Hi all

Sorry, I'm bugging you all with questions again!!!

On some of the workouts I see logged on here, you get this kind of thing...

A1: DB Presses
A2: RC Exercise

B1: Chin-up
B2: RC exercise

Can you please explain the significance of the A1, A2, B1, B2 etc?

Thank you!!!

Thank you Rilla!! I'm learning slowly!

At what stage in your training would you be able to introduce supersets? (Si is already getting me to introduce some rest pause!!! Eeeeeeeek!!!)

Pingu wrote:Thank you Rilla!! I'm learning slowly!

At what stage in your training would you be able to introduce supersets? (Si is already getting me to introduce some rest pause!!! Eeeeeeeek!!!)

Anytime.

You can do two for the same muscle group eg. incline DB press - incline fly.

or

antagonistic ones eg Squat - RDL or Dips - Pull ups or bicep / tricep

or

Totally unrelated exercises. eg Shoulder press - Calf Raise

It allows you to increase the density of your workouts by saving on rest time.

Cheers Cleaver. Am thinking that when the owner of my gym gives me my second programme I will be posting it here for some tweaking!!! I just don't feel like I am getting the most out of my training...not with all these methods of improving strength etc. Besides, a bit more variety would be nice as well...

Sorry to confuse but i belive its Dc training. You have 3 excerscises for each muscle and rotate. When you come back in the rotation you must beat weight or reps.

http://WWW.JASONWOJO.COM explains it well

http://www.jasonwojo.com/training_nutrition.html

Rilla wrote:Supersets.

You do A1, then A2, then rest. Do x sets and move on to B.

The rest can be between each group.

So:
A1 : rest 90s
A2 : rest 90s
A1 : rest 90s
etc ...

My journal always has these in there.

Look at Gymbunny's GBC routine:
A1, A2, A3 x3 times
B1, B2, B3 x3 times

Oh good grief, my poor little brain is about to explode!!!!!!

Had a quick look at the DC stuff. I like the look of that breakdown. I wouldn't be able to do some of the suggested exercises because of the arm but it does appeal to me.

Hmm. So do supersets though...

And people think those who weightlift are all brawn and no brains? Jeez...they are wrong. I'm finding it real hard to get my head round all this!!!

I guess it would help if people explained what their notation meant - Obviously the same notation is used ny different people to mean different things!

no offence intended pingu but the rest pause dc stuff is aimed at advanced trainees and more so men. If new trainees go and lift heavy to crazy failure its likely they will be injured..
Women imo will respond better to volume than HIT but thats just my opinion.
Also as you're relitively new to the sceen the volume will give time to learn solid techniq e.

** THIS IS WRONG lol ** Agree with Max on this volume for females.

It's actually less Volume, but more frequency

No offence taken! Advice noted with thanks!

health4ni wrote:Agree with Max on this volume for females.

Due to muscle fibre type?

Nope.
Due to lower androgen levels more volume per session / muscle group is not good. But more frequency to counter-balance this is needed.

Also, females need to get their bodies into a more acidic state (when training) than males to elicit any body comp changes. Lactic acid training is good for them.

Hmm. Interesting knowing the science behind it!! Thanks!

Sorry everyone. I've edited my posts as I got it slightly wrong. Now all current based on what I know.

health4ni wrote:Nope.
Due to lower androgen levels more volume per session / muscle group is not good. But more frequency to counter-balance this is needed.

Sorry for being dim Health. When you say more volume is not good but frequency is I'm confused...

Do you mean less reps more often is better for a woman?

Yeah.
Instead of say 10 sets per muscle group in one session; do maybe 5-8 (as an example). The reps in the set isn't necessarily important (as long as you're not doing loads of drop sets or shit loads of reps [pointless anyway... unless the lactic acid training protocol is used]).
And instead of training say 3 times a week, train 5 times a week.

For example.

Got it! Ta.

Pingu wrote:

health4ni wrote:Nope.
Due to lower androgen levels more volume per session / muscle group is not good. But more frequency to counter-balance this is needed.

Sorry for being dim Health. When you say more volume is not good but frequency is I'm confused...

Do you mean less reps more often is better for a woman?

Volume can be increased/decreased by altering the amount of reps or the amount of sets. By frequency I am assuming Health means the number of sessions per week that you use.

You may be interested in this post that I stickied viewtopic.php?f=8&t=1944

Thanks for that Res. I did have a look at it but I just get so confused!!! There is so much information out there and being new it's hard to spot the right thing for you!

Am getting there though...I've only been doing this since the beginning of December and have already come a long way since then. This next phase will be a better one...