JuanMourep says:
<b>Routines</b>:
The body usually adapts to a weights in about 5 - 6 weeks
If you stay in the 8/10/12 (muscle building) rep range with a change of exercises/tempo/reps/rest every 6 weeks, after 3 cycles (18 weeks) throw in something different for 4 weeks (if heavy stamina or power lifting 2 weeks) and that should be sufficient.
**************************
a weights programme should be progressive, a training log MUST be kept, this is to ensure that you see the progress being made, if there is no progress, something is wrong!
A six week programme should be the same routine for six weeks, by routine, I mean exercises used, lift ratio* amount of rest between sets and amount of rest between exercises. Although all of that remains the same, the weights MUST increase, If your routine is 3 sets of 10 reps for example, and you can do the required amount of reps on your last set, then the weight is too low, you should reach muscular failure on your last set, in fact if you could reach 8 reps on your last set, I would put your weights up! You keep doing this for six weeks and then you change the whole routine, this helps you avoid reaching a plateau, there is NO need to stop and have a break, that can be counter productive and should only be used if you have been over training!
There are recognised amounts of sets, reps, lift ratio, rest between sets and rest between exercises. for all different requirements, size, strength, power, stamina etc
Tell me your goals and I'll tell you what your layout should be.
*1:1 or 2:2 or 1:2, which is the amount in seconds it takes to raise the weight and lower the weight, thus a 2:2 is two seconds up, two seconds down
To build mass, use a 2:2, 30 seconds break between sets, 1 minute between exercises.
A 1:2 is for power.
Read more: http://www.astonvilla.vitalfootball.co.uk/forum/forums/thread-view.asp?tid=35283&start=86#ixzz2blZXnO8N
If you are trying to build muscle EVERY session should be to failure! It is failure that signals the brain to produce more muscle, I have stated this before many times.
If your routine is 2 x 15 reps the weight should be such that you fail to reach 15 on your second set
If it is 3 x 8 you should fail to reach 8 on the last set (If weight/rest period is correct, you would probably fail to reach 8 on the second set!)
Working to failure produces maximum muscle growth and is recommended, working to failure for a whole year will still produce muscle growth as long as reps/sets/weight/intensity/rest periods are altered, this will not over stress the body.
Doing drop sets (drop a weight, work to failure) is a good system shock, and one that should be chucked in for a week or so every couple of months, first time do one drop set, next time do two, time after, back to one.
Muscle growth, Failure is the only option!
**************************
<b>Legs</b>
Abs can be worked a maximum of every other day.
Try doing free squats for the legs and glutes.
Set one
Feet and knees tight together, squat deeply, keeping the heels down and the torso as upright as possible, extending the arms out to the front, perform slowly, squeezing the muscles.
Set two
Feet shoulder width apart, squat deeply, keeping the heels down and the torso as upright as possible, extending the arms out to the front, perform slowly, squeezing the muscles.
Set three
Feet wide apart and toes pointed out at 45 degrees, squat deeply, allowing the knees to track out in line with the feet, keeping the heels down and the torso as upright as possible, extending the arms out to the front, perform slowly, squeezing the muscles.
Do one set of each to failure, and then if you can, do it twice, it does hurt : )
******************
Example splits would be
Agonist/Antagonist split
First session - Chest and back
Second - Bi's and tri's
Third - Delts, traps
Ab/core work, can be attached to any of the sessions, or regulate to twice a week
Legs can be added to the second or third workout, but not to the first due to fuel depletion
Standard 3 day split
First session – Chest, bi’s and tri’s
Second - Legs
Third – Back, delts, traps
Ab/core work, can be attached to any of the sessions, or regulate to twice a week
For beginner to intermediate (training weekly for two years) Chest needs two exercises, flat bench press IS the daddy, can ideally be joined by incline bench press, others include pec decs, cable crossovers, flyes etc
Same with the back, wide grip pull-ups/lat pulldowns for width with the various rows adding depth, single arm rows working the width AND the depth.
The smaller muscle groups can be effectively worked with a single exercise over a couple of sets, as long as technique is strict, as it should be for beginners to intermediates.
Sets and Reps
Beginners to intermediates
It has been scientifically proven that there is no SIGNIFICANT difference to the gains achieved from doing three sets as opposed to two, so obviously, train smart! Use the extra energy you would have wasted doing a third set for your next exercise, this also leads to a lot of time saved over the course of a week.
Rep ranges
4 – 6 = power and strength
8 – 12 = muscle size
12 – 15 = stamina/endurance
15 – 20 = as above, also tends to be the range for most women, gives a long, lean look to the muscles.
Rest periods
As important as anything else
For muscle mass, 30 seconds recovery between sets of reps and then one minute between exercises, you do not want the muscle to recover too much between sets, it defeats the object!
Strength training, average 1 – 2 mins, but when going really heavy, 5 mins or as long as you need.
Tempo
For muscle size, slow = grow! And that’s a fact! 2.2 is king, two second up, two seconds down, and super strict, all those arseholes who throw huge weights around in the gym haven’t got a clue!
