Lifting for gains

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  1. i switch up rep ranges every week.

    figure hit different muscle fibers stimulate all tissue, get full growth.

    been working well.

    much better shape to the mscle bellies


  2. I want to add some of my experiences.

    Im 20 years old and 1.70m and 82 kg. Im lifting for 4 years. 3 months ago I decided to change all my workout routine and nutrition. Before that I always workout like to kill myself With the new type, Im doing so much work. 5 days a week.

    monday: chest-back-abs
    tuesday: delts- arms
    wednesday: legs
    thursay: rest
    friday chest-back
    saturday: delts-arms
    sunday rest

    this is my routine. For the first 3 days routine is general hit training. 1-2 min rest and 4-12 reps. Deadlift and squats are more less reps like 1-3. After thursday, at the second period, im using hiit kind of training. Like giant sets, superset or Steve Kuclo's crazy 8(everybody part once a month).

    Before this routine i was 79kg and maybe bf % is more than 15. Now im lower than that, maybe %12-13 and 82kg without any cardio. And im eating like a monster. Everyday 10 eggs, 1 kg red meat, 200-250gr oat, brocoli, protein powder and bcaa. Before this routine and eating i was thinking that i reached my max level and i cant add muscle without injections. But i just chanced everything and its like a recreate myself.

    note: sorry about grammer mistakes
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  3. Quote Originally Posted by draft91
    I want to add some of my experiences.

    Im 20 years old and 1.70m and 82 kg. Im lifting for 4 years. 3 months ago I decided to change all my workout routine and nutrition. Before that I always workout like to kill myself With the new type, Im doing so much work. 5 days a week.

    monday: chest-back-abs
    tuesday: delts- arms
    wednesday: legs
    thursay: rest
    friday chest-back
    saturday: delts-arms
    sunday rest

    this is my routine. For the first 3 days routine is general hit training. 1-2 min rest and 4-12 reps. Deadlift and squats are more less reps like 1-3. After thursday, at the second period, im using hiit kind of training. Like giant sets, superset or Steve Kuclo's crazy 8(everybody part once a month).

    Before this routine i was 79kg and maybe bf % is more than 15. Now im lower than that, maybe %12-13 and 82kg without any cardio. And im eating like a monster. Everyday 10 eggs, 1 kg red meat, 200-250gr oat, brocoli, protein powder and bcaa. Before this routine and eating i was thinking that i reached my max level and i cant add muscle without injections. But i just chanced everything and its like a recreate myself.

    note: sorry about grammer mistakes
    Thanks for the post. So your saying you eat two pounds of red meat a day. Is that what you eat everyday? One more question. Are you doing this work out year round?

  4. Yes im eating that much meat everyday. But not chicken or turkey just red meat. And im doing this workout for 3 months and i want to keep it till summer. Because it is working so amazing for me. I really suggest this workout routine but you have check for overtraining. Sometimes drop the numbers of movements or sets. And stop doing cardio

  5. Dude! Write down what you eat in a day. That's 15 pounds of red meat a week bro! Not just meat, red meat. That can't be healthy. 15 pounds! Bro I am starting to think your full of it. I hope your buying all natural meat. I could prob eat that much a day but I would think I would get backed up.... idk sounds a bit to much.
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  6. Big Boy D, i went to doctor to ask about nutritions about genetic predisposition. I got diggestive problems with chicken and turkey. I can easly diggest fish and meat faster than chicken and turkey. For that reason im eating a lot. And i know its look so much but it is working. My ancestors are nomad and i think this is effect my genetics like that.
    I want to add last week i went to check up for everything because my family thing that i got some problems. I got my results 4 days ago and im really perfect Im still eating 2 pound meat everyday. My blood analisis are so good Just try this nutrition plan for 2 weeks, if you dont like it you can change it.

  7. Quote Originally Posted by AaronJP1 View Post
    I got a program that trains 3 days a week...

    Shoulders & Legs
    Chest and Tris
    Back & Bis.

    Keep moving fast and get it done quick.

    Everything works differently for every person.

    I like that routine because, 1)I work a lot so 3 days is a nice time saver for me.
    2) full body work outs are exhausting to me, just can't seem to get it done & part of it is because I usually hit a few more reps/exercises and it gets me tired quicker and I usually want to be out in under an hour. 3) the 5/6 day a week 1 muscle group deal doesn't work if for people that don't absolutely destroy that muscle group, basically the gains take longer to come I think personally.

    What I posted above is 1 day followed by 2 days off.... It's easy if u want to carb up or fast and/or get cardio and abs in on the off days so I think people need to try many styles and routines and see what fits them best.

