the GAINS thread - Page 279

Videri · #**2781** 07-20-2021, 05:48 PM

Sweet. I'm glad I get to pick your brains. I was actually mainly asking for recommendations for what brand or model of bench to buy, or perhaps tips for what to look for or avoid when picking one.

myrddraal · #**2782** 07-21-2021, 09:15 AM

Quote:

Originally Posted by Skarne [You must be logged in to view images. Log in or Register.]

Bench: 4x10
Lat Pull downs: 4x10

Incline bench: 4x10
Seated Rows: 4x10

Flat bench dumbbell: 3x10
Cable flys 3x25

Tricep Extensions: 4x10
Seated Extensions: 4x8
1 arm cable extensions: 4x6 (each arm)

Cardio 20 minutes

There’s a pretty good bench/back/tri workout that’ll get you results if you’re just starting

Kinda high volume for beginners isnt it? Considering that the most effective volume generally agreed on is 10-20 hard sets per week split up over 2 times a week to maximize increased protein synthesis into the muscles. At least if you want to maximize results anyway.

Skarne · #**2783** 07-21-2021, 09:25 AM

Yeah they’d be real sore

Gustoo · #**2784** 07-21-2021, 11:10 AM

Quote:

Originally Posted by Skarne [You must be logged in to view images. Log in or Register.]

Yeah they’d be real sore

No they would be running weight that is light enough for 10 reps which is too light for gains from my experience.

Good to mix it up though.

myrddraal · #**2785** 07-21-2021, 11:15 AM

Over all I agree with the exercise selection though. I'd personally probably only do one of the versions of flat, I like dumbbells myself since you can get more range of motion. I'd also personally like to see skull crushers superset with close grip bench for triceps instead of one of the extension variants, that shit burns my tris at the end of chest / tris days.

myrddraal · #**2786** 07-21-2021, 11:19 AM

Quote:

Originally Posted by Gustoo [You must be logged in to view images. Log in or Register.]

No they would be running weight that is light enough for 10 reps which is too light for gains from my experience.

Good to mix it up though.

It depends what you're working on. 1-3 is good for peak strength prep, 3-6 is solid for strength training, 6-15 is good for hypertrophy, the 15+ range is good for metabolites, the most important part is making sure your weight is appropriate.

Skarne · #**2787** 07-21-2021, 11:46 AM

Quote:

Originally Posted by Gustoo [You must be logged in to view images. Log in or Register.]

No they would be running weight that is light enough for 10 reps which is too light for gains from my experience.

Good to mix it up though.

I disagree. 10 reps aren’t easy and can give the best gains if weighted properly in my experience. I usually add weight every other set.

Gustoo · #**2788** 07-21-2021, 12:45 PM

When you bench 450 come at me with tips okay?

Just kidding I'm not big into heavy weight just did it for a while and talking about what worked for me.

Good advices.

myrddraal · #**2789** 07-21-2021, 04:24 PM

Making a high protein pumpkin cheesecake and a high protein pizza. Will post recipies if they are good.

Skarne · #**2790** 07-21-2021, 06:34 PM

Quote:

Originally Posted by Gustoo [You must be logged in to view images. Log in or Register.]

When you bench 450 come at me with tips okay?

Just kidding I'm not big into heavy weight just did it for a while and talking about what worked for me.

Good advices.

Aye I used to do heavy weight too, but I hurt my neck really bad and ever since then I don’t go too heavy (in terms of for me)