Post your daily workout

Thoughts_Arrive wrote:

My PT told me to always do 4 sets of 12, 10, 10, 8 reps to build muscle.
But reading online muscle building sites it says 4-6 reps and 3-4 sets.
I am a bit confused here.
What do you muscle builders on here do.
I have just started doing weights about 2 weeks ago and have been going every second day to the gym.

I am doing work on strengthening equipment, no free weights, doing:
Overhead press (23-30kgs)
Chest press (30kgs)
Lat Pull Down (43-50kgs)
Preacher Curls (23-30kgs)
Ab Crunch (30-36kgs)
Leg Press (127kgs)
Leg Extension (45-50kgs)

As you can see light weights, shame shame shame.
I am fine with my legs, just struggling with arms, especially doing the overhead press and preacher curls.
I get halfway through my sets and my arms tire and I cannot do no more.
I get frustrated because I cannot finish the sets/reps my PT told me to do.
With overhead press I get to my 5th rep and my arms just go like jelly and cannot lift no more.
Also, I go straight to the gym from work so I don't eat anything, I go hungry, have lunch but that is not enough. Surely I need a big carbs boost?

Everything I've read in the last year has said 8 to 12 reps are the best range for building muscle. You want to target a weight that you will fail at in that range. I used to think that the more weight and fewer reps the better for building muscle, but apparently thats not so. Doing a weight that you can only get 3 to 6 times will do more for increasing strength than size.

That being said, I think its good to shock yourself sometimes and have a day or a week in which you lift heavier with less reps or lighter with more reps than the 8 to 12 range. Plus, lifting heavier can build the strength you need to lift a heavier weight in the building 8 to 12 range.

I'm about to do a two or three week shock. I'm a "hardgainer", and the shock is definitely the best thing to break through your typical limits. Remember though: Nutrition is 80% of your goal!

Thoughts_Arrive wrote:

My PT told me to always do 4 sets of 12, 10, 10, 8 reps to build muscle.
But reading online muscle building sites it says 4-6 reps and 3-4 sets.
I am a bit confused here.
What do you muscle builders on here do.
I have just started doing weights about 2 weeks ago and have been going every second day to the gym.

I am doing work on strengthening equipment, no free weights, doing:
Overhead press (23-30kgs)
Chest press (30kgs)
Lat Pull Down (43-50kgs)
Preacher Curls (23-30kgs)
Ab Crunch (30-36kgs)
Leg Press (127kgs)
Leg Extension (45-50kgs)

As you can see light weights, shame shame shame.
I am fine with my legs, just struggling with arms, especially doing the overhead press and preacher curls.
I get halfway through my sets and my arms tire and I cannot do no more.
I get frustrated because I cannot finish the sets/reps my PT told me to do.
With overhead press I get to my 5th rep and my arms just go like jelly and cannot lift no more.
Also, I go straight to the gym from work so I don't eat anything, I go hungry, have lunch but that is not enough. Surely I need a big carbs boost?

I'd say you definitely need to get more carbs in before your workout. Often, I go straight to the gym after work as well. I take a tubberware of rice and beans with me to work and eat it immediately after work. I also take a protien shake made with orange juice and have that about 20 minutes after the starches. Then I wait about 20,30 minutes before working out. Which works out because the gym is always crazy from 5 to 6 o'clock. I don't know if you can do that or not, I usually find an errand to run or something. I guess you could start eating your starches at work in your last hour depending on what you do for a job... I spend MUCHO time eating but its what I have to do to acheive my goals. One of the biggest difference makers for me has been dextrose after the workout. I found this great site once about nutrition for building muscle, if I come accross it, I'll post it.

Thoughts_Arrive wrote:

My PT told me to always do 4 sets of 12, 10, 10, 8 reps to build muscle.
But reading online muscle building sites it says 4-6 reps and 3-4 sets.
I am a bit confused here.
What do you muscle builders on here do.
I have just started doing weights about 2 weeks ago and have been going every second day to the gym.

Stick to what your trainer says. Higher reps/lower weight is perfect for you with your experience. Keep increasing the weight that you do every week and maintain the 10-12 reps.

Once you have been lifting for say... 6-12 months... then if you decide you want to get HUGE you can start taking in 5000 calories per day and doing the 4-6 rep thing with a lot more weight. Otherwise, stick with higher reps and a lower calorie diet to get ripped and fit.

Personally, I alternate. I will do the GET HUGE thing during the fall/winter and then starting about March 1, I will start to get cut... take out the mass gainer protein shakes and peanut butter before bedtime and eat lean meat and lots of vegetables. I'll also run a few miles every other day.

Also, take in 1 gram of protein for every pound that you weight. I weight 215 lbs and take in 215 grams of protein (at least) every day regardless of whether I am getting big or getting ripped.

The guys at the gym tell me I should enter a bodybuilding competition... sorry but it is a little too um... err... weird. I just like to look good at the beach and enjoy being healthy.

6 x 65kg back squats
3 sets

6 x 55kg front squats
3 sets

6 x 30kg overhead squats (fuck me!!)
3 sets

3 x 10 chin ups on the rings

1.5km row

he still stands wrote:

Thoughts_Arrive wrote:

My PT told me to always do 4 sets of 12, 10, 10, 8 reps to build muscle.
But reading online muscle building sites it says 4-6 reps and 3-4 sets.
I am a bit confused here.
What do you muscle builders on here do.
I have just started doing weights about 2 weeks ago and have been going every second day to the gym.

