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Förbannat bra artikel jag hittade på ironaddicts.com som många nybörjare(och andra med för den delen)bör läsa:
Quote:EXMGQ’s routine, Simple Power Based Routine, 5×5, and many others aren’t the first choice for a lot of newcomers here. There’s many reasons why – Chiefly among them is that they’re hard wired to believe in pump training since every big guy SEEMS to be doing it.It’s very difficult to not look around you at the gym. Trust me I know. When you’re doing 3-5 sets of squats only for legs, everyone wants to ”finish it off” with some 20 rep leg extensions or something similiar. Of doing one of IA’s 5×5 routines, and happen to glance over at those neat lookin’ Hammer Strength machines. Pullups don’t look as cool as the pullover machine. The list goes on and on. We get that.
Try coming to terms with the reality that in order to get size, you have to get stronger. There’s no way around this. If that wasn’t the case, we’d all be having fun in the gym without a spotter lol.
So what’s the biggest reason for holding beginners and intermediates back? While I’m not a trainer like IA or SB, I am a vet of many boards, and can see through the bullshit – High volume + More days in the gym = More muscle mass. Sounds right.. It’s in the magazines, TV, internet, commercial gyms, ect.
The following is a cut and paste from an earlier post I had –Look, for some reason, everyone gaffs this shit up. It’s simple. Growth happens OUTSIDE the gym, sorry. More days off serves MANY purposes. I’m a heavy 256 right out of bed, and I only go 3 days. Most of the really big guys here do 3 days come to think of it. Depending on individual recovery, some go more, some even less!
Regarding your ”I need high volume” comment. If you look at the routine joe recommended, just because it doesn’t say 5 sets of 10 reps, or has a laundry list of exercises doesn’t mean it’s low volume lol.
I’ll use Monday as an example.
Quote:
Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10Squats for 2 x 5. Doesn’t sound as ’high speed low drag’ as a 5×5 does it? Well, for a squat 1 RM of 315, I hope you’re taking ALL the warmups seriously.
135 x 10
185 x 8
225 x 5
240 x 3
255 x 5, 255 x 5 – WorksetsLeg presses for a max set of 20 reps. Does it denote to go light for a pump and bust through a quick twenty? Nope. Try taking your 12 RM, and bust your ass to get to 20 reps. That means probably making 8 reps straight, take a few breaths, get 3-4 more, few more breaths, 2-3 more, et cetera.
Oh but wait, what about putting a few warmups in there?
2 plates (per side) x 10
3 plates (per side) x 5
4 plates (per side) x 20 – WorksetJeez, I’m fucking dying after that 20 repper, drenched in sweat. Oh fuck, I’m only halfway done!
Lets rig up some ghetto gluteham raises! 2 sets to failure on these.
Standing Abs Pulldowns now. 2 sets of 15-20 shit heavy.
Hang in there! You STILL have hips and calves!
Quote:
”I research daily online with everything concerning body building.
Where do I stand with all of this?”You need to switch your brain off and use the advice handed to you. I understand that a lot of your research elsewhere (certainly not here!) will program your brain to think more is better, pro’s do this or that, I work at 24 Hour Fitness and my program works, ect. My advice is to continue listening to the strength verified, IA verified, and mods to get yourself on the right path. The last thing you need to do is to tell everyone a list of everything YOU want in a routine, then make everyone apply those perameters in the advice they’re giving you.
I’m not blaming you for thinking this is a ”strength routine” either given your experience. But what you need to understand is that a bigger muscle is a stronger one. You can triple drop set, strip set, rest pause, static hold all day long for years on end, but there’s nothing on this planet that’s going to get you muscle mass as quickly as adding some massive poundages to your exercises. Newbies tend to think throwing more volume at a problem is the answer. Want a bigger set of wheels? Work your ass off bringing that 315 pound squat up to 405 x 10 reps DEEP. Bigger upper back/traps? Doing ten sets of upright rows won’t get the job done.. Bringing your deadlift up from 405 x 1 to even 405 x 10 certainly would!
[http://ironaddicts.com/forums/showthread.php?t=22194]
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