My training plan

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I used to be fairly seriously into the gym for quite a long time. I was pretty commited and turned out some good "t-shirt muscles". Like most everything else this went to hell when my parents split up. Now that I settled into my new life I feel I should get active again. Due to my past experience I am fairly competant at managing my gym routine and how to handle myself in there, but I am going to take it a step further and ensure that it is fully integrated into my life.Theres this work-out plan in the magazine MensHealth that I would like to try. Its a normal all-round work-out (with t-shirt muscles and the equally important less visible muscles). Its distinguishing difference is that you do 10 sets of 10 repertitions at 60% of your max weight lifting capabilities (I'll have to spend a couple of sessions working out exactly what that is since its been so long). "The amount of repertitions comes as a huge shock to your muscles and you'll ache like a broken heart the next day." It involves going to the gym every day, excerising different sets of muscles on recuring, alternate days.How does this sound? I'm going to the gym tomorrow to start my 5 day free trial at this gym. I wanna take up a sport aswell.

I'm glad you're getting back into the swing of things! It takes a while to work out your max weight. I have just been instructed bby my fitness instructor to life 3 sets of 8 reps on all arm weights, and 3 sets of 10 reps for each leg weights (the larger the muscles the more reps need to be done, apparently, so that's why the legs get more reps).I enjoy going to the gym but I suffer from paranoia, a curviture of the spine and vertigo (as well as weak bones) so I cannot really get my value for money whilst I'm there because most of the things are too difficult (such as working on abs, sit ups). But at least it gets me out of the house. Even when I'm on the treadmill I cannot run because I am scared to take my hands off the rails. Whilst I am power walking I can obviously get away with holding on (for my vertigo) but not while running, so therefore I don't run or jog. Shame, as I would burn double the calories in the same amount of time if I ran. I might buy that issue of MensHealth magazine. Is it good value for money, (i.e. not soft porn)?

Yer as helms said thats a bit too much. I always found 12 reps 4 sets used to work for me but I wouldnt ever want to go for more reps than that in a set and certainly not increase the amount of sets. I see allot of guys at the gym I go to lifting light weights and doing lots of reps and to be honest all of them are quite small. I enjoy low reps and high sets, and its best for what I am aiming for. But I guess your workout style will depend greatly on what your goals are.

You probably read my post to Africa about a change in training perceptions during the past while that I hadn't been posting much. I really agree more and more with the increased reps and sets, particularily reps, for training. Of course, that's for me, and I'm not training to powerlift. But there's no doubt that the high volume swim workouts that I've been doing that follow and preceed a twenty five minute bike ride to get there/back (5 days a week+competitions many weekends) have gotten me in great shape as of now. I've realized more and more how your workouts are designed specifically for developing solely max lifting power and bulk. I suppose this might not be the best place to post it since his goal seems to be to get better t-shirt muscles but for general fitness there's so many other approaches. What are your opinions on other approaches to weightlifting such as his? Maybe a powerlifter/bodybuilder approach isn't the best solution all the time.Now I'm just bringing this up because it's been on my mind. I definitely trust just about all the training advice you give, but I kind of want to see your response to this. Sorry if it seemed kind of pointless.

In reply to: I might buy that issue of MensHealth magazine. Is it good value for money, (i.e. not soft porn)? It is the ONLY mens magazine I know of thats worth buying. Occasional scantily clad lady, but only when sex is related to the article, no porn for the sake of it. Other than articles on sex it always features aricles on fitness, cooking (in a mens magazine!), clothes, nights out, and cultural pursuits. MensHealth is to Nuts what Opera is to a drunken man attempting a yoddle. Anyways good luck to you!

Helms, Robbob, its good to see varying opinions. ANyway, for sure I aint aiming for enormous bulk, I am aiming for a nice firm body, from there I can build up.

Helms why wont I manage to do 60% of my max weight all the time?

The ultimate test will be when I start and seeing if I I feel my muscles brake down and grow. If it doesnt work, I'll change. I have a 5 day free trial at this gym and I start today. Wish me luck! And thanks for everyones advice!

60 percent? so, you can increase muscle size by going under your maximum weight limit? thats awesomeso, ten sets of ten reps of dumbbell curls with over half the maximum weight i can lift will make my arms bigger? hoshit thats coolanyway kudos on finding that out

I believe it will give you defined, lean muscles, but will not make you really large in the long run.

well, like you im after good t shirt muscles. can this workout provide that?

May I ask which Issue of MensHealth are you talking about?

In my initial post i say that "good t-shirt muscles" is what I had before when i was into the gym, this time round I'm after more, though starting with this program.

In reply to: May I ask which Issue of MensHealth are you talking about? September issue. Of course it will be different here in the Uk to what you have in the Canadian issue.

ah, well, i suppose i could do with some toning. thanks SYL

In reply to: With that said, it's obvious that some people prefer lighter weights because it's easier, and the latest magazine issue says it's good. Think about it, if the magazine kept offering the same solutions over and over again (which they really do BTW), then eventually sales would drop significantly! 10 repertitions off 10 sets will not be easy. Anyone who thinsk thatw ill be an easy-ride is kidding themselves. its going to hurt, maybe at first I wont even make all 10 sets. Anyway the magazine doesnt claim this to be a new idea. It says it was used by East German Olympic weightlifters during the off-season. I appreciate varying opinions, but you cant just disregard it out of hand for comming from a magazine, or because its not what you happen to use. Everytime I've gone to a new gym they ask what my aims are. Why? Because that effects what kind of plan one needs.

are you supposed to rest between sets? im not sure if im doing it right, but so far ive done 3 sets of dumbell curls and then those seated holding-the-dumbell-behind-your-head-and-dipping it thing, doing it like curls + dips, rest, curls + dips, etc

The plan goes into further detail than I've mentioned on here. It says to wait 60 seconds between sets. I used to wait longer back in the day cos I worked with a mate and we'd spot for each other, but this time I'm alone.

Btw google shows that MensHealth arent the only people to like this method.http://www.bodybuilding.com/fun/luis13.htmIndeed the above link goes more indepth than MH.

sorry, didnt see your post earlier,to me, good t shirt muscles are yeah, when the arms fit tightly into the arms, even un-tensed, and yeah, when the chest is firm and protruding just enough that the t shirt clings to it and hangs over the stomach

This whole different training plan is now ruining mine! I've done 2 sets 4 reps in the beginning! now've been doing about 10 10 sets and 10 reps! I've improved drastically, MensHealth isn't much help, Owain. Read what No1sexpot wrote! Basically RobBob explaied what i was getting too...

Lol! You should have watched me when I first started!!!