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rackham

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Posts posted by rackham

  2. How many sets.....

    in Useless Blabber

    Posted

    Originally posted by skince55

    Well I lowered my back workout yesterday from 22 to 16 sets and slowed down the pace a little bit. Still to much??? Keep in mind hyperextensions are for lower back and I dont use any weight when I do them. So those three sets weren't really that strenuous.

    Pullups - 3 sets

    Dumbbell Rows - 4 sets

    Lat Pulldown - 3 sets

    Lat Pushdon - 3 sets

    Hyperextensions - 3 sets

    What sort of pullups are you doing? If you're doing wide-grip pullups, you can drop the lat pulldown because it works the same muscles. In fact, that's what I'd recommend anyway -- do wide-grip pullups and drop the pulldowns. Otherwise, it seems pretty reasonable. :aright:

  3. How many sets.....

    in Useless Blabber

    Posted

    Originally posted by skince55

    Did I say I wasn't growing??? As far as my gains I am not dissapointed, I could be doing better, but I have not reached a plateau.

    For 12 sets to take 1 hour you would need to be resting about 4 minutes in between each set. I always read 1-2 minutes was the optimal rest time between sets. 4 minutes seems like a long time to wait

    It depends on how many reps you're doing. The fewer reps, the longer the rest period. Some powerlifters take as long as 10 minutes between sets.

    I wait 2 minutes between sets and each set takes about 1 minute, so 12 x 3 = 36 minutes for 12 sets, not counting extra time for going to the water fountain, etc.

  4. carbs!!!

    in Useless Blabber

    Posted

    Originally posted by daillestmattyg

    i'm 142 pounds 5'10 i'm skinny i have some muscle should i take more carbs? i take about 220grams of protein a day thanks

    matt

    142 x 18-20 = 2556-2840 calories a day. Aim for that, and if you haven't gained weight after a week, add 200 calories a day until you do.

    220g of protein is more than enough.

  7. How many sets.....

    in Useless Blabber

    Posted

    Also, don't forget that the longer you workout, the more cortisol your body produces, which starts taking you into catabolic territory. People tend to cite 1 hour as a good upper guideline for limiting cortisol production. It also helps to sip on a carb drink during your workout. This has been associated with significantly greater muscle growth.

    Details here (free membership required):

    http://www.medscape.com/px/urlinfo

    Do a Medline search for "training cortisol muscle". :aright:

  8. How many sets.....

    in Useless Blabber

    Posted

    Originally posted by skince55

    45 min isnt that long though. How many sets do you do for your total workout? and what muscle groups do you do each day?

    It seems to me as if your suggestion is to not focus on one muscle group per day

    My suggestion is just to not do so many sets per bodypart. If you want to train only one body part per day, that means you will have shorter workouts. Or you could combine bodyparts for slightly longer workouts and go to the gym fewer days.

    I'm currently following a very abbreviated workout plan: 4 exercises per day, 2-3 sets per exercise, with a push/pull/legs split. It's short, intense, and I'm making consistent gains. What more could you want? :)

  9. How many sets.....

    in Useless Blabber

    Posted

    Originally posted by skince55

    Nothing...but a 20-30min. workout would have me leaving the gym feeling as if I hadn't trained that hard.

    My split is: Mon-Chest, Tues-Back, Wed-Legs, Thurs-Shoulders Traps, Fri-Arms

    Also...my workouts very rarely go longer than 45 min.(excluding abs and cardio)..which is not much longer than yours.

    If you train with proper intensity, you don't NEED a long workout. Measure your workouts by your progress, not by how exhausted you feel!

    Tommyarmani was dead on when he said, "You can train hard or you can train long, but you can't do both." 18-22 sets for a single bodypart is (in my opinion) training long.

  10. How many sets.....

    in Useless Blabber

    Posted

    Originally posted by skince55

    Okay...so your sayin I should be doing 20-30 min workouts? I don't sit and take 5 min bullshit breaks between sets. I do a set....go to the water fountain....do another set. I would fly through a work out with that few sets.

    Okay, two things:

    1. What's wrong with a short workout?

    2. That's 20-30 minutes for only ONE bodypart. If you did one major muscle group (e.g. chest) and two minors (e.g. shoulders & triceps), you'd come in much closer to 1 hour, which is the UPPER limit that you should be aiming for.

    My workout this morning was 40 minutes for back, biceps and abs.

  13. Attn : Elite

    in Useless Blabber

    Posted

    Originally posted by elementx

    The only reason I am in the gym so long is because I am hitting 3 body parts a day. Like I said my schedule is rough at work and I am always running around. There are some days I cannot get to the gym. Therefore I try to at least get all body parts in at least once a week. Therefore I normally do 3 per day every other day. And Legs on there own day.

    Well, I'm not elitesnautica, but I can tell you that working out much longer than an hour increases production of catabolic hormones and decreases your T-cell count. It will catch up to you if you keep it up too long. Keep your workouts short and INTENSE, and you really don't need to do so many exercises.

  14. How many sets.....

    in Useless Blabber

    Posted

    Originally posted by elementx

    I agree that less QUALITY sets is definately better...

    My feelings exactly. I'm sure you're doing quality workouts; I just like to give conservative guidelines for the benefit of all the beginning and intermediate lifters reading this. :)

    http://www.trygve.com/mfw_faq.html#howmanyexercises

    How many exercises should I do per muscle group?

    Some suggest only one exercise per muscle group. Others prefer to do 4 or 5 different exercises for a single muscle group. Keep in mind that too much enthusiasm for the weights will often lead to overtraining, so moderation is key until you discover what works best for your body.

    How many sets should I do per exercise?

    Some suggest that once the muscles are thoroughly warm (after performing a couple of light-weight warmup sets) you should do one all out set to failure. Others suggest that you should perform 2 to 4 working sets to failure for each exercise.

    Almost everyone can agree that if you end up doing 30 sets for any individual body part, you are definitely overtraining (assuming that you take these sets to failure) or just wasting your time (assuming you don't take these sets to failure).

  15. How many sets.....

    in Useless Blabber

    Posted

    Originally posted by elementx

    18 - 22 Sets is not alot... It is normally 3 to 4 sets per exercise by 5 to 6 exercises per body part...

    I myself do a few body parts a day because of my crazy schedule. But I am about to go back to 1 body part per day...

    If you're only doing a bodypart a day, it's a manageable amount of sets per bodypart, but only if you're an advanced lifter. I definitely wouldn't do any more than that... and it's definitely too much for probably 90% of people lifting. A lot of people think that more sets = better, but that's not true and in fact the amount of sets that we're talking about here would be overtraining for most people.

  16. How many sets.....

    in Useless Blabber

    Posted

    Damn... that's a lot of sets! Why so many? How long are your workouts?

    I do 2-6 sets per bodypart, depending on its size. I do a push/pull/legs split and my workouts generally last about 45 minutes. I've found that I actually get much better results this way than if I try to do more sets and longer workouts. :aright:

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