Can you pinch my awful fat folds?
#223
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Or if you're into muscle endurance, it might be 20, 18, 16 reps.
#225
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Sorry, I was specifically asking Atanas how he was defining the normal set for his 275lb bench press as a measure of progress.
Said another way - is it just walking over to the bench on leg days and doing a warm up set, then 6 reps of 275lbs and calling it a day? Or is it 3 (or 4 or 5 or ?) sets of 6 reps with 275lbs on his chest/arms/every third workout day?
Said another way - is it just walking over to the bench on leg days and doing a warm up set, then 6 reps of 275lbs and calling it a day? Or is it 3 (or 4 or 5 or ?) sets of 6 reps with 275lbs on his chest/arms/every third workout day?
#226
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My work out is pretty funky and quite a bit of volume but thats how i like it. That said i do my bench on chest day and chest day only. I mean i can "walk over to the bench and lift the 275lb" but theres no point to that. I've found a pretty good workout that does not interfier with the next 2 days of stuff so theres plenty of time to recover before pushing again. That said i'm doing 6 days at the gym with 1 optional day. If during the optional day i feel good, i just start over. If i feel like **** i take the day off and then start over.
#227
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Sorry, I was specifically asking Atanas how he was defining the normal set for his 275lb bench press as a measure of progress.
Said another way - is it just walking over to the bench on leg days and doing a warm up set, then 6 reps of 275lbs and calling it a day? Or is it 3 (or 4 or 5 or ?) sets of 6 reps with 275lbs on his chest/arms/every third workout day?
Said another way - is it just walking over to the bench on leg days and doing a warm up set, then 6 reps of 275lbs and calling it a day? Or is it 3 (or 4 or 5 or ?) sets of 6 reps with 275lbs on his chest/arms/every third workout day?
one rep max is pretty much only for scoring points in a contest of either some organized entity or bro-fist-land.
generally, you want to do no less than 3 sets. Brainy and I like to do 3 and sometimes a no-weight set after (just bar or maybe slightly more so we don't sit there forever) but lately we have decided that we want to be hans and franz so we are adding a fourth set at about 80% of the weight.
#228
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T-Nation posted a good article today about how to structure sets.
T NATION | The Magic of Cluster Sets
T NATION | The Magic of Cluster Sets
#229
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Hmm my workout it split into 6 days... one major muscle group per day till fucked up.
Chest day. Focusing flat bench
Flat bench
warm ups with 135 2 sets of 12.
1 set of 185 of 8ish reps
2 sets of 275 of 7-8
1 set of 255 of 7-8
1 set of 245 of 7-8
5 sets of 12 with 185ish on incline
3 sets of 12 on flat with dumb bells
2 sets of 12-15 on the hammer strength.
3 sets of decline cable flys of 15 (good weight to feel burnt but not high weight where you're all bending like a bitch)
2 sets of incline cable flys of 15 (same as above)
At last 2-3 sets of pushups with all you got.
I weigh in at 173lb bodyweight as of this morning.
Chest day. Focusing flat bench
Flat bench
warm ups with 135 2 sets of 12.
1 set of 185 of 8ish reps
2 sets of 275 of 7-8
1 set of 255 of 7-8
1 set of 245 of 7-8
5 sets of 12 with 185ish on incline
3 sets of 12 on flat with dumb bells
2 sets of 12-15 on the hammer strength.
3 sets of decline cable flys of 15 (good weight to feel burnt but not high weight where you're all bending like a bitch)
2 sets of incline cable flys of 15 (same as above)
At last 2-3 sets of pushups with all you got.
I weigh in at 173lb bodyweight as of this morning.
#230
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Yeah. No. I am not working out 6 days a week with my work schedule. I am also probably going to sacrifice some results by not eating enough because I can't be bothered to cook a bunch of chicken breasts to bring as mid-morning and mid-afternoon snacks. ![wink](https://www.miataturbo.net/images/smilies/wink.gif)
I'm already a couple of weeks in to the current program and am committed to the full schedule (initially, 12-weeks). I'm keeping pretty meticulous notes and had been lifting weights for about 6 months previously - but just kind of making it up as I went along - so I will have a documented "before and after" of results.
My primary goal is to gain strength without losing significant athleticism (i.e. flexibility, 5K time, etc). If I can add relatively lean size and aesthetics, that's a bonus. Depending on the accuracy of my calipers, I'm already around 11-13% body fat (they lack enough precision for me to be confident in a more specific figure). I'm not willing to make the dietary sacrifices and/or don't have the time for enough workouts to drop below 10%.
Speaking of, what if anything are you guys using for body fat percentage measurement? Mark mentioned a scale. Any particular brand considered to be close enough to be useful? I understand all are less than ideal vs a more complicated setup like a tank-based one.
![wink](https://www.miataturbo.net/images/smilies/wink.gif)
I'm already a couple of weeks in to the current program and am committed to the full schedule (initially, 12-weeks). I'm keeping pretty meticulous notes and had been lifting weights for about 6 months previously - but just kind of making it up as I went along - so I will have a documented "before and after" of results.
My primary goal is to gain strength without losing significant athleticism (i.e. flexibility, 5K time, etc). If I can add relatively lean size and aesthetics, that's a bonus. Depending on the accuracy of my calipers, I'm already around 11-13% body fat (they lack enough precision for me to be confident in a more specific figure). I'm not willing to make the dietary sacrifices and/or don't have the time for enough workouts to drop below 10%.
Speaking of, what if anything are you guys using for body fat percentage measurement? Mark mentioned a scale. Any particular brand considered to be close enough to be useful? I understand all are less than ideal vs a more complicated setup like a tank-based one.
#232
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My hope is that, if I control enough of the variables, it is precise enough to give me useful comparison numbers. That is, I always measure in the morning, after a ****, before drinking or eating anything, wearing boxer shorts (seriously, people have noted measurement changes based on what they were wearing or even what they were holding in their hands).
Given that I see my body fat percentage consistently bounces back and forth between 12% and 13% using this method, I feel somewhat confident that I will see that number drop as I cut body fat.
#235
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What? I already have bigger legs than most guys hitting the squat rack at the gym. I normally do throw calfs in on whatever my short work out day ends up being. And I've tried pretty much any combo of workouts you can think out for them, they balloon and start to get cut. If I could stop the ballooning, keep these tree stumps the size they are, and get cut in the thigh region I'd think about it.
#237
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First time i attempted 315. Once go heavy you just want to go heavier.
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