Methods for gaining muscle and losing fat

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One important thing I forgot to mention is all of my methods revolve around training for muscle size gain, NOT TRAINING FOR STRENGTH. If you are looking to get really strong, don't follow one word I say.

There is an entirely different training approach when training for maximum one-rep lifts.

I have one relative and several friends local who compete in strongman competitions, and their workouts are pretty long and typically involve a lot of sets (that are never to failure) that slowly build up the weight to the desired level.
 
Interesting that negative reps seem so popular, and have been for quite a while now. I've never really used them myself, preferring to do methodical and smooth reps, a bit on the slow side in both directions, with the slightest of pauses at either end of the rep. I've read about the virtues of pronounced negative reps, but I've never seen the big guys actually using them in the gym, only the wannabes. (Aside from the big guys touting them in magazines and books. Ever notice at the magazine stands that there always seems to be a new and revolutionary way to do a bicep curl?) Perhaps I've been going to the wrong gyms or maybe the right gyms but at the wrong times. Who knows. I know I've made all kinds of mistakes over the years that I've managed to somehow slowly correct over time. And so, I await the responses of those people here who decide to try negative reps for a time as compared to the regular kind that they have been using up until now. Perhaps then it may be time for me to correct yet another oversight on my part. Always looking for ways to improve and maybe get a little bit smarter.

As an aside, the way I like to force reps is to go to failure and then pause for a few seconds before trying to eke out another rep or two. However, I would only do this on the last set of an exercise. Anyone here do that?
 
Quote from Brass:

As an aside, the way I like to force reps is to go to failure and then pause for a few seconds before trying to eke out another rep or two. However, I would only do this on the last set of an exercise. Anyone here do that?
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I do that often, especially if I'm not quite getting the rep range I want. So for example, if I'm shooting for a set of 12 - 15 reps on lat pulldowns but I only end up getting 10 reps before going to failure, I will pause at the top for a few seconds with my arms straightened out and then try to get one more once I feel I'm able to do so. Then I'll do the same rest-pause procedure to get to rep number 12.
 
Quote from Brass:

Interesting that negative reps seem so popular, and have been for quite a while now. I've never really used them myself, preferring to do methodical and smooth reps, a bit on the slow side in both directions, with the slightest of pauses at either end of the rep. I've read about the virtues of pronounced negative reps, but I've never seen the big guys actually using them in the gym, only the wannabes. (Aside from the big guys touting them in magazines and books. Ever notice at the magazine stands that there always seems to be a new and revolutionary way to do a bicep curl?) Perhaps I've been going to the wrong gyms or maybe the right gyms but at the wrong times. Who knows. I know I've made all kinds of mistakes over the years that I've managed to somehow slowly correct over time. And so, I await the responses of those people here who decide to try negative reps for a time as compared to the regular kind that they have been using up until now. Perhaps then it may be time for me to correct yet another oversight on my part. Always looking for ways to improve and maybe get a little bit smarter.

As an aside, the way I like to force reps is to go to failure and then pause for a few seconds before trying to eke out another rep or two. However, I would only do this on the last set of an exercise. Anyone here do that?
More...

Brass,

You have seen the "big guys" use eccentric resistance but you didn't recognize what you were seeing. You see this with the bench press a lot. A spotter helps the trainee during the concentric phase of the lift, at the top fully releasing the weight to the trainee who lowers it back to his chest. This allows the trainee to utilize more resistance than he could otherwise, and accentuates the negative (eccentric).

Almost every bench presser uses this, and you'll see it often with the squats too. Sometimes with barbell curl.

Help to raise the weight so a greater weight can be used on the negative side of the rep. Almost everyone uses this device to increase tension and stimulate greater development.
 
Quote from 50/50:

Brass,

You have seen the "big guys" use eccentric resistance but you didn't recognize what you were seeing. You see this with the bench press a lot. A spotter helps the trainee during the concentric phase of the lift, at the top fully releasing the weight to the trainee who lowers it back to his chest. This allows the trainee to utilize more resistance than he could otherwise, and accentuates the negative (eccentric).

