My recommendation for lifting

[Frozenbeernuts 2,115]

Is to do 1 set per exercise. 2 exercises per muscle group. Legs I do 4. Squat, leg press, calves, hamstring curl.

My strength had gone up significantly since I started doing 1 set with 6-10 reps. The important part is hitting the failure point. I take an organic collagen to keep ligaments and tendons in good shape.

I uses to be sore after lifting. I was doing too many reps. My strength for how much I weigh is pretty high, and that's at 39 years old. I know most of you are older, but we age faster when we don't push ourselves.

[BufordT 427]

I recommend 12 oz. curls. Reps distributed equally between left and right arm. 

[shorepatrol 1,870]

I've been rotating 3-4 sets of 10-12 reps and 5x5 3-4 days a week. I don't get sore unless I lay off for a couple weeks. 5x5 gets me strong quick. High reps are decent cardio and build good "looking" muscle for me. I treadmill just enough to keep my wind decent. I focking hate cardio. 

[shorepatrol 1,870]

10 minutes ago, BufordT said:

I recommend 12 oz. curls. Reps distributed equally between left and right arm. 

Correct. My 4th day is Saturday unless I workout too hard on Friday night with the 12oz curls. I'm 51 and can't pull that off like I used too. Don't care, love the 12 oz curl workout 

 

[BeenHereBefore 1,467]

39 minutes ago, Frozenbeernuts said:

Is to do 1 set per exercise. 2 exercises per muscle group. Legs I do 4. Squat, leg press, calves, hamstring curl.

My strength had gone up significantly since I started doing 1 set with 6-10 reps. The important part is hitting the failure point. I take an organic collagen to keep ligaments and tendons in good shape.

I uses to be sore after lifting. I was doing too many reps. My strength for how much I weigh is pretty high, and that's at 39 years old. I know most of you are older, but we age faster when we don't push ourselves.

Now you tell me and just got done beating the heck out of my arms a hour ago. About 18 sets 10 reps or more. 18 sets 4 exercises triceps & 20 sets 10 reps or more 5 exercises biceps. What you are doing is power lifting and yes that works for strength.

[BeenHereBefore 1,467]

Oh and did the collagen thing in the past with protein powder and now mostly get it from bone broth. I been taking L Lucine powder the last couple months and am some what bigger muscle wise. That is all I take now.

[shorepatrol 1,870]

9 minutes ago, BeenHereBefore said:

 About 18 sets 10 reps or more. 18 sets 4 exercises triceps & 20 sets 10 reps or more 5 exercises biceps. 

That's pretty extreme my man. Good for you 

[BeenHereBefore 1,467]

One more thing good post topic and would give ya a like but all out for the day. My bench press weight sucks but have gotten bigger from it and do really slow and strict reps.Form is my main goal now when I lift.

[BeenHereBefore 1,467]

2 minutes ago, shorepatrol said:

That's pretty extreme my man. Good for you 

Thanks man and I don't take breaks more then 30 seconds training arms. Was a little dizzy tonight though.

[MLCKAA 546]

1 hour ago, Frozenbeernuts said:

Is to do 1 set per exercise. 2 exercises per muscle group. Legs I do 4. Squat, leg press, calves, hamstring curl.

My strength had gone up significantly since I started doing 1 set with 6-10 reps. The important part is hitting the failure point. I take an organic collagen to keep ligaments and tendons in good shape.

I uses to be sore after lifting. I was doing too many reps. My strength for how much I weigh is pretty high, and that's at 39 years old. I know most of you are older, but we age faster when we don't push ourselves.

Depend on your goals.  I like doing extended exercises twice a week.  For example, lat pulls I’ll start at a relatively easy 80 and do 4x15.  Then I do the same at 85, 90,95, 100 until I get to 140.    Then I’ll do the same with dumbbell rows.  And so on.

my other workouts, I do fewer sets and reps but start closer to my failure limit.

[BeenHereBefore 1,467]

6 minutes ago, MLCKAA said:

Depend on your goals.  I like doing extended exercises twice a week.  For example, lat pulls I’ll start at a relatively easy 80 and do 4x15.  Then I do the same at 85, 90,95, 100 until I get to 140.    Then I’ll do the same with dumbbell rows.  And so on.

my other workouts, I do fewer sets and reps but start closer to my failure limit.

I agree it's all about what you are after when it comes to lifting. That said I don't want to wrestle or arm wrestle Frozen anytime soon.

[shorepatrol 1,870]

17 minutes ago, BeenHereBefore said:

Thanks man and I don't take breaks more then 30 seconds training arms. Was a little dizzy tonight though.

Damn, I do around 1:30 min breaks. 3 min on my 5x5 days

[Ultra Max Power 214]

I do a modified pyramid program for my power lifts... Bench, Deadlifts, squats, and weighted dips. A warmup set of 10 reps, ~60% of 1rm for 8 reps, 2 sets of between 3-6 reps in the 90%+ range, then drop back down to 10-12 reps in the 70% range and finish off with as many as I can force out in the 40-50%1rm range.   This plan allows me to maximize my strength gains, while at the same time getting good muscle hypertrophy.

I wasted so many years in the gym not having a clear goal of what I was trying to accomplish.  I foolishly thought lifting = strength = big muscles.  I got strong, but didn't look it.  Then I moved to a program to build more muscle, but lost a lot of strength. 

I've hit a real sweet spot in my workout routine at the moment.  I started to incorporate partial reps while changing the weight for different aspects of the moment and it's been great for me.    

Currently on a 6 day a week plan.  Push, Pull, heavy legs, Push, Pull, light legs/shoulders and then a day off.  