    I just switched to the same routine a week ago,totally stimulated my muscles. I am sore in places I have not been sore in quite awhile, and I can feel the density changing. I don't take the two days off like OP, but I do hit it hard and get my fair share of rest. The change was like a breath of life. I definitly feel like it was plateau buster.

  8. Quote Originally Posted by draft91
    Big Boy D, i went to doctor to ask about nutritions about genetic predisposition. I got diggestive problems with chicken and turkey. I can easly diggest fish and meat faster than chicken and turkey. For that reason im eating a lot. And i know its look so much but it is working. My ancestors are nomad and i think this is effect my genetics like that.
    I want to add last week i went to check up for everything because my family thing that i got some problems. I got my results 4 days ago and im really perfect Im still eating 2 pound meat everyday. My blood analisis are so good Just try this nutrition plan for 2 weeks, if you dont like it you can change it.
    That's funny I can't eat a lot of red meat. It binds me up and gives me gas bad. I eat mostly chicken,fish, Greek yogurt. I put red meat in once or twice a week.

  9. Quote Originally Posted by GTB

    I just switched to the same routine a week ago,totally stimulated my muscles. I am sore in places I have not been sore in quite awhile, and I can feel the density changing. I don't take the two days off like OP, but I do hit it hard and get my fair share of rest. The change was like a breath of life. I definitly feel like it was plateau buster.
    Right.
    I switched again to 4 days a week/ upper and lower body. I think I will switch back to this 3 day a week....

    Where did u locate this routine GTB?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  10. Quote Originally Posted by AaronJP1 View Post
    Right.
    I switched again to 4 days a week/ upper and lower body. I think I will switch back to this 3 day a week....

    Where did u locate this routine GTB?
    It was on a forum somewhere. I am a firm believe in muscle confusuion. I try to change things up every 5-6 weeks. Nothing original, I just pick things up from guys at the gym, I read all the time.I am older so I am into isolation exercises right now to start ourt my workouts. I just started doing spider curls to get blood to my biceps, and they are blowing up. I switch up high/low reps each week and I Cucle each exercise so that I can hit it first once a week.
    I did Chest/tri's tonight.
    Incline db flys 3/15 50lbs
    wide grip flat bench,3/30 155 lbs
    incline db3/15 50lbs. I only have 50lbs dbs at home. I go heavy at the gym 85lbs 3/8

    Tri's
    Rope pull downs 1/20 40lbs 3 /15 60lbs
    Incline skull crushers(easier on the elbows) 3/8 95 lbs
    Kick backs 3/15 30lbs.

    I'll rotate exercises next week. I am open to suggestions, and wehatever has worked for you. I am here to learn

  11. By no means am I a big guy, but here is what has been working for me lately. I do 4 a week, two way split:

    Monday: Back and Biceps (squat)
    Tuesday: Chest, Triceps, and Shoulders
    Wednesday: Off
    Thursday: Back and Biceps (deadlift)
    Friday: Chest, Triceps, and Shoulders
    Saturday: Off
    Sunday: Off

    I Try to keep my reps in the 6-8 range, but I try to beat my previous workout and work my reps up to 10-12 at which point I add weight which makes my reps drop back to the 6-8 range.
    For some reason, I do not recover well between sets so I take 30-60 sec rest, reduce the weight a little and go again to hit my rep ranges. Squats and Deadlifts take loner rest.

    What I have been thinking of changing is doing high reps, 10-12 range with lighter weight on Monday and Tuesday and heavier lower reps, 6-8 on Thursday and Friday. I may make that adjustment in February.

    Peviously I was doing the same split but doing Monday, Wednesday, Friday. I had major drop when I switched to 4 times a week, but recovered and back on track.

  12. Quote Originally Posted by fadi
    By no means am I a big guy, but here is what has been working for me lately. I do 4 a week, two way split:

    Monday: Back and Biceps (squat)
    Tuesday: Chest, Triceps, and Shoulders
    Wednesday: Off
    Thursday: Back and Biceps (deadlift)
    Friday: Chest, Triceps, and Shoulders
    Saturday: Off
    Sunday: Off

    I Try to keep my reps in the 6-8 range, but I try to beat my previous workout and work my reps up to 10-12 at which point I add weight which makes my reps drop back to the 6-8 range.
    For some reason, I do not recover well between sets so I take 30-60 sec rest, reduce the weight a little and go again to hit my rep ranges. Squats and Deadlifts take loner rest.

    What I have been thinking of changing is doing high reps, 10-12 range with lighter weight on Monday and Tuesday and heavier lower reps, 6-8 on Thursday and Friday. I may make that adjustment in February.