Stick to what your trainer says. Higher reps/lower weight is perfect for you with your experience. Keep increasing the weight that you do every week and maintain the 10-12 reps.

Once you have been lifting for say... 6-12 months... then if you decide you want to get HUGE you can start taking in 5000 calories per day and doing the 4-6 rep thing with a lot more weight. Otherwise, stick with higher reps and a lower calorie diet to get ripped and fit.

Personally, I alternate. I will do the GET HUGE thing during the fall/winter and then starting about March 1, I will start to get cut... take out the mass gainer protein shakes and peanut butter before bedtime and eat lean meat and lots of vegetables. I'll also run a few miles every other day.

Also, take in 1 gram of protein for every pound that you weight. I weight 215 lbs and take in 215 grams of protein (at least) every day regardless of whether I am getting big or getting ripped.

The guys at the gym tell me I should enter a bodybuilding competition... sorry but it is a little too um... err... weird. I just like to look good at the beach and enjoy being healthy.

Thanks.
I am not taking protein powder at the moment.
I go gym every second day, today I went higher in weights, did everything okay except the overhead press, I always struggle with that grrrrr.
I set the weights higher but did less reps, hit about 6-8 reps per set (3 sets).
Hopefully I pull up sore tomorrow so I know I did something to get muscle growing.

Thoughts_Arrive wrote:

Thanks.
I am not taking protein powder at the moment.
I go gym every second day, today I went higher in weights, did everything okay except the overhead press, I always struggle with that grrrrr.
I set the weights higher but did less reps, hit about 6-8 reps per set (3 sets).
Hopefully I pull up sore tomorrow so I know I did something to get muscle growing.

Let me ask you dude, are you the type of guy that gains weight easily? Or are you a skinny guy that has a hard time building mass? Because, I've heard many people testify to using the same types of methods as He Still Stands reported. Friends I've had that competed in "Mr. Dallas" muscle competitions have used the same get big and then "cut into it" method. But those guys are usually not thinner built people. If you're a "hard gainer" it just doesn't work like that. You've got to be consuming those massive calories the whole time because you are building straight into muscle. I've read lots about it and am having and have had success, but damn do I eat A LOT. If I were to just consume this much food without lifting like I do, I'd never ever get fat, just take massive craps. And guys who don't have this body type, usually don't understand how different it is. I'm certainly not complaining though, and no one ever feels sorry for me when I say that I get skinny when I get lazy.

About the reps, I remember the idea going around in high school that fewer reps added size. I used to think that till I read about it actually being the 8 to 12 range from several sources. Reading this thread caused me to look that up again, and every thing I found still backs up what I said. I read that it was a myth about the fewer sets thing, and that mostly increases strength. Of course, everybody's body does react differently. And I'm a big believer in the "shock". One thing I read the other day came from a body builder that reported doing sets of 12, 8, 6, 6. And sometimes I'll fail before 8 on my last sets too. I think thats the important part - going to failure!

Thoughts_Arrive wrote:

mr.pink wrote:

Thoughts_Arrive wrote:

Thanks.
I am not taking protein powder at the moment.
I go gym every second day, today I went higher in weights, did everything okay except the overhead press, I always struggle with that grrrrr.
I set the weights higher but did less reps, hit about 6-8 reps per set (3 sets).
Hopefully I pull up sore tomorrow so I know I did something to get muscle growing.

Let me ask you dude, are you the type of guy that gains weight easily? Or are you a skinny guy that has a hard time building mass? Because, I've heard many people testify to using the same types of methods as He Still Stands reported. Friends I've had that competed in "Mr. Dallas" muscle competitions have used the same get big and then "cut into it" method. But those guys are usually not thinner built people. If you're a "hard gainer" it just doesn't work like that. You've got to be consuming those massive calories the whole time because you are building straight into muscle. I've read lots about it and am having and have had success, but damn do I eat A LOT. If I were to just consume this much food without lifting like I do, I'd never ever get fat, just take massive craps. And guys who don't have this body type, usually don't understand how different it is. I'm certainly not complaining though, and no one ever feels sorry for me when I say that I get skinny when I get lazy.

About the reps, I remember the idea going around in high school that fewer reps added size. I used to think that till I read about it actually being the 8 to 12 range from several sources. Reading this thread caused me to look that up again, and every thing I found still backs up what I said. I read that it was a myth about the fewer sets thing, and that mostly increases strength. Of course, everybody's body does react differently. And I'm a big believer in the "shock". One thing I read the other day came from a body builder that reported doing sets of 12, 8, 6, 6. And sometimes I'll fail before 8 on my last sets too. I think thats the important part - going to failure!

I don't gain weight easily, I am a skinny dude finding it hard to add mass.
I am sore from gym but it doesn't turn to mass, just stays the same.

check you PMs!

Good work on all the info being handed out in this thread. Its finally come to life and Ive been in here the least over the past few weeks.

Monday

Filthy Fifties - no clock just moved thru at a reasonable pace....probably took about 40mins. Aiming for under 30 in a week or two

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 18kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 30kg
50 Back extensions
50 Wall ball shots, 10 kg ball
50 Burpees
50 Double unders

Today

10 x 30kg shoulder press (strict)
30 squats
5 sets
10.42mins

10 x pushups (with 10kg ball on back)
30 walking lunges (with 18kg kettlebell)
4 sets 15mins exact

50 V sit ups straight into 90sec plank hold (just made it!!)

I've just added water excersice (3) times per week !!!