File :-(, x, )
Sets an hour donkeycawk
How many sets should I generally be doing in 60mins? I usually do 45sets in 90mins and im wondering is this correct for strength and size training? or should I try to aim for more per 60mins or increase my rest periods between sets? (generally 55 seconds between each set)
Also ive been trying to calculate my energy removed from excercise and is 30 sets an hour considered light,moderate or vigerous? I consider it moderate.
Btw doing 4-6 reps for strength one week then the next week ill do 8-12 reps for size.
>> horsecawk
bumpity-bumpity-bumpy-bump
>> Anonymous
It would be better for you to be doing a proven routine, instead of attempting something on the fly.

http://www.defrancotraining.com/articles/archive/articles_westside.htm

I'm too tired to go into detail how wrong 45 sets is.
>> donkeycawk
Ive been doing this routine for 10months now and have put on 8 kilograms of muscle.It seems right, what is generally wrong with doing 45 sets? Even if I rest for another 2mins in between each set I barely get one or two more reps out.I also dont like to follow those generic-non-specific online workout routines, I like to experiment and see what works for me.Also what is considered light,moderate and vigerous weight training?
>> donkeycawk
BUMP
>> Anonymous
Niggers in Jail put on slabs of muscle with incredibly idiotic techniques, that doesn't mean it's the correct way to do it.

It's also been shown that working out over an hour diminishes gains.

And we can't tell what type of training you are doing simply by how many sets you are doing.

You could do one set of 20-rep Squats and destroy yourself more than 30 reps of curls would do. We need more detail.
>> donkeycawk
Jesus christ this is gonna take a while
All excercises are show with one week being 4-6 reps and 2nd week 8-12.
All done in 90mins, improvements?
Monday/Thursday-Chest/shoulders/back
Barbell Bench press-6 sets
Reverse-grip chinups-6 sets
Dumbbell Incline bench press-6 sets
Military press-6 sets
Decline dumbbell bench press-6 sets
Dumbell chest flyes-6 sets
Peck deck-6 sets
Machine bench press-3sets
Tuesday/Friday-Biceps/triceps
Barbell bicep curl-6 sets
Overhead rope pulldown-6 sets
Isolated Concentration bicep curls-6 sets
Dips-6 sets
Dumbbell bicep curls-6 sets
French press-6 sets
Reverse dumbell skullcrushers-6 sets
machine bicep curls-3 sets
Wednesday/saturday-legs
Squats-6 sets
incline leg press-6 sets
Machine calf raises-6 sets
Deadlifts-6 sets
Calf raises-6 sets
Calf curls-6 sets
quadricep curl-6 sets
deadlifts-3 sets
>> Anonymous
>>139802
if you're getting results your happy with, why the hell are you asking this? do you really need the self-validation from the anonymous minions of /fit/?
>> donkeycawk
BUMP for required information justice.
>> donkeycawk
>>139802
strangely enough I do require validation, because its only recently that ive really started to gain pure muscle, and begun taking protein supplements and maybe in the ignorant masses of /fit there are a few fokes that can shed light on some of my questions and correct me where ive gone wrong and improve my results to effort ratio.
>> Anonymous
You need a better split.

Working out your chest and back one day, than solely dedicating the much smaller areas of your biceps and traps into one day isn't needed. If you do want to do isolation like that, it should be after the heavy compounds destroy them.

Like having the Deadlifts at the end of the day on leg day, you should concentrate with those at the start It'll help you make progress by allowing you to maximize your output towards the larger lifts. I've never liked the idea of doing Deadlifts and Squats on the same day anyway, except when I first did Rippletoe's routine.

It's just not a good-split, you have had progress on it, so I can't tell you to NOT do it, I just suggest that you may hit a wall with such an odd split. The Skinny-Bastard routine mixes up the Strength and Hypertrophy idea you are attempting to achieve, but with a better setup.

I've also never heard of someone doing strength-training and only resting for a minute, you aren't doing enough weight if you can achieve that.
>> donkeycawk
Really? weird, thought about 1-3mins rest was about right.Its strange though, say if I rest for another 2 mins instead of one min i will only be able to really go one rep or two more, and I consider this not worth it because in that time I could have completed another set and be on to my next.And if you see my leg workout day, I actually do deadlifts twice that day, mainbly because of just plain running out of excercises for my legs, small gym.So are you guys recommending 2-3 mins rest between sets? Also still havent been answered to what is consided light,moderate and vigerous weight training.
>> donkeycawk
No.139812
While working out over an hour will dimish gains, wouldnt working out for just one hour give less result, like why is it that the professional builders workout up to 5 hours a day? why worout for 5 hours if doing one hour got the best results?
>> Anonymous
I saw the two Deadlifts, I just forgot about it as I was typing the last message.

Honestly I believe you are not going heavy enough, if you are able to push out so many reps, with so little rest. You have gained muscle, but at what loss to strength gain?

Anyway, if you want rigorous, try this for a few weeks.

http://www.leehayward.com/squats.htm

You'll shit bricks.
>> Anonymous
>>139866

Professional bodybuilders are on steroids.