    Peviously I was doing the same split but doing Monday, Wednesday, Friday. I had major drop when I switched to 4 times a week, but recovered and back on track.
    That's what I would like to know.
    Some people say the same muscle twice a week is too much...

    Some do not. I see u hit it twice a week what's your theory?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  13. Quote Originally Posted by AaronJP1 View Post
    That's what I would like to know.
    Some people say the same muscle twice a week is too much...

    Some do not. I see u hit it twice a week what's your theory?
    Power lifters lift multiple times a week. 5x5 programs are full body workouts 3 times a week. DC training is twice in 9 days I believe. Lyne Norton has two way split and 2 days power.
    Training each body part more than once a week is fine. The problem is that you cannot do as many sets for each body part that you would if training once a week. But doing the big compound moves will add mass all over, and you add accessories to the remaining parts.

    My routine started as a DC training routine, but as I experimented with exercises, weights, rest, reps, and sets I am finding what is working for me. I still have questions and things I need to figure out, but working on them. Right now I am concentrating on form and tempo trying to get the most from each rep.

  14. [QUOTE=AaronJP1;3154747]That's what I would like to know.
    Some people say the same muscle twice a week is too much...

    Some do not. I see u hit it twice a week what's your theory?[/QUOTE

    I do not hit one body part with same w/o twice in a week. I am yet to see the benefits of that type of routine. I usually hit each body parts once every five days or so.

  15. Quote Originally Posted by fadi

    Power lifters lift multiple times a week. 5x5 programs are full body workouts 3 times a week. DC training is twice in 9 days I believe. Lyne Norton has two way split and 2 days power.
    Training each body part more than once a week is fine. The problem is that you cannot do as many sets for each body part that you would if training once a week. But doing the big compound moves will add mass all over, and you add accessories to the remaining parts.

    My routine started as a DC training routine, but as I experimented with exercises, weights, rest, reps, and sets I am finding what is working for me. I still have questions and things I need to figure out, but working on them. Right now I am concentrating on form and tempo trying to get the most from each rep.
    I am going to do the DC workout. I have looked into it a little. It seams like a good way to really build your body up. Any suggestions? I am doing the four day split. I have been jumping around workouts for the last two months trying to find something I like. I think this is it. Do you still use the base theory behind dc or did you just more or less go out on your own?

  16. Quote Originally Posted by Big boy D View Post
    I am going to do the DC workout. I have looked into it a little. It seams like a good way to really build your body up. Any suggestions? I am doing the four day split. I have been jumping around workouts for the last two months trying to find something I like. I think this is it. Do you still use the base theory behind dc or did you just more or less go out on your own?
    DC training is not kind to the older guys like myself, Dante also recommends not doing DC for those over 35 if not mistaken. by the way I have the DC DVD which is pretty good.

    I started with the DC routine and I really liked it. strength was going up quick with each workout. That is how I found out that I respond better to short rests and I respond better to more frequent workouts rather than once a week. I realized that I do not recover fast enough between sets so I increased my rest period to 30 seconds and if I cannot get all 3 sets with the same weight, I lower it on the second or third set.

    I have an A and B routine and I alternate them. I do more workouts per body part per session rather than alternate them as DC does, for example DC has A1 and A2 where I only do A but I would include the workouts I was doing in A1 and A2. I also concentrate on my weak areas and I put them first in my workout.

    Start with DC training and give it few weeks. It will be weird at first, but you get used to it quick.

  17. Quote Originally Posted by thetinyguy View Post
    Ok since i feel i'm a prime candidate for the subject of "over-training" i'll shed some of my experience with it to help you out!

    First off, i don't believe you can over-train entirely BUT there is a point where you will need a few days off to recover/grow. ANYWAYS i have been busting the crap out of this "myth" for the past 5 months. I believe that with the intensity of the training reflects how much more you should be eating to FUEL yourself and the increased metabolism resulted from more frequent/longer training sessions.
    Currently i train Full body 3-4x a week like this.

    Day 1: Full Body (Chest/Back PRIORITIZED) That means i start with chest/back.
    Day 2. OFF completely
    Day 3: Full Body (Legs PRIORITIZED)
    Day 4: OFF completely
    Day 5: Full Body (Shoulders/Arms PRIORITIZED)
    Day 6: OFF completely
    Day 7: Either OFF depending on how i feel or i will do weak point training PRIORITIZED along with full body

    Sessions average approximately 3 hours and i consume a BCAA/Carb drink (like Size-On or something of the sort)
    I also consume around 1-1.5 gallons of water and have energy through the entire session (99% of the time)
    After a few weeks (being around 3-4) i may take a few extra rest days and consume higher calories.

