Weightlifting/ Workout

[^_^ Gem132]

got a quick question, if your trying to bulk, is it good to change to light weight higher reps for a week or 2 than go back to heavy weight lower reps just to shock the muscles ? cos i just did a pump class last night and that has light weight higher reps and damn is my whole body sore

[OrionStang]

I never use 'light' weight. When I lift heavy, I use a weight I can get for 3-5 reps. If I'm lifting "light", I use a weight I can use for 8-10 reps. You can get a pump from any workout, just squeeze the working muscle on every rep. If you need to change things up, the best way to do it is by changing exercises or order of exercises and bodyparts.

[woodzyspl]

i see, also was gonna ask, in morning i just do a 30min walk around neighbourhood to wake up. at night should i do a more intense cardio?

and for lifting is it best to go slow controll for a week or 2 then blast big weights?

tryna get best shape i can for xmas

BTW GEM will you be comeing to meet kai greene on the 13th?

[OrionStang]

No need for slow reps. Explode the positive portion, by flexing the working muscle(not swinging, leaning, or cheating though), then control the negative(but don't fight it).

[^_^ Gem132]

awwwok, just a guy that works in my gym is always teling me to do light weight for a week or to to shock the muscle, guess he is wrong , and yeah i stay at 6- 8 reps normally do you grow in size only doing 3-5 or is that just purely strength related ?

and woodzy i didnt even know who kai greene was until than, and that mofo is huge. when and where is it

[Tebo]

my training is going well gained a few lbs im up to 139 again from 132 at 5'7". Havent posted in a while or much at all. Got my bench up to 225 but thats only down to my elbows that was for 6 reps, if i go any lower on that weight it will re injure my left shoulder. So the plan is to work my lower weights and get full range of motion and good control so i can go all of the way down. Oh and im actually working shoulders now. I think i like a real intense shoulder day better than a bench day which has been my favorite for a while.

[woodzyspl]

near fitness first in ctown, oposite hungry jacks is a new sup store, he be there.

[Watch the bass]

cardio once a day, morning is best....that's it.

weights 3-4 times a week...that's it.

do not do cardio and weights inthe same workout. cardio in the morning...weights in the afternoon. warmup should be 5 minutes WALKING on the treadmill.

My knowledge is cardio in the evening and weights in the morning!!!

[OrionStang]

[quote name= Gem132' timestamp='1317367273' post='1704405]

awwwok, just a guy that works in my gym is always teling me to do light weight for a week or to to shock the muscle, guess he is wrong , and yeah i stay at 6- 8 reps normally do you grow in size only doing 3-5 or is that just purely strength related ?

and woodzy i didnt even know who kai greene was until than, and that mofo is huge. when and where is it

Light weight is a waste of time. Think about it as just going through the motions. If you're doing 6-8 reps, the last 2 should be very hard to get. My 3-5 rep schemes are mostly for strength, but do add some muscle because i'll do 10 sets or more.

my training is going well gained a few lbs im up to 139 again from 132 at 5'7". Havent posted in a while or much at all. Got my bench up to 225 but thats only down to my elbows that was for 6 reps, if i go any lower on that weight it will re injure my left shoulder. So the plan is to work my lower weights and get full range of motion and good control so i can go all of the way down. Oh and im actually working shoulders now. I think i like a real intense shoulder day better than a bench day which has been my favorite for a while.

Dud if you can't bench all the way down, don't do it all, you're gonna reinjure yourself. Incline bench is easier on the shoulder joint if you can do that instead.

cardio once a day, morning is best....that's it.

weights 3-4 times a week...that's it.

do not do cardio and weights inthe same workout. cardio in the morning...weights in the afternoon. warmup should be 5 minutes WALKING on the treadmill.

My knowledge is cardio in the evening and weights in the morning!!!

Nope. Cardio first thing is the best, on an empty stomach or a VERY LIGHT snack (banana or scoop of protein).

[Superjay]

If you're going to do light weights do them through to failure, wait 5 minutes then do it again to failure, wait 5 minutes then again to failure. This SHOULD be 40-100 reps. This helps lean the muscle. I would use 45 pound dumbbells for incline press, and go until I absolutely cannot push any more. Supersets are the same idea. Go and go and go and go and go until you're to the point you can't move...then rests and do it all over again. This increases endurance. DO NOT DO THIS DURING A BULKING CYCLE...it will fawk up any progress you've been making in strength and size. I always Bulk cycle, cut cycle, endurance cycle, lean cycle, cut cycle. Then start again. This is a year. That way, at the beginning of each summer I'm 30 pounds heavier than the last year, and still look like a GOD on the beach. I'm starting bulking next week since summer is over. at the end of 5 years of this I'll be around 265 and 8% body fat. That;s my goal for 40....