Strength Training Program

[s0lidsnake]

32 minutes ago, PETN said:

 

 

Fucks sake.

 

It would fall on the safety bars of the power rack if you were using them at a height just above your chest. It would not fall on your chest.

 

I understood that shit about the seizures when i first read it. You dont have to have time to do anything with what i suggested though. I think youre confused about what a power rack and safety bars are.

 

Does anyone else not understand how this would allow him to bench but prevent him dropping weight on himself? Maybe my explanation is not basic enough but its a pretty simple fucking concept.

 

 

 

My apologies for the smart remarks before, I was confused between the two. Next time I'll do my homework so I don't make myself look silly

[s0lidsnake]

16 minutes ago, Skeletor said:

Good you're getting them under control man. PETN is right that if you were to squat with safety's and bench you should be right. My old flatmate had epilepsy and used to train with me pretty sweet although we weren't powerlifting then. He'd near always have his in the morning after waking anyway. Was shocking for taking his epilum though and I went to wake him for work one day and he had passed away so make sure you take your pills man. 

 

Mine is controlled thankfully. Yeah I'm spot on with the meds..... As long as it stays that way the doctor said they will stay controlled. Sorry about your friend man.

[soundsgood]

25 minutes ago, Skeletor said:

Good you're getting them under control man. PETN is right that if you were to squat with safety's and bench you should be right. My old flatmate had epilepsy and used to train with me pretty sweet although we weren't powerlifting then. He'd near always have his in the morning after waking anyway. Was shocking for taking his epilum though and I went to wake him for work one day and he had passed away so make sure you take your pills man. 

 

Well that escalated ?

[PETN]

All good bro. Think you'll find it better than most machines and more enjoyable. Definitely one of my fav excercises 

[s0lidsnake]

2 minutes ago, PETN said:

All good bro. Think you'll find it better than most machines and more enjoyable. Definitely one of my fav excercises 

 

Thanks man! sorry again man....

[Skeletor]

10 minutes ago, soundsgood said:

 

Well that escalated ?

Haha just drilling into his head not to miss the meds.  ?

[Realtalk]

Tbh most damage you would do passing out in the squat would happen before the bar hit the safety rails. I'm talking about knees and hips, shoulders and neck. Of course the safeties would prevent being crushed but passing out halfway up or down in the squat will send you down at huge velocity and if you head hit the rack you could potentially die. If you fell backwards and lost all control of your body the bar is pretty close to your spinal cord too.

 

its not like failing a squat where you can control it onto the rails. It's s vicious collapse.

[soundsgood]

Exactly my thoughts.  Like when Geordie fell backwards and the bar pinned his hands to the rack behind him 

 

I wouldn't advise training with free weights ever unless you have a spotter completely in control of need be 

[Pseudonym]

LOL. Never has the phrase "a picture's worth 1000 words" been demonstrated so literally.

 

PETN, S0lidsnake - good on you both for hanging in there and keeping it pretty civil. I'm impressed that neither of you really spat the dummy despite the rising tension. I reckon you'll do well here, S0lidsnake - so welcome!

 

15 hours ago, Realtalk said:

its not like failing a squat where you can control it onto the rails. It's s vicious collapse.

 

14 hours ago, soundsgood said:

I wouldn't advise training with free weights ever unless you have a spotter completely in control of need be 

 

Yeah, I think  you'd have to rule out any barbell squat completely, wouldn't you? I just can't see any spotter being able to take all the weight with zero warning. Maybe if you had a group of spotters as they do for heavy lifts at powerlifting comps - but that's quite impractical in the gym, and even then I'd be iffy about it because of the zero warning.

 

I think dumbells are probably out for the same reason.
 

For instance, if you're doing bench press as per PETN's suggestion, clearly your chest and head are safe. I guess potentially there's a risk of the bar going sideways and pinning one of your hands. That wouldn't be fun, but it wouldn't be lethal, either. So maybe you look at the width of the rack, consider how far sideways the bar would need to travel, and weigh up the risk. Certainly if you had a spotter in that instance, I'd feel pretty confident that you're as safe as it gets. And maybe it's even something you could do alone too.

 

You just have to consider every scenario, and ask yourself what's the worst that could happen in each exercise. But you'll know that better than us.

 

 

On 22/04/2016 at 9:46 AM, s0lidsnake said:

Cheers bro Realtalk. I'll give this a go but if it's cool. Can I report back and get further tips from you? Is there specific info you would like to know now and specific info to report back on? Thanks

Start a journal here, mate. That's exactly what they're for.

[Skeletor]

Yeah bit also look at the fact you haven't had one in that long. Can't wrap yourself up in cotton wool all your life. My mate used to have about 3 seconds warning before his hit.  

