Ultimate Muscle Training Guide

[Koing]

Originally posted by: Son of a N00b

Originally posted by: Koing

Originally posted by: Son of a N00b
I have lifted for about nine years now and my stats are

Bench: 355SL
Squat:610SL
Power Clean:460SL

wtf?

460lbs PC?! NO WAY man. You got a video of that? If so that is a SICKENING PC.

What is the SL for? Lbs?

I'd like pics of this 8% bf%. Most people GROSSLY over estimate their bf% and most ways to measure it off.

Koing

Koing

SL means strength level, the official strength level for NCAA stats...I did 355 six times to get that

its actually pretty good because I have awesome form...got iron cheif in my football days in HS, but its nothing compared to olympic level...

the trick is just jerking the weight up to your waist and sinking under it locking out your elbows and catching it with your hips and resting it on your brest bone and collar bone that bar that is, and then coming right back up bouncing your but off the back of your calves...

I worked long long hours to perfect my form

That isn't a PC then . That is a full Clean as you squated down too far. PC = your thighs don't break parallel and a full Clean = you go break parallel.

Koing

 

[SVT Cobra]

Originally posted by: Koing
My form is pretty solid but I have been coached and I coach other lifters and I am a qualified OL referee

Just that 460lbs PC is a lot of weight even at 235lbs. Didn't know anyone else on here posted such a big number in a pretty non standard lift for most people here.

Koing

yeah it was the essential lift back in football....also my favorite lift...while everybody concentrated on bench I was on the olympic lift mats getting my form right and eventually getting it up

 

[SVT Cobra]

Originally posted by: Koing

Originally posted by: Son of a N00b

Originally posted by: Koing

Originally posted by: Son of a N00b
I have lifted for about nine years now and my stats are

Bench: 355SL
Squat:610SL
Power Clean:460SL

wtf?

460lbs PC?! NO WAY man. You got a video of that? If so that is a SICKENING PC.

What is the SL for? Lbs?

I'd like pics of this 8% bf%. Most people GROSSLY over estimate their bf% and most ways to measure it off.

Koing

Koing

SL means strength level, the official strength level for NCAA stats...I did 355 six times to get that

its actually pretty good because I have awesome form...got iron cheif in my football days in HS, but its nothing compared to olympic level...

the trick is just jerking the weight up to your waist and sinking under it locking out your elbows and catching it with your hips and resting it on your brest bone and collar bone that bar that is, and then coming right back up bouncing your but off the back of your calves...

I worked long long hours to perfect my form

That isn't a PC then . That is a full Clean as you squated down too far. PC = your thighs don't break parallel and a full Clean = you go break parallel.

Koing

Ive always called it a power clean, and in an iron man competition back in HS reffed by a local college NCAA ref it counted...hmmm didnt actually know that there was a difference....usually the people that do a power clean pull out their back anyway not doing it right...

 

[purbeast0]

Originally posted by: TerranForces
Thanks for the comments. To the above posters:

I actually do a 3 day split, but it was a beginner guide. I do back/bi, tri/chest, legs/shoulders. My shoulders are huge, so I just do a few sets on the military press machine with 120lbs.

I find close grip barbell shrugs to be great for traps.

wait until you start repping 80lb dumbells about 8 reps per set, 2-3 sets ... it feels pretty good

you seem to have a lot of knowledge, keep it up. This is probably the most informative (as in ACTUAL GOOD INFORMATION) working out thread I have ever seen on ATOT

 

[Koing]

Originally posted by: Son of a N00b
Ive always called it a power clean, and in an iron man competition back in HS reffed by a local college NCAA ref it counted...hmmm didnt actually know that there was a difference....usually the people that do a power clean pull out their back anyway not doing it right...

There is a difference.

PC = your thighs don't break parallel
Clean = your thighs break parallel

I know my technique is pretty solid. Just some small fine tuning to do but all I have to do is spend time in the gym training and let the years run by and I know my lifts will keep on increasing

Koing

 

[SVT Cobra]

Originally posted by: Koing

Originally posted by: Son of a N00b
Ive always called it a power clean, and in an iron man competition back in HS reffed by a local college NCAA ref it counted...hmmm didnt actually know that there was a difference....usually the people that do a power clean pull out their back anyway not doing it right...

There is a difference.

PC = your thighs don't break parallel
Clean = your thighs break parallel

I know my technique is pretty solid. Just some small fine tuning to do but all I have to do is spend time in the gym training and let the years run by and I know my lifts will keep on increasing

Koing

Oh I see...

well then I shoudl say my clean is 460SL thanks for the correction..

 

[Koing]

460lbs full Clean is a decent weight still for 105kg+. BUT a 460lbs PC at 105+ is HUGE.

Koing

 

[Amused]

The real secret to body building is how fscking simple and easy it is to get fairly big.

