white lie
Team Captain
- Jun 7, 2012
- 320
- 83
- AFL Club
- Carlton
What's your thoughts on sheiko programs cptkirk? Thinking of doing a few in succession, a couple of guys I know swear by them but I'm not too sure
Follow along with the video below to see how to install our site as a web app on your home screen.
Note: This feature may not be available in some browsers.
LIVE: St Kilda v Western Bulldogs - 7:30PM Thu
Squiggle tips Saints at 51% chance -- What's your tip? -- Team line-ups »
For mine, i like picking a rep range and sticking to it for 6-10 weeks. However i don't stick hard and fast to any set guides. For example my program on chest day i will include bench press, some days i will hit 3 x 6-8, other days i might do 3 x 6-8 again and finish with two drop sets. After a few weeks, like at the moment i am hitting 5 x 3-5, and keeping the weight as heavy as i can. for each set my weight may be something like this set 1 90kg, set 2 95kg set 3 95kg set 4 90kg set 5 90kg.
I know I shouldn't have broken my routine but I did some heavy hammer curls on Saturday, and for the last couple of days, obvioulsy had sore biceps at the lower end.
but one thing I noticed I had what looks like bruising on the inner upper part of the forearm. I'm not sure though, it might be a rash or anything, but it was the size of a tennis ball, but getting better now. Is this common?
The part in this guys forearm [NOT MINE]is exactly where the bruising was and the bicep was sore in the spot he had bruising, but no bruising there for me
I'm doing a routine by this guy (my trainign partner read the book so i'm not sure who it's by)
It's aim is to workout in a lot of different rep ranges and build strength
But basically it is this
Major Compound 4 x 1-3
Secondary Major Lift 3 x 4-6
Heavy Accesory 3 x 6-8
Heavy Accessory 3 x 6-8
For example today I did Back
Deads 4 Sets (3R) (3R) (3R) (3R)
Pullups Raw (5R) (5R) (5R)
Mach. Row (6R) (8R) (7R)
Lat. Pull (7R) (8R) (7R)
And i've been training for a while now so I know my limits and my maxes. Basically i'm traingin to just before faiilure. I'm not going to drop the barbell or anything, but im one rep away form failing on every set.
I'm keeping track of it in a diary and the aim is to improve every week. When you hit the maxiumum of the rep range, increase the weight next week. Like tonight I hit 185kg deadlifts for 3 for all 4 sets so i'll gp up to 190kg's next week (IRM is 220kg) and you just keep improving that way.
Should add some serious strength over the jounrey.
just general training sore, ITs ok today. I just recovered over an extra day, just had what seemed to be slight bruising.is it injury or general training sore?
Wouldn't it just feel weird in your mouth?
cptkirk What do you think of this variation of 5x5? I saw you mentioned 5x5 not being good for strength since its in your 65-80% range... but in terms of hypertrophy do you think this is a good variation?
http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
Think I will be giving that a go.. thanks mate..it's still 5 x 5...
so if it's going on 25 total reps being the sweet spot for hypertrophy (debatable) then why not do something strength focused like 3 x 3 = 9 reps then drop the wt for 2 x 8 or 1 x 16 to make up 25 total reps?
Would have thought it would draw all the moisture out of your mouth, like chewing on a dry weetbix
Bodyweight exercises.I'm 14 and want to start doing weights to get stronger for footy what do you guys suggest?