training advice

djsim

djsim

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Mar 18, 2007
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Background info first;
Started back training at the gym after almost 4 years off. Have been training 4-5 days a week for almost a month now, and have been getting a lotof sleep and 240+g protein daily... a good diet in general (even quit smoking this week!).

OK, so I have been running a simple test cycle for the last couple of weeks (75mg prop EOD, 250mg test undec weekly, 0.7mg anastrozole EOD).

Now what I want an opinion on is this;

Am I best doing;

1) a heavier weight on my 1st set (aiming for 8 reps), and then keep trying that weight for 2-3 more sets (but maybe only get 6 reps for sets 2 and 3)... or
2) should I be aiming for 3-4 sets of 8 reps?

I';ve got no problem not lifting the heaviest weights (no interest in dicksizing contests), so my goal is obviously to put on size, but I want it done properly. I guess a good way to put it would be; when do you move up to a heavier weight? When you can get 3 sets of 10 out easily, or 4 sets of 12 etc...

Opinions appreciated.
 
Why the fuck would you start an exercise with heavy weight and keep repping it out for 3 sets?...

My current rep scheme is 4 sets mostly sticking in between 8-12 repititions....When I max on a set, unless its bench, I usually shoot for 5
 
Running undec? thats unusual.

I'd say if you can knock out 3 sets at 8-12 or 4 sets 6-8 you can prolly add 5% to the bar.
 
you may want to get yourself into slightly better shape before you start running test if you haven't been working out for 4 years.
 
PARooolller said:
Why the fuck would you start an exercise with heavy weight and keep repping it out for 3 sets?...
Click to expand...
This idea was popular with the 5x5 routine (using the same weight for all sets). The idea is to get more work in prior to burning out the CNS.

To the OP, don't over analyze it. Try both, keep a log. This is the only way to learn what your body will respond to.

As for when to move up in weight, when you accomplish your goal, whatever it may be, you increase the weight. Thus, you will move up in weight when using straight sets when you hit your target reps for all sets. If not, you remain the same. If you're doing 3x8 with the same weight, you might hit 8 reps on your first two sets and then hit 6, so you stick with it.
 
toa$t said:
you may want to get yourself into slightly better shape before you start running test if you haven't been working out for 4 years.
Click to expand...

LOL, that doesn't mean I haven't moved in 4 years like Jarad from Subway :\
The fascia is already stretched so it doesn't take long to fill what I already had back in 2006 (muscle memory I guess it's called).
As I said, I'm not looking to bench press more than everyone else, just get back in shape. I always used to do 3 sets at 8 reps of the same weight, but wanted your opinions on what worked for you personally.
 
Whenever I'm working on building my muscle up I normally do 3 sets going up 10-20lbs each set but going down 2 reps each set. Example is as follows

Set 1 of Excercise A
80lbs x 12reps

Set 2 of Exercise A
90lbs x 10reps

Set 3 of Exercise A
100lbs x 8reps
 
phazeshifter said:
Whenever I'm working on building my muscle up I normally do 3 sets going up 10-20lbs each set but going down 2 reps each set. Example is as follows

Set 1 of Excercise A
80lbs x 12reps

Set 2 of Exercise A
90lbs x 10reps

Set 3 of Exercise A
100lbs x 8reps
Click to expand...

I do something similar to that but I do 4 working sets...with the last set anywhere from 3-5 reps until failure..
 
PARooolller said:
I do something similar to that but I do 4 working sets...with the last set anywhere from 3-5 reps until failure..
Click to expand...

I agree and but in order not to exhaust my muscle ion the first exercise, I prefer to do my last exercise for each muscle group i'm working on that day until failure, or dropsets depending. Also this is only what i do when bulking or on a building cycle. i'm currently on Liquid Clen and Liquid T3 to cut and doing all low weight high reps to keep muscle tone and try to make any muscle loss minimal as well as a lot of cardio in a low intesity in morning on empty stomach...also to burn fat and not muscle.
 
A good way to pack on mass quickly is with high volume. For me, it works better than heavy weight.

One good program is "German Volume Training".
 
this is a little bit unorthodox method for hardgainers - it could be important to recruit the muscle fibers and vascularity(pump) to the bodypart you are working. I kind of like starting with a light weight and medium intensity basically flexing through the whole movement trying to get a pump, taking a minute or two break periodically flexing , another shorter "pump" set and then after a very short rest, blasting out a HEAVY weight you honestly know you can normally do at 2-3 reps full range of motion max intensity. then go eat lol
If that max intensity set gets up to like 6 full reps increase a little.

if you live in the gym/workout freak at home- you can do 2 workouts a day(different bodyparts). Also on low intensity "pump" sets for non-bodypart(s) of the day are good to do periodically throughout the day. Like if you're not doing "back" today maybe some concentration curls and flexing medium-low intensity just aiming for a pump.

All this shouldn't over tax your body, but it should increase your size and power and vascularity. If you are doing a cycle of steroids you may have too much energy for just one Heavy set(or in other words you wouldn't have to worry about exhausting your body as much as a "natural" hardgainer) so u could hit a bodypart with two or three of the final high intensity sets maybe different exercise/angles
 
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I have settled on doing 4 sets with really good form and have moved up in weight only when I can do at least 3 sets of 10 reps. I've been keeping a detailed logbook which has really helped (as it has in the past) because it really makes it clear where there are gaps in diet and training which otherwise would not be easy to pick up on. I'm still filling out (muscle memory) which is a good motivator :\

Just to confirm my understanding on this...
Take the bicep barbell curls using the curved bar. I use the bench which isolates the bicep and obviously can lift much less than I could were I not using the bench (ie standing). Am I right in thinking that there is more benefit from really good form as opposed to heavy weight with sloppy form? I mean, if sloppy form is used, then really you're not training just the bicep (or whatever muscle group) alone anyway, are you?
 
^Bicep curls using bad form tends to recruit the back and pelvis/hip muscles so yes good form is much more important than heavy weight (especially with such a small muscle as the bicep).

Make sure you get the final part of the curl in- really helps develop the peak.
 
Personally I'd stick to 3 sets of 8 reps or near that for the last set i.e. 6 or do 5x5. I think if your failing on your third set at 6 your training adequatley.
 
^ OK, thanks for the advice. I'm really glad I came back into training now I'm a bit older... when I was 21 all I wanted to do was to lift more weight even if it meant bad form. Now I don't give a shit if I can't lift more than the next guy, because in 6 months from now that won't be the case if I stick to good form.
I've heard from other people when you can do 3 sets of 12 move up 10% in weight. This seems to be a good thing to aim for for now, since it ensures the form is right which is important for the heavier stuff.
 
For anything with a fixed range-of-motion, I will do 2x10 and then increase by ~20% and do 2x8.

For anything with a free range-of-motion, I will do 2x12 and then increase by ~10% and do 2x10.

It's simple, but it works for me (or at least has been the past few weeks - I was a former same weight the entire time person).
 
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