TeMpO
Applying Gnome
Reputation Power: 1
Posts: 26
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« Reply #15 on: April 05, 2010, 02:09:42 PM » |
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really good read but theres alot of infomation can eny one put this ? in a nut shell how to go up in weight and gain strengh eg improve your bench press etc
In a nutshell read the whole article if you want to know, he has just spent all the time to write up what you just asked and your too lazy to read it so want somone else to read it then sum it up for you? This is were you have got me and the situation all wrong, ive read all of his infomation from top to bottom and maybe i have personal problems taking in so much infomation, so when ive got to the bottom of the infomation ive forgot key points from the start, i think your just trying to be abit of a d?ck if im honest is that why you come on this site to act like some big moderator and have digs at peaple because they havent got a memory equal to yours ? I would take the key points out my self but maybe the person that wrote it or someone else might understand this alot better and they would be more suited to letting me no the key [points to take from this and if they cant its no problem, i dont need peaple like you quoting me for been lazy when im far from it !!! |
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Evilcyber
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« Reply #16 on: April 05, 2010, 02:30:54 PM » |
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Calm down, Tempo. If it's too much information at once, just break it up in parts. You won't regret reading it!  |
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TheAlex
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« Reply #17 on: April 05, 2010, 03:20:50 PM » |
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What is the point of re posting the "key points" when the entire article explaining everything perfectly is right there....
I come to this site for quality information and more and more I see posts asking for a nutrition plan or to give them a workout or calculate their calories, it gets trying on the nerves to have people completly ignore all the written information on the subject right before their eye's and ask somone else to read it for them....
If you truly couldn't manage to comprehend it then I reccomend reading it untill you can, you will find it far more benifitial if you understand the information and apply it for yourself.
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Kvwatkins
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« Reply #18 on: April 05, 2010, 03:28:19 PM » |
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Wow Dodo great job! Most of it was way over my head (which means I'm not ready to try it) but you presented really interesting ideas to me. Thank you.
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ozmuz
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« Reply #19 on: April 05, 2010, 03:42:45 PM » |
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For some folks especially non english speaking may find things harder to understand, even more so are others who can`t understamd why...These forums are generally based on short Q & A and often a long post can be difficult to comprehend. Strength is often ask of, even a thread just before with short answers, myself was a quick reply, more sets, less reps and more rest between.
What Dodo has done is kindly donated considerable time as to what, why and who should be doing this type of training and his own experience with it. its not the only way but as the title says, Basic. Copy the link and just read one section at a time, it will help...cheers
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‘Whatever can be conceived and believed can be achieved.’ The body holds true to whatever course the mind sets as a future reality. Believing in yourself and being able to clearly visualize what you will soon become are the keys to bodybuilding success.” Boyer Coe
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Hammerbuild
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« Reply #20 on: April 05, 2010, 04:10:56 PM » |
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0_o
WOW
19 pages of brilliance ( i printed it out)
i will difinatley have to read this more thoroughly great job man!
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1.)increase weight to 140-45 while maintaining 5% BF ---- current weight 127 @ 5%BF
2.)complete full triathlon by the time im 25
3.)do 10 air push-ups by 2012 in one set
4.)Complete 5-10 mussle-ups in one set
5.) Get a #5 goal
6.) once i get # 5, achieve it
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andrew9450
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« Reply #21 on: April 05, 2010, 05:57:48 PM » |
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great job. amazing research. 10/10 imaginary starts. most people trying to train explosiveness use the same weights they usually would do, with bad form which isnt good. The best explosion training lift is probably the hammer strength jammer. It's a machine that uses the same muscles as a powerclean generally. We do them because it is a bit safer.'
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DGee
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« Reply #22 on: April 05, 2010, 08:02:34 PM » |
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Read through the article was really helpful and informative, thanks for writing it up. I dont plan on strength training now but i do plan on doing it when im happy with my size, so ill ask my questions now anyways.
