Warm up, reps and sets - Page 3 - UK-Muscle Body Building Community

**hackskii** · 03-03-2005, 04:24 PM

Veins are a combination of low bodyweight and genetics, and well certain gears like EQ.

70% of your max will work 90% of your fast and slow twitch muscles.
I warm up and pyramid up and get used to the weight and save myself for
1 set to failure. That set is everything and I dont stop at a desired rep but this is failure.
This is all you need. Dont go back down and do another set as this would be borderline overtraining.
This works well for strengh.

I do 4 sets of bench, 4 sets of inclines and only 1 workset for each. Thats it. I get stronger and bigger doing it this way.

Rock hard muscles, some guys get them and some dont, unless one is on gear then everybody is rock hard.
Remember the coordination of flexing and the intensity of flexing plays a factor too.

**big** · 03-03-2005, 06:09 PM

Quote:

Originally Posted by hackskii

Veins are a combination of low bodyweight and genetics, and well certain gears like EQ.

70% of your max will work 90% of your fast and slow twitch muscles.
I warm up and pyramid up and get used to the weight and save myself for
1 set to failure. That set is everything and I dont stop at a desired rep but this is failure.
This is all you need. Dont go back down and do another set as this would be borderline overtraining.
This works well for strengh.

I do 4 sets of bench, 4 sets of inclines and only 1 workset for each. Thats it. I get stronger and bigger doing it this way.

Rock hard muscles, some guys get them and some dont, unless one is on gear then everybody is rock hard.
Remember the coordination of flexing and the intensity of flexing plays a factor too.

Kick-ass post Hacks!

But don't you find that you stall eventually when constantly trying to go to failure week in and week out? Do you not periodise at all?

That's certainly what killed my run of Mentzer HIT - I got immense (and I mean going from 3 reps to 8 reps at the same weight between TWO workouts) strength gains for a period of around 4-5 weeks... and then **** stalled. Had I known then what I know now, I'd have backed off the intensity for 2 weeks and then gradually work back up. However, as I was a retard back then, I just added more volume and regressed

What do you do to prevent stalling if you're going flat out each time?

Danny · 03-03-2005, 06:32 PM

Quote:

Originally Posted by Danny

my work out is

chest (10 sets inc warmup), tri's (5 sets in warm up) on monday

flat bench press
incline bench press
flat flys

bench dips
upright dips
tricep pull downs

Legs, shoulders (both 10sets inc warm up) on wednesday

squats
seated press
leg extensions
leg curls
calf raises

dumbbell press
upright rows
front lats

Back (10 sets inc warm up), Biceps (5 sets in warm up) on friday

close pulldowns
wide pulldowns
bent over rows
dead lifts

arm curls
bar curls
pull ups

is there to much volume in this at the moment. should i cut back and do more sets on the main exercises, bench press, shoulder press, squats, deads etc

**big** · 03-03-2005, 07:15 PM

Quote:

Originally Posted by Danny

is there to much volume in this at the moment. should i cut back and do more sets on the main exercises, bench press, shoulder press, squats, deads etc

Just drop everything but the main exercises and it will work nicely I'm sure. All you can do is try it and find out. If you're not gaining on it, then that's the time to worry. What I'm trying to do is save you the hassle of wasting your time on a high volume routine only to find out that it doesn't work (and it doesn't for 90% of people).

Danny · 04-03-2005, 06:18 PM

ok my (next) new training plan

Chest
Bench Press, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps

Incline Press, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps

Tris
Slight Decline Close Grip Bench Press, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps

Skullcrushes or Pull downs, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps

Shoulders
Dumbbell press, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps

Upright Rows, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps

Back
Deadlifts, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps

Pulldowns (wide or close) or bentover rows , 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps

Biceps
Dumbbell curls, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps

Ezy Bar Curls, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps

Legs
Squats,1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ max to max reps
Leg Press, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ max to max reps
Calf Raises, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ max to max reps
Leg Extensions, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ max to max reps
Hamstring Curls, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ max to max reps

any thoughts, not many exercises (2 per body part), upping the weight each set, hoping to add about 5% to my max lift each week. Im hoping this will get both better gains in strenght and mass.

