Principles of Weightlifting/Bodybuilding Book?

xmp...@yahoo wrote:
[...]

> What I'm doing now is trying to get the
> most out of my routines by improving my
> understanding of the principles <snip>

Check out Pete's Principles of Pumping Iron:

"Straight sets, about 4-6 with 5-10 reps, short of failure, with 2-4
minutes rest between sets.

I leave the gym in better shapes as when i walk in. A LOT better. I
discovered that this way of training, when i trained at home about 20
years ago, was very productive.

I trained like a powerlifter, its just that i included exercises such
as curls, skullcrushers and a few other isolation movements.

At the age of 28, i was aprox. 210 pounds. I trimmed down to 190. On
purpose. Then i started to train heavy, one exercise a day, at first 6
sets of 6 reps. Later that was all the way up to 15 sets. That was
from sept. 93 to march 95

I went from 190 to 250 pounds in 18 months." /copy and paste from the
fine pages of this very newsgroup

Best of luck in your weight training endeavours.

--
Curt
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"Curt" <curtjames DeleteThis @gmail.com> wrote in message
news:1174164071.487040.232060@l75g2000hse.googlegroups.com...
> xmp...@yahoo wrote:
> [...]
>
> > What I'm doing now is trying to get the
> > most out of my routines by improving my
> > understanding of the principles <snip>
>
> Check out Pete's Principles of Pumping Iron:
>
> "Straight sets, about 4-6 with 5-10 reps, short of failure, with 2-4
> minutes rest between sets.
>
> I leave the gym in better shapes as when i walk in. A LOT better. I
> discovered that this way of training, when i trained at home about 20
> years ago, was very productive.
>
> I trained like a powerlifter, its just that i included exercises such
> as curls, skullcrushers and a few other isolation movements.
>
> At the age of 28, i was aprox. 210 pounds. I trimmed down to 190. On
> purpose. Then i started to train heavy, one exercise a day, at first 6
> sets of 6 reps. Later that was all the way up to 15 sets. That was
> from sept. 93 to march 95
>
> I went from 190 to 250 pounds in 18 months." /copy and paste from the
> fine pages of this very newsgroup
>
> Best of luck in your weight training endeavours.
>
> --
> Curt

Can quicker gains be made by doing "one exercise a day" as opposed to a full
body workout 4 times a week? Curious. What's the rule.. is it not to use the
same muscles for 24 hours, or 48 hours?

Richard
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Richard wrote:
> "Curt" wrote
> > xmp...@yahoo wrote:
> > [...]
>
> > > What I'm doing now is trying to get the
> > > most out of my routines by improving my
> > > understanding of the principles <snip>
>
> > Check out Pete's Principles of Pumping Iron:
>
> > "Straight sets, about 4-6 with 5-10 reps,
> > short of failure, with 2-4 minutes rest between
> > sets.
>
[...]

> > At the age of 28, i was aprox. 210 pounds.
> > I trimmed down to 190. On purpose. Then i
> > started to train heavy, one exercise a day, at
> > first 6 sets of 6 reps. Later that was all the
> > way up to 15 sets. <snip>

> Can quicker gains be made by doing "one
> exercise a day" as opposed to a full body
> workout 4 times a week? Curious. What's the
> rule.. is it not to use the same muscles for
> 24 hours, or 48 hours?

I think the rules include WHATEVER WORKS, honestly.

> Richard

And, again, honestly, I'm not sure what the majority thought is,
however, I'd say that four full-body workouts would be too much for
this body. Ymmv.

I love the idea of an A and B workout alternating between A and B over
a Monday, Wednesday, Friday routine and splitting the body in half -
working one set of muscles or bodyparts during your A workout and then
the other set of muscles/bodyparts during your B workout.

