criteria for increasing weight?

U

unlimitedx

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My goal is to get bigger so I've been using free weights for various exercises in 3 sets and 6-8 reps each.

Is the criteria for moving up to the next weight when I can successfully complete 6-8 reps for all 3 sets?

ie if i did 8-8-6 i would move on to using higher weight,
but if i did 8-7-5 i would use the same weights again next time?
 
unlimitedx said:
My goal is to get bigger so I've been using free weights for various exercises in 3 sets and 6-8 reps each.
Click to expand...

Understood.

Is the criteria for moving up to the next weight when I can successfully complete 6-8 reps for all 3 sets?
Click to expand...

How is your diet structure? Amount of calories, etc?

Its my opinion, if you reach 7 on the FIRST set, increase the weight. You have two potential choices here. IF you reach 7 on the first set, you could add 5 pounds, for the remaining two sets--or-allow (hopefully) further progression with getting at least one more rep on sets 2 and 3 with the same weight, and not increase the total weight by 5 pounds for all three sets until next workout.

Personally, if it were me and doing straight sets, and my rep cut off was 6, and I got 7 on the first set, the weight is going up, NOW, and I use the added 5 pounds the remaining 2 sets. I am not jacking around, I am busting the crap out! :)------This is where one of the primary successes in the gym come from! Force the body to adapt and overcome. No complacency. No being comfortable, make the body adapt and get better.

Its my opinion, that one "aggressively assaults" progression at every affordable and reasonable opportunity given: PERIOD.

There is NO "awe f-ck it" room in the gym. One "unf-cks themselves" on-the-fly and with pre-planning on how to do this "out of the gym".


To take full advantage of the many benefits of strength training, it's important to progress, or consistently advance the intensity of your workout by challenging your muscles with heavier weights.

This is one of the grossly misunderstood and taken for granted elements in a strength training, but is by far the most important, IMO.

And, its the "silent" killer of your personal gains (even IF you diet is correct).

In other words, your diet isn't going to compensate for your lack of effort in the gym, or a plan of action to combat a progression complication or a bad "attitude" when going into your weight room.

IMO, one "type of bad attitude" is complacency (which takes on many faces).

Your attitude "should be this" each time you go to train:

I am going to increase my reps from my last workout and/or increase my the weight used or otherwise "ensure" that my intensity and/or volume amount is increased as compared to my previous workout history to ensure my body has to continually adapt and overcome.

The sheer force of attitude can thunder your veins.....you ought to try it some time.

I will do "what it takes" to ensure this happens:

I have a plan of action (though many concepts studied) to combat problems (on the fly while in the process of working out) to combat progression problems (sticking points, lack of rep increases, topping out on an exercise, etc).

I am NOT training BLIND. I am educated and fired up. I will prevent my body wanting to stay in homeostasis. I will win. This will lose. End result: We both win, I knew it, my body didn't. I know better then my body.


I see this far too much on this forum:

Damn! I didn't make the 10 reps on the Dead Lift (when you know its the same rep count and weight used the last WO). And just walking off, PISSED

There is no room for this BULL SH^T!: ("knock it off, now!")


What the heck is wrong with you all (except for a select few): Thats right, get mad. You should.

THIS IS UTTER CRAP.

"UNPISS" yourself. You piss on being pissed. This puts it out.

Got that?

Check this THUNDER: You put the "wimp" outside that door before you enter the place you train, and go in with an attitude problem. You problem is with your body and it wanting to stay the same, and it "differs' with your mental attitude. There is no room for "wimps" in building the body you want.

GOT THAT?

Do you have "attitude?"

Or are you being "rude"

"rude" by being a wimp to your body.

Don't ever LET IT DOWN!

GET WITH IT! and ROCK THE HECK OUT! :):):)

I see far too many people (I care about) in the same place......they were a year ago...And, the only thing one can do is point the index finger directly in your face. The person at the tip of the index finger represents who is at fault.




