what you think

Brago63 said:
thats only becouse I'm still researching ok protienboy you told me don't do the same workout trice in a row so I'm trying to get at least 2 more FBW to do that way I can mix it up a bit plus I don't know if I can workout considering several days ago I stept on a nail and it went half way though my left foot! plus I'm still studying compounds and iso and all sorts of other stuff to be sure I'm doing stuff right ok geez don't need to get mad at me just trying to get smart at this stuff as well so I know what you guys are saying I don't know what A1,B1 or C2 stands for I don't even Know what
#x# stands for when you guys put it right next to an exercise just worried I'll do something wrong danm!
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Brag, I couldnt get mad at you. and, I think its safe we all are not. I just hope with the brief debate you got something out of it. I could care less whether I lose or win, if YOU get a benefit---THIS is what its about. I was concerned with the "context" not necessarily the "content", and if you learn something this equals==== :). PB was handling you very well, by the way.
 
Brago63 said:
thats only becouse I'm still researching ok protienboy you told me don't do the same workout trice in a row so I'm trying to get at least 2 more FBW to do that way I can mix it up a bit plus I don't know if I can workout considering several days ago I stept on a nail and it went half way though my left foot! plus I'm still studying compounds and iso and all sorts of other stuff to be sure I'm doing stuff right ok geez don't need to get mad at me just trying to get smart at this stuff as well so I know what you guys are saying I don't know what A1,B1 or C2 stands for I don't even Know what
#x# stands for when you guys put it right next to an exercise just worried I'll do something wrong danm!
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when i said dont do the same workout twice in a row, i simply meant that you have to rotate workout A and workout B. you cant do workout A twice in a row, and you cant do workout B twice in a row either.

im glad you are learning :)

#x# means setsXreps.
rep: the action of actually performing the exercise one time
set: a group of repititions

so a "set" of squats can contain 10 "reps"
you can perform 3 sets of 10 reps
this is displayed by:
SETS X REPS
3 x 10
 
Thank you and sorry PB for getting mad I'm just getting a bit frustrated considering and I alredy told karky this its that for every new thing I discover my mind keeps pounding me with millions of othe questions
 
ok ?1- when you put A1,B1,C2 ect by an exercise what do they mean
?2-whats a FBW useing dumbells only
?3-how many cheat meals may a person have in a week
?4-a workout book told me to do as many reps as I can till exoustion but to me that clashes with overtraining
?5-PB when you gave me those workouts am I sopposed to do them in that order

these are some of my questions
 
the A1 B1 C1 thing is just a way of organizing a workout. It may mean that the two A's(A1,A2) are a superset together. i would have to see the routine to know.

a FBW using dumbells is a way you can train your whole body using only dumbels(lol).
did you mean to ask me for a sample full body workout using dumbells?lol

the number of cheat meals allowed per weak depends on your own dedication and your own personal cravings. i do not need any cheat meals, so i dont take any.
if you are really craving a cheat meal, 1 a week is the max amount of cheat meals i would allow a week.
remember, diet is a HUGE part(most say over80%) of whether you succeed or not.

that workout book wich told you that was misguiding. i could go into detail about why exhaustion is not neccisary but il just say ITS NOT NECCISARY.

the "detail" part:
training to exhaustion too often will wear down your cetnral nervous system fast, which will cripple your weight training(and your mood, trust me lol)

the goal of a workout is not to exhaust your muscles, but to train your muscles to get stronger and in turn larger by recruiting as many motor units as possible.
this is accomplished by lifting a set weight QUICKLY while maintianing perfect form and control.
When you acquire more force, your body becomes stronger and potentially larger.
The only way to lift a weight fast is to exhert maximal force and recruit many motor units.
to get what you train for, of course you will have to perform enough contractions. training volume still matters.

the reason exhaustion is not neccisary is because there is no increase in motor unit recruitment. il explain.
The more motor units are recruited to the muscles, the more force can be produced.
the more force produced, the faster the weight moves.
we all know that during the last reps, leading to exhaustion are SLOW. which means there is no extra motor unit recrution. it is only fatiguing the muscles.

the key to getting bigger muscles is gaining strength.
the key to getting stronger is neural training of your motor units.


and yes, you should do the exercises i gave you in the workout in that order.
 
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Brago63 said:
I alredy told karky this its that for every new thing I discover my mind keeps pounding me with millions of othe questions
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That's called learning, and being exposed to new/different ideas! Some of us have been lifting weights for a long time, and feel like we are just NOW figuring out things we should have known a long time ago. Keep learning, keep an open mind. Try new things, find what works for you. What works great for Karky or Chillen might work great for you, and it might not work great for you. Either way, they and others on the forum, have great advice to offer based on their experiences. Take it, use it, see if it works for you.

