Jacked

[Bob Booley]

lol

8-10 pounds in one month


that's like saying Rome was built in a week


these guys never think before they talk


physically and biologically, it is impossible to gain that weight in one month


on average it will take one year to put that on

 

[ShedMaster]

lol

8-10 pounds in one month


that's like saying Rome was built in a week


these guys never think before they talk


physically and biologically, it is impossible to gain that weight in one month


on average it will take one year to put that on

I think I put on 10 pounds this week alone from getting away from my diet and eating christmas cookies, cakes, etc. I am dredding going back to work and eating sensibly again. :doh:

 

[VoRteX]

Bob Booley doesnt make sense most of the time but I have to partly agree with him.

When people report "gaining 10lbs in a week" or "4lbs in a day" what they are referring to is water.

You could pig out on everything in site for a week and the scale might show a 10lb gain, but probably only 2-3lbs of that is actually fat. The rest is water retention and the bulk of food residing in your colon.

Hell, my weight can fluctuate up to 5lbs in the course of a day depending on how much h20 I've had and how much food or big a dump I've taken etc.

 

[The Gardener]

Holy crap! You take five pound dumps!?

:freaked2:

 

[Redbone]

Weight before Propecia 196lbs

One month After highest weight attained 206lbs

1.5 months now at 202lbs

Dont try and bullshit me I have forgotten more about weightloss and gain then you guys will ever know. Been in the iron game for 18 years and a certified trainer for 10. It is very possible to put on 1lb a week in muscle weight if you do things accordingly- most of you dont even know how to lift, overtrain and undereat. I rarely see a person in the gym that does excersies correctly. People usually go for the most they can lift and that leads to overtraining and muscle loss.

Documented cases where people have put on 14lbs in 2 weeks on Creatine and 10lbs on Pro-hormones. A good cycle will get you up to 20lbs in a month.

By the way Bob B where is your certification from? I think you been eating some of that Mad cow that got out.

 

[Jack_the_Lad]

Weight before Propecia 196lbs

One month After highest weight attained 206lbs

1.5 months now at 202lbs

Dont try and bullshit me I have forgotten more about weightloss and gain then you guys will ever know. Been in the iron game for 18 years and a certified trainer for 10. It is very possible to put on 1lb a week in muscle weight if you do things accordingly- most of you dont even know how to lift, overtrain and undereat. I rarely see a person in the gym that does excersies correctly. People usually go for the most they can lift and that leads to overtraining and muscle loss.

Documented cases where people have put on 14lbs in 2 weeks on Creatine and 10lbs on Pro-hormones. A good cycle will get you up to 20lbs in a month.

By the way Bob B where is your certification from? I think you been eating some of that Mad cow that got out.

Redbone can I ask you a question about weight-lifting,
1.what percentage of your maximum lift do bodybuilders do in a set.
2.How many sets and reps is most effective to bodybuilding, or is this one of those things that varies from person to person

 

[Redbone]

Jack, I do something called periodization I lift in cycles, one is for mass the others for strength, definition etc... For chest right now I am working on mass so my workout looks like this

My max bench press is 330lbs so I take a percentage of that, you are correct in that respect. it useually goes like this

1st set 50% of 330 x 10-12 reps, Warm up set
2nd set 65% of 330 X 8-10 Warm up set
3rd set 70% of 330 X 8 reps Working set
4th set 70% of 330 x 8 reps Working set
5th set 75% of 330 x 6-8 reps working set

I do the same for Flyes, Incline DB and Pullovers-

I keep the same max weight till I am done with a training cycle which last about a month, then I test again and use the new max numbers to calculate- the % and reps. Reps and percentages change on a weekly basis soemtimes more, sometimes less, so I never overtrain.

Body type is always a factor in weight training as it pertains to sets and reps but usually it is as follows:

12-20 rep range is for definition and hardness
8-10 reps is for mass
4-6 reps is for strenght.

Some people like to use high weight to failure others use very heavy weight so they can only do 4 reps- I think a good set range like I explained above is great for anyone. The key is to not overtrain your muscles and using percentages is very effective for this.

It can be very complicated but I tried to explain it the best I could, I hope this helps- another thing that is of supreme importance is nutrition eat like crazy and you will get big. They say it is less important to miss a workout than it is a meal. When I started eating 6x a day my body changed dramatically for the better.

