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Good Programs?

  • 08-04-2008 6:23pm
    #1
    colman1212
    Registered Users, Registered Users 2 Posts: 1,127 ✭✭✭


    Hey I'm just done a 8 week program and looking for something new for the next 6 -8 weeks. Don't really trust that the instructors in the gym are too good for doing them up. Anyone have any good programs on their computer they could throw up? Or even any good websites to get them from.


    I'm mainly hoping to increase my bench and increase strength, also really want to strenghten core and develop stomach muscles.

    thanks....


Comments

  • #2
    #Smokey#
    Registered Users, Registered Users 2 Posts: 773 ✭✭✭#Smokey#


    try here:

    http://bodybuilding.com/fun/workout.htm


  • #3
    BobbyOLeary
    Closed Accounts Posts: 859 ✭✭✭BobbyOLeary


    Starting Strength my friend!

    http://www.startingstrength.net


  • #4
    colman1212
    Registered Users, Registered Users 2 Posts: 1,127 ✭✭✭colman1212


    BobbyOLeary wrote: »
    Starting Strength my friend!

    http://www.startingstrength.net

    just looking at the starting strength and have question.
    So when they say 3 x 5 sets of something, they mean that plus the 4 recommended warm up sets there. So 7 sets... Does that not seem like a lot???
    Have people got good results from this?


  • #5
    Malteaser!
    Registered Users, Registered Users 2 Posts: 2,234 ✭✭✭Malteaser!


    colman1212 wrote: »
    just looking at the starting strength and have question.
    So when they say 3 x 5 sets of something, they mean that plus the 4 recommended warm up sets there. So 7 sets... Does that not seem like a lot???
    Have people got good results from this?

    How many sets would you normally do??

    7 doesn't seem excessive to me. It's not like you're going to be using max weights for each set (or any set for that matter).

    I haven't actually done that program but I know a few people who have and they all found it great!!


  • #6
    Al_Fernz
    Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    I'm doing WS4SB III and am loving it so far. It's great if your an athelete looking to get size and strength while also maintaining your normal training levels.

    Check it out:
    http://www.defrancostraining.com/articles/articles.htm

    Also you can see my interpretation of it in my log.


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  • #7
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    colman1212 wrote: »
    just looking at the starting strength and have question.
    So when they say 3 x 5 sets of something, they mean that plus the 4 recommended warm up sets there. So 7 sets... Does that not seem like a lot???
    Have people got good results from this?

    As Malteaser said, no it's not alot.

    Say you can squat 80kg 3x5...
    bar x5
    40kg x5
    60kg x5
    70kg x5
    80kg 3x5

    Or even 140kg 3x5...
    bar x5
    60kg x5
    100kg x5
    120kg x5
    140kg 3x5


  • #8
    Lothaar
    Closed Accounts Posts: 473 ✭✭Lothaar


    7 sets? Wouldn't that take AGES?

    I get 45 mins in the gym, with 10 mins spent warming up. So, 35 mins at the weights. I'd never get anything done if I was doing 7 sets of exercises.


    ... would I?


  • #9
    Malteaser!
    Registered Users, Registered Users 2 Posts: 2,234 ✭✭✭Malteaser!


    Lothaar wrote: »
    7 sets? Wouldn't that take AGES?

    I get 45 mins in the gym, with 10 mins spent warming up. So, 35 mins at the weights. I'd never get anything done if I was doing 7 sets of exercises.


    ... would I?

    It depends on what exercises you're talking about tbh.

    I wouldn't be doing 7 sets of curls or pull downs or anything like that, even with a warm up but for for squats, deads etc. I definitely would.


  • #10
    Lothaar
    Closed Accounts Posts: 473 ✭✭Lothaar


    I guess what I'm asking is:

    Is it an efficient use of time to do 7 sets of squats (or whatever), even though there is only 35 mins available?


  • #11
    Malteaser!
    Registered Users, Registered Users 2 Posts: 2,234 ✭✭✭Malteaser!


    Lothaar wrote: »
    I guess what I'm asking is:

    Is it an efficient use of time to do 7 sets of squats (or whatever), even though there is only 35 mins available?

    I would say yes. Others may think differently.

    Actually I'd say it depends on what else you're trying to do in that 35 minutes.

    Personally, I never have much time in the gym so I have to make the most of the little time that's available. If it was a leg day then squats are obviously going to be my main exercise and I wouldn't be cutting them short so I could get my 3 sets on the leg curl machine done.

    EDIT: I'm not saying that seven sets are the optimal amount of sets people should be doing if they want to increase squat strength or whatever just that I don't think excessive.


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  • #12
    BobbyOLeary
    Closed Accounts Posts: 859 ✭✭✭BobbyOLeary


    With 45 mins you'll be struggling for time with Starting Strength, well I would but thats just cos I'm slow :pac::pac::pac:

    On the warmup sets there shouldn't really be any gap between them. The only gap I leave is the time it takes me to weight the bar.


  • #13
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    BobbyOLeary wrote: »
    With 45 mins you'll be struggling for time with Starting Strength, well I would but thats just cos I'm slow :pac::pac::pac:

    On the warmup sets there shouldn't really be any gap between them. The only gap I leave is the time it takes me to weight the bar.

    Bobby's on the money there. The warm up sets shouldn't be taxing enough to require rest, or impede on your work sets.

    45 minutes might be cutting it short however for SS. I think Rip was saying it should take 1.5 hours, but then again it depends on rest periods and warm ups.

    How long are your rest periods? Mine are generally only about 2 minutes between work sets, 4 tops on 3RM and 1RM.

    I understand higher level intermediate/advanced athletes would need longer than this. But for the vast majority I'm sure it would suffice for a time.


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