Wanna get back into weights - advice please

[Cliffhanger]

Weight belts are a bad idea imo, it's bad technique that will give you back problems not not wearing a belt.

As for protein powders I'm a fan you don't have to use protein powder but WPI after a climb session stops me from feeling like I've been hit by a truck the next day.

 

[abpanther]

Is the WPI the stuff I should use if I decide to use protein powder? Just want something with high protein and low carbs.

I checked out a few gyms yesterday, definitely want one with a power rack and an assisted dip/pull up machine

 

[Cliffhanger]

Yep after workouts use WPI. I recommend using the natural unflavoured one. Order it online you can 5 kilos for less than 100 bucks and that should last a year.

 

[abpanther]

What do you guys recommend for number of sets and reps per exercise?

I used to do 4 sets per exercise, generally aiming at something like 12-10-8-6, first set generally a bit lighter for warm up, essentially failing or close to failure on the last couple of sets.

However after reading the 5x5 theory, just wondering whether (a) I should be aiming for the same number of reps per set, and (b) whether 4 sets is not enough including warm ups?

Just keen to get general thoughts, particularly in relation to the compound exercises (e.g. squats, deadlifts, etc)

 

[abpanther]

A good read

http://www.leangains.com/2011/09/f**karounditis.html

That link doesn't work

 

[dogslife]

What do you guys recommend for number of sets and reps per exercise?

I used to do 4 sets per exercise, generally aiming at something like 12-10-8-6, first set generally a bit lighter for warm up, essentially failing or close to failure on the last couple of sets.

However after reading the 5x5 theory, just wondering whether (a) I should be aiming for the same number of reps per set, and (b) whether 4 sets is not enough including warm ups?

Just keen to get general thoughts, particularly in relation to the compound exercises (e.g. squats, deadlifts, etc)

8-12 rep range is good. My feelings are if you're maxing out at 6, you're going too heavy. 10-12 reps for the first few sets is ideal then 8-12 anywhere after that. And that goes for all exercises for me. I generally do 2 or 3 warmup sets, and go about 50-60% of normal weight. Never bought into the 5x5 workouts, doesn't seem like enough reps for my liking. Again this is all just personal opinion, you'll never find anyone totally agreeing with everything

That link doesn't work

Word filter f**ked it I think, you'll have to substitute the letters

 

[abpanther]

8-12 rep range is good. My feelings are if you're maxing out at 6, you're going too heavy. 10-12 reps for the first few sets is ideal then 8-12 anywhere after that. And that goes for all exercises for me. I generally do 2 or 3 warmup sets, and go about 50-60% of normal weight. Never bought into the 5x5 workouts, doesn't seem like enough sets for my liking. Again this is all just personal opinion, you'll never find anyone totally agreeing with everything



Word filter f**ked it I think, you'll have to substitute the letters

Yeah that's pretty much my thinking and what I've always done, never really liked maxing out much under 8 reps. Just thought it might be different with the compound exercises.

Do you need to warm up before every exercise or only before your first exercise for a particular muscle group (e.g. warm up before squats, then no more warm ups for other leg exercises)?

Ah thanks

 

[dogslife]

Yeah that's pretty much my thinking and what I've always done, never really liked maxing out much under 8 reps. Just thought it might be different with the compound exercises.

Do you need to warm up before every exercise or only before your first exercise for a particular muscle group (e.g. warm up before squats, then no more warm ups for other leg exercises)?

Ah thanks

No a few warm up sets of a compound exercise usually suffices for me

 

[abpanther]

After reading that and other articles, I used to believe that you should change the order of your routine regularly to 'shock' your system, however it appears most believe that is a myth

 

[adamkungl]

I'm doing 4x8s mostly now...will probably drop to 4x6 or 5x5s when footy season starts

 

[Thomas]

I do either 3 x 5 or 5 x 5. I alternate every couple of months just to stop myself from being bored. Generally, I do big compound lifts and intersperse isolation exercise when I can (if someone is using the equipment I want etc). I do 3 workouts a week with a 4th one every second week. That 4th one is usually cross fit style workouts and absolutely nails me.

