Can't lift more than 30lbs

[killster1]

See post #8 in this thread and quit being a troll.

why cant i have a opinion? im 100% sure my advice will work. so your post says reps 1-6 for gain, but your study shows 8-12.. hmm so whats the point of the study if its not using the 1-6 for best gain? heheheh

my favorite is max overload training https://www.jefit.com/routines/workout-routine-database.php?id=24648

but i dont train as hard as i can because worried about injuries, and i have never used a spotter in any exercise but one time. The guy i had spot me made jokes and was 10x harder laughing while doing bench press

. Limit each workout session to 30-40 minutes.
2. Work 1-2 muscle groups per session.
3. Perform 6-9 total heavy sets per muscle group.
4. Perform 4-6 reps (to concentric failure) per set for (almost) every exercise.
5. Take 2-3 minutes to rest after each set.
6. Allow 5-7 days of rest before working the same muscle group.
7. Take 1 full week off after every 8-10 weeks of training.

you cant limit your work out to 40 mins if you are taking 6 min breaks and everyone always talks about workouts under 45 mins.

https://thriveglobal.com/stories/cortisol-reducing-workouts-under-45-minutes/

 

[HutchinsonJC]

why cant i have a opinion?

You can.

Its not like resting for 6 mins in the magic answer just because you say it is.

This is why I said to stop trolling. The entirety of post #8 in this thread is copy/pasted from the link I cited at the bottom of that post. It's not just me saying so. I cited the source and I don't appreciate the attempt to twist it as if it was just my opinion or just because I said so. That source said 3-5mins because the ATP-PC should be fully recharged before the next set. My post #21 clearly explained where my 6min figure came from and why (Hint: It has something to do with Original Poster already having spent years trying to improve his curl - my advice with the wait time between the 2nd and 3rd set is tailored for him, to ensure the ATP-PC system is recharged for that set).

your post says reps 1-6 for gain, but your study shows 8-12

Not a single one of my portions of text, text that was formulated as my own opinion or advice, said anything about 1 to 6 reps and nothing I quoted said anything about 1 to 6 reps (edit: except as an example of traditional strength training). You're mistaking what someone else tried quoting from the same source (their attempt to use the same source to debate my standpoint). So I have no idea what you're trying to do here, except that there's starting to become an extremely strong appearance of trolling on your part.

 

[killster1]

you said look at post 8. post 8 says reps 1-6, your study says reps 8-12. that is what i said. If its not your opinion and only cut and paste does that make it less relevant or more? you are posting things you disagree with? seems like you are trying to argue, i agreed that 3 min rest does sound like it will help alot IF YOU ARE PUSHING MAX WEIGHT. and according to the One study, even if you are not pushing max weight 3 min rest was better than 1. Of course it wasnt a huge study and leaves out tons of facts but what ever ill buy it, so what are you arguing now? that your posts are your opinions or arnt?

so your advice was to take a few weeks and try only doing curls 2x a week 3 sets with 10 reps taking 5 min rest between sets. this one exercise 2x a week with 3 sets is your advice? IF so, thats cool what ever. i gave my advice, eat more, work out at 4pm, use 1.25 pound plates to move up in weight, and 5 sets is bit much for curls

should we fight more about it?

 

[HutchinsonJC]

post 8 says reps 1-6,

It says reps 1 to 6 only as an example of traditional strength training. Not as an example of anything I'm advising, suggesting, etc. I clearly advised to the OP, in my first post of this thread, a max weight that the OP was able to do 10x on a first set. Can you please stop trying to twist the context of things here? You can pretty much read the below paragraph that I quoted in post #8 as if those parenthesis were not even there, because the only reason they are there is to give an uninformed reader a kind of idea of what they are talking about. It wasn't there as if to suggest that you can't deplete the ATP-PC system using slightly lighter weights and more reps. The point was that once it's depleted, it takes time to replenish. And once it's replenished, you can do a next set. There's no need to rush to the next set. The important component is volume.

I'll bold the real take away of the below paragraph for you:

"This is because much of the energy your body consumes during traditional strength training (heavy weight, 1 to 6 reps) comes from the Adenosine Triphosphate Phosphocreatine system. The ATP-PC system uses phosphagens to produce energy very quickly and without the use of oxygen. Your body has a very small phosphagen reserve, which lasts about 15 seconds. It takes your body about 3 minutes to fully replenish phosphagen stores (Fleck, 1983)."

 

[mike8675309]

Nimai Delgado is worth following on instagram. He's been sharing workouts the last couple weeks, and today he shared a bicep workout that should help you out. That assumes you are eating enough fuel to allow for muscle growth.

View this content on Instagram

View this content on Instagram

 

[Dmadman79au]

Getting stronger is hard, and there are lots of ways to do it. do you know what aspect of the movement is holding you back, do you know for a fact that you have good form in the movement, that your posture is correct, that the order of your exercises in the day hasn't completely taxed your biceps so by the time you get to isolate them they are already fatigued? Are you stretching appropriately afterwards and taking proper care of your nutrition and supplementation?

T nation is a great website that has lots of information on getting stronger or bigger or faster or almost anything else that you might want to do with your body so that would be a great place to do some reading, note that some of their articles are sales pitches for sups they sell, but for pure exercise they have great coaches whos advice you can review and evaluate and then discuss with a real life accomplished trainer.

For what its worth my two cents is that unless you are a strength athlete its not how much you lift, but how you lift it that really counts