My cousin let me have all his old weight training equipment for £50. The weights are cast iron (Body Sculpture) 60kgs. They come with a 5ft barbell, an EZ Curl Bar and a basic bench. Another friend gave me his old dumbbells which are only 16kg in total, but every little helps. I am also searching eBay for additional cast iron weights, training equipment and instructional material.
one man's journey into old age, Karate and depression
- Thread starter opr1945
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Starting out with the basic lifts. Muscles are sore, so I am making sure to rest and recover. I plan to stick with a full-body workout, three times per week. Is this a good idea, or would you recommend a different approach?I still haven’t heard of anyone actually lifting any weights yet…
If by ‘full body’ you mean large muscle groups then dead lifts, squats, bench press and overhead press are perfect.
Do just three sets but as close to failure as possible on each set and ensure you have good form on the deadlifts in particular; you don’t want to damage your back! Eat plenty of protein (1.2-2.2g per kilogram of body weight).
Ask Ai for advice if you’re not sure of anything. You’ll be surprised how quickly your strength increases although muscle size takes a lot longer.
Do just three sets but as close to failure as possible on each set and ensure you have good form on the deadlifts in particular; you don’t want to damage your back! Eat plenty of protein (1.2-2.2g per kilogram of body weight).
Ask Ai for advice if you’re not sure of anything. You’ll be surprised how quickly your strength increases although muscle size takes a lot longer.
OP
OP
opr1945161 47
Master Black Belt
- Thread starter
- #86
I have a friend who spent 14 years in a US federal prison system started when he was 18 years old. Lots of prisoners engage in weight lifting. He told me they were two types of lifters. One was body builders who focused on gaining muscle size. The other was focused on strength. He said the guys to be careful around were the second group. They did not look particularly stronger than norm non-weight lifters. But they could break someone's neck in an instant. He was very quiet, but not to be messed with.
Strength training is key for martial arts and life. The videos here inspired me to acquire a set of weights. And those videos have also inspired my parents to start building strength. We have just ordered some weighted vests, medicine balls, resistance bands and focus mitts, alongside the weights. I am going to help them get stronger similar to the lady who is helping her parents in the videos.
The following books are now on their way to us:
The following books are now on their way to us:
Muscle size is the strongest single predictor of strength, as your prison officer friend suggests, it isn’t the only one. Even with motor unit recruitment equal, several factors can let a leaner person out-lift a bigger one.
For example myofibrillar density since muscle’s size can come from sarcoplasmic fluid, glycogen, and other non-contractile material. Two muscles of the same size can have different amounts of force-producing protein. Type II (fast-twitch) fibres produce more force per unit of cross-sectional area than type I. A person with a higher proportion of them can be stronger at the same muscle size. And something you’re born with is favourable Muscle architecturefor example pennation angle and fascicle length affect how much force a given muscle volume can produce and how quickly it produces it.
Then there’s mechanical properties such as leverage. Tendon insertion points, limb lengths, and joint angles vary between people. A slightly longer moment arm for a given muscle gives a real advantage in some lifts, and a shorter range of motion (shorter arms in a bench press, for example) means less work to do. Stiffer tendons transmit force more efficiently-think elastic and steel ropes
Even neural factors can influence strength. If the number of motor units recruited is equal, strength can still differ through firing rate, synchronisation, and coordination between agonists, antagonists, and stabilisers. The last of these, along with skill in a specific movement is of more significance than you might expect.
But, bigger is stronger is generally a good rule of thumb. Across the population, and especially at the same level of training, more muscle usually does mean more strength. Leaner people who out-lift bigger ones are typically exploiting some combination of the above, particularly leverage, neural efficiency, and the fact that some bulk is not very force-productive. Powerlifters and gymnasts in lower weight classes are good examples, with high strength relative to body size.
It’s fascination, eh?
For example myofibrillar density since muscle’s size can come from sarcoplasmic fluid, glycogen, and other non-contractile material. Two muscles of the same size can have different amounts of force-producing protein. Type II (fast-twitch) fibres produce more force per unit of cross-sectional area than type I. A person with a higher proportion of them can be stronger at the same muscle size. And something you’re born with is favourable Muscle architecturefor example pennation angle and fascicle length affect how much force a given muscle volume can produce and how quickly it produces it.
Then there’s mechanical properties such as leverage. Tendon insertion points, limb lengths, and joint angles vary between people. A slightly longer moment arm for a given muscle gives a real advantage in some lifts, and a shorter range of motion (shorter arms in a bench press, for example) means less work to do. Stiffer tendons transmit force more efficiently-think elastic and steel ropes
Even neural factors can influence strength. If the number of motor units recruited is equal, strength can still differ through firing rate, synchronisation, and coordination between agonists, antagonists, and stabilisers. The last of these, along with skill in a specific movement is of more significance than you might expect.
But, bigger is stronger is generally a good rule of thumb. Across the population, and especially at the same level of training, more muscle usually does mean more strength. Leaner people who out-lift bigger ones are typically exploiting some combination of the above, particularly leverage, neural efficiency, and the fact that some bulk is not very force-productive. Powerlifters and gymnasts in lower weight classes are good examples, with high strength relative to body size.
