questions about training methods?
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questions about training methods? - 3/26/2008 10:38:24 PM
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ss396
Posts: 174
Joined: 12/17/2006
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im currently on a one weeks break and trying to creates a new routine , i got a few things i want to ask , if u guys could answer as many as possible id be stoked. infact i really need these things cleared up sooo id be more then stoked , i am still new to lifting .. been doing it a year and made reasonable gains , now its time to amaze myself and those who know me... i want some crazy gains!
1) intensity?.. says it must vary to keep gains coming.
now because i want size gain , i know i need reps 8-10 sets 3-4 , i try to use a weight that i struggle to get to 10 with on the first set. without increasing the weighton the next set it usually gets harder and i get to 8 and need a spotter... so by increasing intensity would i the next time i change my routine , change rep ranges or what is meant by changing intensity? use super sets in one routine , then go back to a regular 3 sets 10 reps 1 minute rest routine for awhile... im so confused
2) if to gain mass u have to lift heavy 8-10 , if u can only get to lets say 6 on your own and ahve to be spotted to get to 8 or more is that good or would it count as strength training?. or do u need to be able to get to atleast 8 on your own? and then get spotted?this one is something i definatly need cleared up ill give an example on flat bench with dumbbells , this week i used 80lbs in each hand , this was the most ive ever tried , i only did one set.. i needed help to get the weights up to start i couldnt do it on my own. then once i got it up i got 6 reps on my own then had to be spotted to get to 8 , so thats 8 reps... but i only did 6 solo , so i dunno if thats a good weight for mass gains. i mean i only did one set so i dunno how the second set would go.. but was i right? or is the weight too much and should i use something i could get to 8 on my own with?
3) ascending descending.. ok ive done drop sets(triple) but im not sure if my method was right , what i did was choose a weight i could struggle to get to 10 reps with when i maxed at 10 i would drop it , (this is one continuous set no rest)and continue to another 10 and then drop it and do another ten , all of these i was basically at failure at 10 reps. keeping in mind my goal is mass gain i just realised my set had 30 reps..... should i have picked a weight i could only get maybe 3-5 reps then strip it and get another immidiate2-3 reps then strip again , so that my total reps per set is between 8-10????????????????? I NEED TO KNOW THIS , cuz i usually did 3 triple drop sets , one minute rests. also i see people do one set and drop the weight with 1 min rest inbetween the drop is that good? seems foolish?
and these ascending ones.. ive never tried , so do i use a lighter weight first set thats moderatly hard to get 10 then increase it so its harder to get to 8-10 without a spot then increase the weight again? seems that the first two sets wouldnt do much , i mean if i didnt max out by ten and had to increase it... ahhh i hope this is coming accross clear..
ive also read about doing 2 ascedning sets and then a drop set on the last any comments about this ?
please answer as well as u can guys i know i ramble and it might not come across clearly , but i just wanna be on the right track... i was thinking of implimenting one of each of these methods for each muscle group , drop sets , super sets , rest pause and negatives. and wanna do things correctly
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RE: questions about training methods? - 3/27/2008 3:39:54 AM
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smoundzou
Posts: 2249
Joined: 5/4/2007
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quote:
1) intensity?.. says it must vary to keep gains coming.
now because i want size gain , i know i need reps 8-10 sets 3-4 , i try to use a weight that i struggle to get to 10 with on the first set. without increasing the weighton the next set it usually gets harder and i get to 8 and need a spotter... so by increasing intensity would i the next time i change my routine , change rep ranges or what is meant by changing intensity? use super sets in one routine , then go back to a regular 3 sets 10 reps 1 minute rest routine for awhile... im so confused
If your main goal is to gain size, your first priority should be to continue to lift using a progressive load. From what I understand from your post, it appears that you are starting out with too much weight and training more for strength. One of the biggest mistakes trainees make is, trying to lift too much weight when first starting a program. Your program should be well planned out and you should know how much weight you are going to lift before you ever walk into the gym. You should not be going to failure. Failure is not necessary for hypertrophy.. at best, you should only be going to, or close to positive failure and that should only be at close to the end of your cycle.
