Warm up, reps and sets - Page 2 - UK-Muscle Body Building Community

TYSON · 03-03-2005, 01:54 PM

No your just thick

**big** · 03-03-2005, 01:55 PM

Quote:

Originally Posted by Danny

im well confussed now, do i need to be lifting bigger weights to get bigger or just doing my max weight perfectly done

You need to progressively lift more each week keeping perfect form. That's all. Yes, you need heavy weight, but there's no point in trying to lift 100kg if you can now only lift 55... you need to build up slowly and gradually, adding maybe 1-2kg/week.

You're doing too much each workout IMO.

SportDr · 03-03-2005, 02:02 PM

If you are aiming for 'massive muscles' then your rep range should be higher, more like 10-12. This is optimal for Hypertrophy.

You will still grow at 6-8 but this is mainly for developing strength.

The reasons for the above are complicated and to do with fibre type activation, a good programme to follow would be HST (hypertrophy specific training) it really works, I have two clients on it and they have gained 5.5kg average each in 8 weeks (including 2 weeks lay off)! with an increase of over 100% in 1 RM strength on some exercises. The HST system also comes with a recommended diet.

http://www.hypertrophy-specific.com/

Alternatively Chef x will have a training programme out soon called opportunitas which I am eagerly awaiting:

http://www.regimenx.com/oppurtunitas-training.asp

The important thing is to over eat and make it good clean food with plenty of quality protein, have you looked at the Diatia yet? This is the dogs bo**ox imo.

http://www.regimenx.com/diatia-eating.asp

Follow either of these programmes and diets and you will definately gain quality muscle. If you are a beginner, then an increase of 0.5-1 lb per week is not unthinkable if you do things right.

HTH

SD

Danny · 03-03-2005, 02:04 PM

if i do any less id be doing nothing,im only doing about 4 exercises per body part, maximum of 2 full work outs per body part. is that still to much

should i just do,

chest, flat bench press, incline bench press
tris, bench and upright dips
back, deadlifts and pull downs
biceps, dumbbell and flat bar curls
shoulders, dumbbell press and upright rows
legs, squats and press + calf raises.

surely that isnt enough each week to get bigger and stronger,

SportDr · 03-03-2005, 02:08 PM

Quote:

Originally Posted by Danny

if i do any less id be doing nothing,im only doing about 4 exercises per body part, maximum of 2 full work outs per body part. is that still to much

should i just do,

chest, flat bench press, incline bench press
tris, bench and upright dips
back, deadlifts and pull downs
biceps, dumbbell and flat bar curls
shoulders, dumbbell press and upright rows
legs, squats and press + calf raises.

surely that isnt enough each week to get bigger and stronger,

It sure is matey!

As long as the sets are done to failure within a decent rep range so 10-12 IMO for your goals.

You have the 'Big Three' in there, Bench Press, Deadlifts, Squats. No Hamstrings though? try SLDL!

HTH

SD

Danny · 03-03-2005, 02:17 PM

will that allow u to get stronger tho as well as build bigger muscles, the smallest weights in the gym are 1.5kg so it would mean an extra 3kg each time i go up in weight

TYSON · 03-03-2005, 02:35 PM

IMO that wouldnt be good, you need to sneak the weight up without your body noticing ie; adding 1/2lb if possable. this is easy really if you know some one who works with metal or even make something your self that only weighs 1/2 lb that way your body will hardly notice you adding and in turn you will get stronger

Danny · 03-03-2005, 02:45 PM

so going up in 3kg is to much

SportDr · 03-03-2005, 02:47 PM

Quote:

Originally Posted by Danny

will that allow u to get stronger tho as well as build bigger muscles, the smallest weights in the gym are 1.5kg so it would mean an extra 3kg each time i go up in weight

Not sure what you mean mate?

You should aim to gain by 5-10% per week on each lift, this can be achieved by increasing the weight or the reps.

If you are sticking to a rep range 10-12 for example, you should up the weight 5% every time you can do 12 reps on all two or three of your sets (warmup not included) use that as your guide as some weeks you will gain more strength than others, so rigidly sticking to a set weight increase could slow your progress or make you peak too soon.

SD

Danny · 03-03-2005, 02:56 PM

Quote:

Originally Posted by Danny

should i just do,

chest, flat bench press, incline bench press
tris, bench and upright dips
back, deadlifts and pull downs
biceps, dumbbell and flat bar curls
shoulders, dumbbell press and upright rows
legs, squats and press, leg extensions & curls + calf raises.

is that a better training plan doing 2 warm up and 2 full sets for each exercises. basically 8 exercises per body part but only 4 full sets.

anybody give me so advice on this please

ChefX · 03-03-2005, 03:37 PM

IMHO
I use a body core warm up aka bike for 3 to 5 minutes first

I use about 75% of my target set as a warm up

Ionly do 1 warm up set per bodypart

I do my warm up reps at the same tempo as the main set(s)

as far as rest between sets/exercises I use around 45 seconds to 1 minutes between

I follow the "condition to react upon demand" philosophy

samurai69 · 03-03-2005, 03:40 PM

Quote:

Originally Posted by ChefX

I follow the "condition to react upon demand" philosophy

can you expand on that please chef (sorry to hear about your mum)

ChefX · 03-03-2005, 03:49 PM

Quote:

Originally Posted by samurai69

can you expand on that please chef (sorry to hear about your mum)

(Thanks on the mum part, time will tell ... again)

The condition to react upon demand comes from Combat
You don't tell the opponent to wait while you warm up to keep from getting an injury. LOL

Also for most poeople their form is so bad they need the warm ups

I suggest practice controlled lifting, proper form and such to prevent injuries.

