Hay Horace

[Horace]

Relistening to that, my memory of five near failure reps is low. One number Lyle mentioned was 25 per workout per muscle. Anyway that’s a great conversation to listen to for anybody interested in this stuff.

[kluurs]

Be careful - do make sure you've done your warm-up sets - AND remember these 20-40 year olds are gearing their workouts for 20-40 year olds. That's not to say it is bad counsel - just keep the grain of salt nearby. I do look at some of the work of Jeff Nippard who does some research into which exercises work which muscle groups most effectively. I don't lift for a max lift - and I use a levergym rather than free-weights since I'm working at home. I do also use dumbbells for biceps/triceps work.. I do upper body including biceps/triceps on Fridays. I start with Incline bench, then flat bench. Flat bench I work up to 275 lbs x 12 reps. That's pretty close to my max. With dumbbells I work up to 35 lb weights 3 sets of 12+ - slow and controlled.

[Horace]

Benching 275 x12 is very impressive.

[Mik]

It is! I think the highest I got in my 30s was 250. Kudos, Ken.

[Mik]

I’m at gym between sets now. Ugh.

[jon-nyc]

That’s crazy good. Especially for an old geezer like you

[kluurs]

This is my favorite piece of equipment. I have a preacher curl attachment that I use with it. It lets me do incline/flat/decline bench, lat pulldowns, rows, etc. All-in-all, it was a great investment. For most of my life, I worked with free weights, but they were helping to injure my thumb joints so...went to using Smith Machines and subsequently, to the Powertec Levergym. I like that I can use real weights, but I don't have to destroy my hands with gripping the barbell.

[Mik]

Nice. I used to have a great setup in my basement but I found I didn’t use it enough. Better for me to get out and go to the gym.

[Horace]

Not to be a h8ter, but I'm not 100% sure that weights on that machine translate to free weights pound for pound. The word "lever" and the holes I see that allows you to adjust the lever makes me wonder.

[Mik]

Doesn't matter. Overloading your muscles counts. The weight is just a number.

[kluurs]

@Horace said in Hay Horace:

Not to be a h8ter, but I'm not 100% sure that weights on that machine translate to free weights pound for pound. The word "lever" and the holes I see that allows you to adjust the lever makes me wonder.

Yup, with good thumbs and true free weights,
it would likely be 30 lbs or so less

[Horace]

@Mik said in Hay Horace:

Doesn't matter. Overloading your muscles counts. The weight is just a number.

I'm just saying it matters for communicating weights on the internet. I agree it doesn't matter for putting tension on muscles. The best reason to use good form is so you can lower the weight and hit the muscle most directly, with the least joint stress.

[Mik]

Yes. Controlling it both positive and negative is key. Otherwise you're not getting the most out of your effort.