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Posted

i have a good plan just need to stick with it. I havent done a max wieght and right now my bench sets are 115 888 one week and then 999 the next and then so on to 12 12 12 and then start all over with 8 8 8 with the weight increased by 15%

Not sure I completely understand that formula there... but the weight is really inconsequential.

I only laugh at people (and not openly, only in my head) that are doing stupid things, like trying to one rep max a weight that they have no business messing with.

So, are you saying you do the same weight repeatedly? Just different rep amounts per set?

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Posted

If a lat pull down is unavailable, negative pull ups are an option. Get yourself at the top of a pull up and hold yourself there. This will help build those muscles.

I know but I am so weak it is ridiculous. Ive been lifting since high school but my inconsistency has hampered me.

I mean really my max in bench is 115 12 times. lol

Those aren't bad numbers for reps. If you want to get stronger eat clean and lift hard. Eating between 200-500 calories above your daily needs will do it, as long as your macro nutrients are right

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Posted

If a lat pull down is unavailable, negative pull ups are an option. Get yourself at the top of a pull up and hold yourself there. This will help build those muscles.

Those aren't bad numbers for reps. If you want to get stronger eat clean and lift hard. Eating between 200-500 calories above your daily needs will do it, as long as your macro nutrients are right

im at a caloric deficit right now actually so that might be a reason why im not increasing as dramatic. I need to get rid of my enormous stomach before i go on a caloric increase.

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Posted

Not sure I completely understand that formula there... but the weight is really inconsequential.

I only laugh at people (and not openly, only in my head) that are doing stupid things, like trying to one rep max a weight that they have no business messing with.

So, are you saying you do the same weight repeatedly? Just different rep amounts per set?

rep amounts stay the same and increase by week until i can do the wieght 12 12 12.

it is based off of a 10 re max to start. so i did say i could do 115 12 times previously but it is 10.

then if i can do the wieght 12 12 12 that week i increase the wieght the next week and start back over again at the 8 rep range.

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Posted

im at a caloric deficit right now actually so that might be a reason why im not increasing as dramatic. I need to get rid of my enormous stomach before i go on a caloric increase.

That would be it most likely. Early in your training you can lose fat and build muscle, but eventually you will plateau. I understand the desire to lose the stomach. Stick with it and you'll do it.

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Posted

im fine with losing a little muscle right now to get rid of this fat on me and then go on a slow slow bulk

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Posted

rep amounts stay the same and increase by week until i can do the wieght 12 12 12.

it is based off of a 10 re max to start. so i did say i could do 115 12 times previously but it is 10.

then if i can do the wieght 12 12 12 that week i increase the wieght the next week and start back over again at the 8 rep range.

OK, I get it...

So try this next time just to change it up...

Instead of doing one weight 12 12 12 or whatever, try starting a little lighter, say 100 and do 12...

then to 115 say, 8 reps...

then to 125 6 reps

then to 135 4 reps

then back down... 115 6 or 8 reps, 100 10 or 12

Pyramid it... that way you're progressively putting more stress on the muscle you're working as it gets more fatigued and it will grow.

What else do you do in your workout exercise wise?

For example... on chest day I would:

Warmup (treadmill or bike, 10 minutes)

Warmup my chest (3 sets on pec deck at medium low weight)

Barbell Bench Press (pyramid sets as above)

Incline Dumbell Press (Pyramid sets)

Decline Barbell Press (Pyramid sets) or body weight dips ( 3 or 4 sets of whatever you can do)

Cable Flies (3 or 4 sets at medium weight focusing on form and squeezing muscles hard)

Abs

Cool down, stretch...

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Posted

im doing a fully body workout and I didnt give my full details but it deloads the weight every other day.

for an example on monday im doing bench 2 warm up sets 50% lower on wieght 8 then 25% lower 8 then 115 8 and 8

Then I do squats 135 ..8 50% less and 8 25% less for warmup then I do 135 8 and 8

then i dont do warmups on the other exercises. Upright rows, stright leg deadlifts...so on and so forth

then on wednesday i take 10% off of the weight for each exercise and then friday take another 10% off all exercises.

then start over the next week with 9 reps instead of 8 and so on and so forth..oh and for your viewing pleasure

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Posted

These are my workouts everyday

Bench press

Squats

overhead press

upright row

Bent over row

Stiff leg deadlift

leg extensions

calf raises

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Posted

These are my workouts everyday

Bench press

Squats

overhead press

upright row

Bent over row

Stiff leg deadlift

leg extensions

calf raises

You really should split this up over at least two days. You do not want to work the same muscles back to back to back. Give yourself 24 hours rest at the least depending on the amount of reps you do.

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Posted

sorry i misspoke..its not everyday

Monday

Wednesday

Friday

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Posted

Solid plan. Take before and after pics so you can see the difference. I did the same thing. At 5'6 and a half (yeah I'm short) I started the year at 198. By August, I was down to 150 and 11% body fat. Now I'm 165 and stronger than I have ever been. Anyone can do it, it just requires discipline and dedication.

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