First of all, thanks for the giant post, Remy.
Second, they mention “negative” reps a lot. I’m assuming they mean, focus on the ‘drop’ in push-ups and the ‘let down’ of curling right? If yes, anyone have any comments?
ya, the thing is i can do 12 dips, but i dont think i can do 12 dips every set, by the third set, that is why i asked, maybe i can combine the two lol…
im glad you switched up the periodization, cause i wasnt really feeling them…but i like the one you just wrote…
i should be starting this next week…
im outi
Roberth
ps…here is another question…so for that particular periodization you are expecting me to for the first week, go heavy, second week go light, 3 week medium, and last week unload? cause that is what i see what i look at that…i just want to make sure…cause other ones you had is like light, medium, heavy…
Good read Remy, makes me wonder about something now.
To bulk or not to bulk?
I’m trying to put on LBM, now easiest way would be bulking. My question is, how much fat would I put on that I’d later have to get rid of after my bulk? My BF right now isn’t too high or too low, so it’s decent.
Wow lots of questions…long post alert
On the days where you are doing less than 12 reps, do regular dips…you will be grinding out 12 rep sets before you know it. Whenever you feel comfortable doing so, add some weight. About the periodization…I wrote like 3 programs at once and tried to give examples of different periodization to use…once I saw it again, it was obvious it needed some changes, sorry.
Yes you are going relatively heavy the first week. This first week is when you will be the most fresh as the week prior you unloaded…over the next 3 weeks you will accumulate fatigue before you unload again. You can do ALL kinds of things with periodization. The example I gave you for alternating periodization is kinda biting gopro’s program Power/RepRange/Shock. I tried to give some variety with the different choices of periodization too…that’s why they are different.
Don’t think in vague terms of light/medium/heavy or whatever…use a weight you can get for all the desired reps for each of your sets for that week…without having to do a bunch of forced reps or rest pause crap.
Just watch your weight closely…if you are putting on weight too fast then cut back a little. If you aren’t gaining weight at all or losing weight, you know it’s time to bump up the calories.
The “negative” or “eccentric” contraction is a contraction in which the muscle lengthens…i.e. It is an eccentric contraction in your chest and tri’s when you lower the weight to your chest…
My opinion on the subject is to use eccentric contractions to control and guide the weight. I don’t do super slow reps in an attempt to cause more micro trauma to my muscles…I lower the weight in a controlled/guided fashion, then I contract forcefully and explosively. Some programs might call for negatives and/or forced reps/cheat reps…I myself am not a big fan.
I don’t like this workout at all…arms are being used everyday and legs aren’t used at all…not good.
I am pooped out on program writing right now…on this thread alone I have written a full body routine, push/legs/pull…and 3 upper/lower splits and provided a few examples of periodization to work within…between those programs I’m sure you can find something that suits you fine…
I would say you can, but lord knows it’s tough.
It’s not hard at all making a workout program after reading what Magnus posted up; people shouldn’t even be concerned with making a program if there’s 4 already ready available.
I figured if people skipped his giant post, they should read this.
Also…how depressing.
can someone explain to me the exact purpose of testosterone boosters in the way of lifting?
thanks
testosterone boosters boost your testosterone levels…this will improve strength and aid in building LBM.
thanks, any you reccomend off the top of your head?
keep in mind Im a full time college student/work full time too ;/
Work out, eat and take creatine. Test boosters have negligible effects on college age people.
Ok. This might sound stupid.
If you’re supposed to do 3x8 for an exercise, does that mean going for 3 sets at the same weight or does it mean staring at a high weight and decreasing each set since you’d be more tired?
Hm, I’ve never actually questioned that before.
I think it means this:
Let’s say you’re curling 20 pounds.
Curl, curl, curl, curl, curl, curl, curl, curl.
Break (one minute?)
Curl, curl, curl, curl, curl, curl, curl, curl.
Break (one minute?)
Curl, curl, curl, curl, curl, curl, curl, curl.
The entire time using 20 pounds.
+++++++
I missed a good 20 or 40 pages of this thread so this may have been covered already.
I find that psyching myself up before a workout makes starting easier. (It’s hard for me to even get started on some days, “Man, I’d rather watch tv.”)
Also, between sets, instead of daydreaming or talking to someone, I try to use it to psych myself up for the next set. I intentionally make myself antsy to start the next set and find that it generally makes the set go easier.
For me, a giant part of working out is mental. It’s mental when I have to finish that last rep, and it’s mental when I have to keep the regiment going.
If the total gym is good enough for Chuck Norris and Wesley Snipes, it’s good enough for me.
Until you realise you can bench more than 150lbs and end up snapping the wires.
i need some good hip,back,and neck streches
Unless you have a shithead of a spotter who’s lifting the weight for you, you should be able to complete ur sets yourself, give a rep or two. Example
First set I might choose a weight that I can pimp 10 times…but only do 8 reps. This should ensure that you can complete the desired number of reps for each set. If you are having to drop the weight once or twice to finish ur sets/reps you are overreaching.
Something that I always wondered was what do people in prison do to get so big. I doubt that they’re using stylized workout plans from the internet. The meals don’t exactly seem conducive to bodybuilding/weightlifting either. I guess they they can get steroids easily like they do other drugs but I don’t know that for certain.
Prison meals are like worth a dollar each; some are like 65 cents.
Sure that’s cheap to the regular person but doesn’t a prisoner make like 25 cents an hour?
I see your point though. It seems to me like if you just eat a lot and lift a lot you’re gonna get big. You don’t need all this fancy stuff unless you’re trying to be a pro or something.