It all depends in goals.

For gaining strength and building muscle, nothing beats heavy weights that you can do for 3-8 reps.


When you are lifting heavy weights that are near your max, then you MUST rest in between sets. Sometimes that means 3 minutes, sometimes it means 15 minutes. It all depends.


Hi rep low weight workouts are not a bad thing, and can be a benefit. However, if you can, lift heavy and use the low weight/high rep as accessory type work.


My least favorite? Medium to heavy weights for hi reps.



There are a lot of gym bro dweebs out there that are showing off. However, many of those guys are strong and know what they are doing.

No they are not doing it right. If you are taking 8 minutes between sets, sorry, that’s not how you do it.

You want to work to failure. But failure for a 20 year old, and someone in their 60’s is completely different.

10 rep count is good for in the middle. 6-8 if you want to build fat mass. 12-15 reps to failure if you want to layer on lean muscle fiber, and stack it over time. So if you have ever seen people very muscular, they’ll “bulk” by doing 6-8 reps, and “cut up” doing 12-15 reps.

It’s a lengthy subject. You’ll continue to see a bunch of ill-informed, idiotic bullshit at the gym. 1-5% in the gym know what they are doing. The other 95+% in there don’t have a clue.

Simple things I can suggest. I’ve studied and lifted for 30 years. All sorts of gyms to include Metroflex when Ronnie Coleman was Mr. Olympia. 3-4 sets on any one exercise. After that if attacking the same muscle group, hit it a different way. Different machine, go from barbell to dumbbell, etc. Big muscle groups 9-12 sets. Smaller muscle group 6-9 sets total (not including warmup with either). You have to learn your body as it dictates recovery, so many things. I hit each muscle group once per week and need 5-6 days to recover for all upper body. Legs, when I hit them, I hit them deep and hard so I need 10-14 days to recover.

Food is 70-80%. Try to get a gram of protein per body pound per day. 200 lbs, you need 200 gr of protein (or more) per day. Eating clean is also a lengthy subject. Get away from processed foods, fast foods, even restaurant food.

Also dropping dumbbells and throwing them are two different things. The only time I’m dropping them is on chest. I use heavy weight so I will drop them after my last rep on the rubber. I never throw them down. Completely unnecessary. And my drops they are already close to the floor. Grunting, etc, it just depends. Like martial arts it is used to help control your set, mentally. If they are just hollering and “throwing” weights, they’re idiots and doing it for show. I mean some gigantor mother fucker in the gym using very big weight, grunting loud, dropping weights, covered in sweat is pushing. May be getting ready for a contest, with the bikini and all that bullshit. Anyone else doing that, especially if you aren’t massive, it’s a got damn show and stupid. I’ve worked out with massive people who don’t make noise and don’t drop a single weight.

quote:

Originally posted by Prefontaine:
No they are not doing it right. If you are taking 8 minutes between sets, sorry, that’s not how you do it.

I'm willing to bet they aren't taking 8 minutes between sets and the OP is exaggerating. If they were taking that much time between sets it would take them 2+ hours to do a muscle group and that isn't happening.

They aren’t taking 8 minutes between sets. It’s called hyperbole. It’s also called being passive aggressive. They are grunting and sweating because they are lifting weights. You aren’t. If you are doing 45 reps it is you who are doing it wrong. Even for toning 45 reps is excessive and not accomplishing whatever you think you are doing. Increase the weight and actually exercise. You might as well be raising a tall boy if you can do it 45 times. Instead of bitching about other guys and their exercise why don’t you learn something and actually lift. They are probably on another thread complaining about the old man monopolizing the bench for 8 minutes while he does his half century of lifting. Glass houses bendable.

1% is a high number, but almost no one cares about maximal strength, in a public gym.

