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Originally Posted by Dale Mabry
Why not sticky all 3 of those threads into one thread since they are all designing routines?
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Originally Posted by kenwood
good shizit
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Originally Posted by LexusGS
P-Funk, Welcome to IM!!!
Good Shit. Thanks for posting it. |
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Originally Posted by kenwood
welcome to IM? wtf he has been here for a long time
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Originally Posted by LexusGS
Kenwood, Welcome to IM!
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Originally Posted by Raz
hello i am just a beginner p-funk and im wondering if you could help out! im confused i dont understand the pull/push system, i thought it was wise to train each bodypart with a few excersises to stress the muscles! Please help in me going about the push/pull
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Originally Posted by camarosuper6
Nice Sticky.
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Originally Posted by Duncans Donuts
Mel Siff, bleh.
Great advice tho |
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Originally Posted by ForemanRules
How about some links to sites that show propper form and vid clips of how to lift in each exercise.
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Originally Posted by bigboom
push pull is muscles opasite each other....Chest back one day, bicep tricep, one day shoulders legs one day......
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Originally Posted by ForemanRules
Dale, MyK
Thanks for the quick responces |
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Originally Posted by troubador
"- day 1- upper push (chest, shoulder, tri), day 2- legs, day 3- upper pull (back and bi). With a day of rest inbetween workouts."
P-funk, does this mean 3 workouts per week or do you start over right after that last day of rest? |
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Originally Posted by samuri_sting
Hi, I have a question about the importance of resting time and consistent improvement of exercises. I am trying to gain lean muscle (no shit, right), and my strategy right now is to rest two full days between exercising each muscle group. Unfortunately, I am having trouble bumbing up the next level. I have been told that if you don't lift more weight or more reps at each workout than the last one, you are wasting your time. For example, if I did 4sets of 10 reps with a shoulder press, then I would need to do at least 4 sets of 11 reps the next time. So basically, I am kind of stuck with most of my exercises. Any suggestions?
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Originally Posted by samuri_sting
Hi, I have a question about the importance of resting time and consistent improvement of exercises. I am trying to gain lean muscle (no shit, right), and my strategy right now is to rest two full days between exercising each muscle group. Unfortunately, I am having trouble bumbing up the next level. I have been told that if you don't lift more weight or more reps at each workout than the last one, you are wasting your time. For example, if I did 4sets of 10 reps with a shoulder press, then I would need to do at least 4 sets of 11 reps the next time. So basically, I am kind of stuck with most of my exercises. Any suggestions?
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Originally Posted by mike456
p-funk, I noticed you have step-ups under hip-dominant, isn't that a quad-dominant?
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I was told that you should never lift more than your weight, is this true?
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The other thing you have to consider with stepups and exercises like reverse or walking lunges, is that you are not only pushing yourself up, but you're pulling yourself forward. This means more hip action, even though the bulk of resistance you are going up against is in the downward direction, there is still inertria on the horizontal plane.
However, when I design programs for clients and myself, I usually do it the way P mentions. If there is a significant amount of knee extension, then I think of it as a quad-dominant movements since most people need the extra work on their posterior chain anywya. |
Thanks for the information. I agree with your philosophy of working uppers one day and then lower the next. Too easy to overtrain otherwise. Thanks for the info on not slowing down muscle shortening phase. That is a mistake I have been making.
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I don't get it, why not just work out the whole body at one time?
i work out triceps, biceps, chest, legs(only squats since i don't go to a gym and have no equipment),abs, and cardio in one day...i guess I'm not doing this shit right then ![]() |
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"In general there are a few splits I like:
- Total body 3 days per week with 1 day of rest between each workout. - day 1- upper, day 2- lower, day 3- off, day 4- upper, day 5- lower, day 6 and 7- off - day 1- upper push (chest, shoulder, tri), day 2- legs, day 3- upper pull (back and bi). With a day of rest inbetween workouts. - day 1- upper, day 2- lower, day 3- total body. With a day of rest inebtween workouts." |
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"In general there are a few splits I like:
- Total body 3 days per week with 1 day of rest between each workout. - day 1- upper, day 2- lower, day 3- off, day 4- upper, day 5- lower, day 6 and 7- off - day 1- upper push (chest, shoulder, tri), day 2- legs, day 3- upper pull (back and bi). With a day of rest inbetween workouts. - day 1- upper, day 2- lower, day 3- total body. With a day of rest inebween workouts." |
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Is that one day really enough recovery time to make serious gains? Thought we were supposed to switch it up so that we had more recovery time ...