The loss of gains over an hour is completely negated when the use of anabolic substances are brought into play.
>> donkeycawk
Eh but are you saying that training for 90mins will go less result then training for 60mins? theres not that much difference and it just doesnt seem to look right.
Also I do think im going heavy enough as On my low rep week for strength training 4-6 reps I do 38kg (each arm) dumbbell bench press and my RM1 of the dumbell bench is only 42kg's, also im doing 22.5kg dumbell concentration curls and my RM1 is 25kg.Also I shitbricks after every set, physically screwed.
>> Anonymous
I will typically do about 15 sets a workout, with only 3 working sets.

back squat, benchpress, weighted pullup
5 sets, 1 set at working weight each

maybe ill do calves after that, but i keep it very minimal, heavy, low reps, low sets, and go balls to wall
>> donkeycawk
<----- confused and bewildered at this revelation that everyone seems to be doing much less sets than me, my and 2 of my mates have been doing pretty much the same workout routine and all been rapidly increasing strength and size, when I first started 10months ago my RM1 on dumbell benchpress was 20kg's, now its 42kg's.Cant believe im been doing is so very,very wrong.
>> Anonymous
If you shit bricks after every set, you wouldn't be able to do 45 sets.

Being tired and sweating profusely does not equal the pure breaking down of bodily functions and brain activity that is experienced through 20-Rep Squatting.
>> Anonymous
Is this the first time you've worked out?

We all had newbie gains.
>> donkeycawk
No.139896
have no idea what the hell your on about, muscle soreness,blood pump in the muscle area, general tiredness and heavy breathing is pretty much what I experience, I also have my last rep be to failure, generally the 10th or 5th depending on the week, so its not like its that easy.
>> Anonymous
>>139904

because your CNS is underdeveloped, you can have a much higher training volume. your body cant recruit as much muscle fibre as an experienced lifter, so you "go to failure" more often and easily. you can do more sets because your body isn't actually using all its muscle fibres during the reps.

someone who has been lifting for a while cant train to make PRs in teh gym each workout, their body will simply get torn to pieces.

they may only be able to do 5 reps of squats at a working weight of say 405lbs, while you can do 5 reps of 115, for 6 sets. they have recruited much more muscle fibre and are training at a much closer to theoretical physical limit than you.

thats why you can do 45 set workouts. because you dont lift heavy weights
>> Anonymous
>>139904

Try shitting your pants during Squats, then being unable to sit on the toilet for two, choking down Glutamine like a crackhead because you know you have to do it again in two days.

Brings back memories (;
>> donkeycawk
Because I dont lift heavy weights? I im a 5 foot 7 inch 18yo old male, I can do 4 sets of 112kg squats (4 reps per set).Can do 4 sets of bench press at 82kgs, my body weight is 78kg's.Can do 4 sets of bicep curl at 52.5kg's.Can do 4 sets of french press at 45kg's.While I may sound arrogant saying this, im dont think im lifting that low weights, you may lift more, then good for you, you have been training for longer/harder and have achieved more but to say im a weakling that can only do 45 sets of weights because im being a limpdick lifting 30kgs on the benchpress is just wrong.
>> Anonymous
>>139918
just reduce your training volume man, like 24 sets per workout, add weight each time stop focusing on the pump and start focusing on adding weight
>> Anonymous
>>139918

We aren't mocking you, we're attempting to help you.

You asked if the volume you are doing is correct, and we told you otherwise.

Just because a certain way has worked for you does not mean that it is the absolute certain way to achieve gains within the smallest time frame. Any type of weight training will give you gains, it's just the question of whether doing it correctly would help you achieve your goals much faster.
>> donkeycawk
>>139918
Ok, I will focus on doing this from now on, so thats about 2mins 30 seconds between each set?
But can anyone out there define what light,moderate and vigerous weight training are? im trying to work out my nutrition and my energy intake for the day but no online sites actually define what light,moderate and vigerous weight training is.Im currently having 3100kcal.
>> Anonymous
>>139918
nobody is calling you a pussy
it's just that these weights apparently aren't near your maximum potential if you can lift it with so little rest and for so many sets
>> Anonymous
>>139922

That's because you are attempting to define something that doesn't exist.

Go into detail by what you mean. Are you attempting to curve your diet by how much energy you exert during weight-training?
>> donkeycawk
No.139923
Yeah, its all good man.Ill try to put a larger gap in between each set and up the weights if I can, I accept I mustve been doing it wrong.
No.139924
Ive trying to make sure ive been eating over my BMR+energy removed from the 90mins of weights, I know I could just eat like a horse and gain weight but id like to not have more then a 500kcal surplus as id like to keep my body fat percentage down.This has been a problem because no websight or online calculator has actually defined whats the difference between light,moderate and vigerous weights, as one level of exertion uses more energy then the other.
>> Anonymous
>>139935

That's because there is no online calculator for that. The only way for you to learn that is by learning your own body, inside and out.

That's why I always find it odd when people follow Bodybuilders strict nutrition techniques, when the genetic make-up of two individuals is never the same. You cannot measure the increase in metabolism that is caused by heavy weight training.

The problem is, that literally takes years of complicated nitpicking to really understand your body. I wouldn't worry about it too much if I were you, just go to the track on Sunday and do some HIIT.