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Getbig Main Boards => Gossip & Opinions => Topic started by: dan18 on February 07, 2019, 06:22:26 AM
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I still love going heavy 6-8 reps but lets be honest its hard to keep tight after a certain age I keep a good diet so it helps im 220
so ive been going heavy one week then high reps the next week and it seems to work well feel tighter and pumped all the time...
I Will use chest as a reference
heavy week
incline DB
1' 70S WARM UP 15 REPS
2' 75S 10 REPS
3'85S 8 REPS
4;95S 8 REPS
5 100 6 REPS
FLAT DB REPETE INCLINE WEIGHT THEN FLYS
LIGHT WEEK INCLINE
1]60S 15 REPS
2]65S 12 REPS
3]70S 10 REPS
5]80S 10 REPS
INCLINE FLYS 4 SETS
FLAT REPETE INCLINE WEIGHT
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Cut back the number of sets. That way you can continue to go heavy each week. Also, if working out 4 days a week, consider 3. Train smarter not harder. Doing more sets than actually needed does nothing, especially if you are natural, or in your 40's or older.
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Cut back the number of sets. That way you can continue to go heavy each week. Also, if working out 4 days a week, consider 3.
Doing less work wont make him carry more muscle never has worked
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Cut back the number of sets. That way you can continue to go heavy each week. Also, if working out 4 days a week, consider 3. Train smarter not harder. Doing more sets than actually needed does nothing, especially if you are natural, or in your 40's or older.
4 work sets are not a lot plus the only thing that gets worked twice a week is abs bis tris
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Progressive is the way to go compound lifts:
15/12/10/8/6/12
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Progressive is the way to go compound lifts:
15/12/10/8/6/12
ive done it all after years of training just trying this and so far its good feel pumped all the time and tighter even at 220
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haahaahah 173 views if its not a thread about a homeless man penis and a burger you get very little replies goes to show who trains and who likes the cock
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Doing less work wont make him carry more muscle never has worked
How old are you ? and how long have you been working out ?
WoooSHHHHHHHHHHHHHHH
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Doing less work wont make him carry more muscle never has worked
I can hosnestly say I was my biggest naturally when I was doing just 5 sets per body part once a week.
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haahaahah 173 views if its not a thread about a homeless man penis and a burger you get very little replies goes to show who trains and who likes the cock
Hahaha So true
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I can hosnestly say I was my biggest naturally when I was doing just 5 sets per body part once a week.
correct for chest yes 1 good warm up 5 work sets
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an actual thread about bodybuilding. ;D ;D ;D ;D ;D.......... i like the progressive idea sets of 15-12-8-8-8-12. or 12-8-5-5-5-5 for strength
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an actual thread about bodybuilding. ;D ;D ;D ;D ;D.......... i like the progressive idea sets of 15-12-8-8-8-12. or 12-8-5-5-5-5 for strength
who would think it a BB board talking about lifting ;D
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Still 10 years off 45 but pretty beaten up physically in the knees shoulders and hands/wrists/thumbs (mainly from work not training) and have found 3 sets for 5 but with only a minutes rest between sets is a good balance between still lifting relatively heavy (for me not in general) but reduces the weight enough to give the joints a bit of a break. Bulk of my training is 3 x 5 per excercise with the same weight rarely training to failure training to failure every session burns me out in just a few weeks these days
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I still love going heavy 6-8 reps but lets be honest its hard to keep tight after a certain age I keep a good diet so it helps im 220
so ive been going heavy one week then high reps the next week and it seems to work well feel tighter and pumped all the time...
I Will use chest as a reference
heavy week
incline DB
1' 70S WARM UP 15 REPS
2' 75S 10 REPS
3'85S 8 REPS
4;95S 8 REPS
5 100 6 REPS
FLAT DB REPETE INCLINE WEIGHT THEN FLYS
LIGHT WEEK INCLINE
1]60S 15 REPS
2]65S 12 REPS
3]70S 10 REPS
5]80S 10 REPS
INCLINE FLYS 4 SETS
FLAT REPETE INCLINE WEIGHT
Cut the workout in half and you won't see any change in physique. Double the workload and you still won't.
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Top set of 45kg dumbbells not exactly heavy for 220 bw. But not terrible I suppose.
I prefer to do warm up and then work down in weight rather than up. So you lift most possible reps with heaviest weight.
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Cut the workout in half and you won't see any change in physique. Double the workload and you still won't.
Im aware of that its the perfect amount ive done BB shows in the 90s AAU ive been training along time I always find that changing up the routine is needed
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Im aware of that its the perfect amount ive done BB shows in the 90s AAU ive been training along time I always find that changing up the routine is needed
For gains or maintenance?
