Repping patterns... |
1Fast400 Forums > Training |
| Posted by: SFW_SFW May 23 2008, 04:15 AM |
| Well ive been lifting for a solid few years now and i think its time for a change in SOMETHING... possibly my repping pattern. I have almost always done 10, 8, 6, or 5x5 so now im looking for something new. I still want to put on quality mass but id like to obtain a "harder" look. I feel like i dont have that high of a bf% (prob around 13) but i feel like im just more mass that muscular looking. I just feel like for as much as i lift and diet and work out in general that i should be harder. Do you guys think this could be due to a lack of carbs? (because i dont watch them that closely) or do i need to change something in my training regiment? What suggestions do you guys have as far as adjustments that could be made to help these problems? Is there any truth to the rumor that differing numbers of reps per set produce different musculature? |
| Posted by: JW32Hoops May 23 2008, 09:00 AM |
| Try 2-3 weeks of high volume stuff, in the 10-15+ range. Your body might respond well to a few weeks of that, if it's been used to 6-10 for a long time. Might bring out some definition. Not basing that on anything scientific, but worst case scenario it'll be a switchup for you mentally. Try some supersets and dropsets. |
| Posted by: Alex226408 May 23 2008, 09:20 AM |
| For years i could say that i had the same problem as you.... First look at you diet. Before i could say i complied with my diet about 75%. Now i comply with my diet 95% and the difference is big time. You will have to research you self on how to eat right.... Working out you need to push your self harder and make some changes. I myself used to overtrain and it was killing me. Now i work out 3-4times a week for about 50 min. each (of weight training) and it works best for me. I do cardio 3 times, HIIT for 15 min. or reg. cardio for 25. When i work out i work out HARD. Make every rep count keeping pefect form and going as heavy as possible for the amount of reps you are trying to get in. I work out partner helps big time. If you are just going through the motion laughing with your friends you are doing nothing. You need to go up on wieght and switch it up or you will not see gains... I always switch up my work out. I LOVE dumb bells. Switch from machine, BB, DB...hit everything. Your first exercise or two are what are going to work you out the best so always switch it up. If you hit bench EVERYsingle time you hit chest as your first exercise you are killing your self...switch it up. Throw in supersets. Drop sets are great. I have been working out for about ten years and i get sore everysingle time. My traps are killing my right now!!! A work out i do lately that works great is my fisrt set ill be my warm up set then i will go from heavy to low. For example, Bench 135x20 245x4 225x6 205x8 Try it out. Now you supp. You did not specify you exect goals but i would look into a fat burner and something to build mass. I am taking levi. R, incarnate with shock therapy/storm and it is working GREAT. Buy your self a quality protein, glutamine, some bcaas. Things you need to look into.... Well i hope i helped. Woke up this morning and felt like writing. lol. Keep Your diet in check most importingly, your workout and supps. With HARD dedications EVERYONE can reach there goals. Goodluck! Alex |
| Posted by: azfittrainer May 23 2008, 10:10 AM |
| Obtaining a "harder" look is about body fat %. If mass is your main goal try Hypertophy Specific Training. |
| Posted by: SFW_SFW May 23 2008, 12:17 PM |
| thanks for the replies guys. i appreciate it. @jw: what exactly are drop sets? i hear everyone talk about them but ive never been educated on them. @alex: thanks for all of the info. im definitely going to be reevaluating my diet a little bit. i think as a whole it is solid but might need some tweaking. i want to make decent gains this summer so ill be sure to check my supps too. At the moment i am somewhat poor so all i use is bcaas and protein. what are the necessities? |
| Posted by: willpiazza31 May 23 2008, 12:19 PM |
| You don't even need BCAA's if money is a concern. Just protein bro. And creatine if you want since it's cheap. A kilo of mono is like $20 tops and should last at least 6-8 months. |
| Posted by: azfittrainer May 23 2008, 12:30 PM |
| Lots of people get in great shape and don't supplement with BCAA's. Just get in plenty of protien, and you'll be fine. |
| Posted by: spickidy May 23 2008, 12:55 PM |
| Switch up reps and exercises every 4 to 6 weeks to shock you muscles. Usually higher reps and super or tri-sets bring on good cuts. Of course check your diet and get a good fat burner. |
| Posted by: var Jun 12 2008, 04:24 PM |
| also a lot of good proteins have bcaa content already provided, like optimum nutrition. |
| Posted by: Lorken Jun 12 2008, 04:45 PM |
| I've read that people who can lift the heaviest have a "harder" look. Not sure if this is true, but you might try a lower rep range (2-6). It will probably help with making progress also. And if you think about it, you can get strong without being big, so your muscles have to change in some way, and I'd imagine they would be more dense, and "harder". However, looking "hard" is still all about BF%, and sub-q water content. |