Hi

newride · 07-15-2005, 06:47 AM

Want to say hi. I've been lurking in the shadows for a couple weeks trying to read up before asking redundant questions. A little bit about myself. I am 31 pretty active but not in as good of shape as I would like. I am 6' 170lbs with not a lot of bf. I have decided to head back to the gym after after a very long break. I would like to add a little mass (probably 10-15lbs) but mostly strength and endurance.
From what I read I want to be doing about 3-4 exercises per muscle group, 3 sets of around 10 reps to add mass. Question is am I supposed to be at total failure at the end of those 10 (spotter needed cause I am not pushing the weight hard enough) or am I supposed to be able to do the 10 under my own power? And I want to give a few days before returning to the same muscle group (like 5)? Does that sound right?
Thanks for the help. Look forward to learning from you.

Dante · 07-15-2005, 07:01 AM

Quote:

Originally Posted by newride

Want to say hi. I've been lurking in the shadows for a couple weeks trying to read up before asking redundant questions. A little bit about myself. I am 31 pretty active but not in as good of shape as I would like. I am 6' 170lbs with not a lot of bf. I have decided to head back to the gym after after a very long break. I would like to add a little mass (probably 10-15lbs) but mostly strength and endurance.
From what I read I want to be doing about 3-4 exercises per muscle group, 3 sets of around 10 reps to add mass. Question is am I supposed to be at total failure at the end of those 10 (spotter needed cause I am not pushing the weight hard enough) or am I supposed to be able to do the 10 under my own power? And I want to give a few days before returning to the same muscle group (like 5)? Does that sound right?
Thanks for the help. Look forward to learning from you.

welcome! sounds like you are on the right track..muscle recovery depends on many things, such as;genetics, diet, training intensity, etc. smaller muscle groups (like biceps, abs, calves, etc.) recover faster than larger ones (chest, back, quads). which means you can train the smaller ones more frequently. i prefer training to failure on my last couple sets of each excercise, but again that is a personel preference..good luck

PTYP · 07-15-2005, 01:08 PM

Welcome to IM.

Since you are just coming back, Id suggest taking it easy at least for the first couple of weeks. Go to the gym on a 4 day split using the same split that you intend to hit hard and get used to some of the machines and weights. Allow your muscles to realize they are about to get blitzed the next week

. It will definitely take you atleast 2 times on a machine before you realize at what weight you are going to be to failure at in 10 reps.

newride · 07-15-2005, 01:26 PM

Thanks for the advice. Deffinately plan on taking it easy in the beggining. Looking back on how I used to lift I always overtrained and never gave myself enough time to heal and rest.

HotMom23 · 07-15-2005, 01:33 PM

Hi, Welcome!

Witmaster · 07-15-2005, 01:44 PM

Greetings and Salutations!!!

Welcome to IM

**Prince** · 07-15-2005, 03:16 PM

newride welcome to IM!

TJ Cline · 07-15-2005, 06:11 PM

Welcome aboard

07-15-2005, 06:47 AM	#1
newride Registered User Join Date: Jul 2005 Posts: 2	Hi Want to say hi. I've been lurking in the shadows for a couple weeks trying to read up before asking redundant questions. A little bit about myself. I am 31 pretty active but not in as good of shape as I would like. I am 6' 170lbs with not a lot of bf. I have decided to head back to the gym after after a very long break. I would like to add a little mass (probably 10-15lbs) but mostly strength and endurance. From what I read I want to be doing about 3-4 exercises per muscle group, 3 sets of around 10 reps to add mass. Question is am I supposed to be at total failure at the end of those 10 (spotter needed cause I am not pushing the weight hard enough) or am I supposed to be able to do the 10 under my own power? And I want to give a few days before returning to the same muscle group (like 5)? Does that sound right? Thanks for the help. Look forward to learning from you.
newride Registered User Join Date: Jul 2005 Posts: 2

07-15-2005, 01:26 PM	#4
newride Registered User Join Date: Jul 2005 Posts: 2	Thanks Thanks for the advice. Deffinately plan on taking it easy in the beggining. Looking back on how I used to lift I always overtrained and never gave myself enough time to heal and rest.
newride Registered User Join Date: Jul 2005 Posts: 2

07-15-2005, 01:33 PM	#5
HotMom23 Registered User Join Date: Sep 2004 Location: South Carolina Posts: 300	Hi, Welcome!
	"There are no limits on how much the heart can love, the mind can imagine, or the human being can achieve." --Lynne Cox Author of Swimming to Antarctica. She broke the world record for swimming the English Channel.

07-15-2005, 01:44 PM	#6
Witmaster Esprit de Corps Elite Member Join Date: May 2004 Location: Oklahoma Posts: 4,973 Photos: 6	Greetings and Salutations!!! Welcome to IM
	NEVER write a check with your mouth that you can't cash with your ASS!! I can run faster mad than you can scared "All right brain... I don't like you and you don't like me. So let's just do this and I'll get back to killing you with beer" ~ Homer Simpson

07-15-2005, 03:16 PM	#7
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,977 Blog Entries: 25 Photos: 320	newride welcome to IM!
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System. Creatine Ethyl Ester HCL (CEE) On Sale $17.49 per bottle!

07-15-2005, 01:08 PM	#3
PTYP In the squat rack Join Date: Jun 2005 Location: Maryland Posts: 249 Photos: 6	Welcome to IM. Since you are just coming back, Id suggest taking it easy at least for the first couple of weeks. Go to the gym on a 4 day split using the same split that you intend to hit hard and get used to some of the machines and weights. Allow your muscles to realize they are about to get blitzed the next week . It will definitely take you atleast 2 times on a machine before you realize at what weight you are going to be to failure at in 10 reps.

07-15-2005, 06:11 PM	#8
TJ Cline Member Join Date: May 2005 Posts: 12,544	Welcome aboard
TJ Cline Member Join Date: May 2005 Posts: 12,544

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