Example:
Squat (7-8 sets of 1-5 reps)
Leg Press (3-4 sets of 4-6 reps)
BB Row (5-6 sets of 1-5)
45 degree chest supported row (4-6 sets of 4-6 reps)
Bench press (5-6 sets of 1-5)
CGBP (4-6 sets of 4-6 reps)
So the exercises are paired? This means you would do a set of squats, rest 2 minutes and then go onto leg press and rest 2 minutes. And then repeat that until your sets are finished? Also with the secondary exercises with 4-6 reps. Why are they 4-6 reps and not 1-5 like the harder compound movements? Is it just for a different rep range because 4-6 will still be effective for strength?
Another question. You say not to train to fatigue. How close do you allow yourself to get to fatigue though? Do you just keep your reps within the rep range and stop if you feel you can only get 2 or so more reps in?
Sorry if these questions are already answered in the post. Ive read through it and gone over parts, its a fair bit to grasp. Was just a little confused on some things so i thought id ask.
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« Last Edit: April 05, 2010, 08:04:09 PM by DGee »
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dodothebird
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« Reply #23 on: April 05, 2010, 08:49:17 PM » |
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Read through the article was really helpful and informative, thanks for writing it up. I dont plan on strength training now but i do plan on doing it when im happy with my size, so ill ask my questions now anyways.
Example:
Squat (7-8 sets of 1-5 reps)
Leg Press (3-4 sets of 4-6 reps)
BB Row (5-6 sets of 1-5)
45 degree chest supported row (4-6 sets of 4-6 reps)
Bench press (5-6 sets of 1-5)
CGBP (4-6 sets of 4-6 reps)
So the exercises are paired? This means you would do a set of squats, rest 2 minutes and then go onto leg press and rest 2 minutes. And then repeat that until your sets are finished? Also with the secondary exercises with 4-6 reps. Why are they 4-6 reps and not 1-5 like the harder compound movements? Is it just for a different rep range because 4-6 will still be effective for strength?
Another question. You say not to train to fatigue. How close do you allow yourself to get to fatigue though? Do you just keep your reps within the rep range and stop if you feel you can only get 2 or so more reps in?
Sorry if these questions are already answered in the post. Ive read through it and gone over parts, its a fair bit to grasp. Was just a little confused on some things so i thought id ask.
You don't have to pair exercises. It can get effective when you work on two different parameters (Say on explosiveness in one exercise and strength in the other), then you can do in a fashion as you said (One exercise, two minutes o rest, then the other, you got that part right), and it should be done in such a fashion when you use techniques like isometrics. But when both of the exercises are heavy and for the same muscle group, then it is not that suitable. If you've chosen two exercises per muscle group (As I gave the example above), then you'd finish squat sets first, then move to leg presses. You don't even have to select a couple of exercises everytime, you can do 9-12 straight sets of squats, if that's not too taxing for you. But if it is too much, then add a secondary exercise which is not that taxing (Again, in my example, that's leg presses). In this case, I like keeping secondary exercises in a bit higher rep range, closer to functional hypertrophy zone (which is usually accepted to be 6-8) and incorporate some more muscular structure work into it. Finally, about training to failure, stop the set when a rep feels significantly harder. You can say it from your speed, the effort to maintain the perfect form, etc. It's usually 1-2 reps short before failure. There is a line where we question if we're going to be able to lift one or two more, it's when you should stop the set. Don't push it to answer that question  |
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Supersonic, super destructive, seemingly unresistable. On the job around the clock, with 24 hour a day reliability. Constantly monitoring, pulse-taking, controlling. Into a continuous flow of interpretation, which could be understood at a glance.
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DGee
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« Reply #24 on: April 05, 2010, 10:18:07 PM » |
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Hey thanks for your answer. I understand what you've said there. I just have one more question.
You say you need to rest 3-4 minutes between sets of the same exercise to allow your CNS to recover. Say your doing a routine where you have 2 pulling, 2 pushing and 2 lower body exercises (like the example posted above), and in your post it says that each of these should add up to 9-12 sets total. Wouldn't the workouts go for quite a long time with that amount of rest between sets? Am i misunderstanding something or do strength routine workouts normally have a longer duration compared to hypertrohpy based workouts.
