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Messages - seifullaah73

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3361
So i will start to eat alot, i can see where people are coming from when people eat they gain both fat and lean muscle but when it comes to gaining weight it is possible to lose fat but it may not be the same fat that was gained with the weight but a replacement or something. But i will have to eat a lot as well as train hard.

So how about regarding my hypertrophy workout routine which i have edited in my previous post.


Here are a few things i have understood, correct me if i am  wrong.

from the jump higher run faster website.

Quote
Having said that, although soreness has little to do with effectiveness, having a bigger variety of exercises is useful for one whose goal is hypertrophy because it does allow you to zero in on smaller muscles within a group and the goal of bodybuilding is full muscular development.

So for a hypertrophy training i need have a bigger variety of exercise like specific exercises for specific muscles.

Quote
Hey bud, the way lbss layed that out is much better and similar to what I recommend, but dont get fixated on percentages, base your sets off the target rep range, that way you take advantage of the bodies supercompensation phases and not some random percentage that may or may not be optimal for you that day.  As long as youre steadily improving in the big lifts that count its going to work either way, its just much faster when base your work sets on what youre capable of THAT day, and not random predetermined numbers.  On days you are weaker, your body is holding you back for a reason, then on days when you are stronger, you need to take advantage of that and push the envelope.

I was reading the HST article on the official site and that is where i got the numbers of sets and reps to do and the exercise. But from what you said something about the target rep range, what do you mean, do as much as is possible for me on that day?

So you are saying do not do loaded and deloaded sessions, but instead do workout according to the state your body is in. the days my body is weaker i do low reps and low sets and for days my body is stronger, go stronger like increase weight on the bar or medium sets and medium reps.

Correct?

As for the workout.

Quote
big movements first, small movements after (e.g. rows before bicep curls).

better example:

DAY 1
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
Romanian DL or regular DL: 3-4X6-8/3'
Bulgarian split squat: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'

DAY 2
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin up: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

if you want to do everything on the same day, you could just put the big upper exercises right after the big lower exercises and then do all your assistance. also, the only way you will gain mass is to eat more calories than you burn. so if you moderate your caloric surplus, you won't have a problem with becoming "overbuilt." and really, because i assume you won't be taking steroids, a moderate caloric surplus will just help you avoid getting fat. don't worry about becoming too built.

So i would like to do them all on one day. So something like this.

the reps and sets will be according to the state of my body on that day. if i feel strong i may add more weight as well as what was mentioned in the above quote.

DAY 1, DAY 3 & DAY 5

ATG Squats/Squats/Feet Close together
Bulgarian Split Squats
Deadlifts/RDL/Stiff Leg
Calf Raises

Clean and Press

Flat Bench Press/incline/decline

Bent Over Rows
Upright Rows/hands close/wide grip
Bicep Curls
Pull-Over
Tricep Extension/Dips

PullUps
Millitary Press

Hanging Leg Raises
Weighted Sit Ups
Turkish Get Ups

which bent over rows is better the one shown on the stronglifts website or the one shown on the bodybuilding website for this training.

i have placed compound exercises as i heard it helps in muscle growth and is best for hypertrophy training.

when should i use the different variations i have mentioned

Thanks

EDITED 05 August 2011 20:23 GMT: Changed the Order of the exercise according to big movements first then small movements after and adding weighted situps.

Thanks

3362
ADARQ & LanceSTS - Q&A / Re: Sinus Problems
« on: August 06, 2011, 06:34:35 am »
Thanks for the tip
I don't have an allergist in my area and whenever i see my GP he says its hay fever and tells me to take medicine which i obviously am not as they don't know what they are talking about but look at the most common sickness occuring hay fever and assume the same for you.

will try a homemade version of the neti pot using a bottle just need to buy sea salt.

3363
honestly dude what are your numbers

I posted my numbers on the Intro page but here it is again.

So would that make my 1RM Deadlift 140kg (as i lifting a sack truck from the bottom with a load of 140kg to assist the person pulling it) it was very quick and then quickley down but in my exercise my deadlift is the same as my squat so far i have did as i use the same weight on the deadlift and the squat.

ATG Squat (I go all the way to the bottom): 146lbs.
Barbell Lunges: 105lbs

Pull-Up Box Squat (by LanceSTS): approx 7 inch carrying 105lbs.

