Bluemoon Fitness Thread

[Dirty Harry]

If you're around that weight screw 10-12 rep range stuff. Lift heavy 5x5 (increasing weight each time). What is your training experience?

Going off his question and body stats,i'd say his training experience is either very minimal or none existent.Thats why i suggested a higher rep range,so as he can ease his way in to training and develop core/stability strength rather than risking injury with heavier weights and more advanced techniques.

In hindsight,if he is a total beginner,i would even suggest 2 or 3 months of bodyweight training before even attempting the weights.After that another couple of months on a 'full body' routine twice a week to develop form and get used to the weight and extra demands.

Well I rate 5 x 5 highly as I`ve already stated Farhie but I wouldn't dismiss a 10-12 rep range, it's perfectly within the scope to cause maximum hypertrophy, simply put the important part is that your poundages progress, as a 'beginner' or new to a structured training programme (if he is and like I and FI assumed) he'll be in a pretty unique phase for the first 6 months or so whereby he will gain lean mass and lose bodyfat with pretty much any resistance training he does on a regular basis.
Don't get me wrong mate, not poo-pooing 5 x 5 for a beginner at all (certainly not if you use common sense) but as mentioned many trainers get over-enthusiastic so I would rather advise a higher rep range to get a better idea on exercise technique and form and also for a chance for ligament and tendon strenghthening to occur for less chance of serious injury and generally to get an idea of their own limitations.

Thanks for the link btw Damocles nice and easy read, the information in that caused many 'debates' a few years ago on quite a few boards I used to go on.

 

[farhie]

If you're around that weight screw 10-12 rep range stuff. Lift heavy 5x5 (increasing weight each time). What is your training experience?

Going off his question and body stats,i'd say his training experience is either very minimal or none existent.Thats why i suggested a higher rep range,so as he can ease his way in to training and develop core/stability strength rather than risking injury with heavier weights and more advanced techniques.

In hindsight,if he is a total beginner,i would even suggest 2 or 3 months of bodyweight training before even attempting the weights.After that another couple of months on a 'full body' routine twice a week to develop form and get used to the weight and extra demands.

Well I rate 5 x 5 highly as I`ve already stated Farhie but I wouldn't dismiss a 10-12 rep range, it's perfectly within the scope to cause maximum hypertrophy, simply put the important part is that your poundages progress, as a 'beginner' or new to a structured training programme (if he is and like I and FI assumed) he'll be in a pretty unique phase for the first 6 months or so whereby he will gain lean mass and lose bodyfat with pretty much any resistance training he does on a regular basis.
Don't get me wrong mate, not poo-pooing 5 x 5 for a beginner at all (certainly not if you use common sense) but as mentioned many trainers get over-enthusiastic so I would rather advise a higher rep range to get a better idea on exercise technique and form and also for a chance for ligament and tendon strenghthening to occur for less chance of serious injury and generally to get an idea of their own limitations.

Thanks for the link btw Damocles nice and easy read, the information in that caused many 'debates' a few years ago on quite a few boards I used to go on.

I realise how flippant/arrogant my tone was, apologies. Was in a hurry. I am just of the belief when you're in the golden phase, you want to try and lift heavy for as few reps as possible. But I do take on board maybe spend a month at low rep ranges getting form nailed on, then hit the heavy stuff.

As for absorption and other such things if you are interested then the fella on leangains really goes into some interesting stuff. His article about alcohol and training was very interesting especially for a student like myself.

 

[Dirty Harry]

Going off his question and body stats,i'd say his training experience is either very minimal or none existent.Thats why i suggested a higher rep range,so as he can ease his way in to training and develop core/stability strength rather than risking injury with heavier weights and more advanced techniques.

In hindsight,if he is a total beginner,i would even suggest 2 or 3 months of bodyweight training before even attempting the weights.After that another couple of months on a 'full body' routine twice a week to develop form and get used to the weight and extra demands.

