Yesterday I benched 7 sets of 10 with 135 lbs. Today I'm sore. I feel accomplished.
too many sets really
but good job
[QUOTE=Maucer;25832872]Daww shit. I've always known that my joints aren't the best, but today I had a sudden intense pain in my knee when I was doing leg press. I already have to avoid bench press with heavy weights because of my shoulders.
[/QUOTE]
It's not your joints, it's your form. your muscles will always be able to compensate for your joints
When doing bench press, keep your back flat on the bench, squeeze your shoulder blades together like your pushing your chest out, don't lock your elbows at the top of the rep and inhale/exhale during the rep
[editline]5th November 2010[/editline]
[QUOTE=Tahrok;25877809]Yesterday I benched 7 sets of 10 with 135 lbs. Today I'm sore. I feel accomplished.[/QUOTE]
up the weight by 20 lbs, drop 4 sets, do 3 sets like this - 12/10/8
and for fucks sake add some more fucking exercises, i hate fags that only do bench
dumbell flyes, incline bench/flyes, upright and bent over rows and good mornings are a good torso/chest workout
[QUOTE=SickJits;25877924]It's not your joints, it's your form. your muscles will always be able to compensate for your joints
When doing bench press, keep your back flat on the bench, squeeze your shoulder blades together like your pushing your chest out, don't lock your elbows at the top of the rep and inhale/exhale during the rep
[editline]5th November 2010[/editline]
up the weight by 20 lbs, drop 4 sets, do 3 sets like this - 12/10/8
and for fucks sake add some more fucking exercises, i hate fags that only do bench
dumbell flyes, incline bench/flyes, upright and bent over rows and good mornings are a good torso/chest workout[/QUOTE]
Dammit I never said that was all I did. And I'm not going for build, believe it or not. Unlike the rest of you. I have a balanced workout that works my entire upper body. I do know how to work out.
I don't think you can do too many sets.
[QUOTE=Tahrok;25878075]
I don't think you can do too many sets.[/QUOTE]
K get back to us when you tear your pec.
[QUOTE=JaegerMonster;25878127]K get back to us when you tear your pec.[/QUOTE]
Does that really happen? Never seen/heard/been warned of that happening.
[editline]5th November 2010[/editline]
Googled it, and I can only find people that have torn their pec by benching too much weight.
[QUOTE=Tahrok;25878075]Dammit I never said that was all I did. And I'm not going for build, believe it or not. Unlike the rest of you. I have a balanced workout that works my entire upper body. I do know how to work out.
I don't think you can do too many sets.[/QUOTE]
Put simply, the only way to get stronger is to use heavier weights.
Less sets, heavier weights.
If you want cardiovascular fitness or endurance training do barbell complexes instead.
brb gonna do 30 sets of curls cant wait for the girls to swoon over my huge biceps
You will still injure yourself if you don't know what you are doing.
Yeah I`m pretty sure 7 sets is way too much. The most I do is 4 and that`s only if I want to do a 1rm at the end or something.
[editline]5th November 2010[/editline]
[QUOTE=sam.clarke;25875211]Yes but it mainly only does your upper chest, to keep it balanced you want to add decline sets such as decline dumbell press and decline flies.[/QUOTE]
I`ve heard that decline is pretty much useless when comparing to incline and flat, is this true?
In Firerain exercise world I am still gymless until Christmas.
yesterday was:
Goblet Squats 3x20
Bent over Rows: 3x20
Floor Press: 3x12
Dumbbell Curls 4x15
Hammer Curls 4x10
~Evening~
2km Interval Training
Metabolic Circuit
Today is supposed to be rest but I never rest on rest days.
Gonna lean out for few weeks then use the rebound effect for bulking over christmas
[QUOTE=Firerain;25878848]In Firerain exercise world I am still gymless until Christmas.
yesterday was:
Goblet Squats 3x20
Bent over Rows: 3x20
Floor Press: 3x12
Dumbbell Curls 4x15
Hammer Curls 4x10
~Evening~
2km Interval Training
Metabolic Circuit
Today is supposed to be rest but I never rest on rest days.[/QUOTE]
rest days for me are just days when i`m not supposed to work out but end up doing so anyways
[editline]5th November 2010[/editline]
[QUOTE=JaegerMonster;25878868]Gonna lean out for few weeks then use the rebound effect for bulking over christmas[/QUOTE]
christmas is a great time to bulk lol. yeah I'm almost done my bulk but I'm going to lean out just a bit then try and do a clean bulk during christmas, but I don't see it being 100% clean, too much cake
It takes a lot for me to not end up going to the gym anyways on rest days.
