Strength Training for Muscle

Share your training programs, favorite exercises, training secrets and tips with the rest of the group. Discuss contest preparation, off-season diets, carb depleting and loading, posing, and training programs.

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Belle.le.disko
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Re: Training for muscles

#46 Postby Belle.le.disko » Sun Oct 16, 2011 7:10 pm

This is the best intro to strength exercise! It is printed out and heavily highlighted. Thanks for all the great info, everyone! I am seeing a personal trainer this week. I am researching and experimenting to have my workout determined, and just have the trainer help me with form.
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bodybuilding0841
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Re: Training for muscles

#47 Postby bodybuilding0841 » Wed Nov 09, 2011 9:46 pm

Thanks for this! I've been applying on my daily routine for a bit now and fortunately have a great results which I can see it that their is already difference in my shape.

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Nicholas_Weir
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Re: Training for muscles

#48 Postby Nicholas_Weir » Sat Jan 07, 2012 3:24 am

Fallen_Horse wrote:
boardn10 wrote:Upright rows? Avoid them! With this exercie, the shoulder is internally rotated with the hand pronated and at the top of the movement the humerus is moved forward. In this way, it pinches the tendon of the long head of the biceps and hits the shoulder bursa, squashing it into the acromium of the scapula. This can lead to a lot of problems and most likely will, in the long run.


xphilx wrote:i agree with you on the upright rows.


I second that! Nothing has the tendency to injure my rotator cuff like a set of upright rows will...



+2

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Nicholas_Weir
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Re: Training for muscles

#49 Postby Nicholas_Weir » Sat Jan 07, 2012 3:26 am

boardn10 wrote:"DC states that if you can bring a muscle to grow two times per week instead of only once, you will grow 104 times per year instead of 52. He's got a point there, myladies"

I disagree, I think that would lead to overtraining in most people.
http://www.veganbodybuilding.com/?page=article_ryantraining



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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


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Tarzan
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Re: Training for muscles

#50 Postby Tarzan » Sat Jan 28, 2012 3:57 pm

Nicholas_Weir wrote:
boardn10 wrote:"DC states that if you can bring a muscle to grow two times per week instead of only once, you will grow 104 times per year instead of 52. He's got a point there, myladies"

I disagree, I think that would lead to overtraining in most people.
http://www.veganbodybuilding.com/?page=article_ryantraining



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Was that really necessary?

VoodooSeb
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Re: Training for muscles

#51 Postby VoodooSeb » Thu Jan 24, 2013 10:53 am

When I first got into bodybuilding I developed a program that was intended to carry me through my first year to establish a "year one baseline". It has ended up being a permanent fixture in my training, as well as the foundation for all of my clients` programs as well.

It is based on 4 13 week "phases". 12 weeks of training,1 week of recover/recoup/whatever you`ll call it (I like to call it CNS deprogramming LOL). For the very new trainee, the first two weeks is reserved for anatomical adaptation training. I`ll illustrate the program for the experienced trainer:

weeks 1 - 4: Setting baselines, establishing your foundation. Basic, compound lifts to build a strength base and strengthen joints, and to build a frame of skeletal muscle stimulation. Heavier lifts, fewer reps (6 to 8, generally), more rest between sets. This is also where anatomical issues like biomechanics and injuries will identify themselves.

Weeks 5 - 8: Evaluate your goals, refine the program. Focus on lagging lifts or bodyparts. Start to see your body as a whole, develop your eye for personal symmetry. Less barbell work, more specific lifts, slightly higher rep range (8 to 12).

Weeks 9 - 12: Specific effort to attain a specific end result. (very personal. Can be anything from crazy oblique striations to better bicep peak or even that last inch from the waist or those last few pounds you were shooting for). CLEARLY identify your goal. Make any necessary changes to the program to get you there, maintain what has proven effective over the previous 8 weeks.

Week 13: reevaluate. Did you hit your goals? Why or why not? Use this week to applaud yourself for the effort and to gear up for the next round.

Training frequency will stay the same same throughout. I prefer a schedule that gets each muscle group three times in two weeks. (My legs are freakishly responsive so I`m lucky if I train them 2 or three times a month, but that`s another discussion). I do encourage a split routine to keep the intensity very high and time in the gym to an hour or so on the training itself. Cardio can tack on a few more minutes. My personal split is chest/biceps/triceps, shoulders/back, legs. When I`m in full force, my routine is this : Monday CBT, Weds SB, Friday CBT,Sunday Legs, Monday 2 SB, Weds 2 CBT, Friday 2 SB. That gives a full day between upper body workouts, and three days recovery before repeating the bodypart. I do abs just about every workout. I will usually superset them in with my last exercise of the day. I`ve discovered an ab exercise that works very, very well so I don`t have to go crazy with the sets and reps. 4 sets of 10 - 12 is all it takes.

