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I want to build some rock hard muscle, and am a pure vegetarian (no meat, mushrooms or raw eggs) by culture.
Whenever I use the full abdomen crunch machine, I am able to work out well and vigorously (20-25 reps) till about 125 lb. However, the moment I cross 130 lb each pound becomes harder and harder to pull. Once I hit 140 lb, I am down to just 5 reps, and by 145 lb I cant even complete 1 successful crunch. I sprained my back trying to crunch above this weight limit. Why do I break down so fast in spite of practicing on this machine for 2.5 years originally starting at 65 lb.
I want to get over this restriction safely and go beyond 145 lb to 155, 165, and so on. How do I achieve this goal during my workout procedure.
My usual workout plan (dependent on biorhythm) on this machine is as follows:
105-110 lb 40-45 times
120-125 lb 20-25 times
125-130 lb 15 times
135-140 lb 5 times
Total reps 80-90 times
Total time 7 minutes with a 1 minute water break between 120-125 lb and 125-130 lb
Consumption of water ~75 ml.
So, how many reps would be ideal for me if I were to start doing squats and dead lifts for the first time in place of the ab machine. Should I ask for a trainer before starting if I am doing it for the first time.
So, how many reps would be ideal for me if I were to start doing squats and dead lifts for the first time in place of the ab machine. Should I ask for a trainer before starting if I am doing it for the first time.
Dead lifts, squats, Five sets of five, ramping up. Weighted planks.
No need of a trainer, just read and watch some youtube videos, then film yourself and review your form.
Start off easy for the first two weeks to get your form down good. You do not want a poor form going into this. After that, start off with 60% or so of your 5 rep max.
There are a ton of programs out there for starters, then as you gain more knowledge, you can tweak these things to your own needs. Some programs (depending on your level); starting strength, strong lifts, starr 5x5, madcow 5x5, 5/3/1.
If you are also concerned about hypertrophy, then add some big but boring things at the end of your workout on friday (assuming a m/w/f routine), and as you get better, you can probably do it after every routine.
Front squats work your abs more than back squats. Start with goblet squats to practice the movement, then move up to the barbell. Practicing and perfecting your squat is probably the best thing to master in the weight room.
Get yourself a trainer & follow their direction. What you need is someone to teach you proper form. Many people do a simple bicep curl wrong, let alone a squat. I think it's really hard for an inexperienced person to go into a gym, and attempt weight lifting with good form if they are just doing their own thing, especially after watching a video. Most of the other people in the gym don't know what they are doing either, so I wouldn't rely on that....this is speaking from years of going to the gym. Thankfully, I now work with trainers and am finally making progress.
There's going to be a learning curve if you're worried right now about "pulling 145 on the ab machine". Understand the different types of lifts and the REASONS why they're necessary. I haven't done an ab workout in probably 6 months to be quite honest, just power lifting, olympic lifts, cardio and auxiliary lifts etc. I could probably plank all day if I wanted to now and do crunches until I get a headache.
It sounds daunting, but you'll notice that there are similarities between every lift and follow the same basic principles. Learn the basic lifts, look up videos on PROPER FORM when doing these lifts, then just go and do them. You need to ingrain the movements into your body and your body will remember them. Then, when you perform new lifts, you'll remember how to properly train and things will start coming more naturally.
Get away from the garbage exercises with garbage equipment. Work smarter, not harder. The main reason why it is VITAL you heed this advice is because the "ab machine" is not natural and you are giving yourself a one-way ticket to ****ing something up. It is what it is.
Pace yourself when learning new lifts, accept the fact that for awhile you're going to be on a learning curve and don't "deserve" to be at an elite level. Be honest with yourself and good luck!
Final thought: don't worry about things like your consumption of water during a workout, just get in the gym and lift the effin weight. Also, how are you supposed to max out on something after you've done 100 reps of that exercise?? These are just simple things that will be left in the dust. You get what you put into it.
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