How badly will christmas affect my "progress" (if there'll be any), since I WILL eat some karelian pastries and ham and mustard and rice porridge and other christmas foods?
I will continue with the excercises of course and I'll also make sure I'm getting all the nutrients the program requires me to get.
I need to make a new workout card for weight training. Can you guys help me with this? I want to know what to put in, what to take out, and how I can change my workout to reach my goals. (Reduce fat, increase general strength, and increase my maxes)
I'm thinking of something kinda like this:
Day 1:
Bench press, 4 sets of 6 reps
One armed rows, 4 sets of 10 reps per arm
Cleans, 3 sets of 6 reps
Bicep curls, 3 sets of 10.
Triceps extension, 3 sets of 10.
Day 2:
Squats, 2 sets of 5 reps, 2 sets of 3 reps
Oblique side-bends 3 sets of 10 per arm
Incline sit-ups, 3 sets of 12
Backups, 3 sets of 12
Seated calf raises, 3 sets of 10.
Day 3:
Bench press, 4 sets of 6 reps
One armed rows, 4 sets of 10 reps per arm
Dead lift, 3 sets of 5 reps
Lat pulldowns, 3 sets of 10 reps
Military press, 3 sets of 8 reps
Day 4:
Romanian dead lifts, 3 sets of 15 (I'm still learning these, so I'm doing them light. I'll go down to 3 sets of 6-8 or so after I have the form down.)
Squats, 3 sets of 5
Oblique side-bends 3 sets of 10 per arm
Incline sit-ups, 3 sets of 12
Backups, 3 sets of 12
Friday, we usually do something like a fitness test, or it's a half day or something (every other Friday is a half day at my school), or I'll just do day one.
I'm also staying after school to do my workouts and spend some time on the elliptical machine. (I've been doing 40 minutes and am trying to increase it to 45)
ohhhhhh dear that is a bad workout
Day 1:
Do nothing
Rinse and repeat
[QUOTE=GamerKiwi;25879441]I need to make a new workout card for weight training. Can you guys help me with this? I want to know what to put in, what to take out, and how I can change my workout to reach my goals. (Reduce fat, increase general strength, and increase my maxes)
I'm thinking of something kinda like this:
Day 1:
Bench press, 4 sets of 6 reps
One armed rows, 4 sets of 10 reps per arm
Cleans, 3 sets of 6 reps
Bicep curls, 3 sets of 10.
Triceps extension, 3 sets of 10.
Day 2:
Squats, 2 sets of 5 reps, 2 sets of 3 reps
Oblique side-bends 3 sets of 10 per arm
Incline sit-ups, 3 sets of 12
Backups, 3 sets of 12
Seated calf raises, 3 sets of 10.
Day 3:
Bench press, 4 sets of 6 reps
One armed rows, 4 sets of 10 reps per arm
Dead lift, 3 sets of 5 reps
Lat pulldowns, 3 sets of 10 reps
Military press, 3 sets of 8 reps
Day 4:
Romanian dead lifts, 3 sets of 15 (I'm still learning these, so I'm doing them light. I'll go down to 3 sets of 6-8 or so after I have the form down.)
Squats, 3 sets of 5
Oblique side-bends 3 sets of 10 per arm
Incline sit-ups, 3 sets of 12
Backups, 3 sets of 12
Friday, we usually do something like a fitness test, or it's a half day or something (every other Friday is a half day at my school), or I'll just do day one.
I'm also staying after school to do my workouts and spend some time on the elliptical machine. (I've been doing 40 minutes and am trying to increase it to 45)[/QUOTE]
Seems like you`re going for a split but you set it up kind of weird.
Try to do muscle groups that correspond to each other when you work them out, for example: bench uses chest and triceps and so do dips so do them on the same day, and do your chest and triceps stuff on this day too.
