[scared2mosh]

Monday
Bench Press
Close-Grip Bench Press
Military Press

Wednesday
Pull Ups
bar curls
Reverse Grip Bicep Curls


Friday or Saturday (whichever day i have more time)
Squats
Deadlifts
Calf Raises
Weighted crunches
Twisting Sit Ups

do you think this is adequate for wot i want?

[Sean]

Originally Posted by scared2mosh

also should i be using my max weight for each one of these exercises especially if i dont want to bulk up just gain strength (w/out being muscle bound )

After a warm-up set you want to start with a weight you can do 7 or 8 times.

[Sean]

Originally Posted by scared2mosh

Monday
Bench Press
Close-Grip Bench Press
Military Press

Wednesday
Pull Ups
bar curls
Reverse Grip Bicep Curls


Friday or Saturday (whichever day i have more time)
Squats
Deadlifts
Calf Raises
Weighted crunches
Twisting Sit Ups

do you think this is adequate for wot i want?

Switch Wednesday and Friday.

[scared2mosh]

Originally Posted by Sean

Switch Wednesday and Friday.

thanks

Originally Posted by Sean

After a warm-up set you want to start with a weight you can do 7 or 8 times.

on all the exercises or just certain ones?

[guitarguy90]

What is the best way to max out? I normally stretch, then do 5-3-1. starting with around 80% of my max.

[Iceman-bass14]

I was pleasantly surprised last night.I normally rep around 90-100 (not sure of exact weight cause our system has weird incraments) but i was able to do 160,2 times at a friends house.

[scared2mosh]

alright today i did

Benchpress 100lbs 7-9 reps 3 sets
closegrip bench 60 7-9 reps 3 sets
military press 50 lbs 7-9 reps 3 sets
benchpress 55lbs 50 reps 3 sets

my max bench is 120lbs

i was wondering if it is beneficial to do light duty exercise on non-weight days?

[Sean]

Originally Posted by scared2mosh

i was wondering if it is beneficial to do light duty exercise on non-weight days?

No. You lift weights to overload your muscles and create micro-tears. Then you want to rest those muscles until your next workout. Doing light duty exercises will only slow the recovery process.

One thing you need to realize is that you don't grow in the gym. You grow while resting.

[scared2mosh]

Originally Posted by Sean

No. You lift weights to overload your muscles and create micro-tears. Then you want to rest those muscles until your next workout. Doing light duty exercises will only slow the recovery process.

One thing you need to realize is that you don't grow in the gym. You grow while resting.

oh how many times doya have to tell me before i can remember a dang thing?
sorry to bother you again

[Sean]

Originally Posted by scared2mosh

oh how many times doya have to tell me before i can remember a dang thing?
sorry to bother you again

It's tricky because theres so much bad information out there. It's even more confusing because you'll read articles about how Christian Bale/Ryan Reynolds/Stallone/Schwarzenegger or some other actor worked out 6 hours a day for 3 months to get into shape for a role. So you start to think you need to workout everyday to get into shape and get stronger.

Working out is one place where working harder doesn't necessarily yield better results. When you work, you need to work hard, but beyond that, you have to work smarter not harder.

[guitarguy90]

I did the 10x10 workout today. Wow...I'm dead. Hopefully it'll work.

[Sean]

Originally Posted by guitarguy90

I did the 10x10 workout today. Wow...I'm dead. Hopefully it'll work.

Yeah...they're brutal.

Spend a month or so doing volume exercises and more isolation exercises. You might not gain strength over the month (though you may increase in size and get more defined), but long term it should help overcome strength plateaus.

[guitarguy90]

Originally Posted by Sean

Yeah...they're brutal.

Spend a month or so doing volume exercises and more isolation exercises. You might not gain strength over the month (though you may increase in size and get more defined), but long term it should help overcome strength plateaus.

So...less weight, higher reps? What are some isolation exercises? (other than tricep exercises)

[Sean]

Chest:

• Pectoral Flyes
• Cable Crossovers
• Pullovers

Shoulders:

• Front Raises
• Lateral Raises
• Rear Raises

Originally Posted by Sean

After taking a week to do 10x10s, then change up your routine. Try something putting incline press in front of bench press and replacing decline press with dumbbell flys, cable crossovers (a personal favorite...it gives you good pectoral separation), or pullovers. For triceps, replace close-grip bench press with weighted bench dips. I'm not sure what your shoulder routine is, but swap out current exercises for something which works the shoulders in an entirely different way...i.e. keep either shoulder press or arnold press but replace one of them with lateral and front raises. After a month or two switch back to the previous routine.

[scared2mosh]

gosh those calf raises/dead lifts pretty much killed me