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Originally Posted by Makaveli1
I don't get it, why not just work out the whole body at one time?
i work out triceps, biceps, chest, legs(only squats since i don't go to a gym and have no equipment),abs, and cardio in one day...i guess I'm not doing this shit right then |
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Originally Posted by Makaveli1
"In general there are a few splits I like:
- Total body 3 days per week with 1 day of rest between each workout. - day 1- upper, day 2- lower, day 3- off, day 4- upper, day 5- lower, day 6 and 7- off - day 1- upper push (chest, shoulder, tri), day 2- legs, day 3- upper pull (back and bi). With a day of rest inbetween workouts. - day 1- upper, day 2- lower, day 3- total body. With a day of rest inebween workouts." |
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At first he seamed to be suggesting total body work outs each day with cardio, but then he added that post and clarified that he is just wanting to hit each group in rotation while working the entire body on a weekly schedule ... I think.
I was asking in case he is suggesting that he work out all groups everytime he works out that he needs to follow the splits he posted. Recovery time is a must. Had me baffled for a sec is all ... seemed to post one thing one minute and something to opposite the next |
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Oh. I didn't know who you were referring too. I thought your statement was for me, which is why it didn't seem like it made sense.
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Can anyone tell me how i could build the fat i already have into muscle without gainning anymore fat? nd what type of diet to follow
Thank you |
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ff. I am in my first week and so far I have been hitting the gym every day.. Well you guys are the experts let me know how hard should I be training.
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Quote:Studies on rep ranges suggest that reps 1-5 are best for strength gains, 6-12 for hypertrophy (muscle growth), and 12-15(20) for endurance.
So is this to say that if I lift very heavy weights 5 reps/set I'm not going to build muscle and only get strength gains??? |
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I notice that every Monday I am craving weight training. I rest on the weekend because I work and then do a M/W/F total body workout. I am up to 15 pounds with most dumbell exercises and 30 pounds with the curl bar for shrugs and curls. I can tell I am getting stronger.
SHould I stay in the 6-12 rep range for hypertrophy until I get the size I want? Or should I alternate it with 10-15 for endurance and strength. |
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Beginners No matter what your goals are, you need to build a strong base and acclimate yourself to resistance training before you apply more advanced techniques. Your routine should be simple, comprised of almost purely compound movements, plenty of implementation of free weight exercises, and a little more streamlined overall. Periodization is probably not necessary just yet. Consider yourself a beginner for the first several months that you are resistance training properly, or as long as you see gains like this: Type of Training: Repeated effort method. Frequency: Train each type of movement or major muscle group 1-3 times per week. Intensity: 60-70% should be sufficient for both structural and neural adaptations for a beginner. Volume: 20-40 repetitions is pretty good for each exercise for a beginner. 1-3 exercises per major body part is most likely plenty. Rest Intervals: 60-120 seconds should be fine; there is no need to kill yourself just yet. Exercise Selection: Exercise selection needs to change very little if at all. Movements should be virtually all compound and free weight (Assuming you have learned proper form), although a bit of machine work and isolation work is acceptable. Tempo: Don't concern yourself with tempo. Just lower and raise in a controlled manner. Training Split: I think a full body routine 2-3 times per week is great, but a bodybuilder split or upper-lower split is perfectly acceptable as well. |

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I have been trining for a month now. I am doing Shrugs, concentration curls, squats, tricep extension, over head press, lateral rows, lateral raises, dumbell chest press, planks, pushups and cardio on stationary bike. I am in the 6-12 range for all exercises and am completing 3 sets of each.
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yea.. lots of patience
![]() read this if you want detailed bits http://www.ironmagazineforums.com/tr...-fullbody.html |
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the biggest thing is that you are doing NO back exercises?? You need pull movements in there.
patrick |
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What will you recommend for fast results in training? Also what happens if you don't rest after a workout besides cramps.
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Dear P-funk
I am 154 lbs and 170 cm tall. I want to ask that if i play heavy weights with 1-5 reps, will i get bigger and stronger or only stronger?? And why does everybody recommend me to play light weights only?? Please i need ur professional help ... |
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Dear znn00,
I don't know why people play with light weights. I like playing with heavy weights as it makes you strong. Getting strong is great, but if it is size you want, then you need to focus on your diet and consuming enough calories to provide an environment were growth can take place. While eating enough calories, feel free to play with heavy weight as much as you like. Patrick |
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Dear znn00,
I don't know why people play with light weights. I like playing with heavy weights as it makes you strong. Getting strong is great, but if it is size you want, then you need to focus on your diet and consuming enough calories to provide an environment were growth can take place. While eating enough calories, feel free to play with heavy weight as much as you like. Patrick |
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I was reading this message over and over last night and i wanted to be sure of some info i have. i mean can i get stronger without gaining mass? is it possible that i keep on lifting heavy weights without increasing the mass of my muscle? becuase i dont really like being bulky or big. thnx agian
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