Almost every bench presser uses this, and you'll see it often with the squats too. Sometimes with barbell curl.

Help to raise the weight so a greater weight can be used on the negative side of the rep. Almost everyone uses this device to increase tension and stimulate greater development.
More...
I know what you're talking about, but I rarely saw the big guys doing it that way, except maybe during the last couple of reps. I'm not saying it doesn't happen, just not so much where and when I go. Again, it always seems to be the newer guys who are trying the fancier and more complicated stuff. In any event, I don't like to depend on spotters so I choose my exercises accordingly. In fact, the only exercise for which I ever required a spotter was the barbell bench press, which I no longer do.
 
For those who have kids, maybe more so boys, although girls show up too for their sports, which I think is great, go to summer workouts for football, or whatever fall sports. At least my kids, 2 so far at different high schools have had similiar programs. They combine lifting, endurance, and lifting for endurance. The programs are modeled after professional programs. My 2nd son is in high school now, and my 3rd is going with him even though he is only a 7th grader to the summer workouts. The 2nd son is 6'1" and ~250(a lineman obviously), but he is in much better shape than probably 90% of the population. His pediatrician argues with me, and I tell her to actually go and workout with these kids. She wouldn't survive 10 minutes. The kid is also on the swim team, and swims distance. For those of you that know swimming, it involves constant resistance, and is one heck of a sport. Great workout all by itself, and very kind to your joints for old farts like me.
Point being, the best workouts for muscle mass, strength, and endurance seem to be ones that vary the workouts day to day. Alternate muscle groups, but also vary the exercise used for the target muscles within the week, and definitley include cardio.
My question is anybody else have mental issues when they miss a workout? I've been told I am a real ass on the days I have missed workouts. I know it ticks me off, but the wife says I am more of an ass than normal when I miss workouts. Isn't it great to have someone who is willing to say shut up and quit whining just because you missed a workout. :))
 
Quote from Brass:

I know what you're talking about, but I rarely saw the big guys doing it that way, except maybe during the last couple of reps. I'm not saying it doesn't happen, just not so much where and when I go. Again, it always seems to be the newer guys who are trying the fancier and more complicated stuff. In any event, I don't like to depend on spotters so I choose my exercises accordingly. In fact, the only exercise for which I ever required a spotter was the barbell bench press, which I no longer do.
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Every pro uses a spotter and for good reason: Greater greater weight means greater tension, on both the positive and negative phase of the rep.
 
Quote from 50/50:

Every pro uses a spotter and for good reason: Greater greater weight means greater tension, on both the positive and negative phase of the rep.
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I'm not arguing the point. I just don't like to rely upon or wait for anyone to help me with my workout. This is why the compound exercises I chose do not require assistance to do my sets and occasional forced reps. Besides, I'm not a "pro," just a weekend warrior who presently spends less than 5 hours in the gym per week, of which no more than 3 hours are dedicated to resistance work.

And as I said, for the most part I have seen spotters primarily helping with the last couple of reps rather than being there to help focus primarily on negative reps, which was my earlier point.
 
Quote from taclander:

...My question is anybody else have mental issues when they miss a workout? I've been told I am a real ass on the days I have missed workouts. I know it ticks me off, but the wife says I am more of an ass than normal when I miss workouts. Isn't it great to have someone who is willing to say shut up and quit whining just because you missed a workout. :))
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Yes, I almost always feel guilty when I have to miss a workout, and always feel mellow after one.
 
Quote from Brass:



And as I said, for the most part I have seen spotters primarily helping with the last couple of reps rather than being there to help focus primarily on negative reps, which was my earlier point.
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Most trainees do sets of 5 to 8 reps, the spotters i've witnessed help with at LEAST half the reps (not the last "few").

You said previously you don't see many taking advantage of negative resistance. I corrected this by pointing out that the spotter is a device to do just that, and thaat most people train with a partner, esp the pros.

Whether they or you know it or not, the negative is acutely accentuated with the assistance of the spotter. As well the positive.
 
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