Weight Lifting/Body Building/Strong Man/Training thread

NC-smokinlmm

NC-smokinlmm

<<<Future tuna killer
May 29, 2011
5,201
363
83
At Da Beach
Now that I'm down to 152 lbs it's time to start building muscle again. Should I go low weight high reps first or go heavy weight low rep to build muscle fiber back up? I'm about stupid on this subject and need a little guidance. My BMI is probably around 6 to 7% now so I'm defiently lean, need to get bigger again...
 
clrussell

clrussell

pro-procrastinator
Sep 23, 2013
5,928
399
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NC-smokinlmm said:
Now that I'm down to 152 lbs it's time to start building muscle again. Should I go low weight high reps first or go heavy weight low rep to build muscle fiber back up? I'm about stupid on this subject and need a little guidance. My BMI is probably around 6 to 7% now so I'm defiently lean, need to get bigger again...
Click to expand...

Are you on meth? Lol

8-10 rep range to build Muscle
 
Burn Down

Burn Down

Hotrodder
Sep 14, 2008
7,092
28
48
Boise Idaho
clrussell said:
Are you on meth? Lol

8-10 rep range to build Muscle
Click to expand...

Yep, 8-10 reps 4-5 sets you should be running out of steam on the last sets and reps, adjust the weights accordingly.

Your diet, training and sleep is going to dictate your muscle growth... healthy fats and high protein diet is your friend. 150-200 grams of protein and 75ish on fats. You can’t be in a caloric deficit and build muscle.
 
WolfLMM

WolfLMM

Making Chips
Nov 21, 2006
4,005
26
48
38
AL
Haven’t been all summer long, I feel like a piece of shit. Next month, I’ll be back at it.
 
1TRIKHD

1TRIKHD

Country boy Limo.
Sep 15, 2015
1,692
388
83
P.N.W
Back in the day when I played Div 1 football I was 250lbs @7% BF and ran a 4.67 40 yrd dash. Benched 575, squated 675 and power cleaned 490. Unfortunately those days are long gone, but I still in shape chasing my 6 and 7 yr old boys around. As of now I'm done to 235lbs and pretty lean and mean. Still have that fire in my belly to be fit and healthy.
Good to see you guys staying healthy and changing your ways.
 
lutzjk913

lutzjk913

Well-known member
May 5, 2010
1,681
168
63
groveport, ohio
Got back from vaca 5 weeks ago and weighed in at 266 lbs. right at 6’ tall

Started cutting back. Not working out. Just cutting back. Trying to go walk some. Down to 247 this morning and hoping I can continue to drop it.

If all goes well I want to be 215-220 range and then work on some muscle at that point.

Never went to college like Riss but lifted heavily all through high school and graduated at 235 and was stout. Kids and life took over and here we are now. Lol
 
Burn Down

Burn Down

Hotrodder
Sep 14, 2008
7,092
28
48
Boise Idaho
WolfLLY said:
Haven’t been all summer long, I feel like a piece of shit. Next month, I’ll be back at it.
Click to expand...
:buttkick::D

1TRIKHD said:
Back in the day when I played Div 1 football I was 250lbs @7% BF and ran a 4.67 40 yrd dash. Benched 575, squated 675 and power cleaned 490. Unfortunately those days are long gone, but I still in shape chasing my 6 and 7 yr old boys around. As of now I'm done to 235lbs and pretty lean and mean. Still have that fire in my belly to be fit and healthy.
Good to see you guys staying healthy and changing your ways.
Click to expand...
I stayed busy chasing mine for a long time but they grow up eventually and I grew out.

lutzjk913 said:
Got back from vaca 5 weeks ago and weighed in at 266 lbs. right at 6’ tall

Started cutting back. Not working out. Just cutting back. Trying to go walk some. Down to 247 this morning and hoping I can continue to drop it.

