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Old 10-04-2011, 05:08 PM   #61
Rakim
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Default Re: Question about lifting

Here's another one you posted, virus. I'm not trying to drop you in the shit here, mate, just trying to see where my confusion originated.

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Old 10-04-2011, 05:20 PM   #62
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Default Re: Question about lifting

Quote:
1-15 total reps for strength
16-25 total reps for strength/hypertropy
26-35 total reps for hypertrophy
35 total reps onwards for endurance
Per lift....

Basic example workout -

BB press - 3x5 (Strength)
Chin-ups - 4x10 (Hypertrophy)
Dips - 4x10 (Hypertrophy)
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Old 10-04-2011, 05:33 PM   #63
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Default Re: Question about lifting

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Originally Posted by Rakim View Post
Sorry, yeah. Any chance of a bit of an upper body routine, Smalls? I mean, I can't do squats or deadlifts so I've been concentrating on militaries, bench, pullups, and dumbell rows. I get there about three times a week, any chance of a routine encompassing one major pull, one major push, and 1 or 2 accessory exercises per session for strength and size?

The news about the 30 rep rule being bollocks has revolutionised my training already.
get massive and bench big!

Day 1
Bench press as we said
DB shoulder press 5x6-8
Barbell or dumbell rows 4x10
Tricep pushdowns 4x10
Bicep curls 4x10
Back extensions 4x10

Day 2
Overhead press as the bench
DB flat bench 5x6-8
Chinups or pullups or lat pulldown 4x10
Tricep pushdowns 4x10
Bicep curls 4x10
Leg raises 4x10

and repeat. more posterior chain work as you can.
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Old 10-04-2011, 05:35 PM   #64
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Default Re: Question about lifting

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Originally Posted by viru§™ View Post
Per lift....

Basic example workout -

BB press - 3x5 (Strength)
Chin-ups - 4x10 (Hypertrophy)
Dips - 4x10 (Hypertrophy)
not strictly
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Old 10-04-2011, 05:36 PM   #65
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Originally Posted by MrSmall View Post
not strictly
Not saying it's a definate rule for everyone, just a basic guide to reps and sets that people have found productive.
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Old 10-04-2011, 05:40 PM   #66
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Default Re: Question about lifting

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Originally Posted by viru§™ View Post
Not saying it's a definate rule for everyone, just a basic guide to reps and sets that people have found productive.
Its easy for people to misunderstand things like that, reading like that its like saying 4x10 chins won't get you stronger, only bigger.
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Old 10-04-2011, 05:44 PM   #67
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Default Re: Question about lifting

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Originally Posted by MrSmall View Post
Its easy for people to misunderstand things like that, reading like that its like saying 4x10 chins won't get you stronger, only bigger.


I wouldn't base everyone's level of understanding around my ****-up. I'm retarded.
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Old 10-04-2011, 05:45 PM   #68
Rakim
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Default Re: Question about lifting

Quote:
Originally Posted by MrSmall View Post
get massive and bench big!

Day 1
Bench press as we said
DB shoulder press 5x6-8
Barbell or dumbell rows 4x10
Tricep pushdowns 4x10
Bicep curls 4x10
Back extensions 4x10

Day 2
Overhead press as the bench
DB flat bench 5x6-8
Chinups or pullups or lat pulldown 4x10
Tricep pushdowns 4x10
Bicep curls 4x10
Leg raises 4x10

and repeat. more posterior chain work as you can.

Exactly what I was after, thanks very much mate. I'll give it a go, even if I do think curls are for faggots.
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Old 10-04-2011, 05:58 PM   #69
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Default Re: Question about lifting

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Exactly what I was after, thanks very much mate. I'll give it a go, even if I do think curls are for faggots.
They DO actually help your pressing mate, stronger limbs allround. And lets face it you must as well go for the lightbulb look, and if you are only doing upper body, you can't be all holier than thou with some stuff!
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Old 10-04-2011, 06:01 PM   #70
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Originally Posted by MrSmall View Post
They DO actually help your pressing mate, stronger limbs allround. And lets face it you must as well go for the lightbulb look, and if you are only doing upper body, you can't be all holier than thou with some stuff!


True.


What do I do curls with, a BBell or DBells?
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Old 10-04-2011, 06:09 PM   #71
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Default Re: Question about lifting

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It's because I was told 30 reps overall was the ideal for strength gains. I'll try and find the conversation, I can't remember who it was with.
No... Absolutely not ( as Mr. Small has already covered. ) For strength we're talking about Lower reps at much heavier weights... Higher reps and lighter weights are great for toning and conditioning but not for strength or size...