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Top set of 45kg dumbbells not exactly heavy for 220 bw. But not terrible I suppose.
I prefer to do warm up and then work down in weight rather than up. So you lift most possible reps with heaviest weight.
100s is more than needed its all in the work up and yes ive often done a good warm up then started at 100s and worked down nothing new just warm up good
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For gains or maintenance?
gains the work out I posted is just one of many I use after so many years ive got some good mix ups.. that was just one example
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gains the work out I posted is just one of many I use after so many years ive got some good mix ups.. that was just one example
It is not possible to make gains for over a decade. Changing things up is good for the mind to keep you interested but it does nothing to make gains keep coming.
Read articles from this website: http://nattyornot.com/
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It is not possible to make gains for over a decade. Changing things up is good for the mind to keep you interested but it does nothing to make gains keep coming.
Read articles from this website: http://nattyornot.com/
shape yes not size if that were the case anyone training for over 15 years would be 2x the size of any pro...that's like saying you have to go heavy all the time and increase the weight every week to grow not true
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https://www.instagram.com/p/BsKAFM4ATu-/?utm_source=ig_share_sheet&igshid=1kyh1n77xg1uz
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shape yes not size if that were the case anyone training for over 15 years would be 2x the size of any pro...that's like saying you have to go heavy all the time and increase the weight every week to grow not true
Yeah, I laugh when lifters say they have made consistent gains for 20 years. When I started lifting I doubled my bench press in a month. If I made consistent gains since then I'd be benching planet Jupiter. ::)
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very confusing thread.
what's the goal here? people train for different reasons and goals
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Reason why sucks, but I didn't train for a good bit and got really out of shape around 37. When I finally got back into it, I checked my ego at the door and did really high reps for the first time in my life. A big part of the reason I progressed so quick was muscle memory, but it showed me how stupid it was to risk injury and mess up my joints for so many years when I was young. You can grow doing sets of no lower than 10-12. Just change around the exercises, pick up the tempo, and use shock techniques (for instance train legs 2 days in a row twice in a week every couple of months)
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very confusing thread.
what's the goal here? people train for different reasons and goals
Doesn't matter which you are training for as gains don't continue for strength, size or endurance. No one keeps getting better continuously. People train and then stop training and lose the gains. When they start training again and gain back the strength/muscle lost they say they are gaining. Bodybuilders and lifters are truly delusional.
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Haven't trained seriously in years!
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Train smarter not harder.
I disagree. What constitutes 'training smarter' is always up for debate, but there's never any doubt whether you trained harder.
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I disagree. What constitutes 'training smarter' is always up for debate, but there's never any doubt whether you trained harder.
good form
reasonable weight
eat the best you can
be consistent with training its not magic and yea genetics plays a big part you can take the same two guys weight size put them on the same feeding schedule and training plan after 3 month both look completely different
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I still love going heavy 6-8 reps but lets be honest its hard to keep tight after a certain age I keep a good diet so it helps im 220
so ive been going heavy one week then high reps the next week and it seems to work well feel tighter and pumped all the time...
I Will use chest as a reference
heavy week
incline DB
1' 70S WARM UP 15 REPS
2' 75S 10 REPS
3'85S 8 REPS
4;95S 8 REPS
5 100 6 REPS
FLAT DB REPETE INCLINE WEIGHT THEN FLYS
LIGHT WEEK INCLINE
1]60S 15 REPS
2]65S 12 REPS
3]70S 10 REPS
5]80S 10 REPS
INCLINE FLYS 4 SETS
FLAT REPETE INCLINE WEIGHT
6-8 is heavy? Should be doubles or triples for heavy week
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Learn to type.
Learn to spell.
Learn to release the cap lock.
Learn what the various punctuation marks are for.
Get back to us in a few years.
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Top set of 45kg dumbbells not exactly heavy for 220 bw. But not terrible I suppose.
I prefer to do warm up and then work down in weight rather than up. So you lift most possible reps with heaviest weight.
because most gyms have dumbbells going above 45 kg's . . . ::)
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Learn to type.
Learn to spell.
Learn to release the cap lock.
Learn what the various punctuation marks are for.
Get back to us in a few years.
There is always one dick on the board who cannot contribute to a conversation
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There is always one dick on the board who cannot contribute to a conversation
True, but we accept you as you are.
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True, but we accept you as you are.
He swings....it's going, going, .....gone!
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True, but we accept you as you are.
;D I'm just F-ing with you D18. I don't talk sass to anyone.
Train heavy as long as you can, because the day will surely come when your strength & power will subside and it will not return.
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I disagree. What constitutes 'training smarter' is always up for debate, but there's never any doubt whether you trained harder.