Best wishes


Chillen
 
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Wow, thank you very much Chillen! Very insightful =) So I must increase the weight at every opportunity..

I don't have access to a kitchen at my living location so my food choices are quite limited.

But in terms of "staple" food that I consume daily:

whey protein
bagels with cream cheese
bread with peanut butter or ham w/ cheese
spinach
milk
nuts (pastachios lately)

I definitely need more meat in there, but since I cannot cook at my location I've resorted to eating out to compensate for that.

My stats: 21yo, 5'11", 145lbs. Yeah, I'm skinny.
Goal: ~170 lbs. Hopefully I can do this before May of next year. Possible?
 
This is my personal take only, as people varies. I would adjust my weight / rep / set to how I feel like. Maybe, that day I am in the mood to do some really heavy lifting and then i would jack the weight up and do 5x5x5 or maybe I am feel sluggish and need to rev up my system so i go 10x8x8x8 with slightly lower weight. I would ajust the weight to push my limit of being able to do those numbers and usually, i fail to reach it but then I tried and am pushing my limit. Oh btw, I have an amazing spotter, my brother who have been working out with me since childhood and we know it others mannerism and when to come in and give a slight nudge or to pull the bar up quickly as my form has gone to out the window.

If you want to get stronger, have a good / great spotter that you trust who will pay attention to you and not the nice ass that just walked by. I've known people who got injured b/c their spotter was checking out a chick.
 
unlimitedx said:
Wow, thank you very much Chillen! Very insightful =) So I must increase the weight at every opportunity..

I don't have access to a kitchen at my living location so my food choices are quite limited.

But in terms of "staple" food that I consume daily:

whey protein
bagels with cream cheese
bread with peanut butter or ham w/ cheese
spinach
milk
nuts (pistachios lately)

I definitely need more meat in there, but since I cannot cook at my location I've resorted to eating out to compensate for that.

My stats: 21yo, 5'11", 145lbs. Yeah, I'm skinny.
Goal: ~170 lbs. Hopefully I can do this before May of next year. Possible?
Click to expand...

What I have in Bold: yes. However, its the ratio of fat to muscle in whether its a pleasing 170 pounds in your personal viewpoint.

In general, and for most people (understanding exceptions), it is much easier to pack on the fat than to put on muscle, so in effect it is far better to control the variances the affect this ratio, and this is primarily one's diet, and one's training methods.

What do you have to train with?

Do you know how to configure your calorie needs, and have a basic understanding how much Protein, Carbohydrates, and Fats, you need personally?

Personally, I like protein from solid foods (I "want" my body to expend energy in breaking down this very hard molecule), but I know a persons circumstances can be different.

You can supplement with Whey Protein Powder, and try to get other sources of protein. If you are trying to increase your weight, get some reasonable salt in the diet (assists with maintaining water in your flesh, and assists with other biological functions), take in a reasonable amount of carbohydrates, and keep your protein up.

Fats are just as important as the aforementioned two; therefore, get an adequate personal amount. Lastly, configure your calories, and setup a reasonable "surplus", and track your progress and tweak this "surplus" as you move forward.

Meaning if fat is accumulating too fast (with your current activity to calorie intake ratio), tweak the calories a bit (you could also tweak the intensity and activity of training, but this is another write up). Basically its a function of proper "eating" or simply eating enough, but not too much to add unwanted fat tissue.

Its my opinion, if you want to gain weight, "stay hydrated", and simply eat with an educated mind behind what you are consuming.

The muscles are "primarily" water. Likewise, adequate carbohydrates (note "hydrate" in the word), will serve this function quite well for a bulk. Additionally, an adequate salt intake will assist to maintain it. And, simply eat enough to support recovery and growth for your personal particulars.

