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12-04-2004, 07:30 PM
| #16 (permalink) |
| The Geezer  Join Date: Nov 2003 Location: Somerset although im not proud lol.
Posts: 2,978
  | really? wow, maybe i should try that, i took about 1 hour today this is what i did because its a chest day. b/press- set1-10 reps at 50kg set2-10 reps at 50kg set 3-10 reps at 50kg set4-10 reps at 50kg set5-6 reps at 50kg incline chest press set 1-10 reps at 50kg set2- 8 reps at 50kg set3-8reps at 50kg set4-6reps at 50kg set5-6 reps at 50kg flies set1- 6 reps at 40kg set2- 6 reps at 40kg tricep pushdowns set1-12 reps at 40 set2-12 reps at 40 set3-6 reps at 50 set4-6 reps at 50 pec dec(tricep) to fail, around 30 reps, didnt write down weight could not do any triceps press by this point as i was fcuked. got home had jacket potatoes, 2 tins of beans, 2 cans of tuna, salad, banana, apple and a whey protein shake. Is this good enough for a chest day? ate around 190g protein today, and feel pretty good. feel the pec dec is ****, becaus eit encouragess not to do the excersice properly so either gonna squeeze in another set of flies or do 1 or 2 triceps press.
__________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: |
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12-04-2004, 08:05 PM
| #17 (permalink) |
| UK-Muscle Moderator  Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,737
  | Hey Killerkeane are you holding back on going up to your last set? I usually do a few warmups working my way up and getting used to the jumps in weight then I do 1 or 2 sets to failure. I think the set that matters is the set you do to failure. This tells the muscle to do something. The extra resistance can help your fast twitch muscles and the extra load on the muscle will promote growth. Plus it will make you stronger. It would be kindof hard to do 5 sets of 10 then go heavy. If you get your strength up your size will follow. The biggest guys in my gym are the strongest. Now I guess one could argue that they are the biggest therefore they would be the strongest but I dont think that is the case 
__________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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12-04-2004, 08:57 PM
| #18 (permalink) |
| The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol.
Posts: 2,978
| umm not really, i mean i tried to dp triceps press but did like 10 reps and that was it no more! the time i got to the pec dec, which was last set, i was fatigued, idid as many as i possibly could!! okay scott, you said set to failure is most important, should i always do this at the end of my workout and should i do around 6-8 reps for this last set, because this is what is best for mass training?? thanks mate
__________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: |
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12-04-2004, 09:04 PM
| #19 (permalink) |
| The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol.
Posts: 2,978
| and hacks, i printed this article of the internet about this bloke that went from fat to 5% bf in short period of time. He did supersets and im now thinking of doing them myself, like doing pairs of 2 excersices alternating between. Just dont know if this would be better or not? i have already thought of a workout, just tell me if oyu want to see and ill post
__________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: |
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12-04-2004, 11:53 PM
| #21 (permalink) |
| The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol.
Posts: 2,978
| WEDNESDAYBack and Biceps Close grip pulldowns Wide lateral pull downs Seated Cable Rows Backrows Biceps Barbell Curls Rope Curls Preacher Curls Reverse Curls Forearms Forearm Curls only do 2 sets each, might wanna delete these and concentrate on main muscle group FRIDAYChest and Triceps Chest press Fly's incline bench press incline dumbell fly's Triceps tricep pulldowns Close grip bench press SUNDAYShoulders and Legs Rear delts Shrugs Shoulder Press Rows Dumbell Side Laterals Legs Squats Leg Press Calf raise Standing calf raise all done in superset, would this be any good scott because my local gym trainer suggested this to me.... different colour represents different supersets
__________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: Last edited by Killerkeane; 12-04-2004 at 11:59 PM. |
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13-04-2004, 12:16 AM
| #22 (permalink) | |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,737
| Quote:
Dont stop at 6-8 or even 12 if this is the workset. If you pick up the bar and say to yourself I can do more than 12 then just do like a couple then raise the weight and your next set go to failure. No magic number 8 or 12 but what ever you get. I know guys at the gym that stop at 10! What is that a magic growth number when the guy could have gotten 4 more than that. But if you are getting like 14 reps fine then the next workout you should remember that weight and up it 5 or even 10 lbs. Dont pick a number pick failure this is where you get the biggest bang for your buck. Supersetting is kindof for the advanced bodybuilder. Supersets are nice if you are pressed for time. But in supersetting I like to superset biceps and triceps. Jumping back and forth in the arms can give you quite a killer pump. But if you are doing supersetting to cut bodyfat then their is a better way called circuit training. In brief this is where you work the whole body supersetting everything like bench then squats then biceps then abs then military then triceps then pullups then calves. No rest between sets and use higher reps like over 10 reps. the object here is you want to raise your heart rate and also hit the muscles. You start doing every thing for one set each. Sounds easy but it is not especially if you arent in any shape and dont rest between sets. If someone is using the machine come back to it and do something else. Sortof more bang for your buck in upping the heart rate and building muscle mass at the same time. But here is the problem. When this kindof workout is done you dont get the size or strength to put on muscle. This is more for the guy trying to either tone or cut some fat. But to be honest Diet is where it all is at for either gaining muscle or losing body fat.
__________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 13-04-2004 at 12:24 AM. | |
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13-04-2004, 12:19 AM
| #23 (permalink) |
| The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol.
Posts: 2,978
| Hmm, so you advice me to stick to the one you posted for me before?
__________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: Last edited by Killerkeane; 13-04-2004 at 12:27 AM. |
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13-04-2004, 12:25 AM
| #24 (permalink) |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,737
| see above. I was editing when you posted
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13-04-2004, 12:31 AM
| #26 (permalink) |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,737
| For back, drop the backrows and do deadlifts. Drop 2 exercises for bicep Chest drop the flys and do bench and inclines. triceps do dips and a couple sets of standing french presses. shoulders start with military first. Usually you want to go from the biggest muscle group to the smaller ones. If the big muscle group hits the smaller muscle group then you wont have to do as much for the smaller muscle group due to pre-fetigue. You can isolate but not bomb.
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13-04-2004, 12:32 AM
| #27 (permalink) | |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,737
| Quote:
__________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. | |
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13-04-2004, 12:35 AM
| #29 (permalink) |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,737
| Yah it is more for the advanced bodybuilder with a routine all sorted out. Also for the guy that only has less than like a half hour and needs to get out of the gym. Circuit training is hard but mostly for the guy wanting to lose some bodyfat and does not like cardio, like me 
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13-04-2004, 12:36 AM
| #30 (permalink) |
| The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol.
Posts: 2,978
| i have a question scott, i tried doing decline barbell bench press today and it absoultly impossible for me, i think i managed like 5 reps and that was it, so i swapped thi sfor 3 sets of flies, is this okay?
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