YAWT: weightlifting, whey protein, more...

[Special K]

For anyone out there who is experienced in this area:

can anyone here recommend me a good/new weightlifting workout? This is what I have been doing since the beginning of July and I suspect it's time for a change. The last few weeks I have been doing this workout I have not been seeing any improvements.

Mon & Thurs: (chest, back, abs):

chest:

decline bench: 10-5-5-3-3-3 (reps) - the 10 set was always at 155 lbs (more of a warmup than anything) the 2nd set of 5 was 5lbs more than the 1st one, although eventually it became 10 more as I was able to do more weight. The 1st set of 3 was 10 lbs more than the 2nd set of 5, and the other sets of 3 were each 5 lbs more than the previous one. If I still had not failed at that point I would either keep doing sets of 3 until failure or add more weight and do sets of 2 or 1. I made fairly good progress on this and was able to get 250 lbs on the decline the 2nd week of august
Incline bench - usually the same sort of progression as I used with the decline

back:

3x10 on a seated cable rowing machine. I would start with something like: 10x120 lbs for all 3 sets. If I successfully got that weight (or exceeded it by doing more than 10 reps), then next workout I would do 120 for the 1st and 2nd set, then 125 for the 3rd one. If I got that, I would do 120 for the 1st set, and 125 for the 2nd and 3rd, and so on. I followed this sort of progression for pretty much every exercise except decline bench and incline.

I also did 3x10 on the lat pulldown machine, but using the rowing grip instead of the wide bar you usually see on those machines. I used the exact same method of adding weight.

For abs I did weighted sit ups on one of those big rubber balls. 3 sets of 12 with a 10 pound weight

Tues & Fri (legs) : I did 3x12 squats on a smith machine, using the same weight progression I described earlier. I would do them with just a free bar and rack, but it hurts my right knee. Does the smith machine not give you as good of a workout as a free bar lift would?
I also did 3x12 on a hamstring curl machine, and 3x20 calf raises (using a leg press machine)

Wed & Sat (arms) : single arm DB curl on a preacher bench, 3x12 each arm. I used the same type of weight progression as on everything else. Seated shoulder press with standard olympic bar: 10-5-5-3-3, with the same type of progression as I used with the decline bench
DB side raises - 3x12
standing curls with olympic bar - 3x10
skull crushers - 3x12
forearm curls - 3x12
tricep cable pulldowns - 3x12 for each arm

From the beginning of July when I started to the 2nd week of august I gained 7 lbs (to put me at 177). Right now I'm at 6'0 177. I'm trying to gain mass with this, but I seem to be gaining it very slowly. Also I have moved and had to join another gym (and also had to take 2 weeks off). The one I am at now does not have a decline bench, incline bench (although it does have adjustable benches that can be made to incline), free squat rack, or shoulder press rack, so I have been using the smith machine for more things than before. I've replaced the decline press with flat bench press. However I mentioned earlier that I probably need to change my workout anyway. Any suggestions?

Would taking whey protein help with the slow weight gain part? Is the key stat. for whey proteins what % of a serving is protein? What is a good number for this?

Also what are some links to good weightlifiting, bodybuilding, etc. websites?

TIA

 

[Spoooon]

If I can find it, I have a good bench workout that will increase your max bench 5-10 pounds every 5 weeks or so till you start to peak out, then the gains will slow down.

I used it over the course of 2 years of bench, where I started with a max of 185 and finished with a max of 325, when I decided to stop working out.

I need to find it, it's on my computer somewhere. Maybe on an old hard drive.

edit: When I first started working out, I weighed 225 and my max bench was 185. By the end, my weight dropped down to ~185 and I was maxing 325. By max, I mean a single, unassisted rep.

I think proteinfactory.com is a good place to go for protein. You can choose to add flavorings and other stuff to the protein powder. And protein per serving is important. Cheap protein powers will have other things to help thicken up the shake or whatever.

 

[Rudee]

bodybuilding.com should have all the answers you're looking for.

 

[Ns1]

Max OT

I'm giving this workout a shot.

 

[Angrymarshmello]

Originally posted by: NeuroSynapsis
Max OT

I'm giving this workout a shot.

