Power lifter? Bodybuilder? come on in!

[Monchy36]

Originally Posted by Dznts

What's up my friend. How are things?

Finished this week to start my new routine next week! Exited to see how much improve I will get!

[Dznts]

Originally Posted by Monchy36

Finished this week to start my new routine next week! Exited to see how much improve I will get!

keep it up!!

[Monchy36]

Originally Posted by hrpiii

When you say "safely by yourself", are you working out at home where there is no one to spot you on heavy lifts? If so, what equipment do you have that you are using?

Sounds like you have two goals, both really have different paths and plans to take. You want to get in shape (I will assume lose some excess fat, lean out, have some muscle tone). Then you want to 'get stronger/bigger'. "Getting in shape" may mean higher reps, more sets. Getting stronger will definitely mean, heavier weights, lower reps... yeah, and more sets. It is a very tough challenge to do both, even for a seasoned gym rat. I would say keep working on the Getting In Shape. Stick to that goal and that diet plan. Once you get to your desired weight, then set that goal to get size and strength. As this would change your whole lifting routine.

I go to the gym, but alone... don't like to make friends or waist time at the gym, that's why I love early mornings! Get in, workout, get out! Now I'm not looking to drop weight just get fat out of the mid section, not looking for a model body, just be like I was 20 every close I put on always looks good... now I'm increasing in lifting weight slowly because I'm by myself... When I start in September I try bench 185 and couldn't even get it off! So I'm amazed to see myself pushing 195, and next week I'll go for 205 a least once... just want to know if you can give me any advice on how can I go up without get hurt, or the way I'm doing it now is good enough?

[hrpiii]

Originally Posted by Monchy36

I go to the gym, but alone... don't like to make friends or waist time at the gym, that's why I love early mornings! Get in, workout, get out! Now I'm not looking to drop weight just get fat out of the mid section, not looking for a model body, just be like I was 20 every close I put on always looks good... now I'm increasing in lifting weight slowly because I'm by myself... When I start in September I try bench 185 and couldn't even get it off! So I'm amazed to see myself pushing 195, and next week I'll go for 205 a least once... just want to know if you can give me any advice on how can I go up without get hurt, or the way I'm doing it now is good enough?

I lifted for several years on and off without a 'partner', but it doesn't take a minute to have someone, anyone give a quick spot when you are attempting to max out. Trust me, anyone is willing to stop and give a hand, and please, please take that opportunity to accept it. I agree, no need to stop, chit-chat or make new friends in the gym, but there are people willing to lend a quick hand at any moment. Just tell them not to touch the bar till it goes in the wrong direction, otherwise, just watch.

You used the "without getting hurt" comment...ooooooooohhhh. Best advice on not getting hurt is not doing exercises that cause additional stress to joints. For example, nose-breakers. This exercise is horrible and never needs to be performed, EVER. Lat pulls behind the head, again, horrible form, NEVER needs to be performed in the gym. The list goes on and on. The risk for injury is high, while there are other exercises that target the same muscles, without risk of getting hurt.

While pressing heavy weights, if you stay in the low rep, pushing about 85%-90%...once you have that weight and getting 4-5 reps, then go up in weight and drop it back to 2 reps... rinse-repeat.

[Monchy36]

Originally Posted by hrpiii

I lifted for several years on and off without a 'partner', but it doesn't take a minute to have someone, anyone give a quick spot when you are attempting to max out. Trust me, anyone is willing to stop and give a hand, and please, please take that opportunity to accept it. I agree, no need to stop, chit-chat or make new friends in the gym, but there are people willing to lend a quick hand at any moment. Just tell them not to touch the bar till it goes in the wrong direction, otherwise, just watch.

You used the "without getting hurt" comment...ooooooooohhhh. Best advice on not getting hurt is not doing exercises that cause additional stress to joints. For example, nose-breakers. This exercise is horrible and never needs to be performed, EVER. Lat pulls behind the head, again, horrible form, NEVER needs to be performed in the gym. The list goes on and on. The risk for injury is high, while there are other exercises that target the same muscles, without risk of getting hurt.

While pressing heavy weights, if you stay in the low rep, pushing about 85%-90%...once you have that weight and getting 4-5 reps, then go up in weight and drop it back to 2 reps... rinse-repeat.

Since your body talk by itself about you know what you taking about, it's to much to ask you when you get a free time make a list of what exercises not to do and the replacement exercises to work the same muscles... I'll definitely take your advice and ask for help!

So makes no difference if you do 10 reps or 4 reps? Like 10 reps with a decent weight or 4 reps with a heavy weight, which one I get more beneficial workout? I read before that isn't how many reps I do, it's the last one that you have to push hard where you get the benefit... because if it's like that then it's better to go up in weight right away and do 4 to 8 reps instead of go from 12, 10, 8, 6 and 4... I guess because I'll getting more mass means burn more fat...

[CFD]

Originally Posted by Monchy36

Since your body talk by itself about you know what you taking about, it's to much to ask you when you get a free time make a list of what exercises not to do and the replacement exercises to work the same muscles... I'll definitely take your advice and ask for help!

