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Bodybuilding Forum / Bodybuilding Training / Drop sets?
Posted by: Fox, June 26, 2008, 11:57am
Hello everyone. Just wanted a few opinions on my very basic starter routine! I've just joined a gym (about 9 weeks now) and have started off doing what I guess is the opposite of drop sets?! I'm doing 2 sets of 12 reps on a weight I can just manage, increasing the weight and doing 2 sets of 8 reps and then increasing again and doing 2 sets of 6 reps. I tend to follow this on each exercise.
Am I doing any good with this or shall I scrap it and follow the usual drop sets? I have toned up completely but feel that I have hit a stand still now. Another thing to mention is that I train 3 times a week and do the same routine each time I go exercising as many muscle groups as I can. I am booking in with a trainer but wanted some advice and feedback first. Results so far are about 10lb of weight gain which I can only assume is muscle. My body shape has changed slightly - I'm 5'8" and now weighing 12st dead. I'm eating very healthily and taking ON Whey 3 times daily minimum.
All comments will be appreciated!! Cheers.
Posted by: Madeira Jon, June 26, 2008, 2:54pm; Reply: 1
Hi Fox, and welcome to the forum. I am not expert in bb'ing but no doubt some of the other guys will come on and advise you. I suggest you post up your diet for them to examine.
I would also add what supplements you are taking e.g. creatine, glutomine etc.
As far as your WOs are concerned I would certainly change your routine. You are using the same muscle groups every time you do a WO and you are not giving them time to heal. Muscles only grow when they are resting. Every time you take them to their limit, they suffer a minute "tear". The body repairs this during rest periods by adding more fibres over the tear; hence the muscle gets bigger. It has been suggested that the muscles are rested for a week after strenous exercise.
A very rough example for training could be :-
mon - chest
wed - legs
fri -arms
sun - back
Posted by: Cheshire Cat, September 26, 2008, 8:17pm; Reply: 2
As Madeira states - a change of your routine is need more then anything else. You need to get in the mind state of thinking that muscles grow whilst resting and eating the correct foods, not training more. Using a split (like outlined above) is a possibilty, or training three times per week with a full body split, BUT this would be 3-4 compound exercises.
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