Exercise advice I received...opinions

KDar1988
KDar1988 Posts: 648 Member
in Fitness and Exercise
At the gym this afternoon I was resting between squats this guy working out there told me I was adventurous as he doesn't normally see women doing squats. I told him I'd lost a lot of weight and am trying to keep the muscle I have. He tells me that I should be working the "red fast twitch muscles" by doing chest, legs and back exercises (bench, leg press and lat pull down is what he suggested), 20 reps/ 4 sets and if you feel like you can do more, bump up the weight so that you can do 20 again.

I came back and was reading about these muscles. I'm doing SL 5x5 I think that I'm already working these muscles!

Just wondered if you think there was some truth to his suggestion?
Thanks!

Replies

  • whatatime2befit
    whatatime2befit Posts: 625 Member
    Keep doing strong lifts, if it's working for you don't base changes on unsolicited advice.
  • rybo
    rybo Posts: 5,424 Member
    He's full of absolute crap. Do not listen to him.
  • KDar1988
    KDar1988 Posts: 648 Member
    Thanks everyone! :)
  • mgalovic01
    mgalovic01 Posts: 388 Member
    The 20 rep sets are better for inducing a pump. Eating carbs a couple hours before going in will add to your pump. That's what bodybuilders are after. It enhances circulation and muscle development. Your 5x5 are more for building strength. Sometimes switching it up a little is good. It helps to break through plateaus if you're starting to stagnate.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    If you're goal is improving your overall strength the SL 5 x 5 program, high reps to failure would be more appropriate if your goal was hypertrophy (ie body building).

    Your goals, your program.......
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    Everyone has there opinion. Only you know what is best for you.
    I have taken suggestions from some gym members to specific questions. Like doing dumbbell pullovers to strengthen swimming muscles.
  • mccormf1
    mccormf1 Posts: 153 Member
    I was on a strength program that used 4/5 sets of 20 for all accessories. Helped a ton but now one of my knees is always sore. Not a good idea if you plan on lifting long term
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    KDar1988 wrote: »
    I'm doing SL 5x5 I think that I'm already working these muscles!/quote]

    Strong Lifts is a good program. You're already doing what you need. :smile:
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    KDar1988 wrote: »
    At the gym this afternoon I was resting between squats this guy working out there told me I was adventurous as he doesn't normally see women doing squats. I told him I'd lost a lot of weight and am trying to keep the muscle I have. He tells me that I should be working the "red fast twitch muscles" by doing chest, legs and back exercises (bench, leg press and lat pull down is what he suggested), 20 reps/ 4 sets and if you feel like you can do more, bump up the weight so that you can do 20 again.

    I came back and was reading about these muscles. I'm doing SL 5x5 I think that I'm already working these muscles!

    Just wondered if you think there was some truth to his suggestion?
    Thanks!

    I wouldn't listen for the simple fact that he has it @$$ backwards...lifting at a higher % of your 1 RM with lower reps is how you train and recruit your fast twitch muscles...doing a bunch of reps is how you train your slow twitch muscles for stamina and muscular endurance.

    Personally, I don't live in any one rep range...as a matter of general fitness I think it's important to train heavy and to train for stamina/endurance...

    It's not really a matter of "you should do X, Y, or Z"...it's simply a matter of what you are looking to get out of a particular mesocycle. Like I said...I don't think anyone should be doing strictly X unless they need to specialize for whatever reason...i.e. competitive power lifter, boby builder, etc. For general fitness you will benefit greatly from working in a variety of rep ranges.
  • KDar1988
    KDar1988 Posts: 648 Member
    I appreciate the information and encouragement! I know I'm making good progress with the 5x5...I will stick with it. Thanks again!
  • mlsh1969
    mlsh1969 Posts: 138 Member
    mgalovic01 wrote: »
    The 20 rep sets are better for inducing a pump. Eating carbs a couple hours before going in will add to your pump. That's what bodybuilders are after. It enhances circulation and muscle development. Your 5x5 are more for building strength. Sometimes switching it up a little is good. It helps to break through plateaus if you're starting to stagnate.

    This is exactly right. The guy was trying to be helpful. I dont think he was an idiot or afraid that u could squat more than him(although that would be funny). I think hes just repeating what some people have thought for years, that squats make the legs look bigger. I think u should just keep on doing ur thing girl and when ur ready for a change try a high rep set two. Keep up the good work.

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