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 Darklight's 12 day rotation, Based on request by pm's

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x0angelus0x
post Aug 22 2008, 09:30 PM

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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?
x0angelus0x
post Aug 23 2008, 02:06 PM

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QUOTE(darklight79 @ Aug 23 2008, 12:28 PM)
Lol... I'm rather charmed by your impeccable command of English as well as your eloquent and elucidative posts. Anyway....
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Woah. I have a feeling Mr.Hulk is better off teaching English literature. My English teacher once said that "If a paragraph has more than one sentence that seem to be too garrulous, loquacious and voluble, Yes, I know 99% of students in this class presume I'm speaking an estranged language but this is English nevertheless, you're trying too hard to impress me and failing miserably at the same time. If you want me to stop speaking in this manner, please never again write a verbose essay and hand it up to me. I'll not mark your over elusive work because I have set my priority straight, my headache."

QUOTE(darklight79 @ Aug 23 2008, 12:28 PM)
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?
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I actually formulated the plan myself. I never knew what it's called until I read Mark Rippetoe's book. It's a veteran workout that used to be very popular in weight rooms and gyms from all around the world. As you increase the weights, the repetitions for that particular set is reduced is basically the core for the Pyramid Programme.

By the way, I have trouble understanding 1RM, 10RM and 20RM concept.

Strength Sport-------------------Body Building-------------------------------Endurance Sport
*Strength*-----------------------*Hypertrophy*-----------------------------*Anaerobic Endurance*
<--1RM--------------------------------10RM--------------------------------------------------20RM-->


What the hell is this?

This post has been edited by x0angelus0x: Aug 23 2008, 06:01 PM
x0angelus0x
post Aug 23 2008, 08:29 PM

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QUOTE(darklight79 @ Aug 23 2008, 03:05 PM)
Most strength sports such as powerlifting aren't interested in how many reps can you do with a particular weight most of the time. They want to see how much you can lift with 1 rep, eg. squat/deadlift/bench press records at powerlifting meets. Lifting a particular poundage with just 1-3 reps is a show of strength but it doesn't necessarily induce as much hypertrophy compared to conventional bodybuilding rep ranges. Hence the strength to size graph isn't as linear as most people think.
In order to stimulate optimal hypertrophy, a muscle has to undergo a certain amount of tension under time, which is why bodybuilders do more repetitions to make a set last longer. Obviously if you do just 1-3 reps, your set isn't going to take more than 10 seconds. Go figure.
But there's a certain limit to that. Anything more than a certain number of reps, for example above 15 for most cases and it becomes more of an endurance exercise. Which is why the muscle bulk of long distance runners differ so much from 100m sprinters.
However, the theory of individual muscle fibre composition also applies. Different individuals respond to different rep ranges depending on the ratio of fast twitch to slow twitch fibres. See, nothing in bodybuilding is set in stone. Which is why we need to experiment with our own bodies. Even Madcow once said, his template workout is just that, a template. It's nothing but a guide, but once you know your body better, that program would have outlived its usefulness if you know how to create a program which suits you exactly.

There are no absolutes in bodybuilding. But i'll tell you one thing, those old school bodybuilders knew what they were doing in the 50's. Most of the concepts of old school bodybuilding haven't changed much even till now.
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Basically, what you trying to say is I need to experiment it myself, sort of trial and error to find out which plan suits me best. Just terrific, more unknowns to my equation. Well, thanks again Mr.Hulk for saving my day.

This post has been edited by x0angelus0x: Aug 23 2008, 08:30 PM
x0angelus0x
post Aug 27 2008, 08:10 PM

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Mr. Hulk, you should clean your camera lenses, they're so dirty. It's all black and white and grainy while your face is distorted. We need a coloured picture or it never happens biggrin.gif .
x0angelus0x
post Aug 28 2008, 12:43 AM

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QUOTE(darklight79 @ Aug 27 2008, 09:54 PM)
Then it never happened to you, no problem for me. Lol. I have a colored one too but I love black and white/sephia pics. Most of my friendster pictures are also using that effect. I find colored pics boring. And stop calling me Mr Hulk. =)
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Haha. Ok, ok, I won't call you by that name again. It actually a compliment, sort of.


 

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