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to get any gains you need to do a minimum of three sets of an exercise.

A good way for strength is to do a warmups with light weights for 12 reps or so. Then do a set of 8 with 80% of your maximum. Then id probably do a set till failure with max then two sets of till failure with 90% then drop back down to 80% and keep doing sets of 8. There is a process called working down the rack where if you cant finish 8 with say 40s, then you pick up 30s and do two more, and then grab the 20s, then the 10s.

With that method youll probably do something like:

warmup x 15
80% x 8
100% x 3-4
90% x 5
80% 6
70% 5
60% 6
50% 6

or something. The problem with strength training is that look at all the weight lifters.They all look like fatasses. Because out of hundreds of strands of muscle fibers only about 20% of them are devoted to strength. So when you tire those out and they cant work any more (which is probably happening relatively fast especially if youre done after 2x8) then those few strands will be the only things growing.

If, after those tire out, you continue to work the muscle, the supporting strands will also grow, increasing over all looks and strength.

Or you could just always do 2-3 seperate sets throughout your work out to give them time to rest. although theyll only get back to around 70% strength each time and itll be shortlasted.

My little saying I came up with is "The only way to increase weight, is to increase weight" keep grabbing those heavier weights and throwing em up as hard as you can. in a few months i was able to curl 50s from 25s ust because I always grabbed the heavy stuff first and THEN worked down. That way im doing strength training when I actually have strength. Same thing for bench press. Just throw weights on, get a spot, and max out once a week or so.

Don't forget to take time to focus on negatives, maybe two sets for each exercise that you're able to, every other week.

I have found that you dont have to focus on negatives per se if you just do the proper motion in the first place. a 2-3 second relaxation with an explosive contraction is generally seen as the best way to do a motion. So for bench, 1...2...3. UP 1...2...3.


they also say to wait .5-1 seconds between reps becaue most of the time 60% of the motion you are doing is momentum from the last one. Bring it to a total rest and then continue. Itll kick your ass.

quote:

Originally posted by Orbax I have found that you dont have to focus on negatives per se if you just do the proper motion in the first place. a 2-3 second relaxation with an explosive contraction is generally seen as the best way to do a motion. So for bench, 1...2...2. UP 1...2...3. they also say to wait .5-1 seconds between reps becaue most of the time 60% of the motion you are doing is momentum from the last one. Bring it to a total rest and then continue. Itll kick your ass.

Yeah, unfortunately the majority of people don't go through the right motion, so it's necessary to focus on negatives. Plus, it's still a good workout. You'll feel a really nice stretch.

My diet is pretty poor....i just eat a lot of protein (red meat mainly), drink a lot of milk, as well as eating a lot of everything else (vegetables, chicken, bread, pasta, junk food). I tend to snack a lot, because i exercise almost every day, as well as going to uni, so i get pretty hungry! Oh well, i have gained about 3 kilograms (about 7 pounds) since February, and that is all muscle, so i'm pretty happy with that.

quote:

Originally posted by nrjizer Hmm... I figure this thread would be as good as any to go ahead and ask: I've been lifting weights for a few months now (just a simple weight set - long bar, 2 short ones and about 100lbs worth of weights, no bench) and I'm concerned I'm not getting what im after. I want tone/strength more than bulk/looks. I've definately bulked out in the last few months but I don't feel like I've gained a whole lot of strength. I've been doing 2 sets of 8 in various exercises (mostly on the shoulders, biceps and triceps), but I worry I'm not getting enough high rep/low resistance that really builds that strength. Should I change my routine? If so, any suggestions as to what?

traditionally this is what each encompasses...

Tone:

lots of reps little weight

Strength:

lots of weight little reps

and if i was you i'd get or gain access to a bench of some kind. you're not gonna be able to do so many things without it. just go to a garage sale or something and pick up some peice of junk to get you buy...

quote:

Originally posted by Vigilante My diet is pretty poor....i just eat a lot of protein (red meat mainly), drink a lot of milk, as well as eating a lot of everything else (vegetables, chicken, bread, pasta, junk food). I tend to snack a lot, because i exercise almost every day, as well as going to uni, so i get pretty hungry! Oh well, i have gained about 3 kilograms (about 7 pounds) since February, and that is all muscle, so i'm pretty happy with that.

