|
2005/12/27, 01:01 AM
i been working our for about a half a year now but in the last three weeks my bench what up 15 pounds i do a one rep max for every major muscle on the day that im goin to train it and in the last three weeks i have added 15 pounds to my one rep max and felt so good today but is it normal that even though i went up for my 1rm i still can only do the same weight for my 8 reps til failure actually a little less and is it good to go up that much in 3 weeks
|
|
|
|
2005/12/28, 12:26 PM
Regarding the 1rm question....
I am not going to be much help here. This is my opinion. 1rm can be used to track progress but so can a personal log. I am more interested in feeling the contraction and work of the muscle groups that the amount of weight lifted. Th amount of weight is a means to an end. I do get excited when I see gains b/c it means I've been doing something right. There are alot of factors that cause me to fluctuate in amount of weight per exercise (rest, diet, stress). IMO the best thing to do is to keep up with it in a log, and if you see a trend of increases then try to figure out what you were doing during the time that you made gains.
Regarding going up that fast....
I was told that muscle builds faster than the ligaments and tendons that connect them to each other and bones. I was also told that I should be slow in weight increases in order to give these to strengthen as the muscle.
I was specifically refering to squats when I asked a similar question and was feeling some pain behind my kneecaps. I have not felt this pain for several months until this week. I made a gain from 255 on squat last week to 285 in this week. I felt some pain again behind the kneecaps but nt as severe in the past.
If I am way off base in this, I welcome correction from anyone. As I said this is only my opinion.
|
|
2005/12/28, 01:49 PM
============
Quoting from 2fingers:
Regarding going up that fast....
I was told that muscle builds faster than the ligaments and tendons that connect them to each other and bones. I was also told that I should be slow in weight increases in order to give these to strengthen as the muscle.
=============
Ay, you are correct in what you heard, but not in your thinking. Tendons generally take 2-3 years of lifting to increase in strength equal to what a muscle gains in 2-3 weeks. That would be really slow progression.
Besides, it is the heavy weight that tendons adapt to.
I do a 20+ rep set every now and then, even though I am a powerlifter, just to "strengthen" my ligaments. Many coaches recommend it. If nothing else, it gets blood into the muscle.
I'm going to second your vote for keeping a log. The amount of weight I put up IS my ends, and so when that number goes up, I can look back at my log, see what I was doing, and then use that in the future, as I will better know what works for my body.
Similiarly, I had a recent bout with serious overtraining. while taking a few days off, I reviewed my log, and was able to find my problem (escalating density and volume). I revised my workouts, problem solved.
--------------
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
============
Quoting from 7707mutt:
The squat cage is holy ground.
============
|
|
2006/01/04, 06:47 PM
sorry for not posting earlier, i think my bench might of went up so quick because of how i changed my tricep work, i havent made a log but im goin to start also i think it went up so fast because for the last month i have made up my routines in my head just before i work out and never ever do the same thing twice in a row and one time i just tried something new and had to get done fast and supersetted a back and chest work out and i could do more bench weight after bent over rows
|
