haha
then i'll tell him exactly that

ape la...jadi je la besar
ok what

darklight i have some question regarding the workout article that i have read.

what do u think about this workout :

For strength and hypertrophy

each excercise consist of 24- 36 reps with 80%-90% of 1 RM (1 Rep max)

thats mean, we can spread into 5-6 sets, and each consist of 4-6 reps.

so as for starting, we can start on 24 reps for that particular excercise with the weight of 80% and increase the reps each week and once we can do a 36 reps then we increase on weight to 82% and drop the reps back to 24 and it will goes on for months.

My current workout is still following the OT that is posted in the sticky. and i have been training that for 7weeks, so nex week would be my deloading phase and starting from the week after i plan to get something new to shock my muscle. And the above training i would like to do it as a 5 days split. What do u think?

By the way my goal is basically mass building and make my exercise intensive enough to burn of some fat as well (reduce rest time to 40 -70sec).

wow 24 reps!!! isnt it super tough?
Btw, I still havent find out my 1RM yet...hmmm

hey man. just wanted to ask, which 4-day training routine do u think is better? and what other 4-day training routines would u recommend?

http://www.bodybuilding.com/fun/lobliner28.htm

or

http://www.bodybuilding.com/fun/workout2.p...ercount=28&s2r=

i'm not trying to get too big like all the pro bbuilders out there, my aim rite now is to gain muscle mass and also strength gains. Figured i would go for mass first before progressing to strength training. what do u think?


This post has been edited by sanesaint: Aug 18 2008, 01:14 AM

Dark, can u give some insight on strength and mass training? I am currently working on ~20 sets per muscle group per time..(HVT)

24-36 reps is way overkill imo. And no way you can do 80-90% of your 1RM max with those number of reps. Stick to good old fashioned 10-12 reps, 4-5 sets per exercise, 3-4 exercises per bodypart.

You don't have to. Go by instinctive training.

I do HVT, and I don't max out for 1RM's except for deadlifting but I can match powerlifters in my gym, and my gym isn't filled with weaklings either. HVT can make you very strong, just that it's not that obvious from the high rep poundages we use.

To those who have been following my journal, I apologize for the absence. Taken a 4 week break, and busy with other commitments but will resume posting here by next week or maybe sooner. I'll still be around for questions.

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Added on August 21, 2008, 12:33 pmFirst link looks very good. Second link doesn't work. I'm a firm advocate of high rep, high poudage training (high poundage being relative here). Go for it. You can get very strong with high rep trainign even though you are not maxing out with low reps.

This post has been edited by darklight79: Aug 21 2008, 12:33 PM

is it possible to get strong and not only big by doing high poundage/high rep training?

Of course you can get both big and strong with high poundage/high rep training? Do you think the weights I'm pushing are baby weights? =) Anybody told you the opposite?

when you train for hypertrophy(high reps), strength is your side effect, when you train for strength, hypertrophy is your side effect. when you train for both at the same time, you'll achieve nothing. lol

Not so mate, I train for both. Hence even with high volume high rep workouts, i am still adding poundages to the bar every week.

so i should be continue my training as it is . I realized when i stop certain exercise for a few weeks. I can do much heavier after that. That is why I am trying to find more varieties..

most importantly, i like hvt, i like the pain. thanks mate

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Added on August 21, 2008, 2:01 pmhey, mind explaining the concept/method for width and thickness oriented training for back?

This post has been edited by Sp00kY: Aug 21 2008, 02:01 PM

No problem. Generally pulling movements on a vertical plane are more for width while horizontal pulling is more for thickness. However, you can accomplish both by varying the grip and the movement.

Hey darkie, is it a must to do benchpresses? Cuz I find my shoulders hurt after doing a few reps. Not the muscles but the bones there. And they give this clicking sound. Tho I don't face the same problem with dumb bell presses and flyes. So nowadays my chest workouts are only those 2 and pushups.

No problem. You can do without the bench press. My chest workout consists of:-
Incline db presses
Incline bb presses
Cable crossovers
Gironda neck presses

A lot of bodybuilders don't use the flat bench press, it's more of an ego exercise anyway.

Ego exercise... lol. Yeah I'll do that, love doing inclines. Thx.

This question has been bothering me for quite some time. I'm a beginner in bodybuilding (I think the term body workout would be more suitable) and my goal is to build up strength and muscle mass and lose some fats simultaneously.

My workout regimen is really simple. Mostly high repetition with lighter weights. However, with this combination, I feel that I'm training for muscle endurance rather for strength. I just read "Starting Strength" by Mark Rippetoe (Managed to finish it under 1 hour time, not so sure why his book is so great, too long-winded while the points are hard to grasp.), he strongly criticized my workout plan, The Pyramid Plan. He said that Pyramid workout doesn't prepare a trainee to move to a greater and heavier weights because all the strength is been used up to overcome previous sets. Although his book sucks, he did make a good point, to my case anyway. On the contrary, endurance also plays an important role in building up lactic acid tolerance at very high repetition spectrum. If I focus of strength training, should I follow Rippetoe Programme?

So, my $500 question, do I change my workout plan to low repetition but heavier weights if I want to increase my strength? Or should I just stick to my previous plan?

mark rippetoe has over 30 years of strength training experience. who you think you should listen to?

Not to mention many has received a considerable result after following his start up program...

Lol... I'm rather charmed by your impeccable command of English as well as your eloquent and elucidative posts. Anyway....

My US trainer Blake Skola used a rep scheme of 5,5,8,12 per exercise where he would adjust the weight accordingly. Low reps with heavy poundages and high reps with lighter poundages. That way he got the benefits of both hypertrophy and strength.

Answer to your $500 dollar question, if you want a strength foundation, Mark Rippetoe. If you want hypertrophy/size, there are other viable alternatives. But yes, it is one of the better strength training programs out there. But you don't necessarily have to move on to Madcow's 5 x 5 after that.

This Pyramid workout, where did you get that from? Is it your own plan or you're following another fixed program?

This post has been edited by darklight79: Aug 23 2008, 12:30 PM

You guys are so bombastic .. language part.