What should i do, when i am working out for size, perhaps on a cut or a bulk. Doing 3 sets of each exercise along with 1 warm up set, at 8-12 reps.
I hit tricep rope pulldown, warm up on 10kg... no problem. My first set is 20kg, i nail the 12 reps. Now 30kg, i fail on 4 reps. Should i stop there, or do 1-2 more sets of 12 reps at 20kg?
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"Ain't nothing to it but to do it" -- Ronnie Coleman
"It's not who you are inside, it's what you DO that defines you"
What should i do, when i am working out for size, perhaps on a cut or a bulk. Doing 3 sets of each exercise along with 1 warm up set, at 8-12 reps.
I hit tricep rope pulldown, warm up on 10kg... no problem. My first set is 20kg, i nail the 12 reps. Now 30kg, i fail on 4 reps. Should i stop there, or do 1-2 more sets of 12 reps at 20kg?
Sounds like you may want to either take a 1 minute rest between sets (which I don't recommend) or super set it with an exercise for a different body group. If I were you, I would do 1 set of 10 with 20kg, 1 set of 10 with 25kg, and go to failure on 1 set with 30kg and super set it with a bicep exercise. Good luck!
Increase your reps as often as you can, and when you can get 30 KG for 8 to 12 reps, start at 25KG and finish at 35 KG.
I would always do the three working sets, regardless of how few reps you can accomplish, or even if you have to keep the weight the same. Eventually the strength (and with it, size) will come.
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Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
Increase your reps as often as you can, and when you can get 30 KG for 8 to 12 reps, start at 25KG and finish at 35 KG.
I would always do the three working sets, regardless of how few reps you can accomplish, or even if you have to keep the weight the same. Eventually the strength (and with it, size) will come.
Thanks man. What if i only squeeze out two reps on the 30kg? Try again next time with same weight until it increases?
__________________
"Ain't nothing to it but to do it" -- Ronnie Coleman
"It's not who you are inside, it's what you DO that defines you"
noxplode or xtend helps with endurance, but you may benefit most from some cheap old creatine monohydrate...
What's your goal, strength or size?
Is that to drink post-workout, and it helps with muscle gains right? My goal is size, but im also doing some am cardio, and some cardio right after weights as my body fat is around 25%.
__________________
"Ain't nothing to it but to do it" -- Ronnie Coleman
"It's not who you are inside, it's what you DO that defines you"
Is that to drink post-workout, and it helps with muscle gains right? My goal is size, but im also doing some am cardio, and some cardio right after weights as my body fat is around 25%.
A few comments, because i was there once.
Lose the fat first. Building muscle under fat just makes you look bigger, but still fat. When lean, even a small muscle gain is significant.
It took me a long time to give in and stick to fat loss. Look at my weight chart for an example.
You should focus on higher reps 10-15 range. Instead of your pyramid, increase your total volume. If you're doing 20kgx12 and 30x 4, you're moving 360kg of weight. if you do 2 sets of 20x12, you've moved 480kg. That is significantly more work.
Try your exercises, all of them, in a 10-15 rep range. Try to do more sets. If you can't do the reps, reduce the weight.
For tri extensions instead use:
20x12
20x12
25x10
25x10kg
if you can do that.
Additionally, you should be focusing more on compound exercises using free weights. This will burn the most calories for each body movement. Isolation exercises are ok too, but don't rely on them.
Creatine can be taken any time, but is most effective post workout. You will not notice it for about 5 days, but it will increase your strength. You may gain some water weight, but ignore that, it's temporary. Take it every day, even if not working out.
Good luck.
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oh and gecko that link did not contain answers only the search page - swiftness_02
crossfit, the Apple/mac of the fitness world... T-Mac
Lose the fat first. Building muscle under fat just makes you look bigger, but still fat. When lean, even a small muscle gain is significant.
It took me a long time to give in and stick to fat loss. Look at my weight chart for an example.
You should focus on higher reps 10-15 range. Instead of your pyramid, increase your total volume. If you're doing 20kgx12 and 30x 4, you're moving 360kg of weight. if you do 2 sets of 20x12, you've moved 480kg. That is significantly more work.
Try your exercises, all of them, in a 10-15 rep range. Try to do more sets. If you can't do the reps, reduce the weight.
For tri extensions instead use:
20x12
20x12
25x10
25x10kg
if you can do that.