It’s fascination, eh?
Training for strength rather than size means shifting toward heavier loads, more rest between sets and more practice of specific lifts in which one wishes to become stronger , while keeping total volume moderate.
Work mostly in the 1-6 rep range at around 80-95% of your one-rep max. Heavy loads maximise neural drive and force production. Hypertrophy-style sets of 8-12 still help, since muscle size does contribute to strength, but they become a smaller part of the programme. Stop sets a rep or two short of failure (roughly RPE 7-9). Grinding to failure adds fatigue without much extra strength benefit when loads are heavy.
Keep the number of hard sets per muscle group to a moderate level , since volume is the main driver of size and fatigue. Something like 10-15 sets per muscle per week is a common range, but it varies by individual. Rest 3-5 minutes between heavy sets. Short rests reduce the load you can lift, which defeats the purpose.
Strength is also skill-dependent, so practice the lifts in which you want to get stronger such as squat, bench press, deadlift, overhead press, or whatever the target. Train them often, perhaps 2-3 times per week each, at varied intensities. Use accessory exercises sparingly and aim them at weak points, such as triceps for lockout or upper back for stability.
Lift the bar with maximal intended speed, even when the load is heavy and it moves slowly. This promotes high-threshold motor unit recruitment and rate of force development.
If you want strength without much extra size, staying in a very low volume, high-intensity pattern, like 3-5 sets of 1-5 reps on the main lifts, will tend to keep hypertrophy modest but nothing prevents gaining some muscle along the way.
I hope this all helps… good luck and tell us of your progress.
Work mostly in the 1-6 rep range at around 80-95% of your one-rep max. Heavy loads maximise neural drive and force production. Hypertrophy-style sets of 8-12 still help, since muscle size does contribute to strength, but they become a smaller part of the programme. Stop sets a rep or two short of failure (roughly RPE 7-9). Grinding to failure adds fatigue without much extra strength benefit when loads are heavy.
Keep the number of hard sets per muscle group to a moderate level , since volume is the main driver of size and fatigue. Something like 10-15 sets per muscle per week is a common range, but it varies by individual. Rest 3-5 minutes between heavy sets. Short rests reduce the load you can lift, which defeats the purpose.
Strength is also skill-dependent, so practice the lifts in which you want to get stronger such as squat, bench press, deadlift, overhead press, or whatever the target. Train them often, perhaps 2-3 times per week each, at varied intensities. Use accessory exercises sparingly and aim them at weak points, such as triceps for lockout or upper back for stability.
Lift the bar with maximal intended speed, even when the load is heavy and it moves slowly. This promotes high-threshold motor unit recruitment and rate of force development.
If you want strength without much extra size, staying in a very low volume, high-intensity pattern, like 3-5 sets of 1-5 reps on the main lifts, will tend to keep hypertrophy modest but nothing prevents gaining some muscle along the way.
I hope this all helps… good luck and tell us of your progress.
Prince_Alarming100 36
Senior Master
Both very wise choices. I hope you profit from them greatly.
Apologies to go off point slightly while Gyakuto is giving a master class -
I get huge motivation from fancy gym membership - in Texas it is Lifetime Fitness
and here in Brazil it is Smartfit both super equipped and maintained. The motivation
I am talking about is what got Shane Gillis in trouble for talking about. I call it 'club gym'
Some days it is over the top in beauty/form/fashion. Brasileiras are really into fitness
and are not shy about developing some real muscle. IYKYK
I get huge motivation from fancy gym membership - in Texas it is Lifetime Fitness
and here in Brazil it is Smartfit both super equipped and maintained. The motivation
I am talking about is what got Shane Gillis in trouble for talking about. I call it 'club gym'
Some days it is over the top in beauty/form/fashion. Brasileiras are really into fitness
and are not shy about developing some real muscle. IYKYK
….and on Friday mornings, the ladies commandeer the far end of the gym and do their glute class
I just keep my eyes down on my book.
Prince_Alarming100 36
Senior Master
tbh, the only use the average person has for a posh swanky gym is to use its roof to keep the rain off. I've only got the most basic and crappy of equipment and I have a twice bodyweight deadlift. As for those weight machines, the best way of getting a good workout out of one is either to pick it up or vandalise it. Sorry to be rude, but that's my experience. I do understand that some ladies use the treadmills because they can't safely go for a run in a city without the risk of being attacked, but frankly that's a social issue and a bloody outrage that we should be trying to solve. Or give all women tanto, you pays your money and take your choice
A bloke at our FMA club recommended the following as an affordable training manual:
Never Gymless - RossTraining.com
Never Gymless is dedicated to home-based, bodyweight workouts which negate the need for a fully equipped gym.
rosstraining.com
Prince_Alarming100 36
Senior Master
Oh, he's a legend. I love his stuff.
shodan forever3 3
White Belt
Yay but can they fight?;-)