(Bodybuilders do tend to love public gyms - much more into attention/tend to avoid strength athletes)

(Maybe in a very small town, but most competitive strength athletes are in a private/invitation only gym, in all but the smallest towns. It used to be common to share them with fighters)

A grunt might happen. No reason for anything verbal. (USAPL Powerlifting didn’t permit verbal outburst when I was lifting in the dim mists of far distant time)

O lifts have to be dropped, but while they’re excellent, I can’t imagine anyone getting the right coaching in a typical commercial gym, and they’re incredibly dangerous for the stupid and poorly trained.

I’m doing the Starting Strength Program. It’s progressive overload until that doesn’t work anymore. Generally 3 sets of 5 reps with each exercise. Then you need to switch things up to continue to trigger a muscle growth response. For example, when I’m doing my heavy squat days, I’m doing 1 rep and then resting as long as I need to make sure I can give max effort to do the next rep. That can be anywhere from 5-10 mins based on energy levels/food intake. So who knows what type of lifting these guys are doing but if it’s powerlifting it doesn’t seem off base at all. And dropping the weights can and is part of it. I make a lot of noise deadlifting.

quote:

Originally posted by Hildur:

quote:

Originally posted by Prefontaine:
No they are not doing it right. If you are taking 8 minutes between sets, sorry, that’s not how you do it.

I'm willing to bet they aren't taking 8 minutes between sets and the OP is exaggerating. If they were taking that much time between sets it would take them 2+ hours to do a muscle group and that isn't happening.

This. I don’t recall anyone at my gym that looks to be serious about being there doing this ever. I think some posters here are focusing on the “8 minute” comment over the rest of the information in the OP. Building size and strength requires moving heavy weight with less reps. That said, there is some value to incorporating high rep, lower than normal weight workouts to encourage a balance between mass and tone. Look at the worlds strongest man competitions; about zero of those guys who are insanely strong look cut. They are also not the most flexible or mobile. In the real world, being bulky and at the same time flexible is more sensible for the average person. The balance will be different for each persons needs.

Sounds like people are minding their own business and doing their own thing. I try to do the same.

Again it all depends. In some cases 8 minutes may not be ENOUGH rest. In most cases, it’s too much.


I’ve squatted (just “ok” depth) 315 x 20. My rest period after that was measured in hours/days, not minutes.


Throwing weights is not good, but dropping them can be normal. You should always ensure that you can lift safely. Not just for you, but for those around you.


I was in a public gym in Mexico City recently. I wanted to go heavy on dumbbell chest press, but I couldn’t do it safely due to so many people being around me.


Too many people are not paying attention in general, and that extends to the gym.


There are a lot of gym rats bros out there, but they are a lot who know what they are doing. Even if they are obnoxious and stupid in their behavior.

quote:

Originally posted by JohnV:
I’m doing the Starting Strength Program. It’s progressive overload until that doesn’t work anymore. Generally 3 sets of 5 reps with each exercise. Then you need to switch things up to continue to trigger a muscle growth response. For example, when I’m doing my heavy squat days, I’m doing 1 rep and then resting as long as I need to make sure I can give max effort to do the next rep. That can be anywhere from 5-10 mins based on energy levels/food intake. So who knows what type of lifting these guys are doing but if it’s powerlifting it doesn’t seem off base at all. And dropping the weights can and is part of it. I make a lot of noise deadlifting.

SS is a great training program. Rippitoe can be over the top, and I don’t think he cares enough about long term body fat, but he’s smart and has designed a wonderful program for the average lifter.


If I ever had to stay out of the gym for an extended period of time, I would probably use SS to get back into the game.

quote:

Originally posted by JohnV:
I’m doing the Starting Strength Program.

I've been considering doing that.

quote:

Originally posted by JohnV:
And dropping the weights can and is part of it.

Well, there's dropping and then there's dropping.

A couple gym bros broke a couple very expensive, heavy dumbbells at my old gym, dropping them on the floor. One of the DBs didn't show up as broken until somebody else went to lift it and one end fell off just before he was going to lift over his face

The gym subsequently banned dropping the dumbbells.

