Methods for gaining muscle and losing fat

[Rehoboth]

You could say that if you hit plateaus on the major exercises, then that could be a result of over training, under training, or that is the strength limit that your body will endure.

 

[Baron]

Quote from Brass:

Just another observation about your earlier comment here. Since you are doing, and advocating, only 3 sets per muscle group twice a week, and you are getting the rather impressive results that you are, then wouldn't anything beyond that point be considered overtraining?

Because I don't know whether or not my results would be even greater unless I try. Perhaps it will be overtraining, perhaps it won't.

 

[Maverick74]

Baron, what does your leg workout look like?

 

[Baron]

For all of my leg sets, I'm going for 20 reps.

My lower body workout on Tuesday:

Dumbbell squats
Stiff-legged deadlifts
Leg Extensions
One-legged calf raises


My lower body workout on Thursday:

Leg Presses
Lying hamstring curls
Lunges with dumbbells
Calf raises on leg press machine

 

[Maverick74]

Quote from Baron:

For all of my leg sets, I'm going for 20 reps.

My lower body workout on Tuesday:

Dumbbell squats
Stiff-legged deadlifts
Leg Extensions
One-legged calf raises


My lower body workout on Thursday:

Leg Presses
Lying hamstring curls
Lunges with dumbbells
Calf raises on leg press machine

You found more reps less weight works better then more weight less reps?

Is that 20 reps total per exercise or 20 reps per set for 3 sets?

 

[Baron]

Quote from Maverick74:

You found more reps less weight works better then more weight less reps?

Yep. By far. And it's much safer on the knees, hips, and spine too. I'd much rather push myself to the max on a 20-rep set of squats than I would on a heavy 4 - 6 rep set.

And if you've never done a 20-rep set of squats to failure, you are in for a quite an experience. :eek:

Quote from Maverick74:

Is that 20 reps total per exercise or 20 reps per set for 3 sets?

20 reps per set for 3 sets

 

[Rehoboth]

Quote from Baron:

Yep. By far. And it's much safer on the knees, hips, and spine too. I'd much rather push myself to the max on a 20-rep set of squats than I would on a heavy 4 - 6 rep set.

And if you've never done a 20-rep set of squats to failure, you are in for a quite an experience. :eek:



20 reps per set for 3 sets

What is your estimate of % of 1 rep max? You might like this post.

http://www.leangains.com/2010/08/high-reps-vs-low-reps-for-muscle-gain.html

 

[achilles28]

Quote from Baron:

Yep. By far. And it's much safer on the knees, hips, and spine too. I'd much rather push myself to the max on a 20-rep set of squats than I would on a heavy 4 - 6 rep set.

And if you've never done a 20-rep set of squats to failure, you are in for a quite an experience. :eek:



20 reps per set for 3 sets

ATG squats?

 

[Baron]

Quote from achilles28:

ATG squats?

No. I don't go that low. I'm usually at parallel or a little higher.

 

[Baron]

Quote from Rehoboth:

What is your estimate of % of 1 rep max? You might like this post.

http://www.leangains.com/2010/08/high-reps-vs-low-reps-for-muscle-gain.html

It's been a decade since I've done a 1 rep max on legs. The most I've ever squatted was 455lbs for 3 reps. But that was a long time ago.