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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 08-13-2011, 09:38 AM   #1
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Default Help with progress

What's the best way to progress in weight? I haven't been focusing on this and need to.
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Old 08-13-2011, 09:42 AM   #2
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I dont think there is a 'best' way as it is dependant upon the type of routine that you are doing. Post up your routine and we can have a look and perhaps give you some good ideas for weight progression

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Old 08-13-2011, 09:48 AM   #3
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I am training 3 days each week using what is called a push/pull/legs/.
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Old 08-13-2011, 09:52 AM   #4
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what types of sets/reps are you using ?

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Old 08-13-2011, 10:10 AM   #5
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I just started but most exercises are 3 sets for 5-10 reps range.

Bench press
dips
military press
close grip bench press

Deadlift
barbell rows
pullups
bicep curls

Squats
leg press
leg curls
calves
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Old 08-13-2011, 10:14 AM   #6
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Quote:
Originally Posted by ike_russett View Post
I just started but most exercises are 3 sets for 5-10 reps range.

Bench press
dips
military press
close grip bench press

Deadlift
barbell rows
pullups
bicep curls

Squats
leg press
leg curls
calves
That looks like a solid beginners 3-dayer.

If you want to progress, you must first make sure you're tracking every day's workout. Keep a log, and review what you did last time you performed that particular workout. Then make sure you either increase the weight or increase the reps on every exercise.

Is that what you are referring to?
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Old 08-13-2011, 10:24 AM   #7
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Quote:
Originally Posted by ike_russett View Post
I just started but most exercises are 3 sets for 5-10 reps range.

Bench press
dips
military press
close grip bench press

Deadlift
barbell rows
pullups
bicep curls

Squats
leg press
leg curls
calves
This is very solid for a beginner, now here is just a suggestion. Since you are doing 3 sets of 5-10 lets look at the rep ranges. In theory it is always said that 1-5 range (maximal strength) 6-12 (power/size) 15+ (muscle endurance), that is true to a point, however as you grow you will find that a combination of these ranges will inspire growth (size and strength wise). My suggestion would be to look at your big three (bench, squat, dead) work in the 1-5 range, and use your auxiliary lifts in the 6-12 and 15+ range as this will inspire growth and tolerance to longer work periods. Overall you headed in the right direction my friend! Keep it up
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Old 08-15-2011, 12:41 PM   #8
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Quote:
Originally Posted by Mr.Silverback View Post
This is very solid for a beginner, now here is just a suggestion. Since you are doing 3 sets of 5-10 lets look at the rep ranges. In theory it is always said that 1-5 range (maximal strength) 6-12 (power/size) 15+ (muscle endurance), that is true to a point, however as you grow you will find that a combination of these ranges will inspire growth (size and strength wise). My suggestion would be to look at your big three (bench, squat, dead) work in the 1-5 range, and use your auxiliary lifts in the 6-12 and 15+ range as this will inspire growth and tolerance to longer work periods. Overall you headed in the right direction my friend! Keep it up
When do I start with 1-5 right now?
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Old 08-16-2011, 09:12 AM   #9
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Quote:
Originally Posted by Mr.Silverback View Post
This is very solid for a beginner, now here is just a suggestion. Since you are doing 3 sets of 5-10 lets look at the rep ranges. In theory it is always said that 1-5 range (maximal strength) 6-12 (power/size) 15+ (muscle endurance), that is true to a point, however as you grow you will find that a combination of these ranges will inspire growth (size and strength wise). My suggestion would be to look at your big three (bench, squat, dead) work in the 1-5 range, and use your auxiliary lifts in the 6-12 and 15+ range as this will inspire growth and tolerance to longer work periods. Overall you headed in the right direction my friend! Keep it up
Solid advice Silverback, and my suggestion would be relatively the same.

The only thing I would like to address here is going heavy all the time. You need to segment your training into blocks, and allow your body to have down time from the heavy weights. Whether it be 4 weeks heavy and 1 week light, or 3 weeks or whatever. Make a point to dial back the intensity and increase the volume for a week to two week period of "rehabilitation". Something that is very easy for you to go into the gym and do a quick workout and get back out. Shouldn't be stressful, hard or taxing. Just something to keep you loose and fresh. After your grace period, you can go back to cranking away the weights but allow yourself that necessary down time.

This will save you countless injuries and weeks spent out of the gym. The best way to make progression is to take your time. If not, I can assure you it will be a "two steps forward, one step back" process.
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Old 08-13-2011, 11:46 PM   #10
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Linear progression with cycles seems to work very well for a lot of beginners, but it's hard to convince them to start light and build up slowly, they all want to jump right into failure training and test their strength. I can explain cycles further if you are interested.

If that type of progression doesn't apeal to you, then I would recommend double progression. Stay with the same weight until you get all your three sets of 10 reps, then raise the weight and stick with it until you get all three sets of 10 reps again. Then add more weight again...you get the idea.
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