[quote]FutureKing wrote:
May i ask WHY your doing 3 sets of 10 reps thats as old as well OLD.
try 10 sets of 3 for 3-4 weeks that will get your bench moving.[/quote]
2-4 is the reps range for strenght.
why would this be favourable when training for hypertrophy?
Because you have NO strength from what i can see to ellicit hypertrophy…
And YES you can gain mass from strength its your FOOD that will dictate whether you gain mass or not.
[quote]phoenix1 wrote:
FutureKing wrote:
May i ask WHY your doing 3 sets of 10 reps thats as old as well OLD.
try 10 sets of 3 for 3-4 weeks that will get your bench moving.
2-4 is the reps range for strenght.
why would this be favourable when training for hypertrophy? [/quote]
FutureKing seems to be a Waterbury guy…
Look, all you need to do is:
Eat a lot, don’t be afraid to add some bodyfat (as discussed in many other threads).
Keep lifting more than the last time you did the same exercise, trying to keep in the same rep bracket.
If you hit a plateau, rotate exercises or work on weak points, or both.
Get enough sleep.
You’re weak and small now, once you get your lifts up significantly (for reps), you’re going to be a lot bigger too.
Doing 103 or 83 takes too long, restricts the amount of exercises you can do per workout (no need to do 4-5 for biceps, but 2 or 4 to train the whole body doesn’t cut it for bodybuilding) and isn’t exactly the best thing for your joints.
Additionally, Chad Waterbury has written previously that his training programs are not for true beginners (also said it in his book I believe, though I don’t remember too well), and with the weights you’re moving, that’s just what you are right now.
This isn’t to knock CW, just saying…
So you would recomend a strength split for about a moth or so before doing hypertrophy training
Thnx for all the comments they are much appreciated. it seems that i have made the mistake to think that i needed to be doing 12 exercises per session at a wolume of 25 reps a peice thus hitting all the different muscles and supposingly becoming huge.
this is obvously not the case but i hope thta with this new program i will be back on track.
i have designed a new program using the atricle thib wrote on the subject it goes like this:
goal: hypertrophy.
rest: 60-90 seconds.
Monday:Chest/Back
bench press. 10-12 reps 3-4 sets
db incline press. 8-10 reps 3-4 sets
cable cross. 8-10 reps 3-4 sets
bent over barbell row. 10-12 reps 3-4 sets
lat pull down 8-10 reps 3-4 sets
high pulley cross row 8-10 reps 3-4 sets
wensday:Biceps/triceps
standing barbell curl 10-12 reps 3-4 sets
reversed barbell curl 8-10 reps 3-4 sets
cable curl 8-10 reps 3-4 sets
close grip bench press 10-12 reps 3-4 sets
french press 8-10 reps 3-4 sets
cable pull downs. 8-10 reps 3-4 sets
thursday:quads/hams/abs
olympic back squat 10-12 reps 3-4 sets
lunge 8-10 reps 3-4 sets
leg extension 8-10 reps 3-4 sets
snatch grip deadlift 10-12 reps 3-4 sets
googmornings 8-10 reps 3-4 sets
weigthed situps ?
saturday:Anterior and lateral delts/Rear delts
military press 10-12 reps 3-4 sets
arnold press 8-10 reps 3-4 sets
lat raise 8-10 reps 3-4 sets
t bar row 10-12 reps 3-4 sets
seated rope to neck 8-10 reps 3-4 sets
low pulley cross row 8-10 reps 3-4 sets
i have chosen the exercises in the order thib perscribed. i have chosen some of the ones i have already been doing so i dont have to start over with my traning so to speak.
i you all could give me some feed back on the program it would be much appericiated.
i could also use some help with my abs routine.
Im not anyones guy… and i haven’t even read any of chad waterburys stuff … he isn’t the 1st to write about this.
Takes too long as opposed to 3 sets of 10… you do notice its the SAME amount of reps ya ?
As for the rest of your sentence i cant make out what your saying.
And 10*3 is only to be used for the A part or the 1st excercise ie compound movement im not saying go away do 10 sets of 3 for tricep kickbacks…
Why ever would you do that as a beginner…
Have you actually TRIED to increase the weight you are lifting?
You wrote:
Flat bench press. 7,6,6,6. 35kg
flat bench dumbell flyers. 7,6,6,6. 25kg
incline bench press. 7,6,6,6. 22,5kg
incline bench dumbell flyers. 7,6,6,6. 25kg
dips. 10,10,10.
this is done 2 times a week the same day as shoulders and triceps. this overall routine takes about 1 hour and 20 mins. is this too long?
Dude, do 2-3 warmup sets, increase the weight each time, then do 1 all out set which is the one determining your progress… If you don’t go to failure on the last set, you could do two or three of these work-sets, but the first option saves time and is what almost every big guy does.
On curls, Rows and such you can also, once you become unable to complete a repetition, rest the bar/DB on the Ground/Thighs, take 2-5 quick breaths and then do another rep or two…until you’re toast.
Watch the youtube vids of Matt K doing his DB Rows.
Cheating isn’t needed yet, you’re not advanced enough, but a little is ok on the last reps (not on the powerlifts, obviously).
This way, you’ll need only 1-2 exercises per muscle group for now and can add more once needed.
It’s also easier to keep track of your progress.
so what you basically are saying is that i should do 10 sets of three for the first exercise of each bodypart?
what about the isoltaion work what skould the reps look like on those?
