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Freetrainers Routines - Mass n Strength

timmstar Posts: 426 Joined: 2003/12/08	2005/03/11, 10:25 PM ok with these routines ive decided to leave every other routine out for a change dont do any of mine or friends or magazines or ones ive found just stick with one from this site since as it kinda looks totally diff anyway, day one is monday for me which is Chest and Abs ill use this as an example.. ok all they have is ONE exercise for chest Barbel bench It then says do 4 sets. Set 1 - 20 Reps Set 2 - 15 Reps or so Set 3 - 12 Reps or so Set 4 - 10 Reps or so ok my question is are all of these sets working sets? i mean one exercise isnt enuf so i figure it prolly all working sets so do i do a seperate warm up to it and ALSO would i be choosing since as its a working set a weight that i can do just 20 reps for the first? then increase my weight and go for 15 and so on?
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/03/11, 11:42 PM yes, pyramid up in weight. Also mass and strength for chest a solid compund movement like barbell bench is enough using multiple exercises is yet again a cutting/hypertrophy goal of body building. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
timmstar Posts: 426 Joined: 2003/12/08	2005/03/13, 02:49 AM ahh thanks mmaibohm, also what tempo should i be lifting these weights with this routine? and what time should i have as a break between sets and between exercises??? im starting this tomorrow... please reply soon guys :D lol thanks My guess on tempo : 301 Rest between sets : 90 seconds Rest between exercises : 2-3minutes??? dno plz help me out dere thnx
	2005/03/13, 06:10 AM Those reps seem pretty high for a mass program..... seems to me that for mass goals, the reps would be in the 6-8 range....maybe up to 12...however anything over that is not productive for this goal... how do you define strength? to lift most weight for 1 rep? or to lift X weight for X reps? strength program usually follow lower reps...1-5...and mostly 2s and 3s for majority of training.... I would also use Incline Barbell Press....instead of Bench Press to build better overall chest.....as well as DIPS....both build mass overall better.... resting should 1-3 minutes in the 6-8 rep range....as you go lower...you can rest longer...especially if you're doing 1 rep maxes....you can rest as much as you need...(2-30 minutes...whatever you feel is appropriate for you)
timmstar Posts: 426 Joined: 2003/12/08	2005/03/14, 12:16 AM 2-30 minutes of rest?? damn... itll take me 2 hours or so just to do a small routine with 4 sets in it... :P
	2005/03/14, 02:08 AM this is why I do 6 working sets for back workout in 2 hours...average rest 20 minutes....I progressed with it great...and I only train once every 2-3 weeks for back...but then I train for power/maximum strength....this may not work for you...I am just saying when you go down to 1-3 reps...you need to rest longer....it depends on you individually....you may only need 2 minutes...fine...but it's diff...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/03/14, 09:32 PM The higher the intensity (%1RM), the longer the rest period needed for the CNS to recover. When I'm approaching contest time, its not uncommon for me to take 15 minute breaks. As for now I try to take 5 minutes. Except on Dynamic Effort days, then I only take 30-45 seconds between sets, but thats with low reps (1-3) with about 50% of my 1rm.
timmstar Posts: 426 Joined: 2003/12/08	2005/03/15, 02:53 AM ok but between these "working sets" what do you do? just stretch and walk around??? flex ur muscles for blood to pump in???
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/03/15, 03:20 AM walk around stretch better yet suck down water to rehydrate. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
timmstar Posts: 426 Joined: 2003/12/08	2005/03/15, 03:48 AM i drink water all time but i heard having too much water while working out was bad???
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/03/15, 03:57 AM Just take a sip or two while working out don't chug it down. I usually drink about a pint of water while lifting weights and doing cardio
	2005/03/15, 05:42 AM I just relax....think about things going on....maybe do abs....maybe walk around...nothing too stressfull... today when I was doing chest, I rested 5 minutes on average between heavy sets of 3 reps....for me it depends on bodypart... deadlifts/squats take a lot out of me so I take half hour breaks....and I need every minutes of it...
rev8ball Posts: 3,081 Joined: 2001/12/27	2005/03/15, 11:57 AM Way too high in reps if you're training for strength. If you're able to get 20 reps out, the weight is too light. And if your tempo is 3:0:1, you're negatives are way too slow. With strength training, negatives don't really do much; they may help with muscle size, but that's not what we're after. And for rest between sets: if you're really training heavy like you should be, 5 minutes won't be a thing. The first few minutes you will be trying to catch your breath (and stop from vomitting...lol); then, the next few, you should focus and prep for the next set. -------------- Michael Nothing personal.... Strictly business.