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2 Questions by Edwin Chonnermun - Thu, 02 Mar 2017 21:12:52 EST ID:/pxVWlRC No.93979 Ignore Report Quick Reply
File: 1488507172601.png -(490046B / 478.56KB, 510x858) Thumbnail displayed, click image for full size. 490046
I have 2 questions about working out.

  1. What would be the best formal for reps and sets in the gym? Currently lets takes hammer curls as an example. I would like like 3 sets of 10 reps and then up the weight and do 3 more sets. I have heard of people doing same weight sets but with reps of like 12, 10, 10, 8, 6 or I have seen people do a set with all of the same reps but the weight starts off a little lighter, then goes up with each set and then back down to the starting weight over 6-8 sets. I know it may be different for each exercise, but what do you do?

The other question is not technical. I used to workout at home solely until I found aa gym in my area (moved to a developing nation back in 2010 lol) and prior to going to the gym my gains were slow as hell. Now I have been going for only 4 weeks, my body has changed already in a big way, it's crazy. At home I found it hard to workout for more then 30-40 minutes but at the gym it gets around to 1 hour and I wanna do more, but stop myself as at my level it probably will be counter productive. So why is it so much easier to push yourself at the gym, and have you found this yourself?
>>
Frederick Blongerwag - Fri, 03 Mar 2017 16:50:58 EST ID:T6y6dfft No.93982 Ignore Report Quick Reply
what the fuck is going on in that pic
>>
Fuck Grimlock - Fri, 03 Mar 2017 19:31:58 EST ID:jaY3qHwY No.93983 Ignore Report Quick Reply
>>93982
Some guy was speaking in a zombie like manner in a hospital and walking like he was possessed. Drug tests = nothing, alcohol = nothing, and his white blood cell count was abnormally high, suggesting his body was fighting a virus. He had been shot in the face but was unfazed .. It took place in Brazil. But anyway, back to the topic please ..
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Jack Bockleridge - Sat, 04 Mar 2017 02:26:56 EST ID:L1txwjLH No.93985 Ignore Report Quick Reply
thats a very hard question to answer

because, the muscles in your arms can handle more volume and can recover quicker, but shouldnt make your progress with larger muscle groups slower.

and reps ands sets depend on what your goal is what youre doing and where youre at physically strength wise

youre asking for a routine, basically in a very long and complicated way


also gyms have "group energy" i.e pheramones
>>
Charles Norrygold - Tue, 07 Mar 2017 11:52:04 EST ID:J1eYiVWJ No.93989 Ignore Report Quick Reply
Personally I try to do things on a push-pull basis
I warm up (should probably warm up more and stretch) and pretty quickly get into my main exercises which are compound lifts and I never do a set of more than 10 reps, usually I do 5 sets of 5 reps, or 3 or 4 of 8. then later on I do isolated muscles like calves, arms, abs, for sets of 8-12.

If push day = A and pull = B in a week I do A B X A B X X

I try to vary up my exercises and intensity to not overwork myself.
This is particularly true with push day where you use and re-use shoulders a lot. One push day is a chest and triceps emphasis, the other is shoulders and legs.
With pull day, I do the same thing trying to avoid overworking forearms/grip.

Exrx.net is your friend
>>
Caroline Chandlenork - Fri, 10 Mar 2017 04:49:12 EST ID:XrjKMJN8 No.93991 Ignore Report Quick Reply
1489139352930.png -(122023B / 119.16KB, 450x800) Thumbnail displayed, click image for full size.
>>93989
See the thing is I looked through many split routines and I found 1 that works for me, however there are 2 days close together where one day it is chest, triceps and shoulders, then the next it is biceps and back. I was thinking if I should swap the back and biceps with abs and legs? Pic related, week 2, today in fact I did biceps and back.
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Basil Mingerlotch - Fri, 17 Mar 2017 18:40:39 EST ID:L1txwjLH No.93996 Ignore Report Quick Reply
>>93991
your chest and back recover at a faster rate of 1x-2x/week.

splits and loading your body full of volume 1-2x a week is just inferior and retarded.

its like masturbating tbh, youll cap out your gains after 6 weeks
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Matilda Pottingwell - Sat, 18 Mar 2017 07:31:36 EST ID:6Hmdgzmf No.93997 Ignore Report Quick Reply
>>93996
sources, evidence and elaboration. I have read evidence that the working the same muscle group twice a week is not counterproductive, and actually can be superior than a bro-split
>>
Cedric Blisslebire - Sat, 18 Mar 2017 23:44:06 EST ID:L1txwjLH No.94001 Ignore Report Quick Reply
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>>93997
That's exactly what I'm suggesting

where did that not come across?
>>
Cedric Blisslebire - Sat, 18 Mar 2017 23:48:09 EST ID:L1txwjLH No.94002 Ignore Report Quick Reply
1489895289371.png -(70844B / 69.18KB, 920x632) Thumbnail displayed, click image for full size.
>>94001


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