Jump to content
SAU Community

Recommended Posts

It sounds like you were trying to pick a fight GTST, you definitely took what he said the wrong way - it was quite valid for its intended purpose. There's no need to get so angry about it either, I mean it was directed at me and even though it wasn't really applicable to my situation (as I explained later), do you see me spraying him over it? Ease off the juice man...

Why would a noob or a person with an injury (or recovering from an injury) need to do front raises?

what does this achieve?

nothing.

it's an exercise which does NOT build muscle or strength or have any positive effect on recovery/rehab.

It might be used by some pro in a video he puts out or prior to his contest.

Birds - I'm not trying to pick a fight.

I'm trying to stop people giving shit advice.

Why would a noob or a person with an injury (or recovering from an injury) need to do front raises?

what does this achieve?

nothing.

it's an exercise which does NOT build muscle or strength or have any positive effect on recovery/rehab.

It might be used by some pro in a video he puts out or prior to his contest.

Birds - I'm not trying to pick a fight.

I'm trying to stop people giving shit advice.

Sounds to me like you're the only one peddling shit advice here.

A perfect example of injury is a damaged rotator cuff, a person may look to strengthen all muscle around the shoulder to prevent further injury - like myself

A noob who is looking to improve shoulder muscle may incorporate it along with other shoulder exercises like Lat raises, dubbell shoulder press etc etc.

front-raises.jpg

For rehab and n00bs, light weights will make you stronger.

You won't be strong in the relative sense of the word (i.e you will still be considered weak), but you will get stronger than you were before.

If you are fit and healthy, the general rule is, go heavy compounds for size and strength. I think we can all agree on that one.

the delts are a circular group of muscles... front, side and rear... to properly work them and get good defination for a physique comp... you need to attend to those areas...

now lets put in a real world situation... ehhh... your helping your mate move... you bend down... pick up a box... carry it out to the truck... extend your arms and place it on the tray which is at chest height.... now youve just effectively used your front delts through that entire process... you havent had to press the box over your head... you havent had to push the box away from your chest...

so why are front delt raises so bad?? we need strong delts to help us do normal things in life... like lift a coffee cup... pick things up.. etc etc..

For rehab and n00bs, light weights will make you stronger.

You won't be strong in the relative sense of the word (i.e you will still be considered weak), but you will get stronger than you were before.

If you are fit and healthy, the general rule is, go heavy compounds for size and strength. I think we can all agree on that one.

Agreed.

Hey guys,

im looking to put on some more size so ive worked out my new diet and split routines etc

Just wondering on how "heavy" to go for each set?

I was planning on the whole 1rep max method eg 1rep max 100kg bench will equate to me doing:

1 warmup set of 10 reps @50kg

1 semi work set of 8 reps @60kg

1 work set of 8 reps @70kg

1 work set of 8 reps @80kg

Providing i can do these with perfect form etc is this effective or should i be warming up/working heavier?

Hey guys,

im looking to put on some more size so ive worked out my new diet and split routines etc

Just wondering on how "heavy" to go for each set?

I was planning on the whole 1rep max method eg 1rep max 100kg bench will equate to me doing:

1 warmup set of 10 reps @50kg

1 semi work set of 8 reps @60kg

1 work set of 8 reps @70kg

1 work set of 8 reps @80kg

Providing i can do these with perfect form etc is this effective or should i be warming up/working heavier?

You want to go as heavy as you can while maintaining good form until your final rep of the last set for the desired rep range. A good balance between size and strength gains will lie between 5-10 reps so for size id be sticking between 6-8 reps per set but once again everyone reacts differently.

If my working set for flat bench was 80 id be doing

wu

40x10

50x5

60x5

70x3

75x1

working

80x6-8 x3

adding 2.5kg to the working set each week and adjusting the wu's appropriately as your working sets get heavier

youve gotta do the right workout for your body type... when you ask such a broad question.. you can consider the answers given, but dont use them as gospel as everyone is different..

some people work better with drop sets (start heavy and back off the weight, keeping the same rep range), some people work better going up in weight... some people can do 10 working sets... some people only need 2 working sets... etc. etc.

if you're a hard gainer.. doing lots of sets and lots of reps is going to make you go backwards..

basic rule is if you cannot lift the same or more in a movement as you did last workout... your body has not had time to recuperate. (spell check?).. so go back to bed... chow down some food, repair yourself, leave that body part until its all good.. otherwise your just doing more damage.. unless your going for a bodybuilding style month on month off workout... where they work one body part per month.. but these guys repair themselves 5 times quicker than a normal human person.

