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re: Sets and reps...Am I doing it right?
Posted on 9/18/15 at 8:26 am to NatalbanyTigerFan
Posted on 9/18/15 at 8:26 am to NatalbanyTigerFan
Have I been doing it wrong for years? 
I always started with heavy weights, then lowered the weight each set while keeping the same number of reps.
I always started with heavy weights, then lowered the weight each set while keeping the same number of reps.
2
Posted on 9/18/15 at 8:34 am to jennyjones
My favorite way to lift is to go low rep, high weight on the big compound lifts (bench, squat, deadlift, shoulder press), then switch it up to lower weight, on supplemental lifts. An example would be like:
Chest:
-Warm up with just the bar for 20-25 reps. I find it good for loosening up the joints. Usually have some pops in my shoulders and elbows.
-2nd warm up but with low weight for about 10 reps. Warms up the muscle.
-3x3 heavy bench
-3x7 incline bench
-3x10-12 flys
-3x10-close grip bench
Chest:
-Warm up with just the bar for 20-25 reps. I find it good for loosening up the joints. Usually have some pops in my shoulders and elbows.
-2nd warm up but with low weight for about 10 reps. Warms up the muscle.
-3x3 heavy bench
-3x7 incline bench
-3x10-12 flys
-3x10-close grip bench
This post was edited on 9/18/15 at 8:35 am
Posted on 9/18/15 at 8:34 am to jennyjones
quote:
Due to calorie surplus vs deficit issues, most people will traditonally say to focus on either gaining muscle OR losing fat while maintaining muscle.
Doing both at same time is more tricky (and maybe not the most efficient way) but can be done
I've been working out "seriously" for the first time in my life since April. I've definitely noticed muscle gains that are significant to me at least. I'm not doing much as far as diet other than increasing protein intake. I weigh the same as when I started. With the muscle gain I've made (shirt sleeves are tighter, legs are definitely more muscular), I assume I've burned at least a little fat in order to stay at that same weight. But I by no means look skinnier than before.
I think the fat burning, as far as a major body type change, has to take place on it's own. I plan to start cycling pretty seriously again now that temps have dropped below 100 degrees. I realize that burning 2k calories per ride is pretty much going to put a halt to muscle gains, so I'm trying to build as much muscle as I can until then. I hope to knock off about 15 lbs of body fat though.
Posted on 9/18/15 at 8:45 am to Shexter
quote:
Have I been doing it wrong for years?
I always started with heavy weights, then lowered the weight each set while keeping the same number of reps.
Get out of that place
Get out of that place you´re in.........
Mix it up, dude.
Posted on 9/18/15 at 8:46 am to Shexter
I start off with 30 minutes of treadmill at different speeds and elevations.
Then I'll move to a combination of cable lat pull downs, then cable push downs, then fly machine, then legs. Increasing the weight as I'm decreasing the reps.
Finish it all off with 15-20 minutes on the bike at full resistance, maintaining 80-90rpm.
Then I'll move to a combination of cable lat pull downs, then cable push downs, then fly machine, then legs. Increasing the weight as I'm decreasing the reps.
Finish it all off with 15-20 minutes on the bike at full resistance, maintaining 80-90rpm.
Posted on 9/18/15 at 8:49 am to KG6
quote:
I realize that burning 2k calories per ride is pretty much going to put a halt to muscle gains, so I'm trying to build as much muscle as I can until then
You can gain muscle while doing this (although it will be slower) - but you have to become a nazi about nutrition. You will need a recovery supplement after you cycle and you will have to be inflexible about your protein intake.
Otherwise, keep lifting to maintain your strength gains - and maybe turn down the cycling for a 3 or 4 week period - try to pick up a couple of pounds, then maintain that - alternating 3 or 4 weeks of "heavy" cycling with 3 or 4 weeks of "heavy" lifting (and relatively less - just maintenance cycling) might be the way to do both over the milder months - then really try to make strength/size gains next summer.
Posted on 9/18/15 at 11:40 am to NatalbanyTigerFan
Don't try and burn fat while building muscle, you'll wheel spin and give up. Focus on one goal (lose fat or build muscle) and Perfect it.
Posted on 9/18/15 at 2:55 pm to Adam4848
quote:
Don't try and burn fat while building muscle, you'll wheel spin and give up. Focus on one goal (lose fat or build muscle) and Perfect it.
