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Manonfire35 · 11-19-2011, 01:38 PM

what do you mean by cycle the weights?

0606196t · 11-19-2011, 06:14 PM

Quote:

Originally Posted by Manonfire35

what do you mean by cycle the weights?

Ok basically can no longer add weight week in week out for some lifts. So instead you start playing with % and reps. You'd take your max, and work through the percentages at different reps and eventually reduce the reps to 105% etc of your previous max.

Then you would start again the cycle. A live example would be 531, I use aspects of it so

Taking about 90% of your one rep max, week one you do 3x5 at 65%, 75%, 85% of your max, then week 2 is 3x3 of 70%, 80%, 90%, and week 3 is 5/3/1 of 75%, 85%, 95% then you add weight to your "max" and restart the cycle.

This is just a simplified way of saying it. Its not something beginners should worrying about. Purely because the weight progression is so slow.

As for your variation question, its a yes and no. You don't really need variation, I don't think adapting is the right word to use when there is no progress. But you will get bored of some of the accessory lifts, and you will likely swap them in and out.

There's counter examples, but in honesty the iron game regardless of goals is about doing, not planning for every outcome.

Manonfire35 · 11-20-2011, 10:19 AM

Ok. Thank you.

rhiNOx · 11-21-2011, 06:18 PM

I know I don't eat enough but from what I eat and my protein shakes I take in about 2200 calories 200-230g of protein is this good enough Im at 240 started at 227

colloidalheali · 12-08-2011, 07:10 AM

very good post

itherhino · 02-23-2012, 02:35 PM

great post, very informative and to the point

SGfitness · 03-07-2012, 08:10 PM

Quote:

Originally Posted by EKnight

Grrr...search button! For a multi look at the label and see where the C and E are derived. Whole-food multis will have C as ascorbic acid and also contain a bioflavanoid complex of some sort. Synthetics will only have ascorbic acid. The E in a whole food will be d-alpha (or d-beta, d-gamma, etc.) tocopheral, whereas a synthetic will be dl-alpha... -EK

Good knowledge displayed right here!

clareclare · 03-16-2012, 03:37 AM

Great! I'll take not of this, gonna start planning soon.

Thanks for sharing.

polarmon · 03-21-2012, 09:58 AM

Great post thank you!

Suze · 03-26-2012, 12:29 PM

I just started reading this thread (from the beginning) and I looked at this workout:

http://www.muscleandstrength.com/wor...g-workout.html

I have to say, I think this is the best beginner workout I've ever seen. It's so plain and straightforward, I think even someone who's never been in a gym before could easily figure it out.

Just sayin'...

11-21-2011, 06:18 PM	#94 (permalink)
rhiNOx Just joined M&S Join Date: Nov 2011 Location: texas Gender: Male Training Exp: 6-12 Months Current Goal: Cut Fat Photos: rhiNOx's Gallery Posts: 14 Rep Power: 0	I know I don't eat enough but from what I eat and my protein shakes I take in about 2200 calories 200-230g of protein is this good enough Im at 240 started at 227 __________________ "Right now, your competition is training" "If","perhaps" and "but" never got any person anywhere

12-08-2011, 07:10 AM	#95 (permalink)
colloidalheali Just joined M&S Join Date: Dec 2011 Location: South Africa Gender: Male Training Exp: Just Started Current Goal: Build Muscle Photos: colloidalheali's Gallery Posts: 5 Rep Power: 0	very good post __________________ MarkyD is a promoter and keen supporter of natural foods and supplements like Colloidal Silver that aid people in living a healthy life – free of toxins, and poisons that cloud the body and mind from performing at its best.

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11-19-2011, 01:38 PM	#91 (permalink)
Manonfire35 Just joined M&S Join Date: Nov 2011 Location: Ontario, Canada Gender: Male Training Exp: Just Started Current Goal: Build Muscle Photos: Manonfire35's Gallery Posts: 4 Rep Power: 0	what do you mean by cycle the weights?

11-20-2011, 10:19 AM	#93 (permalink)
Manonfire35 Just joined M&S Join Date: Nov 2011 Location: Ontario, Canada Gender: Male Training Exp: Just Started Current Goal: Build Muscle Photos: Manonfire35's Gallery Posts: 4 Rep Power: 0	Ok. Thank you.

02-23-2012, 02:35 PM	#96 (permalink)
itherhino Just joined M&S Join Date: Feb 2012 Location: Michigan Gender: Male Training Exp: Just Started Current Goal: Get Fit Photos: itherhino's Gallery Posts: 11 Rep Power: 0	great post, very informative and to the point

03-16-2012, 03:37 AM	#98 (permalink)
clareclare Just joined M&S Join Date: Mar 2012 Location: Manila Gender: Female Training Exp: Just Started Current Goal: Get Fit Photos: clareclare's Gallery Posts: 1 Rep Power: 0	Great! I'll take not of this, gonna start planning soon. Thanks for sharing.

03-21-2012, 09:58 AM	#99 (permalink)
polarmon Just joined M&S Join Date: Mar 2012 Location: USA Gender: Male Training Exp: 6-12 Months Current Goal: Get Huge Photos: polarmon's Gallery Posts: 1 Rep Power: 0	Great post thank you!

03-26-2012, 12:29 PM	#100 (permalink)
Suze Just joined M&S Join Date: Mar 2012 Location: United States Gender: Female Training Exp: Just Started Current Goal: Build Muscle Photos: Suze's Gallery Posts: 39 Rep Power: 127	I just started reading this thread (from the beginning) and I looked at this workout: http://www.muscleandstrength.com/wor...g-workout.html I have to say, I think this is the best beginner workout I've ever seen. It's so plain and straightforward, I think even someone who's never been in a gym before could easily figure it out. Just sayin'...