    You can doubt this training all you want but there's a reason why the guys back in the day trained this way for a few reasons i can think of being:
    1. Burning more calories (Less reliance on boring cardio)
    2. Better cardiovascular conditioning (this is due to super-setting two different exercises for different muscles and taking minimal rest)
    3. Faster strength and size gains (Depending on your calorie intake VERY IMPORTANT)
    4. More practice with exercise movements.
    5. Improved Muscular conditioning.

    These are the effects I HAVE experienced, the biggest determining factor that will also determine your progress is the CALORIES. (The highest point i was taking in 6-7k calories for a few days then dropping back down to 5-6k) You cannot eat like a RABBIT and train this way effectively! Who knows though this may work for some and others may not work so well but it will almost always boil down to intake of food. Also when you start feeling very run down through sessions is the point where i would take a few days off until you feel 100%.

    Here's my older training log: thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING*

    When i first began trying to gain weight i made 2 choices: To train as hard as i possibly could and to eat as MUCH as i possibly could. I believe in high calorie/super high intensity training. During that period i trained 3 hours with a Chest/Back, Legs, Shoulders/Arms split and it worked really well i went from 170-240lbs over a winter and proved to myself what i was capable of. I went of the beaten path and tried something that seems to have been buried in the modern training world. Arnold and the golden era guys trained that way for a reason.

    Hope this helps you out man! Impossible is nothing and anything is achievable.
    70lb gain? How much of this was bodyfat in that one winter? Or did you have help?

  18. Quote Originally Posted by fadi View Post
    Power lifters lift multiple times a week. 5x5 programs are full body workouts 3 times a week. DC training is twice in 9 days I believe. Lyne Norton has two way split and 2 days power.
    Training each body part more than once a week is fine. The problem is that you cannot do as many sets for each body part that you would if training once a week. But doing the big compound moves will add mass all over, and you add accessories to the remaining parts.

    My routine started as a DC training routine, but as I experimented with exercises, weights, rest, reps, and sets I am finding what is working for me. I still have questions and things I need to figure out, but working on them. Right now I am concentrating on form and tempo trying to get the most from each rep.
    I train WSC and that means twice a week for everything and im stronger and bigger then ever.

  19. Quote Originally Posted by SweetLou321

    I train WSC and that means twice a week for everything and im stronger and bigger then ever.
    So your saying you train 2 times in 7 days full body? So you take 3 days off one on? That sounds like you would recover well but is that all? Do you do cardio or anything between? Also what's bigger then ever?

  20. I lift one body part a week, except every 4-5th week then I throw in a twice a week'er. Also I take one week off every 6 months.

  21. Quote Originally Posted by tilldeath
    I lift one body part a week, except every 4-5th week then I throw in a twice a week'er. Also I take one week off every 6 months.
    Your saying once a week you go?

  22. I noticed today my thread is is the news letter. Cool! I think it's the question we are all after. "how do I get the most out of my hard work" there is so much to learn in this sport. It is for sure the sport of all sports. This site has helped me in so many ways. Thank you guys for all that you add. There are many ways to lift, there's only you that can make it happen. Please continue to add the knowledge so that maybe some one will have the gains they cry for.

  23. Quote Originally Posted by fadi

    DC training is not kind to the older guys like myself, Dante also recommends not doing DC for those over 35 if not mistaken. by the way I have the DC DVD which is pretty good.

    I started with the DC routine and I really liked it. strength was going up quick with each workout. That is how I found out that I respond better to short rests and I respond better to more frequent workouts rather than once a week. I realized that I do not recover fast enough between sets so I increased my rest period to 30 seconds and if I cannot get all 3 sets with the same weight, I lower it on the second or third set.

    I have an A and B routine and I alternate them. I do more workouts per body part per session rather than alternate them as DC does, for example DC has A1 and A2 where I only do A but I would include the workouts I was doing in A1 and A2. I also concentrate on my weak areas and I put them first in my workout.

    Start with DC training and give it few weeks. It will be weird at first, but you get used to it quick.
    Ya I am 35. Were did you get your info from. I want to write more but on the run.

  24. Quote Originally Posted by Big boy D View Post
    Your saying once a week you go?
    nope, I lift sat, sun, mon, tues, and wed. Each bodypart once, then every 4th-5th week I lift each bodypart twice.

  25. you guys ever been to harlem, brooklyn, queens?

    go there, then go to any corner lot city park.. there you will see guys jacked on just bodyweight exercises.. no gear, no supplements.. just consistency and good eating..

    many of these guys put everyone on these boards to shame.. without the loads of crap supplements, training timing, lift counts, blah blah blah..
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