Just left the gym. I did squats for the first time today (10 sets of 10, 65 pounds) and my legs are shaking like crazy. I need to do those more often.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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Brolic Gaoler
formerly Alienshogun
Hey man, the op is just advice, that's our take on it, but do WHAEVER THE FUCK YOU WANA DO!
I realized what you're doing, but I'm wondering about the reasoning behind it. I guess just because you like it?
I do chest twice a week, usually spaced out by 3 days and I've made tons of progress in about a year. On Mondays I'll go heavy, and then on Thursday I'll do light barbell volume work but heavy DB incline.
You shouldn't be doing 10 sets of 10 rep squats as a beginner.
Jason's Ultimatum
Member
Even three days wasn't enough when I was benching for a brief period. My chest would still be sore.
Timedog, maybe I'll just change it up:
http://www.simplyshredded.com/power...ame-reps-weight-every-set-make-them-work.html
It was hard at first, but eventually I got used to it and working through the soreness got easier as time went on.
Anton Sugar
Member
Like the others said, I'd recommend you lower your volume and increase the weight. 3x10 is a decent super-beginner set/rep scheme, but depending on your goals, you should look into something like Starting Strength, 5x5, or basically any squat routine that has you using reps of 5 for a few sets
Glad you're squatting, though--keep it up. Nothing better for your legs/entire lower body.
If every woman who ever complained about her thighs/ass/legs, were to squat...war would cease to exist. FACT.
Working a muscle to complete exhaustion in every set isn't really an effective way to get stronger. It'll work for a while (just like any routine) but your results will stall if you can't find new ways to stimulate the muscle (the simplest being: increase the weight).
If he was going to failure in every set, he wouldn't make it to the heaviest weight he can do for 10 reps. Google criticism of "training to failure" and "HIT (high intensity training). It can be good for pure size/mass gains, when used properly, but it shouldn't form the basis of your routine, IMO.
You are wasting your time doing that many sets of that many reps. Increase the weight and lower the volume, my god.
Just because your legs are shaking doesn't make it effective.
Anton Sugar
Member
parrotbeak
Member
Bookmarked for later; thanks for the heads up.
That image almost looks photoshopped. It looks like he has a huge head for his body. One thing that I am grateful is that even when I was super skinny (I'm still pretty skinny), I always had wide shoulders. I can't wait to reach the point where I can get a good v shape.
I'm looking it up right now, but you're saying that if he started his first set with 100lbs, he wouldn't be able to get 10 reps, and only through doing sets where he's not fully fatiguing himself first he'll be able to get to 100x10?
No hes saying that if he did every set in his warmups to failure that he wouldn't have the gas left to do his heavy lifts at the end. Granted his rep scheme is kinda fubared compared to what just about everyone recommends.
As for squatting 3x a week, I did it for about 7 months went from squatting <100 3x5 to 275 3x5, just now did I lower it to once a week, only because I wanted to do more deadlifting and have been running/hiking a ton. If you are just starting again I'd say just do SS as programmed. It has worked for many, many people.
The only set that you should come even close to exhaustion is the last rep of your last set. Even then in programs like 5-3-1 (i think its that one) they suggest always leaving enough gas in the tank to do one more rep, and advise against training to failure.
Brolic Gaoler
formerly Alienshogun
Exercise to stimulate, not to annihilate. The world wasnt formed in a day, and neither were we. Set small goals and build upon them. Lee Haney
Technically, She-Hulk's body is proportional to a figure class bodybuilder at 6'7".
ItAintEasyBeinCheesy
it's 4th of July in my asshole
That's always happening to me, well not with trainer ladies.
"You've lost weight"
"Nah I weigh more than ever, ROARRRRRRRRRRRRR BEEFCAKE!"
Jason's Ultimatum
Member
Same thing happened to me, when in reality I gained weight. Maybe it's because I got more cut instead of bulky?
Eh, I could always do 10,8,6,10-12.
Mecha_Infantry
Banned
A question..I have pretty broad and full shoulders already, but I'm trying to fill out the rear delt and side delt, so the separation is more obvious from my side delt and trap.
I've put together this routine, tell me what you think
I've put together this routine, tell me what you think
Thank you all i really do appreciate it. I only did it because the guy who runs my college gym told me to. But ill do what you guys told me to do today.Like the others said, I'd recommend you lower your volume and increase the weight. 3x10 is a decent super-beginner set/rep scheme, but depending on your goals, you should look into something like Starting Strength, 5x5, or basically any squat routine that has you using reps of 5 for a few sets
Glad you're squatting, though--keep it up. Nothing better for your legs/entire lower body.
If every woman who ever complained about her thighs/ass/legs, were to squat...war would cease to exist. FACT.
Working a muscle to complete exhaustion in every set isn't really an effective way to get stronger. It'll work for a while (just like any routine) but your results will stall if you can't find new ways to stimulate the muscle (the simplest being: increase the weight).
If he was going to failure in every set, he wouldn't make it to the heaviest weight he can do for 10 reps. Google criticism of "training to failure" and "HIT (high intensity training). It can be good for pure size/mass gains, when used properly, but it shouldn't form the basis of your routine, IMO.
Jason's Ultimatum
Member
That's too much for a shoulder routine.
I'd do dumbbell shoulder presses since it activates the mid delts more than barbbell. Also, you can do dumbbell lateral raises, reverse pec dec, and upright rows. I do that except for the upright row since my elbow still hurts.
