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[Deltasaurus]

i strained my groin last night and need to be back to normal for sports ASAP what should i do??

its not a tear just a decent strain

[Swifto]

well, first i want to say thank you for bringing something debatable to the table and a respectable point of view along with crudentials, i was a proud trainer of the YMCA but have left for other reasons.

that's exactly my point in whcih we both agree on (IN BOLD), you have to understand that my recommendations go out to the general public, and the fact that everybody is different nullifies either of our arguments. i personally do not trained beyond failure, hence forced reps and believe that by doing so, as we both agree on is not best for the joints. i am not into competitive BB, any my joint health means alot to me as i am young and want to have a long long career in exercise. people such as ronnie rowland and myself, dont agree with training beyond failure because of the risks given at hand, and we both believe that forced reps are not necessary in one's routine. its just our opinion, to each his own. the fact is that its more likely to lead to joint/tendon problems than a straight set to failure would. a strtaight set done at 100% intensity in the 4 rep max range is suffiecient enough for hypertrophy, a drop set in the 20 rep range cannot be comparable to maximizing white twitch muscle fibers (strength) but will add unecessary amount of stress to the joints/tendons. but hey, to each his own, glad to have somebody challeng me for a change thou..

Maybe thats just it then, the general public. HIT isnt for the "general public" and there were many contradictions, I found, when I was taught PT and from what I know about bodybuilding and the various training protocols inlvolved.

We'll agree to disagree my friend.

[Deltasaurus]

swifto? u got anything on my strained groin? u got rehab experince?

[Swifto]

i strained my groin last night and need to be back to normal for sports ASAP what should i do??

its not a tear just a decent strain

Cryotherapy (ice). Then warmth.

If you did it last night, your in the acute (sorry, put chronic, thats longer) stage and need to rest it IMHO for 72 hours depending on what stage of strain, tear it is. I'd still leave 72 hours however.

[Swifto]

swifto? u got anything on my strained groin? u got rehab experince?

I was typing as you were mate...

[Deltasaurus]

how much time am i looking at untill i can train again?

[Deltasaurus]

also is ICY hot? type stuff good??? im really depressed about the whole thing

[Swifto]

how much time am i looking at untill i can train again?

It really depends on what grade strain it is?

Is there any bruising/swelling? Is it limiting activites? How painful is it on a scale of 1-10? Can you abduct/adduct your leg unassisted?

Groins are tricky bastards (my GF has a long term groin strain that never wants to go away).

[Swifto]

also is ICY hot? type stuff good??? im really depressed about the whole thing

I'm guessing thats a cream or gel, if so, I think there bullshit. You need a good old fashoined hot water bottle to get the heat deep into the muscle. Topical gels and creams dont do that.

Listen, I'll carry this on via PMs with you. I dont want to clog eattrainrests great thread here.

[eatrainrest]

also is ICY hot? type stuff good??? im really depressed about the whole thing

dude do you mind not hijacking one question was fine

[eatrainrest]

I'm guessing thats a cream or gel, if so, I think there bullshit. You need a good old fashoined hot water bottle to get the heat deep into the muscle. Topical gels and creams dont do that.

Listen, I'll carry this on via PMs with you. I dont want to clog eattrainrests great thread here.

thanks swifto lol, ill talk to you soon good stuff

[Deltasaurus]

no mos hi-jackas.

[Alphatier]

Yesterday was Chest day, did:

Incline Dumbbell Press:
6x90
5x90
8x80 (10 reps, but my spotter gave me a little help on the last 2 reps....just a little thou, the way I like it lol)

Flat Barbell Becnh Press (I'm embarassed to put those numbers out there, but what the hell):
6x170
5x170
8x155

Dips:
7x55
6x55
8x45

Today did Back:

Pullups(again I suck at pullups....I went as wide as i could with the grip):
1) 10
2) 8
3) 6

Lat Pulldown(Wide Grip):
8x140
8x140
6x140

Barbell Row:
8x170
7x170
6x170

Seated Low Row(Close Grip):
10x210
8x210
6x210


Any input?

This week I'm just gonna post all my workouts and let you tweak it.

