Ok. This going to sound stupid, but I'm just starting out and have 2 questions.
1. How much time should you wait between each exercise set?
2. should you do all of the sets of one exercise i.e. Bench Press before moving onto the next i.e Barbell Curl. If so is there a certain amount of time you should wait between each different exercise?
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Naxis
02-05-2003, 09:25 AM
Originally posted by Dog:
1. How much time should you wait between each exercise set?
Between 30 and 90 seconds. Less time if you are lifting lighter and more if you are going heavy.
2. should you do all of the sets of one exercise i.e. Bench Press before moving onto the next i.e Barbell Curl. If so is there a certain amount of time you should wait between each different exercise?
That is dependant on the individual. Most people will do all the sets of benching before moving on to something else, say dumbell rows. And some people like to alternate.
set 1 bench > set 1 rows
set 2 bench > set 2 rows... etc
That's a good way to go if you're trying to save time, but if you have a split like Chest/tri on the same day, that won't work since you don't want to fatigue the triceps before the chest (work smaller muscle groups last). But for splits with opposing muscle groups or if you do full body workouts every time, I see no problem with it.
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Keep your body lean, your blood clean and your mind sharp. -Rollins
evil316
02-06-2003, 12:57 PM
First you really need to find out what body type you are for a better idea on how to lift especially as it relates to the rest between sets question.
Here's some basic info on body types:
What Body Type are You? Endomorph, Mesomorph or Ectomorph
Body Types:
Every one of us were born with a different genetic blueprint. The blue print was pre-determined by the biological and physical makeup of our parents genes. However, by doing cardiovascular training, weight training and eating a healthy diet along with the proper supplementation we can alter our physical appearance. The key to doing this is knowing what your body type is and how it responds to your exercise and diet program. The characteristics of each one vary with every ones body type.
Endomorphs
Endomorphs are generally those with a large bone structure. They can probably hoist some relatively heavy weights around the gym, but with a slower metabolism, fat loss is very difficult, which can hide their hard-earned muscle gains (or fat loss).
Soft body
Underdeveloped muscles
Round shaped
Over-developed digestive system
Trouble losing weight
Generally gains muscle easily.
The physical feature of the endomorph is natural body bulk. The body metabolizes calories at a slow rate. For this reason the endomorph must maintain a diet low in fat with a medium to low carbohydrate intake (not dropping below 100 grams of carbs a day). Aerobic work along with a structural weight-training program is a must in lowering body fat. There are also nutritional Supplements that may enhance the metabolism.
As opposed to the Ectomorph, the endomorphs must concentrate on maximizing fat loss by adding aerobic type exercises. How much cardio? The American College of Sports Medicine recommends: "at least 30 minutes daily, preferably every day of the week in a target heart-zone rate of 60% to 75% of max." (Heart rate monitors are great for gauging your aerobic training). Resistance training should follow the cardiovascular portion with emphasis on muscular endurance (performing reps of 15 or more with short rest periods between sets). Unlike the Ectomorph, the endomorph has more work to do in order to see progress. To help you out, we have included some general training guidelines below.
Exercises Sets and Reps
Include both compound and isolation movements in your resistance training.
To avoid plateaus, mix up your exercises frequently, and the order in which you do them.
Avoid training too heavy too often.
Do a few more sets than usual, 12 for larger muscle groups and 8-10 for smaller ones.
Keep reps high even on heavy days (12-25).
Ectomorph:
Ectomorphs have very high metabolic rates. This makes it very difficult for them to gain both muscle and strength. The Ectomorph faces a much greater challenge than does the Mesomorph in gaining muscle and therefore must be patient with muscle gains when resistance training. Those with this body type should stick to the basic hypertrophy phase of training (in the 8-12 rep max range). Fewer reps means going heavy - a high intensity workout. In turn, a longer rest period in between sets is necessary so you're thoroughly recuperated between sets.
Thin
Flat chest
Delicate build
Young appearance
Tall
Lightly muscled
Stoop-shouldered
Has trouble gaining weight.
Muscle growth takes longer.
This body type has a lean thin build and problems keeping weight on. The metabolism burns calories at a rapid rate. The Ectomorph can eat nearly any thing and get away with it. Most people wish they had this problem. In order for the Ectomorph to gain weight, the muscles
cells must be stimulated through weight-training. There must also be additional calories to their diet.
The Ectomorph should limit high-intensity cardiovascular work (only about 20 min 3 times per week rather than everyday). Finally, Ectomorphs should stick to the basic mass-building movements that hit major muscle groups and deep muscle fibers. For example, squats, presses and deadlifts work many major muscle groups at once and provide excellent muscle building stimulus. (Avoid isolation-type exercises). Be patient and watch out for overtraining. If you don't see the gains - adjust your workout intensity and diet rather than the frequency of your workout.
Exercises Sets and Reps
Basic compound movements (bench press, squat)
Avoid isolation exercises that worker smaller amounts of muscle
Do up to around 10 sets for larger body parts, 6-8 for smaller.
Don't take warm-up sets to failure.
Focus on 6-10 range for reps, this is optimum for putting on size.
o top
Mesomorphs:
These people comes into the gym and don't really look like they know what they are doing, nor do they stay very long, yet their gains are great. These people make enormous progress despite their complete lack of training or nutritional knowledge. Mesomorphs can basically get away with doing less and achieving more. However, Mesomorphs are also more prone to over training because they see results so quickly. They also tend to do the same routine over and over, again because they see results. This could in fact lead to decreased gains. For this reason it is recommended that Mesomorphs change up their routine often. Pyramid training is an ideal method for this body type.