Minimize everything but intensity. Minimum workouts, minimum sets, and minimum reps. Work no more than 3-4 days a week, no more than 12-15 sets per workout, no more than 1-1.25 hours each workout and if you're a hard gainer, ease up on the frequency, duration and intensity of your cardio.

How do I know? I'm 6' 210 lbs 32" waist, 18" arms and I bench 335 max, 285 for reps.

Just 3 years ago I was lucky if I could do 135 for reps, I weighed about 210, but had a 35" waist and very small arms.

Oh, and I'm 38 years old.

The huge problem here is everyone over complicates this. It is very simple, if you're lifting right and not gaining, you're not eating enough. If you're eating enough and gaining fat, but not muscle, you're not lifting right. If you're eating enough and not gaining muscle or fat, you're over training (or you have a tumor).

Example of my week:

Mon: Chest and tris
Tue: Back
Wed: Off
Thur: Shoulders and bis
Fri: Legs

My shoulders are hard gainers, so I gave them their own day.

Most people can get away with this and get impressive results:

Mon: Chest, anterior shoulders and tris
Wed: Back, lateral and posterior shoulders and bis
Fri: Legs

Minimize sets and reps, but do every set to absolute failure and give every set everything you have. When working like this LONG BREAKS (4-5 minutes) in between sets are a must. This is not cardio or endurance training, it's strength training. You cannot give every set everything you've got if you're still burnt from the last set.

Finally, the most important part: Proper form and FULL RANGE OF MOTION. Doing half reps and using bad form does nothing but waste your time. If you can't do a full range of motion and maintain proper form, the weight is too heavy.

 

[purbeast0]

Amused your workout plan looks almost identical to mine.

MINE:

Mon: Chest and tries
Wed: Back and Biceps
Thursday: Shoulders and Abs
Saturday: Legs

I pretty much agree %100 w/what Amused said. I workout 45-60mins when I go (on the days I'm doing 2 muscle group). On legs day its shorter than that.

My max reps for 1 set is 8 on any and every workout except my abs. The abs exercises I don't use weights I do more than 8 reps. The ones I do use weights I do 8-10 reps.

I pity the skinny guys who workout with a friend and throw 225lbs on the bench, and do 6 reps of it, coming about 3 inches from touching their chest, and getting help on each and every rep.

 

[Amused]

Originally posted by: purbeast0
Amused your workout plan looks almost identical to mine.

MINE:

Mon: Chest and tries
Wed: Back and Biceps
Thursday: Shoulders and Abs
Saturday: Legs

I pretty much agree %100 w/what Amused said. I workout 45-60mins when I go (on the days I'm doing 2 muscle group). On legs day its shorter than that.

My max reps for 1 set is 8 on any and every workout except my abs. The abs exercises I don't use weights I do more than 8 reps. The ones I do use weights I do 8-10 reps.

I find slightly higher reps on calves and lateral shoulders help a but more. I dunno why.

But yeah, 6-8 reps (to failure, always to failure) is ideal once you know proper form and range of motion. For the newbie, I would suggest 10-12 reps for the first few months.

 

[desy]

I'm a hard gainer but I think the biggest problem is I go for a month or two then quit for a month.
Damn kids , wife , responsibilities getting in the way

 

[Amused]

Originally posted by: desy
I'm a hard gainer but I think the biggest problem is I go for a month or two then quit for a month.
Damn kids , wife , responsibilities getting in the way

Yep, this needs to be a commitement that comes before all else. Luckily, if you do it right, it takes no more than 4 hours a week.

We ALL have 4 hours a week. Hell, most of us spend far more than that in front of the boob tube and computer.

 

[yankeesfan]

I am starting to work out and I was wondering if I should be doing lighter weights with more reps or less reps and more weight. I am bulking.

 

[purbeast0]

Originally posted by: yankeesfan
I am starting to work out and I was wondering if I should be doing lighter weights with more reps or less reps and more weight. I am bulking.

less reps w/more weight.

 

[desy]

Your not bulking yet
Your getting in shape , do a rounded program including cardio for 3 months then get on board

 

[Amused]

Originally posted by: yankeesfan
I am starting to work out and I was wondering if I should be doing lighter weights with more reps or less reps and more weight. I am bulking.

Just starting out I would suggest 10-12 reps to failure until you get some experience in proper form and full range of motion.

After a few months, you can step that down to 8-10 reps, then to 6-8 reps.

 

[yankeesfan]

Originally posted by: desy
Your not bulking yet
Your getting in shape , do a rounded program including cardio for 3 months then get on board

I'm fairly athletic as it is. I can run a sub 6:30 mile, do over 10 pull-ups, and 40 pushups. I am young, so I think that I just need to bulk.

