I have been lifting regularly for about 7 years now, but have always done the basic muscle group splits in the conventional manner, 3 or 4 sets/exercise, 6-10 reps, focusing on compound exercises (squat, bench, deadlift) and mixing in isolation when needed. I have never really tried a bodybuilding regimen designed to induce hypertrophy. I have heard good things from friends about HST - has anyone here tried it?
What's your bench? I weigh 155 lbs and I bench about 215 lbs on a regular basis. 6 repetitions/ 3 sets. I do this 6 days a week. Other sets I do focus on bicep and tricep. I alternate bicep and tricep every other day. I do light leg work and shoulder training every day as well. I do a whole lot of inclined pushups as well. I do another hour of cardio/ ab work out as well. My excercise routine isn't what typical boby builders use, its more of a Eastern European military based training regimen.
yes i heard of it, suppose to be really effective, but i never tried it, however, it did come heavily recommended from a couple of friends.
I guess I could have googled that, my bad. Looks interesting... I generally go twice a week (Monday & Thursday), splitting between Clean & Press (4x1)/Dumbell Bench (4x5) one day and Deadlift(4x1)/Shoulder Raises(4x5) the other, with about 20 - 25 mins of stretching before and after, a program I picked up after reading Kubik's Dinosaur Training (excellent read). I lift heavy (~Max) and focus on moving the wieght fluidly, in form. When I can acheive that for whatever my rep limit is, I increase the wieght 5 pounds.
I do 3 day splits: Day 1 Legs and Shoulders Day 2 Back and Biceps Day 3 Chest and Triceps I only lift every other day. Usually 20 minutes of cardio on non lifting days, and then 2 days of rest per week.
Brightside - what's the logic of lifting 6 times a week? Not questioning, just curious. I assume that most exercise routines stress tearing down muscle and building it back up - meaning you need rest inbetween.
I'd recommend a trainer. I hired a trainer to set me up on a weekly workout & it kicks my A$$. Monday - Bi's & Tri's, Tues- Chest & Lats, Wed - Quads & Hams, Thurs - Back & Delts, Fri - Legs & Calves. I don't know all the muscle groups, etc, but it kicks my A$$. I think it is worth every penny to have a trainer set you up on a workout (not to work with you daily - unless you are undisciplined, but to set you up on a good workout)
I'm old and fat, so I concentrate on aerobic capacity and flexibility, which help me pass my required physical tests for work. I throw around a few sets for upper body maintenance, but I don't lift anything like I did when in HS and college. Plus, I'm married to an attractive and obliging babe, which kind of takes away the incentive... In my adolescent and pre-understanding women years I felt like I had to be able to kick every guy's ass, but I no longer have that insecurity driving me.
Yea, some people do work out solely for the reason to impress women or to feel they can fight somebody back if the time comes. I lift, and many of my lifting partners lift in the spirit of Shaolin discipline. We like to push ourselves to the physical limits every time we work out, and it takes discipline to bring yourself to the gym more than 5 days a week. Believe me when I say, that I've passed out in the gym doing inclined pushups before. That discipline carries into other parts of your life, and thus you live a more productive, efficient life. For me, its not about impressing anyone, but myself.
The key is that everyone is different in terms of how much they need to workout. Some people develop muscle by resting properly every other workout day. For me, I noticed I get most gains when I work out more, without rest. I know what works for me now, as I've been lifting for quite a while now. For trainers to say everyone is the same and everyone needs the appropriate rest is not necessarily true, as all lifters have different internal systems. Well the 6 days are broken down into hard workout days and easier workout days. For example on the hard days: 2.5 miles of running 1 mile of ellipses 300 crunches with swiss ball 30 weighted lunges 250 inclined pushups heavier shoulder work heavier bicep curls Light work out days: 1 mile running .5 mile ellipses 150 crunches 20 weighted lunges 150 inclined pushups lighter shoulder work lighter bicep curls But as the staple of my workout I do the bench everyday.
ellipse = "..." Here's my weighlifting routine. I do 2 sets of legs (left and right)I drag 35 lbs of my leg off the bed and get the rest of my 135 moving towards the restroom. I set of right arm brushing teeth 1 set of left arm holding my package while i wee wee Shoulder/back workout while puttin on my shirt, 1 set 1 set of back, puttin on shoes Cardio to the car Cardio to the office Cardio to the car 2 sets of legs-takin off pants, puttin on some shorts 2 sets of shoulder/back-takin off shirt and throwing on an undershirt 1 set of back-takin off shoes Light cardio semi resistance cardio with the right arm, possibly with the left on alternating days or if i'm doin the "stranger" Rest and repeat the next day.
True. Another huge imperative is that you develop a routine that you enjoy at an intensity you can sustain. Even with the best routines, if you won't stick to it, you won't gain, period.
