Lifting question

[LTb1ow]

I was wondering, is it better to lift in slow motion almost and have each motion be slow all the time or is better to switch it up and do some sets quick and some slow? And I don't mean lose all form when quickening it up, but I was worried that my muscles would get used to the slow pace, if that makes sense. Thoughts?

[WildBillyT]

You training for muscular endurance/rip up or power?

[LTb1ow]

Power I think. I lift to lift more, don't really care about being "toned".

[BigAls87Z28]

I think you might be confusing fast twitch muscle fibers with quickness in lifting.
I was always told to go your own pace when lifting, dont rush yourself by jerking the weights around as that will just hurt you.

If you want to lift to build mass, you want to do less reps with more weight.
More reps with less weight will tone. Football offseason ment 125% of what you can to normally 3-4 sets of 10-12, but do 2-3 sets of about 6-8 reps.

[LTb1ow]

Well I don't jerk the weights around, I just mean going really slow or quickening it up a bit.

[LTb1ow]

I do lots of weight in smaller reps.

[CHRIS67]

If your going for bulk, high weights, fast and few reps.

Going for tone, lower weight, slow and many reps.

[LTb1ow]

Ok thanks. But I was talking to my Dad, he is a runner, and he was saying you don't wanna get stuck in a pattern or your muscles will just get used to it and you won't see any gains.

[WildBillyT]

Al is right about the muscle fibers.

If you are lifting for power you want to do explosive movements. So be fast but not jerky. Good form and speed is what you want.

Your dad is talking about muscle confusion. All you have to do to handle that is change your routine every little while.

[LTb1ow]

Ok, so I should be doing pyramid workouts and max out at the end set?

[WildBillyT]

A good power routine is Bill Starr's 5x5. That's what I do and it works great. Just make sure you keep an eye on your joint and tendon stress and pain or you will do some real damage.

http://www.geocities.com/elitemadcow...Linear_5x5.htm

Start low and then reset the program once you establish your real numbers.

[LTb1ow]

Thats kinda what I do, but I just increase the weight after I can do the full set for a week.

[98tadriver]

in all seriousness, get the arnold encyclopedia to modern bodybuilding

my friend and i did that and ive seen the most results from it

for most exercises, we would do a set of 15, 12, 10, 6 each time increasing the weight +10lbs and +20lbs on the last set

deadlifts and upright rows were 10,6,4 or till failure


youve got to be dedicated to your routine.

a good diet and supplements dont hurt either.

[WildBillyT]

Originally Posted by Shownomercy

Thats kinda what I do, but I just increase the weight after I can do the full set for a week.

That's what you do.

You lift on Monday, Wed, and Friday. If you can finish all the sets you move on to the next week with higher weights. If you fail, you do the week over. If you fail for a while, you switch to a different workout for 3 months or so and then come back.

[LTb1ow]

I have a set routine. And I do eat well, and supplement wise I am looking for suggestions.

[LTb1ow]

Originally Posted by WildBillyT

That's what you do.

You lift on Monday, Wed, and Friday. If you can finish all the sets you move on to the next week with higher weights. If you fail, you do the week over. If you fail for a while, you switch to a different workout for 3 months or so and then come back.

Sweet.

[WildBillyT]

Originally Posted by 98tadriver

in all seriousness, get the arnold encyclopedia to modern bodybuilding

my friend and i did that and ive seen the most results from it

for most exercises, we would do a set of 15, 12, 10, 6 each time increasing the weight +10lbs and +20lbs on the last set

deadlifts and upright rows were 10,6,4 or till failure


youve got to be dedicated to your routine.

a good diet and supplements dont hurt either.

Arnold's book is awesome. I have read it cover to cover a bunch of times. The only thing that is kind of outdated is the nutritional info.

[LTb1ow]

Barnes and Noble would have it, yes?

[WildBillyT]

Originally Posted by Shownomercy

Barnes and Noble would have it, yes?

Probably. The old version has an off white/yellow cover and the new version is silver and black.

[LTb1ow]

Sweet, thanks for the advise guys!

[98tadriver]

no prob. with the 15-12-10-6 method, you get bigger, and you will still have definition. taking any supplements or plans for a diet? im gonna go work on my car now, ill check this thread later

[LTb1ow]

Any suggestions are appreciated, as of now I am trying to get off the NO xplod.

[jims69camaro]

it's better if you vary your workouts. that way, you won't be as susceptible to hitting a plateau. those who go in and do their 3 sets of 10 all of the time are the ones who stop moving forward and then wonder why. so, do what you feel like. always listen to your body. if you've got a coupla more reps today, then pull them off. can't quite get to the 15th rep? it's ok, because you are listening to your body.

trust me, you've got a lot to be proud of already. you actually make it to the gym to workout. perfect form is better than too much weight, too. if you start to get sloppy you might get muscles involved in the action that you never thought could. listen to your body, keep perfect form and workout how you like. you'll never do damage to yourself that way.

[WildBillyT]

If you are lifting heavy start taking a joint supplement like Met-Rx's joint guard or a generic Glucosamine/Chondroitin/MSM pill.

[LTb1ow]

LOL, gym.... yea... I guess you could call my room that...