Hard, muscular body
Overly mature appearance
Rectangular shaped
Thick skin
Upright posture
Gains or loses weight easily
Grows muscle quickly.
The Mesomorph has a natural muscular or toned build (male or female). Their body fat percentages are relatively low. Being that they are naturally muscular with a good metabolism, it’s not as hard to put on extra muscle. However, the right type of calories and training must be there. The Mesomorph must also include extra calories to their diet according to their activity level if their goal is to put on more muscle size.
Mesomorphs should include both compound and isolation movements in their routine. Cardiovascular exercise is of course recommended, but at a maximum of 30 minutes about four times per week.
Exercises Sets and Reps
Traditional bodybuilding: basic compound exercises followed by single-joint isolation exercises.
Focus on the 10-rep range.
Cycle periods of heavy lifting with those using lighter weights (more reps).
3-4 sets/exercise with 2-4 exercises/body part.
Note: Even if you have been training for years, finding the right combination of sets, reps, frequency, and intensity can be a hard process. Make sure your making the most of your workouts by considering your genetic make-up. Stick to a plan and keep a journal so you can keep track on what works for you. If you are not seeing results from your efforts, you will want to try a new routine. Whatever you do, don't quit!!! Also remember 80% of your body sculpting comes from your diet.
Dog
02-06-2003, 11:33 PM
Thanks for both of your replies http://www.healthboards.com/ubb/t_up.gif
As for my body type, I think I'm a bit of a Ectomorph and a Endomorph. In that when I was younger <23, no matter what I ate or did I wouldn't put on weight. But lately I've developed a bit of a gut. I'm 6' tall and weigh 86 kg. I guess I have a fairly big bone structures, well at least I have broad shoulders.
I'm looking at doing in the exact order as shown above i.e. all 4 sets of Bench Presses then all 4 sets of Barbell Curls etc. etc. waiting 70 seconds between each set and 90 seconds between each different exercise.
Tuesday/Thusday/Saturday:
4k run, followed by:
4 Sets of 12 reps of Ab Crunchs
4 Sets of 12 reps of Leg/Knee Raise
4 Sets of 12 reps of those reverse crunches (the ones where you try and touch your left elbow to your right knee).
once again doing them in that order with 70 seconds between each set and 90 seconds between each exercise.
I got the wieght training program from the "biginners workout" from .thepumpingstation.com.
How does that sound? Of course I'm going on a balanced diet. Only thing I can see wrong with the program is that there dosen't seem to be any calve weight training?
Thanks again for all your help...
evil316
02-06-2003, 11:56 PM
An easy test to find out what body type you have is take your right hand, the middle finger and thumb and wrap it around your left wrist. If the finger and thumb overlap you are an ectomorph, if they simply touch you are probably a mesomorph, and if they don't touch you are probably an endomorph.
Dog
02-07-2003, 06:31 PM
They simply touch...... so I guess I'm a mesomorph.
Given that I'm a mesomorph, does the training program above sound ok?
Thanks
amphy60
02-09-2003, 08:12 PM
If is squeeze my wrist when i do that, theyll overlap, but if i dont they just touch. Do you you squeex you wrist?
armageddon69
02-09-2003, 08:43 PM
how wide are wide shoulders for a 16 yr old guy? evil, can you be like half and half of two of thos kinds of body bulids, cause i fit both catagoryies. I wasnt gaining much weight before i strated liftin like 2 months ago, i have a pretty high metabolism, but from when i started lifting, ive gained about 16 lbs. im tall and relitively thin(6'0". 155 lbs. 15 yrs old.) but im pretty strong and muscley. etc. do you think i could be both?
evil316
02-09-2003, 10:12 PM
I'd say all indications point to the fact that you are a mesomorph. Although at 15 you aren't fully grown but if you can just touch with the wrist test, you have a good metabolism, you put on muscle fairly easily, yeah, sounds like a mesomorph to me. I don't know how wide shoulders are for an average 16 year old. Everyone has different features that are more pronounced than others. For instance I'm an ectomorph but I have nice muscular shoulders and I hardly do any type of exercises to build them while others bust their butts to get shoulders like mine. Others have big muscular legs and don't do much to get them while I have to bust my ass and although my legs are muscular they are skinny and are really hard to grow. Most people don't have the kinds of bodies where everything is just perfectly symetrical.
armageddon69
02-09-2003, 10:36 PM
if ur a mesomorph, will you not gain much weight untill you work out, but when u do work oout youll gain pretty good? I think the reason i was so skinny before is just that i wasnt workin out really.(is 150 lbs for a guy like me skinny?
Dog
02-10-2003, 02:14 AM
So now that I've established I'm most likely a mesomorph, is the the training program below ok?
I'm looking at doing in the exact order as shown above i.e. all 4 sets of Bench Presses then all 4 sets of Barbell Curls etc. etc. waiting 70 seconds between each set and 90 seconds between each different exercise.
Tuesday/Thusday/Saturday:
4k run, followed by:
4 Sets of 12 reps of Ab Crunchs
4 Sets of 12 reps of Leg/Knee Raise
4 Sets of 12 reps of those reverse crunches (the ones where you try and touch your left elbow to your right knee).
once again doing them in that order with 70 seconds between each set and 90 seconds between each exercise.