Thoughts please

**big** · 04-03-2005, 06:23 PM

That looks 100 times better, and if you stick to it WITHOUT adding anything, I am sure you will do well. Adjust it if you're not progressing.

5% each week is quite optimistic. It is best to load by a tiny amount each week - the gains keep coming for longer then.

The only thing I will say is that I think you're doing too many warm-ups for smaller muscle groups, and your larger muscle groups are starting too heavy with the warm-ups. Although you can judge this by trying it out.

Danny · 04-03-2005, 06:27 PM

ok so maybe 50%, 60%, 80%, then max for chest, shoulders, legs and back.

and

50%, 75% max for bi's and tri's

**big** · 04-03-2005, 06:35 PM

Quote:

Originally Posted by Danny

ok so maybe 50%, 60%, 80%, then max for chest, shoulders, legs and back.

and

50%, 75% max for bi's and tri's

Yes that would be a lot nicer. You could even pyramid the warm-ups, so do 12 reps with 50%, then 8 reps with 60% then just a couple of reps with 80% to get used to the heavier weights.

Just be sure not to tire yourself out on warm-ups at all. They should be just that - warm-ups to get you ready for your big set(s). Don't let them wear you out before you begin!

Danny · 04-03-2005, 06:42 PM

Cheers big, excellent advice and im actually looking forward to this, seems strange to cut the volume down so much but its everyones advice and id be stupid not to try it.

The aim is to get stronger and bigger and i'll be able to monitor it alot better with this low volume.

gonna do each exercise nice and slow and high intensity between sets and changing exercise and hopefully will have some good results.

**hackskii** · 04-03-2005, 06:51 PM

Quote:

Originally Posted by big

But don't you find that you stall eventually when constantly trying to go to failure week in and week out? Do you not periodise at all?
What do you do to prevent stalling if you're going flat out each time?

I am focusing on my back at the moment and going balls to the wall with that right now. Strength is going through the roof right now on my bent over rowing exercises. I push it as hard as I can on that exercise at the moment.

Im taking it easy on chest and shoulders at the moment due to recovery of an injury. Im also taking it easy on the dead lifts as I just started them about a month ago so every week Im going up in them and will take it easy and figure out that the plateau will be months from now.

When periodising, this is really only needed when you plateau.
If the jumps are not that severe then you will be able to take that swing (strenght curve) higher than being in a hurry to get there like in a month.

I look at it kindof like you have a piglett (baby pig) you pick him up every day and hold him, about a year later he is a hundred pounds and you are still picking him up each day. after another year, it weights 200 lbs and you pick him up every day. Now 3 years go buy and you are still picking him up and he weighs 300 lbs.

I know that is kindof a crude analagy but you get the picture.

I know I used to get stronger each workout and I pushed it hard each workout and hit a plateau at about month 3.
I know now that if I set that lifting curve lower I could have been higher but it would take lets say a year not 3 months.
This would also help to not get injured too.

Danny · 04-03-2005, 06:58 PM

do u class shoulders as a big or small muscle, ive had a few different answers

and when doing pulldowns, which are better, wide or close or both needed

**big** · 04-03-2005, 07:06 PM

Nice Hacks. That's more of less how I look at things too. I also only drop back the weight when I stall - that's exactly how periodisation is as I see it. I'm glad we're on the same page.

BTW, once that pig of yours gets to 300lbs, you'd probably get better gains by eating it

**big** · 04-03-2005, 07:09 PM

Quote:

Originally Posted by Danny

do u class shoulders as a big or small muscle, ive had a few different answers

and when doing pulldowns, which are better, wide or close or both needed

Shoulders are a small group.

Legs and back are the only true big groups.

Chest is medium at most.

Most people chronically overtrain the small groups and ironically neglect the bigger groups that probably COULD take the pounding. I would say at least 50% of your lifts should be compound back or leg exercises.

For pulldowns, wide grip (and palms out) is better for lats, and close grip (and palms facing in) is better for bis.

Danny · 04-03-2005, 07:15 PM

ok nice 1, when you say hammer back and legs, is 3 exercises (deadlifts, pulldowns, bent over rows) to much doing my above 3 warm up 1 max split.

