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Build muscle and strength advice please!

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jshiu
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2011/04/03 21:36:37 (permalink)
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Build muscle and strength advice please!

okay i need to build muscle generally throughout my body fast and effecively - can someone give me a good rep/set indicator... i currently follow a 5 set rule : 2 sets 8 - 10 rep warmup then 3 sets of 4-6 rep - this i don't a pump on my muscles however my orginal routine had been 5 sets of 8-10 reps which gave me a good pump but not big gains - will my current alternative cause a better hypertrophy or will it just be neurological improvements...
2nd problem: When training shoulders i'm having a sharp pain on my right shoulder when doing upright rows - is there another alternative from this exercise....for shoulders i normally do upright rows, shrugs and shoulder press, And could some1 explain why the next day i feel no Doms on the traps whereas my back is all sore from upright rows???
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9 Replies Related Threads

    scruffy
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    Re:Build muscle and strength advice please! 2011/04/03 22:11:21 (permalink)
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    upright rows are to some a shoulder recker, any sort of overhead pressing would be better, if you are using a narrow grip on upright rows you will tend to use the traps more anyway...
     
    have you looked at the 5x5 routines ????
    #2
    jw390898
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    Re:Build muscle and strength advice please! 2011/04/04 13:23:05 (permalink)
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    ^2
    #3
    jshiu
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    Re:Build muscle and strength advice please! 2011/04/04 21:55:39 (permalink)
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    would that mean adding more weight just less reps?? (I'm tryna train for strength though :( )
    My friends has told me i could do the "german" routine whereby its 10x10 but it fatigues your muscle so bad?
     
    #4
    roey
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    Re:Build muscle and strength advice please! 2011/04/07 12:27:39 (permalink)
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    I have good gains when i use the 5x5 but you must be at failure on the last 1 every time.
    #5
    jshiu
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    Re:Build muscle and strength advice please! 2011/04/08 21:56:54 (permalink)
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    Would i have to lift to around 90-95% of my 1RM then?
    roey

    I have good gains when i use the 5x5 but you must be at failure on the last 1 every time.


    #6
    big heaney
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    Re:Build muscle and strength advice please! 2011/04/13 18:03:42 (permalink)
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    Hi mate if your wanting to get stronger then 5x5 would be the way to go. pick a weight that you can do 5 reps 1st set rest 2 mins, prob 2nd set you will only gey out 4 reps an so on when you get the full 5x5 then add weight to the bar. As for doing 5x6-8 is far to much in my view i could be wrong, an stick to big compound moves Deads,squats,bench,OHP,chins,dips. scrap upright rows.
    #7
    pele
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    Re:Build muscle and strength advice please! 2011/04/14 18:26:12 (permalink)
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    try this routine currently doin it my self have used it before and got good gains all 5x5
    if done properly each session will take about an hour

    monday
    deadlifts
    bent over rows
    hammer curls
     
    wednesday
    bench press
    standing shoulder press
    incline skull crushers
     
    friday
    squats
    stiff leg deadlifts
    calf raises
    hanging leg raises
    post edited by pele - 2011/04/14 18:28:04

    hard work~results
    #8
    EDBANGER
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    Re:Build muscle and strength advice please! 2011/04/14 18:49:18 (permalink)
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    "i need to build muscle generally throughout my body fast and effecively"
     
    There is no magic routine that is going to suddenly turn you into a monster.  Look at your diet for better gains.  Training is a small part in comparison.

    Log - Body conscious revolver - Summer Cut
     
    http://www.muscletalk.co....-m5331087.aspx#5331432
    #9
    pele
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    Re:Build muscle and strength advice please! 2011/04/14 18:53:44 (permalink)
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    agreed in my opion 70% of your training gains is down to your diet

    hard work~results
    #10
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