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InvisibleMushie_Man
Fuck Up

Registered: 05/21/04
Posts: 889
Loc: UK
Gym Routine!
    #3898808 - 03/10/05 06:44 PM (12 years, 1 month ago)

So i have been working out for a while now, mainly hitting 15 reps a set, not really controlling how many sets i do of what weight, i saw some results but nothing major. So now i have started a real routine i take a multi-vitamin, HumanVar pill, protein shake in the morning, one protein shake in the afternoon, and a protein shake & HumanVar pill before i sleep. This includes high protein foods during the day (not always but where ever i can) Mainly consuming such foods as fish fillets an chicken, but not in the vast quantities i should be eating, but i get atleast 40g+ of protein a day in my diet. I believe that its not all about diet, I'm sure the body can generate satisfactory muscle without a clean cut diet.

This is where I'm unsure of, i have also changed my workout routine aiming for high weight/low rep. This is what i use

For example, chest press:

8 reps of medium/high weight
1 minute break
6 reps of high weight
1 minute break
4 reps of really high weight (where 4 reps is where i max out)

Then move on to the next exercise.. and use the same set/rep routine.

Is this routine good for bulking up or should i use more sets/reps? Any tips/hint/comments/suggestions?

Peace,
Mushie Man :mushroom2:


--------------------
Ecstacy got me standing next to you
Getting sentimental as fuck spillin' guts to you
We just met
But I think I'm in love with you
But you're on it too
So you tell me you love me too
Wake up in the morning like "yo, what the fuck we do?"


Edited by Mushie_Man (03/11/05 12:11 PM)


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OfflineSWEDEN
Miracle of Science

Registered: 10/25/04
Posts: 2,577
Loc: PNW
Last seen: 3 years, 4 months
Re: Gym Routine! [Re: Mushie_Man]
    #3898861 - 03/10/05 06:53 PM (12 years, 1 month ago)

Doing 3 sets of 8-13 reps each time is how I learned it.

Try lifting a very heavy weight slowly, only doing one rep, up and down, but taking like 40 seconds to do it. Have a partner push down on the weight so that there is just enough slack for you to barely lift the weight. This worked well for me (made my arms really sore!)


--------------------


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Invisiblemoog
Stranger

Registered: 02/15/05
Posts: 1,296
Re: Gym Routine! [Re: Mushie_Man]
    #3899913 - 03/10/05 10:26 PM (12 years, 1 month ago)

I really hope you mean reps there instead of sets! 18 sets of bench press is a bit much.  :wink:

But that should be good. Stick with that rep range for a while and you'll grow. Your protein intake sounds good. Just make sure you're getting enough rest both at night and between lifting sessions. Good luck!

EDIT: I read your protein intake wrong. You should really be eating at LEAST 1 gram of protein per pound of body weight. 40 grams of protein is good for one meal but not one day. Don't worry about eating too much protein. It's what makes your muscles grow. It's also converted to fat and carbs when you're not getting enough of those.


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OfflineGus
Back in town.

Registered: 07/16/03
Posts: 1,503
Loc: Quebec, Canada
Last seen: 8 years, 4 months
Re: Gym Routine! [Re: Mushie_Man]
    #3900515 - 03/11/05 12:39 AM (12 years, 1 month ago)

I dont think its a good idea to eat before going to bed.
For the proteins, just eat chicken, tuna, milk&cheese and bread and you can easily eat more that 40g per day.
Of course, if you take 3 protein shakes each day, thats a lot of protein already but you never eat enough of it :wink:
and try to do more 6-10 reps instead of 15.


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InvisibleSociety
Pizza Guy

Registered: 07/03/04
Posts: 13,969
Loc: Eating pizza
Re: Gym Routine! [Re: Gus]
    #3901322 - 03/11/05 07:52 AM (12 years, 1 month ago)

Quote:

Doing 3 sets of 8-13 reps each time is how I learned it.




This is also how I learned it. Three sets of as much weight you can safely handle. From doing this, I noticed decent results within three months without any protein shakes or... what is a HumanVar pill?