**big** · 04-03-2005, 07:18 PM

Quote:

Originally Posted by Danny

ok nice 1, when you say hammer back and legs, is 3 exercises (deadlifts, pulldowns, bent over rows) to much doing my above 3 warm up 1 max split.

Yes that should be fine - those are the perfect back exercises to be doing - but once you get strong enough, swap out the pulldowns for chins (chins are better). Be real careful when maxing on deads. Perfect form is paramount.

03-03-2005, 04:24 PM	#31 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,717	Veins are a combination of low bodyweight and genetics, and well certain gears like EQ. 70% of your max will work 90% of your fast and slow twitch muscles. I warm up and pyramid up and get used to the weight and save myself for 1 set to failure. That set is everything and I dont stop at a desired rep but this is failure. This is all you need. Dont go back down and do another set as this would be borderline overtraining. This works well for strengh. I do 4 sets of bench, 4 sets of inclines and only 1 workset for each. Thats it. I get stronger and bigger doing it this way. Rock hard muscles, some guys get them and some dont, unless one is on gear then everybody is rock hard. Remember the coordination of flexing and the intensity of flexing plays a factor too. __________________ "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.

04-03-2005, 06:18 PM	#35 (permalink)
Danny Newbie Trainer Join Date: Feb 2005 Posts: 97	ok my (next) new training plan Chest Bench Press, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps Incline Press, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps Tris Slight Decline Close Grip Bench Press, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps Skullcrushes or Pull downs, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps Shoulders Dumbbell press, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps Upright Rows, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps Back Deadlifts, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps Pulldowns (wide or close) or bentover rows , 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps Biceps Dumbbell curls, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps Ezy Bar Curls, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ 90% 6-8 reps, 1 @ max to max reps Legs Squats,1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ max to max reps Leg Press, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ max to max reps Calf Raises, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ max to max reps Leg Extensions, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ max to max reps Hamstring Curls, 1 @ 70% - 10-12 reps, 1 @ 80% - 10-12 reps, 1 @ max to max reps any thoughts, not many exercises (2 per body part), upping the weight each set, hoping to add about 5% to my max lift each week. Im hoping this will get both better gains in strenght and mass. Thoughts please Last edited by Danny; 04-03-2005 at 06:24 PM.

04-03-2005, 06:58 PM	#41 (permalink)
Danny Newbie Trainer Join Date: Feb 2005 Posts: 97	do u class shoulders as a big or small muscle, ive had a few different answers and when doing pulldowns, which are better, wide or close or both needed Last edited by Danny; 04-03-2005 at 07:01 PM.

04-03-2005, 06:23 PM	#36 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,453	That looks 100 times better, and if you stick to it WITHOUT adding anything, I am sure you will do well. Adjust it if you're not progressing. 5% each week is quite optimistic. It is best to load by a tiny amount each week - the gains keep coming for longer then. The only thing I will say is that I think you're doing too many warm-ups for smaller muscle groups, and your larger muscle groups are starting too heavy with the warm-ups. Although you can judge this by trying it out.

04-03-2005, 06:27 PM	#37 (permalink)
Danny Newbie Trainer Join Date: Feb 2005 Posts: 97	ok so maybe 50%, 60%, 80%, then max for chest, shoulders, legs and back. and 50%, 75% max for bi's and tri's

04-03-2005, 06:42 PM	#39 (permalink)
Danny Newbie Trainer Join Date: Feb 2005 Posts: 97	Cheers big, excellent advice and im actually looking forward to this, seems strange to cut the volume down so much but its everyones advice and id be stupid not to try it. The aim is to get stronger and bigger and i'll be able to monitor it alot better with this low volume. gonna do each exercise nice and slow and high intensity between sets and changing exercise and hopefully will have some good results.

04-03-2005, 07:06 PM	#42 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,453	Nice Hacks. That's more of less how I look at things too. I also only drop back the weight when I stall - that's exactly how periodisation is as I see it. I'm glad we're on the same page. BTW, once that pig of yours gets to 300lbs, you'd probably get better gains by eating it

04-03-2005, 07:15 PM	#44 (permalink)
Danny Newbie Trainer Join Date: Feb 2005 Posts: 97	ok nice 1, when you say hammer back and legs, is 3 exercises (deadlifts, pulldowns, bent over rows) to much doing my above 3 warm up 1 max split.