Queensland5
New member
thanks guays
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opinions wanted, please
- Thread starter Queensland5
- Start date
Bench Polkov
SIR BENCHALOT
Ok then, good luck with being a douche-nozzle.
All hostilities aside.
You are very much a novice, not that there is anything wrong with that.
First off, you posted in the strength section, but I'm guessing your asking if low reps will build size.
You lift in a gym to get strong, you eat to get big, that is what most are trying to tell you.
If you use heavier weights for lower reps, you will get stronger over time, but it doesnt mean you'll get bigger.
To get bigger you need a calorie surplus, not a particular rep scheme.
You can get bigger on 1-3 reps or 10-15, as long as your eating roughly 20 times your bodyweight in pounds x calories...ie 90kg = 198lbs = 4000 calories.
Your size gain has nothing to do with reps. The fact you dont know this led some people to believe you were a novice, which in fact you are.
This was clearly evedient by the fact you told us how much you bench, not squat or deadlift.
Rookie mistake in the strength section.
Hope this helped, oh in case you dont know, there are a few guys on here who bench over 200kg and squat over 300kg, so I wouldnt be bragging about a 120kg BP.
You are very much a novice, not that there is anything wrong with that.
First off, you posted in the strength section, but I'm guessing your asking if low reps will build size.
You lift in a gym to get strong, you eat to get big, that is what most are trying to tell you.
If you use heavier weights for lower reps, you will get stronger over time, but it doesnt mean you'll get bigger.
To get bigger you need a calorie surplus, not a particular rep scheme.
You can get bigger on 1-3 reps or 10-15, as long as your eating roughly 20 times your bodyweight in pounds x calories...ie 90kg = 198lbs = 4000 calories.
Your size gain has nothing to do with reps. The fact you dont know this led some people to believe you were a novice, which in fact you are.
This was clearly evedient by the fact you told us how much you bench, not squat or deadlift.
Rookie mistake in the strength section.
Hope this helped, oh in case you dont know, there are a few guys on here who bench over 200kg and squat over 300kg, so I wouldnt be bragging about a 120kg BP.
Queensland5
New member
wow, you really do talk a lot of rubbish. thanx guise!!!
Bench Polkov
SIR BENCHALOT
^Don't mention diet, it makes him cranky.
fishobob
New member
Shrek
Fucked up Kunce
I don't see any attitutude in the OP's post. maybe it's you need to look at your attitude.
I don't see any attitutude in the OP's post. maybe it's you need to look at your attitude.
You must have missed post #3
Which was a reply to some helpful advice/opinion (post #2), which was requested in post #1
Sticky
Active member
I don't see any attitutude in the OP's post. maybe it's you need to look at your attitude.
Either you are being sarcastic, or we have very different opinions on what a good attitude is mate.
Last edited:
Kyle Aaron
Active member
Beginners do lift that, I see it every day in my gyms. They do a half-rep, the bar doesn't touch their chest, and their squat, deadlift, and other lifts are much, much less than that.
One of the signs of being a complete novice is that your bench press is higher than your squat or deadlift, and the squat and deadlift are under your bodyweight. As Markos said, nothing wrong with being a beginner. Everyone has to start somewhere.
What he said, you should listen to.
Squat. Start with empty bar. Do 5 reps. Add 5kg, and do 5 reps more. Repeat until you cannot get 5 reps. That is your starting work weight for squats.
Overhead press. Start with empty bar. Do 5 reps. Add 2.5kg, and do 5 reps more. Repeat until you cannot get 5 reps. That is your starting work weight for overhead press.
Deadlift. Start with the bar plus a 20kg plate each side. Do 5 reps. Add 10kg, and do 5 reps more. Repeat until you cannot get 5 reps. That is your starting work weight for deadlift.
Next time in the gym, your routine will be,
Squats, 5x4 warmup, 3x4-6 work weight. Add 5kg each time you progress.
Overhead press, 3x6 warmup, 3x4-6 work weight. Add 2.5kg each time you progress.
Deadlift, 3x4-6 warmup, 3x4-6 work weight. Add 5kg each time you progress.
With the warmup, begin with the empty bar (or with 60kg in deadlift) for your first set, then go up in roughly equal steps to your work weight. For example, if your working weight for squats were 60kg, you'd go - warmups 20kg 1x4, 30kg 1x4, 40kg 1x4, 50kg 1x4, 55kg 1x4, then work 60kg 3x4-6.
With the work sets, notice there's a range given. In your first session, do 3x4. In your second, 3x5. In your third, 3x6. When you can do 3x6, add the weight listed then drop back to 3x4.
If you cannot make the target reps, you owe reps with 100% interest. For example, if you were supposed to 3x6 and only managed 6,5,4, then you are short by 3 reps, so you owe 6 reps. You have to get out 6 reps, even if it's only 1,1,1,1,1,1. Don't add weight until you can get 3x6 straight across.
Eat heaps of good food. Stretch after your workout. On your off days, do some light cardio like an hour's brisk walk or half hour jog or swim, this helps your recovery, means less pain.
Keep at it, keep it simple. Consistent effort over time gets results. This is simple, not easy.
Last edited:
Shrek
Fucked up Kunce
yeah i did..sorry. My appologies to Sticky.