For power and strength, an explosive lift followed by a slow return is advised, the slow return helps save the joints.
But whatever you do, do it smoothly, no jerking or banging the weights around, be in control at all times.
Notes
When putting your training plan together, stick with the same tempo, sets and reps for each bodypart for that particular training cycle, do not mix doing 10 reps for this bodypart with 8 reps for another, hit the body the same all over, the only exception to this rule is the legs, they will usually have a higher rep range due to their greater ability to recover and withstand abuse (usually!)
Breath out on the power part of the movement and in on the return.
Your body will adapt to any workout you give it within approx 6 weeks, so change it! You can do this by swapping exercises around, changing the odd few exercises, changing the tempo, the rest periods, the reps, or even throwing in a set to failure on the main exercises in that session.
Even those who train primarily for strength will dive into the deep waters of stamina training, just to give their bodies a shock, it works people, use it.
This is a general layout, people are different, some will respond to certain methods or exercises better than others, but over the course or a year, you should be throwing in a vast variety of training, try Pilates, Fitball sessions, step aerobics etc etc, you will benefit from the variety.
Read more: http://www.astonvilla.vitalfootball.co.uk/forum/forums/thread-view.asp?tid=35283&start=222#ixzz2blbTUsSz
************
Drop sets are awesome! and regularly used, but you have to chop and change, so increasing the weight until you fail to perform in your rep range, and then going up another weight and doing partial reps (in the strength (easy) range of the movement) will nicely overload the muscle and promote growth : )
*************
For size you are aiming for a rep range between 8 - 12, this means that for your first set you should reach 12, for your second set you might reach 12, for your third set you should reach no more than ten reps, personally if a client reaches eight I put the weight up.
You are over training, muscle grows after having demands placed on it that it can't deal with, it then requires REST to grow : ) Once a week is all you need to do for growth.
Sometimes less is more!
The two second tempo is spot on : )
Rest between sets is a STRICT thirty seconds, rest between exercises is one minute, too much muscle recovery and you will not spark maximum growth.
You want to grow, do this....
Monday - Back
Tuesday - Chest
Thursday - Biceps / Triceps
Friday - Shoulders / legs
Do UNWEIGHTED ab upper & lower crunches a maximum of three times a week and never on two consecutive days (abs need rest too!)
Dumbbells are the daddy : )
With the days muscle groups as above, in your current situation what exercises can you do for each of those workouts?
Food
Breakfast - Porridge
Mid morning - Ham sandwich on wholemeal bread / fruit
Lunch - Ham sandwich on wholemeal bread / fruit
Afternoon snack - smoothie
Dinner - Chicken / rice / salad
I just love porridge (with water obviously : )
If the ham is processed, it's crap, off the bone only!
Watch the sugar intake with the fruit and the smoothies, they can be lethal!
Have a look at TuBBz's most excellent "so you want to lose weight" thread, it's not just about losing weight, a lot of valuable information there.
For muscle growth you should be consuming 22 to 25g's of protein powder within 45 mins of finishing training, it needs to be a liquid supplement for absorption purposes, a can of tuna won't do the job!
It's up to you regarding which type, but the most common is hydrolysed whey protein, soya, pea and hemp proteins are also available.
DO NOT believe the bull and promises on a product, keep your cash, I only recommend two things, first, protein, holland & barrett have a decent protein.
http://www.hollandandbarrett.com/pages/product.asp?sid=2
You want muscle, you need to feed it, Ideally 22 to 25g's of protein straight after training and the same before bed.
Second, I Highly recommend creatine monohydrate http://www.hollandandbarrett.com/pages/product_detail.asp?pid=557&p...
4 teaspoons a day (spread) mix with hot water, ensure it's dissolved, add a touch of ribena or other, it tastes like sand : ) Do this for 5 days and then take 1 teaspoon a day, a couple of hours before training is cool.
In a nutshell, it allows you to train harder for longer, I don't recommend things for nothing
Water = 3 litres MINIMUM!
Yes MINIMUM
So get back to me on the exercises and we'll have a tweak : )
Read more: http://www.astonvilla.vitalfootball.co.uk/forum/forums/thread-view.asp?tid=35283&start=426#ixzz2bleXqcDC
*****************
<b>3 Day Split</b>:
Advise a three day split, with the upper body split between two workouts, some will think this is not enough, I KNOW it is, recovery time is all important, especially at out age : )
First week
First session – Chest, bi’s and tri’s
Second - Legs
Third – Back, delts, traps
Second week
First session – Legs
Second - Chest, bi’s and tri’s
Third – Legs
Third week
First session - Back, delts, traps
Second - Legs
Third – Chest, bi’s and tri’s
Fourth week
First session – Legs
Second - Back, delts, traps
Third – Legs
And so on
Ab/core work, can be attached to any of the sessions, or regulate to twice a week
Sets. 3 per exercise
Tempo 2/2
Rest 30 seconds between sets, 1 min between exercises
Reps. 12
This means that for your first set you should reach 12, for your second set you might reach 12, for your third set, if you reach more than eight reps put the weight up on the next session.