Now you can always switch it up with the other exercises you've listed every other week, except make sure you always keep the DB shoulder presses.
EDIT-This is an odd routine, yet he's fucking shredded:
http://www.simplyshredded.com/lean-machine-cover-model-ben-booker-talks-with-simplyshredded-com.html
Always amazes with these type of exercises they choose.
I wanna squat again so bad, but I can still feel it in my elbows do to the bending of the arm when your hands are on the bar. I've tried putting my hands to the end of the bar near the plates, but it fucks up my balance. Front squating is just.......it's ok, but I don't really like it. =\
Brolic Gaoler
formerly Alienshogun
IMO that's way too much bud.
Right now I only do more military press for shoulders as assistance and facepulls , but I used to do barbell shrugs, reverse flys, lateral raises and front raises. IMO that's all you should do really, anything more than those 4 assistance exercises would be overkill.
Also, in my opinion, remove the machines and work with barbells/dumbbells for your shoulders.
Luscious LeftFoot
Member
Agreeing with Shogun here, less is more when to comes to lateral or posterior delts. If fact the mistake a lot of lifters make is lifting too heavy which forces the traps to do most of the work.
Another thing, completely anecdotal, I find the shoulders really start to show @ a lower body fat percentage. If I'm not mistaken you're a rather big dude. Something to keep in mind
Mecha_Infantry
Banned
Thanks for the reply..I'll post again when I get some down time at work!
I should say that is an altered training routine. I'm not doing it currently so I can always change it
Secondly I do HIT training as I find it's what makes me grow, but yeah will be back later!
I should say that is an altered training routine. I'm not doing it currently so I can always change it
Secondly I do HIT training as I find it's what makes me grow, but yeah will be back later!
MrToughPants
Brian Burke punched my mom
Full ROM DB rows
Flat reverse DB fly
DB lateral raises strict or bent doesn't matter
Two questions.
1.) routine for a petite woman. My fiancé is 103 and has a pretty terrible routine. I know she wants to get stronger and flatten her stomach.
2.) for the people who do SL 5x5, do you do any isolated lifts after you're done, or stick to just the 3 compound lifts.
1.) routine for a petite woman. My fiancé is 103 and has a pretty terrible routine. I know she wants to get stronger and flatten her stomach.
2.) for the people who do SL 5x5, do you do any isolated lifts after you're done, or stick to just the 3 compound lifts.
Same here, except I feel it in my shoulders. Though, I'm not in any hurry to squat again. However, I'm getting back into lunges.
Mecha_Infantry
Banned
You ever practised low vs high bar squats?
Jason's Ultimatum
Member
Low and high still hurt my elbows.
This guy in the link has some shredded legs, and he doesn't do squats. Kinda makes me iffy. =\
http://www.simplyshredded.com/fitne...scott-dorn-talks-with-simplyshredded-com.html
FallingEdge
Member
1) She too can do a SL/SS type of routine. As you know, diet will cause her to flatten that stomach but nothing wrong with some squats for dat ass.
2) chinups, pullups, dips are all excellent lifts to do. If you really want to, you can do db bench press, curls, leg curls, etc. as long as they don't interfere in your recovery and overall progression.
Squat vs Leg Press for Big Legs by Lyle McDonald
While it's bar none one of, if not the best path towards bigger legs, improving hip drive and a stronger posterior chain, nothing bad is going to happen to you if you don't barbell squat. Unless you're in a powerlifting competition, but then that's just silly.
And being shredded has less to do with exercise choice as it does with lower bodyfat levels coupled with noticeable muscle hypertrophy.
HarryHengst
Member
She can just train like a man, except with lower weights. There is not enough difference between the physiology of a man and a woman to warrant different training methods. She might be worried that she gets big and bulky but im sure you can get her to understand that is pretty much impossible. And of course you can train together.
But like FallingEdge says, her diet will be more important towards getting a flat stomach than working out.
Mecha_Infantry
Banned
Ok chaps, here are my shoulders. You an't see much from here as one I have a jumper on. But the topless one I was about 15% in July, the jumper pic was about 3 weeks ago, at about 20% ish
Whilst it's hard to tell in the jumper pic, I have widened my traps at the expense of my rear and lat delts. So thanks for the advice. Leaving work and will read over your posts again.
Thanks for the assist
I notice that he does a very high volume of leg workouts on Fri.
Anton Sugar
Member
Remember that the experience of one bodybuilder/figure model doesn't trump the experience of the masses who have gotten big, strong legs through squats.
Different strokes for different folks, though. It really just depends on your goals.
Jason's Ultimatum
Member
Interesting.
Speaking of leg extensions, I never do them anymore. Being tall and having long legs, they would always hurt my knees.
Speaking of leg extensions, I never do them anymore. Being tall and having long legs, they would always hurt my knees.
The machine, right? I get much more tangible feedback when squatting so I don't bother with it anymore.
I need some weightlifting shoes, but those things are so damn expensive. Thinking of just copping a pair of Chuck Taylors and calling it a day.
Jason's Ultimatum
Member
I'd rather do them for looks than strength, but different strokes.
Same here, I usually use them as a way to end my quad workout.
Same here, use to do em every now and again, but it never ever felt right, so I just stay away.
parrotbeak
Member
Those are one of those machines that people sit and text on while doing reps for 10 minutes.
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