I can guarantee that is not even close to all muscle. You even said yourself your diet is poor, why would you think it's all muscle?

quote:

Originally posted by Omegasox I can guarantee that is not even close to all muscle. You even said yourself your diet is poor, why would you think it's all muscle?

let him have his pipe dream...

quote:

Originally posted by Omegasox I can guarantee that is not even close to all muscle. You even said yourself your diet is poor, why would you think it's all muscle?

how can you guarantee it's not all muscle it's possible.

i gained 15lbs in 3 and a half months, all muscle, i know this cos i got a body fat test at the begininning 12.5% and one at the end 12%

pics or stfu

quote:

Originally posted by Orbax pics or stfu

ye was just waiting for that.... i sadly only got pics from 2 months in and digi cam is refusing to work at the mo, will post my now 1s as soon as possible, but there's only a 10lb difference between those pics and where i am at the moment. so i'll stfu for the time being

hehe ok.

I want to see other people so I can ask what they do for specific parts.

It isn't as bad as i made out.

I just eat A LOT, and that includes some junk food occasionly (chocolate bars etc), but mostly i eat sandwiches, meat, lots of salad, bread etc.

And i exercise 6 days a week, so how can you "guarantee" that its not muscle?

I say settle it with a picture posting war.

i'm serious...you get someone to send me their old camera...i'll take you some pics...

quote:

Originally posted by Vigilante It isn't as bad as i made out. I just eat A LOT, and that includes some junk food occasionly (chocolate bars etc), but mostly i eat sandwiches, meat, lots of salad, bread etc. And i exercise 6 days a week, so how can you "guarantee" that its not muscle?

because i know how the body works. even if its half muscle...that would be good results. if you are eating that much that chances are you also put on fat...i didn't say that was a bad thing, but its not 100%...

quote:

Originally posted by Floorfiller because i know how the body works. even if its half muscle...that would be good results. if you are eating that much that chances are you also put on fat...i didn't say that was a bad thing, but its not 100%...

what's your stats then? can you post pics to back up all this knowledge you have?

quote:

Originally posted by Floorfiller well its not that so much. you can definitely do that much stuff if you're really on with diet and have the time to dedicate towards it. the part i don't like is that Radagast doesn't seem to have any ideas of his own. the best part about lifting weights is taking knowledge and applying it to your situation...

So it's straight out of it . I'm going to take it and modify it to my own preferences when i'm able to work out again. I'm assuming other people are smart enough to do this also if they want to use it. People should know that any program I or anyone here puts up isn't for everyone, whether it's from a book written by a professional bodybuilder or something some guy on the internet with 15 inch biceps came up with. Each of their workouts will work for themselves. Each of their workouts will not work for everyone. And i'm willing to bet that at least the professional bodybuilders workout who has made a living doing it for over 10 years (claiming no less than 8 Mr. Olympia titles) and with four times as much experience with non-competition exercise would be at least a little more helpful than something else.

I thought I got most of this through in the note at the end, which was written entirely by me.

EDIT: Changes i'm going to make right off the bat just by looking at the program: Adding posterior delt excersise, changing the back program a little, adding a heavy day now and again, adding cardio where I feel comfortable, probably a lot more little things once I get a chance to think about it more and try it out.

i have a simple question.

i can't afford gym etc at the moment so i brought some push up bars/stands and use them with my feet raised of the ground. i've worked out that if i use them really far apart so my hands are really far apart, it's quite good for my pecs and i've worked out if u have them really close it focuses more on my biceps/arms

Normally, i use the bars so they are in line with my shoulders, what difference would it make if I use them so my hands are higher above my shoulders and also if i was to use them lower down so my hands are closer to my stomach.

Any suggestions? Will it work slightly different areas?

Many thanks

quote:

Originally posted by Floorfiller traditionally this is what each encompasses... Tone: lots of reps little weight Strength: lots of weight little reps

True. But as soon as I started working out I thought that was bullshit. Evertime I worked out, my main goal was to get my muscle group EXTREMELY pumped, and of course, work it to absolout failure *I can't emphasise those two points enough.* It's something you just feel I guess. Whenever I worked with heavy weights and low repititions, I wasn't getting that *pumped* feeling, and injured my forearms/tendons with routines incorporating tremendous weights//low reps ie.

