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This confused me

Discussion in 'Strength & Conditioning Discussion' started by Ra1d3d, Jan 27, 2006.

  1. Ra1d3d

    Ra1d3d Banned Banned

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    Now, most 3-day splits I see are structured around each day having 1 main lift (DL/BP/Squat) and then following with 4 or 5 assistance exercises.

    Then, I read this from exrx.net


    The American College of Sports Medicine recommendations for resistance training exercise (summarized with authors notes in parenthesis)
    * Perform a minimum of 8 to 10 exercises that train the major muscle groups.



    8-10? I usually do 5. Am I totally misinterpreting this, because from what I somewhat gathered, 8 to 10 could lead to over-training (or are just downright useless since the muscle is just getting hit and hit redundantly). Forgive me for my ignorance, but please help me out with this.
     
  2. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    You're over analyzing things. There are more factors to consider that lead to overtraining.

    I honestly don't thing you need that much exercises to train a certrian muscle group or mvement plane, it would be better to do more sets for a certain exercise.
     
  3. Ra1d3d

    Ra1d3d Banned Banned

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    Yeah I figured that

    I also showed my (not so credible) gym fiend friend the exrx.net page, and he said he agreed with the 8-10 bit, since its necessary to do more exercises because it targets every component in the muscles and assures everything is well hit.

    I looked at him strangely :p
     
  4. hughes

    hughes Beltless Bum

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    Are you sure it didn't mean 8-10 a week? That's pretty much all I do.
     
  5. SmashiusClay

    SmashiusClay Avatar of Cyttorak

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    8-10 a workout would be majorly excessive, you'd end up in hospital if you trained like that at a decent level of intensity.
     
  6. MPCOA

    MPCOA Guest

    It means that it takes a minimum of 8-10 exercises over the week to train all the major muscle groups in the body. So, over the whole week or in one total body session if you are a masochist.
     
  7. ENTROPY

    ENTROPY Purple Belt

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    Everything is goal dependent.

    The term
     
  8. ENTROPY

    ENTROPY Purple Belt

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    EDIT:
    Damn server was fucked and double posted 10 minutes later...
     
  9. xpantsx

    xpantsx Reactor Party Lynx

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    Does that mean a total of 8-10 exersizes taht train the entire body, or 8-10 per muscle group?

    That sort of thing would just be a general guide anyway. The number type and intensity of your exersizes depends on what youre tarining for, your current fitness and what other tarining you are doing. A bodybuilding pro's workout is going to be utterly differnet to that of an MMA lightweight.
     
  10. MPCOA

    MPCOA Guest

    It means that it takes a minimum of 8-10 exercises over the week to train all the major muscle groups in the body. So, over the whole week or in one total body session if you are a masochist.
     
  11. MPCOA

    MPCOA Guest

    8-10 to get a total body workout, be it one time or over days.
     
  12. Reakt

    Reakt Green Belt

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    Your misinterpreting it, i think they mean 8-10 exercises total

    Perform a minimum of 8 to 10 exercises that train the major muscle groups.

    e.g Deadlift, BOR, Pullups, Bench, OHP, close grip bench, Squats, SLDL
    thats 8 exercises total, split that over 3 days its not much at all
     
  13. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

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  14. ENTROPY

    ENTROPY Purple Belt

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    My view of exrx is as follows:

    It has a wide range of useful information including diagrams, mechanics, movement, articulation, etc.

    Even so, when CSCS candidates and other theoreticians, display pictures of movements that are simply performed wrong, I become unsettled. One who has expressed knowledge in the aforementioned training theories, should simply know better!

    I’m compelled to assume that the creators of the site have simply taken a journalistic approach in a matter, that they lack practical expertise in. As such their information can potentially cause more harm than it does good, considering that legions of young lifters will take their lifting techniques as gospel. Examples of incorrect lifting clips include the deadlift, bent over row, etc.

    It’s my opinion that the site creators should stick to what they do best; namely, remain journalists and continue training women.
     
  15. Ra1d3d

    Ra1d3d Banned Banned

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    Thanks a lot for the replies, cleared that up nicely :)
     
  16. Robert D

    Robert D Amateur Fighter

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    That's not true at all.
    It's all dependant on your goals and what your routine is like outside of wieght-lifting.

    You'll find guy's in the gym who do 8-10 exercise's each workout (3x10), and are perfectly healthy.In-fact to get proper definition in all muscle groups 8-10 exercise's would be about right.
     
  17. HULKAMANIA

    HULKAMANIA Blue Belt

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    No one here cares about muscle definition, Superstyler. The S&P forum prides itself on not being a bodybuilding forum.

    Like it says in THE STICKIES, which you have no doubt thoroughly acquainted yourself with by now: the visibility of your abs has no bearing on how well you perform.
     
  18. Robert D

    Robert D Amateur Fighter

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    I know all about the stickies.

    I've been reading this forum for a long time, and no where in my post did i say that you SHOULD do 8-10 exercise's per workout if you want to achieve optimal strength gains.

    The reason people would do 8-10 exercise's per workout is to get greater definition and have a whole symetrical look to there body, and of course some stregth gains will inevitably come with that.The poster i quoted said that you would end up in hospital doing that kind of a workout, which in my mind is nonsense.
     
  19. HULKAMANIA

    HULKAMANIA Blue Belt

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    Ah, word. I'm with you now.

    But you're calling gym metros and bodybuilders perfectly healthy. That threw me off. ;)
     
  20. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

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    exrx is a good starting point if somebody has NO CLUE what a lift is. You can explain the proper form adjustments too them from there, but it's much easier than starting from scratch.

    This is an excellent directory of lifts IMO, although by no means is it all inclusive:
    http://www.weighttrainersunited.com/directory.html
     

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