I have one half of a 100 lb. DB that was broken, repurposed to a grip strength trainer:



Certain barbell exercises are bound to result in a degree of "dropping." But, again: There's dropping and there's dropping. I "drop" the bar at the end of DLs from about mid-calf, but, my hands don't actually lose contact with the bar until about the time it hits the mats. I expect I'll do the same when I start doing cleans. (I can't do snatches. Insufficient clearance overhead.)

quote:

Originally posted by JohnV:
I make a lot of noise deadlifting.

Yeah, even using rubber-coated plates and heavy DL mats, my bar makes a lot of noise when I set it down after a DL rep.

For the "forty plus" crowd here, I recommend you read The Barbell Prescription: Strength Training for Life After 40.

Here's a sample of where Sullivan's coming from:

Barbell Training is Big Medicine

Volume and the Masters Lifter

Jonathon Sullivan MD, PhD, SSC:

quote:

Jonathon Sullivan MD, PhD, SSC, is focused on the use of strength training in middle-aged and elderly populations as a way to improve function and fight the diseases of aging: sarcopenia, osteopenia and metabolic syndrome. He is co-author of the newly released book, The Barbell Prescription. His coaching practice, Grey Steel Strength and Conditioning, is located in Farmington, Michigan.

Ref: Jonathon Sullivan MD, PhD, SSC

Lot of good stuff mentioned- prefontaine and ensigmatic are two of my favorite posters when it comes to this range of subject discussion, and they usually say a lot of what I am thinking.

All of this being said, Bendable- what I recommend is talking to the staff and seeing if there are trainers available. Spend a few sessions with one and they can most likely help you come up with a good program that will meet your needs. If there aren't any on-staff maybe they can recommend one that can come in to work with you.

Like the others have said, it all depends on your goals. Grunting in the gym is normal, screaming/yelling is not. Some people go to stay in shape while others are there to build muscle for whatever their reason. A lot of people have no clue on how to train and what they are training for. I lift on the heavy side as I can still do it, want to keep my size/shape and for what I do for a living. I train and eat accordingly.

If you go to a gym to get in shape, I would look for trainers that are in shape themselves. I don't trust the opinions/knowledge of someone who doesn't look like what they are trying to sell. Trainers should be serious and should not have a "one size fits all" attitude or training plan. I have seen way too many "trainers" who try instructing people and telling them what to do instead of learning what they can or can't do. What happens is most of those people never return, mostly older women who are just looking to live a better active life and not preparing for cross-fit competitions. It is important to know your clientele and if they are serious, they will be taking notes on what you do, as should you.

Thanks,
I got me covered,
Just couldn't figure out the others at the gym.

They are not attention seekers,
(Mostly)
They just have a way different paradigm.

No helpers at the gym, most of the time no staff.

24 hour access with a RF phob

The end of week three.
Still with it
( Believe it or not)

Waiting patiently for these gym bunnies that you spoke of.

Of the thirty people I've seen there in 26 hours,
Iam one of three people that wipe down the machines,
I am the only one without earbuds.
Three of us leave the phones in our cars.
And
Four of us don't carry bottles of liquids around.

My mind and body seem to be embracing this 60 % increase in activity.

Weight loss has slowed, but still in decline, still putting holes in my beltman belt.

quote:

Originally posted by bendable:
Four of us don't carry bottles of liquids around.

It's wise to remain hydrated while working out.

quote:

Originally posted by bendable:
Weight loss has slowed, but still in decline, still putting holes in my beltman belt.

Good on you!

Btw: The Pendlay Rows I did in my workout yesterday would've driven you nuts One drops the bar on every eccentric.

quote:

Originally posted by apprentice:
Seems like good stuff provided here so far, and there's obviously a ton more content out there to rummage through for answers. That in mind, here's a couple vids I've found recently on the topic:

Jeff Cavaliere knows his stuff.


.

I drink a minimum of a liter every six hours.

As I hardly break a sweat .
I will stay at that amount.