For all you guys wanting to gain muscle, size, etc.

[WazzuRC]

Re: For all you guys wanting to gain muscle, size, etc.

By the way, you mentioned 3 sets. That's 3 sets of 10 right?

[TMagic]

Re: For all you guys wanting to gain muscle, size, etc.

I remember when I first starting lifting so idiot told me to do everything to failure - so at the time all I had was a pair of 15lb dumbells and I did a set of like 100 - 125. After that I couldnt straighten my arms out for a week.

Its about good reps not alot of reps.

Actually working to failure is one of the best things to get the most muscular adaptations in one's workout.

If you don't work until failure, you're not getting the maximum amount of stimulus for hypertrophy.

That's because our muscles recruit different fibers in a sequence. Not all of your muscles used during a particular exercise are being worked. Only some, enough to do the given workload.

It saves the most powerful muscles for last, when you really need them. When you are stopping before you reach failure, you're not using these muscles so you won't get the most stimulus.

It's kind of like, say, you had a little brother. You guys play basketball one on one all the time, and you beat him every time. You don't feel you need to get better because you know you can already beat him. Then one day, he actually beats you. Now you have a reason to actually try to get better.

Same thing with your body. Without using all muscle units for an exercise, your body doesn't really have much motivation to get better because it hasn't been pushed to it's maximum capability. That's why you work until failure.

Thing is, you don't want to do a large volume of work, all taken to failure, for one body part. Especially if you have not worked that body part like that before. That's how you end up in pain. Those last muscles you recruit are the strongest, but also the most fragile so they breakdown easily. But, if you continue training like that, they will develop the structures to hold up against a workload and it won't result in as much damage.

I always work until failure and never have pain. I have my girlfriend working until failure on all of her sets and she never has any pain. It's about the volume you do. You have to gradually progress.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

Actually working to failure is one of the best things to get the most muscular adaptations in one's workout.

There is no need to work-out to failure when you first start a program. If you start hitting plateau's then you can throw in failure sets. Plus there is a grey area when your talking about "failure".

Are you using light weights to failure?

or are you doing a 3 reps of a couple hundred pounds, which is also considered failure?

I still believe when you are begining a program its a good idea to go throw the motions - learn what your body can and cant do andthen build upon that.

[XboxRocks1991]

Re: For all you guys wanting to gain muscle, size, etc.

There is no need to work-out to failure when you first start a program. If you start hitting plateau's then you can throw in failure sets. Plus there is a grey area when your talking about "failure".

Are you using light weights to failure?

or are you doing a 3 reps of a couple hundred pounds, which is also considered failure?

I still believe when you are begining a program its a good idea to go throw the motions - learn what your body can and cant do andthen build upon that.

Both points very well taken.

Obviously going to failure when lifting is indeed a very controversial topic.

[ehh]

Re: For all you guys wanting to gain muscle, size, etc.

There is no reason to ever work out to failure, you aren't doing anything more beneficial to your body. I don't know if you're hurting it, but you certainly aren't helping it.

[TMagic]

Re: For all you guys wanting to gain muscle, size, etc.

Incorrect sir.

It has been proven that muscle units are recruited in a sequence, in order.

The most fatigue resistant fibers, type I muscle fibers, are recruited first. Then to Ic, IIc, IIac, IIa, IIax, and IIx fibers. The first fibers recruited will eventually fatigue and lead to the other fiber types being recruited until they can no longer match the workload at hand where the body will recruit the next level of muscle fibers.

Type II muscle fibers have the MOST potential for growth. They manifest greater increases in size than type I fibers.

This is why you work your way to failure, because if your ultimate goal is hypertrophy and adding muscle, then you want to get the muscles involved that have the greatest growth potential which are the type II fibers.

If you stop before you reach failure, then your selling yourself short because type I fibers are not going to get close to the size a type II fiber can reach.

No only that, but reaching failure is a stimulant that further facilitates the release of hormones that help with muscular growth and fat metabolism.

...and USF...

The best way to go about working to failure is to first find your 1 rep max on any particular workout that your going to be doing.

From there you take 80% of that 1 rep max and use that as your weight. This will lead to one doing about 8-10 reps with the last rep being all out effort leading to failure.


Then you stop. That's it. No need to have someone continue helping you do more reps when you yourself can not do it by yourself.

(If this ^ was what you were talking about ehh, then yeah your right. There is no point.)

[eDotd]

Re: For all you guys wanting to gain muscle, size, etc.

