[ironb667]

I can answer that one. Generally speaking, when you are talking about building muscle by working out, you eventually reach what is called a plateau. Basically, it means that you've reached a point in your work outs where you aren't really building that much more muscle than you already had. I guess that you could say that it's kind of a stopping point.

A plateau breaker, therefore, is something that will get you over that hurdle to the next level.

Yeah thats what I meant to say but I am to lazy to check my spelling. But actually low weight and high reps to failure is actually ideal for muscle growth. But I guess when he said low weight high reps he meant reps in the 12-15 rep range. Which is actually only ideal for toning and muscular endurance since you are focusing on your red fast twitch muscle fibers.
If you do over 20-25 reps plus you actually trigger all three of your muscle fibers which makes it one of the best ways to gain muscle size. In order to make sure you you engage all your muscle fibers you can also pyramid up in weight and down in reps. Then back down in weight and up in reps to end it.But you only want to do a routine like that for 5-6 weeks then the next 3-4 weeks you switch to high weight low reps. Somewhere in the 1-6 rep range depending on how comfortable you are with your body cos if you lift any lower than 4 you can and will experience severe joint pain. Thats why you only do it for 3-4 weeks.
My only beef with that routine is that I feel its not varied enough, and also he what the guy said about hanging leg raises. Any exercise that works the ab has potential to give you 6 pack abs, if you diet and exercise enough.I hardly ever put crunches into my clients routine, cos they have seen em all before and your body adapts to what you do to it on a regular basis. And thats the main goal of a trainer keep the clients body from adapting in order to get maximum efficiency from every workout. 

[ironb667]

dude that is a shitty routine. I can't believe she actually pays a person to train her for that. And he probally gets really good bank for it. But I would never give any of my clients even the female ones a routine like that. Cos I love ployometrics but, ployometrics are only for explosive power they suck for toning and muscle gains. But are useful as a platue breaker. 

[ironb667]

CDR I for one take offense to you posting a picture in a thread that I created and have the audacity for it to not even be a new morph! Just kidding I love your stuff and hope someday that you will create new morphs till then I guess the oldies will have to be sufficient.
CDR your work is always welcomed and always excellent, but you actually have I believe two other Lois lane pictures. Feel free to post them as well.

[ironb667]

Awesome pic, I love your work.

[ironb667]

I like it, and I can't wait to see your next morph!

[ironb667]

Polymetrics in laymens terms are body weight exercises but they can be taken beyond simple body weight and can include various devices. Clapping push ups and jumping squats are a good examples. You could also bunny hop with a medicine ball or pass it with a partner while doing the bunny hops. Their great for breaking up routines and also they are great to do on non lifting days. On thing though that  a lot of people get confused about is that cardio is detrimental to lifting and that is not the case. But you should never ever train high intensity cardio and weight lifting on the same day. Not cos its cannibalizes your muscles. Its just you have depleted your energy running or lifting earlier so in either workout you won't be able to lift or run as long as what you would need to in order to achieve said gains. Also it puts repairing your body into a conundrum. Before the body will repair the damaged muscle tissue it will place all its efforts into refueling the mitchancandria which act as the powersource for your muscles. So once again your muscles will gas up b4 they fix the dent in the door.That does not mean that doing low level to moderate cardio does not have its benefits on the days that you lift. Cos you only work anaerobically when lifting and you will burn very little fat however with the light to moderate cardio you will burn fat. But surprisingly heavy intensity Cairdo actually work more of your anaerobic muscles and draws power from the same stores as what lifting weights does and thats why you want to avoid it.
But like all workouts and exercises no matter how much science you put into it you still have to remember we all have different body's and needs and they respond different to every exercises. so the most important thing is to learn how to tune into your own body and listen to it objectably.

[ironb667]

Fett a good workout can only take 30 minutes and sometimes even less if you do it properly. Depending on how many days you are able to get to the gym is improtant in what type of routine you want but also what type of gains you are seeking to. Some general advice is you should lift from big muscle groups to small. If you go small to big you run the risk of over training the smaller muscles and undertraining the bigger muscles.
But if you can make it into a gym 3-4 days a week I would recommend focusing on 2 body parts a session.Chest and triceps could be one day, and shoulders and back and biceps the next. Then on the third day you could work the legs. If you have time for a fourth day you can work on any part that you find lagging. Anywhere between 2-4 exercises per part depending on the size of the muscle and the sets and reps involved and also how the muscle is feeling. I believe working out is not about the numbers or time but how you much you listen to your body. You really got to tune in and push yourself hard. Your body will let you know when you've had enough if you truly listen to it and are honest with yourself. The people who don't see gains or improvements in their body's are the people who do not push themselves hard enough. You don't have to push yourself so hard that you feel like your going to throw up  but you need to remember that a successful workout should be a challenging workout. But since you are just getting back into the gym don't push yourself 2 much otherwise you will get negative gains. It will take a little while for your body to get acclimated to the demands that you are putting on it.
As for the how much weight and how many reps once again its all about what your goal is. You want size and strength 3-6 reps with as much weight that you can either no longer lift it again for that set, or you have one more rep in you. Its the same for 12 reps. You either want to have another rep in you at the end of the set or no reps left. Otherwise you want to increase the weight.
One bad things about machines are since they balance the weight for you its harder to develop core strength. Core strength is not just ab strength but complete body control and balance and using free weights can help develop them, but the best way to is through the use of polymetric exercises. Also remember to mix up your routine after 3-4 weeks cos thats about how long it takes for your body to adjust to your routine. Changing it up does not have to be drastic it could be changing the number of reps or sets. Or substituting a couple of exercises.
Anyway I hope this is both coherent enough to be of help to you and is also helpful.

[ironb667]

Great work, I want to see more.

[ironb667]

I am very pleased with this picture. Anyway I hope you all like it as well. 

[ironb667]

I know these morphs look like simple morphs but they are actually quite challenging to make. A lot more works goes into them then what you would think. Anyway here is another picture hope you all like it.

[Author]

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