What are you currently doing, again? Yes, a memory like a steel, uh,
sieve? ;o)

--
Curt
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"Curt" <curtjames.TakeThisOut@gmail.com> wrote in message
news:1174178116.448607.128410@d57g2000hsg.googlegroups.com...
> Richard wrote:
> > "Curt" wrote
> > > xmp...@yahoo wrote:
> > > [...]
> >
> > > > What I'm doing now is trying to get the
> > > > most out of my routines by improving my
> > > > understanding of the principles <snip>
> >
> > > Check out Pete's Principles of Pumping Iron:
> >
> > > "Straight sets, about 4-6 with 5-10 reps,
> > > short of failure, with 2-4 minutes rest between
> > > sets.
> >
> [...]
>
> > > At the age of 28, i was aprox. 210 pounds.
> > > I trimmed down to 190. On purpose. Then i
> > > started to train heavy, one exercise a day, at
> > > first 6 sets of 6 reps. Later that was all the
> > > way up to 15 sets. <snip>
>
> > Can quicker gains be made by doing "one
> > exercise a day" as opposed to a full body
> > workout 4 times a week? Curious. What's the
> > rule.. is it not to use the same muscles for
> > 24 hours, or 48 hours?
>
> I think the rules include WHATEVER WORKS, honestly.
>
> > Richard
>
> And, again, honestly, I'm not sure what the majority thought is,
> however, I'd say that four full-body workouts would be too much for
> this body. Ymmv.
>
> I love the idea of an A and B workout alternating between A and B over
> a Monday, Wednesday, Friday routine and splitting the body in half -
> working one set of muscles or bodyparts during your A workout and then
> the other set of muscles/bodyparts during your B workout.
>
> What are you currently doing, again? Yes, a memory like a steel, uh,
> sieve? ;o)

I've been doing that, sort of. I'm doing chest, shoulders, legs, back one
day, and everything else (biceps, triceps, abs, etc.) the other day - 7 days
a week.

in fact if you have a minute, I'm doing this:

day 1:

Squats 20 reps, 1 set.
alternate 10 reps of that with some other leg exercises.

bench-press warm up, 30 reps 1 set
wide grip chin ups 15 reps, 1 set
bench-press 20 reps 1 set
wide grip chin ups, 10 reps, 1 set, etc. etc. until I can't do more bench
presses

Then I do incline barbell press, alternated with t-bar rows. I keep
incrementing until I fall over and bang my head on something.

Flat dumbbell flyes superset with t-bar rows. Until I'm on gatorade bottle
#3 in my 90^f garage oven here in Arizona.

Then I do weighted parallel bar dips, superset with close-grip chin ups.

That's about 40 minutes so far. Then I use a pec machine (whatever you call
it) - I do 8 reps (all I can do) for about 5 sets. Then I do isometric
contraction stuff, and if I'm not dizzy yet (my garage is hot!), then I do
shoulder press with dumbbells, lateral shoulder raises, and lying rear delt
rows. I'm having a problem where the front part of my shoulders are out of
proportion with the back part :-\

Then I alternate seated cable rows with rear pull downs and front pull
downs. Then I finish with shrugs and seated cable neck extensions (I might
give this one up, I've been getting headaches from it).

day 2:

Seated preacher curls, 20 reps 1 set
I alternate these with triceps extensions using a dumbbell, 10 reps, 3 sets.

Next I do incline DB curls, barbell prone incline curls, and preacher cable
curls.

Then I do triceps cable pull downs and bent over triceps cable push downs
(or whatever you call 'em). Next I do weighted dips and kick backs.

Finally I do weighed pull ups and weighted crunches (in one of those
arm-sling things).

I do that 7 days a week.

My gut feeling is that I'm missing some stuff, and I've got to move some
things around. I don't know how I evolved into this type of routine, but I
didn't find it anywhere online. I'd say that its about time I changed a few
things, but its working still.

but i think I might buy one of those portable air conditioners from home
depot. this 90 degree Fahrenheit garage is starting to bother me. Yesterday
it was 99 outside.

Richard


> --
> Curt
>
>
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On Mar 17, 8:14 pm, "Richard" <n....DeleteThis@spam.invalid.domain> wrote:
> "Curt" <curtja....DeleteThis@gmail.com> wrote in message
> I've been doing that, sort of. I'm doing chest, shoulders, legs, back one
> day, and everything else (biceps, triceps, abs, etc.) the other day - 7 days
> a week.
>
> in fact if you have a minute, I'm doing this:

If you're trying to build mass, I'd say you are overtraining. Working
out 7 days a week is too much for the majority of weight trainers.
For many 2 or three days a week of training is more than enough.
Maybe you've already built a lot of mass and don't want to increase it
anymore.