quote:
2) if to gain mass u have to lift heavy 8-10 , if u can only get to lets say 6 on your own and ahve to be spotted to get to 8 or more is that good or would it count as strength training?. or do u need to be able to get to atleast 8 on your own? and then get spotted?this one is something i definatly need cleared up ill give an example on flat bench with dumbbells , this week i used 80lbs in each hand , this was the most ive ever tried , i only did one set.. i needed help to get the weights up to start i couldnt do it on my own. then once i got it up i got 6 reps on my own then had to be spotted to get to 8 , so thats 8 reps... but i only did 6 solo , so i dunno if thats a good weight for mass gains. i mean i only did one set so i dunno how the second set would go.. but was i right? or is the weight too much and should i use something i could get to 8 on my own with?
Again, it sounds as if you're lifting too heavy. IMO, rep ranges have little to do with gaining hypertrophy and in order to keep a cycle going forward without stalling, they need to be changed at least every two to three weeks. Two weeks of 10's, 3 weeks of 5's and then maybe two weeks of 15's. Your starting point at each rep range should be approximately 70-75% and you should end the cycle at 100-105%. 105% being preferred.. which means you made progress in strength.
quote:
3) ascending descending.. ok ive done drop sets(triple) but im not sure if my method was right , what i did was choose a weight i could struggle to get to 10 reps with when i maxed at 10 i would drop it , (this is one continuous set no rest)and continue to another 10 and then drop it and do another ten , all of these i was basically at failure at 10 reps. keeping in mind my goal is mass gain i just realised my set had 30 reps..... should i have picked a weight i could only get maybe 3-5 reps then strip it and get another immidiate2-3 reps then strip again , so that my total reps per set is between 8-10????????????????? I NEED TO KNOW THIS , cuz i usually did 3 triple drop sets , one minute rests. also i see people do one set and drop the weight with 1 min rest inbetween the drop is that good? seems foolish?
and these ascending ones.. ive never tried , so do i use a lighter weight first set thats moderatly hard to get 10 then increase it so its harder to get to 8-10 without a spot then increase the weight again? seems that the first two sets wouldnt do much , i mean if i didnt max out by ten and had to increase it... ahhh i hope this is coming accross clear..
ive also read about doing 2 ascedning sets and then a drop set on the last any comments about this ?
In weight training, the majority of lifters have 1 of 2 goals, some have both.. 1: to gain Strength 2: to look good and get big. The techniques you listed above are only tools to help a lifter achieve either one or both of those goals. Those tools are usually implemented into a routine once a trainee has exhausted other methods of progression. Again, progression is the key to gaining mass and strength. If you're stuck at doing 80lbs DB's for 8 reps and continue to do them week after week. Your body is adapting to that weight and will not continue to get stronger or bigger. You would be much better off to drop the weight by 15 or 20lbs and start another forward progression. The body understands that and will respond accordingly with growth. Regarding rep ranges.. again, IMO there is not a perfect rep range for hypertrophy and hypertrophy can and will occur with any rep range.. the key is change, and changing frequently.
I would suggesting keeping it simple... make sure you're eating a good diet above maintainance.. the best routine in the world will not gain you mass if the calories aren't there to help build the muscles.
< Message edited by smoundzou -- 3/27/2008 3:43:52 AM >
_____________________________
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(in reply to ss396)
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RE: questions about training methods? - 3/27/2008 10:42:00 PM
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ss396
Posts: 174
Joined: 12/17/2006
Status: offline
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just a few things when u say cycle , . im confused , like u said start cycle off doing 70-75% then at the end do 100-105% i assume u mean my maximum lift able weight to get to the rep ranges i want , but by cycle u you mean , like bench press is a cycle , i do three sets , so the first is 70-75 and by the last i should be using weight 100-105 % while trying to get my goal rep range in. or do u mean , enitre routine cycle so by the end of lets say 3 weeks i should be lifting 105%. i know im such a newbie its sick i gotta get these terms down
positive failure? that mean basically just get to my rep range without failure?
last thing , i promis , progressive loads?
increase weights between sets? start with 60lbs dbs , next 70 , next 80
increase between work outs? use 70s , next week 75 , next week 80. ect.
or increase between routines? after i switch a routine increase the weight on that exercise/
thanks for all the help its much appriciated
(in reply to ss396)
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