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@Hyperhidrosis You said something about having to workout until I'm tired or something
Should I adjust my sets to have every sets last until I can't lift (then 2 mins pause) then again
Or should I be feeling that only at at the end of the 3 sets? So that by the time I'm done with the last set, I should be really tired (it's not a big deal if the first set is easy?)
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@coolboymew I just do 3 sets of 8-10 reps for most exercises (for now) and when I hit that range of 8-10 for all 3 sets (so If I move the weight through the full range of motion around 8-10 times for 3 sets) then I add 5lbs to the bar and try to work my way up to 3 sets of 8-10 again for the next sessions.
Though if you can't add weight to the bar you can try increasing reps by like 2-5
so if you can do 3 sets of 8-10 on a session try doing 10-12 and 12-14 etc. on the next session. But after a while it won't really be increasing strength just endurance (I think on like 15-25 reps) with that weight so it's better to get heavier weights when needed (if strength is your goal).
For more dangerous exercises (ones where your shoulder or neck, back etc. are in compromised positions), it's better to not go all the way till you're tired to reduce injury so like the ones below, you should just slowly work your way up to your goal rep range (3-5, 8-10, 12-15)
For rest time in between sets, minimum is 2 minutes, but you can take as long as you need.
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@Hyperhidrosis yeah unfortunately adding weight is not an option right now
For Arm day I do these:
Push-ups 3x10. I hate these
Standing dumbbells lifts (12lb) 3x 15
In between waiting between sets ^ I alternate to
Crunches 4x 25
Dumbbell Side Lateral Raise (5lb) 3x 15
In between sets I alternate to
Dumbbell Row (20lb) 3x 12 (I end up doing 1 set for each arms)
Dumbells ironcross (except I didn't do the squat with it? Should I if my squats are starting to be stale?) (5lb) 3x 15
In between sets I alternate to
Dumbbell Row (20lb) 3x 12 (the second set)
Then I take a small break and do the last Dumbbell Row set
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@coolboymew @Hyperhidrosis Pushups are basically squats for the upper body. You should add more pushups.
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@anonymous @Hyperhidrosis I can barely finish the 3rd set without taking a pause tho'
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@coolboymew @Hyperhidrosis You could remove some dumbbell stuff and replace with pushups. Also Are you working to failure?
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@anonymous @Hyperhidrosis that's what I'm been asking initially
What is "working to failure". Should each sets get to me to failure, or should the failure comes around the end of each sets
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@anonymous @Hyperhidrosis Yes, by the end of most of these I'd have a hard time to do a 4th set after these 3rd sets. I dunno if I would say failure failure but yeah
The only exception is crunches that I could go forever
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@coolboymew @Hyperhidrosis Working to failure means you literally can't do anymore. Like for example with pushups, where sometimes you can't even get up using your arms anymore, you have to like roll around like a turtle for a while, but realistically it means you simply cannot do one more pushup no matter how hard you try.
And no, you should be at failure by the end of your workout idealy. So you should alternate between upper and lower body workouts. I tend to only do full-body workouts myself (pushups, squats, etc) so as for targetted workouts you might want to look into it some.
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@coolboymew @anonymous As long as you're adding reps or weight to the workout
You don't have to go to failure for each session. You can aim for technical failure, if your form seems to be breaking you can stop there.
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@Hyperhidrosis @coolboymew Agreed. Though it's ideal to work to failure every time.
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@anonymous @coolboymew Yeah but I got an injury so going to complete failure isn't viable for my health.
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@Hyperhidrosis @anonymous
> You can aim for technical failure, if your form seems to be breaking you can stop there.
Yeah, I'd say that's about it currently for the arm workout, my form just about starts breaking by the end of the 3rd set
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@coolboymew
>Dumbells ironcross (except I didn't do the squat with it? Should I if my squats are starting to be stale?) (5lb) 3x 15
Just looked this up, if you aren't doing the squatting portion I recommend doing dumbbell flies instead. It's more effective for chest and you utilize the weight against gravity putting less stress on the joints/
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@Hyperhidrosis that looks great but I lack the low bench for this, unless I can do this from a training mat with my back on the floor
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@Hyperhidrosis is there a proper name for this so I can search it out?
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@coolboymew There is a floor version as well
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@coolboymew Dumbbells flies on floor
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@Hyperhidrosis thanks
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@coolboymew Also when you do end up inevitably joining a gym. Look into mastering the compound movements. These are where you get the majority of your base strength from.
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@Hyperhidrosis I have one locally that I should eventually bother to join. 10ish mins of walk which isn't too long but still, this shit is gay in Winter
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@Hyperhidrosis @coolboymew Your mileage *will* vary, but I didn't notice a difference between 2 sets of reps and 3 and instead did more of different weight exercises so more groups would get "hit". My experience did line up on the counts though because if I was able to hit 12 reps that was my sign to increase the weight (so it might be 10-11 first rep and 8-10 the next, if it was lest than 8 on the second then I needed to space the reps out a little more).
cool_boy_mew
☪️Hyperhidrosis :verified:
anonymous
EvilSandmich
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