GymRat's Workout Log
- 05-17-2009, 09:31 PM
ME movement (Lowerbody day)
2 back accessory workouts (pulldowns,rows,Pullups etc)
1 lower back movement
3 sets of biceps..
and alot of ppl add a bit to that. i think u can easily add more volume.
- 05-17-2009, 10:03 PM
It's all the volume I need, as I'm trying to master progressive resistance, which would overload muscle by constantly raising intensity, not volume.
On the contrary, this workout exhausts me because I use enough weight so that I don't have energy for countless movements. If a muscle is being overloaded, it really doesn't matter if it's via volume or intensity, as long as it's being overloaded.
05-17-2009, 10:27 PM
05-17-2009, 10:36 PM
your using less bodyweight or less an every lift... i realy dont want o be rude but this workout can use alot more intensity (higher weight) or you can add alot more volume ( more movements.)
05-18-2009, 12:17 AM
I'm new to squats.
The linear progression capable by beginners to movements is categorized as "progressive resistance", in which they have the ability to increase the intensity (weight) on their major compound movements. I am overloading the muscle by adding more weight and when that fails the principles of progressive overload or (adding more volume) would be applied to disallow adaption.
135 x 5 turns into a 140 x 5 with the next workout and therefore allows the muscle tissue to disambiguate to frequent training of the sake overloading the tissue by constant change of stimulus or tension to the muscle itself. While progressive resistance refers to increasing the intensity each session this advantage should be taken advantage of. Once the principles of progressive resistance fails the substantial advantage of increasing the intensity would no longer apply and therefore adding more volume as you suggested would be a suitable approach.
With this in mind, my goal is to add more weight and as long as the muscle tissue is being overloaded with an amount of weight that is capable overloading it adequate hypertrophy will be the result.
05-18-2009, 12:58 AM
^ i have no idea what alot of those words are, IMO find a workout routine and push urself if its 10 x 10 5 x 5 3 x 3 whatever it is use a challenging weight always try to increase it every workout and hit ur reps. eat up tons of protien, enough cals and carbs. u will see results..
thinking ur over thinking things. i still dont see the points of doing 3 x 5 today on 135 when u can already do 145?
i forget who said it but if u go into a workout not dreading it then you need a new routine.. when u go into the gym like damn this is about to be rough si when u see the most gains..
05-18-2009, 01:11 AM
The point of starting low workout is no different than car engine, I'll elaborate.
You build muscle as you go, as you progress.
If you're going uphill and begin to "plateau" in a vehicle, it wouldn't get you anywhere increasing the gears, you would DECREASE the gears back to a lower gear and build up speed to start over.
When you go to plateau in weightlifting, the same principles can apply. You would simply go back to the missing link, by decreasing the weight you re-build the muscle on an attempt to apply more weight and break the plateau.
Jumping directly into a 185 lb squat which would be difficult to me even at my prime when I have squatted in six months wouldn't make sense, starting at a low weight, practicing form and allowing my body to get used to the movement while increasing weight as I go on the other hand, would.
The weight will be increased as I go, therefore soon enough I'll be at the plateau for squats (I go until my hamstrings and calves touch), I'll most likely be able to beat it seeing I'm starting over and producing new muscle as I go in relation to just simply going back into heavy squatting and sticking at a plateau at 185 lbs for reps.
05-18-2009, 02:15 PM
week 1 - bench 135x20
week 2 - bench 185x8
week 3 - bench 225x3
week 4 - bench 245x1
back to low weight
week 1 - bench 135x30!!!!!!
week 2 - bench 185x14
week 3 - bench 225x6
week 4 - bench 245x3
i have broken many plateaus doing this. I am constantly getting stronger and have never hit a plateau I couldnt break thanks to that type of workout routine. Even today I gain at least 5-10lbs on my max bench every month!
05-18-2009, 02:27 PM
05-18-2009, 02:43 PM
Yep, I plan on increasing every single weight, for the next 2-5 weeks hopefully it will be 10 lbs increases instead of 5 lbs increases, that would take forever.
Most exercises will be a lot stronger within the next 5-6 weeks after I get back to where I left off.
05-18-2009, 02:51 PM
05-18-2009, 03:18 PM
Way too sore for a workout today; didn't get to finish so instead did a lot of ab work.
Day 1 | Week 2 | Heavy Push (epic fail)
Flat Barbell Press:
135 lbs | 1 set | 5 reps
205 lbs | 2 sets | 5 reps
Attempted overhead presses, couldn't even get the bar 1 inch up off my upper chest.
45 lbs | 5 sets | 10 reps
Post-workout:- whey protein shake (1 scoop), diet was crappy all week and so was the soreness. I'm extremely sore particularly in the anterior deltoids and the upper chest. Won't attempt another heavy push session until next Monday, light pull which is Thursday, will attempt progressing 5 total lbs per set in relation to last weeks workout.
05-18-2009, 03:23 PM
3 x 10 with 175
3 x 10 with 180
3 x 10 with 185
plateau at 190
3 x 8 with 190
3 x 8 with 195
plateau at 200
5 x 5 with 200
5 x 5 with 205
5 x 5 with 210
5 x 5 with 215
plateau at 220
3 x 5 with 220
3 x 5 with 225
3 x 5 with 230
plateau at 235
3 x 3 with 235
3 x 3 with 240
3 x 3 with 245
plateau at 250
3 x 10 with 190
3 x 10 with 195
3 x 10 with 200
3 x 10 with 205
It's a good way to progress.
05-19-2009, 12:53 AM
05-19-2009, 01:01 AM
My long-term goal is to be 5'7" 175 lbs @ around 11% bodyfat. Hopefully I'll be able to bench press 315, I feel I could get 16" defined arms and at my height they would look bigger than that anyway.
05-19-2009, 01:04 AM
Hey whats your take on formestane GymRat? I just started a log of CELs new Transdermal Formestane and it seems pretty crazy to say the least.... Know anything about it? Whats your oppinion?
05-21-2009, 03:37 AM
i would honestly base ur entire workout around the squat, especially if it is a weakpoint. and for what its worth, 5x5 is an excellent routine. it got my deadlift above 500, and im only a few pounds heavier than u at the same height. you'd be how suprised how far only one working set/session will get you in a lift as far as progression. since you arnt over working it recovery is quicker and strength can be added faster. not trying to change ur ways, just in the future may want to try it. i swear by it. im on DC now... all i can say is i miss being able to move. you'd be suprised how hard the human body can be pushed
05-23-2009, 05:24 AM
tnubs thats very impressive DL 500 at 188... im Currently at 435 today i pulled that at 175... however it takes me forever to put on weight as i dont bulk or cut just solidly add.. im hoping to hit 185 pounds and DL 500 just like u.. however i go for a ORM max every workout if i miss it two workouts in a row i do rack pulls till for 1-2 weeks and go back to it.. ive done this for a year and from 330 to 435
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