questions for the gym rats
- Thread starter NAOS
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I don't know how well it works in foreign countries or rough neighborhoods but it works very well on teenagers.
Wouldn't low rep heavy weight be more for strength training? The original poster said he wanted to build mass. Wouldn't doing 3x10's be more effective? My advice would be going to bodybuilding.com and look up some workout routines.
I do a 5 day cycle. Day1: Chest and Tris, Day2:Back,Biceps,Core, Day3:Legs, Day4:Shoulders,Calfs, Day5:Cardio/Rest
You can look up exercises for each muscle group. The first month will be the hardest. You will ridiculously sore if it's your first time lifting. If you can get past that though, it gets fun/addicting. Also, during the first month, I would suggest going for easier lifts. Then, once you get use to lifting, start incorporating more difficult/compound lifts (like deadlifts). I personally always do 3x10 sets, always do the last set to failure (to were you absolutely can't do anymore).
There are also many different types of protein. I suggest doing research on different kinds. Some are designed purely for lean muscle, others are designed for putting on mass.
When I started working out I was 6'2 165lbs, I have been working out (on and off) for the last two years, and now I'm 190. I don't think your weight goal is unrealistic if you keep a strict regimen.
Archie Moses
Well-Known Member
More weight with less reps builds mass/muscle. Less weight with more reps defines and tones, guy.
Myth
Archie Moses
Well-Known Member
Depends on who you're asking or what studies you're looking at, but it's a general rule of thumb.
I put on 20 pounds in two months. AND my body fat% dropped.
It's not rocket science, although you can make it that if you want to.
-Eat 5-6 times a day and consume as many grams of protein as your weight. Have at least two protein shakes a day (and ALWAYS one after you workout that is low in fat and high in sugars [replenish glycogen stores]).
-Lift as many days as you can, but try not to workout a muscle group more than once every two days (full recover takes AT LEAST that long).
-Work every muscle group that you can. Most people put on their most weight and most practical strength through working legs and core (abs and lower back especially). Take it easy on your knees and back, though, one screw-up and you might never be the same.
-Creatine is good for weight and strength gain, and has a known, thoroughly tested history. It's safe, and it doesn't **** with your hormones.
-Push yourself. The saying "no pain, no gain" - despite being corny - is a very applicable statement. Whether you're trying to lose weight or put it on, you're not going to get there without adversity.
-SLEEP. Sleep at least 8 hours a night. Nap if you can. Your body cannot build muscle without rest, and that's not even considering all of the other ways ample sleep is very good for you.
It's not rocket science, although you can make it that if you want to.
-Eat 5-6 times a day and consume as many grams of protein as your weight. Have at least two protein shakes a day (and ALWAYS one after you workout that is low in fat and high in sugars [replenish glycogen stores]).
-Lift as many days as you can, but try not to workout a muscle group more than once every two days (full recover takes AT LEAST that long).
-Work every muscle group that you can. Most people put on their most weight and most practical strength through working legs and core (abs and lower back especially). Take it easy on your knees and back, though, one screw-up and you might never be the same.
-Creatine is good for weight and strength gain, and has a known, thoroughly tested history. It's safe, and it doesn't **** with your hormones.
-Push yourself. The saying "no pain, no gain" - despite being corny - is a very applicable statement. Whether you're trying to lose weight or put it on, you're not going to get there without adversity.
-SLEEP. Sleep at least 8 hours a night. Nap if you can. Your body cannot build muscle without rest, and that's not even considering all of the other ways ample sleep is very good for you.
I buy it. I also support cycling through lower-weight/higher-rep, mid-weight/mid-rep, and max-weight/low-rep to keep my body a little off balance and keep the tone. Which - in my opinion and I think most normal people - is generally more desirable as oppose to giant tube-arms. Even though that is not really what the discussion is about.
