Weight training discussion

Well my gym has been refurbed and is under new management - and they are very keen and friendly.

So I have a super-duper training plan all sorted now.

Today was looking at my maximum weight for 12 reps. And then the idea is that I start at 50% of that weight for training and progress up to 100% in stages over 3 months. I have 3 different days of workouts to rotate, and will be in I guess 4 times a week.

But the chest presses were just embarassing today. In theory a normal fit person should be able to press 60% of their bodyweight for 12 reps. I pressed about 40%, so as I am starting at 50% of my maximum that means the bar on its own with just the end weights

Needless to say I will hope no-one is looking when I do these for the first few weeks! (my only excuse was that dislocating my shoulder last year probably messed me up).

On the subject of diet I was chatting to the main guy who is a competing bodybuilder. He reckons 50% of the game is what you eat! Surprised about that - must be more important than I figured.

What does your training plan look like ?

I should take it easy. Relax a little more, eat some cakes, have fun and go to the movies more often. In this way you will find a more rounded and satisfying existence.
A nice cup of tea is often a good substitute for weight training.

Off the top of my head:

Day 1
10 minute warmup
Chest 3 x 12
Chest 3 x 12
Biceps 3 x 12
Biceps 3 x 12
Triceps 3 x 12
Triceps 3 x 12
Abs
10 Minute warmdown

Day 2
10 min warmup
Leg Curls 3 x 12
Leg Summat 3 x 12
Calf 3 x 12
Calf 3 x 12
Abs
10 minute warmdown

Day 3
10 min warmup
Shoulder Machine 3 x 12
Shoulder Freeweights 3 x 12
Back Machine 3 x 12
Back Summat 3 x 12
Abs
10 minute warmdown

JE, I think your figures are perhaps a bit wrong. I was benching 100% of my bodyweight at uni (3x10). It depends on the exercise you're doing what sort of weight you should be lifting. Leg press I was doing almost 3x my weight, but then I'm a runner so my legs are stronger than my arms relatively speaking.

Suffice to say, I wouldn't be embarrassed about what you start off with. You'll more than likely see huge improvement in the next couple of weeks as your ligaments and tendons get used to the stresses and strains. Where you need to be careful, is that you'll see all this improvement in strength and then boom, nothing i.e. you'll have hit a plateau. When you do that, change your exercise plan. There are many ways: order of exercises, reps, sets, super-setting, actual exercises, etc.

Disclaimer: After all my years of gym, I'm still a scrawny runt. You either have the genes or you stay small or forget the gym and buy yourself roids!

My upper body seems to have a surfeit of srawny runt genes and my lower body doesn't. So I'm going to have to work on a lopsided exercise plan.

12 reps seems like alot to me. Is your goal to lose weight and 'tone'? If thats the case then 12 is OK. If you want to really increase your muscle mass then I'd go with 8-10 reps.

Don't be embarassed aboot benching small weights. Start out small, gradually add more weight when you feel comfortable. Always use good form. Make sure to eat alot before the workout..you'll need the energy. Thats my 2cents.

Parnell should post some points here...haven't seen the guy in awhile at my gym. BTW. If you want roids talk to Parnell.

parnell had an exam yesterday which was why he wasn't online - hope he did OK
Personally I did pyramid training for years, 5 sets per exercise with decreasing reps but increasing weight going from being able to do 12 reps at a very light weight until only 6 reps at near exhaustion.
I got better results with that than the straight 3x12.
Good to see that the training is split though.
Do miss my weight training, so am looking to restart (although it won't be from zero as have been doing other resistance training in the meantime).

I tried a training plan once with the reps arranged like this.

1 x Exercise
2 x Exercise
3 x Exercise
4 x Exercise
5 x Exercise
4 x Exercise
3 x Exercise
2 x Exercise
1 x Exercise

It's a pain in the arse at first (I know I know, I must be doing it wrong) but you get an awful lot of training done.

@YETI

the reps in my plan are similar to yours. I decrease the number of reps gradually and the speed at which i lift, while increasing the wieght. When i reach the max of 15-20kg added to the weight i started with, I do the opposite until i reach the beginning. then i add 15-20kgs more and repeat the process...but this is over several weeks.

i have discovered over the years that the first half of my plan focuses on muscle mass and strength while the derceasing effect works on muscle tone especially when combined with cardio-vascular trainning such as rowing, cycling, steps or jogging

I'm worn out just reading all this!

@Allershausen

not fair! u just had a free trainning session...

@Tenn

So you are doing a funnel as opposed to a pyramid I don't actually change the weight though.

Anyway I remember I got the rep structure from a US Navy training manual which had a complete exercise program based on running, squats pushups etc (PT), ropeclimbing, chinups and swimming. So no weight equipment involved. I never actually managed to do the complete program because I'm a lazy sod but the idea was interesting.

I have been in training all week, and reckon 8-10 maß are now within my capability on saturday. I will have to eat beforehand to keep my energy up though

Ah WeeMun, you going singlehanded in the 1 litre class then ?

The Augustiner clean and jerk

At last I realise what a bench press really is.

"Gain Mass Fast" - tip the waitress.