i started lifting weights about a month ago and its fun and also seems to help w/ my acne. the problem i am having is i dont seem to be gettin soar anymore, i was benching 105 for like a week everyother day but lastnight i did 115. i did like 5 sets 8-10 reps(do i have reps and sets mixed up?) each but today im not soar?? the 1st time i lifted i was soooo soar i couldnt do much but now i dont seem to have it nemore. im going for physique(sp?) so i know more sets of less weight is what i need 2 do but am i doing something wrong?
lifting??
- Thread starter cr25096er
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TrackMaster
Member
- Mar 15, 2001
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cool, im glad to see anyone lifting weights! not many people around here(my area not drn) lift anymore... youve got the sets/reps correct. You will be sore if you stop, the first week or two if you are just starting will be very hard (ie too sore to get out of bed) but not everyone lifts near their max when starting (like i do) once you get in the habit, your muscles will get used to the weight and you wont be AS sore, if you lift hard enough you will still be sore believe me. more sets of less weight will indeed give you physique, and more weight less reps will give you more muscle/mass. sounds like youre doing alright to me, keep it up!
No, you don't have sets and reps mixed up.
If you aren't getting sore, you aren't using enough weight... this is assuming you are going for mass/growth. To "grow" muscle, you need to keep pushing it beyond what it's used to. The sore you mention is muscle tissue/fiber that's been torn, which is a good thing if you are trying to get bigger. Let it rest for 24 hours to heal and do it again. As the muscle heals it kinda learns what you are expecting it to do... You might want to try 3 sets, with enough weight that you can barely lift the 10th (or so) rep. The last set should be enough weight that it takes everything you've got to get 3-4 reps done. The last rep should be nearly impossible. You are promised mucho pain if you do that. Make sure you are getting a lot of protien in your diet or with supplements if you are going to push hard.
Going for "physique" doesn't tell us what you are trying to accomplish. Are you going for endurance or bulk? Lean muscle/endurance is achieved (generally) with lighter weight, more reps. Size comes from lifting HEAVY, lower sets/reps and continuously increasing the amount of weight you work with. If you are training to ride... bulk isn't what you are really after and muscle strength over all isn't as important as cardio. Seen any body builders in the pro's?
This was very simplistic .. if you want detailed info, post specific questions in the "Training" forum.
If you aren't getting sore, you aren't using enough weight... this is assuming you are going for mass/growth. To "grow" muscle, you need to keep pushing it beyond what it's used to. The sore you mention is muscle tissue/fiber that's been torn, which is a good thing if you are trying to get bigger. Let it rest for 24 hours to heal and do it again. As the muscle heals it kinda learns what you are expecting it to do... You might want to try 3 sets, with enough weight that you can barely lift the 10th (or so) rep. The last set should be enough weight that it takes everything you've got to get 3-4 reps done. The last rep should be nearly impossible. You are promised mucho pain if you do that. Make sure you are getting a lot of protien in your diet or with supplements if you are going to push hard.
Going for "physique" doesn't tell us what you are trying to accomplish. Are you going for endurance or bulk? Lean muscle/endurance is achieved (generally) with lighter weight, more reps. Size comes from lifting HEAVY, lower sets/reps and continuously increasing the amount of weight you work with. If you are training to ride... bulk isn't what you are really after and muscle strength over all isn't as important as cardio. Seen any body builders in the pro's?
This was very simplistic .. if you want detailed info, post specific questions in the "Training" forum.
