Question?

[FatGuy]

Here is my work out:

Mon - Chest and Bi's

Flat - 135x10
185x10
245x10
135x10~15

This is basiclly, how i do all my excercises. My third set is my heaviest and then i do a 4th set, of what my 1st set weight was, for a cool done, burn out kinda thing.

My question is, i always see people say going heavy??, would this mean heavy in a rep range of 2~5, 6~8, etc..... What kind of reps should you be doing if you are goiing for size and strength.

Right now i am 5 10 and 265. I have lost so far 25 lbs to get here. What i would like to do is lose another 45 ~55 lbs, before i do my first cycle. My goal is to be rather large, and in shape. I want to do a com;lete turn around of the old me. The only thing i take right now is the occasionnal Clenbuterol.

I pretty much have the excercises down that i want to do in my head, i just am a little confused about the rep range i should be striving for. I also for the first time in 5 months will have a work out partner starting next monday, so this should help me too, with going "heavy".

Thaks for any and all advice in advance people.

FatGuy

 

[Freak Show]

If you're lookin to drop some weight I wouldn't be too concerned with "going heavy". If I were you, and this is only a suggestion, I would keep my reps to around 10-12. Your biggest concern should be intensity. Just cuz you ain't throwin around huge poundages, doesn't mean you can't bust your ass. Don't get sucked into this "how much ya bench" crap. Will a big bench equal a stellar physique? Not hardly. Your next biggest concern should be your rest periods between sets. Keep it short. Short rest periods correlate with a high Growth hormone output which is great for muscle building and fat burning. I would suggest no more than 1 min. between sets. After those two, you need to focus on exercise selection. Hit your muscles from every angle possible. Again, don't get sucked into this 3 sets of 3-4 exercises garbage. Try 1-2 kick ass balls-to-the-wall sets, and do like 5-6 exercises. With short rest periods, it won't take all that long. If you like this, and want some more opinions, feel free to email me or something. Good luck to you.

[email protected]

 

[b fold the truth]

I consider heavy as 1-3 reps. Light is 5-6, anything more than 10 is high rep.

B True

 

[FatGuy]

You say 2 sets of 5~6 excercises per BP, I would still lose weight if i were doing 4 sets of 3~4 excercises with rather high intensity, but as well as losing fat i should gain muscle underneath, which in turn will burn more fat due to the fact that muscle burns more cal, than fat . COrrect?

FatGuy

 

[Freak Show]

You say 2 sets of 5~6 excercises per BP, I would still lose weight if i were doing 4 sets of 3~4 excercises with rather high intensity,
FatGuy

I'm not sure I understand completely. Are you asking me or telling me? Let me take a stab at it. This is a gross oversimplification but it still applies here: Something is better than nothing.
If you're new to this, anything you do will be beneficial as far as muscle gain and fat loss. sure you could drop weight with 4 sets of 3-4 exercises. Nothing 'wrong' with it, but my experiences have shown me that I and others I train respond well to what I proposed. Is it written in stone? NO. But I think bodybuilders rely so much on this 3 sets of 4 exercises methodology. IMO, that's why people give up, blame genetics, or hop on a bunch of juice without giving a second thought to changing their training routine. You'd be amazed at what an open mind can help you achieve with this.
P.S. give the short rest intervals/few sets/many exercises thing a try. You won't be as strong but remember that's not what you're shooting for. With short rest intervals, performing 3-4 sets is almost futile. You'll find that out by the third set.

 

[MuSuLPhReAk]

I aim for the 4-6 range...has worked wonders for me.