For now, someone already summarized for you earlier. Full Body Workouts, get your core strong, that will bring your biceps along. At some point, throw in some curls, but don't do 15 sets of 15 variations of them. A few sets of 1 or 2 variations should be plenty. Have you invested in New Rules of Lifting yet? It would be an excellent addition to anyone's library.

And keep in mind, this is just MY take. :)

Now, lessee...what's that line.....(Chillen don't sue me)....ROCK ON....:p
 
Yes Pb I ment a sample FBW useing only dumbells(lol) my bad and PB I'm a bit confused with lifting wights fast don't you need to lift weight slowly to increse the intensity of the exercise thefor getting you stronger? this is yet anouther thing I found in that book I keep telling people about
 
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There are many opinions on variety of speed in weight training. However, its my opinion, for one starting out, the weight should always be under complete control, and a medium sustained movement, and the excercise done the proper way (form trumps speed). Not real fast, but not too slow, if this makes sense.



OH..............


ROCK ON!!!!!!!!!!!!!!!!!!
 
my opinion falls in the same place as Chad Waterbury:
contract fast, lower fast(but control).

i trust him because he has many certifications and he is a strength training professional.

as chillen said, you must first know how to do the exercise and have the proper balance and form before you can start doing FAST reps.
 
Brago63 said:
so lift fast but only as fast to not go out of control with the weight is that what ya guys are sayin?
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exactly. lifting fast will recruit more monitor units. In short, it means more of your muscle are being used with each rep, which means more strenght and size.
 
ok I see what you guys are saying its just that I thought the thing with push-ups and chin-ups and pull-ups see I was told you do those exercises slowly and the more slower the better so I just naturaly asumed that,that goes for every exercise wieght or no weight
 
sample full body dumbell workout:

workout A
dumbell squats
Dumbbell Squat
dumbell rows
Dumbbell Bent-over Row
dumbell bench press
Dumbbell Bench Press
upper body assistance exercise(your choice)
rotator cuff work(cuban press)
Cuban Press

workout B
stiff leg db deadlift OR one leg single leg deadlift
Exercises - Free Weight - Dumbbell Stiffleg Deadlift
chinups/pullups(sorry, you HAVE to get a chinup bar...db's wont replace it)
DB military press
Dumbbell Shoulder Press
lower body assistance exercise(your choice)
rotator cuff work

never do the same workout twice in a row; you must alternate them. you must train on non consecutive days, 3 days a week.
 
Karky said:
no, its not a compound, im sure you can ask any respectable strenght coach on the planet this question and he will answer that it is isolation.
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Agreed.

Any trainer who has passed any sort of certification will confirm that exercises like hammer curls, standing barbell curls, preacher curls, French Presses are isolation exercises.

Karky said:
I think im gonna start a poll over at jpfitness and copy the results here.
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You have a good reputation over at jpfitness Karky - look forward to the results of the poll.
 
Proteinboy said:
kark, did you just deny the english language's defenition of a compound movement?

obviously, the "weekend warrior's" defenition of a compound movement is different.
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Correct.

And the "weekend warrior's" definition is not the same definition as the generally accepted definition for compound and isolation that has been a part of health and fitness for decades now...the same generally accepted definition accepted by certified trainers and other fitness professionals.

So, within that context, the "weekend warrior's" definition of a compound movement is simply - wrong. :)

Proteinboy said:
he variable is what the word "compound" refers to. but a poll at another website is going to get you what you want to hear.
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No.

The variable implicit in any definition in compound has to with with quantity - compound ( as in more than 1 ) joints.

Proteinboy said:
if someone asked me what a bicep curl is, i would say its isolation for simplicity's sake.
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But, the actual reason it is called isolation is because it meets the definition of an isolation exercise - in accordance with the generally accepted definition of isolation that has been a part of health and fitness for decades now.

Proteinboy said:
ithis is getting very annoying though. who cares if it is isolation or comound.
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Correct - what it is shouldn't be an issue.

But providing newcomers operational definitions of what a compound and isolation exercise - when those definitions contradict generally accepted definitions that have been a part of health and fitness for decades now - is something that we should care about.......we don't want to feed newbies incorrect info on even the most simple stuff - stuff that is Weight Training 101.

Proteinboy said:
we should classify exercises by how many muscles they use anyway. its the whole point of working out...to recruit many motor units in many muscles. who cares about joints!?!?!?
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Compound vs. isolation is simply another way of differentiating one type of exercise from another - i.e Hip / knee dominant, open / close kinetic chain, push / pull, etc. etc. etc. - what's wrong with that ?
 
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