It's probably not a bad idea to get at least one session with a qualified PT who knows what he's doing. I consider it pretty essential that you find out what muscular imbalances you have (i.e. weaknesses) so you can focus on those parts, before going headlong into trying to gain tons of mass without knowing if your technique is correct or if you're pushing too hard on a particular group or neglecting another. You'll end up injuring yourself in the short term through improper technique, or longer term through worsening imbalances.

A PT can also watch what you're doing from a 1st person perspective whereas we can only give you whatever experience we have in writing. You don't need to continue with multiple sessions / wk etc, just one or two to begin with, so he can monitor what you're doing and give you advice / programs for what you should be focusing on in the immediate term.

For example I'm aware that I need to focus more on my back (lats, rear delts, etc) and core with less emphasis on my chest, as I have traditionally focused too much on the chest when I was younger.

Hey guys,

im looking to put on some more size so ive worked out my new diet and split routines etc

Just wondering on how "heavy" to go for each set?

I was planning on the whole 1rep max method eg 1rep max 100kg bench will equate to me doing:

1 warmup set of 10 reps @50kg

1 semi work set of 8 reps @60kg

1 work set of 8 reps @70kg

1 work set of 8 reps @80kg

Providing i can do these with perfect form etc is this effective or should i be warming up/working heavier?

since this highlighted part is what will put on the size, tell us what it is.

how tall are you?

what do you weigh?

and what does this diet consist of?

I'm with the people who say don't take the advice here as gospel, and don't ask for a designer workout plan...I mean, we don't even know if you're doing the exercises properly for starters...

Everyone is different, too many variables involved even if we asked all the right questions. Find a body type you like and adopt what that person is doing / get them to teach you how they do it. And do this with the knowledge that you will get to look similar, but not exactly the same as them because of all the variables involved.

Im around 5'7",

Started off at a scrawny 65kg and currently weigh 72kg with little fat but nothing major.

Ive spread my diet over 6 meals for a total of 2,484 cals and using the 40/40/20 ratio total 211gm protein, 239gm carbs and 65gm fat. All this comes from lean meats, complex carbs and protein shake.

ok.

in short

with your goals being to get bigger..

1.) 2400 calories is not enough

2.) your PCF breakdown is all wrong. you have WAY too many carbs, nowhere near enough fats and protein should be about 100g more per day at least.

who created that diet structure for you?

ok.

in short

with your goals being to get bigger..

1.) 2400 calories is not enough

2.) your PCF breakdown is all wrong. you have WAY too many carbs, nowhere near enough fats and protein should be about 100g more per day at least.

who created that diet structure for you?

err..i agree the total caloric intake is lower than it should be but 40/40/20 pcf is fine as macronutrient breakdown, its nothing new

err..i agree the total caloric intake is lower than it should be but 40/40/20 pcf is fine as macronutrient breakdown, its nothing new

this. a lot of people follow a 40/40/20 split. you can easily gain muscle with this..

also to YDURTY4, perhaps lift your calories to 3000 or so. if you start gaining too much fat lower it

Edited by gersfan

Yea might have to,

i'll stick to this for roughly 8 weeks and assess the results then. Been lifting for 2yrs now and i understand the whole slow and steady wins the race concept as opposed to those who use gear, apparently having great "genes"