[eatrainrest]

Yesterday was Chest day, did:

Incline Dumbbell Press:
6x90
5x90
8x80 (10 reps, but my spotter gave me a little help on the last 2 reps....just a little thou, the way I like it lol)

Flat Barbell Becnh Press (I'm embarassed to put those numbers out there, but what the hell):
6x170
5x170
8x155
why would you be embarrased? a good indicator of alot is your progress. who gives what people think

Dips:
7x55
6x55
8x45

Today did Back:

Pullups(again I suck at pullups....I went as wide as i could with the grip):
1) 10
2) 8
3) 6

Lat Pulldown(Wide Grip):
8x140
8x140
6x140

Barbell Row:
8x170
7x170
6x170

Seated Low Row(Close Grip):
10x210
8x210
6x210


Any input?

This week I'm just gonna post all my workouts and let you tweak it.

id cut a few sets in back to 10, and you must not be resting long enough you are digressing each set. try to kick up the rest time.

[Alphatier]

How long do you usually rest?

I rest 90 seconds between each set, and 3 minutes between different exercises. I rest 60 seconds between pullups.

[eatrainrest]

How long do you usually rest?

I rest 90 seconds between each set, and 3 minutes between different exercises. I rest 60 seconds between pullups.

it really depends on your recovery HR between sets and your goals. example-losing weight-shorter recovery HR, strength-longer Recovery HR. why 3 minutes between exercises? the transition between sets and exercises shoudl be about the same. try resting 90 seconds for every set and same with transition. no need for 3 minutes to allow your body to cool off that much.

[Alphatier]

EAT...how's it going bro?

I'm going to hit chest today, so I thought of something like this:

30 Degree Incline Dumbbell Press
45 Degree Incline Barbell Press
Weighted Dips

How's that look?

[eatrainrest]

EAT...how's it going bro?

I'm going to hit chest today, so I thought of something like this:

30 Degree Incline Dumbbell Press
45 Degree Incline Barbell Press
Weighted Dips

How's that look?

i was on vaca BUT, looks fine although i would start out with the barbell than go dumbell

[smithhy333]

great thread! I don't understand the idea behind training beyone failure though, would that mean lifting to failure, then a 20 second rest, then a rep, then a 20 sec rep, then half a rep (each time to failure) etc...?

[eatrainrest]

great thread! I don't understand the idea behind training beyone failure though, would that mean lifting to failure, then a 20 second rest, then a rep, then a 20 sec rep, then half a rep (each time to failure) etc...?

training beyond failure techniques is just that... training beyond failure.

examples-

having a spotter give you assist after you have failed ( 100 percent).

-drop sets

the example you cited is a certain type of patterned workout, not a fan of it though

[smithhy333]

ahh I see

[smithhy333]

All I need is an ideal split and then I can start to think about what exercised I do when...

This split would be for an M1T cycle (the old DS with harsh sides, gains of 20lb in 2 weeks possible).

I know I would need to train very hard, perhaps 5 days, as this is a steroid .

I was wondering what split you could advise, the only problem is that I have a slightly bad posture too, so need to avoid chest muscles (I think).

Thanks.... sorry it's abit of a strange question

[eatrainrest]

not a strange question, first what are your stats? just because your on gear does not necessarily mean you have to workout 5 days a week, by any means actually. i dont understand what your saying, you need to avoid chest mucsles?? you will grown unproportiantely.. personally i dont think gear should be anything .to consider for you.. talk to your doctor regarding this and if he clears you to workout i have critiqued/cited many splits int he first post and throughout the thread.

[smithhy333]

ok thanks. I have been given the all clear by the doc to take M1T however I haven't mentioned that I have overtrained my chest, how may I counteract the effect of this?
edit: stats are 160 lbs 5" 11'

[smithhy333]

ok so I have changed my first two workouts, am I using the optimal exercises?

Day 1: Back

Lying Cambered Barbell Row
Mixed Grip pull up
Stiff-Legged Barbell Deadlift
Weighted Superman
Weighted Ball Hyperextension
Close-Grip Front Lat Pulldown
Bent over rows

Day 2 rest

Day 3: Traps and bicepts
Cable Hammer Curls - Rope Attachment
Concentration Curls
Barbell Shrug
Dumbbell Incline Shoulder Raise
Smith Machine Upright Row


Thanks

[smithhy333]

help I'm overloaded with information...

could you tell me an ideal split (just the days to use which muscles) and I can then add exercises into it using an exercise chart.