The way I was tout looks like this

1. Toning and endurance - 15-20 reps at light weight

2. Hypertrophy ( size ) - 8 -12 reps at moderate to heavy weight

3. Strength - 6-8 reps at heavy weight or very heavy weight

4. Power - 5-7 reps at moderate to heavy weight in very forceful movements like barbell cleans, snatches, etc....
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Old 10-04-2011, 06:13 PM   #72
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Originally Posted by mr. magoo View Post
No... Absolutely not ( as Mr. Small has already covered. ) For strength we're talking about Lower reps at much heavier weights... Higher reps and lighter weights are great for toning and conditioning but not for strength or size...

The way I was tout looks like this

1. Toning and endurance - 15-20 reps at light weight

2. Hypertrophy ( size ) - 8 -12 reps at moderate to heavy weight

3. Strength - 6-8 reps at heavy weight or very heavy weight

4. Power - 5-7 reps at moderate to heavy weight in very forceful movements like barbell cleans, snatches, etc....
Just need to say there is no such thing as "toning".
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Old 10-04-2011, 06:19 PM   #73
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Default Re: Question about lifting

Quote:
Originally Posted by Rakim View Post
True.


What do I do curls with, a BBell or DBells?
really doesn't matter, but go with the bbell

Quote:
Originally Posted by mr. magoo View Post
No... Absolutely not ( as Mr. Small has already covered. ) For strength we're talking about Lower reps at much heavier weights... Higher reps and lighter weights are great for toning and conditioning but not for strength or size...

The way I was tout looks like this

1. Toning and endurance - 15-20 reps at light weight

2. Hypertrophy ( size ) - 8 -12 reps at moderate to heavy weight

3. Strength - 6-8 reps at heavy weight or very heavy weight

4. Power - 5-7 reps at moderate to heavy weight in very forceful movements like barbell cleans, snatches, etc....
not exactly my friend, it really isn't that strict. you will get more powerful swinging a sledge 20 times, you will get bigger putting 50kg on your 1RM squat, you will get stronger when you build up to 20 pulleps, you will get better endurance nailing a new 5x5 PB.
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Old 10-04-2011, 07:32 PM   #74
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Quote:
Originally Posted by MrSmall View Post
really doesn't matter, but go with the bbell


not exactly my friend, it really isn't that strict. you will get more powerful swinging a sledge 20 times, you will get bigger putting 50kg on your 1RM squat, you will get stronger when you build up to 20 pulleps, you will get better endurance nailing a new 5x5 PB.
I didn't cover "sets". Only reps..
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Old 10-05-2011, 05:07 AM   #75
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Quote:
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Instantly I would have bashed Rakim for being a lazy sod, but in fairness there is a bit of unnecessary juice in there.

First off as a beginner, don't worry about an "explosive" day and a "max" day, you are too slow and weak to do an explosive day, and too weak and technically poor to do a proper max day! So don't worry about that.
If conditioning and fitness is your mainstay and you want your strength training to complement it, then just do:




Strength day, slowly increasing weight and keeping your technique right:
Day 1
Squat 3x5
Bench press 5x5
Barbell row, or pullups, or dumbell rows 5x6-8

Day 2
Squat 3x5
Deadlift or stiff leg deadlift 5x5
Overhead press of some kind 5x5

that's all you really need. For the squat follow your 5x5 progression but just do 3 sets. for the bench, as you were. rows/pullups don't need progression as such, but good for strengthening these areas so go up to a moderately challenging weight (you could do 10-12 as an all out effort) and do 5 sets of 6-8 reps. Overhead press, as the bench, similar progression, good tech. The deadlift, its a tough one, as you probably don't need it, but its good to have some back work in there, so don't go crazy on this one. Probably good to start light but jump in the deep end, i.e get started on your routine in full, lighter weights but allthe sets and reps, and all the rest of your training for that week, and force yourself to build that work capacity. Then in 2-3 weeks you shouldn't be getting gravely sore as you would have been, and you can start building it up steadily. Soreness doesn't mean you can't do the lifts, but it might inhibit your conditioning exercises a little, or to the point that you can't really do them (e.g trying to sprint after your first ever proper sprint day, you'll be too sore, but in 2-3 weeks you should be fine).

thanks very much mr small will look into it, like i said i havnt found it hard so far but im probably not lifting very heavy by your standards. Id consider myself on the extreme end of fitness but because of old school non sense id say iv only trained properly for a couple of years! And i want to improve the strength area.

To be honest i think dropping the explosive day might be a good idea , iv been doing it for a while but its not exactly anything special , just dumbell snatches, complex pairs i.e one armed bench then med ball slams. And iv not noticed a huge difference in performance

Maybe i should drop it and use the extra time to focus on strength training at least for now
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