Gym and fitness (80 Viewers)
- Thread starter HelterSkelter
- Start date
First of all thanks for some good posts in this subject. I have some questions as to your suggested work out for chest etc.
How come 3x5 at the bench? I've been told that tiring out the muscle will stimulate growth, but i have no idea to which extend that statement holds. Would i be doing another exercise afterwards?
I have time to go to the gym three times a week, sometimes only two if i am really busy, but aiming for three. I suppose a full body work out is the way to go and thus bench, deadlifts and squats do good. But i wonder how much of my back i'll "cover" with deadlifts for example. I suppose i would need something for the upper part of the back aswell, but can i settle with two exercises for back?
A focus point of mine would be the chest, as i feel it is underdeveloped compared to the rest of me - due to football i've always had quite strong legs compared to my upper body, but since i torn a ligament in my arm and broke it aswell last summer, and had a long break from working out before that, i am unfit at the moment.
I'd love some input as to how to make me accelerate faster aswell - i've heard box jumps and lunges are great, but there is so much bull shit flowing around, so i never know what to trust and what not...
Cheers
How come 3x5 at the bench? I've been told that tiring out the muscle will stimulate growth, but i have no idea to which extend that statement holds. Would i be doing another exercise afterwards?
I have time to go to the gym three times a week, sometimes only two if i am really busy, but aiming for three. I suppose a full body work out is the way to go and thus bench, deadlifts and squats do good. But i wonder how much of my back i'll "cover" with deadlifts for example. I suppose i would need something for the upper part of the back aswell, but can i settle with two exercises for back?
A focus point of mine would be the chest, as i feel it is underdeveloped compared to the rest of me - due to football i've always had quite strong legs compared to my upper body, but since i torn a ligament in my arm and broke it aswell last summer, and had a long break from working out before that, i am unfit at the moment.
I'd love some input as to how to make me accelerate faster aswell - i've heard box jumps and lunges are great, but there is so much bull shit flowing around, so i never know what to trust and what not...
Cheers
Sunny and warm and I have some old wood left from the old porch. What to do? Well, I built a box jump with three difficulty levels (40cm, 60cm and 80cm).
I will post the video but I warn you, not suitable for work, not suitable for children, not for the wek hearts.
@Marty I like how IG posts embed, is that a new feature?
I will post the video but I warn you, not suitable for work, not suitable for children, not for the wek hearts.
Been thinking about it. I'll suggest the RTS way, but less significant for the non powerlifter.
EDIT : day 1=monday, day 2 = wednesday, day 3 = fryday
Day 1 :
Squat : Work up to 3 or 4 sets of 6*70/75% max
Bench press : Work up to 4 or 5 sets of 6*70/75% of your max
Rows (pick whatever) and do 4 sets of 8 reps of a weight that you can do for 10/12 reps.
day 2 :
Squat : work up to 4 sets of 50%max
Chest variation : work up to 4 sets of 8 reps, of which you can do 12 reps (example : incline bench /w dumbel or barbell, flat dumbel bench, military press (seating or standing), board bench press, floor press)
Deadlift : 5 sets of 3 reps at 70/80%max. Make sure you use good form.
Day 3
Squats : work up to 3x4 with the same weight of monay +2.5%
Bench press : same as above
Rows : same as on money, but try some variation. I personally find dumbell rows to be extremely good.
Accessory work :
Each day, for 2 smaller muscle groups, you do 1-3 excercises. In total you'll do 6-9 sets of 12 reps
example :
biceps : curl 3*12, hammer curl : 3*12 , scott/preacher curl 3*12. Or like me, cable biceps curl : 9*12.
Traps : 6*12
So you will train 6 smaller muscles in total :
Biceps, triceps, hamstrings&calf, trapezius, forearms, abs.
'accelerating' is something you need to ask a PT. From my knowledge you'd train that best on the field with resistance and sprints, and supplement it in the gym with hamstring, calf and quadricep work. But explosive (quick contraction, slow return to base position. example leg extention : very quick stretch out, slow return to 90° angle)
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Dont take it the wrong way, but the problem is slower muscle acclimatisation/adaptation due to age
Once over 35 your muscles become more leathery. ( @Seven what is 'taai' in english in this context ?).
More leathery muscles can contract with greater strenght and resistance, but do it slower. In cycling its best noticed. You cant sprint the same peddel frequency as before, but you can maintain a very high resistance acceleration (you try to sprint away from a group ) for longer. This is why "classic" cyclists peak late.
Problem with distance running is that the slower muscle contraction makes you use up more fuel for the same thing a younger muscle does. This will hinder progress.
