I am currently exactly 77kg @ 5"10 (170lbs) and I don’t want to gain anymore weight.
before the flames come, I have to stay in my weight class or hop up to 190lbs/85kg (olympic lifting)
I was wondering if there is any difference in training styles
ie lower reps/ heavier weight, singles? triples? should i not bother with anything in the 8-12 range?
my workout yesterday was overhead press 6 sets of 5 reps, power snatch triples, back squat 5,5,5,5,3,2 up to 250lbs, and weighted glute ham raise 4 sets of 5.
should i keep my workouts heavy with good rest and a small amount of exercises, or with my height should i just bump up to 190lbs?
my workout today will be non oly, something like
Bent Row, Deadlift, Weighted Situp, and that Tricep DB thing dave tate does (dislocated bone in wrist cant horizontal press)
i dont really count calories but i make sure to get at least 200g of protein and healthy fats, i know for sure that it is at least about 4000kcal
I think you answered your own question. That’s what I would do at least. I would not jump a weight class unless you can still be competitive. This might be a good post in the Strength thread as well.
[quote]schultzie wrote:
I am currently exactly 77kg @ 5"10 (170lbs) and I don’t want to gain anymore weight.
before the flames come, I have to stay in my weight class or hop up to 190lbs/85kg (olympic lifting)[/quote]
I really kinda hate that you even have to qualify your goals with that. “Get fuckin’ huge” isn’t everyone’s goal, and other folks around here would be better served to keep that in mind.
[quote]
I was wondering if there is any difference in training styles
ie lower reps/ heavier weight, singles? triples? should i not bother with anything in the 8-12 range?[/quote]
Keep the set/rep total to 10-20 reps per exercise (movement pattern) and you’ll be fine. It’s the volume, for the most part, that’s going to flip your training stimulus from “strength” to “size”.
Of course, calories are going to be important to monitor. You said you’re eating about 4000? And that’s to maintain you at 170? Zoinks. I’d hate to see your grocery bill if you do decide to move up.
Rest times - pretty much up to you. Small amount of exercises - definitely. Bump up your weight - only if it’s to your advantage competitively, and not just for the sake of being bigger.
uhm since olympic lifting is what interests you, and same for me as for why i lift weights… i think you shouldnt just go to 85 but the 94kgs class.
since im greek, pyrros dimas was 5’ 8" and was in the 85kg class.
for 5’ 10" it should be around the 94 kgs class
im 6 feet and ill go for the 105 kgs class
if you still want to remain at your weight im not sure what you should do, personally this interests me too so ill look.
i think that my calorie costs are the result of doing to much bullshit exercises like high rep leg press. i think if i reduce my time in the gym, lift more intensly at the heaviest low rep scheme i can, than my body will be more efficient with my energy intake ie;
doing 4 sets of ez bar curls at 8 - 12 reps isn’t going to help you get much stronger in pulls, bust will cost calories, wasted cals i could have spent during 3 reps of heavy rows.
if i move up to 94kg im guessing my intake will have to be somewhere around 6000 calories, which i am not adapted to consume yet, if i keep at it and stay consistent i would rather gain 5 - 10lbs a year than have to force feed myself sick every day to bulk 30lbs.
i mean, 2 years ago i was 130lbs skinny fat, so maybe another 2 years i can make half the gains i already have
so for a rep scheme how does this sound
per workout:
3 - 4 exercises
5,5,4,4,3,3
lifting explosively
supp stuff like ext rotators and abs done on off days during streching and roller work
[quote]schultzie wrote:
so for a rep scheme how does this sound
per workout:
3 - 4 exercises
5,5,4,4,3,3 [/quote]
Two things.
1 - Just remember that the 3-4 exercises should be different movement patterns, nothing too redundant. So, dumbbell military press, jerk, and snatch wouldn’t fly.
2 - Are the four-rep sets necessary? I’d probably rather have you do another two sets of triples. So it would be 2x5, 4x3. Even with that, you could drop the sets of five in exchange for another set of three if you noticed your bodyweight going up. 5x3 is killer for strength-focused cycles.
i just did a workout yesterday with this rep scheme. was an off day (no oly)
deadlift
weighted chins
close grip bench
and some facepulls
i found with the triples that i was grinding and moving quite slowly, yet completing my reps.
the 4 rep sets felt like a good balance between speed and heavy loads, i dont know.
also i did 2 or so sets of 15,8 with light weight as warmup
today will be something like
press
powersnatch
back squat
leg raises