A 55kg barbell bicep curl with: 3 reps/4 sets.

OR

105kg benchpress with 3 reps/4 sets.


I built muscle much quicker with a quick high rep workout(to get the muscle group tired) IE. for one bicep: 30-40 reps @ 10kg taken VERY SLOWLY so you can feel your muscle being pumped, and then just repeat it with the same weight. As you do more sets your reps will come down because your muscles get fucking SORE.


Anyway, my stats are 6"0, 200pounds.

Oh woops. You said "Strength", I mistakingly read that as "MASS" Ignore my previous comment lol. Anyway. Tone and Mass are two completly different things. Does anywone know how to build pure muscle mass without having to refrain to steriods lol

quote:

Originally posted by GelatinPufF True. But as soon as I started working out I thought that was bullshit. Evertime I worked out, my main goal was to get my muscle group EXTREMELY pumped, and of course, work it to absolout failure *I can't emphasise those two points enough.* It's something you just feel I guess. Whenever I worked with heavy weights and low repititions, I wasn't getting that *pumped* feeling, and injured my forearms/tendons with routines incorporating tremendous weights//low reps ie. A 55kg barbell bicep curl with: 3 reps/4 sets. OR 105kg benchpress with 3 reps/4 sets. I built muscle much quicker with a quick high rep workout(to get the muscle group tired) IE. for one bicep: 30-40 reps @ 10kg taken VERY SLOWLY so you can feel your muscle being pumped, and then just repeat it with the same weight. As you do more sets your reps will come down because your muscles get fucking SORE. Anyway, my stats are 6"0, 200pounds.

You should only do tremendous weights and low reps at most once a week. Probably once every other week to be safe. The rest should be filled with regular workouts and even a "light" day occasionaly.

quote:

Originally posted by diego what's your stats then? can you post pics to back up all this knowledge you have?

what does it matter if i post stats or not? this is the internet and i could say whatever i want you would only have to guess whether i'm telling the truth or not. you want to know my stats?

5'11"-6'
193 lbs
i don't know body fat, but i'm pretty lean...i've been as heavy as 218 so i've trimmed down.

if you believe me great, if not i don't really care. my only reason for posting in this thread is to help those that might benefit from my knowledge gained over the last 10 years. you shouldn't get all bent out of shape because i recognize the fact that you are in denial about your 7lbs of weight being partially fat. see that 20+ lbs i lost...that's right it was fat. even professional bodybuilders put on fat when they aren't getting ready for competitions. you really shouldn't be so naive. stupid claims like "i put on 7lbs of PURE MUSCLE" is only going to show the rest of us the extent of your knowledge or lack there of.

i just thought of that hehe. Percentage is a ratio to the whole. So if you stay at the same body fat% as you gain weight, you HAVE to be gaining fat as well.

I think the craziest thing I remembered from the Modern Bodybuilders... was that they gained 50lbs of pure fat in the off season. Schwarz went from 240 to 290!

can you imagine gaining and losing that for x years?!



I think it was Vivid, but ive started doing those decline bench situps where you hold and then go back up...

did it for two days. Im on my second day of rest. I think I tore something, lol. ouch, hurts to laugh. but they are awesome. I cant wait to get back on it.

My lunges continue, and I think that in 2 workout or so my form and tendons will be sufficient to up the weight another 20lbs or so. Those, too, I am excited about.

Right now im just pised about bench though. I dont work out at the same time every day due to certain factors, and I rarely see the same people in the Gym. I get sooo sick of asking for spots when im doing two sets of 6 sets of bench over the course of the work out. But it reduces the effectiveness harshly. Plus I cant do DB bench because of my shoulder...

I mean, nothing really to be done but ask anyways, but its still annoying. I wish there was a trick for decline bench like there is for flat when you cant lift the barbell anymore (FFs stomach then sit up routine hehe)

quote:

Originally posted by Floorfiller what does it matter if i post stats or not? this is the internet and i could say whatever i want you would only have to guess whether i'm telling the truth or not. you want to know my stats? 5'11"-6' 193 lbs i don't know body fat, but i'm pretty lean...i've been as heavy as 218 so i've trimmed down.

PICS OR STFU!! (dont you owe me zabiela pics too?)

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