Exactly. Once you get up to 10-12 reps especially when you say 'at least' to me it means you must also do sets of lets say 15 or beable to do sets of 15 with that weight or more. That's toning and not really bulking. Many do lift that way, but you are not going to get real big and strong that way. I for example on a basic chest day do something like the following. 275 x 10 for a warm up set. 295 x 8, 315 x 4, 325 x 2, 335 x 2, 345 x 1 I'll then move onto incline dumbbell presses my gyms dumbbells only go up to 100 pounds so I'll do 100x10,100x10,100x8,100x8,100x6 Then to decline dumbbell presses 100x10,100x10,100x8,100x8,100x6 I then will go to decline presses, something along the lines of 200x10,250x10,270x5,290x4,310x3 Next I go to flies. Decline flies, 55x10,60x10,65x10,70x8 Incline flies, 55x10,60x10,65x10,70x8 Dumb bell pull overs, 100x10,100x10 Cable cross overs, 110 per side x 10, 120x10,130x8,140x6 Then finish up with a quick set of pushups.
Means you are suggesting me to do the same instead of lifting heavy weights (to get stronger not to bulk ) right? Sounds interesting to me but One problem that I want to get some muscles then some shape and I don't want to use any supplements (Just normal protein) Now I can guess why you work out for 3 hours daily. PS: at first I thought [100x10,100x10,100x8,100x8,100x6] it is 100 reps with 10 KG
Maybe I'm too sleepy to understand what you are saying Now i understood that I should lift heavy weights (maximum I can easily lift) and go like this: 36 x 15, 36 x 13, 36 x 12, 36 x 10, 36 x 8 OR 36 x 10, 36 x 10, 36 x 10, 36 x 8, 36 x 8 (or 6) Now I'm getting on path right?
4 years ago my budget was about $180 per month i used to eat every bodybuilding product on the market from Mega mass to Serious mass, my best bench press was 205 lbs then i got married, got a job.., so i dont really have the time for gym anymore, however am still in great shape
Not really, the only reason I laid out how I do it using one weight is because that's the biggest weight I have to work with at my gym. I would not do 36 every set. I would do the weight I can easily hit 10 reps with, then go up 5 pounds and try to hit 10 you should not beable to hit it as the weight below was your 10 rep max, then another 5 and so on.
thats right, i want to add one should be able to do only 5 to 6 reps per exercice(bench press, squat, everything..), if you are able to lift more than that, then its not heavy enough, thats what i did when i was a GYM ADDICT and it was working for me. HEAVY WEIGHTS + TRAIN only 3 to 4 Times per week + only 1 Muscle set pet Week + Correct nutrition = FAST AND OPTIMAL body Building
I'd go insane if I only worked out 3-4 times a week. That's not even enough to hit every body part solidly IMO. Depending on the body part 5-6 reps also will not cut it. I see no problem at all with going above 5-6 reps, especially on your first sets. Every person is different though, if it takes longer for your body to recover then workout less. If your body recovers fast though, hit the gym as often as possible w/o over training
3 times per week is better than training everyday, you must let your body recover , this has been proven scientifically , 4 years ago i grew up 3x faster than most of people at gym my coach even thought i was taking steroids but the reality is was training less but Smart, also i dont train more than 60 minute per session, and i hit only 2 body parts per workout (60 minute max) and only 1 body part per week (hit it HARD VERY HARD, and let is recover and till the next week) i know you love it very much, i know what it is i was addicted too, but training 6 times per week is not the way to do it. at the time i did read every book and ebook on the subject and even WORLD Bench Press champions hit the bench for example only Once per Week, and train only 3 or 4 Times per week. Also you should take a break of at least 10 Days OFF every 6 Months or so. PS: About the reps i was not talking about the first sets (warming sets)
No gym at the moment. We just moved back to Alaska and will be joining one soon. While in Oregon we were paying $70/month for a family membership. It was an awesome gym and well worth it. We and our kids used it regularly. Now at age 64, thankfully I take no medications, and my wife and I try to walk several miles three or four times a week. Strength training and walking have paid dividends.