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Danny
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« Reply #25 on: April 06, 2010, 12:42:19 AM » |
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Hey thanks for your answer. I understand what you've said there. I just have one more question.
You say you need to rest 3-4 minutes between sets of the same exercise to allow your CNS to recover. Say your doing a routine where you have 2 pulling, 2 pushing and 2 lower body exercises (like the example posted above), and in your post it says that each of these should add up to 9-12 sets total. Wouldn't the workouts go for quite a long time with that amount of rest between sets? Am i misunderstanding something or do strength routine workouts normally have a longer duration compared to hypertrohpy based workouts.
You're right about the time factor. Strength routines are definitely more time consuming, because of the full body workout and more rest between sets. You just have to count resting between 30 sets for 2 minutes which already adds up to 60 minutes of rest and then add the time you're doing the exercises...can go well above 1h20m. Also it's easier to fatigue your muscles by decreasing rest between sets and increasing reps per sets, which will give you a shorter workout, but as we all know completely different from the concept behind (strength vs. hypertrophy). |
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My Progress Diary (:
My Website5RM/1RM: SQ: 102 kg / 117 kg DL: 132 kg / 144 kg BP: 70 kg / 77 kg Row: 74 kg / 82 kg MP: 46 kg / 52 kg @1,79m | 75kg | 6-pack
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dodothebird
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« Reply #26 on: April 06, 2010, 02:16:01 AM » |
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Hey thanks for your answer. I understand what you've said there. I just have one more question.
You say you need to rest 3-4 minutes between sets of the same exercise to allow your CNS to recover. Say your doing a routine where you have 2 pulling, 2 pushing and 2 lower body exercises (like the example posted above), and in your post it says that each of these should add up to 9-12 sets total. Wouldn't the workouts go for quite a long time with that amount of rest between sets? Am i misunderstanding something or do strength routine workouts normally have a longer duration compared to hypertrohpy based workouts.
I said 9-12 sets per movement pattern. If you have 2 pushing exercises, they should be 9-12 sets in total, not 9-12 per each. It can be 6 for both, 8 for the primary, 3-4 sets for the secondary, your choice. If you want to focus on one pushing exercise, then do 9-12 sets for that one and don't do another one. As I said, if your recovery capacity allows you to make giant sets consisting of a few exercises which work different parts of your body (Say squats, rows and incline presses), then you can do one after the other with less rest and complete more work in shorter time. But whole body lifts (such as clean & jerk) sometimes require a whole session dedicated to them only. |
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Supersonic, super destructive, seemingly unresistable. On the job around the clock, with 24 hour a day reliability. Constantly monitoring, pulse-taking, controlling. Into a continuous flow of interpretation, which could be understood at a glance.
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DGee
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« Reply #27 on: April 06, 2010, 04:43:20 AM » |
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Ye sorry, i just re-read my post and realised i kinda worded it badly. When i said 9-12 sets per each i meant 9-12 sets total for pulling, 9-12 sets for pushing, 9-12 sets for lower body. Thanks for all your help.