 

[yankeesfan]

Originally posted by: Amused

Originally posted by: yankeesfan
I am starting to work out and I was wondering if I should be doing lighter weights with more reps or less reps and more weight. I am bulking.

Just starting out I would suggest 10-12 reps to failure until you get some experience in proper form and full range of motion.

After a few months, you can step that down to 8-10 reps, then to 6-8 reps.

Thanks, I'll do that.

 

[GML3G0]

Well, the fish oil I have here, 1200mg omega 3 and 6, 216mg EPA and 144mg DHA, 3x a day, says not intended for people under 18...

anyone care to explain?

 

[Koing]

Originally posted by: yankeesfan

Originally posted by: desy
Your not bulking yet
Your getting in shape , do a rounded program including cardio for 3 months then get on board

I'm fairly athletic as it is. I can run a sub 6:30 mile, do over 10 pull-ups, and 40 pushups. I am young, so I think that I just need to bulk.

Just do what Amused has said and you will go far . Simple and most effective. The basics in weight training can get you VERY VERY FAR.

Koing

 

[Amused]

Originally posted by: yankeesfan

Originally posted by: Amused

Originally posted by: yankeesfan
I am starting to work out and I was wondering if I should be doing lighter weights with more reps or less reps and more weight. I am bulking.

Just starting out I would suggest 10-12 reps to failure until you get some experience in proper form and full range of motion.

After a few months, you can step that down to 8-10 reps, then to 6-8 reps.

Thanks, I'll do that.

Just remember, the key is to give every set everything you've got and work to absolute failure. If you can do more reps than your max rep range using proper form and full range of motion, add more weight. If you, and/or your form fails before your minimum rap range, take weight off.

To find out proper form and full range of motion, consult this site:

http://www.exrx.net/Lists/Directory.html

 

[TBone48]

Originally posted by: Amused

Originally posted by: desy
I'm a hard gainer but I think the biggest problem is I go for a month or two then quit for a month.
Damn kids , wife , responsibilities getting in the way

Yep, this needs to be a commitement that comes before all else. Luckily, if you do it right, it takes no more than 4 hours a week.

We ALL have 4 hours a week. Hell, most of us spend far more than that in front of the boob tube and computer.

Exactly right. The amount of time wasted while you think about getting up to work out = at least 1 set. Just get up and do it. That said, I'd better get started before my wife asks me to help in the kitchen.

 

[yankeesfan]

Originally posted by: Amused

Originally posted by: yankeesfan

Originally posted by: Amused

Originally posted by: yankeesfan
I am starting to work out and I was wondering if I should be doing lighter weights with more reps or less reps and more weight. I am bulking.

Just starting out I would suggest 10-12 reps to failure until you get some experience in proper form and full range of motion.

After a few months, you can step that down to 8-10 reps, then to 6-8 reps.

Thanks, I'll do that.

Just remember, the key is to give every set everything you've got and work to absolute failure. If you can do more reps than your max rep range using proper form and full range of motion, add more weight. If you, and/or your form fails before your minimum rap range, take weight off.

To find out proper form and full range of mothing, consult this site:

http://www.exrx.net/Lists/Directory.html

Now, if I get to a point before my last set when I can do no more at all, should I lower the weight or give myself more time to recover?

 

[Koing]

Lower the weight a bit or rest a bit longer. Either way it doesn't matter too much. Your still working hard but the longer you rest the longer your work out is and you may need to go places etc.

It doesn't matter 'how much' weight you lift but that it will increase over time and that the weight feels 'heavy for you', not the guy next door who has been training for yrs.

Koing

 

[Amused]

Originally posted by: yankeesfan

Originally posted by: Amused

Originally posted by: yankeesfan

Originally posted by: Amused

Originally posted by: yankeesfan
I am starting to work out and I was wondering if I should be doing lighter weights with more reps or less reps and more weight. I am bulking.

Just starting out I would suggest 10-12 reps to failure until you get some experience in proper form and full range of motion.

After a few months, you can step that down to 8-10 reps, then to 6-8 reps.

Thanks, I'll do that.

Just remember, the key is to give every set everything you've got and work to absolute failure. If you can do more reps than your max rep range using proper form and full range of motion, add more weight. If you, and/or your form fails before your minimum rap range, take weight off.

To find out proper form and full range of mothing, consult this site:

http://www.exrx.net/Lists/Directory.html

Now, if I get to a point before my last set when I can do no more at all, should I lower the weight or give myself more time to recover?

Last set, or rep? Last set of the workout?

Weight is flexible. Do not get married to your weight numbers. What matters is your rep range, form, and range of motion.

If I do three sets on the flat bench, chances are my last set will be a little lighter than my first to keep me within my rep range. Unless, of course, my first set exceeded my rep range, and I then added weight.