And since you`re doing a split, why do similar exercise two day in a row, like your deadlifts?
Oh and it also looks like you're doing a lot but really it's only big on paper. 3 sets of 12 of incline sit-ups? That takes like five minutes lol.
So a while ago I bought a Pull-up bar for my door to do pull/chin-ups (durr).
Today I did it for my first time and uhh...
3 reps is max I could do.
Dissapoint. Severely dissapoint.
Am I just that weak or what the fuck is wrong with me.
Just keep working at it. I used to not be able to do sit-ups at all, but now I can do about 20 in 2 minutes.
[editline]6th November 2010[/editline]
[QUOTE=GamerKiwi;25879441]I need to make a new workout card for weight training. Can you guys help me with this? I want to know what to put in, what to take out, and how I can change my workout to reach my goals. (Reduce fat, increase general strength, and increase my maxes)
I'm thinking of something kinda like this:
Day 1:
Dead lift, 3 sets of 5 reps
(rest)
Bench press, 4 sets of 6 reps
One armed rows, 4 sets of 10 reps per arm
Bicep curls, 3 sets of 10.
Triceps extension, 3 sets of 10.
Day 2:
Squats, 2 sets of 5 reps, 2 sets of 3 reps
Oblique side-bends 3 sets of 10 per arm
Incline sit-ups, 3 sets of 12
Backups, 3 sets of 12
Seated calf raises, 3 sets of 10.
Day 3:
Cleans, 3 sets of 6 reps
(rest)
Bench press, 4 sets of 6 reps
One armed rows, 4 sets of 10 reps per arm
Lat pulldowns, 3 sets of 10 reps
Military press, 3 sets of 8 reps
Day 4:
Romanian dead lifts, 3 sets of 15 (I'm still learning these, so I'm doing them light. I'll go down to 3 sets of 6-8 or so after I have the form down.)
(40 second rest)
Squats, 3 sets of 5
(30 seconds rest)
Oblique side-bends 3 sets of 10 per arm
(alternating)
Incline sit-ups, 3 sets of 12
Backups, 3 sets of 12
Friday, we usually do something like a fitness test, or it's a half day or something (every other Friday is a half day at my school), or I'll just do day one.
I'm also staying after school to do my workouts and spend some time on the elliptical machine. (I've been doing 40 minutes and am trying to increase it to 45)[/QUOTE]
I talked to my dad about this (He used to be really into power lifting and could bench 445 lbs), and made changes based on his input.
[QUOTE=VQ35HR;25882663]Seems like you`re going for a split but you set it up kind of weird.
Try to do muscle groups that correspond to each other when you work them out, for example: bench uses chest and triceps and so do dips so do them on the same day, and do your chest and triceps stuff on this day too.
And since you`re doing a split, why do similar exercise two day in a row, like your deadlifts?
Oh and it also looks like you're doing a lot but really it's only big on paper. 3 sets of 12 of incline sit-ups? That takes like five minutes lol.[/QUOTE]
What I'm trying to do is put together opposing motions together in a superset like with the bench press and the rows, or the curls and triceps extensions.
And with the dead lifts, the Romanian dead-lifts get your hamstrings mostly, don't they? I moved them farther apart though.
[QUOTE=NotMeh;25894200]So a while ago I bought a Pull-up bar for my door to do pull/chin-ups (durr).
Today I did it for my first time and uhh...
3 reps is max I could do.
Dissapoint. Severely dissapoint.
Am I just that weak or what the fuck is wrong with me.[/QUOTE]
It takes time to get good at them. I started doing them a while ago and could only do 3. Now I can do 20+
Just keep working at it!
[editline]6th November 2010[/editline]
[QUOTE=GamerKiwi;25895328]Just keep working at it. I used to not be able to do sit-ups at all, but now I can do about 20 in 2 minutes.
[editline]6th November 2010[/editline]
I talked to my dad about this (He used to be really into power lifting and could bench 445 lbs), and made changes based on his input.
What I'm trying to do is put together opposing motions together in a superset like with the bench press and the rows, or the curls and triceps extensions.
