EPTJust heavy strength work and pullups become easy. Plus, if you want more practice, throw some pullups into your warmups.
TL Fitness Initiative (Weight Loss/Gain) - Page 58
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eshlow
United States5210 Posts
Just heavy strength work and pullups become easy. Plus, if you want more practice, throw some pullups into your warmups. | ||
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JustQuitWarcraftIII
United States679 Posts
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Energies
Australia3225 Posts
I often do weighted chins, but I do multiple sets of pullups so I just go with my bodyweight. Besides maybe Deadlifts, pullups are at the core of my back workout. Though I have never tried going past 12-15 pullups as I don't want to be completely dead for my second and third set. Eshlow, you were right. My bench and squat are pretty much back to where they were before. And one amazing thing that has happened, I have actually been "feeling" my workouts in the days following, whilst before it seemed that I had completely stopped making progress. Maybe the break was good for me. | ||
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Deleted User 3420
24492 Posts
On September 19 2009 14:16 eshlow wrote: 20 pullups is just a little practice after you're decently strong. I never do max endurance sets of pullups, and I'm pretty sure I can do more than 20 if not 25. Just heavy strength work and pullups become easy. Plus, if you want more practice, throw some pullups into your warmups. WELL AREN'T YOU JUST THE GREATEST captain bigMUSCLES what does "max endurance sets of pullups" mean sometmes i do a pyramind of like 10, 9, 8, 7, 6 , 5 ,4 ,3, 2 , 1 pullusp in one workout and i still can't do 20 | ||
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Energies
Australia3225 Posts
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thedeadhaji
39489 Posts
![[image loading]](http://www.liquidpoker.net/user_pictures/17efa.wbf.jpg) | ||
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Energies
Australia3225 Posts
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GTR
51337 Posts
I'm 17, around 5'7, 5'8 maybe and around 50kg. After I finish my exams, I want to to start working out and bulk up (I reckon I'm pretty fucking thin). Where should I start? I already plan to take a jog around the block every morning I wake up in the holidays, but besides that, I don't know where to go. | ||
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Jayme
United States5866 Posts
Basic stats. 7.9% BF, 192 lbs, 6'5. I've recently turned 22. I can run a 6 minute 30 second pace basically forever. If I try to burn out on 2 miles I can reduce that to a 6 minute -> 5 minute 45 second pace if I want. I started out about 10 weeks ago at something like a 9 minute pace. My body has never been completely OUT of shape or anything and it adapts quickly but I noticed the most improvement from cross fit workouts. So this all being said my running has come a long excellently and my lower body/abs have kept up just fine. My issue is my upper body. I notice this with pushups most of all. While my upper body has definitely improved from day one it's lagging so far behind everything else it's beyond confusing to me. I figure that I just don't have enough focus on upper body now I guess? I dunno, can anyone help me out here? I have access to a full gym and such all I need is a decent 3-4 time a week workout or whatever to help out with my upper body as I'm tired of my pushups sucking ass. | ||
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thedeadhaji
39489 Posts
start by... reading the thread... | ||
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jfazz
Australia672 Posts
GTR: you're very thin. I was basically anorexic at 61kg and 5'11. As I see it, you're as bad/worse. I suppose the issue is, how big do you want to get? What are your actual goals? What period of time do you want to work over? Give me some specifics (say, I want a bigger chest...or bigger shoulders...look good at the beach...just something!) and ill help you with an eating plan/exercise plan. Post the stuff here, but PM me when you do - that way everyone can get something out of it. Jayme: no worries. If you want to add strength quickly, just do: 4 x 6 Flat Bench Press 4 x 6 Incline Bench Press 4 x 6 Decline Press Press once a week at weights for each exercise that will result in near/complete muscle failure. Have plenty of protein before and after. With access to a gym, thats about as intense as you should go with no real prior experience - this will bulk you up VERY quickly, especially noticeable after 2-3 months. | ||
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Jayme
United States5866 Posts
On September 19 2009 22:30 jfazz wrote: Alright I have some time: \. Jayme: no worries. If you want to add strength quickly, just do: 4 x 6 Flat Bench Press 4 x 6 Incline Bench Press 4 x 6 Decline Press Press once a week at weights for each exercise that will result in near/complete muscle failure. Have plenty of protein before and after. With access to a gym, thats about as intense as you should go with no real prior experience - this will bulk you up VERY quickly, especially noticeable after 2-3 months. Here's the question I have with the bulking up. I know it's unavoidable that if you want to gain strength you'll bulk up period but the nature of my job basically means that bulking up too much would actually be a hindrance instead of a benefit. So if this exercise focuses more on strength than muscle building I'm all for it. I think there are rep methods and such that focus more on strength while keeping your muscles relatively toned instead of bulging out of your arms. Just making sure that's in this area. | ||
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jfazz
Australia672 Posts
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Energies
Australia3225 Posts
Jayme/jfazz refer to this article: http://www.gain-weight-muscle-fast.com/rep-ranges.html It's worth a quick read. tl;dr version: ![[image loading]](http://img24.imageshack.us/img24/5960/reprange.jpg) 1-6 get strong 9-12 get big 6-8 bit of both 13-20 is for endurance athletes. I see a lot of triathletes at the gym going for 15-25 rep range with weights. Muscle hypertrophy in short is basically the process of tearing muscle fibers and rebuilding them bigger. | ||
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jfazz
Australia672 Posts
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unknown.sam
Philippines2701 Posts
On September 19 2009 21:35 GTR wrote: Alright, so; I'm 17, around 5'7, 5'8 maybe and around 50kg. After I finish my exams, I want to to start working out and bulk up (I reckon I'm pretty fucking thin). Where should I start? I already plan to take a jog around the block every morning I wake up in the holidays, but besides that, I don't know where to go. man you are seriously underweight...your target weight should be around 60 something (+/- a few kg) which is around the normal weight range for your height. if you have access to a gym i say take that opportunity to do some heavy lifting. couple that with a good diet program and you'll be bulking up in no time | ||
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Energies
Australia3225 Posts
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Energies
Australia3225 Posts
On September 19 2009 23:26 jfazz wrote: thanks for that energies - I must be doing something wrong - I feel that I am getting more size than strength at the moment...guess I need to look at my diet - very helpful resource! I think that might be a result of your muscle atrophy. From what I read on your introduction post you had lost a lot of muscle. I am by no means an expert in human biology but I know there isn't as big of a relationship between muscle size and strength as you'd imagine, but I think it would still be difficult being able to lift heavy weights if you don't have any muscle to begin with. I would say once you have gained sufficient amount of muscle mass the process will equalise and start to follow the above post in terms of gains. | ||
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jfazz
Australia672 Posts
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unknown.sam
Philippines2701 Posts
On September 19 2009 23:23 Energies wrote: jfazz, not to poo poo on your post mate, but you have it around the wrong way. Jayme/jfazz refer to this article: http://www.gain-weight-muscle-fast.com/rep-ranges.html It's worth a quick read. tl;dr version: 1-6 get strong 9-12 get big 6-8 bit of both 13-20 is for endurance athletes. I see a lot of triathletes at the gym going for 15-25 rep range with weights. Muscle hypertrophy in short is basically the process of tearing muscle fibers and rebuilding them bigger. just a question... each training goal has a rep range right. so how does it work in terms of sets?? i mean when reading about weight training they always mention doing an exercise for 3/4 sets. is it safe to assume that regardless of the goal (strength/size/endurance) the number of sets would more or less be 3 or more?? | ||
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