[s0lidsnake]

On 24/04/2016 at 0:49 PM, Pseudonym said:

LOL. Never has the phrase "a picture's worth 1000 words" been demonstrated so literally.

 

PETN, S0lidsnake - good on you both for hanging in there and keeping it pretty civil. I'm impressed that neither of you really spat the dummy despite the rising tension. I reckon you'll do well here, S0lidsnake - so welcome!

 

Yeah, I think  you'd have to rule out any barbell squat completely, wouldn't you? I just can't see any spotter being able to take all the weight with zero warning. Maybe if you had a group of spotters as they do for heavy lifts at powerlifting comps - but that's quite impractical in the gym, and even then I'd be iffy about it because of the zero warning.

 

Start a journal here, mate. That's exactly what they're for.

 

When I saw that pic I immediately thought "My gosh you idiot"

 

Thanks for the Welcome, I'm happy to be here so I can get advice from people with experience in the gym.

 

Yeah, I agree with the exercises to rule out....  I'm starting at the gym tomorrow so I'll keep that journal for sure :)

 

How does this program look?

 

http://www.bodybuilding.com/fun/lobliner28.htm

 

I'm going to take exercises out for example Bent-Arm Dumbbell Pullover and Lying Triceps Press

and skip leg day.

 

How much rest should I have in between sets of each exercise and how much rest before I move on the next

exercise.

 

Thanks

[s0lidsnake]

It says "What we do is 2 sets of 15 on everything except for the first exercise of a workout, where we will do one to two warm-ups before our working sets."

 

The sets by the pictures only say 1 set as well as the pdf file so how many sets do I actually do? How many weeks do I do the program for? 

 

Thanks

 

 

[Englishman88]

On 22/04/2016 at 8:34 PM, s0lidsnake said:

Hi everyone,

 

I've been lifting for over three years but I've never been inconsistent..... I would just pick random programs from bodybuilding.com, do certain parts than just find another. I haven't been back in the gym for a year so I want to get some muscle on me but I need a good program for someone that has been out of the gym.  I'm excited to start fresh with a new program that I can stay consistent too.

 

I'm glad I've found this forum because there are many people with a wealth of knowledge for strength training so feed back will be much appreciated.

 

Many Thanks

Hi mate,

 

In my off season last year I used a guy called Jonny Candito who's a succesful powerlifter from the states. It worked well for me but sticking to any program should yield results if followed correctly. Also make sure you're eating towards your goals for example if you're going for strength realistically you should be eating a higher ratio of carbs or at least timing your carbs to compliment your training.

 

Good luck,

 

Adam

[s0lidsnake]

11 hours ago, Englishman88 said:

Hi mate,

 

In my off season last year I used a guy called Jonny Candito who's a succesful powerlifter from the states. It worked well for me but sticking to any program should yield results if followed correctly. Also make sure you're eating towards your goals for example if you're going for strength realistically you should be eating a higher ratio of carbs or at least timing your carbs to compliment your training.

 

Good luck,

 

Adam

 

Cheers for that mate, hope you enjoy your stay in New Zealand!

 

On 26/04/2016 at 0:52 PM, s0lidsnake said:

It says "What we do is 2 sets of 15 on everything except for the first exercise of a workout, where we will do one to two warm-ups before our working sets."

 

The sets by the pictures only say 1 set as well as the pdf file so how many sets do I actually do? How many weeks do I do the program for? 

 

Thanks

 

Can you help me understand  the above please. This link is

 

http://www.bodybuilding.com/fun/lobliner28.htm

 

Thanks

[PETN]

2 hours ago, s0lidsnake said:

 

Cheers for that mate, hope you enjoy your stay in New Zealand!

 

 

Can you help me understand  the above please. This link is

 

http://www.bodybuilding.com/fun/lobliner28.htm

 

Thanks

 

Pretty sure youre supposed to do 2 sets of everything basically. My mate used to (or maybe still does?) train like that.

 

Try it for couple months say and if is working (if youre getting stronger or bigger or look better etc) keep doing it i guess.

[s0lidsnake]

8 hours ago, PETN said:

 

Pretty sure youre supposed to do 2 sets of everything basically. My mate used to (or maybe still does?) train like that.

 

Try it for couple months say and if is working (if youre getting stronger or bigger or look better etc) keep doing it i guess.

 

Cheers mate.

 

How much rest should I have in between different exercises for example once I've finished doing two sets of bench, how long should I wait before I move on to the next exercise?

 

Thanks guys

[Pseudonym]

If they don't say specifically, I'd assume a 1-2 minute rest between sets - that's pretty standard.

 

I'm a bit confused by that article though... it talks about doing 2 sets per exercise, but in the example routine it gives, most exercises only have 1 set. Either way, it seems quite light on the volume to me. But maybe the fact that it uses the rest-pause technique so much means you're effectively doing more sets? I dunno...