To Cephalic_Carnage:
yeah i have been adding weight all along. i have made pretty good strength gains in my back and arms but my chest is my weakest body part so gains have been minimal.
[quote]FutureKing wrote:
Im not anyones guy… and i haven’t even read any of chad waterburys stuff … he isn’t the 1st to write about this.
Doing 103 or 83 takes too long, restricts the amount of exercises you can do per workout (no need to do 4-5 for biceps, but 2 or 4 to train the whole body doesn’t cut it for bodybuilding) and isn’t exactly the best thing for your joints.
Takes too long as opposed to 3 sets of 10… you do notice its the SAME amount of reps ya ?
As for the rest of your sentence i cant make out what your saying.
And 10*3 is only to be used for the A part or the 1st excercise ie compound movement im not saying go away do 10 sets of 3 for tricep kickbacks…[/quote]
Sorry then, I took you for a fanboy at first, I apologize. It takes too long due to the rest in between sets if you follow CW’s method, but if you meant a different one, my comment becomes obsolete of course. The rest of my sentence was also directed at CW’s stuff.
Nobody said anything about Kickbacks.
Here just for you i went away and found a program for you
http://www.T-Nation.com/article/bodybuilding/the_pushpull_workout&cr=
There you go its has hypertrophy, strength, TC’s blessing all round kickass program…
Now there you go 
[quote]phoenix1 wrote:
yeah i have been adding weight all along. i have made pretty good strength gains in my back and arms but my chest is my weakest body part so gains have been minimal.[/quote]
If it’s not too much trouble, could you post your starting weights, and how much you have increased them over what amount of time?
[quote]Cephalic_Carnage wrote:
Sorry then, I took you for a fanboy at first, I apologize.
It takes too long due to the rest in between sets if you follow CW’s method, but if you meant a different one, my comment becomes obsolete of course.
The rest of my sentence was also directed at CW’s stuff.
Nobody said anything about Kickbacks.[/quote]
I take it you have an issue with the author then … when im finished with christians articles ill read his.
As for you phenix try that program for awhile i have NO doubt that is what you need for the next month or two.
Best of luck !
[quote]FutureKing wrote:
Here just for you i went away and found a program for you
http://www.T-Nation.com/article/bodybuilding/the_pushpull_workout&cr=
There you go its has hypertrophy, strength, TC’s blessing all round kickass program…
Now there you go :)[/quote]
I could agree with that.
[quote]FutureKing wrote:
Here just for you i went away and found a program for you
http://www.T-Nation.com/article/bodybuilding/the_pushpull_workout&cr=
There you go its has hypertrophy, strength, TC’s blessing all round kickass program…
Now there you go :)[/quote]
Thnx buddy much appericiated.
why would you reccomend this over the new program i have made?
i must admit ia m rather confused by all this new info. seem that i have gotten most everthing wrong.
i have put alot of work into my training and have definantly made noticable size gains to the point where i have gotten good comments on my physique. thats why its a big shock that what i have been doing is so wrong. its not like i am skinny at all i weigh 82kg at 1,87 tall and have no noticable body fat.
ow well i know that i have along way to go and alot of learning to do. just gotta get this program right and then im off.
[quote]phoenix1 wrote:
FutureKing wrote:
Here just for you i went away and found a program for you
http://www.T-Nation.com/article/bodybuilding/the_pushpull_workout&cr=
There you go its has hypertrophy, strength, TC’s blessing all round kickass program…
Now there you go
Thnx buddy much appericiated.
why would you reccomend this over the new program i have made?
i must admit ia m rather confused by all this new info. seem that i have gotten most everthing wrong.
i have put alot of work into my training and have definantly made noticable size gains to the point where i have gotten good comments on my physique. thats why its a big shock that what i have been doing is so wrong. its not like i am skinny at all i weigh 82kg at 1,87 tall and have no noticable body fat.
ow well i know that i have along way to go and alot of learning to do. just gotta get this program right and then im off.
[/quote]
Well, I guess you’re not used to muscular guys then, at your height you may not be skinny, but you prolly don’t look like much in normal clothes
(not knocking you here, I just remember myself at 1.76 at 78 KGs and I looked skinny in clothes but okay naked, when compared to average people at least)
Whatever you do, just keep in mind that weight increase for reps is what gets you bigger, that food is ever important, and so is sleep.
It may help if you ignore the articles for now (except perhaps the injury-prevention stuff, just so you get a basic idea), pick the program that FutureKing recommended and build yourself a good base, another 10 Kgs at least.
Overinformation Paralysis won’t make ya big.
Edit:
Might help if you posted a vid of you benching, no matter how little weight you use, your form might need some checking out.
And what about posting the progress you’ve made since the beginning?
Well its not so much yours is bad as this is good…
I mean why waste your time with a program that you are dissatisfied with… your NOT going to give it your all so dump it
This program WILL produce results just REALLY REALLY try push the weights untill you cant push or pull anymore.
Er i just noticed… you put no nutrition up…
you wont get far unless your eating properly mind posting it ?
ill be around for another while
i have no current diet plan only principles that i like to stick to.
avoid unhealthy food like candy junk food etc.
high fiber high protein
carbs meals after traning
whey and creatine shake after work out
whey shake before bed.
i take 3 grams of fish oil everday and 1 multivitamine
See how are you meant to gain weight if you dont know what your eating day to day ???