[eatrainrest]

ok thanks. I have been given the all clear by the doc to take M1T however I haven't mentioned that I have overtrained my chest, how may I counteract the effect of this?
edit: stats are 160 lbs 5" 11'

thsi doesnt make sense to me... you mean you were overtraining by performing too many sets and or little rest time? if so very simple.. cut back a little but dont throw it out

[eatrainrest]

stay within the set ranges i have recommended for you and you should grow.. given your diet and everythign else is set in order

[DetroitCity]

Hey, I put this together using some of your big info posts.. how does it look? I'm going for size and strength at the moment (just getting back into lifting after a little break .. about a year or so) .. my chest is lacking a bit compared to my other muscles i think and well i never did abs much so i wasn't sure if what i have here will be effective.

Day 1 --
Flat Bench Press (2 sets of 4-6 reps)(1 set of 8-10 reps)
Decline Bench Press (2 sets of 4-6 reps)(1 set of 8-10 reps)
Incline Dumbell Press (3 sets of 8-10 reps)
Incline Flys (3 sets of 8-10)
Weighted Decline Crunches (4 sets of 8-10 reps)

Day 2 --
Deadlift (3 sets of 4-6)(1 set of 8-10 reps)
Wide-Grip Pullups (3 sets max)
Seated Cable Rows (3 sets of 8-10)
Wide Grip Pulldowns (3 sets of 8-10)
Seated Calf Raise (4 sets of 8-10 reps)

Day 3 --
Military Press (3 sets of 4-6 reps) (1 set of 8-10 reps)
Upright Rows (3 sets of 8-10 reps)
Halos (2 sets of 10 reps)
Shrugs (3 sets of 10 reps)
Weighted Decline Crunches (4 sets of 8-10 reps)

Day 4 --
Rest

Day 5 --
Squats (4 sets of 4-6 reps) (1 set of 8-10 reps)
Leg Presses (3 sets of 8-10 reps)
Lying Leg Curls (4 sets of 8-10 reps)
Seated Calf Raise (4 sets of 8-10 reps)
Weighted Decline Crunches (4 sets of 8-10 reps)

Day 6 --
EZ Bar Curls (3 sets of 4-6 reps)(1 set of 8-10 reps)
Close Grip Bench (3 sets of 4-6 reps)(1 set of 8-10 reps)
Seated INcline Curls (3 sets of 8-10 reps)
Skull Crushers (3 sets of 8-10 reps)
A)Dumbell Preacher Curls (3 sets of 10-12 reps)
B)Tricep Pushdown (3 sets of 10-12 reps)
Barbell Wrist Curls (2 sets of 8-10 reps)
Reverse Wrist Curls (2 sets of 8-10 reps)

Day 7 --
Rest

[spywizard]

How long do you usually rest?

I rest 90 seconds between each set, and 3 minutes between different exercises. I rest 60 seconds between pullups.

I rest until my blood pressure equalizes.. normally 125

[Loaded6161]

Does my monday workout seem kinda all over the place?

Did Bi's tri's and back

[eatrainrest]

Does my monday workout seem kinda all over the place?

Did Bi's tri's and back

i wouldnt do that workout.. why dont you post up your workout you currently do so i can take a look

[eatrainrest]

Hey, I put this together using some of your big info posts.. how does it look? I'm going for size and strength at the moment (just getting back into lifting after a little break .. about a year or so) .. my chest is lacking a bit compared to my other muscles i think and well i never did abs much so i wasn't sure if what i have here will be effective.

Day 1 --
Flat Bench Press (2 sets of 4-6 reps)(1 set of 8-10 reps)
Decline Bench Press (2 sets of 4-6 reps)(1 set of 8-10 reps)
Incline Dumbell Press (3 sets of 8-10 reps)
Incline Flys (3 sets of 8-10)
Weighted Decline Crunches (4 sets of 8-10 reps)
too many sets.. what do you mean by 4-6. do you mean your applying the overload training principle going 4 reps max and moving up in weight once you get 6 perfect form? if so thats what you shoudl be doing. stick to 9 sets going 3 flat bench press, 3 inclinde dumbell press, and id go 3 decline flys, very similiar to my curfrent.

lets go 4 reps max for the first 2 sets of incline d-bell and flat bench and last set 12 max. flys do 8 or 12 reps max.

