Lift routine

AFPJ · 2014-10-14T20:14:18+00:00

low rep, high weight for mass. Opposite for lean muscle.

Mass and lean muscle are the same thing. You twisted some pretty basic terms so here's a primer.

Exercise / "working out" has no goal. Training has a goal. You want to be training.

Volume: the physical amount of space your muscle takes, measured in displacement.
Mass: the weight of your muscle under standard earth gravity (molecular density).
Strength: how much can you lift. Once. This is your 1 Rep Max. Ex: curl 140Lbs once.
Power: how much can you lift in a set. Ex.: 105Lbs for 12 Reps = 1260Lbs until failure.
Endurance: acid recycling / ATP synthesis rate: your power potential recovery rate.

Low reps (1-6) focus on Strength. Your muscle's strength is a combination of your tendon's attachment points and durability, your muscle's physical strength and what percentage of fibers / yield your nervous system can invoke.

Medium reps (8-12) focus on Volume primarily via sarcomeric hypertrophy (contractile machinery).

Higher reps (14+, negatives, burn sets, advanced stuff) focus on Volume via sarcoplasmic hypertrophy.

Sarcomeric hypertrophy is the growth of your muscle's contractile machinery (77% of total volume).

Sarcoplasmic hypertrophy is growth of energy generators (mostly Mitochondria. ~17% of total volume)

Sarcoplasmic capacity (cardio, high rep shit, the icky stuff we all hate) has a crucial function most people miss out on: these same biochemical pathways are utilized for Muscle Protein Synthesis and passive acid recycling: this is what makes your muscle recover & build itself back up. Higher sarcoplasmic capacity allows you to handle higher training frequency & to grow larger contractile machinery (77% volume). This is what makes variable rep sets so effective. The first 80%+1RM set of 1-6 trains your nervous system. 8-12 sets induce sarcomeric hypertrophy & the last few high rep "burn" or "negative" sets induce sarcoplastic hypertrophy, bringing you closer to swoleville.

prettylatebloomer · 2014-10-14T19:44:13+00:00

Look into Stronglifts 5x5. Routine focused on compound lifts (squats, bench, rows, overhead press, deadlifts). Only 3 days a week, about 30-45 mins. On my phone right now but you can find the website with a quick Google search.

enjoythesurface · 2014-10-14T20:52:44+00:00

This is not the best sub to ask. Try the bodybuilding subreddit or any other subreddit geared toward your question.

spoetnick · 2014-10-14T18:49:17+00:00

Kind of depends on a lot of things. Like how often you plan to work out, how devoted you are, how the rest of your day looks, how much sleep you will have and what your diet you will be.

If you really want to get into fitness i can recommend visiting /r/fitness. Not that I'm not willing to help you out further but I don't feel this is the right sub.

Good luck!!!

calciu · 2014-10-14T21:02:25+00:00

Is it possible to have a 30 minute routine in the gym that takes care of arms/shoulders/chest/back?

Why are you ignoring the largest muscles in your body? Do you really don't have extra 30min to do a proper program?

laxbuff · 2014-10-14T21:52:54+00:00

If you're looking for 30 intense minutes that will get you absolutely shredded, here's what I recommend:

Mon:

Bench (superset with pullups),
Squat(superset with plyometric jumps),
Core work

Wed:

Hang Cleans(if nothing else, do these. do these a lot. get good at these and you'll get leaner and bigger very quickly),
Goblet Split Squats,
Incline Bench,
Row(your discretion here, I like one-arm rows more than two-arms.),
Core,
The squat, bench, and row are done in a circuit.

Fri:

Overhead Press,
Deadlift,
Pushups,
Core

This is more or less the weekly lifting program that my lacrosse team (college) utilizes, and you can see some great strength and size gains if you're dedicated and intense. Your main lifts (bench, squat, clean, overhead press, deadlift) you want to do heavy with low reps (anything below 6 reps, this is for strength gains) and the rest you want to do lighter for more reps (anywhere from 6-15, this is for size and range of motion). Even though you're focusing more on upper body, the squat and deadlift are crucial. They both hit your core and back very well. If you want to focus on a certain body part, do that lift first. (I.e., bench before squat), studies show that the sooner you do a lift in your program the more results you get. And always do the clean first, it's an absolutely exhausting movement that will take everything you have if you do it right. Also, check out the 5/3/1 program for the main lifts. it kicks ass and you'll see great gains using it. (in the 4 weeks since I've started it I added 15 pounds to my squat and 10 to my bench.)
If you have any questions, feel free to comment or PM me. Good luck man, may the force be with you.
EDIT: formatting.

kingofpoplives · 2014-10-14T19:07:06+00:00

Is it possible to have a 30 minute routine in the gym that takes care of arms/shoulders/chest/back?

Flat bench, overhead press, chin ups, one armed rows, biceps curls, triceps pull downs

If you hustle you should be able to do 3 sets of each in 30 min.

Title	Lift routine
Author	tenthirtyone1031
Upvotes	5
Comments	20
Date	October 14, 2014 6:42 PM UTC (11 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/2j8o11/lift_routine/
Archive Link	https://theredarchive.com/r/askTRP/lift-routine.142830 https://theredarchive.com/post/142830

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