Most will tell you to eat "clean". Well, I agree, but.....what does this truly mean to someone? Trying to eat right (and watching for bad ingredients in food, and making proper selections) during the week, and then the weekend comes, and you drink alcohol until you pass out, and get sick the next day, and being dehydrated. Not my idea of a clean diet, IMO. additionally, not "optimal" for ones fitness plans, IMO.

I am not saying one cannot get results this way, its just not my idea of a clean diet. Many people attach many things to a "clean diet". What I will say, is the efforts one puts forth in an "educated diet", will exceed the ones flying by the seat of their pants, and they can still enjoy life, and "have their diet point to their goal path one dearly wants". And, if you find something is inhibiting your fitness desire, flat get rid of it. Prioritize your fitness goal, and place a value to it within your "lifestyle".

If you do not know how to configure your calories for your personal particulars, I will make a post with the information if you want it.

Be proud of what you are starting to embark on. Achieve it, and be content during the commencement, and do it with an
"educated mind", and you will never look back with resentment.

To tie this together (the previous post I made and this one), the basic criteria to gain "proper" weight:

1. Construct your diet. Tweak as necessary. Continually educate yourself on various aspects of diet, and learn how to manipulate this KING of KINGS: Your diet.

2. Construct a proper Weight Training Routine. And, make "an aggressive assault" on progression IN and OUT of the weight room.

ROCK ON!

Wish you the best, young man!


Chillen
 
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Thanks again Chillen! A post on how to configure my calories would be great! In terms of what I have to train with, I have access to my college gym--only 10 bux a semester so what a deal!!

My workout reference book (as recommended by fellow forum users) is currently: Scrawny to Brawny.

I think at this point I would prefer being on the heavy side with some fat as opposed to my current state of being skinny. Maybe I'll change my mind once I get to that actual stage but I'm pretty tired of being called skinny..
 
You are going to go all the way TODAY because you have the mental SPRAY to go all the FRICKEN WAY; you will never DECAY and always be OKAY.........because this is YOUR DAY!...............ROCK ON!


That IS correct........YOU CAN DEAL WITH IT!...........ROCK it BABY! :)

COOK it........REAL GOOD!.........Make it BOIL BABY!............................>>>>>:)


If you keep your inner SPICE and are mentally CONCISE you will ENTICE the wanted Bodily DEVICE!



Oh.........I am supposed to post stuff on diet and shiaaaaat, lol:


Here is some information on: Carbs, Protein, Fats, and Fiber

The Human Brain - Carbohydrates

What are Carbohydrates?

What You Need to Know Before You Start a Low Carbohydrate Diet
(and other info)

Carbohydrates
(this one may be a tad over-kill for the average person)

=============================================

Some info on Protein:

John Berardi - Protein Super Feature

Everything you need to know about protein

Protein: Nutrition Source, Harvard School of Public Health

=============================================

Some info on Fats:

What You Need to Know about Fat and Your Family's Diet - Family Articles - Kaboose.com


Fats 101: How to tell Good Fats and Bad Fats


Fats, Fish Oil and Omega-3-Fatty Acids - Cholesterol Information Produced by Doctors For Patients Experiencing High Cholesterol Levels

(and other GOOD info)

Fat

================================================

Some info on Fiber:

Dietary Fiber

Difference between soluable and insoluable Fiber:

The difference is primary that soluable fiber can dissolve (but not entirely) in the bowel (and is the culprit for some people getting the "stinky gas" :)) when consumed, while insoluable fiber can absorb a lot of water and isnt broken down as easily.

A couple of links for additional info:

Fiber 101: Soluble Fiber vs Insoluble Fiber

High Fiber Diet

=========================================================

Various EXCELLENT John Berardi Nutrition Articles (a MUST READ):

John Berardi - Nutrition Articles

=========================================================

An Article on Diet and Cheating by John Berardi:

Bodybuilding.com - John Berardi - Damage Control: To Cheat Or Not To Cheat!

=========================================================

Solving the Pre and Post Workout Nutrition Puzzle, John Berardi:

Bodybuilding.com - John Berardi - Solving The Post Workout Puzzle - Part One!

