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  1. #91
    More Experienced than a Senior mrwright's Avatar
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    Quote Originally Posted by Deviation View Post
    I wouldn't give up, but I'd certainly change the routine up. Less reps; more weight. You're already a pretty active guy with soccer..er...football. You just need to hit heavy weights.

    ...or you could just get pec implants. [URL]http://www.pecimplants.com/pecimplants.html[/URL]
    Isn't less reps more weight just for strength gains?

    I was thinking of something similar tho cut down the over all sets to maybe 2 or 3 per body part and increase rest time between sets

    And i've been hitting the weights, 8-10 reps, 4-6 reps, lifting nearly 100% more than when i started weights i couldn't even attempt to move when i started but that's not translated into any kind of g

    Also been looking into sarcoplasmic hypertrophy.

    Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy which builds athletic strength. Sarcoplasmic hypertrophy is triggered by increasing repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight.
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  2. #92
    I Am JEFIT Legend Deviation's Avatar
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    Damn big words confusing things.

    3x10 or 3x8 works well for many people. You could always try a 5x5 program as well. StrongLifts, Starting Strength, Madcow are all good ones to look at. And yes, these are for strength..aka SIZE.

    I thought your goal was to add mass?
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  3. #93
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    Quote Originally Posted by Deviation View Post
    Damn big words confusing things.

    3x10 or 3x8 works well for many people. You could always try a 5x5 program as well. StrongLifts, Starting Strength, Madcow are all good ones to look at. And yes, these are for strength..aka SIZE.

    I thought your goal was to add mass?
    Basically it says muscle size is added by increasing reps rather than increasing weight

    I always thought lower reps higher weights added strength but not size, then again actually thinking about it its pretty obvious the bigger you are the stronger you are, spose that shows you should actually think about what you hear/read

    but i'll give it ago, start off with a weight i can do about 6 good reps with, and go up to 8 or 10
    E N G L A N D!

  4. #94
    I Am JEFIT Legend Deviation's Avatar
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    Don't confuse size with strength. I watched a video with a ~145 guy deadlifting 4x his body weight. (I'll post it later)
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  5. #95
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    Quote Originally Posted by mrwright View Post
    75x9,65x8,55x12
    20x10,20x8,20x8
    65x10,55x10,45x12
    12.5x10,12.5x8,12.5x7
    12.5x6, 10x9,10x9
    I noticed that you have repeatedly been unable to finish your workout. I know if I were using this method (Reverse Pyramid), I'd be utterly fatigued before the end of the routine. (Not accounting for weight. Weights like that are never gonna happen for me. lol)

    You are on the naturally lean side, is it possible that you are burning out your bulk this way, and that's why you aren't gaining like you expect? Have you tried using the Standard Pyramid (increase weight; decrease rep)?

    There is always talk about different methods for different gains, but different body/muscle types need consideration, too.

    ~Sister

  6. #96
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    Quote Originally Posted by SisterCrys View Post
    I noticed that you have repeatedly been unable to finish your workout. I know if I were using this method (Reverse Pyramid), I'd be utterly fatigued before the end of the routine. (Not accounting for weight. Weights like that are never gonna happen for me. lol)

    You are on the naturally lean side, is it possible that you are burning out your bulk this way, and that's why you aren't gaining like you expect? Have you tried using the Standard Pyramid (increase weight; decrease rep)?

    There is always talk about different methods for different gains, but different body/muscle types need consideration, too.

    ~Sister
    The only work outs i don't finish are shoulder exercises due to having dodgy shoulders after an injury a lil while ago
    I find it easier this way round as apposed to the normal way round, not sure why, if i did it the normal way round i wouldn't be able to move the weights i do, let alone do enough reps!

    and in terms of my arms/chest etc i'm generally lean, but not on the rest of me, abit wierd haha
    generally have a fair bit of energy left after most workouts/routines an could probably do a few extra exercises at the end and still be alright
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  7. #97
    I Am JEFIT Legend Deviation's Avatar
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    You'll have to excuse him Sister; he's from England. They're all a lil different over there.
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  8. #98
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    Quote Originally Posted by Deviation View Post
    You'll have to excuse him Sister; he's from England. They're all a lil different over there.
    Haha, i'm wierd by english standards too :P


    Anyone got suggestions for exercises to do with a damaged forearm?

    had abit of a practise and think i should be able to do pulldown, bench press, machine fly and maybe tricep dip
    Just wanna do a quick little something to keep my muscles and strength up while im recovering

    And whats the best/easiest way to record it on jefit? if i just choose separate exercises and do them will it still log them?
    E N G L A N D!

  9. #99
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    Chest - back - legs

    Wide grip - 45x12,55x10,70x6
    leg extensions - 65x12,75x10,80x8
    bench press - 55x12,65x8,60x10
    standing leg curl - 30x10,25x10,15x10
    machine fly - 15x15


    Decided that ive been over training which probably has stunted my growth etc abit, well more admitted it than realised, but still

    knocked a few exercises off my routine hopefully that'll help, but still thinking about dropping down to 3 days, back - biceps/shoulders, chest - triceps/shoulders and full body.

    routine is currently (after editing)


    Monday - Back & Biceps & forearms 1

    Back
    Wide-Grip Lat Pulldown
    Back
    Incline Bench Pull
    Back
    Underhand Pull down
    Biceps
    Standing One-Arm Dumbbell Curl Over Incline Bench
    Shoulders
    Dumbbell Lateral Raise
    Back
    Dumbbell Deadlift
    Back
    Straight Arm Push Down
    Forearms
    Palms-Up Dumbbell Wrist Curl Over A Bench

    A few to many back and not enough Biceps i think, and maybe a few


    Tuesday Chest and Triceps 1

    Chest
    Barbell Bench Press
    Triceps
    Dip Machine
    Chest
    Machine Fly
    Chest
    Dumbbell Fly
    Upper Legs
    Leg Extensions
    Triceps
    Barbell Close Grip Bench Press
    Shoulders
    Barbell Shoulder Press

    seems maybe abit short maybe swap 1 of the flies for either an incline/decline or different exercise



    Thursday Back biceps and forearms 2


    Back
    Wide-Grip Lat Pulldown
    Back
    Close-Grip Front Lat Pulldown
    Back
    Wide-Grip Pulldown Behind The Neck
    Biceps
    Dumbbell Bicep Curl (super set)
    Biceps
    Alternate Hammer Curl ( super set)
    Shoulders
    Dumbbell Front Raise
    Back
    One-Arm Dumbell Row

    pretty reasonable



    Friday Chest and Triceps 2

    Chest
    Barbell Bench Press
    Chest
    Dumbbell Bench Press
    Triceps
    Dip Machine
    Abs
    Decline Crunch
    Chest
    Dumbbell Incline Fly
    Shoulders
    Dumbbell Shoulder Shrug
    Upper Legs
    Dumbbell Squat
    Triceps
    Triceps Pushdown - Rope



    Still needs abit of work, Suggestions/help welcome
    E N G L A N D!

  10. #100
    I Am JEFIT Legend Deviation's Avatar
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    Read through this: [URL]http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html[/URL]

    Actually, read anything Layne Norton has published. Might give you a hand setting up your program.

    EDIT:
    I just added his routine to the DB. -> [URL]http://www.jefit.com/routines/workout-routine-database.php?id=5068[/URL]
    Last edited by Deviation; 09-26-2011 at 01:34 AM.
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