AST-SS.COM is the main site for MaxOT. Has done a lot for me

 

[Nutdotnet]

SpecialK- What are your goals? You know, your diet has a lot to do with getting bigger and getting stronger.

I think you are working out too much. Your body grows outside of the gym. Unless you are on roids, you don't need to be in the gym 6 days a week.

I recommend a four day split.
Sun- Off
Mon- Chest & Biceps (or Triceps, up to you)
Tues- Legs
Wed- Off
Thurs- Shoulders & Triceps (or Biceps)
Fri- Back

Throw abs in wherever you feel like it.

Keep your focus on the primary compound movements. For chest do bench, legs = squats (and yes, free squats are much better than smiths. Free squats bring in all your smaller stabilization muscles.), and finally for back do deadlifts. I see you are not doing deadlifts now. The results from them are simply amazing!!

Anyway, other than that, you can do any exercise for the rest of your muscles....Try it for eight weeks. Only go four days a week, and only stay in the gym between 1 and 1.5 hours each time. Focus on your diet, and you will be bigger, stronger, and happier.

Good luck!

 

[dreamer]

Great post Nutdonet .

Make sure your diet is in order. Get at the very least 1gram protein per 1lb of bodyweight. Try to do this over 4-6 meals and eat clean, healthy foods. The 4 day split outlined is very good, and make sure you do focus more on compount movements, like the squat, deadlift, flat/incline bench, military press. Also get plenty of water and rest.

It is always said, but train big, eat big, and rest big and you'll be growing in no time.

 

[CrazyDe1]

For some reason I can't work just 1 group a day...I have to do triceps, chest, back, shoulders, forearms and biceps everytiem...if I just work 1 group it doesn't feel like I did anything

My friends to do their 2 groups per day workout and at the end of the workout that 1 group is a little tired but i don't get hte dead feeling I get after my workout...

I do 4 sets of 8 on everything making sure I can only get 7 or 8 on my last set, if i go 2 times in which I can ge tall 8 on my last set I move up the next time. I also do a 5th kill set where I do my warmup weight that I do on my first set and go till failure.

 

[CrazyDe1]

Originally posted by: dreamer
Great post Nutdonet .

Make sure your diet is in order. Get at the very least 1gram protein per 1lb of bodyweight. Try to do this over 4-6 meals and eat clean, healthy foods. The 4 day split outlined is very good, and make sure you do focus more on compount movements, like the squat, deadlift, flat/incline bench, military press. Also get plenty of water and rest.

It is always said, but train big, eat big, and rest big and you'll be growing in no time.

That 1 gram of protein for 1 gram of bodyweight is not possible without supplements. I'll eat 2 steaks a day, drink 4 cups of milk, eat tuna for lunch and still not get 155 grams of protein...

 

[EvilYoda]

Originally posted by: CrazyDe1

Originally posted by: dreamer
Great post Nutdonet .

Make sure your diet is in order. Get at the very least 1gram protein per 1lb of bodyweight. Try to do this over 4-6 meals and eat clean, healthy foods. The 4 day split outlined is very good, and make sure you do focus more on compount movements, like the squat, deadlift, flat/incline bench, military press. Also get plenty of water and rest.

It is always said, but train big, eat big, and rest big and you'll be growing in no time.

That 1 gram of protein for 1 gram of bodyweight is not possible without supplements. I'll eat 2 steaks a day, drink 4 cups of milk, eat tuna for lunch and still not get 155 grams of protein...

Wow, so even being as skinny as I am, I need to have 65,770.8936 grams of protein every day!? :Q

 

[EvilYoda]

Originally posted by: Spoooon
If I can find it, I have a good bench workout that will increase your max bench 5-10 pounds every 5 weeks or so till you start to peak out, then the gains will slow down.

I used it over the course of 2 years of bench, where I started with a max of 185 and finished with a max of 325, when I decided to stop working out.

I need to find it, it's on my computer somewhere. Maybe on an old hard drive.

edit: When I first started working out, I weighed 225 and my max bench was 185. By the end, my weight dropped down to ~185 and I was maxing 325. By max, I mean a single, unassisted rep.

I think proteinfactory.com is a good place to go for protein. You can choose to add flavorings and other stuff to the protein powder. And protein per serving is important. Cheap protein powers will have other things to help thicken up the shake or whatever.

