

[steve dave]

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

[hemmy]

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