Lifting for gains

[JajaNe20]

Not mistaken/

[MM11]

I am really surprised no one had mentioned DC training. It is an excellent style of training regarding making lean gains naturally.

[AaronJP1]

Not mistaken/

I'm still at you though.

[JajaNe20]

I am really surprised no one had mentioned DC training. It is an excellent style of training regarding making lean gains naturally.

I like the style of DC, heavy weight and very intense it's a good protocol. I don't know about the extreme stretching and what not, but I have done it before. Everything works to some degree, however; some are just lazy hence they look like how they do.

[AaronJP1]

I like the style of DC, heavy weight and very intense it's a good protocol. I don't know about the extreme stretching and what not, but I have done it before. Everything works to some degree, however; some are just lazy hence they look like how they do.

Anything that stresses out that muscle works.
One thing may not be better than another.

[Big boy D]

Anything that stresses out the muscle? I am asking what is best for gains. Be it diet, training style, sex in the am. Anything, just sounds like boredom to me. Adventure, like your climbing for the goal at the top of olympia. With reason, need, drive! Set a goal so far outside of your reach, the day you reach it, is the day you realize that anything is possible. Ya know......

[AaronJP1]

there is no best way cause our bodies all work differently.

All I'm saying is to make any gains you need to stress the muscle, in some way shape or form. I couldn't even tell you what the best way is or if I even know what the best for me is yet. I'm just going to keep trying and I'm not going to quit and I'm not going to stop & I'm not going to give up... That's what working best for me.

[Knowbull]

Its important to lift properly to maximize gains and prevent injury. So, there are basic things done when weightlifting. Just lifting to lift may be part of that but it has to be done with form and recovery in mind, some people make fast gains, others dont. It seems best to plan your workouts and do things just right 3x10 with at least one minute between sets, comes to mind.

[Big boy D]

That comes to my mind also, but then I jump to how meany hybrids evolve from that one 3x10 routine. Makes you nuts. Is the 3sets of ten and burn outs and clean jerks, that I first learned. My roots to weightlifting. Is that my answer. The one I already knew?

[quigley]

IMO whichever workout you choose its more important on focusing to do it twice as hard as another guy your size would... i swear when i go to the gym 1/2 the dudes in there barely have a sweat when they leave. Push your body to the max in whatever form your training, give it nutrients, and it'll compensate

[Knowbull]

Virtually anyone can make progress using the standard 3x10, 3 times weekly protocol with adequate rest between sets. Prevents over training too. JMO

[-2z-]

DC is good, but to really get the most out of it you need to have several years of consistant training under your belt.

A good start would be to run a 3 or 4 day a week schedule with no more than 2 days back to back. You don't grow in the gym...you grow as you recover. This is good for most athletes natural or otherwise.

Next, if you want to do your own programing pick a main exercise for each body part, or a main movement for that day (the main one can be heavier)...then add one or two supplemental or isolation movements (usually at a higher rep range...think 10-15, and sometimes even 20+).

I highly recommend Jim Wendler's 5/3/1. It's a great, flexible program that will make you stronger AND bigger if you're eating enough.
Mark Rippetoe's "Starting Strength" program is solid as well.

A basic layout I did a long time ago was something like this:
pick a basic compound exercise for whatever part you're doing that day and hit it for 5x5.
Then pick 1-2 other movements and do them for 2 x 8-10.
Easy as that. e.g. -
(Not counting warm ups)
Squats = 5 sets of 5 reps
Leg press= 2 sets of 15 ( I know I said 8-10, but high rep leg presses with constant tension is great for size)
Leg curls = 2-3 sets of 8-10
Calves = whatever you wish.

When you're able to complete all the sets at the prescribed reps...up the weight by the smallest increment possible.

Like everyone has said, there are several ways to do things, and several variables that have to be looked at. Pick a program/write one out...try it...take notes on progress or lack thereof and make changes accordingly.

Best to you man...I know trying to grow can be frustrating at times. It does make the successes sweeter though.
-2z-

[Big boy D]

I just have to say that the feedback that I have been getting alone is inspiring me. Thanks for the real good answers to the question. There really is so meany ways to work the muscles. Thanks I look forward to more feedback.

[ssbackwards]

right now im having my fitness athlete do 3 weeks,low reps 5-8, then 1 week high rep 15-25, then 2 weeks 8-12, then 1 week deload (20-30 reps 2 exercises each body part (my version)), then start it all over again

for her itll work, will it work for you? maybe. best thing is trial and error, hit all muscle fibers, stimulate as much tissue as possible without over doing it. and having ample rest/ recover days.

on weak muscle groups on a bulk, id have one cheat meal post workout of the muscle your lacking in most. itll help bring it up a tad.

[AaronJP1]

Good idea with that cheat meal. Yeah so many ways. I just think changing everything up every so often is a main factor as well.

[ssbackwards]

Good idea with that cheat meal. Yeah so many ways. I just think changing everything up every so often is a main factor as well.

im a routine guy, i pick from 5 exercises and rotate them in and out 2-3 exercises per body part, for back i do all of them just vary the sets per exercise.

i dont like new things, at this point in lifting the things i am doing worked for me the things im not doing didnt.

[Big boy D]

I'm afraid the things I'm not doing, are the things I should be doing. In your mind your saying to yourself you don't need it, but is that one of your obsticals, or mine. I think there is a Lot of will power questing there.
So when you change up your reps, do you change the weight also? Do you stick to a set weight, or sets of weight for the different reps? sound confusing of the muscles but confusing also, or interesting. Don't really know. Haven't tried the work out.

[ssbackwards]

I'm afraid the things I'm not doing, are the things I should be doing. In your mind your saying to yourself you don't need it, but is that one of your obsticals, or mine. I think there is a Lot of will power questing there.
So when you change up your reps, do you change the weight also? Do you stick to a set weight, or sets of weight for the different reps? sound confusing of the muscles but confusing also, or interesting. Don't really know. Haven't tried the work out.

i go as heavy as i can for set reps.

[Knowbull]

Reps and weight are relevant to body type and predomination of type of muscle fiber. Ectomorphs do best with high reps. Training consistently in the same mode is what creates results and is what determines if your type of training is working. Switching between styles frequently is counterproductive IMO. Once a guy finds what works and what doesnt you can gain and maintain. A person reaches a limit on how much muscle can be built and kept, without androgens. IMO hypertrophy training works for everybody, regardless of somatotype. Thats why 3x10, 3 times weekly is the basic template, its limits overtraing, minimizes injury and enhances muscle growth/maintenence.

[AaronJP1]

Reps and weight are relevant to body type and predomination of type of muscle fiber. Ectomorphs do best with high reps. Training consistently in the same mode is what creates results and is what determines if your type of training is working. Switching between styles frequently is counterproductive IMO. Once a guy finds what works and what doesnt you can gain and maintain. A person reaches a limit on how much muscle can be built and kept, without androgens. IMO hypertrophy training works for everybody, regardless of somatotype. Thats why 3x10, 3 times weekly is the basic template, its limits overtraing, minimizes injury and enhances muscle growth/maintenence.

I can agree with this.