I feel so shameful scuffing down this donut and personal pan pizza while reading this thread.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

I feel so shameful scuffing down this donut and personal pan pizza while reading this thread.

Don't feel bad I had $20 worth of taco bell in one sitting today.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

...and USF...

The best way to go about working to failure is to first find your 1 rep max on any particular workout that your going to be doing.

From there you take 80% of that 1 rep max and use that as your weight. This will lead to one doing about 8-10 reps with the last rep being all out effort leading to failure.

Ok I agree with this - It just when someone starts taking about going to failure I usually think of people doin squat reps at a relatively low weight till they puke.

Most of my large muscle groups reps - Squats/Cleans/Bench Press yada yada yada go

x10-12
x8-10
x4-6
x1-3

Occassionally I do like a set of 25x at the end just get some cardio in my lifting.

[sbmnky]

Re: For all you guys wanting to gain muscle, size, etc.

Get a bench and some Dumbbells and you can do tons of exercises at home.

Concentrate on major muscle group routines....Squats, Bench Press, Low Rows, Pushups and Pullups. These will use the most muscle mass and allow you to burn the most calories.

Diet wise, it's pretty universal.

1. Avoid fast food, sugar, soft drinks, etc.
2. Concentrate on lean meats, fruits, and veggies.
3. Drink water..tons and tons of water.

Divide your plate into thirds...one third should be a lean protein (fish, chicken, lean red meat, etc.)
-One Third should be a complex carbohydrate (brown rice, beans, quinoa, etc.)
-One Third should be a fibrous vegetable (broccoli, spinach, a salad, etc.)

You can never go wrong with that way of thinking.

If you're not eating quinoa, you should be. It's delicious and can be mixed with anything. I usually add raw veggies after the quinoa has been cooked. A cup of cooked quinoa lasts me 5-6 days. I usually eat with chicken or fish. I will follow it up with spinach salad 2-3 hours later.

Dieting is the most fun for me because it allows me to cook my own food. I hardly eat out anymore.

[DC]

Re: For all you guys wanting to gain muscle, size, etc.

Don't feel bad I had $20 worth of taco bell in one sitting today.

Should have went to Chipotle, Moes, Qdoba for all of that. Taco Bell man........

[J.R. Locke]

Re: For all you guys wanting to gain muscle, size, etc.

Anyone got a link to a good workout specifically designed for a basektball player? I am more interested in strengthening my core and legs than upper body.

Trying to get some explosiveness back for the summer basketball rounds in my new city and I am thinking about playing semi-pro football back in my hometown next fall.

Thanks!

[TMagic]

Re: For all you guys wanting to gain muscle, size, etc.

Anyone got a link to a good workout specifically designed for a basektball player? I am more interested in strengthening my core and legs than upper body.

Trying to get some explosiveness back for the summer basketball rounds in my new city and I am thinking about playing semi-pro football back in my hometown next fall.

Thanks!

Not sure if you have the dough or not...

But you should definitely try to get "Jump Attack" by Tim Grover.

I had it and used it for only a few weeks and I was getting great results. I remember while I was doing the program, during some pick up games guys were telling me that on fast breaks, I could have dunked it on some layups because I was getting up so high. I also remember blocking layups on breaks like I was never able to do, easy. I could just wait for the man to release the ball and I could go up and get it. I'm only 5'11.

It really helps with not only jumping height, but with explosiveness which is something I really noticed. I could get off my feet much quicker.


Basically for the workout you would do a lift, a plyometric drill, and then a stretch. That would be one set. So say a squat, then you'd jump as high as you can off of two feet for a set number of reps, and then you'd stretch and repeat.

It also incorporated some balancing exercises and some upper body because those are factors in explosiveness as well.

It's about $40. But you're getting it from the best in Tim Grover. Highly, HIGHLY recommend it.

[cubsfan203]

Re: For all you guys wanting to gain muscle, size, etc.

Anyone got a link to a good workout specifically designed for a basektball player? I am more interested in strengthening my core and legs than upper body.

Trying to get some explosiveness back for the summer basketball rounds in my new city and I am thinking about playing semi-pro football back in my hometown next fall.

Thanks!

I wouldn't mind having some kind of sport specific workout for basketball either. I'm pretty happy with my upper body workout, but lower body just isn't doing it for me. The only reason I work lower body is for when I play basketball.

From what I've read, it's good to mix plyometrics and stretching in with workouts similar to the person before said.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

It's about $40. But you're getting it from the best in Tim Grover. Highly, HIGHLY recommend it.

Ill only buy it if Eddy Curry endorses it.