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On September 19 2009 23:52 unknown.sam wrote:Show nested quote +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??
I typically go 3 sets for isolation exercises like bicep curls or tricep extensions, any shoulder exercise. And 4 sets for compound exercises such as squats, bench press and deadlifts.
I notice regardless of weight/rep, 3-4 sets is typically what fatigues me out on that exercise.
I would not go lower than 3 sets, and the only times I really ever go more than 4 sets is with squats/deadlifts/bench press. As my first set is a low weight warmup.
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On September 19 2009 23:50 jfazz wrote:Yeah, that makes a lot of sense. Im pumped up for the next week's gym sessions - I want to will myself up a weight increment on the barbell curls - in 2.5months I havent gone up at all, and im just itching to push myself. Sad I know 
Just up your weight and have someone give you a 2 finger spot until you get through your set, I was doing preacher curls last Tuesday and I went to a weight I had never done before, it was like 28-30kg I managed to push out 1 freakin' rep, my friend helped me finish the set for 8 reps, I honestly felt like I was pulling against an immovable object on every rep. I hit the gym this morning for some cardio, It wasn't my back/bi day but I just wanted to try the weight again, put on the same amount of weight on the preacher and I managed to get 3 reps in by myself, all after a week.
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What's a healthy weight for someone my height? I'm 6'4" and currently am 245lbs. I have started a diet though. eating better, not snacking, I dropped pop, and I started hitting the treadmill. I'm already down 6 pounds from my starting of 251. I have a trip to japan coming up next year so I wanna look good for it.
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^ Without knowing your exact build, id say anywhere from about 75kg to 95kg is healthy, so that is, off the top of my head, 165-210pounds. Depends how lean you want to be I suppose.
@ Energies: yeah, I dont think I have pushed myself hard enough at all, ill do as you suggest.
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As jfazz mentioned, it's hard to say without knowing how much muscle mass you have, what is your waist size?
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On September 19 2009 14:57 travis wrote:Show nested quote +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
Pyramids/ladders are ok but not particularly effective if you rest too much inbetween.
It's either best to stick with a grease the groove type program where you're doing a set everytime you pass your pullup bar if you have one at home... or hitting up the max endurance sets while working heavy strength in the 3-5 RM weighted pullups in other workouts.
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.
This chart, from Starting Strength, is a bit better:
http://web.archive.org/web/20060710184848/http://www.startingstrength.com/files/sample200.pdf
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On September 19 2009 23:52 unknown.sam wrote:Show nested quote +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??
Energies response:
I typically go 3 sets for isolation exercises like bicep curls or tricep extensions, any shoulder exercise. And 4 sets for compound exercises such as squats, bench press and deadlifts.
I notice regardless of weight/rep, 3-4 sets is typically what fatigues me out on that exercise.
I would not go lower than 3 sets, and the only times I really ever go more than 4 sets is with squats/deadlifts/bench press. As my first set is a low weight warmup.
Now, I don't necessarily disagree with Energies here...
But it depends on your training goals, and the amount of exercises in your routine.
If your goal is power/strength/performance/potentially some hypertrophy along with eating enough then you should be using the Prilepin table, which was thankfully made so that n00bs to weightlifting know how to structure stuff without going overboard with volume/intensity/etc.
http://www.angelfire.com/pe/txpls/prilephin.html
If your goal is straight up hypertrophy then initially you want to stick with fairly low volume work like Starting Strength, especially if your novice and intermediate strength range.
Volume SS is 3x a week of 3x5 for most exercises (squats, power cleans, bench, overhead press), and 1x5 for deadlifts and maybe some accessory exercises like pullups and dips (although not in the main program). The goal for this is increasing the weight and eating a lot.
The stimulus for hypertrophy, especially in those new, is to add weight to each lift each time you're lifting. With novices especially, they have an inherent ability to adapt quickly to add strengt and hypertrophy fast.
Later, you want to add in more exercise and volume of work. But that's later... you should be able to get up over 180-200 lbs with just full body routines and eating a lot. If you're not there you should reevaluate what you're doing.
If your core lifts squat/deadlift/bench/press/pullups/dips/rows/power cleans/etc. aren't that big (squat/DL should be 2x bw at least, bench should be up over 1.5x bw, etc.) OR you aren't even doing these compound lifts... doing a lot of isolation work is NOT the way to get stronger and bigger faster.