Bodybuilding.com - John Berardi - Solving The Post Workout Puzzle: Part 2 - The Recovery Plan.

=========================================================

Within the Nutrition 101 thread you will find some valuable information. Or you can use the ready made input web page in the 2nd link.

What you to do is to post your Maintenance Line of calories and list the multiplier you used to configure your approximated Maintenance Line.

Go here and read on some basic and fundamental information:

Nutrition 101

Delaware Consumer Health Information Services (Originally Posted by Wrangell)

Weight Training Information:

Weight Training 101


Weight Training Technical Articles

http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html


==================================================
Some Info on the ab core:

Abdominal Training


How to get abs guide

==================================================
Go here for some thoughts on the mental side:

Weight Loss Intricate


The ChillOut Log by Chillen
(allot of pages to go through, but there IS good information that may help you if you take the time to seek it)
===================================================

All of the links, plus additional links (Not Listed here) that you may be interested in are in this link below:

http://training.fitness.com/new-member-intro/where-begin-all-info-links-18741.html

====================================================

Change your eating habits (below are some suggestion examples)


The 3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.


○ Try eating 5 to 6 smaller meals during the day

○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats

○ Drink lots of water during the day and before, during and after exercise

○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.

○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds

Dietary Fiber

ROOT VEGETABLES: beets, sweat potatoes, yams

GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach

OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).


=========================================================

Suggestions on various cereals:


1. Steel Cut Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.

2. Various types of Go Lean Kashi cereals. (Some dont like them, but I dont share this opinion).

3. Fiber-One. (60 calories per 1/2 Cup, and source of fiber)

4. Grape Nuts

GRAPE-NUTS:

Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.

Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.

5. Shredded Wheat and Shredded Wheat and Bran: (NOT SUGAR TOPPED)

POST SHREDDED WHEAT ORIGINAL SPOON SIZE

Ingredients: WHOLE GRAIN WHEAT

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
=========================================================

Post Shredded Wheat and Bran

Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one

Both are devoid of any "added in" sugars.


Alpen No Sugar Added Cereal

Serving size: 2/3 cup servings per container:7

calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g

Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box

Alpen No Sugar Added Cereal

=========================================================

And, to re-iterate:

1. Diet!
2. Stimulation (weight training, exercise routine)
3. Rest and recuperation.

Though most of the time applying the fundamental basics will work for the average person, the person needs to experiment with a program---long enough--to see if it works--for them. This means program of DIET and TRAINING.

Some persons have difficulty in accepting rest as part of the weight training.

Maybe they think they are slacking off or not doing enough training. However, one needs to get over this complication and accept the basic fundamental fact that: "muscle growth occurs at rest and recuperation" times, and the training provides the stimulation for growth, and, the DIET will give "biological" support for growth.


BE ALL YOU CAN BE!


Best wishes to you all.


Chillen
 
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If you have any question let me know, young man.

If you want you can post your calorie figures so we can see if you calculated them correctly.

Wish you much success in your weight gain goals.

Best regards,

Chillen
 
Thanks!!

I haven't really gotten a routine down yet.. I've been picking exercises out of the reference book I'm using (Scrawny to Brawny)..

Here are the exercises I did the previous day (not in that order). Please criticize and revise =).

Incline Dumbbell Press
Hammer Curl & Press
Bent Over Row
Split Squats
One Arm Row, elbow out
Unilateral Back extension
Unilateral Calf Raises

I don't think I'm ready for the squat or deadlift yet, partly because I am afraid I won't perform them correctly and result in incorrect form or injury. And I'm not doing bench presses because I am seeking out a spotter friend. Currently working 3x week (MWF) but I'm trying to change it to 4x week (MTuThF) once I find time.

Ultimately I want to train to the point where no one will look at me and say that I am skinny and/or underweight. I want to achieve this before May of next year.
 
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unlimitedx said:
Thanks!!

