Re: Newbie Questions


"Tony" <ankypank@xxxxxxxxx> writes:
> My objective is to increase muscle size, particularly arms, neck,
> shoulders and chest (I am working legs aswell).

Look up HST (hypertrophy-specific training).

Also see www.exrx.net

> I have questions like: how many sets should I be doing? I am
> currently aiming for 5 sets with 8-10reps each (to failure). Should
> I reduce this to 3 sets?

I do one warmup set and one heavy set of 8-12 3xWeek and see slow
reliable gains, but 2-3 sets seems to be the norm.

> How long should I leave it between sets? I currently wait 60secs.
> Should I be still, or active during rest?

I do 60 sec. More if I feel queasy.

> When I'm working my chest, shoulders or back I generally seem to
> also be using my arms... should I therefore work my chest and arms
> in the same session?

The usual splits are either upper/lower or push/pull. You get some
minors in each major lift, but since they're "minor" and not specific,
you can get away with using them more often.

> when doing benchpress, I am told (by books/websites etc) to place my
> feet flat on the floor either side of the bench. I find this can
> result in my back arching somewhat. It seems much more comfortable
> and effective to have my legs raised on the bench also.... is this
> ok? When I raise my legs, my back doesn't arch.

IMHO feet on the floor gives better stability. Back arching a little
shouldn't be a problem; just watch the positioning of your shoulder
blades (together, not apart).

> supplements: I currently only take whey protein after a workout. I
> have some creatine and may start using it in a phased approach in a
> few weeks. Does this sound reasonable?

Whey+carbs is better. Some folks do half before and half after the
workout too.

Creating is good, but "phased" is wrong; with creating you *load* at
first then cut down to an ongoing level.

> oh, and how long will I have to wait to see results? ;-)

If you're a newbie, strength results happen quickly, but mostly it's
due to adaptation and not muscle growth. You'll eventually hit a
plateau then start slowly improving again; this is where the growth
part happens.
.

Relevant Pages

  • Exercises for Arms, Shoulders and Chest
    ... Arms are the classic showpieces of strength weight trainers. ... well-developed chest, they are visible proof of the work you put in at ... Overhead hitting and throwing movements - e.g. the tennis serve, ... developed shoulders draw more attention to your upper body and create ...
    (misc.fitness.weights)
  • Re: 5 day split
    ... I likegrouping chest, shoulders and Biceps together as your biceps are ... on arms, you'll only make for a non productive workout when you come to do ...
    (uk.rec.bodybuilding)
  • Re: 5 day split
    ... I likegrouping chest, shoulders and Biceps together as your biceps are fresh and strong, likewise back and Triceps. ... No need for a whole session on arms, you'll only make for a non productive workout when you come to do back as Biceps will still be recovering. ...
    (uk.rec.bodybuilding)
  • Re: A level sewing surface
    ... enough to your body so your upper arms stay back by your sides (i.e. ... as it can go with my legs resting against the support under my sm. ... get sore shoulders cuz my upper body isn't positioned high enough... ...
    (rec.crafts.textiles.quilting)
  • Re: skating tips
    ... spinning when you change to the back foot spin. ... Do not make your arms go all the way back - stick them more out to ... Back arm can't be too high; shoulders can't be over or under ... Oh yeah, on back 3turns, also try a little squeeze of the arms and legs ...
    (rec.sport.skating.ice.recreational)
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