What size weights are you using.

W

Wesky

0
Hi :)

Just out of interest, what size weights are you all currently using in your free weight exercises (excluding bar weight)?

Eg, say you are using 10lbs for DB flys etc etc.

Ill start off:

Bench: 10x4 @ 140lbs
DB Flys: 10x4 @ 25lbs
Close grip bench: 10x4 @ 80lbs
Arnold Press: 10x4 @ 22lbs
Barbell curls: 10x4 @ 45lbs
1 arm upright row: 12x4: 28Lbs


These LBS are converted from KGS and I consider these my comfortable but challenging range.

Cheers,

Steve.
 
when you say "bench 10x4" what do u mean??? 10 sets of four???
well u r stronger than me; heres my stats:
age: 15
weight:125
bench:dunno for sure kuz i just started but i did 2 sets of 15 with 80lbs
military press: 7 reps 40 lbs
bent over barbell rows: 12 reps 60 lbs
 
Wesky said:
Hi :)

Just out of interest, what size weights are you all currently using in your free weight exercises (excluding bar weight)?

Eg, say you are using 10lbs for DB flys etc etc.

Ill start off:

Bench: 10x4 @ 140lbs
DB Flys: 10x4 @ 25lbs
Close grip bench: 10x4 @ 80lbs
Arnold Press: 10x4 @ 22lbs
Barbell curls: 10x4 @ 45lbs
1 arm upright row: 12x4: 28Lbs


These LBS are converted from KGS and I consider these my comfortable but challenging range.

Cheers,

Steve.
Click to expand...

Just keep in mind that we are posting your comfort workable weight range, not your 1 max rep.

:)
 
do you get good results doing four sets???

the max sets i will do for any 1 exercise (ex: bench press) is 2 sets.

I have read in many places that the first set stimulates the muscles 70-80% while the second set stimulates 15-20% and the 3rd set stimulates the muscles 5-10%.

why 4 sets??? i could never do 4 sets at high intensity
 
ya i dont really know my 1 rep maxes yet
i just increase weight incriments by 5 lbs every workout and hope i gain strenth : )
 
Proteinboy said:
do you get good results doing four sets???

the max sets i will do for any 1 exercise (ex: bench press) is 2 sets.

I have read in many places that the first set stimulates the muscles 70-80% while the second set stimulates 15-20% and the 3rd set stimulates the muscles 5-10%.

why 4 sets??? i could never do 4 sets at high intensity
Click to expand...

Yup, it works for me :)

Contrary to what report is written, at the end of the day it's what works for the individual.

A perfect example of this is - I guarantee that almost everybody who has been faced with the plateau has dealed with getting over it in almost every different possible way you could imagine.

After some months of working out ProteinBoy, you will start to notice that what once was written up for you (your regiment and diet) will no longer work and from there on you will have to source ways of sorting out a fix for yourself. Unfortunately this is usually a pain staking procedure of trial and error, which all serious builder has been through.
 
i heard that when you hit a plateu, the best thing to do is take a week off, then start lifting with 90% of what you were last time you worked out. The plateu should then be like it never happened.
 
Proteinboy said:
i heard that when you hit a plateu, the best thing to do is take a week off, then start lifting with 90% of what you were last time you worked out. The plateu should then be like it never happened.
Click to expand...


Keyword "Should"

I can't stress enough that everybody works in almost a completely different way.

Worry about this when the time comes :)
 
Depends on the day:

bench press: 8x3@155/4x6@125 (hoping to get to 200 by eoy)
Military Press: 8x3@125/4x6@100 (shooting for 150 by eoy)
Bent over row: 8x3@115/4x6@95 (shooting for 150 by eoy)
chin-ups: struggling here after two months of no lifting (but all weights are down since then), 8x3@bw/4x6@<bw, generally 2,2,1,1,1,0,0,0
front squat: 8x3@130 (when I did 8x3)/4x6@105 (hoping to get to 200+ by eoy).
BSS: 8x3@60
Sumo Deadlifts: 8x3@210/4x6@175 (my goal is DL 300 by eoy)

Calf raises: 8x3@245/4x6@195
Russian twists on a decline bench: 4x6@bw/8x3@bw+10lbs.
 
