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Workout Thread IV (pg. 122)
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| Alex Petelin |
All of you meatheads are making me feel scrawny :(.
Jk, of course.
Question: (8-10 rep sets + short rest) == better for hypertrophy than (4-6 rep sets, higher weight, and longer rest)? I'm honestly lost on this one - I've been doing the latter for some time, and hit a plateau. After switching to the first one, however, I've been getting results.
Question2: Ideal post workout nutrition == high GI carbs + protein? Does powerade + protein shake do the trick right after a workout? |
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| Orbax |
I like to get the protein powder that has 250 calories scoop in it. After a work out it has fats, carbs, and proteins which is what you need.
2 scoops of that right after and then start going into your pure protein whey/casein/egg mixes to get a long fuel life out of the protein. I workout after work so I try to get as much built up during the day as far as fat and carbs and protein, get hit the gym, and have a chicken breast or 2 and then pass out. Large meals at 8pm make it so I cant sleep.
Depends on your schedule and budget. Gatorade and home made hamburgers would rock as well. and steak and sweet potatoes and sauteed mushrooms. mmm.
as far as hypertrophy...whats your goal? think of your muscles as thousands of fibers instead of 1 muscle. You have the strong strands and the weak strands. You lift heavy weights, the strong ones get burned out and then you cant lift heavy any more so you stop and all the weak ones stay weak.
Clean up sets with dips and dumbbell flies work wonders for packing on a little more.
but with legs you do more reps per set. 2-3 more than you would with upper body. I do more reps with back as well because its such a compound movement.
Again, where are you at, what are your goal, and what is your schedule. You cant gain mass working out 7 times a week unless you are living to workout. if you have a job or school...gotta take time off and eat plenty of food between workouts. |
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| chach |
Monday shoulders:
Military Barbell Press
70 x 10 (warm up)
80 x 10
90 x 8
100 x 6
110 x 4
Dumbbell Shoulder flys Circuit
40 x 10
50 x 8
60 x 6
60 x 6
Traps
Barbell Shrugs
135 x 10 (warm up)
145 x 8
165 x 6
165 x 6
............................
T- Bar rows
115 x 10 (warm up)
120 x 8
125 x 6
130 x 6
Pull ups
10
8
6
6
4
After this week i'll start putting up higher weight. |
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| Googooly |
| im working out right now. =] |
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| chach |
| quote: | Originally posted by Googooly
im working out right now. =] |
Um wacking it? |
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| Orbax |
How can you do pullups after shoulders :wtf:
and what are shoulder circuits |
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| DJ_Eternal |
Just finished my second workout in two days. I'm not really going to go into what I'm currently doing. I'm basically looking for a lean but toned look. No meatheadedness about it.
My legs and shoulders are ing killing but I haven't been working out in over 7 months, but I plan on going 5 times a week and doing gentle cardio and targeting different muscle groups on alternate days to give them time to recover. |
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| chach |
| quote: | Originally posted by Orbax
How can you do pullups after shoulders :wtf:
and what are shoulder circuits |
Im not going to do those last maybe second or to start with,
front, side raises in sucession |
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| Orbax |
| quote: | Originally posted by DJ_Eternal
Just finished my second workout in two days. I'm not really going to go into what I'm currently doing. I'm basically looking for a lean but toned look. No meatheadedness about it.
My legs and shoulders are ing killing but I haven't been working out in over 7 months, but I plan on going 5 times a week and doing gentle cardio and targeting different muscle groups on alternate days to give them time to recover. |
what do you want, a cookie? lol |
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| Googooly |
| quote: | Originally posted by chach
Um wacking it? |
no, same thing you do, i do, but in difrent way and sets. okay. |
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| Orbax |
| quote: | Originally posted by chach
Im not going to do those last maybe second or to start with,
front, side raises in sucession |
Someone showed me a cool one like that for shoulders. Put the cable handle at the bottom and start facing the cable and lift 10x with about 10 maybe 20 lbs. Then rotate 90 and now youre doing rear delts. then rotate 90, then 90.
so you do a total of 40 reps with 10 lbs but it gets your total shoulder. then switch hands. and then you just kinda do that 3-4 times and youre on fire.
Felt great |
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| chach |
| quote: | Originally posted by Googooly
no, same thing you do, i do, but in difrent way and sets. okay. |
gosh googles you dont have to lash out at me :p |
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