I'm also really interested in this workout if you can find it...all I have for now is the bench at home, and I need a good solid bench workout. Maybe PM me with it, if you could? Thanks

 

[PG]

From Dr. Ken on Cyberpump.com:

1. Squat: warmup of 10 reps and then 1 x 8 (once per month, 1 x 50)
2. Stiff-legged deadlift: 1 x 15-20 (once per month, 1 x 30)
3. Overhead press or bench press (alternate each workout): warmup, 2 x 6-8 (once per month try maximum for 1-3 reps)
4. Barbell shrug: 1 x 15-20
5. Barbell curl: 1-2 x 6-10 (once per month, 1 x 50)
6. Dips: 1 x 6-10 (once per month, 1 x 50)

I performed this program two times per week. I had originally planned on three training days weekly, but was always too sore or fatigued to benefit from or even attempt a third training session. I ran a combination of sprints and distance four or five days per week while I utilized this routine, and gained muscular bodyweight the entire time.

I used no vitamin/mineral or protein supplements, drugs or unusual foods. I ate three to four meals per day of standard fare and occasionally drank "milkshakes" consisting of whole milk, low fat milk powder, eggs and Nestle's Quik. I would now recommend that one drink only low fat or skim milk, use only the white of the egg and stay with the Quik for its ability to make anything taste good!

I was successful in gaining muscular bodyweight (147 to 188 pounds at 5-6) on what many pseudo experts would see as a "simple," "nonscientific" training program because it met almost all of the requirements for effective training--brief, extremely intensive training on exercises that stimulate the major muscular structures of the body.

 

[CrazyDe1]

Who does legs? No one cares about legs

 

[SludgeFactory]

Originally posted by: Nutdotnet
I think you are working out too much. Your body grows outside of the gym. Unless you are on roids, you don't need to be in the gym 6 days a week.

I agree.

It depends on the person, but very few natural lifters have any business weight training 6 days a week. Take a look at Arnold's bodybuilding encyclopedia and some of his insane routines from when he was juiced to the gills, the twice a day 6X a week crap, and do the opposite.

 

[Koing]

OP your doing not enough. Just look at what you are doing.

Benching: 10-5-5-3-3-3-3

The 10 as you put it is more like a *warm up* so that doesn't include in to your training reps at all. So you do a total of 5-5-3-3-3.

Stick to a 5x5 for strength to increase your 1 Rep Max or shift to a 12reps x 3set routine for bulk. To get *big* you need to do a lot of lifting to cause hypertrophy. This is basically getting your muscles to increase size but you won't be increase your 1RM as your doing too many reps to make a 1RM well.

I rep at 75kg for 6reps x 5sets. This doesn't include the warm up I do on 20kg bar for about 10 reps or so, 40kg for about 8 fast reps, 60kg for 6 reps and 70kg for 4 reps. They are warm up sets.

You also need to eat a lot.

Do a lot of squats, deadlifts and back work out. Most people ignore this and they do not get the full benefits of the inrease in testerone levels it helps to bring, using big muscle groups.

Then you can jump like this: http://homepage.ntlworld.com/ph.chea/135cm_jump.mov

Koing

 

[Yossarian]

Twice a week per muscle, 6 days of training a week will burn you out fast. I'm not surprised your progress has slowed. Up the intensity, lower the frequency.

 

[Yossarian]

Originally posted by: SludgeFactory

Originally posted by: Nutdotnet
I think you are working out too much. Your body grows outside of the gym. Unless you are on roids, you don't need to be in the gym 6 days a week.

I agree.

It depends on the person, but very few natural lifters have any business weight training 6 days a week. Take a look at Arnold's bodybuilding encyclopedia and some of his insane routines from when he was juiced to the gills, the twice a day 6X a week crap, and do the opposite.

Hehe I love that book but the training routines are frickin nuts. Something like 30-40 sets for chest, omg!

 

[CrazyDe1]

Originally posted by: PipBoy
Twice a week per muscle, 6 days of training a week will burn you out fast. I'm not surprised your progress has slowed. Up the intensity, lower the frequency.