But if you're trying to increase your muscle mass it seems like you
are overtraining. Even if you're not you are overtraining. And the
way you have it split up, you are really training what you describe as
"everything else" (bicepts, triceps) 7 days a week (not 3 or 4),
assuming you are training your chest, shoulders, and back correctly,
since your triceps and biceps would be stimulated by the chest,
shoulders, and back workouts.

If you consider yourself a hardgainer and are a beginner or
intermediate, I'd suggest getting "Beyond Brawn" by Stuart McRobert.

> That's about 40 minutes so far. Then I use a pec machine (whatever you call
> it) - I do 8 reps (all I can do) for about 5 sets.

If you're referring to the Pec Deck, then in my opinion 5 sets is a
complete waste of time, based on the work you've already completed
before beginning that exercise, if you're trying to build mass. More
is not always better.


Ken
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"Shute" <Shute RemoveThis @nowhere.com> wrote in message
news:iolpv2pv2ttf7lhe3e6h619q0jlmkvlmf9@4ax.com...
> On 17 Mar 2007 21:19:31 -0700, "Ken" <Omaha8_Beach RemoveThis @yahoo.com> wrote:
>
> >On Mar 17, 8:14 pm, "Richard" <n... RemoveThis @spam.invalid.domain> wrote:
> >> "Curt" <curtja... RemoveThis @gmail.com> wrote in message
> >> I've been doing that, sort of. I'm doing chest, shoulders, legs, back
one
> >> day, and everything else (biceps, triceps, abs, etc.) the other day - 7
days
> >> a week.
> >>
> >> in fact if you have a minute, I'm doing this:
> >
> >If you're trying to build mass, I'd say you are overtraining. Working
> >out 7 days a week is too much for the majority of weight trainers.
> >For many 2 or three days a week of training is more than enough.
> >Maybe you've already built a lot of mass and don't want to increase it
> >anymore.
> >
> >But if you're trying to increase your muscle mass it seems like you
> >are overtraining. Even if you're not you are overtraining. And the
> >way you have it split up, you are really training what you describe as
> >"everything else" (bicepts, triceps) 7 days a week (not 3 or 4),
> >assuming you are training your chest, shoulders, and back correctly,
> >since your triceps and biceps would be stimulated by the chest,
> >shoulders, and back workouts.
> >
> >If you consider yourself a hardgainer and are a beginner or
> >intermediate, I'd suggest getting "Beyond Brawn" by Stuart McRobert.
> >
> >> That's about 40 minutes so far. Then I use a pec machine (whatever you
call
> >> it) - I do 8 reps (all I can do) for about 5 sets.
> >
> >If you're referring to the Pec Deck, then in my opinion 5 sets is a
> >complete waste of time, based on the work you've already completed
> >before beginning that exercise, if you're trying to build mass. More
> >is not always better.
>
> Many of the all time greats worked out 6 days a week. I feel guilty
> if I only get in 1-2 days in a week. I think 2 is a bare minimum and
> 3-4 is better. If you split it up right you can get by on 6-7 without
> overstraining. I think Richard is getting by on high reps and a
> number of light sets. I know when I ramped the weight up I had to cut
> my workouts way back.

Maybe I'm overtraining, but still seeing progress. I'm noticing a small
immune system problem and lack of motivation. Signs of overtraining I
suppose. The chest workout is the same one that Ahnold used for 5 years. He
trained 6 days a week with it split up like that. I'm using weights that I
find heavy for me. The db flyes are 70lb dumbbells, pec machine gets loaded
with 210lb, and I use about 50lb for weighted wide-grip chin-ups. That day
is difficult. The next day (biceps, triceps, etc.) is a lot easier, but
still using what I call heavy weights (for my size at 170lb). The db
extensions are 75lb dumbbells, 110lb barbell curls, 70lb dumbbell curls,
etc. etc. The real problem I'm having is getting enough food... cause my
appetite should be much greater, but I'm finding it hard to force feed
myself even 3500 calories a day. Not sure why I don't have a good appetite.
I'm losing a lot of bodyfat and I'm not getting enough food.
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"Shute" <Shute.RemoveThis@nowhere.com> schreef:

>>Can quicker gains be made by doing "one exercise a day" as opposed to a
>>full
>>body workout 4 times a week? Curious. What's the rule.. is it not to use
>>the
>>same muscles for 24 hours, or 48 hours?

