extra sets?

**CRASHMAN** · 05-31-2002, 03:22 PM

hey guys my gym has some messed up hours so i can't get to it all the time and i work out at home sometimes and i have a bench and dumbells all the way up to 45's there not enough weight for me to do flys with, and i was thinkin if i could do more sets on my bench and incline bench to make up for the fly's i'm leaving out? or somethin else i could do?

**Scotty the Body** · 05-31-2002, 03:28 PM

I don't think you can replace flies with more sets of bench, why not just do high reps with the 45's Like 20 rep sets.

**CRASHMAN** · 05-31-2002, 03:40 PM

oh? can i do that?

how many sets would i go for then (while doing flys?)

**Scotty the Body** · 05-31-2002, 04:00 PM

I'd still do 2 or 3 sets, high reps won't hurt you, I just wouldn't do them every workout.

**Prince** · 05-31-2002, 04:09 PM

On the days you have to work out at home make that a high rep/lighter weight day. Incorporate some giant sets and super sets.

**Robboe** · 05-31-2002, 04:13 PM

Why 20 reps, Scotty?

**TJohn** · 05-31-2002, 04:14 PM

Try this, grab those 45lb db's and do a set of db presses going to 15 reps nice and slow and then turn it into a superset by going right into a set of flys. Go for 4 or 5 supersets (30 seconds rest between sets).

TJohn

**Scotty the Body** · 05-31-2002, 04:24 PM

Originally posted by The_Chicken_Daddy
Why 20 reps, Scotty?

Cause thats as high as i can count. (fingers toes)

I'd have said 21 but the gym won't let me lift in the nude.

**CRASHMAN** · 05-31-2002, 04:34 PM

k now that you said 3 sets i think i'm overtrainning
i'm doing

flat bench 5 sets 12
incline 5 sets 12
plus whatever i do with the dumbells

**Robboe** · 05-31-2002, 04:41 PM

But seriously, what benefits do you see coming from any more than 15 reps? besides endurance.

**Robboe** · 05-31-2002, 04:42 PM

In this circumstance that is, higher reps for things like quads and calves can also be a good idea.

**TJohn** · 05-31-2002, 04:42 PM

Originally posted by CRASHMAN
k now that you said 3 sets i think i'm overtrainning
i'm doing

flat bench 5 sets 12
incline 5 sets 12
plus whatever i do with the dumbells

Don't think about overtraining when your working out. It's the time between workouts what you should worry about as far as overtraining goes. Not giving your muscles enough time to recover is overtraining.

TJohn

**LAM** · 05-31-2002, 05:10 PM

fly's are not an exercise that you go heavy on they are a stretch-muscle movement. use a 2 count down, hold in the stetch positon for a 6 count then return. do 2 x 8

**CRASHMAN** · 05-31-2002, 05:26 PM

what should my rest time be around?(days) i sleep a freakin lot! cause i have no job or school so i'm lazy and lay around the house all day

i have time to "rest"

**TJohn** · 05-31-2002, 05:47 PM

Originally posted by CRASHMAN
what should my rest time be around?(days) i sleep a freakin lot! cause i have no job or school so i'm lazy and lay around the house all day

i have time to "rest"

Rest your muscles for 5 to 7 days B4 working them again. Unless your steroids.

TJohn

**Scotty the Body** · 05-31-2002, 05:52 PM

Originally posted by The_Chicken_Daddy
But seriously, what benefits do you see coming from any more than 15 reps? besides endurance.

I agree, I just through 20 out there as i don't know what he can max at for flies. around 15 is fine.

**CRASHMAN** · 05-31-2002, 05:53 PM

5-7days!!!

i usally go for 3-4 is that bad?

**TJohn** · 05-31-2002, 05:59 PM

Originally posted by CRASHMAN
5-7days!!!

i usally go for 3-4 is that bad?

You wanna make awesome gains ?? What's your age BTW ??

TJohn

**CRASHMAN** · 05-31-2002, 06:28 PM

18

**TJohn** · 05-31-2002, 06:34 PM

Originally posted by CRASHMAN
18

18 OK !! Then you can most likley go 3-4 days. You've got a lot of test surging through your system now !! Unless you're an ectomporph body type, then you still might have problems gaining muscle/weight. If so then EAT !!!!!!!!!!!!!!!!!!

TJohn

**CRASHMAN** · 05-31-2002, 06:48 PM

i'm pretty sure i'm either a meso or an endo,
and
should my suplements help my rest time along?

**TJohn** · 06-01-2002, 05:18 AM

Originally posted by CRASHMAN

should my suplements help my rest time along?

Glutamine is supposed to help with muscle recovery.

TJohn

**Robboe** · 06-01-2002, 05:27 AM

Originally posted by LAM
fly's are not an exercise that you go heavy on they are a stretch-muscle movement. use a 2 count down, hold in the stetch positon for a 6 count then return. do 2 x 8

Sorry LAM, maybe i'm just playing semantics here, but isometic exercise aside, aren't all exercises "stretch muscle" movements?

Besides, why should he not go heavy? I do 75lbers for this exercise and it feels good, and i know gopro does flyes with two small family saloon vehicles in either hand.

**LAM** · 06-01-2002, 10:57 AM

true..but there are specific stretch-muscle movements for some body parts that when done at the end of the routine specifically stretch the muscle facia which can create a more suitable environment for muscle growth.

examples-

1 arm overhead tricep extensions
pull overs
flys
sissy squats
stiff legged dead lifts

Regarding going heavy on the flys. You can go heavy on that exercise because you are an advanced weight trainer.

**TriZZle305** · 06-01-2002, 12:59 PM

18 OK !! Then you can most likley go 3-4 days. You've got a lot of test surging through your system now !! Unless you're an ectomporph body type, then you still might have problems gaining muscle/weight. If so then EAT !!!!!!!!!!!!!!!!!!

So if you are younger... like in your teens you can have less rest inbetween workouts and still make good gains? and since you have less rest wouldnt that mean you can gain faster as a teen? im mostly askin because you said "most likely"

**TJohn** · 06-01-2002, 02:12 PM

Originally posted by TriZZle305

So if you are younger... like in your teens you can have less rest inbetween workouts and still make good gains? and since you have less rest wouldnt that mean you can gain faster as a teen? im mostly askin because you said "most likely"

Yes, (unless you're a classic ecto) being a teenager all the way to 25 or so is the best time to be serious about putting on mass. In that time a person has tremendous amounts of natural test in there system. What should be done to help bring it out fully is full body movements like squats, DL's, Clean and presses. All these total body exercises increase test levels and increase muscle mass all over the body. I would still use good sups too like whey, glutamine, chromium etc....

TJohn

**CRASHMAN** · 06-01-2002, 02:37 PM

Whats chromium do?, i've never taken it

**TJohn** · 06-01-2002, 02:44 PM

Originally posted by CRASHMAN
Whats chromium do?, i've never taken it

Chromium help regulate insulin (very important !!) It also helps metabolize carbs. In other words, it will help your body not store carbs and sugar as fat.

Make sure it's (Chromium Picolinate only though)

TJohn

**CRASHMAN** · 06-01-2002, 02:58 PM

what company's good?

is it good to take at my age? (18)

**TJohn** · 06-01-2002, 03:13 PM

Originally posted by CRASHMAN
what company's good?

is it good to take at my age? (18)

I don't think the company matters much for chromium. And I don't think you need it at 18 if your in good health. Your body is running on full speed right now

TJohn

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