- Jun 26, 2001
- 1,824
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soreness comes from 2 areas.1 microtrama.2 lactic acid/calcium build up(i've heard both argued well and it's kind'a the chicken-egg debate) 1 microtrama is when your muscle fibers tear, not like "oh my god i just tore my bicep" but..micro, lil' tears. this happens when the muscle is strained past it's normal point. you can get micro trama from high weight or low weight. 2 acid build up/calcium deposists(here's it's tricky, lactic acid might deposit the calcium, grey area for me..it might be the calcium that causes the sorness the next day..) anyway..this comes from muscle failure type excersion. you can get muscle failure from just continually lifting your arms above your head, or using weights heavey/light to get you to this point. ok, here's where we take a break...breathe...hmmm. there are 1 million ideas on just the 2 topics discussed, multiply that by 10x and that's how many ways to get into shape. scientists cut rat muscles to create micro trama (barring scarring) the muscles grew back stronger, and bigger. all things equall, bigger muscles are stronger. you can build muscle just by eating in a specified controled way, without any excersize, it's the abc diet, anabolic burst cycle dieting. if you put yourself into a near or at starvation mode for 2 weeks, then comback and comsume your minimum callories X?, iv'e forgoten the multiplyer, you will build muscle. anabolic activity is how you can build muscle without micro trama , merely by getting a "pump". this pump activates the bodies "build" mechanism.that is why there is some debate on strength gains because of pump and pose. fast twitch muscles tend to grow big and give explosive strength, slow twitch don't tend to grow as much and give endurance. both of those are generalities...for instance, the guy that can bench 405 can also bench 250 about 20x, so they're somewhat interdependant and interfunctional. gott a head ache yet..yes, good. now, if you remember nothing else, remember this. the body building/sports med world has grown in knowledge by leaps and bounds, but there are constants. work=results. you could use the old joe wieder "don't get sand kicked in your face "routine and show results, you could also do the newest greatest thingy and get results. you gotta do something. motocross is an endurance sport, as is cycling. cyclist build huge thighs and have endurance, so that is not mutually exclusive..look at any pro running back. start reading and find out how things work,that way when you hear two things that "sound" contradictory, you'll understand the reasoning. if you just buy magazines(poor choice) get both ends of the spectrum..say, muscle media and..anything with a 300lbs moose on front. i would recomend arnolds "encyclopedia of body building" as a must read. it explains alot. there. go to elitefitness.com (i think they're still around) and get some learning! that's a start. btw, why aren't you sore? because you didn't work your muscles into failure or depletion. that's it in a nut shell. :thumb:
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Gentlemen. "physique" is a general term, it doesn't mean big or small.. it simply refers to the body's proportions.... can be a long and lanky marathon runner or a massive body builder.
ie; he has a body builder's physique. He has a swimmer's physique.
End of today's English class. At ease.
ie; he has a body builder's physique. He has a swimmer's physique.
End of today's English class. At ease.
- Jun 26, 2001
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i stand corrected...in accordance with propper military etiquet i would have never reprimanded a fellow NCO in public. i stand corrected..now as for a cadett"one rocker..ONE ROCKER! get your head out of you @$$ long enough to pay attention cadet! is the us army military rank structure too mentally demanding for you. get down, don't eyeballs me.push...where's your squad leader!?" along comes cadett bean brains' cadet squad leader and pops to parade rest "is this troop in your squad cadet?".."yes sergeant first class"..."well you better quit yankning my chain troop. you're making me mad, what the fudge have you been doing to him?"..."i don't understand the question sergeant first class".."what the fudge! drop" .. "both you girls hold tight, swap by osmosis or some other gosh danged college device, i'm going to find your cadet psg"...mumbling to myself as i walk away...chripes i hate summer camp training..ba-boom, fragged with an impact grenade point blank. :flame:
Be aware of your diet at this critical stage of conditioning. When we stress our muscles and create things like micro tears and lactic acidocis, our body has an increased need for vitimins, nutrients, and proper hydration.
I prefer to work out with two sets of 10-12 reps, then stress the muscles with a full round of maximum lifts (one rep). Record your progress for each and every set. Stetching and calastintics before each and every workout is a must, or you could substitue a couple rounds in the pool.
Really want to get toned and fit? Learn to jump rope well.
I prefer to work out with two sets of 10-12 reps, then stress the muscles with a full round of maximum lifts (one rep). Record your progress for each and every set. Stetching and calastintics before each and every workout is a must, or you could substitue a couple rounds in the pool.
Really want to get toned and fit? Learn to jump rope well.
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LOL Sarge and Okie!
