Bodybuilding Forums

Hi,
New to the site and have been trying to read through articles and posts on the forum.
I have never really followed a structured weights program and just done basic routines on and off
over the years. I decided to have a go at the Ta 3.1 program I saw posted.

So I rejoined the gym to enable me to do the exercises stated and have looked at some videos on the site
to make sure I know what to do.

I just have a few questiosn regarding the routine.
Did chest and abs yesterday, which I found hard at the time, but afterwards felt like I had done nothing.
Did flat bench with a barbell (think Ill use smith machine next time), it was hard with the no rest set.
My concern today is I dont really feel anything in my chest. It does aches the side of the pecs under my arms
and my upper back aches from the pec deck machine I think.

So today is supposed to be Back and biceps yet my upper back already aches.
Should I try the routine and see how it goes? Or should I try changing the the muscle groups/days around a little bit or change some of the exercises?
Sorry for all the questions, appreciate any help.
Cheers
Dan

Hi There,

Based on what I have read in your post the only thing I can think of is that your form is incorrect. I have never really had any back pain from using the pec deck?

Are you using the correct cadence in the form ? I know for TA3.0 which I am still on is 3-1-3, which to be honest if you are really trying to train to failure I find a killer on the last rep.

I would stick with barbell and not smith machine for chest as I find it better and more productive for my strength and balance to adjust the lateral movement of the bar ratherthan a smith machine doing this for you, also a smith machine will allow forgiveness to a weaker side, a free weight bar does not.

I have used TA2.0 for many months and now TA3.0 for nearly two months and to be honest I havent needed to change anything in terms of splits / exercises etc but i suppose we are all different.

I am surprised that if you havent trained in the gym for a long time you do not ache a lot after a TA3.1 workout. ??

All I can suggest is stick with it, really concentrate on your form (re watch Marks videos for form as they can really help as any slight deviation can alter the effects of the exercise, particularly deads and squats). Also really try and train to failure, it sounds easy but it isnt. To give you an indication of the last killer rep, you should be shaking like a geriatric and sweat should be pouring off you from the intensity ! If it isnt then its not your last rep.

Good luck.

Thanks omaragha,
I will concentrate on form more next time on my bench.when doing the exercises i was doing probably 2-1-2 cadence. I've always found bench press never hurts my chest much apart from the outside parts under the arms. Iwas doing the wrong exercise for the pec deck,I used a chest press machine. Seated flys on the machine I need to do from what I can see. Just joined the gym this week so will have to double check the equipment.

The program seems strange to as it doesnt take long to complete, and most of that time is spent resting, yet doing the exercise is really hard. So another point i have is I just joined the gym and pay a fair bit of money for it, 35 minutes weight training doesnt seem good value. I know Cardio is pretty much not supposed to be done as it effects your recovery, but do you think very low intensity bike or jogging is ok, for a) to burn a few extra calories and b) to get more out of the gym.

I'm not over weight (5'11", 75kg, body fat off weighing scales says 20%) just looking to get rid of fat and build muscle so this program seems perfet, plus my brother has been following it and said he has never been so strong.

in 3.1 mark states the cadence should be 2-1-2.

On the burning fat side im on 3.1 and use marks MANS Diet and still burning fat with no cardio at the moment. Quite a few articles on the musclehack site that you should read through which mark goes into detail off why dont need cardio and lots of it makes sense. Definetly check out some of the archives.

Also with 3.1 and ive been training for a long time im getting very sore after working out and can still feel it for a day after but only pain in the muscles which im working so def working them properly.

As for the time resting again check out marks articles and also maybe google about the anabolic window. Meant to be 45 mins to 1hr training is best for growth etc. Best you read up on it though and you def need rest to grow and let your body recover.

Obviously, you're a noob. It is a good value for shorter workouts because you're lifting 5x a week. If you want to workout just 3x a week and make 1 hour+, then go ahead. Your form is surely off, go look for correct form for the exercises on YouTube. Your form must be strict 90% of the time. You may not feel sore because you're not hitting it hard enough. Going to failure means the last rep is barely completed. So, you think you're done your 9th rep for Bench Press, but you mentally force yourself just that last 10th rep and barely make it(recommend a spotter). The cadence seems like a natural flow but it's 1-2/1/2. So, 1-2 seconds up, hold 1 second, then lower 2 seconds.

Go through the archives and read that shit.

dcm123 wrote:Thanks omaragha,
I will concentrate on form more next time on my bench.when doing the exercises i was doing probably 2-1-2 cadence. I've always found bench press never hurts my chest much apart from the outside parts under the arms. Iwas doing the wrong exercise for the pec deck,I used a chest press machine. Seated flys on the machine I need to do from what I can see. Just joined the gym this week so will have to double check the equipment.

The program seems strange to as it doesnt take long to complete, and most of that time is spent resting, yet doing the exercise is really hard. So another point i have is I just joined the gym and pay a fair bit of money for it, 35 minutes weight training doesnt seem good value. I know Cardio is pretty much not supposed to be done as it effects your recovery, but do you think very low intensity bike or jogging is ok, for a) to burn a few extra calories and b) to get more out of the gym.

I'm not over weight (5'11", 75kg, body fat off weighing scales says 20%) just looking to get rid of fat and build muscle so this program seems perfet, plus my brother has been following it and said he has never been so strong.

45mins - 1hr is the amount of time you spend lifiting weights. Dont bother with extra cardio (if you are trying to build mass) as you will only have to replce the calories you need. Do you know how many calories your body needs in order just mainiatin per day ? This can be calculated (search the blog on main site for calculations) you will need to add say another 200-300 to your maintenance calories to build muscle whilst of course taking the necessary amount of protein. For my body its not so much calories but protein, I eat shit loads of the stuff. You shoudl build your diet around taking 35-50grms of protein pers itting 5 times a day - again that is if your are trying to build lean mass.

Finally with respect to the gym equipment - try to stay away from machines (expcet for cables and pec deck) and stick to free wieghts weher possible - remember form is everything, weight is nothing !! If you are doing the correct form then the weight will go up itself.

Good luck with it and as Zero says, go read the blog articles very helpful but dont get lost in detail but it is worth noting correct nutrition is half the battle.