Critique please - Starting afresh after a few bad injuries

[Hercules]

Regarding the dumbell press Fin, does it work any different muscles than when you do dumbell front raises?

For shoulder, I do DB front raises, lateral raises and bent over flyes.... any advice? I just want to build bulk.

[allthegoodnamesaregone]

How long between sets?

As long as it takes you to recover, no doubt this will be longer from a set of squats than a set of calf raises for example. Why put a "one size fits all" time on it?

Hercules - laterals are fine for shoulders if your already benching as the sholder gets hit enough here, you might want to try face pulls for rear delts as I feel there better than bent over laterals.

[finlee]

missed this thread yesterday

hercules, my shoulders have always been bad but doing the DB shoulder presses are the best. Done correctly you can feel the shoulders getting hit hard. When lifting and lowering the weights keep the tension on.
Quite surprisingly the deads hit my shoulders hard. On pull day my shoulders knack even though I haven't directly hit them.
All in all my shoulders are coming along excellent. Since doing the P/P/L routine my upper back has just exploded. I feel and I am wider with the shoulders looking more fuller.

allthegoodnames, there is optimum times for resting between sets. I believe if you are training for hypertrophy it is around 2mins. Reduce for cutting/endurance purposes.

I'm sure I posted it up a while ago, will look for link and amend post.

[CraigM]

Push, Pull and Legs workout for beginner.

Weight:88kg Height 5’11 Date:14/08/06 Time: 17:45
Mood: Tired, good after workout.
Work out time: 35 mins (not lincuding row or swim).
Currently leaving 1-1.5 mins between sets and 3 mins between each exercise.
Warm-up each session with 10 Minute Row (2000m in 10 minutes)

Pull (Mondays)

Deadlifts
10 reps on 30kg - 10 reps on 30kg - 10 reps on 30kg
Lightish, will add more after first week.

Wide Grip Chins
8 reps on -24kg - 8 reps on -29kg - 6.5 reps on -29kg
Hard but felt good, very tired on last set but to be expected. Left arm wanted to do so much more!!
(yes that is a minus )

Bent Over Row
10 reps on 20kg - 10 reps on 20kg - 10 reps on 26kg
Will add more after first week, was ok weight.

Alt Dumb Bell (DB) Bicep Curls
10 reps on 10kg - 10 reps on 10kg - 10 reps on 10kg
Good weight for right arm

Swim - 20 mins - Roughly 1k (always lose count and just zone out).


Decided to do 10 reps per set as I don't want to do too much weight too soon but still want to give them a workout.
Hope to add more weight next week but will see how it goes.

Not feeling too tired today which is good.

Will add this into a training journal rather than updating this thread all the time.
( http://www.myprotein.co.uk/forum/sho...7042#post57042 ) - LINK ADDED

Thanks again for all the help guys.

C

[allthegoodnamesaregone]

finlee you just throw out the word optimum. Exactly who desides what optimum is let me guess your point of reference is some half assed study. The optimum will never be known, will be different for each person and each lift hence why liftings an art not science and why my original comment stands

rant over

[MartinM]

Quote

finlee you just throw out the word optimum. Exactly who desides what optimum is let me guess your point of reference is some half assed study. The optimum will never be known, will be different for each person and each lift hence why liftings an art not science and why my original comment stands

rant over

Your point is certainly valid, however, I think Fins use of the word optimum can be taken with a pinch of salt. There are CERTAINLY rest periods that one should 'aim' for although specifics are not EXACTLy known.

For hypertrophy, generally aim for under 2 mins although for things like calves the rest times can come down as has been said.

[finlee]

Quote

Your point is certainly valid, however, I think Fins use of the word optimum can be taken with a pinch of salt. There are CERTAINLY rest periods that one should 'aim' for although specifics are not EXACTLy known.

For hypertrophy, generally aim for under 2 mins although for things like calves the rest times can come down as has been said.

thanks for the back-up.

I am not a sports scientist nor have I got degrees in fitness or health or nutrition but have read books on the topic. The book in question was scrawny to brawny.

Lets turn it the other way, you mention as long as it takes you to recover. Recover what? recover the muscle damage? the muscle fatigue?

I was merely stating what has been written in a book that I read and had been backed up on this site, I believe many sports scientist have agrred with the times.

I'm not looking to argue but was merely trying to help. I apologise for putting the word optimum in there and your correct about the everyone is different but I still stand by my quote that 2mins should be aimed for.

[CraigM]

I'm with you on that Finlee.
From what I had read (a few years since I was reading into all this thus why I asked) was that the rest time was dependent on what you were training for and of course is always written as the average trainer...

Some will be quicker, others slower depending on age, strength, exercise partaken, gender etc etc etc. Thus only a guideline but we have nothing else to go on.
You will always find other research saying something slightly different if you look hard enough so wanted to know from your experience of doing these what you thought would suffice.

[finlee]

http://www.myprotein.co.uk/forum/sho...ight=rest+time

it took me fricking ages to find this, so people better read it!!!!!

at the end of the day there is no right and wrong, this is only advisary but what I used.

[allthegoodnamesaregone]

What I mean by recover is catch your breath and feel ready to go. As lifting is certainly no science I fail to see where people pull a number of 2min from. I rate peoples personal experience over studies and other scientific clap trap any day. I find two minutes to be fine if not a little too long for isolation exersizes, but for squats, deads or benches nearer five minutes does the job and SLDL, GM's and other smaller compounds nearer 3min. I base this on my experience and advice from people with alot more experience.