The Bodybuilders Thread!

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Read this on T-Nation

What do you guys think?

30 Reps to Bigger Muscles

First, consider the training parameters you've been using. Three sets of 10 reps isn't an ideal way to build muscle, even for muscle groups that welcome growth. Therefore, the best initial approach is to train a stubborn muscle group with a less traditional method that works awesome to build muscle.

30 Rep Method – this is a more effective twist on the 10 sets of 3 reps method that I've been advocating for a decade. Instead of doing 10 sets of 3 reps, you'll start with a load you can lift no more than six times for the first set.

Next you'll perform a second set of as many reps as possible (usually it'll be less than six reps). Then you'll perform a third set of as many reps as possible.

You'll continue performing as many sets as it takes until you reach 30 total reps.

You'll use the same load for all sets and the reps will decrease with the sets. This is an ideal way to train since you'll never miss a rep, and it's the way I approach muscle building in my book, Huge in a Hurry.

Here's a sample exercise pairing for the upper arms:
Exercise Weight Sets Reps Rest
1A Hammer curl * ** *** 30 sec.
1B Lying dumbbell triceps extension * ** *** 30 sec.

* a weight you can lift no more than 6 times for the first set
** until you reach 30 total reps
*** as many reps as possible


Thinking about adding this to my chest workout today......Incline dumbell press.
 
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Do you guys still exercise if you are still sore from the previous day's Gym grind?
Had a tough bench press on Saturday, Sunday was scheduled for Shoulder's but my chest was still sore, so postponed until Monday.
 
Hemps said:
Do you guys still exercise if you are still sore from the previous day's Gym grind?
Had a tough bench press on Saturday, Sunday was scheduled for Shoulder's but my chest was still sore, so postponed until Monday.
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i rarely get stiff :( dunno if i am not pushing hard enough or what.
 
i rarely get stiff dunno if i am not pushing hard enough or what.
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Still a tad sore today but will make my Gym workout this evening.
After a heavy workout I push hard with lighter weights for a nice pump and burn.
Sunday I was sore so was probably a good idea I didn't exercise.
 
I feel like a bloody old man - now even my hip is sore in squats...

So - I have shoulder pain, elbow pain, knee pain - and now hip pain.

D3x! said:
i rarely get stiff :( dunno if i am not pushing hard enough or what.
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If you're making progress - then don't stress :p
 
xrapidx said:
I feel like a bloody old man - now even my hip is sore in squats...

So - I have shoulder pain, elbow pain, knee pain - and now hip pain.



If you're making progress - then don't stress :p
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yeah i read up on that and i am getting stronger, not getting visibly bigger but maybe that is just me, growth is slow anyway i guess.
 
xrapidx said:
Keeping your knees behind your toes when squatting or lunging is a little better for your knees, but much, much worse for your hips and lower back.
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Not true. I've been squatting that way for 25 years and both my knees, hips and lower back are all fine.
 
StrongTurd said:
Not true. I've been squatting that way for 25 years and both my knees, hips and lower back are all fine.
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That doesn't make it "not true".

I think its almost impossible to do a ATG squat without your knees going past your toes... parallel yes, ATG..not to much.
 
StrongTurd said:
Not true. I've been squatting that way for 25 years and both my knees, hips and lower back are all fine.
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bwahaha! I can just imagine that is where your forum name came from! :)

Haha no just joking but couldn't resist! :)
 
Unfortunately I've got to run - yes, to go and squat :) - so I don't have time now but I've got a picture of me with a 440kg that was taken from the side where it's clearly visible that my knees are behind my toes. That's how I was taught to squat back in 1985 and I still do it like that.
 
If I'm tired because I didnt get enough sleep, should I still hit the gym tonight or give it a miss??
Frikkin work.... I came in xtra early to leave early but NO!!! **** why do I even bother coming to work early because I still get stuck here till 1830!
 
reactor_sa said:
If I'm tired because I didnt get enough sleep, should I still hit the gym tonight or give it a miss??
Frikkin work.... I came in xtra early to leave early but NO!!! **** why do I even bother coming to work early because I still get stuck here till 1830!
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Hey bud

Only if you know you'll get your rest tonight- otherwise I would sacrifice the training for a good night's rest!
 
StrongTurd said:
Unfortunately I've got to run - yes, to go and squat :) - so I don't have time now but I've got a picture of me with a 440kg that was taken from the side where it's clearly visible that my knees are behind my toes. That's how I was taught to squat back in 1985 and I still do it like that.
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I wanna see that :)

I'm really struggling with damn squats for some reason - if its not my knee, its my hip, or my lower back... and my form is perfect, well, according to ww.exrx.net and spotter.
 
Ondier said:
Hey bud

Only if you know you'll get your rest tonight- otherwise I would sacrifice the training for a good night's rest!
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Ya I'll probably go then, because I plan on sleeping in tomorrow! I will have an extra whey isolate mix today to make me feel better. :)
 
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