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For the newer guys, Eshlow definitely seems to know his stuff, while I can only draw on self experience.
Leech him for information!
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I just hopped on the treadmill and walked for 80 minutes straight, with a mix of really fast running in between. Is 80 minutes unhealthy to do cardio? I only did it because of the fact I do not really run and I prefer to sprint if I run. However, my stamina only allows me to do so little. As a result, I've walked like at least 65 minutes of the whole thing...
If I am doing it for too long and it is unhealthy, I will stick to doing 40 minute walks...
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51602 Posts
On September 19 2009 22:30 jfazz wrote:
Alright I have some time:
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.
Around 60-65kg.
Just want to build up my torso. Not really keen on the arms yet.
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On September 20 2009 02:53 SoMuchSoul wrote:
I just hopped on the treadmill and walked for 80 minutes straight, with a mix of really fast running in between. Is 80 minutes unhealthy to do cardio? I only did it because of the fact I do not really run and I prefer to sprint if I run. However, my stamina only allows me to do so little. As a result, I've walked like at least 65 minutes of the whole thing...
If I am doing it for too long and it is unhealthy, I will stick to doing 40 minute walks...
It's not unheathy but what are your goals?
Improve speed?
Interval training with newer people is particularly effective.. if your goal is to sub 6 mile for example you should be able to get there by just doing speed work, and 400m intervals.
Weight loss goals are more in the context of other things such as diet/nutrition although high intensity stimulus will help
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On September 20 2009 08:04 GTR wrote:Show nested quote +On September 19 2009 22:30 jfazz wrote:
Alright I have some time:
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.
Around 60-65kg. Just want to build up my torso. Not really keen on the arms yet.
Starting Strength!
You have access to barbell weights?
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My nutrition is fine as I consume around 1300-1500 calories per day. I avoid soda and mainly eat vegetable as well as lean meat.
I just want to lose more body fat overall really..
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On September 20 2009 10:15 SoMuchSoul wrote:
My nutrition is fine as I consume around 1300-1500 calories per day. I avoid soda and mainly eat vegetable as well as lean meat.
I just want to lose more body fat overall really..
Dude, how much do you weigh? 1300-1500 cals for any guy unless they're like... 10 years old... is waaaaaaaay undereating regardless if you're super thin or obese.
You probably need to eat more. If you're big cutting cals to the point of starvation will not help you lose weight. Your body tries to conserve body fat when you extremely cut calories which is not conducive for the fat loss. EAT MORE!
Also, 400m intervals will be good for you. Start off with 3-4 of them doing them 90% speed first 300m and then last 100m all out. 5-10 minutes rest between each. As you improve, drop the rest times down maybe like 30s.
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Hi GTR. As others have said, the key issue in gaining weight is simply to EAT MORE. Thats it really.
Well, really it isnt. Nutrition, eating patterns and quality are what matter. To gain 10-15 kg healtily will take a substantial effort, over a number of months. You cannot rush this. The focus will be on slowly gaining weight in the form of muscle - this will avoid what many first time weight gainers suffer through, in so far as they put on a lot of fat when putting on weight.
A competitive body builder friend of mine told me that for every kg you put on, you need to lose one - this is because for all the muscle you do add, you will gain a similar amount of weight as well. To counteract this, it is important to keep up an appropriate amount of cardio throughout the weight gaining period, to keep body fat% down.
Basically, I would break down your schedule as follows:
Monday: weights for chest and back
Tuesday: short cardio session
Wednesday: weights for biceps and triceps
Thusday: short cardio session
Friday: weights for shoulders and legs
Saturday: short cardio session
The cardio sessions should be 20-30 mins max, and focus on high intensity work - you need to get your heart rate up as much as possible to burn fat. I like to do my cardio early in the morning, without having eaten anything previously, so that the exercise more firecely attacks my stored fat.
Im not sure how much you are eating now, but it just is not enough. I say the following with the caveat that i dont fully know your circumstances, body type, fitness level or much else. I would be trying to eat 2000-2200 calories a day, divided over 6 meals. The focus should be on smaller meals than standard, so that your body can digest them easily and effectively. Take an equal portion of carb + an equal portion of protein for every meal, with an additional serve of vegetables twice a day.