--------------------
Delicious Pizza


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InvisibleWhiskeyClone
Not here
Male User Gallery

Registered: 06/25/01
Posts: 16,499
Loc: Longitudinal Center of Ca...
Re: Gym Routine! [Re: Mushie_Man]
    #3901715 - 03/11/05 11:18 AM (12 years, 1 month ago)

You need much more protein. You want 0.75 to 1.00 grams per pound of bodyweight per day to bulk up. Tuna, chicken breast, other fish and cottage cheese will get you there.

Your routine (assuming you meant reps, not sets) is sound. You'll definitely see results if you do that consistently.

Other tips:

Don't work out everyday. 3x a week is sufficient. 2x even.

Try to make your form perfect. Don't heave the weight; control your movements.

Do the reps slowly and evenly. 2 seconds to raise the weight, 2 to lower.

Good luck man, you're well on your way.


--------------------
Welcome evermore to gods and men is the self-helping man.  For him all doors are flung wide: him all tongues greet, all honors crown, all eyes follow with desire.  Our love goes out to him and embraces him, because he did not need it.

~ R.W. Emerson, "Self-Reliance"

:heartpump:


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InvisibleMushie_Man
Fuck Up

Registered: 05/21/04
Posts: 889
Loc: UK
Re: Gym Routine! [Re: WhiskeyClone]
    #3901881 - 03/11/05 12:06 PM (12 years, 1 month ago)

Thanks for all the response, and yes, i did mean reps lol. I work out 2x a week, I work out at the gym Tuesday afternoon & Thursday afternoon following the same routine,This usually takes an hour. I also use my dumbells at home on Saturday (a short 15 minute workout).

Just for reference, this is a humanvar pill:
http://www.hbees.com/genhuhubgrfa.html(it was only ?15 on eBay)
Not sure if it actually works but i thought it was worth a shot, it's too early to determine if it was or not, but things are looking good  :thumbup:

Again, thanks for all the response, i will now stick to this routine and hope to see some good results (i am already seeing better than usual)

One more question though, i hardly ever ache, i don't know if I'm just one of a kind or I'm just not working hard enough for my body. I work just as hard as anyone else (maybe even harder) but i can wake up the next morning with no aches or pains. I only seem to get this the first time i start a new routine, but once the initial ache is over, i don't experience it again. I don't know if this is effecting my muscle growth & performance. If my muscles don't ache, does that mean they haven't been worked and haven't been torn or effected, there for seeing no reason to grow?  :shrug:

Any more response would be very much appreciated..

Peace,
Mushie Man :mushroom2:


--------------------
Ecstacy got me standing next to you
Getting sentimental as fuck spillin' guts to you
We just met
But I think I'm in love with you
But you're on it too
So you tell me you love me too
Wake up in the morning like "yo, what the fuck we do?"


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Offlinetheocean06
Yeah, I've donefour already...

Registered: 07/10/04
Posts: 1,458
Last seen: 5 years, 9 months
Re: Gym Routine! [Re: Mushie_Man]
    #3904394 - 03/11/05 08:25 PM (12 years, 1 month ago)

I made this post in another thread, but I think it can be said here too:

You should be doing at least 2 warm up sets. Some people only do 1 set to muscular failure, but IMO that is not the best way. You want to be about 1 rep away from failure. I would suggest (after the warm up sets) doing 3 or 4 working sets. You can either do them at the same weight, or use the pyramid method, where you work up to that final set of 1 to 1/2 rep away from muscular failure. What are your long term goals? I would suggest low reps, but don't go very slow, go at a moderate pace. I have read up on how some people consider going very very slow for only a few reps is better than more reps at a moderate. That also isn't the better way IMO.

Strong man (like people who compete in the World's Strongest Man competitions - lifting "real world" objects), power lifters (like the ones at west side barbell), and the majority of bodybuilders do not use either of those techniques. Not that they don't work for some (mike mentzer comes to mind with his "go to failure" training), but for many there are better ways.

You should wait more than 60 seconds. Your body is still recovering from the last set, if you were to do it in 60 seconds, your body wouldn't have recovered and you couldn't use the same intensity as if you waited, say, 5 minutes between sets - you are basically wasting that effort and energy. You have to wait for both your muscle and nervous system (CNS - central nervous system) to recover. The nervous system takes a bit longer than your muscles do.

Do not eat a meal before bed, the only thing you should really be eating is some sort of dairy product, cottage cheese is very good. You want casein protein, which takes a long time for your body to digest, and so when you're sleeping for 8 hours, the protein is slowly being digested.