In your case it means the muscle will take more time to adapt compared to a younger person. However, you will get there aswel, it just takes more time then 20 years ago. Meanwhile, you do are outlasting like 90% of your younger fellow males.
EDIT : day 1=monday, day 2 = wednesday, day 3 = fryday
Day 1 :
Squat : Work up to 3 or 4 sets of 6*70/75% max
Bench press : Work up to 4 or 5 sets of 6*70/75% of your max
Rows (pick whatever) and do 4 sets of 8 reps of a weight that you can do for 10/12 reps.
day 2 :
Squat : work up to 4 sets of 50%max
Chest variation : work up to 4 sets of 8 reps, of which you can do 12 reps (example : incline bench /w dumbel or barbell, flat dumbel bench, military press (seating or standing), board bench press, floor press)
Deadlift : 5 sets of 3 reps at 70/80%max. Make sure you use good form.
Day 3
Squats : work up to 3x4 with the same weight of monay +2.5%
Bench press : same as above
Rows : same as on money, but try some variation. I personally find dumbell rows to be extremely good.
Accessory work :
Each day, for 2 smaller muscle groups, you do 1-3 excercises. In total you'll do 6-9 sets of 12 reps
example :
biceps : curl 3*12, hammer curl : 3*12 , scott/preacher curl 3*12. Or like me, cable biceps curl : 9*12.
Traps : 6*12
So you will train 6 smaller muscles in total :
Biceps, triceps, hamstrings&calf, trapezius, forearms, abs.
'accelerating' is something you need to ask a PT. From my knowledge you'd train that best on the field with resistance and sprints, and supplement it in the gym with hamstring, calf and quadricep work. But explosive (quick contraction, slow return to base position. example leg extention : very quick stretch out, slow return to 90° angle)
- - - Updated - - -
Dont take it the wrong way, but the problem is slower muscle acclimatisation/adaptation due to age
Once over 35 your muscles become more leathery. ( @Seven what is 'taai' in english in this context ?).
This means they are good for enduring resistance, and can take a higher beating before failing, which is good for cyclists and strenght athletes (we can train harder and get injured less easely, but we recover slower from actual injuries or excessive trauma).
Problem with distance running is that the slower muscle contraction makes you use up more fuel for the same thing a younger muscle does. This will hinder progress.
In your case it means the muscle will take more time to adapt compared to a younger person. However, you will get there aswel, it just takes more time then 20 years ago. Meanwhile, you do are outlasting like 90% of your younger fellow males.
Zach, would you recommend doing a similar program (mix of squat, deadlift, bench, row clean) for 5 days a week (only rest on weekends)? Can I still grow muscles if I train daily without rests? In other words, shall I expect better and faster results if I add more training days at the expense of rest days?
Just looking for a bit of advice in terms of eating around workouts, because I am now doing my gym workout at 7pm.
A normal day's eating:
Breakfast 8am
Snack 11am
Lunch 1.30pm
Snack 3pm
Dinner 6.30pm
Bed 11pm
When I say snack it'll be something healthy 200-300 calories like a bar, shake, fruit, oats or cashew nut butter on rye bread.
Doing the gym at 7pm I'm going to be getting food on the table around 8.30-8.45pm. Would it be better to push my lunch out to 2pm and then have a double snack at 6pm before I go, then a more modest dinner when I get back? I don't want to be going to bed either hungry or full, and definitely not either during the workout.
FYI this would be for a typical weights session which would be a warm up then an area-specific (chest/arms, back/shoulders etc) bunch of 3-4 different exercises, plus some rower or other, so like 70:30 weights:cardio.
A normal day's eating:
Breakfast 8am
Snack 11am
Lunch 1.30pm
Snack 3pm
Dinner 6.30pm
Bed 11pm
When I say snack it'll be something healthy 200-300 calories like a bar, shake, fruit, oats or cashew nut butter on rye bread.
Doing the gym at 7pm I'm going to be getting food on the table around 8.30-8.45pm. Would it be better to push my lunch out to 2pm and then have a double snack at 6pm before I go, then a more modest dinner when I get back? I don't want to be going to bed either hungry or full, and definitely not either during the workout.
FYI this would be for a typical weights session which would be a warm up then an area-specific (chest/arms, back/shoulders etc) bunch of 3-4 different exercises, plus some rower or other, so like 70:30 weights:cardio.
Jesus Christ.
"The 'Iranian Hulk' Is 24 Stone Of Muscle And One Scary Bloke"
http://www.theladbible.com/articles...24-stone-of-muscle-and-one-scary-bloke-230616
"The 'Iranian Hulk' Is 24 Stone Of Muscle And One Scary Bloke"
http://www.theladbible.com/articles...24-stone-of-muscle-and-one-scary-bloke-230616
