QUOTE(wallpaper89 @ Nov 28 2008, 06:56 PM)
hello dark, im interested to start on this HVT as well, as soon as my exams are over on the 8th of december. just wondering, don't your muscles get tired after doing your first exercise? i'm sure you are doing it at the best weight you can do at 3-4 sets of 10-15 reps, so shouldn't the muscles be too worn out to execute the next few other exercises?
If you want to aim for a PR, do it on the first exercise selection, the other exercises should be at a maintenance poundage. Aiming for a PR on the subsequent exercises will just cause you to burn out. For example, my chest day would consist of the Smith machine incline bench, machine chest press, incline dumbell bench presses and i'll finish off with some cable crossovers. Let's say i start off with the Smith inclines first, i would attempt PR's on those but i wouldn't try any PR's on the subsequent exercises, as in keeping the poundages moderately heavy on the second compound exercise and the last compound exercise i keep it light and go for pump sets of lighter weight and higher reps within the 12-15 range.
Isolation exercises should always be lighter weight and very high reps, above 12 sometimes hitting 20 reps.
The point is, I'm a firm advocate of instinctual training thanks to Terry Gallyot (my mentor and Mr Asia). Focus on good nutrition, good nutrient timing and sufficient rest and the PR's will come naturally. Don't feel pressured to make PR's. Try for them only if you are able to. If you get all the aforementioned factors in good order, PR's will come naturally. A PR doesn't necessarily mean heavier poundage, it can also be achieved with more reps even if you're using a lighter weight compared to the last workout.
You need to understand that volume is the key word here. For example, a trainee does a set of Smith shoulder presses for:-
185lbs x 8 for 4 sets. In total volume that wold be equal to 185 x 8 x 4 = 5920lbs
The following week he does 165lbs x 10 for 4 sets, even though it was a lighter weight, he still achieved a better set because the total volume would be 165 x 10 x 4 = 6600lbs
Do you now get my point about volume being the key word here? Of course the poundage range should be around 70-85% of your 1RM max. Anything less and you'd just be getting a pump but no growth. The weight has to be sufficiently heavy to challenge you at least.
QUOTE(wallpaper89 @ Nov 28 2008, 06:56 PM)
i don't know most of the exercises you are doing, so i'll search for them at bodybuilding.com or youtube after my exams, but in the event that i can't find descriptions of that particular exercise, will it be ok to ask for guidance here?
Of course. The point of my journal here is to help members here.
QUOTE(wallpaper89 @ Nov 28 2008, 06:56 PM)
also, i noticed that you didn't do decline bench press in your last chest workout... is it advisable for me to include that in my exercise, as my lower chest is really shapeless and still needs to be worked on?
i'm planning to skip the gym for a week before starting HVT... is that necessary, or am i advised against it?
Don't worry about the shape of your chest. Technically you can't shape a muscle. The insertion points of muscles for an individual is genetically predetermined. But if you notice, most bodybuilders always have an overpowered lower chest and an underdeveloped upper chest. I'm sure you don't want your chest to look like a pair of b!tch tits after working so hard on it. Focus more on incline work and your lower chest will still grow.
Well jsut take the weekend off and start on a Monday. =)
QUOTE(wallpaper89 @ Nov 28 2008, 06:56 PM)
damn, today's a bad day for me. i blacked out in the gym lol. i've been doing standing shoulder military press on the smith machine for 75lbs(total weight on both sides) for so many weeks that i've lost count of the actual number. can't seem to improve on that, but out of shame i forcefully tried doing 80lbs today. first set was ok, but on the second set, halfway through the 3rd rep, i blacked out. i don't know exactly what happened, i just remember myself doing the 3rd rep, and then next thing i know, i woke up on the floor. stood up wondering what happened, realised my head hurts and my vision was blur. apparently my specs were flung a distance away from me when i hit the floor.
took a short rest, realised i have suddenly developed a trauma against 80lbs standing military shoulder press, and ended up doing 3 sets x 50lbs x 10 reps instead T.T
Sorry to hear that. Seriously, attempting PR's poundagewise every week just to conform to a set of figures on a piece of paper seems flawed imo when one's goals are bodybuilding oriented. And although military presses are a great exercise from a powerlifting's perspective, there are MUCH better alternatives to that if you're a bodybuilder such as seated dumbell shoulder presses, seated barbell presses or Smith machine shoulder presses. They allow a trainee to use more weight = bigger muscles . Generally, all that stabilization shit is more for powerlifting.
QUOTE(wallpaper89 @ Nov 28 2008, 06:56 PM)
by the way, i have one more question to ask. what is the general rule for breathing during exercise? i usually hold my breath through out a set when doing bench presses and shoulder presses, and i take a fresh breath for each rep i do on deadlift and pendlay's rows. as for dips and pulll-ups i breath out when exerting my muscles, and breathe in when returning to starting positiong. am i doing it right? what is the correct breathing pattern for different exercises?
When exerting, positive phase of an exercise, breathe out. When on the negative phase, breathe in. Drop the Pendlay rows and pull ups. Replace Pendlays with barbell rows/cable rows. Replace pull ups with cable pulldowns. You get better mind muscle connection with them.
You don't necessarily have to do deadlifts, they're not really a bodybuilding exercise. I do them only like once a month or less.
QUOTE(wallpaper89 @ Nov 28 2008, 06:56 PM)
sorry for the long-winded post, but i feel i could really use some help from someone more experienced than me. thanks, and nice poundages you have there. they're seriously insane lol, in a good way.
It's fine don't worry. I always have a soft spot for beginners. Don't be afraid to ask for help. I don't really have an elitist mentality despite the tag. Good luck.
Mar 31 2008, 07:33 PM, updated 16y ago
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). Most real hardgainers never really continue working out. the problem these days is often that most of the information most trainees get is from steroid users who in five years go from nothing to the world championships. they also talk about muscle gains of ten twenty pounds a year. Something some of the guys I have trained could look forward to over a five year period. But then again I trained with a guy who went on to become Mr. Natural Australia and he could do almost anything and gain, while I would do the same workout and for legs the same weight and put on hardly anything. We even ate the same meals. His bench was way above mine though, never could match him there. Again if that is you in your signature then you really should think about giving competing a go at least once, especially i f your legs are a match for your upper body.
you always relied on pressing movements for your chest?
I dont wan super huge and i prefer ripped and of course with a bit of mass
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