 

[Jack_the_Lad]

Thanks that's something along the lines I was looking for, I had read in some sports magazine that for strength you should be lifting 75% of your maximum, but wasn't sure about the sets. To find your maximum lift must take a bit of preparation?. I suppose that alot of warm-up is done for this. I've only recenltly got back into the whole game and aquiring more knowledge this time round. . The way I had been training for the chest was something like this

max lift = 230lbs

30% max 10 reps (warm-up)
4x75% max 6 reps (working set)

possibly overtraining, Thanks for the information

Jack

 

[The Gardener]

Jesus Christo, Redbone, you are one strong muthafucka.

Good advice, though. My base workout is a 3x10 reps routine for each exercise. I mix in a few 'maxing' days where I do 6-8 reps of higher weight, just to keep the muscles challenged. I also mix in a few days of endurance workouts where I do sets of 15-20 reps just to keep the 'muscle memory' challenged and on its toes.

Redbone, what say you on the topic of cardio exercise? I'm a swimmer and runner. How many times a week for how long? Some people tell me 30 minutes 5x week. Some tell me that is way too much, that 15-20 minutes is fine if I hit the gym 5x week. What is your regimen?

 

[hoping]

i have been on various programs. and with this program i have seen more results then i have with other quicker and faster and shorter amount of time in the gym. sign up for the 12 week program even after teh 12 weeks which they explain EVERYTHING. http://www.ast-ss.com/training/training_intro.asp i go by this constantly and have had awesome results.

 

[Guest]

Jesus Christo, Redbone, you are one strong muthafucka.

Good advice, though. My base workout is a 3x10 reps routine for each exercise. I mix in a few 'maxing' days where I do 6-8 reps of higher weight, just to keep the muscles challenged. I also mix in a few days of endurance workouts where I do sets of 15-20 reps just to keep the 'muscle memory' challenged and on its toes.

Redbone, what say you on the topic of cardio exercise? I'm a swimmer and runner. How many times a week for how long? Some people tell me 30 minutes 5x week. Some tell me that is way too much, that 15-20 minutes is fine if I hit the gym 5x week. What is your regimen?

As always, the answer depends on the outcome. What are you training for? That outcome will dictate how you train.

 

[Redbone]

Thanks for the flatary Gardner- I go 4x a week which might be excessive to some I do 30 minutes of cardio after my 1hr workout.

For you I would think 3 days gym a week with 30 minutes of cardio is good. I tend to love to eat and drinky the beers and I have a somewhat heavy frame so I would be fat if I did not alter my diet and cut out the cardio. My body fat is about 12% with all the food I like STeaks, Cheese, pasta, breads- I wish it were 8% but that is to hard. I know you practice a healthy lifestyle so the above should be good for you.

Jack your one rep max is not bad but follow this routine and I dont but they say you should always use a spotter- also I have a chart that tells one rep max by calculating how many times you can lift a certain weigh. PM me if you have a figure and I will look it up for you.

1 rep max as follow:

1. Start with a weight you know you can lift easily do 10- 12 reps.
2. Rest for 2 minutes
3. Increase weight by approximately 2- 20% more if easy less if difficult
4. rest for three minutes
5. Increase weight again using rule discussed in step 4
6. Rest for 3 minutes
7. Increase weight again as in step 4
8. Using weight perform 3-4 reps.
9. Increase weight again using step 4 rule.
10. Perform 1 rep max.
11. Keep resting and increasing till you can no longer perfrom 1 rep.

 

[Redbone]

I shoot for max reps in the 3-4 range and then calculate using my chart, because I dont use a spotter and dont want the weight stuck on my chest or worse- at this rate I can bail out if I know I cant complete the 3rd or 4th rep.

By the way Bruce I took my courses given by John Balik and Fred Koch with other contributers in Oxnard, CA in 1995-

 

[Jack_the_Lad]

Thanks radbone for the reply on this one, I was always a little confused by finding your max rep. This is something that obviously takes a bit of time, so I probally could only do this for 2 maybe three exercies on any given day to find the max rep.

The damn christmas period has interupted my training, beer drinking then picking at food the next day with a sore head. it's back to the grindstone with the new year.

 

[Odelay]

Don't go killing people now, you will give us balding folks a bad wrap. :lol: