LOL... extremist
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LOL... extremist
Shrek
Fucked up Kunce
maybe on a Saturday morning (not too early 'cause i sleep in) - PM me
I just hate anything with alcohol. Yuk
thechosenone
New member
Building muscle is not about working hard; it is about complete
domination of every situation! It is not about trying to be the best; it is
about total and utter disgust for anything else! It is not about training
intensely; it is about willingly blasting your muscle fibers to their
complete and utmost limits! This is it. Do you want to build some
muscle? I mean, do you want to build some serious muscle? Well you
can, and this is your chance. Starting right now.
domination of every situation! It is not about trying to be the best; it is
about total and utter disgust for anything else! It is not about training
intensely; it is about willingly blasting your muscle fibers to their
complete and utmost limits! This is it. Do you want to build some
muscle? I mean, do you want to build some serious muscle? Well you
can, and this is your chance. Starting right now.
davidb0312
New member
Hi gang, after hearing so much about this program or the beginner programs in general, I keep seeing them say to do them about 3-4 times a week, when you say that do you mean do nothing at the gym the other 3 or 4 days? or do you do something like cardio? thanks
Rambodian
No I'm not cambodian
Well I am doing the beginner routine and train mon/wed/fri, on the other days I do some cardio or just do nothing. I really need to do more cardio to cut the fat off me, but sometimes I'm a bit stuffed and just need to rest my muscles. But I train on the weights 3 times a week, every week. I go as hard as I can too, don't pussy around, just get in there and go to war with the weights and try to add some extra weight to each lift every workout. I'm finding that I can still add weight but not every workout anymore, I sometimes add weight on only 2 of the workout days instead of 3, like wed/fri and use monday as a steady day to use the weight i lifted on friday. Good luck.
davidb0312
New member
Thanks ^^, appreciated. Another quick question in regards to the sets, do you rest in between them and do you change the weights at all. I can understand you might change between wednesday and friday but do you lift say 50kg for the whole 3 sets?
Rambodian
No I'm not cambodian
Yep, I rest about 1min between sets, sometimes 2min, depends how I feel. I do what i call warm up sets:
So say squats, I'll do;
2xbarx10reps and do some light stretches to help get deep.
2x50kgx8reps
3x85kgx5reps
than I do my heavy squats for;
3x110kgx5-8reps
I'm still working up to 8reps and when I get them I'll go to 115kg and start again, my strength is still growing but not as fast now. last time I got 2x5 and the last set I got 2reps, so monday I'm hoping to beat that. If i can't add weight I try to add an extra rep. Sometimes after the heavies i drop back to say 90kg and pump out another 8reps to feel more of a pump, but not always.
I do this sort of set up for all the lifts, I take about an hour to do the whole routine, sometimes 1.5hrs if im not really energetic.
So say squats, I'll do;
2xbarx10reps and do some light stretches to help get deep.
2x50kgx8reps
3x85kgx5reps
than I do my heavy squats for;
3x110kgx5-8reps
I'm still working up to 8reps and when I get them I'll go to 115kg and start again, my strength is still growing but not as fast now. last time I got 2x5 and the last set I got 2reps, so monday I'm hoping to beat that. If i can't add weight I try to add an extra rep. Sometimes after the heavies i drop back to say 90kg and pump out another 8reps to feel more of a pump, but not always.
I do this sort of set up for all the lifts, I take about an hour to do the whole routine, sometimes 1.5hrs if im not really energetic.
davidb0312
New member
Thanks mate, so you're basically doing pyramid sets ( I think) sounds good. I'm going to try this sort of workout starting next weekend. Goodluck with your lifts, I'm sure you'll smash your PB easily.
It is 3 straight sets of the same weight, rambodians warm-up is frankly a near workout in itself and pointless. Do about two sets if you like at about 50% and 75% or do a general mobility warm-up and just get straight into your worksets. Warm-ups do not reduce your chances of injury or provide any special benefit to lifting more than a general warm up would.
Rambodian
No I'm not cambodian
Yes dave is right about the warm up sets, they are a small workout, but they are certainly not pointless thats just a stupid thing to say. Its just something I find works for me quite well, you may be able to just go straight to the 3 heavy sets and pump them out. I did it like that until I started to get to the heavier weights, now I like a long warm up to get ready for the heavier sets. Whatever floats your boat as they say, do what feels comfortable to you, that's the most important thing, listen to your own body. I have realized its never as simple as black and white when it comes to training, but it isn't difficult either.
davidb0312
New member
I dont mind doing a light set myself even just the bar is good especially on my first exercise of the session, helps me crack the bones and feel compftable when i lift heavy
good on ya David for giving the beginners program a go. Without a doubt, you probably see no one at your gym doing barbell military press, proper squats and dead lifts (I went to a health works for a bit and I was the only one doing military press. Saw a few doing hack squats and the odd one or 2 doing deads.
It will be interesting to see how you transform after 3 months of consistent training.
It will be interesting to see how you transform after 3 months of consistent training.
Goosey
.
Break-in training.
Extreme degrees of muscular soreness can be – and should be – avoided by following a carefully outlined "break-in" program of training for at least a week; and in some cases, as much as ninety days of break-in training may be required.
In such cases, prolonged break-in training will not be required because of any considerations due to muscular soreness.
During the first week of training – if at all possible – a trainee should exercise daily for a period of about thirty minutes; during that first week of training, only one set of one exercise should be performed for each of the major muscle masses of the body – and these sets should be terminated before reaching a point of muscular failure.
However, it is necessary to work the muscles fairly hard – no amount of light movements will prepare the muscles for the heavy workloads that will follow in the normal course of training.
At least some degree of muscular soreness is almost unavoidable, but it is neither necessary nor desirable to work a new trainee so hard that he will become extremely sore; but should extreme soreness result, then it is absolutely necessary to work the muscles quite hard until such a time that a normal condition returns.
If a muscle is worked hard enough to produce an extreme degree of soreness within twenty-four hours, then that muscle should be worked heavily every day until no traces of soreness remain; if not, then the subject will probably be crippled for at least a week.
But while that is certainly true, it is almost impossible to convince a new trainee that he should heavily work a muscle that is already extremely sore; he will tend to feel, rather naturally, that hard work got him into that condition – and when you suggest even harder work as a cure, it may appear that you are suggesting pouring petrol on a fire as a means of extinguishing it.
But if extreme muscular soreness results within twenty-four hours after a workout – and if no exercise is performed on the second day – then a literally crippling degree of soreness will result on the third day, and the fourth day will usually be far worse.
The worst form of muscular soreness involves the attachments of the tendons and ligaments, and in extreme cases it may be literally impossible to straighten the arms or stand in a normal manner with your heels flat on the floor; in such cases, more exercise – heavy exercise – is the only possible solution.
Without additional exercise, normal activity may be impossible for as much as ten days or two weeks.
But such a situation can be – and should be – avoided; if a new trainee suffers that sort of results from his first workout, you have probably seen the last of him – although he might be tempted to come around a month or so later and burn your house down, with some possible justification.
I'll outline a template that I am using on some beginners with excellent results.
I have three boys following this with outstanding results.
Extreme degrees of muscular soreness can be – and should be – avoided by following a carefully outlined "break-in" program of training for at least a week; and in some cases, as much as ninety days of break-in training may be required.
In such cases, prolonged break-in training will not be required because of any considerations due to muscular soreness.
During the first week of training – if at all possible – a trainee should exercise daily for a period of about thirty minutes; during that first week of training, only one set of one exercise should be performed for each of the major muscle masses of the body – and these sets should be terminated before reaching a point of muscular failure.
However, it is necessary to work the muscles fairly hard – no amount of light movements will prepare the muscles for the heavy workloads that will follow in the normal course of training.
At least some degree of muscular soreness is almost unavoidable, but it is neither necessary nor desirable to work a new trainee so hard that he will become extremely sore; but should extreme soreness result, then it is absolutely necessary to work the muscles quite hard until such a time that a normal condition returns.