On top of that, use this thread, there are many very helpful people in here!
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I weigh around 145 pounds atm. Is it really starving myself, if I don't even feel hungry? Do I really need to eat more? Whenever I eat, I never overeat but I always stop to the point that my stomach will feel content. I eat like 4-5 (small) meals per day.
Also what speed should I be running at?
EDIT: Also what can I do to avoid night hunger because sometimes I have to study and I start feeling hungry.
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On September 20 2009 11:25 jfazz wrote:
Hi GTR. As others have said, the key issue in gaining weight is simply to EAT MORE. Thats it really.
Well, really it isnt. Nutrition, eating patterns and quality are what matter. To gain 10-15 kg healtily will take a substantial effort, over a number of months. You cannot rush this. The focus will be on slowly gaining weight in the form of muscle - this will avoid what many first time weight gainers suffer through, in so far as they put on a lot of fat when putting on weight.
A competitive body builder friend of mine told me that for every kg you put on, you need to lose one - this is because for all the muscle you do add, you will gain a similar amount of weight as well. To counteract this, it is important to keep up an appropriate amount of cardio throughout the weight gaining period, to keep body fat% down.
Basically, I would break down your schedule as follows:
Monday: weights for chest and back
Tuesday: short cardio session
Wednesday: weights for biceps and triceps
Thusday: short cardio session
Friday: weights for shoulders and legs
Saturday: short cardio session
The cardio sessions should be 20-30 mins max, and focus on high intensity work - you need to get your heart rate up as much as possible to burn fat. I like to do my cardio early in the morning, without having eaten anything previously, so that the exercise more firecely attacks my stored fat.
Im not sure how much you are eating now, but it just is not enough. I say the following with the caveat that i dont fully know your circumstances, body type, fitness level or much else. I would be trying to eat 2000-2200 calories a day, divided over 6 meals. The focus should be on smaller meals than standard, so that your body can digest them easily and effectively. Take an equal portion of carb + an equal portion of protein for every meal, with an additional serve of vegetables twice a day.
On top of that, use this thread, there are many very helpful people in here!
This is good advice, but 2000 calories is very light if you are trying to gain weight..
I've weighed 115 for the past 3 years (I'm 5'5). It was really hard for me to gain weight because I simply didn't want to eat more than I wanted to. However, there was a period where I was serious about gaining and i shot up to 122 in a couple of months by forcing myself to eat more calories (now I'm back at 115 because eating that much food is just way too much work and it's expensive).
that being said, you really need to be aiming at 3000+ calories a day and you need to lift heavy. also splitting muscle groups between days is something everyone should do, whether your trying to gain or not.
right now I'm trying to get back to 120 and i'll probably stay there, I don't want to look like a dwarf afterall.Also,I really don't look 115 IMO and people are always stunned when I tell them that.
It's weird though because I've gotten a lot stronger in the past 2 years and my weight has stayed the same. I could barely put up like 80 pounds when I started but now I max 150 0_o
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On September 20 2009 02:53 SoMuchSoul wrote:
I just hopped on the treadmill and walked for 80 minutes straight, with a mix of really fast running in between. Is 80 minutes unhealthy to do cardio? I only did it because of the fact I do not really run and I prefer to sprint if I run. However, my stamina only allows me to do so little. As a result, I've walked like at least 65 minutes of the whole thing...
If I am doing it for too long and it is unhealthy, I will stick to doing 40 minute walks...
YES WALKING FOR 80 MINUTES IS VERY UNHEALTHY. STOP IMMEDIATELY
EDIT: Also what can I do to avoid night hunger because sometimes I have to study and I start feeling hungry.
eat fruits
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SoMuchSoul, we dont know if you are really starving yourself - perhaps you can tell us what you usually eat in a day, and show us what your workout regime looks like each week?
When I was anorexic, I was eating a similar amount to yourself, while doing intense cardio as many as 10 times a week. It doesnt sound like you are as bad as that, but I just want to put things in perspective for you.
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zizou why reply like that, I was really asking a serious question..
Some stuff do have their limits you know...I thought that if I do too much walking/running I could hurt my leg/knee or something...relax.
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