Ok to those who workout I have a question. I saw this one guy at the guy, big guy, doing his workout very different from mine. Here is my routine, first I start with lighter weights with more reps and after a set I increase the weight and do less reps. This guy I saw did the heaviest weights first with less rep and then started to go down in weight but more in rep. Now my goal is to get bigger and get stronger, obviously, so my question is which do you think will be better for my goal? Thanks. Oh and by the way I started the 6 meals a day thing, of course I don't always get to eat 6 meals, but I gained 5 lbs. Also, I didn't get on creatine. WooHoo!
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6MT Coupe -\'The rice is mightier than the corn, beotches!\'
Well your muscles begin to fatigue as you work out so I would imagine it would be better to start with the heavy weights and then step down from there. A good rule of thumb is more weight less reps= more muscle mass while less weight and more reps for toning and more of a streamlined figure.
What types of excersizes are you doing. Compound excersizes such as squats, bench press, etc will be better for bulking up as they work more muscle groups at the same time. Isolated excersizes such as curls, situps, etc are good for toning specific areas as they only work a limited muscle group.
Also, I've heard that you need to change your routine up every 3 to 4 weeks as your muscles develop a learning curve and your results will plateau. Stimulating the same muscle groups in different ways will further develop the entire package.
Oh ya, load on protein within an hour of finishing your workout as your body is like a sponge soaking up nutrients it needs to rebuild cells.
i always thought it was best to leave the hardest part for the end, simply because it will cause the muscles to work hardest when they're already tired.
although when i do abs, i usually start off w/ higher numbers, and end up w/ lower numbers. mainly cuz i dont feel the burn in the beginning, so i have to work harder in the beginning in order to feel the effects throughout the reps.
I am no expert, but I do work out quite often. I have found that you need to get yourself warmed up properly first. It is like that with all sports. You will never see a sprinter, cyclist etc go out and work @ 80-100% from the start. Proper warm up also decreases injuries.
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First of all stretch your muscles first...I start out with max weight low reps and work my way down, this is due to the fact that I couldn't do my max set at the end beacuse my muscles would be worn out. Who am I kidding, that is what the personal trainer told me at the gym. But that's how I do it and I feel better when I finish.
Should always warm up first, get your internal temperature up...I usually hit the bike for 5 minutes+ before doing any lifting. I've always read that you should do the most weight (without breaking good form) for the targeted number of reps you intend to do, meaning do as much as you can! For me, that means, if I'm not struggling with the last rep, its probably not enough weight.
Should always warm up first, get your internal temperature up...I usually hit the bike for 5 minutes+ before doing any lifting. I've always read that you should do the most weight (without breaking good form) for the targeted number of reps you intend to do, meaning do as much as you can!
get warmed up, and do 10 sets of 2 and need help getting the second rep. high reps for a burnout are totally useless for core strength.
make squats, deadlifts, and cleans part of your regular schedule. when i was training for heavy athletics, i did legs every other day. the more you can squat, the more you can bench. the legs are also the biggest muscle group in the body, and the more you work them, the more your body sends out the signal to grow more muscle. this causes an increase overall.
i'll have to post a pick from a scottish game where i'm tossing a 22' long and 145 lb log (caber toss).
get warmed up, and do 10 sets of 2 and need help getting the second rep. high reps for a burnout are totally useless for core strength.
make squats, deadlifts, and cleans part of your regular schedule. when i was training for heavy athletics, i did legs every other day. the more you can squat, the more you can bench. the legs are also the biggest muscle group in the body, and the more you work them, the more your body sends out the signal to grow more muscle. this causes an increase overall.
i'll have to post a pick from a scottish game where i'm tossing a 22' long and 145 lb log (caber toss).
Doing squats sucks, but it is probably the best weight lifting exercise you can do in terms of benefits to the body.
Thanks for the advice. I didn't know that switching up your workout helps. Hmmm, maybe I'll try that. Also, I don't think I'll be doing squats because I don't want to get any shorter than I am. :P
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6MT Coupe -\'The rice is mightier than the corn, beotches!\'
I wouldn't max in the first sets. Even if you are warming up, I don't think it's a good idea.
If you want mass it's about caloric intake, caloric expenditure, and heavy lifts. Big is good sometimes, but a lot of big guys can't process oxygen too well and gas out early.
I used to kill my friend in total weight, but the bastard never tired out.
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Now I'm just laid bad - G35Princess
R.I.P. MBC
All the weight training coaches I've ever had recommended 2-3 weeks of moderate lifting prior to maxing out.
Something that really helped my leg press was doing calf extensions, and single leg presses where I was pushing the foot plates down and out. Prior to doing them I was pushing it at 450LB @ 20 reps x 5, afterwards I was easily doing 550LB @ 20 reps x 10 after doing 400LB @ 10 reps x 5 on squats.
Thanks for the advice. I didn't know that switching up your workout helps. Hmmm, maybe I'll try that. Also, I don't think I'll be doing squats because I don't want to get any shorter than I am. :P
when you get done with a set of 405 and put it back on the rack, you can feel yourself spring back up an inch.
If you're trying to gain mass, the thing to remember is to keep your calories up and focus on compound movements in the gym. By keeping your calories up, I mean focus on eating carbs and protein. A good rule of thumb is 60% carbs, 30% protein, 10% fat. You've got the meal quantity correct. I normally eat between 6-8 per day. My diet is 3800 calories per day and I weigh about 190, with medium metabolism just to give you an idea. For your workout, do 5 mins on the treadmill of light cardio to warm up. When you start lifting, do a set of 12 just as a warmup. Then do 4 sets of 6-8 for your working sets. Using 6-8 reps is optimal for building mass. Anything less will focus on strength. Anything more will focus on definition. You should use exercises such as bench, bent over rows, dead lifts, squats, and leg presses. Compound movements are key. I normally do about 16 to 20 sets for compound muscle groups (chest, back, and legs) per workout, and 12-16 for isolation groups (triceps, biceps, etc.). For mass building, I'd use four workouts per week. My current splits are Mon -- chest and tri's, Tues -- back and bi's, Wed -- off, abs; Thurs -- legs and abs; Fri -- shouldrs and traps. Sat and Sun are off days.
Just remember to keep the calorie intake up and get enough rest. I currently eat ~ 450 grams of carbs and around 180 grams of protein a day. Getting all the calories in is a challenge when you cut out fat. I couldn't do it if I didn't drink at least a couple shakes a day. Sleep is key; should get at least 6 - 8 hours of rest per night.
Sorry, this got a little long. This is kinda the road map I used to get where I'm at. It's always been hard for me to gain weight, but following this I essentially went from around 170 to 190 and I'm able to maintain my weight now. Just don't be upset if you gain a little fat with your muscle gains. You're supposed to. If you don't, then you're not eating enough and you're not going to gain muscle as quickly as you'd like.
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