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post #1 of 3 (permalink) Old 06-23-2006, 08:22 AM Thread Starter
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Join Date: Jul 2002
Posts: 197
Working out a bit

I started having a lot of strees at work about 3 months ago and my response to
that was to lose some weight. I started to eat a little healthier, with more
veggies, less greasy food and less total volume of food and calorie intake.

I lost the fat around my waistline and felt comfortable with the weight that I was
at. Then I started to work out. Just some simple exercises that I could do around
the house, hitting the major muscles. 1-2 times a day, 4-5 days a week. Generally
doing 2 reps of 20 for all the muscles each time I worked out.

My weight dropped a little more and then leveled off. I started to get some
definition, but I noticed that I was not able to increase the reps or counts for few
weeks. I felt that I was at a point of no more gain.

I talked to a friend with this informaiton and he said that I needed add protien to
my diet, and more calories. I picked up some of the big cans of protein powder
and did that for about 2 weeks. I gained about 5-6 lbs and I noticed some gain in
muscle bulk and a little more fat around the waistline. My firend also said that I
should only work a couple of muscle groups a day and to use less counts and
more weight, then push to failure in about 12 counts. Is that right?

So, I think I'm at a point where I can't gain any more strength or muscle without
putting on a little fat. OR maybe my routine is not good for building strength?

Is that what's happening?


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post #2 of 3 (permalink) Old 06-23-2006, 08:47 AM
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Location: Houston, TX
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It's all in your diet. Take in protein/callories/carbs when you need it. 12 reps per set is still too many. Look to fail around 8, and try as hard as you can to get that last one. If it was too easy, it wasn't enough weight. Stick to compound movements like pullups/dips (both weighted), bench press, and squats/deads. Those movements will do the best for you. Try to limit carb intake after 6 or so in the evening. AAAAnd you HAVE to do some form of cardio throughout teh week if you want to keep the weight off the middle. Finally, eat, eat, eat

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post #3 of 3 (permalink) Old 06-23-2006, 06:44 PM
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Join Date: Jun 2001
Location: Red Oak TX
Posts: 6,415
I do 3 set six reps to failure, I have yet to make all six reps on the last set. And this is with a 5 min rest between each set. Heavy weight 1 sec pause between each rep (fast-twitch fibers)

Then 2 sets 10 reps moderate weight, normal speed, brief pause in extended position between reps, 3 min rest between sets (intermediate fibers)

Last set is 20 reps weight depends as long as they are slow 3 second up and 3 second down (slow twitch fibers)

Last edited by Mychael101; 06-23-2006 at 06:53 PM.
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