More with the lifting...

[DinbinFanfoom]

I think I'm gonna change my routine a bit... my 3 sets of 12 reps is a bit "long" and I probably should add a bit more weight and go for 3 x 8 or something... I currently can do the complete circuit, 2 sets. I usually fail 2 or 3 exercises at about rep 8-10 on the 3rd. Thoughts? I know common wisdom for bulking is big weight, good form, low reps.

[kullen]

I think I'm gonna change my routine a bit... my 3 sets of 12 reps is a bit "long" and I probably should add a bit more weight and go for 3 x 8 or something... I currently can do the complete circuit, 2 sets. I usually fail 2 or 3 exercises at about rep 8-10 on the 3rd. Thoughts? I know common wisdom for bulking is big weight, good form, low reps.

You should be lifting about 60% of your weight failure point. That's the amount of weight you can lift once. It's not considered good to test your maximum weight because it can lead to injury, but if you begin to fatigue on around the 10th rep, that's a good estimate that you are in your range. This is considered to be an optimal weight to lift.

If you move up in weight, to say around 80%. And can only complete 5 or 6 reps, you won't be working your muscles as hard as you would with 12 reps at 60%.

The best idea is to mix up your exercises. If you do two chest, two back, two bicep, and two tricep, you'll be working most of your primary points. Legs are generally not essential if you are already doing cardio. If you want to work legs with your cardio, its suggested to just increase the resistance.

What happens if you don't vary your workout, using different machines or techniques, your muscles get used to the same workout, and you won't see much improvement. The 3 sets of 12 is a good cycle, just try different lifts to vary it up a bit.

[DinbinFanfoom]

Most of my exercises are compound ones, all with dumbells. Dips, military press, etc. That said, I do tend to shuffle exercises in and out every few weeks.

[kullen]

Sounds like you've got it down. Do you have a workout ball? If not, it might not be a bad idea to get one. You can do alot of lifts on them like Flys, Chest Press, Skull Crushers. And a whole range of Ab workouts.

[DinbinFanfoom]

Sounds like you've got it down. Do you have a workout ball? If not, it might not be a bad idea to get one. You can do alot of lifts on them like Flys, Chest Press, Skull Crushers. And a whole range of Ab workouts.No. I'd be wipin' out on one of those, I think. :P I have a makeshift bench I use for Flies, Bench Press and Skull Crushers (French Presses).

[kullen]

Well, just an update on the abb front.

I've got definition in the top two abb and obliques. However there is still too much fat covering the lower abbs for them to show themselves. Damn you age 30 beer gut. Well, its not that bad but I want the whole 6 pack damnit.

Still doing 200 crunches but I've added 5 pounds of weight to it. I'm trying to not let the muscles too complacent with the workout. In addition to the other ball abb exercises, I've been considering getting a medicine ball.

[DinbinFanfoom]

My upper abs are still only barely visible... still have more belly-fat to get rid of... I've started jogging out-of-doors the past few days... gonna try to get at that regularly enough that I'm jogging for 30 minutes on non-weight-training days. I can already run a lot farther without winding myself than I could before; I could barely jog for 60 seconds and now I can do 10-15 minutes easily before I have to walk for a minute or two. Not sure what my weight is at, haven't really been watching it.

[kullen]

I never was one for jogging. In HS I was on the track weight team. They still made us run laps before warming up for discus and shot put. I enjoy the eliptical machines, since they seem to be the closest motion to jogging without the impact.

I have a weigh in with my trainer next week to measure body fat. We'll see where i'm at then. Also put in an order for those medicine balls. Hopefully they'll help with the lower abbs with a few exercises I can do with them.