Muscle lab: Bulk up with the science of bodybuilding

[coreyb]

3X5 for novices. 5x5 is overkill

 

[jlee]

Ok, increased the weight to 8.5 kg which is my current max I can put on the dumbell. Did 5x5 with ca 2 mins pause, felt it a little more than 5x5 with the short pause so I guess it's still effective. Still not as straining though as 15/12/10 reps with 7.5 kg and 30 sec pause but I'm beginning to think that might actually be overdoing it a bit (pretty much drains all energy, or is that a good thing?)

Think I need something around 10 kg for 5x5 to start with so I'll have to buy some more weights first. If anything, mr. Philips method is a little easier on the wallet.

18lb? What lift are you doing?

 

[SociallyChallenged]

Ok, increased the weight to 8.5 kg which is my current max I can put on the dumbell. Did 5x5 with ca 2 mins pause, felt it a little more than 5x5 with the short pause so I guess it's still effective. Still not as straining though as 15/12/10 reps with 7.5 kg and 30 sec pause but I'm beginning to think that might actually be overdoing it a bit (pretty much drains all energy, or is that a good thing?)

Think I need something around 10 kg for 5x5 to start with so I'll have to buy some more weights first. If anything, mr. Philips method is a little easier on the wallet.

Your resources seem pretty limited. Why don't you join a gym nearby?

 

[coffeejunkee]

3X5 for novices. 5x5 is overkill

With my current weight, i'd sooner think underkill.

18lb? What lift are you doing?

Just lift a dumbell the regular way i suppose...

Your resources seem pretty limited. Why don't you join a gym nearby?

I cancelled my subscription because I couldn't find enough time/motivation to go there regularly. Working out at home works better for me.

 

[SociallyChallenged]

I cancelled my subscription because I couldn't find enough time/motivation to go there regularly. Working out at home works better for me.

...Except working out at home isn't working at all. Your progress is going to be very, very limited with the resources you currently have. Get motivated, make time, and go to the gym. Your gains will be tremendously quick compared to now.

 

[KlokWyze]

F*ck muscles. Buy a gun.

lol

 

[KoolDrew]

Martin Berkhan just posted a roundtable discussion of this study with Lyle McDonald, Alan Aragon, Borge Fagerli, and James Krieger. All of them are smart guys and definitely worth the read for anybody interested.

http://www.leangains.com/2010/08/high-reps-vs-low-reps-for-muscle-gain.html

 

[Koing]

Martin Berkhan just posted a roundtable discussion of this study with Lyle McDonald, Alan Aragon, Borge Fagerli, and James Krieger. All of them are smart guys and definitely worth the read for anybody interested.

http://www.leangains.com/2010/08/high-reps-vs-low-reps-for-muscle-gain.html

Read it.

Pretty good read. Some interesting points.

Best for a person to cycle their training in 4-6week blocks with maybe 5 days of low activity to rest between cycles of:

high rep-low weight
mid rep-mid weight
low rep-high weight
high rep-mid weight
etc

So they cover all the bases. The biggest issue I see with people is they do the same things for FAR TOO LONG...

Size = EATING

You got to do it!

Koing

 

[katank]

If you're only messing w/ 18lbs, there isn't really any rep scheme that will induce significant hypertrophy.

Get thyself to a gym and get started on a linear progression barbell program. 10lb jumps/session 3 times a week. You'll be amazed at the rate of progress.

 

[SociallyChallenged]

Read it.

Pretty good read. Some interesting points.

Best for a person to cycle their training in 4-6week blocks with maybe 5 days of low activity to rest between cycles of:

high rep-low weight
mid rep-mid weight
low rep-high weight
high rep-mid weight
etc

So they cover all the bases. The biggest issue I see with people is they do the same things for FAR TOO LONG...

Size = EATING

You got to do it!

Koing

This isn't entirely true at the beginner's level. Although I know you probably have to do something similar since you're a high-level athlete, variation like that just confuses most people. Essentially, if people like at least 3 sets for between 3 and 12 reps with a weight that is challenging and eat a crap ton, they'll be fine. With most novices, it easier just to say "do this many sets and reps each time." They just don't get how to vary the exercises quite yet.

 

[Koing]

This isn't entirely true at the beginner's level. Although I know you probably have to do something similar since you're a high-level athlete, variation like that just confuses most people. Essentially, if people like at least 3 sets for between 3 and 12 reps with a weight that is challenging and eat a crap ton, they'll be fine. With most novices, it easier just to say "do this many sets and reps each time." They just don't get how to vary the exercises quite yet.

I get beginners to do 12reps x 3sets for 3months solid first. Then I start to increase the load a bit and drop the rep a bit an add a set.

I don't think it's that confusing to change rep and weight schemes every 4-8weeks. But I guess they have no f0cking idea. Granted a beginner can make solid gains for months diong anything. I still think it's best to cover the rep ranges and weight intensities.

Koing

 

[coffeejunkee]

...Except working out at home isn't working at all. Your progress is going to be very, very limited with the resources you currently have. Get motivated, make time, and go to the gym. Your gains will be tremendously quick compared to now.

Well, I went there pretty regular for a year but it didn't do much. There wasn't much support though, no personal trainer or anything, just: "weights are over there, do as you like". So I figured I could just as well buy the weights and spare the trip.

But don't worry too much about me, I'm in good shape compared to most people. I run, swim, bike, do situps/pushups and lift my little weight to satisfaction. It's just that I don't like to do inefficient exercises. But it seems to me now all this is not that important for someone like me. So no more derailment from me, thanks for the advice/tips.

 

[SociallyChallenged]

Well, I went there pretty regular for a year but it didn't do much. There wasn't much support though, no personal trainer or anything, just: "weights are over there, do as you like". So I figured I could just as well buy the weights and spare the trip.

But don't worry too much about me, I'm in good shape compared to most people. I run, swim, bike, do situps/pushups and lift my little weight to satisfaction. It's just that I don't like to do inefficient exercises. But it seems to me now all this is not that important for someone like me. So no more derailment from me, thanks for the advice/tips.

As long as you're happy with your overall performance. I didn't mean to sound harsh so I apologize for that. If you're happy, that's all that matters. But if you ever want to focus on strength, please get a gym membership and move some bigger weights