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no way....

how can you mil. press that much???!!!
any tips on form/increasing weight???

also can you describe what a sumo deadlift is to me plz??
 
Proteinboy said:
no way....

how can you mil. press that much???!!!
any tips on form/increasing weight???

also can you describe what a sumo deadlift is to me plz??
Click to expand...
sumo deadlift has a wider stance and you get lower to the ground.
 
o thanks does that work the top of your legs or the bottom inside kuz i feel the top from yesterday from doing normal squats and deads.
 
Proteinboy said:
no way....

how can you mil. press that much???!!!
any tips on form/increasing weight???
Click to expand...

Proper nutrition, proper training.

1. Drop the body-part training. You're not maximizing your abilities with that scheme. Weekly frequency will do more than blasting a body-part once a week. Two times per week is the minimum, three is prefered, but I don't want to do 8-9 exercises a day. I have other things I want to do in life. Get a good pre-made routine.
2. Get on a good diet. You should get at least 1g protein/lb of body weight. Fat calories should constitute no more than 30% of your daily intake. Make up the difference with carbs...good carbs.

Contribution of the different macronutrients to caloric intake:

Protein: 4cals/g.
Carbs: 4cals/g
Fat: 9cals/g
Alcohol: 7cals/g

So, for example with a 150lbs person. 21yrs of age, 5'9" wanting to build up, working out four days/week, taking 3090 cals/day using 40/40/20:

3090-3224cals/day

Protein:
3090cals * 0.4 = 1236cals
1236cals/4cals/g = 309g protein

Carbs:
3090cals * 0.4 = 1236cals
1236cals/4cals/g = 309g carbs

Fat:
3090cals * 0.2 = 618cals
618cals/9cals/g = 69g fat
 
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Proteinboy said:
no way....

how can you mil. press that much???!!!
Click to expand...

Here young man, my first and fourth set of military presses at 100lbs.

Code: 
Olympic bar:          44llbs
Two Spring Collars:  1lb
Two 25lbs plates:   50lbs
Two 2.5lbs plates:   5lbs
------------------------
                          100lbs



As you can see, I was really struggling toward the end.

So it's possible, but you have to work toward it. I actually need to work on my tempo though and get it to 2-0-1.

I started with an empty bar back in Sept, 05.
 
Last edited:
Height: 5' 11"
Weight: 175

Bench: 165 lbs. 10 x 4
Shoulder press: 100. 10 x 3
Curl: 60. 10 x 4
Frontal raise: 50. 10 x 3
One-hand tricep overhead ext: 35. 10 x 3
Pullups: 10 x 3
I don't really do flys but on the machine that has a similar exercise as a pec deck. I put 182.5 lbs on the stack and do 10 x 3.

I've hit a point where I can comfortably bench my body weight doing about 9 reps.
 
Adumb said:
Height: 5' 11"
Weight: 175

Bench: 165 lbs. 10 x 4
Shoulder press: 100. 10 x 3
Curl: 60. 10 x 4
Frontal raise: 50. 10 x 3
One-hand tricep overhead ext: 35. 10 x 3
Pullups: 10 x 3
I don't really do flys but on the machine that has a similar exercise as a pec deck. I put 182.5 lbs on the stack and do 10 x 3.

I've hit a point where I can comfortably bench my body weight doing about 9 reps.
Click to expand...

now that is strong!

good work!
 
hey, cynic i like those mil. presses u did; good job. ya, im only 15 so i guess i should be a lot weaker...

why do u recommend not splitting your body parts over the week??? i have heard from a lot of people that each body part only needs to be worked once a week as long as it is strained to its maximum limit (HIT). I DO work out 3 times a week though. i appreciate you helping me out.
 
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