So, I've been training for 6 months now. I've been using a training program from someone named Jeff Anderson (Optimum Anabolics) which contains extercises pointed more towards more reps than lots of weight.
Now, I haven't really noticed increase in muscle mass (only the shoulders have gotten a little bit wider), but my strength hasn't increased. I'm 19, and during my own bench press test on Monday, I pressed only 96.8lbs for 5 times. For my age, I consider this far too little for someone who's been working out for 6 months. Yes, it goes slow, but a little bit too slow is my impression.
Your won't build much strength by lots of reps.
High weight,low reps = improving muscular strength
Low weight, high reps = improving muscular endurance
The latter is useful, but wont make you and bigger.
to think of it simply. Above 8 reps and you are building muscular endurance and not strength. To build strength ideally you want to be working to around 90% of your physical limit. Take Bicep curls as an example; Lift a weight, if its too easy, then find a bigger weight and lift it. carry on until you find a weight that takes all of your strength to lift just once. This is your one rep max weight. then in a quick calculation multiply that weight by 0.9 to get your weight training weight (90% of your one rep max). Train with this calculated weight when doing bicep curls. Your probably won't be able to do 8 reps (which you are aiming for) at first, but after enough training sessions you should be able to do 8 reps without it feeling like your arm is about to fall off. Once you are happy you can do 8 reps, try and find your new 1 rep max. With any luck this should have increased
If it is, find 90% of your new one rep max and take it from there. If it hasn't improved up the weight to 95% and try and get 6 reps. You will want to do at least 3 sets of those reps in the one training session.
New method: less reps, more weight. My plan is now to build up strength, with 5 sets of 5 reps, increasing weight each set, and trying to set a goal where a new personal record is reached each week. A "relief" week be used after each 4 weeks to now "over-stress" the muscles. Plan:
You should aim at at least 3 sets of 8 reps No more reps than that, no fewer sets than that. 5 sets of 5 sounds about right although I would probably recommend 4 sets of 6 reps.
Always remember that if you can do more than 8 reps, you're not lifting enough weight.
Shoulders:
Arnold Press
Arms:
Preacher Curls (bicep) + french press (tricep)
Abs:
Leg raises
Back:
Upright Rows
Chest:
Benchpress
I don't think leg raises will be at a high enough intensity to build your abs, I found that chin-ups are excellent for your abs and work them very well indeed despite the fact it also works your arms, shoulders etc. (not that its something to complain about
). Chin-ups and pull-ups well help build a good number of muscles and since most people can't do more than 8 reps initially, it fall quite nicely into the muscle building zone rather than the musclar endurance building zone. I strongly recommend getting a pull up bar that you can hang on a door frame. it accompanies dumbells quite nicely and they can be picked up pretty cheaply.
What do you guys think? I was thinking of not using too much different exercises as this could influence my strength at the end of the first exercise, and hence strength in the next exercise.
I think you have the right idea. Keep me posted on how it goes, I was planning to start a new weight training regime for myself again.
Thoughts? Suggestions? Does lets reps mean an even bigger decrease in the speed of muscle mass building?
I guess I answered that bit
Firstly you're young so don't be in so much of a hurry. When you see those ads in magazines for the miracle three month makeover (fat to fit), all they're doing is burning fat - the muscle is there already, just hidden by all the fat.
QFT
Get yourself some decent resources. Muscle media magazine is very good. Here are some bullet points.
definetly a good idea, there is plenty of decent information out there, the hardest part is differentiating between the useful and the not so useful info. Remember people have vastly different boundaries and capabilities, it is a good idea to find which excersizes suit your your build. If your somatotype is ectomorph your going to have a hard time no matter how you go about building muscle
1. If you want to get big, you have to eat a lot. Alternate every two weeks from 5000+ calories per day and 1500 calories per day. You'll gain muscle mass like you wouldn't believe. It's not easy to do (the overeating part is hardest believe it or not), but it works.
Definitely true, however you will need to be specific about what type of food your eating too. 5000 calories of sugars aren't going to be much use, you really want to look at eating tonnes of
carborhydrate and more importantly for muscle building,
protein. If your not too sure, think potatoes and pasta for your carbs, and think meat for your protein.
2. Strength training should include at least 10 reps in a set.
I couldn't disagree more, if you can to 10 reps your weight isn't big enough, over 8 reps and your looking at improving muscular endurance and not building muscle
3. Intensity is more important than reps or weight. Most weightlifters take too much of a break between sets. Do the sets faster (with correct technique) and make the breaks shorter.
No not really, for weight training Intensity
IS weight, for cardiovascular endurance intensity is speed (until you overshoot you training zone, for which it becomes anaerobic training). I agree don't take too long breaks between sets but that's not intensity
4. Unless you're a high end professional don't bother isolating. Your whole body should get involved.
I agree with this, which is why I would recommend a pull up bar as it builds a number of areas. It doesn't have to be just for professionals though, professionals isolate to target specific area's of their body which are not as strong as they need to be, of course there is nothing wrong with me doing the same but I have to remember that my body likely to be weak all over so, focusing on certain areas is just going to make me look disproportionate
I would say your target area's bram seem general enough, remeber though, there are good number of muscles round your back/shoulder area, try to build them evenly or you could cause yourself posture problems, that goes for all muscle groups actually. My body like to lean forward because I have unusually strong abs compared to the muscles in my back. My hamstings are also short because I have weirdly strong quads, again not a good thing. By upperbody is fairly weak so I don't have any particular issues, just make sure your building evenly.
Long post from me, hope this is useful to you bram. 👍
