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The official gym & weightlifting thread! rep #2

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#121
Well the other reason I quit stronglifts was I didn't want to keep putting the weight up as I didn't want to stall on the squats but now that isn't a problem I'm tempted to go back to it.

the thing is stronglifts didn't give me much size, which although the strength gains were great I do want to get bigger.


AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!!!!


What to do what to do.....
 
#123
Haven't been at the weight training very long and I'm a pretty small guy! So go easy on me!

Todays workout - Chest

Dumbbell Presses:
Flat – 35kg x 9
Incline – 30kg x 8
Decline – 20kg x 12

Oly Bar Presses:
Flat – 70kg x 10
Incline – 60kg x 10
Decline – 55kg x 12

Flies:
Flat – 25kg x 8
Incline – 22.5kg x 10
Decline – 20kg x 10

Cable Crossovers:
3 x 12 @ 50lbs
 
#125
Makes sense, thanks mohawk! At school we have standard and at the gym we have olympic I believe. 1 or 2 days after benching I'll spontaneously do pushups and be like wow, 15 pushups just got a lot harder, somethin' with the moon? I'm not sore when I try to do them, but I'll keep at it for a while and see what comes of it, thanks for the help! :) Also, do stiff legged deadlifts get your back? I know they hit your general but area, glutes and hamstrings, but should I do normal deads for my back instead?
 
#126
i_got_a_mohawk said:
If you want both do a pyramid.

You will get bigger if going for strength, it will just be slower. Another thing is, you're only 16. Your body is still in the process of manning up :p
Click to expand...

Hmm, but apparently they aren't very good for strength, plus I don't like doing high reps. I thought about doing 10-4 reps rather than 12-6 but I'm not sure.

stronglifts 3x5 might be the way to go for now, it's just I do want size as I'm really skinny.
 
#128
I was thinking 7 for good for size/strength, as 6 and below seems to be strength and 8+ is almost always recommended for size.

Why I said stronglifts might be the way to go for now is I can at least get my strength up with a little bit of size gains and then go for size later on once I'd exhausted the strength gains from stronglifts.

Mehdi, the creator of stronglifts says to do 5x5 but the argument for doing 3x5 is you won't stall as soon as on 5x5, plus reg park did 3x5 and he has a physique that I'd like to have so there's another reason :p

reg-park-5x5-1.jpg


Beast of a man!
 
#129
daystcity said:
Makes sense, thanks mohawk! At school we have standard and at the gym we have olympic I believe. 1 or 2 days after benching I'll spontaneously do pushups and be like wow, 15 pushups just got a lot harder, somethin' with the moon? I'm not sore when I try to do them, but I'll keep at it for a while and see what comes of it, thanks for the help! :) Also, do stiff legged deadlifts get your back? I know they hit your general but area, glutes and hamstrings, but should I do normal deads for my back instead?
Click to expand...

I would stick with real deads. The problem (I found) with stiff legged DLs is that you really need to keep stretching your hamstrings (even more than usual) as they just lock up.

If you are starting, just keep it simple. Keep the alternate versions of lifts for when you hit plateaus etc.


Bass Junkie said:
Hmm, but apparently they aren't very good for strength, plus I don't like doing high reps. I thought about doing 10-4 reps rather than 12-6 but I'm not sure.

stronglifts 3x5 might be the way to go for now, it's just I do want size as I'm really skinny.
Click to expand...

You aren't going to get both strength and size optimally though. As Tsal points out, totally different rep ranges for both hypertrophy and strength. Doing pyramids you can do both. But what I'm getting at is that your body will react differently to weight training at your age young blood. You are only 16, doing a mixed setup would be good all round for you and would get your general strength up. I think your just trying to specify too early is all :)

It's completelly up to you obviously, just sharing knowledge, which is all this thread is about :)

I'd also stick with the 5x5 while you are on the lower weights, and drop it down to 3x5 when you start struggling with that and your lifts are going up.
 
#131
dj150888 said:
As I said, I've not been at it very long, I got the routine from a mate, it seems to be working pretty well though.

I'm open to tips on how to change the routine if you can spot any weak points.
Click to expand...

Heck, keep at it and see how it goes :)

Only thing I'd be concerned about is you aren't hitting anything hard, but you are hitting muscle groups in every specific way (incline, decline and flat bench for instance hit different parts of your pecs and have different contributions from supporting muscle groups)

Keep it up :D


Bass Junkie said:
I was thinking 7 for good for size/strength, as 6 and below seems to be strength and 8+ is almost always recommended for size.

Why I said stronglifts might be the way to go for now is I can at least get my strength up with a little bit of size gains and then go for size later on once I'd exhausted the strength gains from stronglifts.

Mehdi, the creator of stronglifts says to do 5x5 but the argument for doing 3x5 is you won't stall as soon as on 5x5, plus reg park did 3x5 and he has a physique that I'd like to have so there's another reason :p

Beast of a man!
Click to expand...

You will hit a plateau doing 5x5 before you do with 3x5, of course you will. You are doing almost twice as many lifts with 5x5!

