mattk
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Registered: 27th Feb 06
Location: St. Helens
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a spotter is deffo a must
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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quote:
Originally posted by johnhara1
quote:
Originally posted by Carl
10 reps is too much if your aim is to get stronger or put on muscle.
I do 3x6 and as that gets easy i add a rep, once 3x8 can be accomplished i then move up a weight and go back to going 6. (this is after a couple of months back in training)
That's what i've learnt anyway, people do things differently and have there own ways, but i've read plenty of literature in regards to this,(as in journals not issues of mens health!) and it seems to be the general consensus.
I disagree with 10reps being too much to increase strength or size becasue this is what i am currently doing but increasing the weight draumatically and doing reps of 6 is what ive always been told to do to bulk up.
I always aim for 10reps before putting the weight up, ive been back at the gym 4 months and just broke through the 100kg barrier again for 10, and ive hit 6 reps straight after at 110kg. My strength and size are improving with the 10rep method  hopew to have 110kg cracked by november.
[Edited on 11-10-2007 by johnhara1]
10 reps will still lead to gains but taking overload and progression into account, 6-8 method is said to be more efficient, so it could lead to quicker gains but still at a an optimum rate of grow that is not detrimental. Everyone is different though. Thats the general consensus that you will get from anyone who has scientifically researched in that area, ie not just heard it from some meat head in the gym who thinks he knows everything or been told it off a gym instructor. (not slating all gym instructors, just a large percentage that only seem to know the very basics.)
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johnhara1
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Registered: 19th Oct 06
Location: Newcastle upon Tyne
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quote:
Originally posted by mattk
a spotter is deffo a must
yes definately, even if he's not really needed, having him there just in case makes you push a heavier weight and also he's there to spur you on.
Lad in the gym yesterday gets on the bench, pushes out 110kg for 10, no spotter "ok he's a big lad, he'll be ok" im thinking. He then puts 150kg on, no spotter  pushes out another 10 no problem 
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Marc
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Registered: 11th Aug 02
Location: York
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Had another 1-1.5 hours this morning doing the same routine. I know its only been 3 sessions but theres a definate sense of improvement in staminer.
Plus, in the reception they have a pryrimid of Branstons baked beans free for members and I've had 6 cans now 
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mattk
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Registered: 27th Feb 06
Location: St. Helens
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Ive been going at it regulally now for a good 4 months and realised yesterday my routine is getting to easy
Up the weight lower the reps for a few weeks now 
started using optimum 100% whey, Fantastic value for 35 quid tastes gorgeous too
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Marc
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Registered: 11th Aug 02
Location: York
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I think I've sussed out a timetable, it maybe subject to change yet. Will give it a go and see how we get on, day 1 might be a bit busy yet.
Day 1:
Treadmill (Warm up)
Chest
Biceps
Pecs
Row
Treadmill (Warm down)
Day 2:
Treadmill (Warm up)
Back
Triceps
Row
Treadmill (Warm down)
Day 3:
Treadmill (Warm up)
Shoulders
Legs
Row
Treadmill (Warm down)
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dna23
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Registered: 1st Nov 04
Location: Northamptonshire
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What is the difference between your chest and pec workout on Day 1?
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Marc
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Registered: 11th Aug 02
Location: York
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Differant machine and pec works other muscles in the arms too, tricep I think. I may change that to another day yet.
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dna23
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Registered: 1st Nov 04
Location: Northamptonshire
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So the Chest section is just one exercise and the pec just one also?
I'd normally work Chest and Triceps on the same day because quite a few of the chest exercises also use triceps e.g. Dips and Flat bench press.
Then put the back and biceps together. I'm not to sure on this Pecs and Chest differentiation, I've never seen it done like that.
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mattk
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Registered: 27th Feb 06
Location: St. Helens
User status: Offline
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we do chest as day one - back and triceps as day two, then shoulders and bicepcs as day three
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Marc
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Registered: 11th Aug 02
Location: York
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All trial and error until I get a work out I'm comfortable with. Will give this a go then I can chop and change accordingly.
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dna23
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Registered: 1st Nov 04
Location: Northamptonshire
User status: Offline
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You can vary it how you want as mattk has shown, each person has their own way of doing things based on what they're looking to achieve in the gym, the weights being used, recovery time .etc
I try and vary mine every 6 weeks. I'm currently doing: Chest and Triceps, Back and Biceps, Legs, Shoulders and Abs.
quote:
Originally posted by Marc
All trial and error until I get a work out I'm comfortable with. Will give this a go then I can chop and change accordingly.
Good luck with it
Have you got any PT's at the gym who know what they're on about? They may be able to give some suitable advice/guidance but it does sound like you've got a good idea of what to do.
[Edited on 14-10-2007 by dna23]
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Craig W
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Registered: 31st Oct 00
User status: Offline
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Marc what do you do for chest and what is this pec routine you talk of?
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Marc
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Registered: 11th Aug 02
Location: York
User status: Offline
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3 sets of 10 on the bench press, 60kg, 55kg and 50/40kg (depending how fucked I am!
Pectoral fly machine.
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Craig W
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Registered: 31st Oct 00
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Ah, a little confused as to why you list the pec machine as seperate, because it's still a 'chest' routine.
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mattk
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Registered: 27th Feb 06
Location: St. Helens
User status: Offline
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we do chest seperate as its the area were after improving the most, normally dont have enough energy to do anything else after that
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Marc
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Registered: 11th Aug 02
Location: York
User status: Offline
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Well, listed seperate as was differant machine! I know its same exercise.
How does the routine sound to you?
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Craig W
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Registered: 31st Oct 00
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And i'd do flyes with dumbells. It's a range of motion which only your body can give as a natural movement and machines limit this.
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Craig W
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Registered: 31st Oct 00
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Im still confused lol. Generally when people list a training session for 'chest' this covers all exercises.
Going by the way you listed it, i assume 'chest' is just bench press?
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mattk
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Registered: 27th Feb 06
Location: St. Helens
User status: Offline
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when i mean chest
I mean
bench
dips
incline
flys
cable crossovers
decline
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Craig W
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Registered: 31st Oct 00
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Yeah that's what i mean... 'chest' is a combination of exercises, not just one.
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Craig W
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Registered: 31st Oct 00
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Mattk... you do 6 different exercises for chest?
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Marc
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Registered: 11th Aug 02
Location: York
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Theres a few machine we use that incorporate the chest.
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Craig W
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Registered: 31st Oct 00
User status: Offline
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Machines that incorporate the chest wont get you too far... you need heavy ass weight and compound movements. Free weights FTW.
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mattk
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Registered: 27th Feb 06
Location: St. Helens
User status: Offline
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we do those I listed
depending on the week we will scrap decline and go on the pek dek thinggy
Or add press ups in after the dips
Why, am I doing summat wrong?
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