 

[Joker's Wild]

I have been following this routine since Christmas and it has been awesome so far. I have dropped 3kgs and an inch off my waist. Its a bit early to gauge my muscle gain but so far so good

Monday (Chest and Back)

Incline bench press: 4 sets x 8 reps (1:30 rest between sets)

Followed by 12 reps of each in a row x 4 circuits (1min rest after 4th exercise)

Bent row
Dumb-bell fly
Inverted row
Tricep extn

Wednesday (Legs and Shoulders)

Deadlift: 4 sets x 5 reps (1:30 rest)

Followed by 12 reps of each in a row x 4 circuits (1min rest after 4th exercise)

Shoulder press
Side step up (above knee height)
Front squat
Upright row

Friday (Arms)

Chin Ups: 4 sets x 8 reps (1:30 rest)

Followed by 12 reps of each in a row x 4 circuits (1min rest after 4th exercise)

Close hand push up
Bicep curls
Tricep extn
Dumb-bell hammer curls

Ive been doing some lighter stuff in the off days (moutain biking, 5km run, body weight circuits)

 

[abpanther]

Another random question.

I've read that for squats and other compound lifts it's better to wear flat shoes (e.g. vollies, etc) rather than cushioned running shoes. Does everyone else do this?

If so what happens if you wanna do a cardio run at the end of your workout? I doubt those shoes are very supportive for running

 

[The European Polynesian]

Another random question.

I've read that for squats and other compound lifts it's better to wear flat shoes (e.g. vollies, etc) rather than cushioned running shoes. Does everyone else do this?

If so what happens if you wanna do a cardio run at the end of your workout? I doubt those shoes are very supportive for running

Take a change of shoes to the gym?

It's probably negligible for a novice trainer, but if I squat it runners it feels like the equivalent of running in sand, as you try and generate force through your heel you feel a lot of it being absorbed by the sole.

 

[Thomas]

Another random question.

I've read that for squats and other compound lifts it's better to wear flat shoes (e.g. vollies, etc) rather than cushioned running shoes. Does everyone else do this?

If so what happens if you wanna do a cardio run at the end of your workout? I doubt those shoes are very supportive for running

I do weights either in Vibram Five Fingers or barefoot. Funnily enough, I do cardio in either Vibram Five Fingers or barefoot too.

I did some squats in normal runners a few weeks ago and it felt like I was going to topple over.

 

[Cliffhanger]

I used to wear chucks and put a 3cm thick wooden plank under my heels.

 

[abpanther]

But isn't the point not to heighten your heels, but rather to keep your feet flat?

 

[Cliffhanger]

No, I used to elevate my feels because I would feel pain in the bridge of my foot when I lifted it also helped with my technique.

 

[Joker's Wild]

Wearing joggers will absorb some of the power when squatting, like EP said, and they will also put you a little off balance too with the extra height.

Good if you want to work your core stabalisers a little more, bad if you want to lift maximum though

 

[Karl]

Have a look at Biologic Labs (you'll have to google it, I'm such a newbie I can't even link it for you. And also read Damon Hayhows blog at Lab Aundry.

I trained there for 6 months. Twice a week. 1 to 1.5 hours a session. No other training or "cardio". I ate their diet and I pretty much stopped drinking. I went from 103 kgs and 34% body fat to 96 kg's and 19% bodyfat in that time. Totally changed the way I looked and felt. It's hardcore, but it works. I remember after a big session of deadlifts, breaking a PB etc Damon says to me "Not bad. There's only a couple girls we train who could lift that." And he was right. You want to gain strength, build muscle and lose fat - Biologic Labs are seriously the way to go. I have no interest in the business, I am just a big fan.

There is one in Brisbane and Damon just moved to Melbourne and has opened one down there. They have a totally different approach, seriously.