5x5 vs 3 sets of XXX aka HALP PLEASE

Discussion in 'Fitness & Nutrition' started by Uglybob69, Jan 10, 2007.

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  1. Uglybob69

    Uglybob69 I miss beer.

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    I've always done 3 sets of a set amount of weight when I've worked out. The more I hang out on this boards the more I see the huge gaps in the knowledge I've gained!

    I recently started working out again (I worked out 3 days a week for about a year and was doing pretty well. 285 clean flat bench). I stopped working out more or less completely for about 1.5 years. :wtc:

    I'm working out a measley 2 days a week on my upper body till I finish this quarter of college and I can spare another night a week. I was wondering if you folks could help me get a more balanced upper body routine.

    Right now I do:

    Wedesday:
    DB flat bench - 3 sets x 8 reps

    DB incline bench - 3 x 8

    Cable seated row - 3 x 8

    Lat pulldowns - 3 x 8

    Machine I don't know the name off that works back and lats - 3 x 8

    DB shoulder shrugs - 3 x 20 (I need to get gloves, the heavier weights kill my hands, I use 85lb dumbells)

    2 sets of unweighted back extensions

    abs


    Saturday:

    Peacher curls 10 x 3

    Cable bent-over tricep extensions 10 x 3

    seated DB curls 10 x 3

    tricep pulldowns 10 x 3

    lateral dumbell flies 10 x 3

    3 x 10 supersets Standing dumbell curl+skull crushers w/french curl bar

    2 sets unweighted back extensions

    abs


    Obviously it's a relic to my weight training 1 highschool days but I've always had decent results. I was pretty much content with variations of it till I came here and started reading how true brolly folks train :bowdown:.


    My probelm areas are mainly my lats and my biceps, though my back and rear delts are puny too :wtc: I always have rapid growth on my chest and triceps. Any ideas to keep my growth areas growing and help my puny areas? Diet isn't an issue I eat like a horse and drink a few protein shakes during the day. Better routine? 5x5?

    Any help would be very appreciated. Oh and hello :wavey: I never introduced myself. :)

    Edit. Starting Sunday I'm using Noquarter's routine but still need advice.

    Cliffs: Looking for a new workout method/program. Begging for suggestions.
     
    Last edited: Jan 10, 2007
  2. MaineSucks

    MaineSucks OT Supporter

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    bicep and tricep
     
    Last edited: Jan 10, 2007
  3. Devil

    Devil I have become my terror. OT Supporter

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  4. MaineSucks

    MaineSucks OT Supporter

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    ahhhh haa... see what I did there?
     
  5. Uglybob69

    Uglybob69 I miss beer.

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    Spelling errors aside :wtc:??

    Fixted themt
     
    Last edited: Jan 10, 2007
  6. Uglybob69

    Uglybob69 I miss beer.

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    :sleep:

    Goodnight!
     
  7. jonno

    jonno New Member

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    FUCK SALT!!!lc
     
  8. jonno

    jonno New Member

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    instead of doing 2 days of upper body why wouldnt you do a upper/lower split
     
  9. The Method

    The Method Lurker In Progress

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    404 Error: Legs, Core and Cardio Not Found.
     
  10. Uglybob69

    Uglybob69 I miss beer.

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    I play racquetball and jog once a week so I'm not totally seditary. What would be some good core exersizes for me to work in there? I feel like there are a lot of exersizes that I want to do but I don't see a good way to work them into 2 days.

    I guess I'm also fuzzy about the max work I can put into one day and gains not suffer.

    I'll have 3 days soon, however.

    EDIT: I'm in the process of reading the stickies still, I'm learning as much as I can.

    EDIT 2: I decided to add monday as another workout day.
     
    Last edited: Jan 10, 2007
  11. GTLifter

    GTLifter Banned

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    First off all, work your legs!! You say your back is lagging, squats/deadlifts will nail your back and if you are eating as much as you claim they should shock some new growth out of you.

    5x5 is a great way to build up some strength, also it is good to switch things up every few months. So if you have been doing your current routine for awhile and have started to stagnate switch it up. With the change your body will probably be saying "WTF IS THIS SHIT??!!" and adapt to it, thus new growth.




    edit: track your calories and eat more if needed.
     