 

Any of you more experienced guys have an opinion on this?

[Englishman88]

1 hour ago, Pseudonym said:

If they don't say specifically, I'd assume a 1-2 minute rest between sets - that's pretty standard.

 

I'm a bit confused by that article though... it talks about doing 2 sets per exercise, but in the example routine it gives, most exercises only have 1 set. Either way, it seems quite light on the volume to me. But maybe the fact that it uses the rest-pause technique so much means you're effectively doing more sets? I dunno...

 

Any of you more experienced guys have an opinion on this?

 

Bare with me cos this reply will take a while haha

 

Basically do 1 or 2 warm up sets just to oil your joints and get prepared.

Choose a weight that gets you 12-15 reps.

Perform 1 or 2 sets depending on how taxing the first set is for example he mentions rest-pause training to reach 15 reps. If that's the case you're gonna only really need 1 set to reach total failure.

If 15 reps is too easy, up the weight next time round.

Add 3 sets of calves and abs to each workout at 25 reps each.

 

It's very much a Dorian Yates HIT training style with only 1 set but go all out balls to the wall it's to prevent those lagging sets that people perform before their final set.

 

I would say because of the rep range keep your rest periods 60-90 seconds as this is about right for numerous reasons such as hormone release, lactate system training, muscle pump etc. If it was lower reps like 1-6 I'd have said maybe 3-5 minutes to allow your ATP stores to replenish. 

 

I'll ask Marc exactly what he meant on 13th May as I'm working with him.

[PETN]

You just do heaps of different excercises targeting same muscle. So you end up doing a lot of sets because youre doing lots of different excercises. E.g. instead of doing 2 excercises, 6 sets of each you do 6 different excercises, 2 sets of each.

 

When my mate explained it to me 5 years ago i thought he was a fucking retard for trying to act like it was some revolutionary concept. Its just same shit. E.g. 2 sets db bicep curls then 2 sets ezi bar preacher curls basically same as 4 sets of either.

 

Is sort of more interesting though doing many different excercises and im not saying its shit or anything. Just seemed the same as doing fewer excercises more sets of each.

[Realtalk]

My understanding is you do 2 warm up sets of the first exervise after that you are warm so you continue with one set for the remaining exercises. 

 

Not something I would do but it'll work.

[s0lidsnake]

1 hour ago, Englishman88 said:

I would say because of the rep range keep your rest periods 60-90 seconds as this is about right for numerous reasons such as hormone release, lactate system training, muscle pump etc. If it was lower reps like 1-6 I'd have said maybe 3-5 minutes to allow your ATP stores to replenish. 

 

Is the 60-90 seconds rest period used in between the different exercises as well as after completing a 15 rep set that you can do easily?

 

For example

 

Bench Press

-15 reps completed without rest

-Rest 60-90 seconds

-Repeat exercise with added weight

-Rest 60-90 seconds

-Move onto next exercise

 

Thanks

[Englishman88]

1 hour ago, s0lidsnake said:

 

Is the 60-90 seconds rest period used in between the different exercises as well as after completing a 15 rep set that you can do easily?

 

For example

 

Bench Press

-15 reps completed easily

-Rest 60-90 seconds

-Repeat exercise

-Rest 60-90 seconds

-Move onto next exercise

 

Thanks

 

Yeah basically between each set/exercise. You can probably push it to 2 minutes rest if you wanted but 90 seconds for me has always been ideal and in terms of which energy system you target it's the best.

[s0lidsnake]

Just now, Englishman88 said:

 

Yeah basically between each set/exercise. You can probably push it to 2 minutes rest if you wanted but 90 seconds for me has always been ideal and in terms of which energy system you target it's the best.

 

Looks like a good program to you? I'm going to stay consistent on this one. When I've been to the gym I usually just freestyle things....

[Englishman88]

59 minutes ago, s0lidsnake said:

 

Looks like a good program to you? I'm going to stay consistent on this one. When I've been to the gym I usually just freestyle things....

 

I like HIT style yeah cos it makes people work harder on each set and allows you to hit your muscles from different angles without spending hours in the gym in one session.  When i'm off season I do keep it more focussed around the staple lifts (bent rows, bench, squat, military press & deads) with a few isolation exercises but to be honest mate its what works for you that matters. Stick at it, give it your all and if you don't like the results at the end then don't use it again and try something else. All trial and error but once you know what works you're sorted.

[Pseudonym]

2 hours ago, PETN said:

instead of doing 2 excercises, 6 sets of each you do 6 different excercises, 2 sets of each.

No, I get that. What I mean is that if you're only doing one set per exercise (as per the sample routine), then you might only do 5 working sets total. And that just seems very low volume - even for all you powerlifters!