[BeenHereBefore 1,467]

8 minutes ago, shorepatrol said:

Damn, I do around 1:30 min breaks. 3 min on my 5x5 days

I take a minute or so more on chest press movements like bench press and dumbell presses but that's it Going fast is kinda like getting cardio in as well and helps raise your testosterone levels. I train all upper body and don't train legs.  There is no way in hell you can not rest after a set of squats.

[MLCKAA 546]

8 hours ago, Ultra Max Power said:

I do a modified pyramid program for my power lifts... Bench, Deadlifts, squats, and weighted dips. A warmup set of 10 reps, ~60% of 1rm for 8 reps, 2 sets of between 3-6 reps in the 90%+ range, then drop back down to 10-12 reps in the 70% range and finish off with as many as I can force out in the 40-50%1rm range.   This plan allows me to maximize my strength gains, while at the same time getting good muscle hypertrophy.

I wasted so many years in the gym not having a clear goal of what I was trying to accomplish.  I foolishly thought lifting = strength = big muscles.  I got strong, but didn't look it.  Then I moved to a program to build more muscle, but lost a lot of strength. 

I've hit a real sweet spot in my workout routine at the moment.  I started to incorporate partial reps while changing the weight for different aspects of the moment and it's been great for me.    

Currently on a 6 day a week plan.  Push, Pull, heavy legs, Push, Pull, light legs/shoulders and then a day off.  

I’m also in a sweet spot, though I struggle to get there 4 days and 6 would be simply impossible.  For me, being strong is the goal.  Fck the world and what it thinks about how I look.

[seafoam1 2,803]

When lifting, heavy items keep you back straight, use your stomach muscles, and bend at the knees. 

[Engorgeous George 2,142]

I paddle four miles every other day and when finished climb a set of 42 steps ten times.  On alternate days I bike twenty miles and then do the step climb.  At noon I do three sets of curls, flys, chest presses, & military presses with 25 lbs dumbells.  Sets are 10 reps.  I then do 50 pushups.  At night, after dinner, I walk a mile, sometimes I do so with a backback on with about 20 lbs in it.  Sundays I have been going backback rafting.  I walk around six miles up hill, pump up my whitewater raft/kayak, a kokopeli brand product, and raft back down.  It is getting difficult to find whitewater to run around her.  We need some rain or even snow up in the highcountry.  Sometimes I break my paddling up with a bit of fishing tossed in. 

Between that routine and yard work I keep  moving.  

When winter comes the paddling is replaced by swimming and use of the eliptical at the local rec center.  

[Wade Garrett 155]

9 hours ago, Frozenbeernuts said:

Is to do 1 set per exercise. 2 exercises per muscle group. Legs I do 4. Squat, leg press, calves, hamstring curl.

My strength had gone up significantly since I started doing 1 set with 6-10 reps. The important part is hitting the failure point. I take an organic collagen to keep ligaments and tendons in good shape.

I uses to be sore after lifting. I was doing too many reps. My strength for how much I weigh is pretty high, and that's at 39 years old. I know most of you are older, but we age faster when we don't push ourselves.

Holy smokes what horrible advice.

One set per exercise?

LOLOLOL

[Alias Detective 1,389]

10 hours ago, Frozenbeernuts said:

Is to do 1 set per exercise. 2 exercises per muscle group. Legs I do 4. Squat, leg press, calves, hamstring curl.

My strength had gone up significantly since I started doing 1 set with 6-10 reps. The important part is hitting the failure point. I take an organic collagen to keep ligaments and tendons in good shape.

I uses to be sore after lifting. I was doing too many reps. My strength for how much I weigh is pretty high, and that's at 39 years old. I know most of you are older, but we age faster when we don't push ourselves.

Buy bitcoin, it’s on sale.  

[kutulu 1,659]

I workout 

[Mike Hunt 261]

Chest- After warmup 4 sets flat bench dumbell press.  45-55-65-75. 4 sets incline dumbbell press two at 45-55-65.  3 sets flat flyes 25lb kettlebell, finish with 3 sets of cable crossovers.

Shoulders- After warmup 3 sets 45lbs dumbbell press, 15 reps, 3 sets lateral raise with 25lb kettlebells, 3 sets rear delts with 25lb kettlebell, farmers walk carrying a 45lb kettlebell in each hand for as far as I go for traps.

Back- 3 sets of chins.  Usually 15 first set, 12-10.  3 sets bent over rows with 135lbs.  3 sets cable rows 120-130-140, 3 set hyperextensions with 25lb plate.

Arms- 9 sets of biceps, 9 sets of tris.   3 sets of a different variety. finish with wrist curls.

Legs.  4 sets sumo squats with 50lb kettlebells, 4 sets walking lunges with 30lb kettlebells, 3 sets leg extension, 3 sets reverse curls.

Calves. 6-8 sets of standing and sitting.  

For cardio I walk everyday 2-3 miles or 3 do a 30 minute workout on Stairmaster. 

[Engorgeous George 2,142]

Suns coming up.  Time to get my old ass on my bike.  Those miles do not ride themselves.

[Frozenbeernuts 2,115]

6 hours ago, Wade Garrett said:

Holy smokes what horrible advice.

One set per exercise?

LOLOLOL

I lifted by doing 3 sets my whole life until this year. This is the strongest I have ever been and I have had fast gains. You should read Smarter Not Harder by Dave Asprey. It's not about tearing your muscles to get stronger. It's about convincing your mind that you need to get stronger because there may be a threat. There's a ton of science behind it.

[frank 2,276]