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Starting, from nowhere really, in my early 40s though is tough and progress is slow.
@ThorpyFX What were your numbers for your 1000lb lifts? That’s pretty impressive.
160kg Bench press
200Kg Deadlift
170Kg Squat.
as an aside my seated leg press is 450Kg which I'm over the moon with tbh, considering where i was back 12 months ago
I want to hit the following within 12months:
170kg Bench press
250Kg Deadlift
220Kg Squat.
550kg leg press.
Blaendulais said: by the end of the year i think..... got to lose some more timber first.
I do more cardio stuff so am clueless re weights and keep reading conflicting stuff. If you are looking to add some muscle mass without going crazy is it generally better to do fewer reps of heavy weights (eg to the point where you just can’t do another after 5 or so) or be able to do 10-15 where the last couple are a struggle?
any tips? Cheers!
The perceived wisdom is low reps and high weight will cause maximum strength gains.... but this doesn’t work for everyone. For me maximal gains come from pyramid training. I.e. start heavy and go to failure, drop a weight and go to failure.... rinse and repeat till the bars empty. For this training you need a partner, smiths machine or use a machine......
do this on unrelated muscle groups in one session. Eg legs and back, chest and abs, arms and shoulders.. do more than one type of exercise per muscle group. And make sure the exercises do different parts of the body part being trained.
Anyway, I’m not an expert but this lot worked for me......
PS am just using machines - I understand free weights are a bit better (utilise more natural ranges of movement and engage the smaller stabilising muscles too - maybe that makes a difference to pain..)
Im no expert but do go to the gym 4-5 times a week. Heres my regime that keeps me in shape and injury free !
Day1 : Chest and triceps
Day2: Cardio
Day3: Back and Biceps
Day4: Cardio
Day5: Shoulders and core
3 Sets of 10/12 reps , medium to heavy weights (depending on mood)
Most important thing is to keep at it. Should see some results in about 4-6 weeks.MOst people tend to give up after about 2 weeks because they have transformed in Arnie.
"You don't know what you've got till the whole thing's gone. The days are dark and the road is long."
Body builder types though...PLEASE try to do a well rounded workout. There used to be a couple of guys I'd see going to the gym that obviously didn't worry about legs or anything just huge upper arms/shoulders. Then into their skinny jeans and muscle shirts. Just looked weird! (not that I'm Brad Pitt or anything!).
I’ve been training for about 9 years now. Initially with a set of dumbells at home for about 7 years, then I joined the local gym about bout two years ago.
I do five sessions a week.
Top half heavy on a Tuesday
Bottom half heavy on a Wednesday.
Core Thursday.
Top half hypertrophy on a Saturday.
Bottom half hypertrophy on a Sunday.
Both the top half sessions use the same exercises but I vary the weights and number of sets and reps. Same with bottom half sessions.
Heavy days are 5-7 reps. 3-5 sets.
Hypertrophy days are 10-20 reps and 5-7 sets.
Top half days:
Strict overhand pullups
Flat bench press with dumbells
Lat pull down
Flys with dumbells
Arm curls on cable machine with bar, superset with pressups
Shoulder press with dumbells
Bottom half days:
Deadlifts
Leg press
Single leg calf raises
Goblet squats with close stance, heels on a plate
Famers walk
Lunges
Core day:
Plank rotisserie
Toes to bar
Reverse crunches
Flutter kicks
I do the exercises continuous and take a 2 mins rest between sets heavy days. 1 min rest in hypertrophy days.
Warm up is normally 10 mins on the cross trainer.
Warm down is 3-5 x 500m rows.
I can't help about the shape I'm in, I can't sing I ain't pretty and my legs are thin
But don't ask me what I think of you, I might not give the answer that you want me to
For maximal performance i.e. powerlifting/weightlifting? Then you want long rest times to recover. It's not simply about the lactic acid but also the neurological stress.
However to address your point - timing your rest ensures consistency and one less variable to consider when trying to improve. Which is fairly scientific in its method I would say!