#11
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
[ QUOTE ]
Have you ever been on a routine where you did 3 sets of 5 OR 5 sets of 5? (not counting warm-ups) What kind of results did you get? Question about the squat: I think since I've just recently been doing FULL squats (2 months or so), that all my muscles aren't balanced. My knees tend to move a bit, they want to adduct (come together). I currently do squats 3 times a week @ 3 sets of 5. It's very hard to perform the sets btw. What should I do to correct my knee movement? Should I back off on the weight a little, do assistance exercises, change stance? I also recently hurt my muscle or connective tissue where the pec muscle connects to the arm/shoulder, probably because I started too fast. I know I have to leave bench press alone for awhile, but was wondering if you have any guidelines I should follow. Also, I am able to do standing overhead press without a hint of pain, and if I replaced flat bench with OHP in my program, I would be doing OHP 3 times a week @ 3 sets of 5. Is this sustainable or should I do something else to compensate for my injury? I would appreciate anybody else's input as well. [/ QUOTE ] the only time i did 3x5 or 5x5 was when i was doing 15+ sets on bench, and i just so happened to do (x) sets of 5 reps. 5 sets on bench isn't enough for strength training. if you're serious about bench, you need to be doing 10+ sets, however, it's hard to count them all as 'set's as you'll be doing negatives in the routine. per your squatting problem: i would do less weight until it went away, or do only as much as i could do w/o that problem occuring. focus on heavy leg presses if it doesnt go away and you want to train legs heavy. per your pec problem: i've had the same thing happen to me, recently, actually. do not do inlcine bench press! if you can do OHP, try doing them seated. it's more controlled and you can lift heavier when seated. i would take 4-8 weeks off from bench press, and test the waters very slowly when i came back. also, take anti inflammatory's pre workout. |
#12
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
hey Tx, what is your opinion on swimming for getting into shape/healthy? Benefits, degree of usefulnes?
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#13
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
Thanks for the rehab answers. 4-8 weeks huh? damn.
I'm actually going to stick with the standing version because I can do it in the power rack where I just did squats. My 24 hr fitness has ONE power rack, and a ton of machines. Sucks. |
#14
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
havent read past this part yet: [ QUOTE ]
This is the third time I've tried to do this thread. I cannot begin to tell you how frustrating it is to type out an hour long thread only to have the software not accept it when I hit submit, reaching a page that says 'form is no longer valid', presumably b/c these forums have some sort of time length in place for how long you can take to create a post. Please fix this, it's a terrible software error. [/ QUOTE ] ...so what you want to do here is hit the "back" button in your browser. Your text will still be there. So ctrl+c the text and the start a new post, and just crtl+v what you wrote back in. Sadly, as obvious as this seems, i lost posts the same as you before i figured it out [img]/images/graemlins/frown.gif[/img] Anyways, back to read the post now... |
#15
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
[ QUOTE ]
My 24 hr fitness has ONE power rack, and a ton of machines. Sucks. [/ QUOTE ] Same, but it's rarely in use unless some piece of [censored] is doing curls in it. |
#16
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
[ QUOTE ]
[ QUOTE ] My 24 hr fitness has ONE power rack, and a ton of machines. Sucks. [/ QUOTE ] Same, but it's rarely in use unless some piece of [censored] is doing curls in it. [/ QUOTE ] Ask to work in and proceed to set up the weights for whatever exercise you want to do. Squats... Deadlifts... Whatev. |
#17
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
[ QUOTE ]
[ QUOTE ] [ QUOTE ] My 24 hr fitness has ONE power rack, and a ton of machines. Sucks. [/ QUOTE ] Same, but it's rarely in use unless some piece of [censored] is doing curls in it. [/ QUOTE ] Ask to work in and proceed to set up the weights for whatever exercise you want to do. Squats... Deadlifts... Whatev. [/ QUOTE ] I only use it for my forty five minute stretching routine. |
#18
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
Even better.
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#19
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
Thanks for all the info Tex
I dont know if you have addressed this yet, but if you have, I apologize for overlooking it. My question involves the number of sets and the duration of rest periods. My typical chest day would go something like. Flat Dumb bell bench press 6x 50%max 6X 80%max 6x 90%max 6x 100%max Incline Dumb bell press 6x 100%max 6x 100%max 6x 100%max Fly - Machine 8x 100%max 8x 100%max 8x 100%max Dips 9, 7, 5 Tricep Pulldown 8x 100%max 8x 100%max 8x 100%max Each rest period would be approximentaly 3 minutes. The purpose of the long rest period is to give my body enough time to recover so that I can do sets at my max. Is it fine for me to do this. Is there a better method? Do you think i'm getting in enough sets? I'm in pretty decent shape right now, I've put on about 20lbs of muscle in the last year and a half. I want to put on another 10lb in the next three months. Im about 5'9, 165lbs. |
#20
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Re: Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG*
That is a ton of sets to failure.
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