Exercises
Back
Single arm DB rows, good arch in the lower back, head up looking forward, elbow MUST scrape your side on the way up and down, at the bottom, reach a few inches more, at the top squeeze it up as tight as possible.
BB Upright rows, overhand grip on the bar, run your thumbs along the bar till they meet, that is the correct grip, stand up, curve your shoulders forward, elbows forward and lift the bar, bar DOES NOT leave contact with the body, raise till bar hits nipple height ONLY, elbows should be in front of the bar, lower to full extension.
Single arm DB rows variation, good arch in the lower back, head up looking forward, elbow out to run level with the lower chest, again, at the bottom, reach a few inches more, at the top squeeze it up as tight as possible.
Chest
Same sets, reps, tempo and rest
Incline DB Press, 45 degree angle, reach at the top and squeeze the chest, and come all the way down, keep the weights above the elbow, or in other words keep the forearm on a vertical plane throughout.
Flat DB Press, as above
Incline DB Fly, reach at the top and stretch at the bottom, when in the bottom position the weights should not drop below your shoulder height, most people make the mistake of using too much weight and a fly turns into a press, arms should be out with a small bend at the elbow, with the upper arm on a horizontal plane the forearm should be at a 45 degree angle to the upper arm. strict! it does not change angle during the movement. when you reach the top, straighten the arms out and reach then relax back to work angle and drop into stretch, slow throughout.
Flat DB Fly, as above, that's four exercises that will hit the chest as much as you need at the moment.
Arms
Same sets, reps, tempo and rest
Supinated DB Curl (supinated means your palms are facing up)
Keep in the supinated position all the way through the movement, stick your elbow into your side, it DOES NOT move from that position, if your elbow moves forward towards the top of the curl, that means you are taking pressure off the biceps, we do not want that.
Not quite full extension at the bottom of the movement, keep a slight bend at the bottom, at the top twist the thumb outwards as much as possible, this puts the peak on the muscle.
Tricep overhead extension
DB straight overhead, keep the arm in touch with the head, lower the weight behind the head and raise to straight, if the elbow drops away from the head on the up movement, the weight is too heavy.
DB hammer curls
Simple! Hammer grip, same rules apply re the elbow, good squeeze at the top.
Tricep kick back
Body in single arm row position, lift the elbow as high as possible, and then straighten the arm without dropping the elbow. Use a full range of motion.
Finish with overhand grip curls, so palms facing down and full curl, this will work the forearms nicely.
As with all DB exercises, do your weakest arm first and then match with the strongest.
Shoulders
Same sets, reps, tempo and rest
DB Millitary press
DB in each hand, elbows back so they are on the same plane as the body, from the bottom position (DB should be just above shoulder height) extend the arms above the head, they do not touch at the top! just reach straight up and then down under control and repeat.
Remember that the weight stays directly above the elbow, so the forearm stays in a vertical plane. Use a full range of motion.
Lateral raises
This is an exercise that the majority do wrong, and it will use LIGHT weights, so starting with approx 5kg DB in each hand, stand straight (do not lean forward) arms relaxed at your sides, using a "claw" grip, raise the arms straight out to the sides, finish position is a crucifix, arms straight out, no higher!
Claw grip = relaxed wrist position, so instead of gripping the DB tightly, relax the grip and let the wrist go, so in the crucifix position, the hand hangs downwards with the DB just hooked by the fingers, this focuses on the outside (lateral) head of the Deltoid.
Front raise
Stand one foot in front of the other (prevents lean back) weakest side first, raise to shoulder height and lower while raising the opposite side, no swing, no momentum, a dead stop at the bottom before raising again.
Rear raise
Lie on an incline bench OR one foot forward, one foot back, bend over at the waist, keep looking forward, allow the weights to hang straight down and then raise both at the same time as high as possible to the rear, and lower slowly and under control, again, a dead stop at the bottom, no momentum or "kicking" the weight up.
Finish with a DB Milli press in the strength range, so instead of the weight starting just above the elbow, the upper arm starts in the horizontal plane (elbow in line with shoulder) so it's a short movement (a partial rep) you can increase the speed slightly on the last set, or even "kick" the weight up and lower SLOOOOOOWWWWWWLY : )
Legs
3 X 15 Reps
Squats
Inside of foot level with outside of shoulder, feet slightly turned out, keep the upper body upright, KEEP LOOKING UP, thighs parallel to floor, concentrate on pulling the knees back and forcing the hips forward, push down through the heel.
OR
Leg press/Hack Squat/Vertical leg press
Foot position the same, depth the same.
Leg Curls
Full range, start at a low weight and make sure you get a FULL range of motion.
Toe press
Use a machine (preferable, to begin with) to push the toe away as far as possible and then draw the toes back as far as possible, keep a SLIGHT bend in the knee, do 20 reps slow full range, 20 quicker full range, then pump full range to absolute failure or cramp as it is known : )