  12. jonno

    jonno New Member

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    legs motherfucker!! do you have any??!
     
  13. black jesus

    black jesus OT Supporter

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    if you walk around alot, you don't need to work legs. Good job being dum...moran.
     
  14. Uglybob69

    Uglybob69 I miss beer.

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    I realize that I need to work them! No where did I say that walking was good enough. :wtc:

    edit: The flames, they burn! I'm just trying to learn!
     
  15. Genghis.Tron

    Genghis.Tron New Member

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    Get on NoQuarter's split if you want to grow, you won't grow as much on a 5x5 as in a higher-rep routine. It's either that or a upper/lower split with a rep scheme like 3-4x8-12, maybe less reps if you have a hard time with keeping a good form in deadlift and squat.
     
  16. Uglybob69

    Uglybob69 I miss beer.

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    Thank you for the suggestions, I appreciate them.
     
  17. Uglybob69

    Uglybob69 I miss beer.

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    I always thought that higher reps start training more aerobic muscle fibers and you don't have as much explosive strength. I also was under the impression that higher reps added to muscle definintion and endurance mostly.

    I've gained 30 lbs in the past year eating like a horse (all clean food... lately). I'm not looking to get shredded and I'm not looking to become a powerlifter but something more middle of the road.

    I'm looking at his routine, and I'm so excited about the prospect of gaining true overall strength that I think I can work a 4th day and I hope to god I don't lose my motivation.

    Come Sunday I think I'll start Noquarter's routine almost verbatum.

    Any other suggestions about things I don't even know enough to ask about?
     
  18. Genghis.Tron

    Genghis.Tron New Member

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    Well, the best thing to do to progress is to change things over often so that your body has to adapt constantly. You could switch between hypertrophy and strength focused routines. It's the idea behind linear periodization. You can try out a higher rep routine during 2 months, then lower rep 2 months, see when you've made the best progress and adjust from there on your next routine.

    And hypertrophy is usually caused by time under tension (TUT). You could get a higher time under tension by doing long ass reps but a higher rep scheme is probably easier to do. 12 reps with a 3-0-1 tempo is going to have the same TUT as 6 reps on a 6-0-2 tempo but it will be easier to do it with 12 reps.

    Endurance with higher is caused by a muscle adaptation to lactate production but it isn't what matters here and the amount for a "high-rep" depends on the muscle and the person. Legs can take quite a beating for example.
     
  19. Uglybob69

    Uglybob69 I miss beer.

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    I found an article on periodization that I'm reading now. I think I get the idea with the idea of a lifting tempo, but what do the numbers mean specifically?
     
  20. Genghis.Tron

    Genghis.Tron New Member

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    Tempo is the time you do during a part of the lift. Usually it's eccentric(lowering), pause at the bottom, concentric (lifting the weight). Sometimes there's a fourth number, it's the time at the top.
    So a 302 or 3-0-2 tempo is 3 seconds lowering, no pause, 2 seconds lifting.

    Don't focus on that though, that's the point of the higher reps. It's much better to focus on just lifting the weight, controlling it, keeping a somewhat good form and do the number of reps that to concentrate of the tempo. It's much easier to just control 12 reps than to count the 6-0-2 tempo in your head and doing 6 reps, for example.
     
  21. Uglybob69

    Uglybob69 I miss beer.

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    I basically just rep them out at whatever speed I feel I have total control over my form. Thanks very much for the explaination, I didn't know what eccentric and concentric was either. :wtc:
     
  22. Genghis.Tron

    Genghis.Tron New Member

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    It's not important, I had to look them up because I always mix them :o
    Just control the weight, get your reps and lift heavy with good form in mind (no need to be perfect).
     
  23. Uglybob69

    Uglybob69 I miss beer.

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    What kind of rest periods between sets would be good for Noquarter's routine? I currently try to hold myself at 1 min 30 second rest.
     
  24. Genghis.Tron

    Genghis.Tron New Member

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    Some people say that the less the better. I try to aim at 1 min between sets, it's not gonna be perfect in the beginning but you'll adapt. 1min to 1:30 is probably enough unless you're talking about doing heavy ass weight in the big lifts for few reps.
     
  25. Uglybob69

    Uglybob69 I miss beer.

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    Thank you again.
     
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