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40 comments
Deadlifts are bad for your back Squats are bad for your knees but you never hear them say bench is bad for you shoulder !
Omar gives a lot of useful info, in a entertaining way too. Here's about the 3 sets of 10 reps origin. The 3 sets of 10 repetitions scheme is the classic DeLorme training protocol which was invented by said Dr. DeLorme.
It was invented trough experimentation with a very big sample size because Dr DeLorme was in charge of rehabbing WW2 wounded soldiers, in his work he mentions that many different programs were tested and that 3 sets of 10 reps, at 50, 75 & 100% of 10RM, 2-3 times a week yielded the best results for muscle and strength gains. Other research argues that it is more the time under tension (between 25-40 seconds) that is the determining factor while some argue that the eccentric contraction is what causes hypertrophy. As with any program, the more you use it, the more your body gets accustomed to it and responds less but it's always a solid method.
so i workout 5 times a week and rest 2 day
my week look like this in different order
arms, shoulder
legs, back
chest and abs
and then 2 cardio on 2 days
is this a good plan or should i change something? come with tips please 🙂
under-recovery and over-training are the same thing
well I do 4x 10 on every exercise except bench, squats and deadlift. I haven't been given this advice but instead gone by it anyways. I got the advice 3x 8 but I wanted more so I went "more".
worst training advice "you should try crossfit bro"
Works advice? On bench, guy told me "wider the grip the better!"
YOU BEING A LITTLE BITCH! lololol
3 x10 is a beginner's routine for body builders from the golden era, from what I uunderstand
stop amphetamins and slow down 😉
Do you even towel row, bro?!
Worst training advice- you must get in at least 100g of carbs within 5 minutes after your workout, otherwise you will lose all your gains!
That body though….. omg
You sound kind of like Mike Chang
My gym teacher will make us do the 3×10…
oh shit that with the time part is me. i need to stop that.
you are coolest bro, u got lots of common sense
Yeah I was there. Listening to everything and stuck. Once I kinda ignored a lot of it, my workouts have been a lot better. The best advice I got was, what people are telling you is what worked for their body, you gotta pay attention to how your body response to the advice they are giving you. You can only look at it as options and opinions. Once I kept what everyone has given me in mind I structured my own workouts and diets, that has changed (not too often) throughout the years. That has been the best thing for me. Keep in mind what others have showed you, try it out. It might work if not, no harm in trying it out.
Yeah I was there. Listening to everything and stuck. Once I kinda ignored a lot of it, my workouts have been a lot better. The best advice I got was, what people are telling you is what worked for their body, you gotta pay attention to how your body response to the advice they are giving you. You can only look at it as options and opinions. Once I kept what everyone has given me in mind I structured my own workouts and diets, that has changed (not too often) throughout the years. That has been the best thing for me. Keep in mind what others have showed you, try it out. It might work if not, no harm in trying it out.
so what did we say what did the bulgarians say?
Eat a lot of calories so your muscle can grow, bulk. Now im fat :'(
worst advice i've given myself: don't train legs coze they are already too big…
show us your old pal alex is he actually continuing gym or did he drop it?(sry if too weird lol) just cause he sounded like a real tryhard
Bulgarians train with rakia and salad on the table and with cigs unfortunately :((
I love when you said, "You aren't overtraining. If anything, you're underrecovered." Great point.
Overtraining issue is easy. After 3 days, I can guarantee you the trained muscle is 99% restituted. Because of this, im running a "dynamic" training schedule where i lift weights "Every day". It is working out great 🙂 It is just a table with the days in the month, with the different muscle groups divided up. I check of what i have trained for each day, then i pick what to train based on what is checked of on the table the day before. It is just a piece of paper hanging on my fridge. Works great. Just make a daily table in MS excel or alike and print out.
sick akira poster
The first point about sets and reps is the one that hits home most for me.
Throwing other shit in there every now and again is absolutely the key. I've trained bench for 5×5 for as long as I can remember, and I go through stages with it. I make decent, consistent gains for a while and then it levels out. When that happens, I'll maybe do two sets of my current 5×5 working weight, and then just jack it up for the other 3. Even if I only get that one rep.
That force you put on yourself to lift that heavier weight prepares you for the next workout. Your working weight feels ever so slightly lighter next time, makes it easier to get that extra rep or two.
Have a plan, but have a sub-plan to throw unusual shit in there every now and again. It works.
I remember Scooby was the first channel i started watching. Biggest mistake EVARR !!!
Worst advice I remember was "don't squat all the way you will injure your knees" whatever 🙄
The worst advice I've been given was by a naked old man in the locker room, and he said only do a weight if you can do 50 reps of it
Worst advice I ever got was to always use the suicide grip when performing barbell-exercises. I am now dead.
broscience is a beautiful thing. It's the passing down of information from generation to generation of bros; just like a family would. The sad thing is that most of that information is false. feels bad man
Crucial to keep in mind: Oly-Lifters have about 16 trainingsessions a week, do you see them in overtraining?
Some guy at my gym told me to do 100 reps per set.
I prefer 10×3
5:35 sneaky Jay Z reference.
Worst advice: Breakfast is the most important meal of the day
Best training advice: fuck legs, fuck back snappers (deadlifts) and hit those curls in the curl rack BABY!!
5:43 perfection