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ben.au
Applying Gnome
Reputation Power: 1
Posts: 27
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« Reply #28 on: June 29, 2010, 04:13:04 AM » |
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First I would like to say thank you for the time you took to share your knowledge with all of us. Secondly, unfortunately for you, dodo, I have a (probably) annoying question. I think you touched on it at the end but if you could please elaborate for me that would be nice. By using hypertrophy to make my muscles larger, e.g (I am 5'10, 175 lbs low bf) now, say I train 2 years and get to 190, would I then be able to use a pure strength routine to make myself potentially stronger than myself at 175 in the next say 1-2 years than if I'd just been training pure strength at 175 for those 4 years? What about half and half? (I gather that half and half is probably not the answer judging by what you posted, but I'm just throwing the option out there ) In a nutshell, does my current amount of muscle at 175 lbs have a strength potential equal to me at 190? Also, in relation to that question, I train cardio quote a lot, I run every day and also do a bit of boxing/wrestling. I need pure strength for wrestling but I also need excellent cardio. Is a pure strength program in my best interests or should I just train my strength at a less intense rate, say a couple days a week and the other days work on my cardio/muscle endurance? my main interest and application for strength is my wrestling. whilst lifting is enjoyable and useful to me, wrestling is my passion. what you said about relaxing on my off days is not an option to me. P.s thank you so much for your time and i know that you are not my personal trainer or getting paid to offer your thoughts, but just know that i appreciate your knowledge and will be extremely thankful for whatever advice you have. Scooby has helped me immensely with lifting, And this article alone is really in the spirit of scooby - no bullshit, hard facts and genuine advice from someone who cares. Thanks! |
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dodothebird
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« Reply #29 on: June 29, 2010, 06:00:49 AM » |
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First I would like to say thank you for the time you took to share your knowledge with all of us. Secondly, unfortunately for you, dodo, I have a (probably) annoying question. I think you touched on it at the end but if you could please elaborate for me that would be nice. By using hypertrophy to make my muscles larger, e.g (I am 5'10, 175 lbs low bf) now, say I train 2 years and get to 190, would I then be able to use a pure strength routine to make myself potentially stronger than myself at 175 in the next say 1-2 years than if I'd just been training pure strength at 175 for those 4 years? What about half and half? (I gather that half and half is probably not the answer judging by what you posted, but I'm just throwing the option out there ) In a nutshell, does my current amount of muscle at 175 lbs have a strength potential equal to me at 190? Also, in relation to that question, I train cardio quote a lot, I run every day and also do a bit of boxing/wrestling. I need pure strength for wrestling but I also need excellent cardio. Is a pure strength program in my best interests or should I just train my strength at a less intense rate, say a couple days a week and the other days work on my cardio/muscle endurance? my main interest and application for strength is my wrestling. whilst lifting is enjoyable and useful to me, wrestling is my passion. what you said about relaxing on my off days is not an option to me. P.s thank you so much for your time and i know that you are not my personal trainer or getting paid to offer your thoughts, but just know that i appreciate your knowledge and will be extremely thankful for whatever advice you have. Scooby has helped me immensely with lifting, And this article alone is really in the spirit of scooby - no bullshit, hard facts and genuine advice from someone who cares. Thanks! Size helps strength, strength helps size. You could get stronger at 175 by training on pure strength for 4 years, but your strength is somewhat limited to your size, that's why weightlifters of heavier class can lift heavier weights. However, it also matters how you get to 190 lbs in 2 years. If you neglected strength during those 2 years, you could end up weaker by the end of 4 years (In relation to strength you'd gain by the end of 4 years of functional hypertrophy + pure strength training). But size will help either way in terms of strength. But a combination of hypertrophy and strength training will be excellent, unless you have to stay below a certain weight for your competition class. Cardio/muscular endurance and pure strength training do have some negative effects on each other, but in most cases, strength training seems to affect endurance worse than endurance training affects strength training. But elite athletes who seriously focus on both will notice these effects more. And even in worst cases, you can work in cycles; For instance, for 4-6 weeks, you can focus on increasing your strength while maintaining your endurance (Doing endurance training once a week) and he next 4-6 weeks, you can increase your endurance while maintaining your strength. Or you can do non-linear periodization, focusing on both at the same time, then you'd train for endurance for 2-3 days, for pure strength on another 2-3 days, but don't do both on the same day. They are both taxing on the body, considering your wrestling sessions are also hard, you need to make a reasonable schedule and make sure you get adequate rest as well. |
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Supersonic, super destructive, seemingly unresistable. On the job around the clock, with 24 hour a day reliability. Constantly monitoring, pulse-taking, controlling. Into a continuous flow of interpretation, which could be understood at a glance.
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