Weightlifting

[aaglo]

kilos lifted.

[lightblue]

Dunno, do you want to get stronger or get bigger?

I go by kilos lifted but i am not trying to build myself into some Mr Universe, but rather am aiming for maximum power/weight ratio for rowing (which supposedly is at about 96kg (212 or so lbs) and 10% body fat at my height (1m96/6'5")). I am significantly stronger (30-60% more lifting capacity depending on the muscle group)now than i was six months ago, yet have not gained any weight, though I have reduced my fat percentage to 14%.

[SpencerH]

I stretch "a lot" before lifting. Its especially important prior to squatting (and at my age). I usually do 3 sets of warmups with 135 for bench or squat. Then head up in weight.

A normal bench workout (when uninjured).

warmup
135 x 10-15 x 3 (3 different grip widths)
225 x 10

work (Competition pauses for all)
315 x 5 x 3

or something like
315 x 3
325 x 3
335 x 3


then inclines or close-grip bench and light assistance work

I cycle my workouts through a percentage of max lift over a period of 3 months, varying the weight and reps that I lift that day.

For squats (competiion depth) I include 315 x 10 as a warmup and do about 5 work sets with 4-500 x 5 to 3 reps. If I'm still walking, I'll do 3 sets of hack squats with a narrow stance for 10-15 reps but with not more than 315. I do light assistance stuff (leg curls etc) but I dont usually do any other heavy leg work.

[Jac de Molay]

Less is More.

Originally posted by bfg9000
How do you warmup for lifting? What is your approach to lifting?

My philosophy is less is more. I like to keep my workouts short and as brutal as possible; no longer than 45 mins per session. Usually work one part per day to complete failure.

Chest Day:

Bench press 2-3 sets; 8-10 reps very heavy weight. I dont like the bench press much; it's a good way to blow out a shoulder. But it's a good index for overall upper-body strength.

Incline Dumbell Press 2-3 sets; heavy. Good exercise for building flat bench strenght.

Anything else before 45 mins is up.

Shoulders:

Overhead barbell press, standing or seating. 2-3 sets, 8-10 reps, heavy weight.
Upright Barbell Rows. 2-3 sets, 8/10 reps, heavy
Standing Barbell Shrugs. 3 sets, 15-20 reps, heavy
Anything else if I'm not dead yet

Arms:
Standing Barbell Curl, 3 sets, 8-12 reps, heavy
Closed-Grip Bench press. 3 sets 15-20 reps, not so heay

Back:
Chin ups. (many as I can do)
Bent over barbell rows. 3 sets, 8-10 reps, heavy
Deadlift. 2 sets, 6-8 reps, heavy
Cable rows 2 sets 12-15, not so heavy.

Legs:
Squat. 1 death set of 20 reps, maybe 1 more.
Incline Leg press; 3 sets 10-12 reps. Heavy.
Calves if im still vertical.

Happy Lifting

[Kirnwaffen]

I haven't actually lifted in about 2 years. We used to stretch, then do light/medium plyometrics or medicine balls for about 45 min, and then hit the weight room and do pyramids for about 45 min. We did this every other day.

Anymore, I rely on calisthenics. I get up, stretch, and run (generally 1-2 miles), and then I alternate between sets of ten pushups and 20 situps until I can't feel the upper half of my body. I run every day and do calisthenics every other day.

[Zero]

how much do you guys weigh? I weigh about 150-55, normal height quite skinny.

[Skanky Burns]

54 kgs.

[Ted Striker]

Originally posted by TCO
bull****. Besides. It's not about the amount of punds. It's about your inner meanness. I did a JTF with the USMC SJTF. they are not as scary as some. Now GEN Lynch. He was that scary. The rest were normal...

it's not the size of the dog in the fight

it's the size of the fight in the dog

[Ted Striker]

Re: Less is More.

Originally posted by Jac de Molay



My philosophy is less is more. I like to keep my workouts short and as brutal as possible; no longer than 45 mins per session. Usually work one part per day to complete failure.

Chest Day:

Bench press 2-3 sets; 8-10 reps very heavy weight. I dont like the bench press much; it's a good way to blow out a shoulder. But it's a good index for overall upper-body strength.

Incline Dumbell Press 2-3 sets; heavy. Good exercise for building flat bench strenght.

Anything else before 45 mins is up.

Shoulders:

Overhead barbell press, standing or seating. 2-3 sets, 8-10 reps, heavy weight.
Upright Barbell Rows. 2-3 sets, 8/10 reps, heavy
Standing Barbell Shrugs. 3 sets, 15-20 reps, heavy
Anything else if I'm not dead yet

Arms:
Standing Barbell Curl, 3 sets, 8-12 reps, heavy
Closed-Grip Bench press. 3 sets 15-20 reps, not so heay

Back:
Chin ups. (many as I can do)
Bent over barbell rows. 3 sets, 8-10 reps, heavy
Deadlift. 2 sets, 6-8 reps, heavy
Cable rows 2 sets 12-15, not so heavy.