Once you hit your peak after 1-2 years of training as an adult training harder will do nothing but cause injuries and burnout.
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Once you hit your peak after 1-2 years of training as an adult training harder will do nothing but cause injuries and burnout.
Idk if I buy that. Capacity for work increases so if you can stretch it without breaking it (admittedly, that involves training smart) you're going to improve in some way. Besides, hardly anyone is solely a bodybuilder, concerned only with hypertrophy so they're going to tailor their program to their goals. Gains could come in improved speed & power, anaerobic and aerobic endurance, functional movements which aren't traditional lifts (I want to get rings and train to hold an Iron Cross, for example). I just can't believe that 2 years of training leaves no room for advancement, but even if it does you haven't trained for everything so there are plenty of worlds left to conquer.
I'm not advocating training like a brain dead gorilla, and I'm not making any claims about being Mr Hardcore and giving 100% every workout. I just don't like knowing I left too much in the tank.
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Idk if I buy that. Capacity for work increases so if you can stretch it without breaking it (admittedly, that involves training smart) you're going to improve in some way. Besides, hardly anyone is solely a bodybuilder, concerned only with hypertrophy so they're going to tailor their program to their goals. Gains could come in improved speed & power, anaerobic and aerobic endurance, functional movements which aren't traditional lifts (I want to get rings and train to hold an Iron Cross, for example). I just can't believe that 2 years of training leaves no room for advancement, but even if it does you haven't trained for everything so there are plenty of worlds left to conquer.
I'm not advocating training like a brain dead gorilla, and I'm not making any claims about being Mr Hardcore and giving 100% every workout. I just don't like knowing I left too much in the tank.
1) what does train smart mean?
2) almost everyone trains completely for hypertrophy with competitive athletes being the exception.
3) Please give an example of someone who has increased muscle size, speed or power continuously for decades.
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Once you hit your peak after 1-2 years of training as an adult training harder will do nothing but cause injuries and burnout.
I have to disagree on that bro. I mean, I'd go along with that if you're talking about a regular gym-goer, but not for someone doing powerlifting or bbing type training. I think there's a good 5-10 year window easily (depending on starting age) where one can still make good to great gains each year. Adding gear can extend the amount of time.
I do agree with you on the injuries and burnout though. If you make it to 25 without any major or nagging injuries that stay with you for life doing lifts of less than 6, you need to thank God for your good fortune and switch up how you train.
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1) what does train smart mean?
2) almost everyone trains completely for hypertrophy with competitive athletes being the exception.
3) Please give an example of someone who has increased muscle size, speed or power continuously for decades.
"Train smart" is hard to define. That's why I was saying originally that you can hope you're training smart but you know absolutely if you're training hard or not.
Most people want to look good, feel good, and perform well. I don't agree that almost everyone is interested exclusively in hypertrophy.
Clearly no one improves forever in a single aspect, like hypertrophy. I'm not saying that. I'm saying train hard anyway. Not so hard you get injured, but train like you mean it. If you don't mean it then why are you training at all?
I just can't be signing on with a nihilistic training philosophy which says there's no point anyway so you might as well just train half assed. It's just like anything. If you're passionately engaged in what you're doing then your effort will pay dividends later on. If I'm wrong about that then what have I lost? The extra 5% effort I didn't have to expend? I'm fine with that.
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"Train smart" is hard to define. That's why I was saying originally that you can hope you're training smart but you know absolutely if you're training hard or not.
Most people want to look good, feel good, and perform well. I don't agree that almost everyone is interested exclusively in hypertrophy.
Clearly no one improves forever in a single aspect, like hypertrophy. I'm not saying that. I'm saying train hard anyway. Not so hard you get injured, but train like you mean it. If you don't mean it then why are you training at all?
I just can't be signing on with a nihilistic training philosophy which says there's no point anyway so you might as well just train half assed. It's just like anything. If you're passionately engaged in what you're doing then your effort will pay dividends later on. If I'm wrong about that then what have I lost? The extra 5% effort I didn't have to expend? I'm fine with that.
You don't have to train hard to mean it. You can train pretty easy and maintain a good body. A good example for lifetime training would be using the Charles Atlas principles with weight training. Train don't strain and do something everyday. Get a great pump in your muscles daily and eat right.
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;D I'm just F-ing with you D18. I don't talk sass to anyone.
Train heavy as long as you can, because the day will surely come when your strength & power will subside and it will not return.
So was I never take shit to heart its all in fun if you do you wont last around here
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LOL, wtf, it's getbig.
I'd suggest that you consider some pre-exhaust super sets on your lighter wt pump days.
Try doing cable crosses with DB presses in back to back-superset fashion.
Thanks pal I do all of that im 52 been training for years I like also flys in between pressing movements