And with the dead lifts, the Romanian dead-lifts get your hamstrings mostly, don't they? I moved them farther apart though.[/QUOTE]
I heard supersets don`t do much for the building of muscle, just mostly endurance. And you don`t benefit from them strength/size wise (just read about this btw)
[QUOTE=VQ35HR;25895894]It takes time to get good at them. I started doing them a while ago and could only do 3. Now I can do 20+
Just keep working at it!
[editline]6th November 2010[/editline]
I heard supersets don`t do much for the building of muscle, just mostly endurance. And you don`t benefit from them strength/size wise (just read about this btw)[/QUOTE]
What you read is bull. Supersets are good for mass, and they can help you save time (which I need to for weight training class, since we only get about 35 minutes to actually exercise). Arnold Schwarzenegger was built on supersets too.
Plus I'm reading from 3 different sources on using supersets to gain lots of strength.
[QUOTE=GamerKiwi;25898951]What you read is bull. Supersets are good for mass, and they can help you save time (which I need to for weight training class, since we only get about 35 minutes to actually exercise). Arnold Schwarzenegger was built on supersets too.
Plus I'm reading from 3 different sources on using supersets to gain lots of strength.[/QUOTE]
Arnold Schwarzenegger also was built on genetics noone here will ever have, and a boatload of chemical assistance that no-one here has and years of ridiculously single minded training and dedication that no-one here has.
Following a routine done by a professional BB'er is always a bad idea. Not saying supersets are bad.
Yeah, I realize that. I'm just trying to say that supersets aren't bad.
They're perfect for me since I can do more workouts in a smaller period of time, which isn't an issue for after school, since I have from about 3 to 4 to get my exercises done (School gets out at 2:20, I spend 5 minutes getting dressed up and about 40 minutes on the elliptical machine, so I start at 3:05 or 3:10 or so) but in my weight training class, I only have 35-40 minutes to do my workout.
[QUOTE=GamerKiwi;25902012]Yeah, I realize that. I'm just trying to say that supersets aren't bad.
They're perfect for me since I can do more workouts in a smaller period of time, which isn't an issue for after school, since I have from about 3 to 4 to get my exercises done (School gets out at 2:20, I spend 5 minutes getting dressed up and about 40 minutes on the elliptical machine, so I start at 3:05 or 3:10 or so) but in my weight training class, I only have 35-40 minutes to do my workout.[/QUOTE]
But giving your muscles too little rest is never good
[QUOTE=Firerain;25877769]because potassium has a negative effect on muscle power you massive scrub
or does it help with cramping
or does it help with endurance
eat all the bananas
only joking eat oatmeal instead
trust nothing!!!!!![/QUOTE]
ok
[QUOTE=NotMeh;25894200]So a while ago I bought a Pull-up bar for my door to do pull/chin-ups (durr).
Today I did it for my first time and uhh...
3 reps is max I could do.
Dissapoint. Severely dissapoint.
Am I just that weak or what the fuck is wrong with me.[/QUOTE]
Disregard this.
The 3 sets of 3 reps I did raped my muscles so hard that my entire back, triceps and biceps are sore as shit today.
Lifting weights is the best way to lose fat ever. I've been trying to lose weight for a year, and have lost around 6-7 kgs, then I started working out, didn't lose any weight but I can see I'm losing fat, and I don't even eat all that healthy anymore.
[QUOTE=VQ35HR;25910266]But giving your muscles too little rest is never good[/QUOTE]
That's why I'm doing opposing motions.
Bench gets my triceps and pecs, and rows get my lats and my biceps.
[editline]7th November 2010[/editline]
[QUOTE=sp00ks;25913950]Lifting weights is the best way to lose fat ever. I've been trying to lose weight for a year, and have lost around 6-7 kgs, then I started working out, didn't lose any weight but I can see I'm losing fat, and I don't even eat all that healthy anymore.[/QUOTE]
Same here, but my weight has just plain been fluctuating like mad. Some days I'll gain weight, then the next I have lost a pound. But my pants have been getting definitely looser. I think it has to do with water weight as well.
Already need to get a new belt.
Have you been doing cardio too? If not, then just spend a good while on an elliptical or exercise bike. Cardio is important.
Do Pull-ups work your abs?
Because I just had my ab workout and mid-exercise I realized that my abs were already sore and immediately stopped.
if that counts as overtraining then fuck me
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