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Latest Posts

    • From there, it is really just test and assemble. Plug the adapter cables from the unit into the back of the screen, then the other side to the car harness. Don't forget all the other plugs too! Run the cables behind the unit and screw it back into place (4 screws) and you should now have 3 cables to run from the top screen to the android unit. I ran them along the DS of the other AV units in the gap between their backets and the console, and used some corrugated tubing on the sharp edges of the bracket so the wires were safe. Plug the centre console and lower screen in temporarily and turn the car to ACC, the AV should fire up as normal. Hold the back button for 3 sec and Android should appear on the top screen. You need to set the input to Aux for audio (more on that later). I put the unit under the AC duct in the centre console, with the wifi antenna on top of the AC duct near the shifter, the bluetooth antenna on the AC duct under the centre console The GPS unit on top of the DS to AC duct; they all seem to work OK there are are out of the way. Neat cable routing is a pain. For the drive recorder I mounted it near the rear view mirror and run the cable in the headlining, across the a pillar and then down the inside of the a pillar seal to the DS lower dash. From there it goes across and to one USB input for the unit. The second USB input is attached to the ECUtec OBD dongle and the 3rd goes to the USB bulkhead connected I added in the centre console. This is how the centre console looks "tidied" up Note I didn't install the provided speaker, didn't use the 2.5mm IPod in line or the piggyback loom for the Ipod or change any DIP switches; they seem to only be required if you need to use the Ipod input rather than the AUX input. That's it, install done, I'll follow up with a separate post on how the unit works, but in summary it retains all factory functions and inputs (so I still use my phone to the car for calls), reverse still works like factory etc.
    • Place the new daughterboard in the case and mount it using the 3 small black rivets provided, and reconnect the 3 factory ribbon cables to the new board Then, use the 3 piggyback cables from the daughterboard into the factory board on top (there are stand offs in the case to keep them apart. and remember to reconnect the antenna and rear cover fan wires. 1 screw to hold the motherboard in place. Before closing the case, make a hole in the sticker covering a hole in the case and run the cable for the android unit into the plug there. The video forgot this step, so did I, so will you probably. Then redo the 4 screws on back, 2 each top and bottom, 3 each side and put the 2 brackets back on.....all ready to go and not that tricky really.      
    • Onto the android unit. You need to remove the top screen because there is a daughterboard to put inside the case. Each side vent pops out from clips; start at the bottom and carefully remove upwards (use a trim remover tool to avoid breaking anything). Then the lower screen and controls come out, 4 screws, a couple of clips (including 3 flimsy ones at the top) and 3 plugs on the rear. Then the upper screen, 4 screws and a bunch of plugs and she is out. From there, remove the mounting brackets (2 screws each), 4 screws on the rear, 2 screws top and bottom and 3 screws holding in the small plates on each side. When you remove the back cover (tight fit), watch out for the power cable for the fan, I removed it so I could put the back aside. The mainboard is held in by 1 screw in the middle, 1 aerial at the top and 3 ribbon cables. If you've ever done any laptop stuff the ribbon cables are OK to work with, just pop up the retainer and they slide out. If you are not familiar just grab a 12 year old from an iphone factory, they will know how it works The case should now look like this:
    • Switching the console was tricky. First there were 6 screws to remove, and also the little adapter loom and its screws had to come out. Also don't forget to remove the 2 screws holding the central locking receiver. Then there are 4 clips on either side....these were very tight in this case and needed careful persuading with a long flat screw driver....some force required but not enough to break them...this was probably the fiddliest part of the whole job. In my case I needed both the wiring loom and the central locking receiver module to swap across to the new one. That was it for the console, so "assembly is the reverse of disassembly"
    • But first....while I was there, I also swapped across the centre console box for the other style where the AV inputs don't intrude into the (very limited !) space.  Part# was 96926-4GA0A, 284H3-4GA0B, 284H3-4GA0A. (I've already swapped the top 12v socket for a USB bulkhead in this pic, it fit the hole without modification:) Comparison of the 2: Basically to do the console you need to remove the DS and PS side console trim (they slide up and back, held in by clips only) Then remove the back half of the console top trim with the cupholders, pops up, all clips again but be careful at the front as it is pretty flimsy. Then slide the shifter boot down, remove the spring clip, loose it forever somewhere in the car the pull the shift knob off. Remove the tiny plastic piece on DS near "P" and use something thin and long (most screwdrivers won't fit) to push down the interlock and put the shifter down in D for space. There is one screw at the front, then the shifter surround and ashtray lift up. There are 3 or 4 plugs underneath and it is off. Next is the rear cover of the centre console; you need to open the console lid, pop off the trim covering the lid hinge and undo the 2rd screw from the driver's side (the rest all need to come out later so you can do them all now and remove the lid) Then the rear cover unclips (6 clips), start at the top with a trim tool pulling backwards. Once it is off there are 2 screws facing rearwards to remove (need a short phillips for these) and you are done with the rear of the console. There are 4 plugs at the A/V box to unclip Then there are 2 screws at the front of the console, and 2 clips (pull up and back) and the console will come out.
×
×
  • Create New...