I worked out 5 days a week in high school and tore it up....course i started off really weak so I had nowhere to go but up....I only took the weekends off...same workout everyday

 

[Special K]

Thanks for the replies everyone. About the frequency of the training, I initially (first 1-2 weeks) was only doing the chest/back, legs, and arms workouts each once a week as opposed to twice. The problem I noticed was that with the chest exercises, if I only did them once a week, I would be sore every time and feel like I do when I do the lift after having not done it for a very long time. Going twice a week changed this and I was able to make fairly steady progress on the decline that way. However looking back at my workouts (I wrote everything down) I didn't seem to benefit from working my arms twice a week. Usually the second workout on sat. would be exactly the same as the one on the previous wed. The gains would usually come on the wed. workouts.

About the squats and deadlifts - I would like to do free bar squats again but they just irritate my right knee (and to some extent my back when I start doing high weight). Also the gym I am at now doesn't have a free squat rack. Maybe I'll got to another branch sometime and see if they have different equipment. I tried doing deadlifts a couple times but they left my lower back feeling very 'tingly', not at all the same as just sore or tired. It may sound strange but I really don't know how else to describe it. I thought I might be doing something wrong so I stopped. Do they take a lot of 'form' to do correctly?

1 lb of protein/lb body weight seems like a lot, although I have heard that before. I can tell you now I probably wasn't getting anywhere near that during the summer. I was looking at some stuff at creatinestore.co.uk called Reflex Instant Whey. It was ony £17.99 for 908g, although to get 1gm/lb bodyweight/day could start to get expensive. Still if % protein per serving is good, this one is 78%, which is higher than many I've seen elsewhere, although I haven't really shopped around for it much.

Spoooon - I'd also like to see that workout if you can find it.

Also how do you progress? Like I said I would do 12x125,12x125,12x125. Then if I got that I would do 12x125,12x125,12x130. Then 12x125,12x130,12x130, and so on. Is that a good way to go or not? Should I expect to make a gain every single workout?

 

[Silverbullet28]

Originally posted by: CrazyDe1
Who does legs? No one cares about legs

Little post about legs that my roommate sent to me, it makes sense:
How to Squat to Get Big Arms

 

[Nutdotnet]

A lot of people have varying views on the amount of sets and reps you should do. I personally stick 1 warmup and then 3 sets of 6-8 reps with increasing weight. I find that for me this is the best. Everyone has their own "happy" place.

Yes, deadlifts do require a lot of form. Take a look here.

 

[Koing]

I would be sore every time and feel like I do when I do the lift after having not done it for a very long time. Going twice a week changed this and I was able to make fairly steady progress on the decline that way.

That is because your body isn't use to it. YOU WILL BE SORE until your body starts to adapt to the stress you are loading on to it with the bench press. Any form of weight training is about stressing and making your muscle to work. If you never overload it and work heavy weights you will not get any gains. There is pratically no point in lifting just the bar 20kg about 50x times at all. You are better off putting some weight on the bar and lifting it for what you want as a goal. Give it a while and you will not be so sore. But still ever now and then when you move up to a new weight you will get sore if you pushed yourself or not.

Increase the weights as they feel *easy*. So what you put above in your last post is correct. Follow like that. If if feels easy say your 12r x 3s. Next time add some extra weight and see if you can do the 12r x 3s. If you can't well just work it for the sets you can and drop some weight for the last set or so. Eventually you will be able to lift WHAT ever weight you want by increase it a small bit at a time.

You will not see gains in every session. If you did you would be SUPER STRONG in a few years. Which for most is impossible. You will see gains as and when they come. Just eat a lot and train consistently. It is un reasonable to see gains in every session.

I see you live in London. I live near London also. What gym do you go to? I could help you out with your form and sort your knee and legs out. You should be able to squat properly and do deadlifts. They are perfectly safe as long as your form is good and safe. Send me a PM.

Again the solid rep and sets are as follows:

Strength: 5x5
Size: 12x3

These are written in stone. If you want to get strong for a 1RM you work on a 5x5 routine. You can not argue that you will get a better 1RM working 10x3. 10x3 will make you stronger over the 10 rep range. 5r will get you strong over that and set up for a 1RM better then 10rep range. But different people vary but if you stick to what the pros do it will work.

If your not working out your legs then you will get slower gains. Use the leg press machine if you can't squat but you should be able to. If you squat you see gains faster then if you did not.

Koing