Obviously there will be tweaks to the program if someone`s personal goals are extreme. For instance, I`d have someone stay on phase 1 for 6 to 8 weeks if their goal was to add a significant amount of muscle in the shortest time, or if they wanted to drop an extreme amount of bodyfat I`d spend more time on phase two. With that said, I have found that this program delivers the most satisfying and motivating results. If you`re 20 pounds over weight and your goal is to "get shredded", you`ll get discouraged blasting straight toward that goal with no checkpoints along the way. Following the phased program you`ll get more visible results quicker, and stay motivated. And for the person wanting that beach body and gain 25 pounds of muscle, they`ll find that adding a little bit of muscle, then chiseling it down to a rock solid, lean body will be far closer to what they actually wanted to look like and won`t waste 6 months trying to "get huge".

There is obviously a LOT more to it than what`s written here. once it goes from being *A* program to being *your* program, it`ll be personalized to you as an individual.

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C.O.
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Re: Training for muscles

#52 Postby C.O. » Thu Jan 24, 2013 3:39 pm

Well said, i liked your closing lines a lot, may have to quote them some time.
-Dylan

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stcalico
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Re: Training for muscles

#53 Postby stcalico » Tue Jan 29, 2013 12:52 pm

Here is an interesting articleon rep ranges I thought I'd share.

Just to note... since stretching was mentioned, I was recently reading a sports science journal that says static stretching before lifting can decrease your lifting strength - by up to 30%! They recommend dynamic stretching and a warm up set instead of static stretches. Static stretches are okay after your work out.
If it's important to you, you'll find a way. If it isn't, you'll find an excuse.

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Re: Training for muscles

#54 Postby boodie » Fri Mar 08, 2013 10:19 pm

Wow, all the replies truly show how "everyone is different"! What works best for some, don't work best for others.

I take a combined approach. I am a power lifter, so I combine my Stronglift's 5x5 workout with the Max-OT Training (I'll keep it brief):

I work out, full body, 3 days a week! But it's simply the power lifting exercises.

2 a couple sets to warm up first!!!!!!


*All sets are to failure*

Monday:
Squat (or dead lift): 2 sets of 12-15 reps
Bench Press : 2 sets of 12-15 reps
Military Press : 2 sets of 12-15 reps
Bent Over Rows : 2 sets of 12-15 reps

Wednesday:
Squat (or dead lift): 2 sets of 8-12 reps
Bench Press : 2 sets of 8-12 reps
Military Press : 2 sets of 8-12 reps
Bent Over Rows : 2 sets of 8-12 reps

Friday ("Heavy Day"!):
Squat (or dead lift): 2 sets of 4-6 reps
Bench Press : 2 sets of 4-6 reps
Military Press : 2 sets of 4-6 reps
Bent Over Rows : 2 sets of 4-6 reps

***Every day I go into the gym, I add 5 more pounds to the exercise than what I had the last time I was at the gym. This follows the "you're not building muscles if you're not adding weight!"

I don't do arm curls, or tricep exercises. I don't need to! My muscles grow in accordance to what I lift! This follows the "...if you can bring a muscle to grow two times per week instead of only once, you will grow 104 times per year instead of 52". And it WORKS.

I'm in and out of the gym in less than a hour.

I also agree to mix it up every 3 months to keep from plateauing.

I'm up to 385 on bench press. 550 on squats. 600 on Dead lifts. I'm a Vegan and don't take any supplements.

FEED THE MACHINE!!!

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C.O.
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Re: Training for muscles

#55 Postby C.O. » Sat Mar 09, 2013 12:23 am

Awesome I love that your location is "vegan strength cult"

-Dylan

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Re: Training for muscles

#56 Postby Foods4Health » Wed May 15, 2013 9:58 am

Wow Boodie, those lifts are crazy strong! Very inspirational, reading your bench number is some added motivation for an upcoming chest workout ;) haha.

Agree with other comments here, I've been switching up the workouts as of late. Just switched to a full body workout three times a week. This was something I would be open to a year ago (was set on keeping a regular four day or five day split) and have seen some good results lately. Also helps for keeping things interesting and fun in the gym, and not doing the same things over and over again which can hurt my motivation sometimes.

Good luck to everyone in reaching your goals! :)
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Shesfit
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Re: Strength Training for Muscle

#57 Postby Shesfit » Tue Mar 01, 2016 10:53 am

Thanks Daywalker for your leading post. Great detailed info! I'm ready for a change so I'm going to give your 2 Day total body workouts a try!

rahulsaxena90
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Re: Strength Training for Muscle

#58 Postby rahulsaxena90 » Mon Sep 12, 2016 7:37 am

thanku so much for this useful information.....it will help me to become fit and healthy


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