Right now I am saving money for a smith machine. So I only work out the following:
Lat Pulldown 50x8; 50x8; 50x4
Bicep 50x8; 50x8; 50x 4
Wrist Curl 50x12; 50x12; 50x 8
Reverse Wrist Curl 15x12; 15x12; 15x6
Bentover Barbell Row
Reverse Wrist Curl
I can't seem to fill that last set to 8 reps on my arms so I can increase weight. I've been eating a lot, so I think my diet is ok. What can I do? I don't need to take a break since before this I took like a 3 week break.
How long have you been using that routine? Maybe you need to switch up the exercises. Your body might just be so used to what its doing that it's not improving.
1. Buy a powerrack instead of a smith machine - a bazillion more uses and better for you.
2. Drop the wrist curls.
3. Start training your other body parts; legs, chest, shoulders, etc.
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why do you want to buy a smith machine?
I wanted to get a smith machine because I want to do lifts without a spotter. I have been wondering about the power rack. What are the differences between a smith machine and power rack?
Also for the WBB1, I don't have any dumbells, just barbells. Is there any exercise I can replace to barbell ones?
Power rack has safety pins. If you can't get the weight up, or it drops down, the pins catch it. You don't get squashed. Power rack with safety pins is just as safe if not safer than a smith machine.
ok how's this one:
I wanted to get this one before, this is a smith machine right?:
Is it worth the extra money for the second one?
I work there and get a discount so I'd like to get from them.
You have stagnated on your current routine.
You will need to change some variables to start to progress again.
One question though. How did you come to the no. of reps you currently do?
Were they just arbitrarily chosen?
How do you know you would not progress far faster never going above 5 reps. There are certainly people like this. Just as there are other who thrive only in the higher reps. Something for you to think about.
Here is one other tip. Change your method of progression. Far too many people keep the weight constant and then try to increase the reps. Something which given that the amount of weight you lift is the thing that the body adapts to first, does not make a lot of sense.
Instead try this program, even with your body stagnated as it is at present, I bet it will give you the results you say you want. I will use your bicep curl as an example:
Choose a weight you can get 3 sets of 8 with, reaching failure on the last rep of the last set. I will take a guess at the weight for the purposes of illustration.
Workout 1 (W1)
45 X 8 X 3
47.5 X 7 X 3
50 X 6 X 3
Now begin new cycle starting weight from W2 eg.
47.5 X 8 X 3
50 X 7 X 3
52.5 X 6 X 3
And repeat cycle. Now with your goal attained.
50 X 8 X 3
And so on...
Notice how you are always mixing up the weight and reps. This will go a long way to ensuring you do not stagnate. Even so, it is likely your body may adapt to this in time. Then you may look to moving the reps up or down. Eg:
3 X 6 reps
3 X 5 reps
3 X 4 reps
Or even lessening the rest you take between each set.
Last edited by skindog; 04-16-2004 at 10:20 PM.
somewhat what I eat...
If you dont try to do more each workout session you probably wont progress much...ALWAYS try and do more either in reps or in weight than you did before..
Last edited by CraigVA286; 04-16-2004 at 08:51 PM.
Erm, maybe my body is just totally crazy - but I actually see more improvements working the opposite direction...start high and heavy and go until a very light weight feels heavy...I've made the most gains doing that.Originally Posted by CraigVA286
Sign up to a gym.
Before you go to train everyday, think about the less fortunate and what they would give to just have the opportunity to be training like a madman.
"The squat rack is my church, the dead lift platform my temple."
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get a power rack fo sho'. joining a gym is obviously ideal, but if cash is strapped, a power rack is SO useful. pullups, bench, squat obviously, etc...
The routine is the problem. You need to work more, and aswell work ALL body parts. Check out WBB#1.
Yep, so pretty much what JasonL said.
"I added some db curls with the pink weights for a bit of a burn." - Rookiebldr
"im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas
"had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth
"most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx
"We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr
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