Gain 15 lbs in 5 month

[Lord_Suston]

try this since your routine has too mcuh volume and overlapping body parts will inhibit strength and recovery and size.

D1 Back/traps
Deadlift, (chins/pulldowns), Barbell row, seated row, shrugs

D2 Chest/delts
Incline Barbell, Flat bench, flyes, military press, lateral raises, reverse flyes

D3 rest

D4 Arms
Close-grip bench, barbell curl, pushdowns, db curls, skullcrushers, hammer curls

D5 Legs/calves
Squats, SLDL, leg ext, hamstring curls, calf raises

D6 rest

D7 rest

I suggest pyramid up and down with weight and reps to hit all fibers for the greatest amount of hypertrophy. since you have not lifted weights for a long time this should cause some major soreness and growth.

 

[casualbb]

I suggest pyramid up and down with weight and reps to hit all fibers for the greatest amount of hypertrophy. since you have not lifted weights for a long time this should cause some major soreness and growth.

Suston, I think I remember posting on this before, so I'll make it brief. When lifting loads, slow twitch is always recruited first with fast twitch recruited on top of those as need be. It's sort of like a ladder and you have to climb the lower (slow-twitch) rungs on the bottom to reach the fast-twitch on top. You can't just skip to the top.

That being said, there are other reasons to train with different rep ranges. Drop sets are a great way to induce metabolic fatigue; "the burn," so to speak, can facilitate hypertrophy. High rep work is also good for the joints.

Reducing reps over a timeframe of some weeks is also a good way to allow progressive load, which causes growth.

-casualbb

 

[daok]

I have talk to a gym trainer today and he watched me doing my squat and my deadlift and I got a suprise.

The first one is not big suprise cause I never really did Squat but I have a problem doing them. My back curve like a banana! I cannot put it straight!!! So he suggest me to do more back exercice to help that problem...but I have a good back...anyways

The seconde suprise put be down a bit, when I deadlift I do half straight lift and half deadlift so I have to "relearn" do it them.

So, I cannot Squat and my deadlift since I do them were never done well so I am in a down mood

 

[coolcolj]

Suston, I think I remember posting on this before, so I'll make it brief. When lifting loads, slow twitch is always recruited first with fast twitch recruited on top of those as need be. It's sort of like a ladder and you have to climb the lower (slow-twitch) rungs on the bottom to reach the fast-twitch on top. You can't just skip to the top.
-casualbb

I don't agree with this.

Highly explosive and ballisticly quick movements can entirely skip the slow twitch fibers - their too slow to keep up!

for example, dropping down from a box and doing a depth jump, contact time is 0.1 to 0.2 of a sec - slow twitch fibers can't even begin to contract is this time range

Same can be said for olympic lifts, especially from the hang or from blocks. By the time the slow twitch fibers have even begun to contract its over!

Basicly the faster the velocity, and the shorter the duration, the less slow twitch fiber involvement there is.
Slow twitch contribution rises as muscle contraction time increases from 0.1 to 1 sec.

 

[Egresser]

The seconde suprise put be down a bit, when I deadlift I do half straight lift and half deadlift so I have to "relearn" do it them.

Martial artists have a saying when it come to different movements--"Do it 100 times to make it yours". You can try and apply this philosophy to the excercises that give you trouble. Start out with just the bar. Concentrate on your form. As you feel comfortable, add weight...a little at a time. Have someone (who knows what to look for) watch you. Good form, especially with the excercises you mentioned is a must. Deads, and squats can screw you up big time if not done right. Keep at it...it will be second nature in time. Hope I help..Good luck!!

 

[casualbb]

Hmm...that's interesting, Colin. Where'd you read about that?

Even if that's the case, most of these guys here are training for a combination of hypertrophy and strength. If that's the case, they're going to want to use negatives a good deal longer than .1 seconds in duration to accentuate the microtrauma and stimulate growth. That should cause them to recruit both. Besides, even weights near the 15RM are enough to recruit a whole buncha fast-twitch stuff.

That does make me wonder, though...have you seen any studies comparing muscle fiber percentage in elite olympic lifters to bodybuilders?

-casualbb

 

[daok]

Thx Egresser, but I do not have a partner for the moment so I think I will auto-correct myself with the mirror and ask to the trainer sometime to check me.

Thx

Daok

 

[coolcolj]

Hmm...that's interesting, Colin. Where'd you read about that?

Even if that's the case, most of these guys here are training for a combination of hypertrophy and strength. If that's the case, they're going to want to use negatives a good deal longer than .1 seconds in duration to accentuate the microtrauma and stimulate growth. That should cause them to recruit both. Besides, even weights near the 15RM are enough to recruit a whole buncha fast-twitch stuff.

That does make me wonder, though...have you seen any studies comparing muscle fiber percentage in elite olympic lifters to bodybuilders?

-casualbb

Supertraining book mostly which references studies by Bosco
Any weight will recruit fast twitch fibers if you attempt to accelerate it and lift it ballisticly.

Elite Oly lifters will be mostly white fiber, if you aren't fast twitch dominant then you wouldn't be lifting as much weight in those lifts compared to somewhere that is because, while everyone can pretty much squat the same amount of weight, to be able to move heavy loads at high speed requires mostly fast twitch fibers. If you have half as much as the other guy your already well behind, and no amount of strength will make up for that.
You can make your existing fast twitch fibers stronger, but when somewhere has double the amount, he can do likewise and be well ahead.

Pro Bodybuilders are fairly fast twitch dominant too, because slow twitch fibers don't grow all that much. You can't really fatigue slow twitch fibers all that readily anyway with weights.

Anyway there isn't a general division between fiber types, there is a continous spectrum of fibers from slow to fast.

 

[GioMan7]

CAN SOMEONE TELL ME A GOOD ROUTINE?

I HAVN'T WORKED OUT FOR 8 MONTHS AND I HAVE TO GET BACK ON IT.. CAN ANYONE PLEASE GIVE A GOOD ROUTINE ON IT.. PLEASE HELP ME HERE!

 

[daok]

Here is what I did today:

Barbell flat bench 5x5
Incline dumbbell presses 2x8
Incline dumbbell flys 2x8

Upright Rows 3x8
Barbell shrugs 3x8
Straight-arm pullovers 2x8

I think it's better that the first I post.

I did well but I had to decrease my weight on some exercice... I do not know if it's an effect of the creatine that I use since 4 days but it's the first time since I train myself that I have to decrease my weight... Weird isn't it?

Daok