I see a lot of people on here saying stuff like "Absolutely smash that chest hard" and/or "Hit them shoulders a lot to get big!".
I was just wondering, I've only just recently started taking lifting seriously - today I done Biceps & Triceps.
One of my exercises were dumbbell tricep extensions and the most I could manage on my left arm was a 6Kg dumbbell in order to keep good form. To really stimulate this muscle and get it bigger should I be maybe try upping the weight to 10-12kg and sacrifice my form?
Cheers for any help!
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02-22-2013, 05:56 AM #1
Sacrifice form for bigger weights?
"Quit being a lil' bish!" - Ogus
+ My ICF 5x5 Training Journal of Redemption: http://forum.bodybuilding.com/showthread.php?t=162644911
+ Instagram: @WatsonS90
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02-22-2013, 05:58 AM #2
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02-22-2013, 06:04 AM #3
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02-22-2013, 06:06 AM #4
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02-22-2013, 06:06 AM #5
I'd say if you can lift heavier than 6kg then yeah maybe you should take weight over form, because you should take maybe a 10kg do as many reps as possible with it then go down to 8kg do as many reps as possible and so on, this is a good way to build strength and muscle faster, but still don't make the weight too heavy as it is good to maintain some kind of form
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02-22-2013, 06:09 AM #6
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02-22-2013, 06:10 AM #7
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02-22-2013, 06:12 AM #8
If you have to sacrifice your form to lift the weight, then you're lifting too heavy. Form>Weight at all times.
Also why are you working out like you're a professional bodybuilder?
You're a beginner, working out 3 days a week will be plenty. Follow a monday/wednesday/friday split
M-chest/tris
W-legs/abs
F-back/bis
That's the routine I followed and it worked wonders for me.
Remember, you build muscle during rest, not when you're constantly destroying them every 2 days.第一拳豪オーディーン
Lives alone crew
"I do lots of pushups and situps, and I drink plenty of juice"
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02-22-2013, 06:12 AM #9
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02-22-2013, 06:15 AM #10
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02-22-2013, 06:15 AM #11
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02-22-2013, 06:17 AM #12
You can see a pic of me but looking at my profile on my first thread. I'd link you to it but I need 50 posts (getting there).
My goal for the moment is to gain some strength and just look bigger. I'm not too fussed about aesthetics. I just don't want to be weak anymore, i.e. skinny wrists, skinny arms."Quit being a lil' bish!" - Ogus
+ My ICF 5x5 Training Journal of Redemption: http://forum.bodybuilding.com/showthread.php?t=162644911
+ Instagram: @WatsonS90
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02-22-2013, 06:24 AM #13
Keep at the lifting bro. I was in your situation and after about a month and a half of lifting six days a week I got to be as strong as my friends. And my friends had been lifting for like 2 years. But I really reccomend a lot of protein, I know a great protein shake if you're interested. Also maybe some creatine if you want to. And definitely make sure you eat solid meat everyday. I'm talking about lean meat. Grilled chicken, even grilled hamburgers if it's the right type of beef, etc. The strength will come, just eat a lot of protein and calories and conistently lift.
Bears * Blackhawks * Bulls * White Sox
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02-22-2013, 06:34 AM #14
OP, in all seriousness, don't do this routine.
Not trying to be a jerk or anything (just my opinion), but this split isn't best for you. This split hits your muscles at 1x frequency a week. You should be hitting your muscles 2-3x frequency a week.
Yes, muscles grow when rested, but would 1 set of bicep curls need the same recovery as 10 sets of biceps curls? Obviously not. It is wrong to say muscles can't grow every 2 days. It clearly depends on volume and intensity.
Also, the more frequently you hit a muscle group in a week, or the more frequently you do the same exercise in a week, the faster you can progress. OP, you're a beginner. You'd benefit greatly from either fullbody 3x a week, or an upper lower split like lyle McDonald's bulking routine.
Muscle protein synthesis is only elevated for 48-72 hours max. If you're hitting a muscle group once a week, you're not making full use of your potential to progress. And, 8 sets for a muscle group such as back, done twice a week, would allow better progression than 16 sets done once a week.
Just hit your muscles with a higher frequency. You're a beginner, you can definitely recover AND ADAPT to the frequency of high frequency training.
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02-22-2013, 06:38 AM #15
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02-22-2013, 06:43 AM #16
Did it a couple of months. Decent if you're adding proper assistance exercises (pull ups, dips) and not too much isolation movements. Burning small muscle groups through too much isolations may hinder progress in strength on your core lifts.
Babylover's SS hits each muscle group once every 5th day which is okay, but if you can tolerate higher frequency, try Lyle McDonald's bulking routine. My personal favorite.
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02-22-2013, 07:25 AM #17
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02-22-2013, 07:44 AM #18
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02-22-2013, 08:25 AM #19
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02-22-2013, 08:44 AM #20
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02-22-2013, 08:45 AM #21
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02-22-2013, 08:47 AM #22
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02-22-2013, 08:56 AM #23
To each their own. I followed this routine and you can tell from my progress photos it worked. (Note I did this for a year and each time I worked out I gave 120%). In my humble opinion I believe beginners shouldn't have high frequency training because since they are new to the whole lifting thing, their bodies will need to get adjusted to getting beat up all of the time. I've been lifting for 15 months and I'm only working out 4 days a week and I'm seeing great gains.
Just see what works best for you OP, don't go sprinting in a marathon. Take your time and get your pace right.第一拳豪オーディーン
Lives alone crew
"I do lots of pushups and situps, and I drink plenty of juice"
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02-22-2013, 08:57 AM #24
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02-22-2013, 08:58 AM #25
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02-22-2013, 09:09 AM #26
Fellow beginner here. You can see the routine I'm doing in my log (yes, shameless plug I am promoting my log). I've heard that as a beginner you want to do full-body splits so you gain some base strength and muscle before going on to more complex split. Perhaps it's an opinion thing?
180 cm / 61.5 kg
Check my log out: http://forum.bodybuilding.com/showthread.php?t=151995033
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02-22-2013, 09:10 AM #27My log: Come tell me how weak I am:
http://forum.bodybuilding.com/showthread.php?t=151970093
Starting Lifts/Current: (started jan 14)
Bench: 65x1@147/160 5x5 @146
Squat: 0@147/170 5x5 @146
Deadlift: 140x1@147/205x5 @146
OHP: 60x1@147/110 5x5 @146
Powerlifting goal: 945 B/S/D total @ 135lbs
Bodybuilding goal: 145lbs @ 8% bodyfat
My SOUNDCLOUD (I make beats and I'm one of the best): http://soundcloud.com/santaomg
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02-22-2013, 09:11 AM #28
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02-22-2013, 09:15 AM #29
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02-22-2013, 09:16 AM #30
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