--------------------


The story of life is quicker then the blink of an eye, the story of love is hello, goodbye.            - Hendrix :bow:


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InvisibleWhiskeyClone
Not here
Male User Gallery

Registered: 06/25/01
Posts: 16,499
Loc: Longitudinal Center of Ca...
Re: Gym Routine! [Re: Mushie_Man]
    #3904589 - 03/11/05 09:23 PM (12 years, 1 month ago)

Quote:

One more question though, i hardly ever ache, i don't know if I'm just one of a kind or I'm just not working hard enough for my body. I work just as hard as anyone else (maybe even harder) but i can wake up the next morning with no aches or pains. I only seem to get this the first time i start a new routine, but once the initial ache is over, i don't experience it again.




Muscle soreness is not a reliable indicator of results. Visible results is the only reliable indicator of results. If you are working close to failure, you're almost certainly making progress. You should probably feel a little bit of tightness or weariness in your muscles, even if you don't feel soreness.

And don't be afraid to switch up your routine once in a while.


--------------------
Welcome evermore to gods and men is the self-helping man.  For him all doors are flung wide: him all tongues greet, all honors crown, all eyes follow with desire.  Our love goes out to him and embraces him, because he did not need it.

~ R.W. Emerson, "Self-Reliance"

:heartpump:


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Offlineatomic1
enthusiast
Male

Registered: 09/18/03
Posts: 1,105
Loc: Appalachia
Last seen: 1 month, 6 days
Re: Gym Routine! [Re: Mushie_Man]
    #3908047 - 03/12/05 05:59 PM (12 years, 1 month ago)

If you're really serious you need to do some research on your own. Although there are some really good responses here you're always going to get everyone's opinion. Everyone thinks that their way is the right way when it comes to working out. Everyone is different and the same things don't work for everyone. I'm an exercise phys. major and I could tell you what works for me but then I would just be giving you another opinion. If you're wanting bulk up then you do need to do higher weight,lower reps, and really kick up your protein intake cause 40g's is pretty weak. Just do some searches for bulking or bodybuilding and decide for yourself what is best for you. If i can help anyone, feel free to ask.


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Offlinetheocean06
Yeah, I've donefour already...

Registered: 07/10/04
Posts: 1,458
Last seen: 5 years, 9 months
Re: Gym Routine! [Re: atomic1]
    #3912591 - 03/13/05 07:40 PM (12 years, 1 month ago)

I do agree with you, people should do their own research if they are serious about it. I also think there is more than just opinions when it comes to lifting. It depends greatly on what your ultimate goal is and how your body reacts, but there is definitely fact out there and not only opinion.


--------------------


The story of life is quicker then the blink of an eye, the story of love is hello, goodbye.            - Hendrix :bow:


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OfflineIceCube
Stranger
Registered: 09/18/04
Posts: 60
Last seen: 7 years, 8 months
Re: Gym Routine! [Re: theocean06]
    #3914222 - 03/14/05 01:20 AM (12 years, 1 month ago)

Quote:

I dont think its a good idea to eat before going to bed.




I highly disagree here, sleeping is when you do all your major recouvery to the body and is also a very very long time to be completely catabolic (burning nutriants from the body instead of burning them, opposite to anabolic), which is not what you want when bulking espically.

I have been competing in strongman and powerlifting for years now, soon will be competing in bodybuilding. I have learned that 70% of all gains is diet, and not to believe all the stuff you read, espically anything without any kind of scientific evidence, also be careful of reading information from anywhere that sells the product. So if you serious about it, do some research and set up a diet, I would suggest 33/33/33 ratio for calories that come from protein/carbohydrates/fat and about 3000 cals a day going up 250cals a week. I also perfer to get around 2grams of protein in my body per lb, Its better to over feed the body when wanting to gain muscle then under.

As for the soreness AKA. DOMS (Delayed Onset Muscular Soreness) its not needed for muscle to grow, after awhile of working out they start to fade, that is why bodybuilders do shocking methods to promote grow, like riot bombing, the austrian blitz etc. As for failure, I always like to go to failure and beyond with partner assisted negitives, you in the gym to tear the muscle up as much as you can so it can recouver and grow bigger, the most intensity the more muscles grows :laugh: .


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