I tried to just do cardio and get out but those weights scream my name when I go to the gym
Posted on 9/18/15 at 3:33 pm to NatalbanyTigerFan
You'll still need to lift weights to some extent to maintain (not gain) muscle while in a calorie deficit.
The above advice applies to the most efficient way to either lose fat or gain muscle.
This post was edited on 9/18/15 at 3:50 pm
Posted on 9/18/15 at 3:39 pm to Ace Midnight
I already take a protein supplement after a long ride. My legs are usually pretty torn up and I figure it can't hurt the healing process. My problem is nutrition in general. I'm a terrible dieter. I can increase my protein intake no problem, but I have a hard time eating a balanced diet and cutting out the junk food. Pretty demanding job makes it hard to cook every night. I'm active enough to maintain. When I get into running or riding, I'll lose weight, but I'd never be able to follow a strict enough plan to eat the right calories to grow muscle and burn fat. I like my burgers and pizza.
Posted on 9/18/15 at 4:13 pm to KG6
For weight training. There are more programs then you could possibly even read. Stick to the basics.
1. Make sure you warm up properly
2. Make sure you understand proper technique
3. Lift progressively heavier weights or complete more reps over time. There is no magic formula. Push yourself farther than you could yesterday. Everyday.
4. Fight burnout. For me doing too many sets to failure caused me to burn out. So I don't very often go all the way to failure. I get damn close often. Plus, I don't work out with a spotter so going to failure is more difficult. Am I getting the maximum results? Maybe not, but I still go where I might not otherwise.
5. Eat right. Set up a diet plan based on your goals.
Good Luck.
1. Make sure you warm up properly
2. Make sure you understand proper technique
3. Lift progressively heavier weights or complete more reps over time. There is no magic formula. Push yourself farther than you could yesterday. Everyday.
4. Fight burnout. For me doing too many sets to failure caused me to burn out. So I don't very often go all the way to failure. I get damn close often. Plus, I don't work out with a spotter so going to failure is more difficult. Am I getting the maximum results? Maybe not, but I still go where I might not otherwise.
5. Eat right. Set up a diet plan based on your goals.
Good Luck.
Posted on 9/18/15 at 4:19 pm to jennyjones
quote:
You'll still need to lift weights to some extent to maintain (not gain) muscle while in a calorie deficit.
I eat clean as well as the exercises I've mentioned already.
I basically started this thread to find out if I was lifting properly to gain muscle.
the dieting and eating right is taken care of, I believe.
Posted on 9/18/15 at 9:33 pm to NatalbanyTigerFan
Today I...
Benched 305x3
Squatted 345x5
Deadlifted 375x4
Benched 305x3
Squatted 345x5
Deadlifted 375x4
Posted on 9/18/15 at 9:51 pm to LSUAlum2001
Light day for me today
I walked/jogged on treadmill for 30 mins
Curled 85lbs x 30
Lat pull downs 150lbs x10
135lbs x 10
120lbs x 15
Rode the bike for 5 miles
Drank a pint of milk on the way home
Ate 6 chicken meatballs and a turkey on wheat
About to do my 30 push-ups before bed
I walked/jogged on treadmill for 30 mins
Curled 85lbs x 30
Lat pull downs 150lbs x10
135lbs x 10
120lbs x 15
Rode the bike for 5 miles
Drank a pint of milk on the way home
Ate 6 chicken meatballs and a turkey on wheat
About to do my 30 push-ups before bed
Posted on 9/18/15 at 9:56 pm to NatalbanyTigerFan
I do:
12
10
8
6
12
With no more than 1 min rest.
12
10
8
6
12
With no more than 1 min rest.
Posted on 9/18/15 at 10:11 pm to Adam4848
quote:
Don't try and burn fat while building muscle, you'll wheel spin and give up. Focus on one goal (lose fat or build muscle) and Perfect it.
Why not? Wouldn't that increase calories burned during rest (not to mention calories burned while lifting)?
Posted on 9/18/15 at 10:33 pm to NatalbanyTigerFan
you should go check out a crossfit class. you wont have to worry about programming mishaps. The weight will melt right off of you.
Posted on 9/18/15 at 10:39 pm to Lester Earl
quote:
programming mishaps
? Huh
Posted on 9/18/15 at 10:40 pm to NatalbanyTigerFan
im saying if you dont know what you are doing, you'll learn quick there
Posted on 9/18/15 at 11:04 pm to Lester Earl
I have a few friends that post videos from their crossfit classes.
They do some pretty strange shite sometimes!
They do some pretty strange shite sometimes!
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