I haven't really gotten a routine down yet.. I've been picking exercises out of the reference book I'm using (Scrawny to Brawny)..

Here are the exercises I did the previous day (not in that order). Please criticize and revise =).

Incline Dumbbell Press
Hammer Curl & Press
Bent Over Row
Split Squats
One Arm Row, elbow out
Unilateral Back extension
Unilateral Calf Raises

I don't think I'm ready for the squat or deadlift yet, partly because I am afraid I won't perform them correctly and result in incorrect form or injury. And I'm not doing bench presses because I am seeking out a spotter friend. Currently working 3x week (MWF) but I'm trying to change it to 4x week (MTuThF) once I find time.

Ultimately I want to train to the point where no one will look at me and say that I am skinny and/or underweight. I want to achieve this before May of next year.
Click to expand...

Yes, work out your training........it is the stimulus.

However, it is the "eating" and "resting" part that is the serious growth producer.

Have you figured your calorie consumption?

If so, what did you come up with?

Additionally, I want you to read a recent post I made over here:

Anabolic 7

Best wishes

Chillen
 
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Here was one of my previous posts. As you can see, my diet isn't so disciplined.

Eaten throughout the day:
1x banana (150 calories)

1x protein shake (130 calories)
1x bagel with ham and cheese (170+150+140 = 460 calories)

1x cup of pistachios (300 calories)

1x chipotle steak burrito (950 calories)
1x medium coke soft drink (200 calories)

4x slices of whole wheat bread with peanut butter (320 + 400 = 720 calories)

TOTAL calories: 2910 calories

I don't have access to a kitchen so meat consumption is limited.


Are are my exercises? Should I be doing others?
 
checked out the routine. it requires performing deadlifts, bench presses and squats which I know are the best exercises... BUT i am afraid i won't get the form right and injure myself. i also don't have a spotter friend yet.
 
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Which routine are you referring to???

I dont have a spotter either, but i do ok.

As far as form just check google the exercises or try youtube to find out proper form and start light for a few workouts until you feel you are getting good at them.
 
i've been diligently increasing the weights each time i headed to the gym.. BUT i don't feel sore the morning afterwards.

i recall after the first day i couldn't even walk straight because my legs were so tired, and my arms felt like jello. but now i don't feel sore (barely). is that an indication that i'm not pushing myself hard enough (despite increasing weights each time)?

i am 2 weeks into my workout training..
 
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Hey bro, i know exactly how you feel, scared to try the big old squats and bench press?
Well all i did was to go on youtube and look for good form, i spent alot of time doing this, and reading the comments on the videos is also very helpfull!
Here are som links to some good tutorial videos:

Squat:


Notice how, his back is very straight for the squats, this prevents injury or strain on the back! Also see how his knees bend, they bend straight, and do not buckle outwards or inwards, this can cause inury to the knees, and it doesnt strain your muscles properly either! I suggest using a towel over your back for this exercise if you use heavy weights, and it hurts my shoulders! i know im a wuss :(

Bench press:


This video explains everything :)

Deadlift:


This video explains everything too, its the exact one i used to learn. Just remember to slide the bar upp your shins, and to keep your head up and back straight, and you should be fine!

Good luck with your training

Sam Milton!
 
unlimitedx said:
i've been diligently increasing the weights each time i headed to the gym.. BUT i don't feel sore the morning afterwards.

i recall after the first day i couldn't even walk straight because my legs were so tired, and my arms felt like jello. but now i don't feel sore (barely). is that an indication that i'm not pushing myself hard enough (despite increasing weights each time)?

i am 2 weeks into my workout training..
Click to expand...
You will only feel sore for the first few days after you start a new routine. After the first week or so it should stop.
 
Great news! I see *slight* changes in my physical appearance.

I am now 148lbs. Up from 140lbs since I started working out and eating MORE. When I wear jeans I am over 150lbs (for the first time ever!!!)
 
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