May be considered cadet in some cadigories but still made it to Staff Seargent!
As for a certain SFC, I still remember getting close to calling a medivac and to the boss I only took ROTC to stay in shape and refresh my military history. It didn't hurt the GPA either. :p
As to the rank, it is Sir or Officer Candidate. Where Sarge is concerned: "Meat Head"
Okie: it's "Bone Head"
:)
May be considered cadet in some cadigories but still made it to Staff Seargent!
As for a certain SFC, I still remember getting close to calling a medivac and to the boss I only took ROTC to stay in shape and refresh my military history. It didn't hurt the GPA either. :p
As to the rank, it is Sir or Officer Candidate. Where Sarge is concerned: "Meat Head"
Okie: it's "Bone Head"
:)
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ROTC? Isn't that the guys in Animal House? :)
- Jun 26, 2001
- 1,824
- 0
hop on in boomer, i'm sitting here,face full of doritos,swigging RC and getting fatter by the minute. i can still bark pretty good tho.yeh, irish, you didn't have to call medivac, i believe, wish i could remember his name, did the task. ya better hope there's one of'em there for ya next time CS hillclimber...payback's a medivac! ;)
toalco-kdx
Member
- May 16, 2002
- 282
- 0
what actually allows you to lift more wieght?
less wieght more reps or more weight less reps? from what i understand more weight and less reps makes your muscles bigger, allowing you to lift more. am i right?
less wieght more reps or more weight less reps? from what i understand more weight and less reps makes your muscles bigger, allowing you to lift more. am i right?
I used to work for Top. First thing he would ask if a new butter bar was arriving...(btw, Top was full blooded Mississippian)
"Burke, wut is ee....pointer or a trainee?"
Meaning: Is the incoming leuitenant a west point cadet or an OCS man.
Top always made certain that the "pointers" were given the utmost respect by all concerned...he also demanded the same respect for the OCS guy, but he gave those poor rascals hell and had them scared of him most of the time. Quite funny.
"Burke, wut is ee....pointer or a trainee?"
Meaning: Is the incoming leuitenant a west point cadet or an OCS man.
Top always made certain that the "pointers" were given the utmost respect by all concerned...he also demanded the same respect for the OCS guy, but he gave those poor rascals hell and had them scared of him most of the time. Quite funny.
NCO's Vs Officers
A man was flying a hot air balloon and realized that he was lost. He
reduced his height and spotted a man down below. He lowered the
balloon further and shouted "Excuse me, can you help me? I made a
promise to meet someone a half hour ago, but I don't know where I
am."
The man below said, "Yes, you are in a hot air balloon, hovering
approximately 30 feet off this field. You are between 40 and 42
degrees north latitude and between 58 and 60 degrees west longitude."
"Wow, you must be an NCO," said the balloonist.
"I am ", replied the NCO, "How did you know?"
"Well," said the balloonist, "everything you told me is technically
correct, but I have no idea what to do with this information and the
fact is, I am still lost."
"You must be an officer!", said the NCO.
"I am", replied the balloonist, "but how did you know?"
"Well," said the NCO, " You don't know where you are or where you are
going. You have made a promise to someone that you cannot keep and
you expect me to solve your problem. The fact is you are in exactly
the same position you were in before we met, but now it is somehow my
fault."
A man was flying a hot air balloon and realized that he was lost. He
reduced his height and spotted a man down below. He lowered the
balloon further and shouted "Excuse me, can you help me? I made a
promise to meet someone a half hour ago, but I don't know where I
am."
The man below said, "Yes, you are in a hot air balloon, hovering
approximately 30 feet off this field. You are between 40 and 42
degrees north latitude and between 58 and 60 degrees west longitude."
"Wow, you must be an NCO," said the balloonist.
"I am ", replied the NCO, "How did you know?"
"Well," said the balloonist, "everything you told me is technically
correct, but I have no idea what to do with this information and the
fact is, I am still lost."
"You must be an officer!", said the NCO.
"I am", replied the balloonist, "but how did you know?"