Well I rate 5 x 5 highly as I`ve already stated Farhie but I wouldn't dismiss a 10-12 rep range, it's perfectly within the scope to cause maximum hypertrophy, simply put the important part is that your poundages progress, as a 'beginner' or new to a structured training programme (if he is and like I and FI assumed) he'll be in a pretty unique phase for the first 6 months or so whereby he will gain lean mass and lose bodyfat with pretty much any resistance training he does on a regular basis.
Don't get me wrong mate, not poo-pooing 5 x 5 for a beginner at all (certainly not if you use common sense) but as mentioned many trainers get over-enthusiastic so I would rather advise a higher rep range to get a better idea on exercise technique and form and also for a chance for ligament and tendon strenghthening to occur for less chance of serious injury and generally to get an idea of their own limitations.

Thanks for the link btw Damocles nice and easy read, the information in that caused many 'debates' a few years ago on quite a few boards I used to go on.

I realise how flippant/arrogant my tone was, apologies. Was in a hurry. I am just of the belief when you're in the golden phase, you want to try and lift heavy for as few reps as possible. But I do take on board maybe spend a month at low rep ranges getting form nailed on, then hit the heavy stuff.

As for absorption and other such things if you are interested then the fella on leangains really goes into some interesting stuff. His article about alcohol and training was very interesting especially for a student like myself.

You mean higher right lol ?

Anyway no probs with me mate, read that article/blog a few months back as it was being discussed on another board I go on, the general consensus was that it deffo had it's place but opinion was split into two groups really with some of it, the medically qualified (ie Doctors etc) noted it had no real studies ( ie peer reviewed etc etc) to form it's basis but could see the benefit and how he'd come to those conclusions, then the PT's who rated it more ( to a degree) through their own implementation and experience of the results of others (bro-science), tbh it all got a bit too much for me, cheers though will have a good look around.

 

[Ntini77]

Can anyone recommend me a good exercise bike? Preferably under £200.

Bought one off Argos earlier in the year, and it was close to useless.

 

[117 M34]

Marathon training has started now. 54 miles this week.

 

[FantasyIreland]

Can anyone recommend me a good exercise bike? Preferably under £200.

Bought one off Argos earlier in the year, and it was close to useless.

Have you considered a rower? far better for overall conditioning imo.

 

[Ntini77]

Can anyone recommend me a good exercise bike? Preferably under £200.

Bought one off Argos earlier in the year, and it was close to useless.

Have you considered a rower? far better for overall conditioning imo.

Really?

I'm quite a skinny guy, but my legs are really chunky for some reason.

May look into a rower then. Cheers.

 

[nem]

I've been doing 3 x 12 set/reps on free weigths for years but now considering 5 x 5. Some of my mates have gien it a go and its all been positive so far but could do with a bit of info on it tbh:

Is it simply a case of upping the weight a bit so your struggling on the 5th rep of each set?

What recovery times do you put in between sets? Atm I usually rest for 2 - 2.5 mins.

 

[FantasyIreland]

I've been doing 3 x 12 set/reps on free weigths for years but now considering 5 x 5. Some of my mates have gien it a go and its all been positive so far but could do with a bit of info on it tbh:

Is it simply a case of upping the weight a bit so your struggling on the 5th rep of each set?

What recovery times do you put in between sets? Atm I usually rest for 2 - 2.5 mins.

Basically the first two sets of a 5x5 are progressive warm ups,the next three are your 'working' sets - these should all be at the same weight.When you can complete all three working sets then up the weight very slightly and recommence.

In depth lnk
<a class="postlink" href="http://www.t-nation.com/free_online_article/sports_body_training_performance/reg_parks_5x5_program" onclick="window.open(this.href);return false;">http://www.t-nation.com/free_online_art ... x5_program</a>

 

[bluecityste]

Hi guys.

Theres some good general knowledge in here so I won't add to the debate with any tips etc, but for those of you who want any supplements I have a trade account and can get most things (i.e. USN, PhD, Maximuscle etc etc etc) at good prices so pm me if you need anything and i'll let you know what my best price is. At the worst it should work-out (pun intended!) cheaper than buying online.

Cheers