Weight lifting strategy? Please help

[WhiskeyStar]

Again, you don't have your definitions straight. Here's 2 misconceptions in your latest post:

1. Lowering the weight is not an isometric exercise but an eccentric!

2. You don't want muscle overload for strength, that's for hypertrophy. You want neural adaptations, and they are best trained at 6 reps and less. Singles (1rep) are great for strength, and realtively safe as well, since you can focus better on just 1 rep, correct technique is easier to maintain since you don't fatigue etc...

Edit: Huh, you deleted your post?

Decided i would concede to your superior knowledge in this area, now you have me reading again. It's been a long time since I've studied this garbage.

[PunchDrunk]

Decided i would concede to your superior knowledge in this area, now you have me reading again. It's been a long time since I've studied this garbage.

Hehe, it ain't garbage!

[WhiskeyStar]

It's all garbage , Hajime no ippo. Excellent.

[PunchDrunk]

It's all garbage , Hajime no ippo. Excellent.

Ippo knows how to train! If all my fighters trained like that, I'd be famous!

[WhiskeyStar]

Shonen anime characters always have heart and determination and Ippo is no exception, and as we know from one of my favorite quotes. "Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent."

I'll hit the books in my spare time, and continue to improve my routine/knowledge base, hope to see you around the forums.

[MetalVomit]

Man what the hell are you guys talking about?

[Mick Hucknall]

some gay cartoons

[PunchDrunk]

some gay cartoons

Thanks for the input. Simply invaluable.

[Chimps.Ahoy]

Fewer weights, more frequent reps or more weight, less frequen reps?

First of all, what is your goal in the first place? Is it to gain more lean muscle mass or to improve sports performance (ex: boxing)?

To gain lean muscle mass, you should train with heavy weights at around 70-80% of your 1-rep max for an exercise. Reps should be around 5-8 and adjust the number of sets so that you'll get enough volume/workload to stimulate the muscle. A good number of sets is 5, and this excludes your warm-up sets. Start counting the sets when you hit your first work set. For muscle building purposes, stick to compound exercises like squats, deadlifts, rows, and presses. These exercises make it possible for you to use a lot of weight while still stimulating several muscle groups at the same time.

To enhance performance in sports (like boxing), you should focus more on explosiveness when doing the exercises. You should still stick within the 5-8 rep range but choose exercises that require fast execution, like dumbbell swings, dumbbell snatches, clean & presses, etc.

[ray the grey]

hey....

i understood the last guy....

listen..jest do it. It is better than not doing it. Unless ya pull a muscle its going to make you more fit...I went and used a football designed machine, a ground base jammer...holy feck..your whole body explodes the weights up...do 3 sets of ten to 12...