"Well," said the NCO, " You don't know where you are or where you are
going. You have made a promise to someone that you cannot keep and
you expect me to solve your problem. The fact is you are in exactly
the same position you were in before we met, but now it is somehow my
fault."
Officer vs. NCO observations
The Company Commander and the First Sergeant were in the field. As they hit the sack for the night, the First Sergeant said, "Sir, look up into the sky and tell me what you see?"
CO: "I see millions of stars."
1SG: "And what does that tell you, sir?"
CO: "Astronomically, it tells me that there are millions of galaxies and potentially billions of planets. Theologically, it tells me that God is great and that we are small and insignificant. Meteorologically, it tells me that we will have a beautiful day tomorrow. What does it tell you, Top?"
1SG: "Well sir, it tells me that somebody stole our tent."
The Company Commander and the First Sergeant were in the field. As they hit the sack for the night, the First Sergeant said, "Sir, look up into the sky and tell me what you see?"
CO: "I see millions of stars."
1SG: "And what does that tell you, sir?"
CO: "Astronomically, it tells me that there are millions of galaxies and potentially billions of planets. Theologically, it tells me that God is great and that we are small and insignificant. Meteorologically, it tells me that we will have a beautiful day tomorrow. What does it tell you, Top?"
1SG: "Well sir, it tells me that somebody stole our tent."
About three months into a deployment to Iceland we had a new butter bar check into our squadron and onto our crew. Within a few days we were out on a mission searching for a Russian sub and the new Ensign was our Navigator. He had just received a cake from his mommy and brought it along to share with the crew. Several of us were gathered around back in the galley as Mr. Butter Bars was unwrapping the cake. Nice, tall, chocolate layers with lots of icing. Yum yum.
My buddy sniffs a few times over the cake and says “I wouldn’t eat that”. Butter Bars “Why?” My bud “it’s gone bad”. Butter “What do you mean?” Bud “It stinks…smell it.” With that Mr. Butter leans directly over the cake with his nose only inches away (bad move). My bud grabs the back of his head with both hands and presses his face clear through the cake. The Ensign tried to disengage his face from the cake the best he could with not much success.
OMG…most of the crew is ROTFLTAO. Mr. Butter looks like he’s going to cry chocolate covered tears and takes off running to the flight station. He approaches the Mission Commander to “place us on report” like most JO’s would do. MC with the most sincere, straight face possible says “Welcome aboard ENSIGN!”
Dejected, Butter Bars returns to the galley only to find us eating the cake. We did offer him some though. :thumb:
Gotta love the newbies.
Irish….want some cake? LOL
My buddy sniffs a few times over the cake and says “I wouldn’t eat that”. Butter Bars “Why?” My bud “it’s gone bad”. Butter “What do you mean?” Bud “It stinks…smell it.” With that Mr. Butter leans directly over the cake with his nose only inches away (bad move). My bud grabs the back of his head with both hands and presses his face clear through the cake. The Ensign tried to disengage his face from the cake the best he could with not much success.
OMG…most of the crew is ROTFLTAO. Mr. Butter looks like he’s going to cry chocolate covered tears and takes off running to the flight station. He approaches the Mission Commander to “place us on report” like most JO’s would do. MC with the most sincere, straight face possible says “Welcome aboard ENSIGN!”
Dejected, Butter Bars returns to the galley only to find us eating the cake. We did offer him some though. :thumb:
Gotta love the newbies.
Irish….want some cake? LOL
It's funny you should say that. From what I've seen, nobody likes ring knockers. Too much arrogance, nothing to back it up with. I was E-4 before being commissioned so I've ridden the bus a couple of times (the short bus ;) )! Yeah, the Navy's like that bscott. If that would have been a Marine Lt. and I would have been he, I would have just wrapped my hands around his neck, choked him out, then tossed his happy :moon: overboared.
Must agree, Tops the man. You either love em or hate em. If you hate em, you better pretend you love em, or he'll burn you to the ground!
Must agree, Tops the man. You either love em or hate em. If you hate em, you better pretend you love em, or he'll burn you to the ground!