If all goes well I want to be 215-220 range and then work on some muscle at that point. Never went to college like Riss but lifted heavily all through high school and graduated at 235 and was stout. Kids and life took over and here we are now. Lol
Click to expand...
That’s the perfect way to start, just little things and then eventually they turn into big things.
 
CaptPhil

CaptPhil

Active member
Sep 10, 2011
1,012
0
36
Delaware
Deads
Warm-up
365 1x2
395 1x1
420 4x2
315 2x10

Gotta get my head right for a 1rm, I know I have 440# in me but couldn't break the floor with it last night, then went and did 4 sets of 420. All overhand hooks except the rep work at 315.

Back is dead today.

Sent from my SM-G900V using Tapatalk
 
Burn Down

Burn Down

Hotrodder
Sep 14, 2008
7,092
28
48
Boise Idaho
Took about a week off for the wifes surgery, playing mr mom;)

Hit bench and legs yesterday
bench
315x10sx2r 20 total, was not super difficult. Ill try for all triples next sat.

belt squats
6 plates 5sx4r yuck those sucked.

cable flys and single leg extensions for the pump and burn.
 
clrussell

clrussell

pro-procrastinator
Sep 23, 2013
5,928
399
83
Burn Down said:
Took about a week off for the wifes surgery, playing mr mom;)

Hit bench and legs yesterday
bench
315x10sx2r 20 total, was not super difficult. Ill try for all triples next sat.

belt squats
6 plates 5sx4r yuck those sucked.

cable flys and single leg extensions for the pump and burn.
Click to expand...

I wish we had a belt squat machine.
 
M

matt78

Finally boosted launches
Sep 10, 2012
924
0
0
texas
Flat bench 225x15 275x12 315x10 355x8. Incline dumbells 100#×10x4. Close grip incline dumbbell 75#x10x4. Seated lateral raises 25#x15x4. Shoulder press machine 4 sets 12 reps each. Dips 4 sets to fail . Dumbells curls 50#x10x6. Cable flies 4 sets. Standing lateral raises 4 sets x12. New workout,sucks takes alot of time.
 
lts1ow

lts1ow

Needs moar PAH!
May 14, 2012
1,598
0
36
NJ
If anyone is wondering, deadlifts on a stiff bar suck. :D

4x4x400
2x455
1x515 (should have been two, grip was wonky)

Back from the abyss :cool:
 
Evan@InglewoodTrans

Evan@InglewoodTrans

yerp
Vendor/Sponsor
Aug 5, 2010
3,118
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Western MA
Burn Down said:
Took about a week off for the wifes surgery, playing mr mom;)

Hit bench and legs yesterday
bench
315x10sx2r 20 total, was not super difficult. Ill try for all triples next sat.

belt squats
6 plates 5sx4r yuck those sucked.

cable flys and single leg extensions for the pump and burn.
Click to expand...


315 for 10 like that you’re easily getting 405. You’re getting very strong.
 
Burn Down

Burn Down

Hotrodder
Sep 14, 2008
7,092
28
48
Boise Idaho
Evan@LimitlessDiesel said:
315 for 10 like that you’re easily getting 405. You’re getting very strong.
Click to expand...

I wish Evan:D I was only getting doubles, I just did 10 sets of 2.

Bench is moving slow along with everything else. I think my age and the sins of my youth are catching up to me...

The wife’s surgery has played havoc on my gym time as well. Hoping next week I can get back into my regular schedule.
 
Evan@InglewoodTrans

Evan@InglewoodTrans

yerp
Vendor/Sponsor
Aug 5, 2010
3,118
65
48
40
Western MA
Burn Down said:
I wish Evan:D I was only getting doubles, I just did 10 sets of 2.

Bench is moving slow along with everything else. I think my age and the sins of my youth are catching up to me...

The wife’s surgery has played havoc on my gym time as well. Hoping next week I can get back into my regular schedule.
Click to expand...

Oops I read that wrong :baby: lol. I’ve dropped way back 315 for 8 this week was a struggle.
 
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