Working Out

[Shadows]

What's the best way to move up in weights?


It seems like when you get to a certain weight, like, say 40 on the arms, and you want to move up to 45....but can't because they seem to heavy, what they hell do you do?

40 seems light now, but 45 seems heavy, and I can't get a hold of any 42.5's...if they even make those?


Any suggestions of what to do, or when to move up in weight?

 

[ARon]

sort of makes no sense, how many sets and reps are you doing of the 40's

 

[Stred]

Push yourself to lift the 45's. Even if you're only getting 7 or 8 out of each set
Don't be afraid to sweat. Pussy.

 

[Shadows]

That's the thing, I can't even do 7 of 45s. lol
I haven't tried recently, but last time i could only do 3.

i do about 3 sets, 10-12 reps

 

[Tha_Wood]

do some coke before the gym.

 

[Rukas]

7 should be about the max per set anyway. What about finding some wrist weights or hanging something off the weight just for a little extra something to progress through? Switch up to machines they usually let you lift a lot more and may help your body get back into progress mode. Do a day where you just smash out mass sets on the trouble part.

Arnold used to apparently do 50 sets of chest in a day when he would hit a plateau just to break through it.

 

[Rukas]

Or, alternatively, start hitting that muscle from a different angle or with a slightly different movement. Post up your work out and what muscle group you are stalling at and how often you work it.

 

[Shadows]

Monday - Chest - Middle, Upper, Lower all 3 sets, 10 reps. Then i go to my max and do about 3 sets 3 reps.
Tues - Arms - Triceps, Resistance Triceps, Up and Downs for resitance.

Bicep curls - 3 sets 10 reps of 35lbs or 40lbs. 3 sets 15 of 25lbs or 20. (I seem to be inconsistent with weight on my arms).

Wed - Back exercises - Lower, Middle, Upper. All with machines, but I may start using dumbells again.

Thurs - A little bit of everything, mainly with machines and not really free weights on this day.

Fri - Half Arms and Half Chest. (I tend to skip Fridays because Im usually too sore to do anything or busy.

 

[Shadows]

I never thought of putting something on the weights or anything. I will try that if my bro in law doesn't work out with me today. That mofo is a beast. Mainly because he was in prison 2/3s of his life, but I'll see.

Thanks Mike

 

[Bobby Sands]

what biceps exercises are you doing?

 

[Pittsey]

I don't do more than 6 reps. If I can hit 7, I add more weight.

 

[masta247]

I always thought that for mass it's best to do 7-10 reps per set. Anything below 7 would be strength-oriented training.

 

[Pittsey]

^^

Other way round.

http://www.answerbag.co.uk/q_view/2410323

 

[Rukas]

5 reps 5 sets is strength. 7-10 reps 3 or 4 sets is mass. Anything more is definition.

 

[Rukas]

Monday - Chest - Middle, Upper, Lower all 3 sets, 10 reps. Then i go to my max and do about 3 sets 3 reps.
Tues - Arms - Triceps, Resistance Triceps, Up and Downs for resitance.

Bicep curls - 3 sets 10 reps of 35lbs or 40lbs. 3 sets 15 of 25lbs or 20. (I seem to be inconsistent with weight on my arms).
Wed - Back exercises - Lower, Middle, Upper. All with machines, but I may start using dumbells again.

Thurs - A little bit of everything, mainly with machines and not really free weights on this day.

Fri - Half Arms and Half Chest. (I tend to skip Fridays because Im usually too sore to do anything or busy.

Ok, to be honest, you're over training.

You're hitting Chest pretty hard on Monday then doing it again Friday and I bet your "a little bit of everything day" covers a lot of chest as well yeah? Most people that do a little bit of everything days focus on chest and arms because that is what they want the biggest.

Your biggest problem is you're not doing legs. You want to fall over or something? WORK YOUR LEGS! Big legs and core (squats) will allow your body to build big everything else. When you work your legs and do big compound lifts like dead lifts and squats your body builds ALL muscles and releases more testosterone. WORK YOUR LEGS!

Dont do your last max 3x3 chest thing. Instead increase the weight on chest exercises and smash out 4 sets of about 8 reps. I tend to do 10,10,8,6 and that's always my max rep I just cant lift any more. Start with upper chest, then do middle chest, then lower chest, then flys. Once youve done all your chest sets, try to do some push ups. If you can do them, you havent trained hard enough.

Train each body part ONCE A WEEK.

Arms, do cheat curls, preacher curls, hammer curls, etc etc, switch it up, there are sooo many different arm exercises.. Keep your body guessing.

Stop neglecting your shoulders. Big shoulders join the chest and arms together.

I split it like this:

Monday: Legs and core.
Tuesday: Chest.
Wednesday: Cardio
Thursday: Arms (I wait a day between chest and arms because chest also works out tris and I dont want to over train them)
Friday: Shoulders and back
Saturday: Cardio
Sunday: Cardio

 

[Rukas]

Also, your diet is going to be more important than what you lift. You've got to make sure you're eating enough.

 

[ARon]

Years ago I stopped doing what i consider newbie working out. Concentrating on a single muscle group by doing an exercise that just worked my biceps or something like that. It's just dumb to be honest. Full body lifts are the way to go. Trying to incorporate as many muscles into each lift is the best thing to do. The only time you really want to isolate a single muscle group is when your form is off and one muscle group is doing to much of the lifting and you need to get proper technique.

 

[Stred]

I hate working legs, so I started taking steroids.. but you're right, the more full body exesizes you do (squats, wide grip chin ups etc) the higher testosterone levels in your body. Higher testosterone means more strength, more weight and more mass muscle

my routine is this..
Monday- Chest and Triceps
Tuesday - Cardio, abs and core work
Wedsday - back and Biceps
Thursday - Cardio, abs and core work
Friday - Shoulders and forearms
Saturday - game day (footy). Go out get pissed
Sunday - fml

 

[Rukas]

^ What are you taking?

 

[Bobby Sands]

my heart is jumping all over the place today and yesterday. its not as bad today but what i want to know is should i steer clear of lifting weights when i feel like this?