Currently I'm lifting on an every other day basis, with a press, pull, and leg day. The thing is, I'm not sore at all the day after my workouts, should I work out every day? I've got a bunch of free time and I just want fast results. I'm trying to bulk up, my press day for example (my most vigorous day) is something like: Bench 5x3 Military 5x3 Tricep Extensions (behind the head) 5x3 Tricep Extensions (at my side while kneeling) 5x3 Flat Dumbbell Press 5x3 The only reason I ask is because I know Sherk works out six times a week and he's a specimen. Thanks for the info.
Step 1: Read the FAQ thoughtfully provided for the dozens of people who wander in here looking for ideas or having questions about a strength training program. Step 2: Realize that "bulking up" is neither best achieved through low reps or isolation exercises, and isn't a goal that is particularly well thought-of in a forum entitled "Strength & Power." Step 3: Go somewhere that might have more information on your particular goals and the methods by which you might achieve them. Bodybuilding.com might be a good place to start. Bye!
Hmmm alright so I'm an idiot. After doing some reading on Bodybuilding.com I think: 10 reps 3 sets=Bulking 5x5=Strength Right? And I want excersises that work a wide range of muscles at once.
No. 10 reps = "more focused on bulking" 5 reps = "more focused on strength than 10 reps" 4 reps = "more focused on strength than 5 reps" etc. etc The more weight you do, the more it builds maximal strength. Which makes perfect sense, the closer to your peak output you are, the more your body feels the need to increase its peak output. There is a drawback, though. The closer you work to your 1 rep max on a routine basis, the more you fatigue your central nervous system. Everyone must find their own "prime point" in which they don't zap themselves of all energy, yet still work as close to their 1 rep max as possible. For most beginners, 5 rep sets is a good place to be. For some people, it is possible to do heavy singles or doubles only. Most people fall into the 3-5 rep range as a spot where they can gain strength at an optimal pace without fatiguing their CNS too much. edit: Also, for people that aren't already elite lifters, your nutrition is much more important than your routine. It is entirely possible to become rather strong on a very good diet while doing 300 pushups, 50 chinups, and 100 bodyweight squats a day. Which by current lifting fad standards, would constitute a "bulking" or "stamina" routine.
Opinions vary, but a ballpark figure is -- 5 reps or less is the range that most emphasizes strength 8 to 12 reps is the range that most emhpasizes hypertrophy 20 reps and up is the range that msot emphasizes endurance There's overlap -- if you do sets of 10 and keep increasing the poundages, you'll get stronger. It's possible to lift every day, or almost every day. But "I'm not getting sore" doesn't strike me as a good reason to do so. Your body needs time off to rest and rebuild. Your muscles get stronger during your recovery time, not when you're actually lifting the weights. If you want to lift more, then add more sets, or more weight, to the exercises you're already doing. The fact that you're not getting sore might mean you're not pushing yourself hard enough, but then again it might mean you're just blessed with great recovery capabilities.
Alright thanks a bunch for the advice guys, looks like I'll be repping somewhere in between 5-12. Found this nice article too: Bodybuilding.com - ISSA - 3 Sets Of 10: Mainstay Or Myth?
I also wanted to note that, for most people there is an additional benefit to doing very high weight and low rep workouts. Doing 60 reps of bench press takes a hell of a lot longer than doing 15 reps of bench press. If you've been working out less than a year, I highly doubt you'll notice much of a difference in results from 5x5 @ 75% to 5x10 @ 55%, or whatever you happen to be doing. You'll spend half as much time on the 5x5, though.
I'm kind of curious, what is it that makes you feel the need to workout aiming more for bulk than strength? It's not like one or the other makes you "only strong" or "only big" You'll get huge while training for maximum strength. You'll also be a lot more efficient at the same time. Your muscles will be more powerful "per pound" and you'll spend a lot less time doing much less useful workouts.
Well the thing is I'm really fucking skinny right now, I'm around 6 feet 140 pounds. I hate being skinny, a lot. What would you suggest? I'd like to get to around 6 feet 165 or so. I kind of want an athletic, lean body, think Nick Diaz.
I would just do what people here are doing. If you look around, you'll see there are plenty of people in your boat. Lift heavy weight and eat tons of food. Check out the FAQ here and the D&S FAQ. You'll easily reach your weight goals in a very short period of time by just copying someone else's diet and doing just about any routine that involves deadlifting and squatting.
I've been keeping bench to no more than once a week, but usually at around once every 8 to 10 days, and it seems to give me steadier progress than when i did it twice a week. On the other hand, I have to squat more than once a week to make decent gains. Deadlift, every couple weeks.
165? hrm... ill bet once you get there you'll want to beef up a bit more. Before we get to that point... calories in > calories out
Yeah I've been tracking my calories for a while now, I used some calculator on some guys website (John Berardi?) that told me how many I need so I'm all set in that department.
