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Old 01-22-2009, 06:08 PM   #11 (permalink)
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Originally Posted by recon6991 View Post
Hey man, pushing yourself is what its all about! If you arent sore as hell after lifting, you wont make progress. Its that simple. Do you exercises as hard as you can, feel your muscles tearing, then eat loads, and get some rest. But not pushing yourself to hard makes weightlifting basically useless- no matter what goals or aspirations you have, it is going to be hard on your body. But when you start to see results... thats when addiction happens. So don't worry about messing your body up, use good form, and rest and eat, and you'll be solid.

Also, when I did a body part split I did it like GSP, I worked muscle groups twice a week, saw great gains as long as I was busting my ass on each and every set.
hehehe no what i meant was i do train hard but i don't over do it! and yeah i do get sore muscles and yeah i do feel the burn when i train, i just avoid 'showing off at the gym' if you get what i mean yeah i guess i'm gonna try that do. How many exercises do you usually do per body part? 3 is enough? (by that i mean 3-4 exercises for biceps and 3-4 chest exercises etc)
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Old 01-22-2009, 06:18 PM   #12 (permalink)
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Originally Posted by CrazyCy View Post
no, like i said i train two different muscle groups everyday and never twice in the same week. I take Wednesday's off then i take the weekend off. Is that too much? Should i drop down to 3 times a week? Are cardio exercises gonna slow the muscle building proceess (in the sense that i'll be losing fat)?
How do you train your chest, exactly?
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Old 01-22-2009, 11:32 PM   #13 (permalink)
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Sounds like you have no idea what you're talking about. Once you get big, you're entitled to show off. Sounds like you're not showing off because you can't physically do it.

It all depends on how your body reacts. Here's a sample of my chest routine I'm doing now: (modified a bit from when I was going high reps)

-Flat BB Bench Press: 5 sets of 10, 6, 2, & 1 reps (followed by a drop set for the 5th set)
-Incline DB Press: 3 sets of 15, 8, 6 reps
-Incline BB Press: 4 sets of 10, 6, 4, 1 reps
-Incline DB Fly: 3 sets of 10 reps
-Hammer Strength Press: 4 sets of 10 reps (superset with weighted push-ups

But once again, if that's too much for your body then you are obviously going to want to adjust it so it's beneficial for you.
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Old 01-22-2009, 11:38 PM   #14 (permalink)
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Quote:
Originally Posted by -GSP- View Post
-Flat BB Bench Press: 5 sets of 10, 6, 2, & 1 reps (followed by a drop set for the 5th set)
-Incline DB Press: 3 sets of 15, 8, 6 reps
-Incline BB Press: 4 sets of 10, 6, 4, 1 reps
-Incline DB Fly: 3 sets of 10 reps
-Hammer Strength Press: 4 sets of 10 reps (superset with weighted push-ups
Great routine for size/hypertrophy. But yea as GSP said as well, it doesnt seem like you can show off. I dont mean that to sound rude, just truthful. Hell man Ive been lifting for years and still always get awed by people in the gym. Also, give the routine wukka posted a look, he knows his shit, and youll make great strength gains from it. But as far as a bodypart split I usually did like 5 exercises per part, with the reps being 12,10,8. A lot of people say thats overtraining, but thats bullshit. You really have no need to worry about "over doing it" at this point. Unless you are spending 3 hours 7 days a week lifting with shitty food and little sleep and no gear, you are good. Even during sports season I usually lift every day. Never had a problem. Key is good nutrition and rest (sleep) go over to t-nation.com and find a routine you like and STICK WITH IT
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Old 01-22-2009, 11:51 PM   #15 (permalink)
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Yep. Work your ass off, there's nothing better than that feeling when leaving the gym. Give wukka's a look like recon said, it's a damn sound routine.
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Old 01-23-2009, 12:52 AM   #16 (permalink)
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Besides Abs, I hit every muscle group once a week. But I use good form and as much weight as I can handle for the rep range I have set.
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Old 01-23-2009, 03:20 AM   #17 (permalink)
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yeah i guess you guys are right, but keep in mind i do work my ass off at the gym! i'm not there to meet women or to show off (even if i had the perfect body hehehe). Again, i'm not trying to become a bodybuilder just want to build muscles and gain strength. Ok couple of more questions (and i'm sorry if my questions sound stupid ): How much cardio should i do? i usually do 10-15 mins of warm up and that's about it i guess..How much weight should i lift? when i said i don't overdo it i meant that if for example i can lift 15-20kg, i won't lift 25kg just to say that i did.
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Old 01-23-2009, 03:40 AM   #18 (permalink)
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I usually do a 10min jog to warm up.. I dont do any real cardio, because I just want to get bigger and stronger.. so to answer your question, how much cardio you should do, depends on your goals.

If you want to get stronger, lift the max weight you can lift and still complete your desired number of reps and sets. I do 5x5 for most my exercises... but it varies greatly depending on the lift.

I am not the most experienced lifter, so I would suggest waiting for some of the more experienced posters advice.
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Old 01-23-2009, 04:15 PM   #19 (permalink)
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Lift enough weight so that you really have to grind out your last rep, but don't compromise form. Also for running, it really depends on your goals. You said you didn't want to be a body builder, just bigger and stronger, I'm assuming you mean cardio wise as well? If so, what I do is 3 miles a morning every day. But that does impede how much weight I gain, which is good and bad. Really man, just go out running at a steady jog, and go until you've had a nice run. Its all personal. But really for strength gains do the routine wukka posted, you'll see great gains in numbers.
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Old 01-27-2009, 07:58 AM   #20 (permalink)
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I'm thinking of trying out HIIT. I've talked to one of the guys that work in my gym and he's gonna take my measurements and prepare a training programme, see how that works
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