Beginner's Guide For Exercise/Weights

have fun training inefficiently

I agree with everything except this:
1st set: 5 reps with JUST THE BAR
2nd set: Same
3rd set: 5 reps with 95lbs
4th set: 3 reps with 135lbs
5th set: 2 reps with 185lbs
6-8th sets: THESE ARE YOUR WORK SETS OF 5 @ 225lbs


This is known as a "wave" training format. There are two ways to do it.
-Body-building wave (make you look strong but not necessarily strong = sarcoplasmic hypertrophy).
-Strength wave (focuses on the muscle rather than the look = myofibrilar hypertrophy).

Body building:
Increase weight and decrease rep as you progress.
Example: what BeLial posted.

Strength:
Decrease weight as you increase rep.

example(Using BeLial's format):
1st set: 2 reps with 185lbs
2nd set: 3 reps with 135lbs
3rd set: 5 reps with 95lbs
4th set: Bar only
5th set: Scream like a girl.

In the long ass thread i wanted to post but had IE crash on me, i "had mentioned" that i had spoken to a kinesologist (sp). He mentioned that this was the correct way (what i posted). As your arms arent able to maintain the heavy weight of the 1st, you use a lighter weight (set 2) and go to failure or close. when it's too much you move on to set 3,etc...
By doing the opposite (body building) you ride the the muscles of the nutrients (think endurance, which is what body building training really is) and your body will compensate by creating and enrichening the sarcoplasm (increase in liquid but not myofibrils).

Also, when you're doing a training plan for strength. Always, always put the hardest and most difficult exercises first. This is because strength training works mostly anaerobic. Putting the hardest thing to do at the end is dumb because you wont have as much energy and your exercise will be ruined since you cant finish it. This can also be seen in the strength wave format i posted. Putting on strength is max effort.

edit: you know what, fuck this sub-forum... almost everyone here is fucking stupid and offers some of the worst advice i've ever seen.. i'm out

I think this thread is now a pretty good introduction to weight lifting.

edit: you know what, fuck this sub-forum... almost everyone here is fucking stupid and offers some of the worst advice i've ever seen.. i'm out

What the fuck happened to you?
Are you know suddenly the God of information?


There are three main types of wave loading: single wave, rapid wave and multiple wave.

1. Single Wave: Here are some guidelines about this type of wave loading:

• A single wave will typically involve 3 or more sets, rarely exceeding 4 or 5 sets.

• The most typical wave is downwards but understand the difference—waves from high rep to low rep favor muscle size; waves from low to high favor muscle strength. This distinction is subtle, but worth sharing.

DWwB5MYTr64

BeLiaL, come back! :(

DWwB5MYTr64
Farley:rofl:

what the fuck i read this when it was first posted and came back to read it again.

?

I gave up trying to understand what bd just said.

I agree with everything except this:


This is known as a "wave" training format. There are two ways to do it.
-Body-building wave (make you look strong but not necessarily strong = sarcoplasmic hypertrophy).
-Strength wave (focuses on the muscle rather than the look = myofibrilar hypertrophy).

Body building:
Increase weight and decrease rep as you progress.
Example: what BeLial posted.

Strength:
Decrease weight as you increase rep.

example(Using BeLial's format):
1st set: 2 reps with 185lbs
2nd set: 3 reps with 135lbs
3rd set: 5 reps with 95lbs
4th set: Bar only
5th set: Scream like a girl.

In the long ass thread i wanted to post but had IE crash on me, i "had mentioned" that i had spoken to a kinesologist (sp). He mentioned that this was the correct way (what i posted). As your arms arent able to maintain the heavy weight of the 1st, you use a lighter weight (set 2) and go to failure or close. when it's too much you move on to set 3,etc...
By doing the opposite (body building) you ride the the muscles of the nutrients (think endurance, which is what body building training really is) and your body will compensate by creating and enrichening the sarcoplasm (increase in liquid but not myofibrils).

Also, when you're doing a training plan for strength. Always, always put the hardest and most difficult exercises first. This is because strength training works mostly anaerobic. Putting the hardest thing to do at the end is dumb because you wont have as much energy and your exercise will be ruined since you cant finish it. This can also be seen in the strength wave format i posted. Putting on strength is max effort.

I think you are reading Belial's post wrong... The increases in weights are for warm-up and then he pumps out a 5x5 at a set weight. This isn't "wave training" or whatever you are describing, it's just warming up.

I do what Belial is describing and I don't feel tired at all after the warm-up sets. It's usually good for stretching my muscles out a bit for some lifts.

the first 5 sets in Belial's post were definitely warm up sets. That configuration for building up to heavy work sets is pretty common.