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#141 | |
dadbod
Join Date: Feb 2008
Location: East TN
Posts: 1,215
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I said I don't want to get big... reading comprehension. I'll post up my routine and weights at which I am lifting and you can just tell me all about how random I am.
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#142 |
Elitist
Join Date: Nov 2008
Location: SF Bay Area
Moto: Gix 750
Posts: 11,351
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101 is saying, you don't need to worry about getting big, because what you're doing isn't going to do that.
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#143 | |
dadbod
Join Date: Feb 2008
Location: East TN
Posts: 1,215
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In fact, I said the opposite.
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#144 |
Elitist
Join Date: Nov 2008
Location: SF Bay Area
Moto: Gix 750
Posts: 11,351
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101 said it didn't look like you lifted much, and you said "Yeah, but I'm kinda happy about that. I mean, I don't want to be big, just cut."
Which, to me, sounds like you want to ensure that you don't get big ![]() |
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#145 |
dadbod
Join Date: Feb 2008
Location: East TN
Posts: 1,215
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Basically what I am doing is this thing called MAX-OT. You warm up a muscle group and then do enough weight so that you can do at least 4 but no more than 6 reps. Then do that weight 3 times.
So Monday is Legs, Tues is Arms and Abs, Wednesday is Shoulders, Thursday is back, and Friday is Chest. Here's what my week has looked like so far: Monday: I forget what I warmed up with, but my Squat was done in a cage with a barbell: 215x5 215x5 215x5 Calf Raises: 400x6 400x6 400x6 Seated Leg Press 350x6 350x6 350x6 I think I left after those. Tues: Biceps Barbell Curl Warmup: 55x12 65x8 85x8 95x5 95x5 95x5 Alternating Dumbbell Curl 40x5 40x5 Seated alternating Cable Curls (I was unsure on this one, so I just kept going up) 60x6 70x6 80x5 Triceps Cable Push Down Warmup: 60x12 75x8 105x8 135x6 135x7 135x7 Lying Tricep Extensions 30x6 30x6 Then some abs Wed: Shoulders Military Press Warmup: 95x10 115x10 125x5 125x5 135x5 Seated Dumbbell Press 50x6 50x6 50x5 Lateral Raises (Machine) 105x6 105x6 Barbell Shrug 250x6 250x6 Upright Rows 95x6 105x5 FROM LAST WEEK Thursday Back Lat Pull Downs Warmup: 70x12 80x10 100x6 120x6 140x6 140x6 Seated Rows 204x6 215x7 Hyperextensions (done with a kettle ball) 45x8 45x10 Friday Chest Warmup: 135x10 185x8 195x6 205x5 205x5 I didn't write down the rest. Hopefully tomorrow I can improve by 2.5%... Dude, that IS what I'm saying.
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#146 |
dadbod
Join Date: Feb 2008
Location: East TN
Posts: 1,215
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Also, on those workout days, I lifted first. Then, 4-8 hours later did 25 mins of cardio.
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#147 | |
125GP Champion
Join Date: Aug 2008
Location: Worthington, OH
Moto: Empty Garage
Posts: 3,418
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*Coming soon? 2010 Ducati Monster 696 - Sold 1984 Honda VF500F - Sold 1999 Yamaha R6 - Sold |
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#148 |
WSB Champion
Join Date: Nov 2008
Location: Anaheim, CA
Moto: 2009 Kawi ZX6R
Posts: 5,570
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OK...did you read the link I posted?
First don't go 5 times a week....I did this for years and frankly unless you're on gear it is just plain stupid. 4 days a week... Sunday: On Monday: On Tuesday: Off Wednesday: On Thursday: Off Friday:On Saturday: Off Repeat Weeks 6-12 you need a week OFF where you would do 2 lifting sessions with around 60% of your max weight for some deloading work. Nothing special there. Second, ALWAYS do a core exercise each time you lift. The simple reason is this: It spikes test levels to the point that building muscle and getting leaner is easier. Doing 15 sets of curls and 15 sets of triceps just isn't going to do it because you are not letting the rise in test optimize the workout session. Heavy loading with a large muscle does the trick. Third, the smaller muscles (biceps, shoulders, calves) do not need a massive amount of work. You are just going to overload them. Typically the core exercises will catch the smaller muscles as secondary movers, then you can add in accessory work to complement the core exercises. Ex: Squat works quads, hams, calves and glutes. Primary is quad and glute, with secondary hams and calves. So..you can follow up the squats with Stiff Legged Deadlift and then a calf exercise like DC training calves. Ex: Flat bench works chest, but also triceps. So...you can do accessory work like dips after chest to fully hit the triceps. Why start out with triceps when you can heavily load the bar in chest and it hits the triceps? Big arms comes from big weights from the core exercises. Ex. Deadlifts work lower back, but also quads, traps, biceps and hams. So...you can do accessory work on shoulders to better hit the traps. The dudes with the biggest traps are the ones who do alot of deads. Conicidence? No... Ex. Pulldowns work lats...but also biceps. So...you can do accessory work on biceps after the pulldowns like 4 sets of 10 or something like that. You get big biceps by doing alot of back work because biceps are small and do not take well to alot of volume. Not to mention they are very fast twitch. So very back is good for their growth. How old are you? Use your high test levels to your advantage while you are young by focusing on core exercises. Muscle will be built by doing the core exercises and getting cut will come from the cardio. Only until you are trying to further define specific muscles should you be focusing on isolation movements for core exercises. As far as the amount of reps and sets, just follow the link I posted as this is just a good starter to build muscle without doing alot of unnecessary fru fru movements.
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Train Hard Ron Paul - 2012 Mark of Excellence GM Last edited by 101lifts2; 05-19-2010 at 08:44 PM.. |
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#149 |
WSB Champion
Join Date: Nov 2008
Location: Anaheim, CA
Moto: 2009 Kawi ZX6R
Posts: 5,570
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Just think of it in terms of fats....are 2 grams of good fats alot? No. I'm sure 1 piece of sashimi has over 1 gram of fish oil in it.
Eat at least 5 a day.
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Train Hard Ron Paul - 2012 Mark of Excellence GM |
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#150 | |
dadbod
Join Date: Feb 2008
Location: East TN
Posts: 1,215
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If in the end I end up dropping to 155, I'm fine with that.
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It's fine. Last edited by Switch; 05-19-2010 at 10:14 PM.. |
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