Legs:
Squat. 1 death set of 20 reps, maybe 1 more.
Incline Leg press; 3 sets 10-12 reps. Heavy.
Calves if im still vertical.

Happy Lifting

I like this workout ALOT

Though I never liked the 20 rep breathing squats. If you have the balls to pull that off, more power to you though.

[SpencerH]

Originally posted by Zero
how much do you guys weigh? I weigh about 150-55, normal height quite skinny.

5'6" 225 lbs. I've been up to 242 lbs but that was too heavy for me.

[Jac de Molay]

Originally posted by Zero
how much do you guys weigh? I weigh about 150-55, normal height quite skinny.

I was a bit on a lanky side last summer when I started working out early last summer. (6'2" 175). I've put on about 12 pounds by switching to smaller, more frequent meals with quality sources of protein and going with the short explosive workouts I mentioned above. At age 33 Im probably stronger than when I was 20.

For me, it's not even the physical thing. I gain a lot of mental confidence by simply willing myself to go up against the pain, and it pours over into other aspects of my life. It keeps me both sane and confident.

[centrifuge]

In the past, I've had very good results from lifting slowly, (increased time under pressure), and I mean lifting very slowly, approx 15 sec. down and 5 to 10 seconds up, with no pause at the end of the rep.

The weights that can be used is much less than can be used under normal circumstances, but in the end the strength increase (in my experience) is much greater.

After working out under constant tension for 6 weeks, I was able to put about 45lbs onto max bench when I switched back to "normal" speeds.

I've had a layoff of over a year, so I've lost much of my previous gains
...but my new years resolution is to start up again, beginning with the constant tension techniques

[vlad]

Re: Re: Less is More.

Originally posted by Ted Striker


I like this workout ALOT

Though I never liked the 20 rep breathing squats. If you have the balls to pull that off, more power to you though.

I agree, nice workout, although I would add one more set of 4-6(or failure) to each exercise, really give the muscles a final burn especially if you can get an assist from a partner. I love the mega squat set idea. I think I even told Ted about that way back. I had a friend when I was powerlifting that did these insane sets of 50 squats and not sissy weight, heavy weight. He would fall on his ass and puke after, but the guy had legs of steel.

I missed most of this thread, but I will add some stuff now.

Sava is right that lifting is a great fat loss method. It is actually the best overall plan if you want to lose weight and put on muscle. The body is a pretty complex machine, doing odd things like cutting carbs, adding more meals, lifting weights can actually trigger the body to burn more energy in the form of calories and use fat rather than muscle for that energy. Keep the body fueled with vitamins and good protein and you can become a super model like Ted Striker in a short time

As for the folks that don't get sore after lifting, THEN YOUR NOT REALLY LIFTING!! The body grows by forcing it beyond what it can normally take, essentially muscles rip and heal bigger and stronger to handle the new workload, so some soreness is inevitable if your doing things right.

As for warmups and stretching, most lifters warm up before sets, but it is really a good idea to stretch not only before a workout, but during. This helps the ligaments and tendons adapt to new stresses and hopefully to packing on some more muscle which again changes the way things connect and work.

Heavy weights = bigger muscles, there is no debate there. Faster sets also means more fat burning, slower sets with good rest are better for mass building.

I am on a new diet and exercise routine as we speak. My body has sustained too many injuries over the years and I have to alter what I can do. I am way past my prime so I have to be careful, back and shoulder injuries reoccur easily, especially at my size. My journey will be a long one as I am trying to lose bodyweight and go into my later years lighter than I have ever been(heavy men die sooner, thats just a fact). At one point I weighed 272lbs with 9% body fat, of course that was also with the help of mild anabolics. I have pushed as high as 315lbs, but haven't been below 200lbs since I was young.Hobbies of powerlifting and sports gave me muscle, but age has put a layer of fat over top(ok ok 2 layers). My goal now is to hit that elusive 199lbs by Christmas 2004 and 185lbs by age 40. I am at a stealthy 265lbs now so it will be a hell fight I look more like a WWF/WWE wrestler than a hollywood hunk so I am hoping I don't lose that tough guy look Oh and have I mentioned how much I love donuts, starchy foods and Coke? LMAO

[lightblue]

Originally posted by Zero
how much do you guys weigh? I weigh about 150-55, normal height quite skinny.

6'5", 198lbs at the moment.

I like the workout described, looks good for overall body development. I am trying to resist from going that route, as there's just certain muscles i don't really need in rowing and it would just be extra weight (pecs for example, biceps to a lesser extent).

As for food, I go for the anti-Atkins diet 60% carbs, 30% protein, 10% fat approximately. I supplement my diet with RDA values for most trace elements and vitamins and the like.

[Jac de Molay]

agree, nice workout, although I would add one more set of 4-6(or failure) to each exercise, really give the muscles a final burn especially if you can get an assist from a partner. I

Nah. These are, for the most part, barbell compound exercises, and if one exercise doesn't hit that one group enough, then chances are you'll get it the next day or the next. Less is more. My experience is that muscles need less, but more intense, work and longer recovery to build consistent strength.