i agree, but the science of hypertrophy is what i posted, 8-12 rep range with 30-90 rest inbetween sets…it is pretty much universally excepted that is what you should be doing if you are looking for optimal muscle growth…
not saying other stuff dont work cause it does but if you want to be correct then 8-12 reps with 30-90 sec rest is the way to go…
im outi
Roberth
Its not a matter of science, its a matter of dogma in the bodybuilding community.
The dogma changes from forum to forum, club to club, depending on the routine and who is promoting it.
The science of hypertrophy isn’t established enough to state rep ranges and pauses. As far as I’m concerned its just people showing others what has ‘worked’ for them. So there is no right or wrong, and popularity doesn’t matter.
DC trainingis the best in my opinion, and it contradicts the normal approach.
I’m 5’ 10" and flucuate between 132 and 136 lbs. I’m going for hypertrophy (for the ladies 
)
I do 12 reps, rest for 30sec. go for 12 again (some muscle groups get there again, some don’t) rest, then go for 12 again (Ususally ends in failure). Once I start hitting twelves with consistency, I’m going to bump up the weight. That should work, right? With the tuna too? Or do I need MOAR Protein!?
12,12,12, is too much, in my opinion.
But if you are just starting out, then its ok, concentrate more on form, range of motion, speed (should be slow on the negative), breathing, etc.
try increasing the weight on your second and third set later on, so it goes more like this:
12,8,6
the tuna sandwhich 6", I’m guessing is like 21grams of protein, which is good for post-workout.
so all you need is another 110grams of protein a day, for optimal results.
Yes, I am just starting out. I’m in my second week, and I am noticing a lot of improvement in my form, which I’m guessing is increased muscle memory as opposed to strength gain.
By the negative, do you mean the release (after contraction)? I’ll try increasing the weight. If I can do 12, 10, 9 on my weaker muscles, 12, 8, 6 shouldn’t be a problem, even with increased weight.
BTW, what’s the deal with sit ups? Will I have to increase the weight with medicine balls or incline or both?
Man, another 110 grams… Guess I’ll have to get to the GNC for some protein bars. This exercise stuff is serious business…
how can you guys stand Subway tuna? especially at that price… i usually just buy chicken since it saves me time cooking. but tuna, you can 425 grams get for US$1.50 at any supermarket. that’s about 60 grams of protein for $1.50.
shit tastes horrible though, so throw in mayo/tabasco. tuna spaghetti’s great too if you can stand the carbs.
speaking of food, what do you guys usually do for food when you go to work - eat out or prep time the night before?
Yeah, I know. It’s mostly a matter of convience for me. I workout in my University Center, so the gym is upstairs and the foodcourt is downstairs. I’d like to bring more lunches from home though.
What are some common, low prep foods that are full of protein? I’m getting tired of tuna sandwiches… gonna have to move on to chicken, but then what? I’d hate to eat all of Reckless Fire’s Kashi cereal. That stuff looks like horse feed anyway…
toughts about This Site?
http://www.mensworkoutguide.com/home.html
Ill be doing This routine for a while and is pretty good, i can see results by now after 3 weeks ^^
get a good protein shake instead, since its cheaper than bars and easier on the digestion, better absorption since you can modify shakes with oatmeal/peanutbutter/flaxseeds/etc
ya man, this stuff is serious business
its also good to have a journal of your workout, what your goals are, so you know when to increase weights, and if you are making progress
negative means after contraction, like on the way down
If you’re finding bodyweight situps too easy, then yes, you can start using a medicine ball. For maximum effect, find a decline bench. Do a situp, and have someone throw the ball at you as you’re going down. On the way up, throw it back at them. Ask them to throw it side to side you work out your obliques as well.
Otherwise, just holding a medicine ball while doing situps helps.
when i say its a matter of science, i mean it has been researched, so its not people showing others what has worked for them, it is a scientific study…
im outi
Roberth
where were these results published? You have some proof of this?
research journals…ill see if i can get my hands on some digital copies, kind of hard to do but i know some people in the field that might be able to hook me up…
im outi
Roberth
good luck with that
Eh I’m not knowledgeable on this area, but I’d assume what works for one person should work for another. The human body doesn’t vary dramatically from one individual to the next.
Drink a protein shake within 30 minutes of your workout. You want 2:1 Carbs:Protein in this shake. Carbs are cheap, you can order dextrose and maltodextrin for $1.50/lbs. If you can’t do that, just down some chocolate milk instead, it’s pretty close and kinda tastey 
This is the most retarded shit ever. Mark Twight must get a pretty good laugh out of this. You want 6 pack abs? Stop fucking doing situps and fix your diet.
Ehhhh, I’m not so sure about this. Muscle fiber makeup and other genetic factors probably rule this out. Even if you look at the history of bodybuilders, you have a lot of differentiation. Casey Viator and Arthur Jones had great success doing HIT, while Arnold was a huge proponent for 3 sets of 8 reps to failure. Even nowadays, you have a guy like Jay Cutler who lifts relatively light, but with high reps vs. Ronnie Coleman who lifts heavy.
It’s probably best to experiment to see what gives you the best measurable results.
well, you’d be wrong
Yep, not to mention his idea of 8-12 reps, 30-90second pause, forms a vague boundary, pretty unspecific.
Someone who does 8reps with 30second pauses, is gonna get quite different results than someone who does 12reps with 1minute and a half pauses…
I agree, the best way to bodybuild is to experiment on “yourself” until you find what works for you
Trying a new routine every 3 or 4 months is gonna help you out overall
How do you breath when doing clean and press? and what should the speed be how fast should I do them? I run out of breath before I get to 12.
Netology, I tried your rep set, but I think I may need more training. Going for 6 after increasing the weight for a second time was really hard (especially for situps). Also, when I left the gym, I didn’t feel as worn out, but I guess less reps just does that to you…
Does caffeine affect your nutrient absorbtion at all? I only got about 1 hour of sleep last night, so I drank and Amp energy drink along with my tuna and protein bar.
do you guys drop the weights when you are doing deadlifts or control it down?