Bench Press: 103lbs

Bicep Barbell Curls:75lbs
above goes same for Seated Shoulder Press, Tricep Extension, Bent over Rows

3364
ADARQ & LanceSTS - Q&A / Re: Sinus Problems
« on: August 04, 2011, 07:08:10 pm »
I have a nose mock. a sort of thing where the water is boiled, you place oil, i have used lavender oil and place my nose in it and breath in first few times it makes me cough and then after no matter how much i breath through my nose, nothing goes in it becomes useless at that point.

Some tips would helpful in helping my clear my sinuses to help with my training.

Thanks

3365
One thing i forgot to mention is that i am a hard gainer, it is hard for me to put on weight. Making my diet hard to do.

Here are a few things i have understood, correct me if i am  wrong.

from the jump higher run faster website.

Quote
Having said that, although soreness has little to do with effectiveness, having a bigger variety of exercises is useful for one whose goal is hypertrophy because it does allow you to zero in on smaller muscles within a group and the goal of bodybuilding is full muscular development.

So for a hypertrophy training i need have a bigger variety of exercise like specific exercises for specific muscles.

Quote
Hey bud, the way lbss layed that out is much better and similar to what I recommend, but dont get fixated on percentages, base your sets off the target rep range, that way you take advantage of the bodies supercompensation phases and not some random percentage that may or may not be optimal for you that day.  As long as youre steadily improving in the big lifts that count its going to work either way, its just much faster when base your work sets on what youre capable of THAT day, and not random predetermined numbers.  On days you are weaker, your body is holding you back for a reason, then on days when you are stronger, you need to take advantage of that and push the envelope.

I was reading the HST article on the official site and that is where i got the numbers of sets and reps to do and the exercise. But from what you said something about the target rep range, what do you mean, do as much as is possible for me on that day?

So you are saying do not do loaded and deloaded sessions, but instead do workout according to the state your body is in. the days my body is weaker i do low reps and low sets and for days my body is stronger, go stronger like increase weight on the bar or medium sets and medium reps.

Correct?

As for the workout.

Quote
big movements first, small movements after (e.g. rows before bicep curls).

better example:

DAY 1
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
Romanian DL or regular DL: 3-4X6-8/3'
Bulgarian split squat: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'

DAY 2
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin up: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

if you want to do everything on the same day, you could just put the big upper exercises right after the big lower exercises and then do all your assistance. also, the only way you will gain mass is to eat more calories than you burn. so if you moderate your caloric surplus, you won't have a problem with becoming "overbuilt." and really, because i assume you won't be taking steroids, a moderate caloric surplus will just help you avoid getting fat. don't worry about becoming too built.

So i would like to do them all on one day. So something like this.

the reps and sets will be according to the state of my body on that day. if i feel strong i may add more weight as well as what was mentioned in the above quote.

DAY 1, DAY 3 & DAY 5

ATG Squats/Squats/Feet Close together
Bulgarian Split Squats
Deadlifts/RDL/Stiff Leg
Calf Raises

Clean and Press

Flat Bench Press/incline/decline

Bent Over Rows
Upright Rows/hands close/wide grip
Bicep Curls
Pull-Over
Tricep Extension/Dips

PullUps
Millitary Press

Hanging Leg Raises
Weighted Sit Ups
Turkish Get Ups

which bent over rows is better the one shown on the stronglifts website or the one shown on the bodybuilding website for this training.

i have placed compound exercises as i heard it helps in muscle growth and is best for hypertrophy training.

when should i use the different variations i have mentioned

Thanks

EDITED 05 August 2011 20:23 GMT: Changed the Order of the exercise according to big movements first then small movements after and adding weighted situps.

3366
Introduce Yourself / Re: Whats Up
« on: August 04, 2011, 05:41:00 pm »
Yup, Thats right.

When Doing Squats, I go all the way down until i am all the way down. If the weight is very heavy the hard part is coming out of the hole until you reach parallel then you push all the way up. With Deadlift its different for some reason, there is no hole i am stuck, i go down free weighted all there is going up.

