14 replies to this topic

[mattdc2r]

Now I know this will be of little interest to most, but just in case.

I'm now on day 2 of phase 1's training schedule. In the past I've stuck to 4 sets, 6-8reps. Maybe 4 exercises per body part.
The training schedule is mad, supersets, 15-35 reps for 3 sets. Up to 13 exercises in a single session.

Says gains of up to 25 pounds in 10 weeks. I've never trained so hard and now I hurt lots. Good job tomorrow is a rest day.

Anyone else doing it?

[GTIAlex06]

Now I know this will be of little interest to most, but just in case.

I'm now on day 2 of phase 1's training schedule. In the past I've stuck to 4 sets, 6-8reps. Maybe 4 exercises per body part.
The training schedule is mad, supersets, 15-35 reps for 3 sets. Up to 13 exercises in a single session.

Says gains of up to 25 pounds in 10 weeks. I've never trained so hard and now I hurt lots. Good job tomorrow is a rest day.

Anyone else doing it?

This an online magazine or can i get hold of this online somewhere?

Looking to get back into training after a year off being too busy/stuff going on.

[Davethepioneer]

Supersets are the future lol, I saw my biggest gains doing these!

[Beej123]

Im guessing you are all fairly experience at training, i just wanted to point out in case someone who is new to any sort of training programme reads this, (and im sure you will all agree) supersets are not for everyone, if you are starting out in training, 8-10 reps in sets of 2-3 is the best way to start out, you can do yourself more damage than good if you go at it too heavy and too hard.

Personally for me, supersets are the future! I had a knee injury and took a year out of excercise and now my programme is intense, mine is more cardio for cycling etc. but i do supersets when that week rolls around and they do get by far the best results!!

[Davethepioneer]

Im guessing you are all fairly experience at training, i just wanted to point out in case someone who is new to any sort of training programme reads this, (and im sure you will all agree) supersets are not for everyone, if you are starting out in training, 8-10 reps in sets of 2-3 is the best way to start out, you can do yourself more damage than good if you go at it too heavy and too hard.

Personally for me, supersets are the future! I had a knee injury and took a year out of excercise and now my programme is intense, mine is more cardio for cycling etc. but i do supersets when that week rolls around and they do get by far the best results!!

Tottaly agree, going straight to 8-10 reps 2-3 sets is the best way to start out. Ive seen it so many times in my gym people going straight to the heavy weights and not being able to finish the complete rep properly and lifting the weight in such a way that they are doing damage to themselves. We all have to start somewhere and as as stated above is perfect. Cardio is the key to it all in my opinion.

Edited by Davethepioneer, 05 January 2011 - 09:06 AM.

[Beej123]

lifting the weight in such a way that they are doing damage to themselves

Another great point, if you have never trained before it's worth spending the money at a gym or on a personal trainer if only to learn the right technique, worse case is you injure yourself, best case is you don't see any inprovement!

Im telling from experience, i thought i was Rocky when i started 5-6 years ago, took 4 months out almost immediately with a torn tricep, oups!

[Davethepioneer]

lifting the weight in such a way that they are doing damage to themselves

Another great point, if you have never trained before it's worth spending the money at a gym or on a personal trainer if only to learn the right technique, worse case is you injure yourself, best case is you don't see any inprovement!

Im telling from experience, i thought i was Rocky when i started 5-6 years ago, took 4 months out almost immediately with a torn tricep, oups!

I too have learnt the hard way. I had a rotor cuff injury and it must have been a good 8 month before that felt any better.....You live and learn lol

[tuktuk]

Once i can do 3x8 i move the weight up

My theory is more weight = more mass

Only thing ive done similar to this is a shoulder routine

1 x 10 - upright row
1 x 10 - military press
1 x 10 - behind head press
1 x 10 - side raises

You do the above without stopping, first 3 with barbell and side raises with dumbell

repeat 3 times...

[mattdc2r]

Totally agree with all the above. So many young lads( andsome not soyoung ) in the gym I go to, throwing up big weights and lowering them uncontrollably. Standing Bi-cep curls, where the whole body from above the knee seems to be involved.

I used to do it myself. Now it's all about form. Nice and slow on the way down.

Magazine isn't available online I don't think.

If you don't want to buy the magazine, pm me your address and I'll photocopy it for you next week at work.

Something ihave noticed. I'm not a big bloke, but still fairly strong.
Usually I'll do hammer curls at around 22-24 kg, with this, I use 6kg dumbells. I did try with 8kg, but couldn't complete a set (superset). Close gripbench press is usually 60-80, but can now only manage 40 lol.

Think phase 3 incorporates tri-sets lol

Edited by mattdc2r, 05 January 2011 - 10:14 AM.

[Davethepioneer]

I use bodybuilding.com for all info regarding excercise. It covers the complete range from cardio to each body part workout to food recipes. Bicep curl seems to be the one I see alot of where they are swinging the weight up because its far to heavy, there no isolating the movment at all, its just a case of getting it up there and completing the movement no matter if its good form or not lol

[Beej123]

Anyone reading this who is looking at starting to train, especially cardio, take a look on the royal navy website, they have a very intense, highly effective excersise programme on there that you can download for free and print out, its simple, you dont need any of your own equipment and it really does work.
It it totally universal and ANYONE can do it.

No good for strength training but for CV its great!

[mattdc2r]

If you've got limited access to the gym, which I have had in the past when working abroad. I found that the best exercises without weight are press-ups. Alternate between hand positions. Cross thumbs are particularly hard, but great for Tri's.
Pull- ups. Again, change your hand positions. I really struggle with pull-ups as foolishly neglected training back untill recently (found it boring and really bloody hard)
Dips. You can do these between 2 chairs. Best exercise ever IMO.

Edited by mattdc2r, 05 January 2011 - 10:31 AM.

[tuktuk]

I think any beginner should drop all the isolation stuff

deadlift
bor
squat
bench
overhead press

all you need to get started

Edited by tuktuk, 05 January 2011 - 10:35 AM.

[Davethepioneer]

Anyone reading this who is looking at starting to train, especially cardio, take a look on the royal navy website, they have a very intense, highly effective excersise programme on there that you can download for free and print out, its simple, you dont need any of your own equipment and it really does work.
It it totally universal and ANYONE can do it.

No good for strength training but for CV its great!

Are you a bootneck fella?

[Beej123]

Naa, was recommended by a mate lol