5x5 is good as it's a bit less forgiving on technique. 3x5 would be a good progression from the 5x5 one you stall in an area. Using them both like that would get you further than 3x5 alone IMO.
 
#132
Pyramids do still appeal to me, but I wouldn't know what full-body routine to do other than stronglifts, but that is a little boring.

This is the stronglifts routine, but I could maybe do a stripped down version cutting out the bits in red.



A

Squats
Bench press
Bent over row
Press ups
Reverse crunch

B

Squats
Deadlift
OH press
Chinups/pullups
Planks

Hmm, pyramids or 3x5 though, I enjoyed doing both, but felt more comfortable with 3x5. although like you said a mixed set-up might be a good idea.
 
#133
i_got_a_mohawk said:
Heck, keep at it and see how it goes :)

Only thing I'd be concerned about is you aren't hitting anything hard, but you are hitting muscle groups in every specific way (incline, decline and flat bench for instance hit different parts of your pecs and have different contributions from supporting muscle groups)

Keep it up :D
Click to expand...

It seems to be working well for me anyway, I'm getting ready to up the weights, I'm just going up gradually rather than throwing a load of weight on and hurting myself.
 
#134
Bass Junkie said:
Pyramids do still appeal to me, but I wouldn't know what full-body routine to do other than stronglifts, but that is a little boring.

This is the stronglifts routine, but I could maybe do a stripped down version cutting out the bits in red.



A

Squats
Bench press
Bent over row
Press ups
Reverse crunch

B

Squats
Deadlift
OH press
Chinups/pullups
Planks

Hmm, pyramids or 3x5 though, I enjoyed doing both, but felt more comfortable with 3x5. although like you said a mixed set-up might be a good idea.
Click to expand...

Why not make up your own routine from scratch? If you wanted you could even do something like alternating between low rep high weight one gym day and high rep low weight the next?


dj150888 said:
It seems to be working well for me anyway, I'm getting ready to up the weights, I'm just going up gradually rather than throwing a load of weight on and hurting myself.
Click to expand...

Good stuff :) , make sure the technique is there and just build up gradually. It's amazing how much the weight adds up if you are adding 2.5 Kg to the barbell each weel :)
 
#135
i_got_a_mohawk said:
Why not make up your own routine from scratch? If you wanted you could even do something like alternating between low rep high weight one gym day and high rep low weight the next?
Click to expand...

Because I'd probably end up with something similar anyway, I only want to be doing 3-4 exercises a day, which is about right with the stripped stronglifts routine (allowing for core exercises)


Hmm, I want to keep it simple, rather than keeping track of two different sets of weights.

Ideally I'd like to have a routine that was full body, 3-4 exercises, just one set rather than A/Bing and that the weights were simple to keep track of which is why I prefer 3x5/3x7 over pyramids as you can just load up a set of weights and do that rather than figuring out what you are going to do as a starting weight, then how much to put the weights up by.

3x5/3x7 is really easy to do, just chose your weight for the three working sets, then have two warm-up sets at 60% and 80% of that weight.
 
#136
Easier to keep track of but not always giving optimal results. But fair enough, why not go for that that?

4 excersises to do?

Squats
Cleans
Shoulder Press
Bench Press

Those four would get my bet for if doing only 4 excersises. Alternating between doing shoulder press before bench press and bench press before shoulder press.
 
#138
Friday - Arms

Biceps:

Standing Curls (ez bar):
3x12@30kg

Preacher (machine) Curls:
25kgx10
20kgx10
17.5kgx12

Cable Rope Curls:
3x12@80lbs

Triceps:

Dips:
3x12@BW+20kg (on the dip bars of course, not those "dips" people off the side of a bench )

Skull Crushers:
[email protected]

Cable Extensions (140lbs) super-setted with Overhead Rope Extensions (60lbs)
3x12

V-Bar Pressdowns:
3x12@180lbs
 
#140
Bass Junkie said:
Hmm, cleans aren't good for me though, I've tried them before and because it's a standard bar (splinlock) the weights spin round and put me off balance.

What about:

Squats
Deadlift
Shoulder press
Bench press

Do you mean 3x7? I think I will :p
Click to expand...

Yeah that works. I like cleans because you can do them and not have to worry too much about DL's. Fair point on the problem with spin locks, been there, done that, pulled my shoulder :rolleyes:


dj150888 said:
Friday - Arms

Biceps:

Standing Curls (ez bar):
3x12@30kg

Preacher (machine) Curls:
25kgx10
20kgx10
17.5kgx12

Cable Rope Curls:
3x12@80lbs

Triceps:

Dips:
3x12@BW+20kg (on the dip bars of course, not those "dips" people off the side of a bench )

Skull Crushers:
[email protected]

Cable Extensions (140lbs) super-setted with Overhead Rope Extensions (60lbs)
3x12

V-Bar Pressdowns:
3x12@180lbs
Click to expand...

Must admit, never was one for the arm workouts. Different goals and all that. Just stay off my platform and out of my rack and everythings fine :smug:

I'm going to the gym tomorrow, it's been a week and a half without, not cool :hmm:
 
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