Would Like Some Grading

[LawMan018]

I just would like your guys opinion on how well I am starting off... Basically, I haven't worked out on a steady program for a year (once a week, a month, etc). I have recently gotten on one and would like to see how well I am doing and what I need to work on. I'm 5'10, 154 lbs, 7-8 % bf and 18 years old...

For each exercise I do around 5 sets, and I use heaviest weight on fifth set.

I've worked up to 185 on Bench Press.
My squats are 245.
Bicep Curls are 80.
Tricep Pushdowns around 90.
Shoulder Press is a 55 dumbbell in each hand.
I use a 70 lb dumbbell for bent over rows with 1 arm.
Standing Calf Raises are around 300.
And Hamstring Curls (mind went blank on their name) are around 155.

I just want an overview and which ones you think I need to concentrate on more based on the weight used. This is what I got from my first workout in a long while and would like some helpful criticism...

[perfectbeast2001]

Are you training for powerlifting or bodybuilding. If it's Bodybuilding forget how much weight you lift as it means nothing. What is important is how it feels and the use of good form. If your powerlifting you should concentrate on Bench, Squat and Deads.

[LawMan018]

I'm going for bodybuilding. I have an Ectomorph/ Mesomorph body type... If that helps at all. So what do I need to concentrate on... Comfortable weight... 6-8 reps? Big sets?

[SMAN12b]

Here is some basics Hope it helps:



BASICS OF BODYBUILDING
AS INSTRUCTED TO ME PERSONALLY BY A FORMER PROFESSIONAL BODYBUILDER,
PRESENTED HERE FOR YOUR CONSIDERATION BY:

SMAN12B

Muscle Physiology:

Anaerobic Exercise vs Aerobic Exercise

Fuel source burned during weight training = SUGAR (From all Carb Foods)
Fuel source burned during cardio training = FAT (Dietary or stored body fat)



Muscles use as fuel: 1st = Blood Sugar
2nd= Stored Sugars (Glycogen)
3rd= Protein & fat (Catabolic State)

Muscle Fibers used in:

Weight Training= Mostly Fast Twitch Muscle Fibers

Aerobic Training= Mostly Slow Twitch Muscle Fibers

2 Kinds of Fast Twitch Muscle Fibers:
2A- These fibers can expect growth of only 25% greater.
2B- These fibers can expect growth of 100%

GOAL OF BODYBUILDERS IS TO TRAIN TO HIT THE “2B” MUSCLE FIBER
All weight training uses the “2A” fibers FIRST, but they have limited growth potential!
“2B’s” are more stubborn and only come into play in response to TENSION. When tension on the muscle is greatest, THEN and only then do the “2B’s kick in!!!

WORKING 2A FIBERS OVER AND OVER NEVER RECRUIT THE 2B’S
If you hit the 2B’s, you will ALWAYS use the 2A’s first!!
MORE WEIGHT=MORE MUSCLE RECRUITMENT

SO, what determines Total Muscle Recruitment??
HEAVY WEIGHT IN THE 6-12 REP RANGE WITH PROPER FORM

REP RANGES: Less than 6 reps = Increase in strentgth but not muscle size.
From 6-12 reps = Increase in strength AND size.
More than 12 reps = Improves muscle endurance NOT size.

Too many reps produces too much LACTIC ACID which breaks down GLYCOGEN (muscle fuel) and the ACID build-up prevents total muscle contraction!

# OF SETS TO DO FOR BODY PARTS(Just a guideline)

CHEST= 9- 11
BACK= 9-14
QUADS= 9-12
HAMS= 4-6
CALVES= 4-6
BI’S = 6-8
TRI’S = 6-8

In REAL life, More sets are better, HOWEVER do NOT let the INTENSITY fall!!
Meaning, all sets have to be HEAVY in the 6-12 rep range and taken to failure
Failure = last two reps should be extremely hard or require some assist to complete.

NO LIGHT SETS!! Except your warm up sets.

[auslifta]

good for all newb sam

[SMAN12b]

good for all newb sam

Who is SAM??? hahahahahahah

[Foskamink]

Here is some basics Hope it helps:

im not new to lifting but that answered a few grey areas for me thanks

[*Narkissos*]

I'm going for bodybuilding. I have an Ectomorph/ Mesomorph body type... If that helps at all. So what do I need to concentrate on... Comfortable weight... 6-8 reps? Big sets?

I think you've come asking all the wrong questions.

The weights you use aren't a reflection of 'where you're at'.

e.g. My first coach was a very successful bodybuilder.. with one of the most perfect chests i'd ever seen.. and his bench wasn't 200 lbs.

Bodybuilding is about building the illusion of muscle.. Not tossing up poundages indiscriminately.

Pics will give us an idea of 'where you stand' physique-wise...and what you 'need to work on'

Narkissos

[LawMan018]

Okay I'll get some pics... As soon as I buy some new batteries for camera... damnit

[Steve80]

e.g. My first coach was a very successful bodybuilder.. with one of the most perfect chests i'd ever seen.. and his bench wasn't 200 lbs.

Bodybuilding is about building the illusion of muscle.. Not tossing up poundages indiscriminately.



Narkissos

What do you mean by bodybuilding is about building the illusion of muscle? Also are you saying you can lift light and stll grow?

[yodaddy]

i think smans first post should be a stickie that ish was great, and im not new to this at all......great job man

[SMAN12b]

What do you mean by bodybuilding is about building the illusion of muscle? Also are you saying you can lift light and stll grow?

The Illusion I believe Nark is speaking of (and he can correct me if I am wrong), is the symetry of YOUR body.

if you build a symetrically asthetic body, it doesn't have to lift a million pounds to look strong and very pleasing to the eye.

Generally speaking. He who lifts the most weight, isn't always the best looking. just look at most powerlifters. to look at them, they look huge but not defined.

Personally I would rather look defined and symetrically balanced, then to look like the Pillsbury Dough Boy and be incredibly strong.

JMHO