If a muscle is worked hard enough to produce an extreme degree of soreness within twenty-four hours, then that muscle should be worked heavily every day until no traces of soreness remain; if not, then the subject will probably be crippled for at least a week.
But while that is certainly true, it is almost impossible to convince a new trainee that he should heavily work a muscle that is already extremely sore; he will tend to feel, rather naturally, that hard work got him into that condition – and when you suggest even harder work as a cure, it may appear that you are suggesting pouring petrol on a fire as a means of extinguishing it.
But if extreme muscular soreness results within twenty-four hours after a workout – and if no exercise is performed on the second day – then a literally crippling degree of soreness will result on the third day, and the fourth day will usually be far worse.
The worst form of muscular soreness involves the attachments of the tendons and ligaments, and in extreme cases it may be literally impossible to straighten the arms or stand in a normal manner with your heels flat on the floor; in such cases, more exercise – heavy exercise – is the only possible solution.
Without additional exercise, normal activity may be impossible for as much as ten days or two weeks.
But such a situation can be – and should be – avoided; if a new trainee suffers that sort of results from his first workout, you have probably seen the last of him – although he might be tempted to come around a month or so later and burn your house down, with some possible justification.
I'll outline a template that I am using on some beginners with excellent results.
I have three boys following this with outstanding results.
Fadi, thanks for this thread.
I'm new to both the forums & weight training in general, but I plan to be sticking around for a while. Looks like a pretty solid program, and I can't wait to get out there & give it a go.
I think to start with, eating properly is going to be one of my biggest challenge. Having said that, I don't eat 'junk food', but more getting to know what and when to eat.
I'll apologise in advance for any questions that I may ask, which I'm sure you've had to answer dozens of times already.
I'm new to both the forums & weight training in general, but I plan to be sticking around for a while. Looks like a pretty solid program, and I can't wait to get out there & give it a go.
I think to start with, eating properly is going to be one of my biggest challenge. Having said that, I don't eat 'junk food', but more getting to know what and when to eat.
I'll apologise in advance for any questions that I may ask, which I'm sure you've had to answer dozens of times already.
Fadi
...
You're welcome.
What to eat? Food, real food. When to eat? When you're hungry is the best time. Hungry here has two meanings, a psychological one and a physical one. Whenever I plan to pack on the weight, I simply turn on the "hunger" switch in my head and let the physical hunger follow suite.
No need to apologise since we all have the potential to learn by answering your questions.
Welcome to Ausbb.
Fadi.
Figjam Brah
Srs feels brah
Those zig zag bars are called curl/super curl bars, there mainly for bicep curls, to take pressure off the wrists. If its not too awkward to do and isn't hurting it should be fine for now.
The main reason for safety/power racks/cages is safety, so you can rack/unrack eailsy, so you don;t have to clean the bar over head, as with 50kgs that might be hard. Also for if you drop the weights, don't want it falling on you if you fail a rep.
The main reason for safety/power racks/cages is safety, so you can rack/unrack eailsy, so you don;t have to clean the bar over head, as with 50kgs that might be hard. Also for if you drop the weights, don't want it falling on you if you fail a rep.
Big Mick
"2014 - Kunce of the year"
The bar you are talking about is a specialised bar generally only used for arm curls, and may be tricep extensions.
Just go and buy a proper bar, I bought a great bar for $50 a few weeks back, and I have dead lifted over 150kg with it with no problems. Bought it from a factory direct place in Syndey (Condell Park/Milperra) PM me if you want details.
I also know a guy selling Samson Squat Stands for cheap, again PM me for details.
Mate I might even have a bar I can sell you for cheap to get you started, might even have a bench and some extra weights for sale as well. All good quality stuff PM me and I will give you details, I am assuming you are in Sydney?? happy to discuss and help you out with gear I am planning on selling.
Still sorting through it at the moment deciding what I need to sell and what I am keeping.