Kinda strange
 ;D

3367
My Hypertrophy Workout Prototype

Aim

Squat 2x my bodyweight
Develop More Raw Materials (Muscle Fibers)
Add 'Slabs' of Muscle

Workouts
Monday,Wednesday and Friday
70-80% RM

Loaded Session
Monday and Friday

ATG Squats 1 x 8-10 Reps 
Over head squats 2 x 8-10 Reps
Bulgarian Split Squats 1 X 8-10 Reps
Bicep Curls 2 X 8-10
Barbell Rows 2 X 8-10 Reps
Tricep Extensions 2 X 8-10 Reps
Chin Ups 2 X 8-10 Reps
Bench Press 2 X 8-10 Reps
Shoulder Press 1 X 8-10 Reps
Front Dumbell Raise
Lying Rear Delt Raise
Weighted Standing Calf Raises 2 X 8-10 Reps
Hanging Leg Raises 2 X 8-10 Reps
Weighted Torso Rotations 2 X 8-10 Reps
Weighted Sit Ups 2 X 8-10 Reps
Turkish Get-Ups 2 X 8-10 Reps

Wednesday The Same but replace ATG Squats with Deadlifts on a platform.

I don't want to become overbuilt just to add some muscle mass.
As you can see i need help

Thanks

3368
To LanceSTS or other strength training experts.

here are the tips i have been given.

I would like help in setting up my hypertrophy routine.

The hard part for me is the experimenting part as i don't have a clear picture of what suits me best and understanding loading and deloading times.

I'm going to try first with 2 weeks loaded followed by low sets and high reps 1 week deloaded.

Thanks to Sim Johal who helped me get this far.

Here is what i have so far.

Start at 70% RM

500 calorie shake with each meal

That's a shake before during and after every workout. Start off with just one shake after the workout, then once your appetite increases, add in the other 2. Follow the guidelines I set, about 0.8grams whey powder per kilo of bodywieght in each shake, along with dextrose, 0.4 grams of dextrose per kilo of bodywieght.

Turkish get ups - 3x10 increase by 2 reps every week.

shake AFTER THE WORKOUT. Withing an hour after make sure you've drank it all

1. atg squats on mondays, deadlifts on wednesdays and overhead squats on friday

or

2. atg squats and over head squats on monday, overhead squats and deadlifts on wednesday and back atg squats and overhead squats on friday.

Aim
Lead up to squatting 2x my bodyweight
Develop More Raw Materials (Muscle Fibers)
Add 'Slabs' of Muscle

Duration: not decided how long it should be i want it to be enough to gain muscle but not too long that i get too bulky as i am also training for track.

Monday
ATG Squats
Over head squats

Wednesdays
Overhead Squats
Deadlifts on a Low Platform

Friday
ATG squats
Overhead squats

Starting Load will be 70% of my Max Rep.

I would be greatful if you could help me in creating hypertrophy program.

Thanks

3369
ADARQ & LanceSTS - Q&A / Sinus Problems
« on: August 03, 2011, 03:20:57 pm »
Hi There

Didn't know where this should go so i thought of asking the experts

I have had a sinuses for a long time since i was young. My nose is most of the time blocked. with one side being most of the time fully blocked and the other side half blocked and this changes sides. So i get tired quick and for some reason my ears become block and its as if i am breathing through my ears because i can hear noises through my ears when breathing. During exercise when i get tired my nose completely blocks as well as my ears.

Will this hinder my progress in my training.

Thanks

3370
Introduce Yourself / Re: Whats Up
« on: August 03, 2011, 02:24:03 pm »
Thanks Man

The last time i checked was that my 100m time 14.4s and my running was 30inch and my standing was 26-27.

After My workout i have the following stats i am currently on.

There was this Sack track with concrete slabs with total weight of 140Kg. One person was leading it. I was the that would squat down grab the bottom and stand to lift it up stairs. So would that make my 1RM Deadlift 140kg.

ATG Squat (I go all the way to the bottom): 146lbs.
Barbell Lunges: 105lbs

Pull-Up Box Squat (by LanceSTS): approx 7 inch carrying 105lbs.

Bench Press: 103lbs

Bicep Barbell Curls:75lbs
above goes same for Seated Shoulder Press, Tricep Extension, Bent over Rows

That's all i can think of

3371
Introduce Yourself / Whats Up
« on: August 01, 2011, 11:54:19 am »
Hey

FInally glad to be back onto a vertical jump forum. Just Finished UNI also finished my Posterior Activation Training and will test how much i have gained.

My Goal is to Run 100m in 10s i.e. 10.1-10.6 mark before next year and to have a standing jump of 32 and running jump of 36+.

I can Squat 1.15 x BW as the final 8 week workout i did was the first time i did any heavy lifting.

I hope to contribute as well as get some helpful tips for my training.

Thanks

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