Day 2 --
Deadlift (3 sets of 4-6)(1 set of 8-10 reps)
Wide-Grip Pullups (3 sets max)
Seated Cable Rows (3 sets of 8-10)
Wide Grip Pulldowns (3 sets of 8-10)
Seated Calf Raise (4 sets of 8-10 reps)

i like this..... id go heavier with the wide grip pulldowns and seated cables go liek 6 reps max. annd once you get 8 perfeect form jack the weight.. the O-LOAD principle should be applied to every rep range withing 3 reps. can also do shrugs here isntead, can go 4-6 sets with shrugs if its lagging

Day 3 --
Military Press (3 sets of 4-6 reps) (1 set of 8-10 reps)
Upright Rows (3 sets of 8-10 reps)
Halos (2 sets of 10 reps)
Shrugs (3 sets of 10 reps)
Weighted Decline Crunches (4 sets of 8-10 reps)
id do 4 day split, taking off this day and combining shoulders, biceps, triceps,

Day 4 --
Rest

Day 5 --
Squats (4 sets of 4-6 reps) (1 set of 8-10 reps)
Leg Presses (3 sets of 8-10 reps)
lets do 4 reps max first 2 sets of leg press, be advised higher risk of injury form should be spot on and not locking out. last set do 12 reps max. you shoudl also leg ext 2-3 sets for a total of 8-10 sets of quads.
Lying Leg Curls (4 sets of 8-10 reps)
Seated Calf Raise (4 sets of 8-10 reps)
Weighted Decline Crunches (4 sets of 8-10 reps)
looks good just apoply the overload training principle.

Day 6 --
EZ Bar Curls (3 sets of 4-6 reps)(1 set of 8-10 reps)
Close Grip Bench (3 sets of 4-6 reps)(1 set of 8-10 reps)
Seated INcline Curls (3 sets of 8-10 reps)
Skull Crushers (3 sets of 8-10 reps)
A)Dumbell Preacher Curls (3 sets of 10-12 reps)
B)Tricep Pushdown (3 sets of 10-12 reps)
Barbell Wrist Curls (2 sets of 8-10 reps)
Reverse Wrist Curls (2 sets of 8-10 reps)
6 sets tris, 6 sets BIS. they will grow. id go 6 reps max for first 2 sets of close grip, and ez bar curls. the rest shoudl eb probly 8 IMO.

Day 7 --
Rest

i also recommend ronnies slingshot but for smaller groups during reload they should be 8-10 sets rather tahn 12.

[DetroitCity]

too many sets.. what do you mean by 4-6. do you mean your applying the overload training principle going 4 reps max and moving up in weight once you get 6 perfect form? if so thats what you shoudl be doing. stick to 9 sets going 3 flat bench press, 3 inclinde dumbell press, and id go 3 decline flys, very similiar to my curfrent.

yes i mean i am applying the overload training principle .. i use to do 9 sets of chest for a long time and my chest is seriously lagging in strength and size compared to my other muscles .. what i typically did was flat bench, incline db bench and incline flies .. i can't do decline flies and my current gym or even decline db press only barbell .. i like 9 sets of chest but it wasn't working for me so i tried adding in the decline basically .. need some sort of change

lets go 4 reps max for the first 2 sets of incline d-bell and flat bench and last set 12 max. flys do 8 or 12 reps max.

its hard to do 4 rep max with incline db sometimes cuz i don't always have a spot and would have trouble just getting a weight i can only do 4-6 times up for the first time... ill switch the flies to 10-12

i like this..... id go heavier with the wide grip pulldowns and seated cables go liek 6 reps max. annd once you get 8 perfeect form jack the weight.. the O-LOAD principle should be applied to every rep range withing 3 reps. can also do shrugs here isntead, can go 4-6 sets with shrugs if its lagging

i feel like i need to do more reps for somethings to increase size and not just strength and to get a real good pump on.. my strength is pretty decent for my size i would like to get a bit bigger would you still suggest dropping the reps and higher weight?

id do 4 day split, taking off this day and combining shoulders, biceps, triceps,

I may do this, my arms are big compared to other muscles so i shouldn't have to have a day for just arms

lets do 4 reps max first 2 sets of leg press, be advised higher risk of injury form should be spot on and not locking out. last set do 12 reps max. you shoudl also leg ext 2-3 sets for a total of 8-10 sets of quads.

yeah risk of injury is not good but i dunno .. by the time i do 4 or 5 sets of heavy squats my quads are pretty shot already .. i don't think there is much point in doing leg ext cuz the machine at my gym is a waste of space

6 sets tris, 6 sets BIS. they will grow. id go 6 reps max for first 2 sets of close grip, and ez bar curls. the rest shoudl eb probly 8 IMO.

yeah i think ill drop to 6 and throw this in with shoulders.. will i get size with 8 or just strength? .. thats all im worried about

thanks alot for your input!

