Proper Training

[Big Wes]

Everytime I go to the gym Its the same thing over and over again. Peaple go through their average marathon style workouts doing multiple sets per body part. Lifting weight their bodies can easily handle. And training 5 days per week with the assumption more is better. The funny thing is thease peaple never seem to make any progress. The reason is simple they are not putting enought demand on the body to make it grow. Your muscles will only grow if you go beyond what they are used to. Progressive increases in weight each time you train forces the muscle to adapt to the new load placed upon it therfore making it stronger and larger. That means training heavy 1-2 sets per body part 6 to 8 reps. When you can hit 8 reps add some weight. very simple yet very effective. Getting proper rest in between training is just as important as training. I work my entire body in 2 days only doing 2 sets per body part till failure. upper body on day one legs on day two. then I rest for 4 days and do it all over again. I gained 15 pounds of natural muscle in one year without any gear. Just by letting my body recover properly. Steroids are great, but without proper training they are a waste of money.

 

[sparetire]

but the other night i showed up for a late night work out for my shoulders. I hit them hard, worked them to fail and I noticed this guy working out from the left of me at the end of the weight racks. I just noticed, he's been there before I started my workout tonight. What I thought was odd, is that that guy was basically doing the same 4 excercises for his shoulders for over a period of and hour and ahalf. Grunting and screaming with light weight. just baffled me.

 

[benapollo]

I do a similar workout but do 2 compound exercises per body part and one isolation. I do a few warm up sets and do 1 working set to 8 reps as you do and if you hit 8 up the weight. and do a lighter 12-15 rep for the isolation exercise.

I do go 4 times a week but have started doing some cardio even though i hate it at the gym. I agree i gained 14lbs in just over 6 months with this and i love it.

I was under my natural weight when training though as i ahd been laid of with a back injury.

 

[Joe Stenson]

Everytime I go to the gym Its the same thing over and over again. Peaple go through their average marathon style workouts doing multiple sets per body part. Lifting weight their bodies can easily handle. And training 5 days per week with the assumption more is better. The funny thing is thease peaple never seem to make any progress. The reason is simple they are not putting enought demand on the body to make it grow. Your muscles will only grow if you go beyond what they are used to. Progressive increases in weight each time you train forces the muscle to adapt to the new load placed upon it therfore making it stronger and larger. That means training heavy 1-2 sets per body part 6 to 8 reps. When you can hit 8 reps add some weight. very simple yet very effective. Getting proper rest in between training is just as important as training. I work my entire body in 2 days only doing 2 sets per body part till failure. upper body on day one legs on day two. then I rest for 4 days and do it all over again. I gained 15 pounds of natural muscle in one year without any gear. Just by letting my body recover properly. Steroids are great, but without proper training they are a waste of money.

I don't agree that the volume has to be that low, but good post nonetheless.