/tangent
Like has been mentioned a couple of times, it's important to put protein into your body almost immediately (within like 20 minutes) after your workout. As you use your muscles, they are using proteins. If they don't get replenished, they will find it from somewhere else (other muscles) and use that. So if you're working arms and don't put in proteins right after, they'll steal proteins from your legs, etc.
aybars
Well-Known Member
Well according to most major testing for personal training and lifting training Low reps (which is what I do) is for building strength not necessarily size. You wont find body builders doing low reps they will be doing reps of 10-12 because this creates size better and faster. The rule of thumb is reps above 12 is for muscle endurance. Reps in the 6-12 is for hypertrophy (which is for size building) and reps less than 6 is for muscle strength.
kwb
Well-Known Member
I really think everyone's body is different. I did low reps and heavy weights. I gained some good size from it but then again I was 155lbs then. I read an article in Muscle and Fitness about Nelly's transformation. Not a fan of him but dude is big. He did regular sets and then on his last one, he did heavy. The max he could do was 4 reps on his last set. Good way to build size and strength. Once the OP gets in the gym, He'll understand what his body likes and He will go from there. But yes, diet is very important. Waste of time if you don't diet right.
Exactly. Repped for knowledge.
That is what I usually do. Do the first two set with weights I can barely hit 10 reps on, then on the last set, up the weight to something challenging and rep to failure (usually 5-8 reps). But yes, everyone is different. There are also hundreds of articles about this kind of stuff, a lot of differing opinions. With the internet it makes it hard to distinguish between reputable information, and misinformation at times.
Archie Moses
Well-Known Member
Link?
Also note, for whatever link you give me, it can be countered by other people's opinions and or studies.
It's fun reading all of the responses here and I think the person that mentioned everyone is different said it best. What works for me may not necessarily work for you.
That said I have recently been reading a couple of theories that I have heard before but they seem to get regurgitated every few years.
1. Traditionally, it has been recommended that your first meal, and every meal up to your workout be low fat, moderate carbs and high protein. The theory is that you are priming your body to have adequate glycogen stores and protein for building muscle during a strenuous workout. Then, within 30-40 minutes after working out you have a high carb, high protein meal to replenish your muscle glycogen stores and then cut the carbs drastically for any remaining meals for the day and load up on protein for muscle growth.
This new theory is just the opposite. You actually eat nothing but fat and protein up to and through your workout and then peri workout you tank down the carbs and continue to do so until you go to bed. It's called carb back-loading. The theory here is that by completely depleting the muscle glycogen stores that when you do ingest carbs after the work out your muscles just suck in the glycogen and protein. More so than the traditionally practiced method. I've been wanting to try it but haven't gotten around to it.
That said I have recently been reading a couple of theories that I have heard before but they seem to get regurgitated every few years.
1. Traditionally, it has been recommended that your first meal, and every meal up to your workout be low fat, moderate carbs and high protein. The theory is that you are priming your body to have adequate glycogen stores and protein for building muscle during a strenuous workout. Then, within 30-40 minutes after working out you have a high carb, high protein meal to replenish your muscle glycogen stores and then cut the carbs drastically for any remaining meals for the day and load up on protein for muscle growth.
This new theory is just the opposite. You actually eat nothing but fat and protein up to and through your workout and then peri workout you tank down the carbs and continue to do so until you go to bed. It's called carb back-loading. The theory here is that by completely depleting the muscle glycogen stores that when you do ingest carbs after the work out your muscles just suck in the glycogen and protein. More so than the traditionally practiced method. I've been wanting to try it but haven't gotten around to it.
Yeah, information on nutrition is one of the most rapidly evolving sciences. There are new findings all the time, many that goes against old ones. For example, I remember everyone use to say that eating the whole egg was bad for, that egg yolks are unhealthy fats. Now, reputable sources are saying the whole egg is much better and that leaving the yolk out takes out many of the nutrient value the egg has to offer.
I am too lazy to look for a link. But I quoted that directly out of my NSCA text book which I am certified through. NSCA is the premier personal training standard. I have other certifications such as ACE and they are all the same. Its not really opinion of how muscles react to different loads.