> Full body workouts's usually lose their effectiveness once a person
> moves past the beginner stages. Most people want to do more stuff
> with heavier weights so it makes more sense to split it up. I am not
> sure what 6-7 exercises Pete was doing to get it down to only one per
> day. I have never tried doing many sets like that in a single day
> but it is an interesting approach.

Low inclines
Barbell/dumbell rows
Overheads
Pullups
Curls
Skullcrushers

Day 7 i did situps, leg raises and standing calf raises.

Keep in mind that after a brief warmup, i did 6-15 heavy sets. I started out
with 6, and worked my way up to 15 sets.
Reps where 6, but i increased on some of the exercises to 8. 10 perhaps.

And i ate 5000 Kcals/.day.

And i was younger then.

And i wasnt chronically fatiqued.

And i lived alone.

And i didnt work.

So i could fully focus on my diet and workouts. THAT really makes a
difference. No distraction.

For most people, this type of workout would be considered boring. It wasnt
for me. I always looked forward to my next workout. Also, i ride my bicycle
every night for an hour or so. Moderate pace. Maybe that helped recovery.

Also, i was never inspired by guys like Zane. Or Bannout Yeah, sure, great
lines and all that, but do you know what happens to those lines after the
diuretics wear off? There is not much left. Sure, the symmetry is still
there, but then again, a person with matchstick legs AND arms is also
symmetrical.

I liked Sergio, Arnold and Haney. Not to mention Bertil and several NABBA
monsters.
You really shouldnt underestimate motivation/inspiration.

Watching Gary Taylor defenitely helped. Or Hoeberl. And the other guys.

I still watch Pumping Iron. I have 30 or so vids on my hard drive, but i
rarely watch them. From Coleman to Levrone and Dorian to Lee Priest.

Coleman is very impressive, and the weights are awesome, but he talks
nonsense. Really, he does.

Haney is more or less the only one i watch, besides Arnold.

Also, find ways to reward yourself after a grueling intense workout. Sounds
childish, yes, but those subtle things help you going.

--
Pete
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Richard wrote:
[...]

> I'm doing chest, shoulders, legs, back one
> day, and everything else (biceps, triceps,
> abs, etc.) the other day - 7 days a week.
>
> in fact if you have a minute, I'm doing this:

[...]

Zoinks! That took juuuust a while longer than a minute to read,
Richard.

> Until I'm on gatorade bottle #3 in my 90^f
> garage oven <snip>

heh )

Garage oven, eh? Well, I'm looking at snow right now. Guess the grass
is always greener, eh? Uh, hold on. You've got a stone lawn, right?
And my lawn is brown and covered in the frozen schtufff, so I suppose
the grass ISN'T always... never mind.

> <snip> (my garage is hot!), <snip>

> I do that 7 days a week.

Um, did I already mention "ZOINKS!"?

> My gut feeling is that I'm missing some stuff,

Actually, it seems you've covered every exercise in Arnold's
Encyclopedia.

> <snip> I don't know how I evolved into this
> type of routine, but I didn't find it anywhere
> online. I'd say that its about time I changed
> a few things, but its working still.

That's the important thing, yes? It is still working.

I was going to say that your routine sounds like overkill or a bit
much, but as long as it's still working - by that, I'm assuming, you
mean you're still making progress - then why not stick with it?

Otoh, I believe I've read some recommend that you change your workouts
up every six to eight weeks to keep things fresh. Not sure if that's
necessary, but it might keep boredom and that lack of motivation from
setting in, imo.

> but i think I might buy one of those portable
> air conditioners from home depot. this 90
> degree Fahrenheit garage is starting to
> bother me.

I noticed that. )

> Yesterday it was 99 outside.

My neck of the woods mighta hit 39.

> Richard

--
Curt
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