[eatrainrest]

too many sets.. what do you mean by 4-6. do you mean your applying the overload training principle going 4 reps max and moving up in weight once you get 6 perfect form? if so thats what you shoudl be doing. stick to 9 sets going 3 flat bench press, 3 inclinde dumbell press, and id go 3 decline flys, very similiar to my curfrent.

the body adapts to a routine somewhere between 8-12 weeks. you should change everythign. exercises, rep ranges, i even change up my splits

yes i mean i am applying the overload training principle .. i use to do 9 sets of chest for a long time and my chest is seriously lagging in strength and size compared to my other muscles .. what i typically did was flat bench, incline db bench and incline flies .. i can't do decline flies and my current gym or even decline db press only barbell .. i like 9 sets of chest but it wasn't working for me so i tried adding in the decline basically .. need some sort of change

lets go 4 reps max for the first 2 sets of incline d-bell and flat bench and last set 12 max. flys do 8 or 12 reps max.

its hard to do 4 rep max with incline db sometimes cuz i don't always have a spot and would have trouble just getting a weight i can only do 4-6 times up for the first time... ill switch the flies to 10-12

flied are fine 10-12. the luxury or D-bell press is you can drop the weights!

i like this..... id go heavier with the wide grip pulldowns and seated cables go liek 6 reps max. annd once you get 8 perfeect form jack the weight.. the O-LOAD principle should be applied to every rep range withing 3 reps. can also do shrugs here isntead, can go 4-6 sets with shrugs if its lagging

i feel like i need to do more reps for somethings to increase size and not just strength and to get a real good pump on.. my strength is pretty decent for my size i would like to get a bit bigger would you still suggest dropping the reps and higher weight?

well i guess ask your self the ultimate question? size or strength? than you have to find out what works for you.. i think 4 reps max works the best for strength, while somewhere between 6-10 works the best for size. i feel size for me is 6-8 and when i want strength i go 4 reps, and when i want to confuse msucle fibers i go 8 or 12 reps.

id do 4 day split, taking off this day and combining shoulders, biceps, triceps,

I may do this, my arms are big compared to other muscles so i shouldn't have to have a day for just arms
why not? dont you want them bigger? a 4 day split will still workout every muscle 1x weekly.

lets do 4 reps max first 2 sets of leg press, be advised higher risk of injury form should be spot on and not locking out. last set do 12 reps max. you shoudl also leg ext 2-3 sets for a total of 8-10 sets of quads.

yeah risk of injury is not good but i dunno .. by the time i do 4 or 5 sets of heavy squats my quads are pretty shot already .. i don't think there is much point in doing leg ext cuz the machine at my gym is a waste of space
lol ok, than ldets do 4 squats 4 leg press. 8 sets quads minimum... some feel higher reps work better for legs... so try between 8-12

6 sets tris, 6 sets BIS. they will grow. id go 6 reps max for first 2 sets of close grip, and ez bar curls. the rest shoudl eb probly 8 IMO.

yeah i think ill drop to 6 and throw this in with shoulders.. will i get size with 8 or just strength? .. thats all im worried about

your diet will tell

thanks alot for your input!

red comments lol

[thai-lan]

cool ill be posting my training routine soon hope you can tweak it a little

[eatrainrest]

cool ill be posting my training routine soon hope you can tweak it a little

yessssssir

[eatrainrest]

soonoma ive seen you down there but no posts

[eatrainrest]

bump for b o r e d o m

[spywizard]

Ok... I have a 52 yr old woman 22% bf, active 5'4"

fused spine... been training her for 6 weeks.. have her up to 210 lb leg press, and 100% body weight in upper body..

I need to progress the upper body more since she is going to be lifting a canoe over her head doing some portaging activities with it..

canoe is 65 lbs and 8' long.. see the problem??

More torso core training with heavy weights is the plan for now.. side bends, up and over with cable exercises..