Ironball

So lets say I up the weight to 65lbs. What if I can do the first set of 8 reps but that means I have to go to failure to accomplish that? Isn't this still training to failure?

Before I would curl 80lbs for 8 reps, rest, then curl till failure again, usually 6 reps. I have mostly trained this way but like you say I have become frustrated and not motivated because of this style I feel. I am trying to get my head into training as you suggested but i find it hard to grasp because of always training all out. I want to try this type of training for a while to see what suits me better. Do you know of anymore articles that advocate this type of training?

ONE SMART COOKIE

Too many questions....your over complicating it...."Paralysis by over analysis"...

Just do the 3 sets at 60lbs and if you "COMFORTABLY" complete all the sets then up the weight for 5lbs and start again...going for 8 reps on the 1st set and then seeing what happens with the rest.......

winger

Can I do 60 sets with 3 pounds?........... :rolleye11

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ONE SMART COOKIE

If thats what rocks your boat then go ahead..

Just remember to report back here to everyone what your experiances are..

And thats a challenge for ya:spammer:

Ironball

I like that saying. I always think about stuff too much. Problem of my life.:crazy:

I tried it last night. I thought I'd do it easy. Did the first set quite comfortably, second completed but more difficult and third set I only managed 6 reps. I try again next time. Should I do it twice in a week?

ONE SMART COOKIE

See..all you had to do was try it as written in the article....now reread the article a couple of times and arrange your workouts to suit what it says about workout frequency...dont change a thing dont question a thing just try it and see..then after trying then and only then can you tweak it to suit yourself.......or to make it dead simple for you just do 3 sets of 8 reps for each bodypart on 1 exercise only per bodypart using the same principle as you did with the curl...give it a couple of weeks and report back what it has done for you.....

winger

I got your spam swinging big boy! ;)

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particleastro

waoh, heavy article. Explain this please, when I started in the new gym they gave me some really simple program to follow, basically working secondary muscle groups on the same day as primaries, eg

Decline bench 3x8
Incline bench 3x8
Fly 3x12
Tricep pushdowns 3x8
Skulls 3x8
Single handed pulldowns 3x12.

Now while chest strength has improved, size hasnt really increased. My arms however have increased nicley in size. Should I maybe just up the number of reps for a few weeks on the first muscle group? Or should I just stop worring about nothing and LIFT SOME WEIGHT.

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hackskii

Id drop the flys and do bench.
Id also drop the pushdowns and do some dips instead too.

Both bench and dips are coupound movements, the flys and pushdowns are not.

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Scott


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winger

I wouldn't up the reps, just stay between 8-12.
How many times a week do you do this?

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particleastro

Erm, chest/tris on Mon, back/bis on Wed, legs/Shoulders Fri. Legs and shoulders responding well, as well as arms. When I said up the reps I meant doing 3x10 as a staple instead of 3x8, changing up weight when i get to 12.

So Hacks, you'd have me doing three different benches on the chest day. Dips I agree with totally, will deff take them up again after this flu induced break in training.

If this goes off topic Ill write a new thread with my program, as it stands atm.

Cheers for all the help dudes, you have earnt yourselves both a free physics lesson.

John.

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hackskii

Well, they actually arnt bench.
Inclines can be done either with strait bar or dumbells.
Same as bench can be done with bar or dumbells.
Declines, probably should stick with just the bar with this one.
Beings that dips tie in with the triceps and the chest, you dont have to kill the chest to failure during the other exercises.

i myslef just do bench (dumbells) and inclines (bar).
I had to resort to dumbells due to a shoulder injury doing strait bar trying to go too heavy.

You can alternate any combo you need, like bench with dumbells then go to inclines using a bar then maybe some dips.

Or you can do something like declines, inclines and close grip for triceps.
Close grip hits the inner chest and bombs the triceps.
Great compound exercise for triceps.

You dont have to do alot because dips you are using for triceps but they actually incorperate chest into that picture too.

Like bench, I know guys with monster triceps and they dont even work arms.
Get your bench up and you will automaticly have huge triceps.

Things tie in together.

But for chest, you can do bench, inclines, then do some dips.
Dips are similar kindof to declines, and very similar to pushdowns.

Close grip bench is similar to skull crushers.

Id pick the compound exercises myself and choose the exercises that kindof overlap with what you are tying to do.

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Scott


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particleastro

coolcool, its good to know Im on more or less the right lines...

Its been a while since I did bench with dumbells.

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Killerkeane

I definetly grow off lower rep ranges, and get a lot stronger.

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winger

I mix all my workouts up. Db's one workout, bar the next. The key is to keep the body guessing. That goes for reps too!
Particleastro, I like your push pull workout.

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