Many times I have had advanced lifters walk in to my gyms and when we corrected their form the weight used was far lower than they normally used, but results were better (there is a place for cheating as well but 99% of te time its wrong)

Pavel teaches some good techniques for safer lifting that increases teh ability to workout cold.

There are exceptions to this (as always), examples when you get to maximum lifts for olympic lifting, certain balistic sports it can help, ect. :lift:

Danny · 03-03-2005, 03:54 PM

anybody have a look at the above routine, any ideas please

am i aiming for 6-8 or 10-12 reps to gain both strength and mass

Danny · 03-03-2005, 04:09 PM

another question, how do u make your muscles rock solid, does that come with time or is there a certain way of training that acheives this??

also, everyone else seems to have massive viens sticking out from all over there body, im not like that, should i be or does that again come with time

03-03-2005, 01:54 PM	#16 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	No your just thick __________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift:

03-03-2005, 02:02 PM	#18 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,632	If you are aiming for 'massive muscles' then your rep range should be higher, more like 10-12. This is optimal for Hypertrophy. You will still grow at 6-8 but this is mainly for developing strength. The reasons for the above are complicated and to do with fibre type activation, a good programme to follow would be HST (hypertrophy specific training) it really works, I have two clients on it and they have gained 5.5kg average each in 8 weeks (including 2 weeks lay off)! with an increase of over 100% in 1 RM strength on some exercises. The HST system also comes with a recommended diet. http://www.hypertrophy-specific.com/ Alternatively Chef x will have a training programme out soon called opportunitas which I am eagerly awaiting: http://www.regimenx.com/oppurtunitas-training.asp The important thing is to over eat and make it good clean food with plenty of quality protein, have you looked at the Diatia yet? This is the dogs bo*ox imo. http://www.regimenx.com/diatia-eating.asp Follow either of these programmes and diets and you will definately gain quality muscle. If you are a beginner, then an increase of 0.5-1 lb per week is not unthinkable if you do things right. HTH SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper* A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 Last edited by SportDr; 03-03-2005 at 02:05 PM.

03-03-2005, 02:35 PM	#22 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	IMO that wouldnt be good, you need to sneak the weight up without your body noticing ie; adding 1/2lb if possable. this is easy really if you know some one who works with metal or even make something your self that only weighs 1/2 lb that way your body will hardly notice you adding and in turn you will get stronger __________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift:

03-03-2005, 03:37 PM	#26 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	IMHO I use a body core warm up aka bike for 3 to 5 minutes first I use about 75% of my target set as a warm up Ionly do 1 warm up set per bodypart I do my warm up reps at the same tempo as the main set(s) as far as rest between sets/exercises I use around 45 seconds to 1 minutes between I follow the "condition to react upon demand" philosophy __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

03-03-2005, 02:04 PM	#19 (permalink)
Danny Newbie Trainer Join Date: Feb 2005 Posts: 97	if i do any less id be doing nothing,im only doing about 4 exercises per body part, maximum of 2 full work outs per body part. is that still to much should i just do, chest, flat bench press, incline bench press tris, bench and upright dips back, deadlifts and pull downs biceps, dumbbell and flat bar curls shoulders, dumbbell press and upright rows legs, squats and press + calf raises. surely that isnt enough each week to get bigger and stronger,

03-03-2005, 02:17 PM	#21 (permalink)
Danny Newbie Trainer Join Date: Feb 2005 Posts: 97	will that allow u to get stronger tho as well as build bigger muscles, the smallest weights in the gym are 1.5kg so it would mean an extra 3kg each time i go up in weight

03-03-2005, 02:45 PM	#23 (permalink)
Danny Newbie Trainer Join Date: Feb 2005 Posts: 97	so going up in 3kg is to much

03-03-2005, 03:54 PM	#29 (permalink)
Danny Newbie Trainer Join Date: Feb 2005 Posts: 97	anybody have a look at the above routine, any ideas please am i aiming for 6-8 or 10-12 reps to gain both strength and mass

03-03-2005, 04:09 PM	#30 (permalink)
Danny Newbie Trainer Join Date: Feb 2005 Posts: 97	another question, how do u make your muscles rock solid, does that come with time or is there a certain way of training that acheives this?? also, everyone else seems to have massive viens sticking out from all over there body, im not like that, should i be or does that again come with time