Hi..I'm new here...although I have met a number of you at one time or another. I am migrating here from another forum and wanted some fresh ideas or advice from members here. Currently, I'm 148lbs, and I've been training for about 9 months seriously. My bf% is around 12-14% and I'm looking to put some serious mass on. I won't talk diet here...I'll save that for the appropriate forum. I was more interested in my routine. This is what I've been doing for the past 6 weeks, 3 times a week (sun, tues, thurs):
Squats 1X 20
Deadlifts 2 X 8-10
Incline Bench 2 X 8-10
Shoulder Press 2 X 8-10
Pull-ups 25 reps
Shrugs 2 X 8-10
Frech Press 1 to failure
Calves once a week
Preacher Curls once a week to failure
Dips 25 reps
My goal is to reach 165lbs by the June. I'm not really worried about bodyfat as much as other people are because my metabolism is insane. Supps?? Multivitamin and protein shakes every morning and an extra one on post workout.
I was thinking about changing my routine to give me something fresh. Are my excercises selection okay?
As well, I've been reading a lot about training to failure on some posts here. Can someone give me an idea of that? Do you mean every single set should go to failure? I have tonnes of other questions but I'll let you guys feast on these for now. Thanks everyone!! And HULK..if you read this, shoot me an email...I have some questions.
even though full body workouts have there place it is not the best way to go while trying to gain size....... break up your body in a three day split...... the first day should be the most important one.... ie: the body part you want to focus on....... don't worry to much about what muscles to put together but just think about what exercise works what muscle.... in other words try and stay away from putting triceps after the day you work chest and shoulders....... there is an inverse relationship between the # of reps and the # OF sets you do..... the more reps you do the less your sets your body can handle...... the lower the reps the more sets one can handle..... a rough guide to go by is to try keeping your sets under 12...... again this is a rough guide but I find with most people they tend to lean towards overtraining so if kept under 12 you will be fine........ also working to failure is when you are no longer able to lift the weight anymore and may need some assistance with the weight......
remember, an exercise is only as good as the time it takes for a muscle to adapt to it...
there is an inverserelationship between the # of reps and the # OF sets you do..... the more reps you do the less your sets your body can handle...... the lower the reps the more sets one can handle....
Are there any studies that proove this theory?
Papaya,one does not need a study to realize that there is a inverse relationship that exists between time and intensity.
As time or lenght of a activity increases your levels of intensity will drop.
Stated otherwise you simply cannot train at a high level of intensity for a long period of time.
Example:You lift 90 pounds 6 xs to failure resting 60 secs,as time or volume increase your intensity will decrease,do you think that you could keep lifting the same weight to failure(concentric) as your volume of sets increased?
Maybe for another 1 or maybe 2 sets depending on your work ethic and other variables.But after you would start lifting lighter and lighter as you kept going.
I am defining intensity as resistance that is lifted closest to ones 1RM.
Maki Fit Blog
At Large: Optimize Your Body | Dynamic Conditioning |
My articles on Wannabebig
"Soli Deo Gloria"
"Test all things; hold fast what is good.": 1 Thessalonians 5:21
"I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
"Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
The Art of Judo