Additionally, you should be focusing more on compound exercises using free weights. This will burn the most calories for each body movement. Isolation exercises are ok too, but don't rely on them.
Creatine can be taken any time, but is most effective post workout. You will not notice it for about 5 days, but it will increase your strength. You may gain some water weight, but ignore that, it's temporary. Take it every day, even if not working out.
Good luck.
I've been told this by a number of people and i intend to lose the fat first. Cardio is good, 5 days of am cardio, and 2 days of H.I.I.T. Then 3 days working with weights.
I was thinking of doing a 12 week programme (a friend whos jacked told me you shouldn't use a programme more than 4 weeks?) and splitting it into this:
DAY 1: Chest, Shoulders, Triceps
DAY 2: Back, Biceps, Traps,
DAY 3: Legs, Abs
What do you think?
I am confused at the 10-15 rep range though, why is this? I thought 8-12 was for building size, and 3-5 was for building strength. I don't feel like i'm very strong so am confused how to cut well with lifting a moderate size. What will 10-15 reps do for me?
With the triceps do you mean 2 sets of 12 reps at 20 lbs and then 2 sets of 25lbs at 10 reps?
__________________
"Ain't nothing to it but to do it" -- Ronnie Coleman
"It's not who you are inside, it's what you DO that defines you"
I've been told this by a number of people and i intend to lose the fat first. Cardio is good, 5 days of am cardio, and 2 days of H.I.I.T. Then 3 days working with weights.
I was thinking of doing a 12 week programme (a friend whos jacked told me you shouldn't use a programme more than 4 weeks?) and splitting it into this:
DAY 1: Chest, Shoulders, Triceps
DAY 2: Back, Biceps, Traps,
DAY 3: Legs, Abs
What do you think?
I am confused at the 10-15 rep range though, why is this? I thought 8-12 was for building size, and 3-5 was for building strength. I don't feel like i'm very strong so am confused how to cut well with lifting a moderate size. What will 10-15 reps do for me?
With the triceps do you mean 2 sets of 12 reps at 20 lbs and then 2 sets of 25lbs at 10 reps?
I am also going to start taking Glutamine 3 times a day. one after am cardio, one post workout and one before bed.
__________________
"Ain't nothing to it but to do it" -- Ronnie Coleman
"It's not who you are inside, it's what you DO that defines you"
I've been told this by a number of people and i intend to lose the fat first. Cardio is good, 5 days of am cardio, and 2 days of H.I.I.T. Then 3 days working with weights.
I was thinking of doing a 12 week programme (a friend whos jacked told me you shouldn't use a programme more than 4 weeks?) and splitting it into this:
DAY 1: Chest, Shoulders, Triceps
DAY 2: Back, Biceps, Traps,
DAY 3: Legs, Abs
What do you think?
I am confused at the 10-15 rep range though, why is this? I thought 8-12 was for building size, and 3-5 was for building strength. I don't feel like i'm very strong so am confused how to cut well with lifting a moderate size. What will 10-15 reps do for me?
With the triceps do you mean 2 sets of 12 reps at 20 lbs and then 2 sets of 25lbs at 10 reps?
A full body workout is more effective for weight loss than a split, but a split will work too.
You can't add size while losing fat.
That's a lot of cardio. HIIT 3-4 times/week is plenty.
No exercise program will overcome a bad diet, go to the losing fat/nutrition section and study, study, study.
Glutamine is a waste of money at your point. Wait until you've hit a plateau.
More reps will allow for more total weight to be moved before you fail. You want to maximize your work.
__________________
oh and gecko that link did not contain answers only the search page - swiftness_02
crossfit, the Apple/mac of the fitness world... T-Mac
I read here that higher rep ranges for cutting is a myth.
How does am cardio (steady state for 40 mins), 4 days a week sound? combined with 2 days h.i.i.t on different days in the afternoon.
that thrad did not support that with any evidence....
You want to maximize volume to maximize energy used. If you consistently go to failure on low rep sets, you're not doing that.
The majority of that thread supported doing compound lifts. Do them.
the consensus i've seen is that anything over about 30 minutes is counterproductive. At that point it's not aerobics but endurance training. Do you want to look like a marathon runner?
__________________
oh and gecko that link did not contain answers only the search page - swiftness_02
crossfit, the Apple/mac of the fitness world... T-Mac
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