So makes no difference if you do 10 reps or 4 reps? Like 10 reps with a decent weight or 4 reps with a heavy weight, which one I get more beneficial workout? I read before that isn't how many reps I do, it's the last one that you have to push hard where you get the benefit... because if it's like that then it's better to go up in weight right away and do 4 to 8 reps instead of go from 12, 10, 8, 6 and 4... I guess because I'll getting more mass means burn more fat...

The amount of reps/sets and intensity do matter depending on your goals. Generally speaking heavy low rep work is for strength. Lighter loads with more reps is hypertrophy(size). Regardless which you use adding weight whenever possible is desirable, this is how you get stronger. For example, if your working with heavy weights concentrating on building strength you would generally work with around 85% of your one rep max. So let's say you are squatting 200lbs and can do 3 sets x 6, your goal wouldn't be to do 3 x 7 it would be to increase weight, now you may go to 210lbs but cannot do 3 x6 so you stay at that weight until you can and then again increase the weight. This is how you get stronger.

If your working on hypertrophy you would follow the same basic principle except you will be working with around 70% of your one rep max and working in the 12 rep range

I often lift without a spotter and go pretty close to failure, when doing so I use a power rack and take the time to set it up so in the event I fail I have safety measures in place, even so, when I know I'm going for failure I usually arrange for someone to spot me.

[Yendor]

Monchy you may want to consider HIIT training in place of your cardio days. Especially if you are looking to kill the fat. Here's the study they conducted to find that HIIT training burns more fat than extended cardio. As it is often said, do you want to look like a sprinter or a long distance runner.

http://www.fastexercise.com/pdf/Canadian_Study.pdf

[The_Blur]

Originally Posted by hrpiii

Careful now, muscle mass will weight more than fat. This is why you need to be careful when you are working out and gaining muscle. Judge weight loss by inches off your waist.

And like you stated, if you do hit a plateau, shake things up with some big calories, refeed your body really good, then get back on the controlled calorie program.

I've been taking measurements all over the place to show progress. We came to the conclusion about weight after calculating lean body mass. At the time, we decided that I could safely get down to 158# and maintain muscle mass. Even though my training has changed, I'm confident that a value in that ballpark is accurate. Once there, I'm going to gradually increase my daily carb quota and my caloric intake.

[CFD]

Originally Posted by Yendor

Monchy you may want to consider HIIT training in place of your cardio days. Especially if you are looking to kill the fat. Here's the study they conducted to find that HIIT training burns more fat than extended cardio. As it is often said, do you want to look like a sprinter or a long distance runner.

http://www.fastexercise.com/pdf/Canadian_Study.pdf

I totally agree. I have mentioned many times the advantages of HIIT.

[Mydivorcegift]

Originally Posted by Yendor

Monchy you may want to consider HIIT training in place of your cardio days. Especially if you are looking to kill the fat. Here's the study they conducted to find that HIIT training burns more fat than extended cardio. As it is often said, do you want to look like a sprinter or a long distance runner.

http://www.fastexercise.com/pdf/Canadian_Study.pdf

Originally Posted by CFD

I totally agree. I have mentioned many times the advantages of HIIT.

There really is no other way to go. Also one of the "other" benefits to this type of training is you WILL add muscle mass.

This was a key component in Monique's dramatic weight loss.

[Mydivorcegift]

Have to say Monchy36....you asked before....so I decided when I rolled out of bed this morning to take a pic Like I told you I am just an average looking guy.....I've only trained going on my 3rd week out of the past 9 so I am a little heavy right now at 218lbs.

[Mydivorcegift]

Originally Posted by hrpiii

I will be 48 years young in May, so I have to remember that I'm not that young power hungry kid I once was . So I probably won't be shooting for any personal best in my lifts, but I am looking to bench 445, squat 550, deadlift 585. I would be happy with that, I am hitting the scale at 224 lbs right now, and will probably be that for the contest.

I don't lift in any of the Fed's anymore, this is a local event. The main reason I am doing it is because of one of the guys I am training, to get him into it, and to encourage him to keep pushing. Great guy, about 3 years ago, his doctor told him he would never have the strength in his core to lift heavy, as he had some bone removed from his pelvis. I have him squatting 365 lbs, deadlifting 445 lbs, at his weight a mear 185 lbs. That is what dedication and commitment will get you. He later sent videos to his physician, which was totally amazed.

This should show you guys, it can be done, no matter what, find a way, because if you really want it, you can do it. Lift Hard, Lift Smart.

hrpiii

Nice lifts old man Raw I am assuming.

Good of you to pay it forward.

I quit lifting in feds in 2006...tired of all the bickering between the million feds that were popping up left and right. But I plan on doing an AAPF meet this fall to hopefully set the bench record in the masters at 198.

[kjkjr27]

6 Week Progress pic

[hrpiii]

Originally Posted by Mydivorcegift

Nice lifts old man Raw I am assuming.

Good of you to pay it forward.

I quit lifting in feds in 2006...tired of all the bickering between the million feds that were popping up left and right. But I plan on doing an AAPF meet this fall to hopefully set the bench record in the masters at 198.

all Raw, old but still motivating