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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: jpm101 on March 24, 2007, 09:52:42 AM
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Currently using the Rest-Pause system. Classic R-P is 10 to 20 seconds break between each rep. I'm doing a 15 second pause between each rep, suits my needs. Anyone trying this method will find themselves using much more weight in a lift than normal. Fourth week on it. Will change workout system after 6 or 8 weeks, don't know yet. Depends on the time factor, gains and mental outlook. I use a stopwatch and do the next rep at 15 seconds on the button. I keep a training log and notes while working out. Tends to get sweat stains on it, but...Oh Well.
1)Monday:
Back:
1)Chins:
Half partial reps chins from the bottom position. Hammer medium grip. 1 set.
Full range chins from bottom stretch position. Hammer medium grip. 1 set
2)Curl grip chins, full ROM. 1 set.
3)HI-Pulls:DB's. Alternate sets between hands. 1 set.
4)UP-Right BB rows:
Close grip, keeping BB close to the body at all times. 1 set.
Wednsday:
Legs:
1)Step up's..alternate legs between sets. (holding two DB's in hands at first, than switch to a BB across the shoulders now) Something new for me. Will usually use squats or BB Hack squats. Seems to be working out fine. 3 sets
2) GoodMornings: 3 sets.
Without a doubt, these two exercises have helped my squat greatly.
Friday:
Shoulders/chest:
1)Incline press:
Half partial rep from the bottom position, dead stop. 1 set.
Full ROM. Bottom position, full stop. 1 rep.
2)PBN (Press Behind Neck)
start from dead stop position. 1 set.
3) Dips (weighted) start from dead stop position at bottom. 1 set.
Reps can tend to get away from me. If I advance the weight in a movement, thinking I can get 8 or so reps, I might wind up getting 12 to 15 reps. Strength can go up fairly fast in this R-P system. Just goes to shows people (including me) just do not know how strong they really are until their tested with different training systems..
My next training cycle will be GVT. Easier on the joints, with still increasing size and power. Approaching 35 years old very soon, so no more 2 or 3 rep max sets. Really do not need them. My two uncles are in their 60's, strong and as big as the side of a wall. They are doing more moderate weights now a days.
Side Bar: I do not do any direct arm exercises or calf exercises. Have not for years. Tend to grow very well on their own. Actually, to me, bicep and triceps direct exercise are the most boring exercises in the world. Could not stand to do them, even when I first started to workout. Football took care of my calves. Good Luck.
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just scanned it, very intresting. I tried this type of training for a short while, ever do Negative only?
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Have done negatives in the past but always with a positive (contraction) ROM with it, never doing a negative as the only exercise for a muscle group. Negatives are good for some who may have a problem with building up strength for bwt chins or dips, for example. The (TUT) Time Under Tension can be very important, as how many seconds it takes to lower a weight (under complete control) with negative reps. Negatives can have their place in any workout scheme. Good for breaking a sticking point. A mental factor here, as giving the confidence of handling much more weight than one is accustomed to doing. One reason that negatives could work very well with a Rest-Pause type of system. Good Luck.
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Hows it going mate? Gains comeing along?
davie
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good stuff JPM, got any pictures of yourself posted?
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Yeh id be interested in hearing results/seeing pics to.
Iv used rest/pause before (as many reps then fail, then 15 breathes, then as many reps etc).
But never this one rep then pause method.
Interesting.
davie
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ALSO meant to ask JPM, i know ur a big fan of high pulls/cleans etc.
Do u think something like clean and press could be used in a program like this??
U sparked my interest so i googled it, and randomly picked a site that said bench/squat etc r fine,but deadlifts bb rows/t-bar rows shouldnt b done?!
I personally have been enjoying DC's widow maker 20 rep squats (like the breathing squats uv recommended in the past), do u work these into a program like this??
davie
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Have not been to this section for quite a while. A Davie PM alerted me. Some day before the second coming I may update current training.
OH...and clumsy try SF. Though in the distance past years my picture has been in the SD Union, Oceanside local, L.A. Daily news, Long Beach press telegram and a few selected high school journals. Name usually spelled wrong. Also have been on TV (live and video tape ). Can not miss my original family name, mostly vowels but the family does not use that one anymore since coming to the mainland. Have a more easily pronounced name now. Sorry, but Fa'afetai.
The clean and press/jerk could easily be the only movement used on a workout day, if you wish, with a Rest-Pause type of training. Mostly if you want a short and to the point workout. Actually any good compound exercise can be adapted as a single, and only movement for a given body part. Caution, the clean and press/jerk can be a man killer and really make demands on stamina when first starting the program. As for compound movements, check out the post at the start of this thread. And remember to do very deep breaths between pauses. Not shallow, but try to fill the lunges. Good Luck.
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Interesting - good luck.
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Stopwatch, training log entries in between sets..those must be tough sessions ::)... Everyone seems to want to see pics after so much expert advice from our 35 year old sage-if there's TV footage, let's see it, or pics.
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As of 9-8-08
Workout A
1) Bench ... 6-9 reps
Have not done benches (BB or DB) for a year, at least. Working back into them. Semi wide grip.
SS'ed 3 sets with
2) Chins...medium hammer grip. Trying to touch upper chest to the bar each rep...6-9 reps
3) DB press 6-9 reps
DB press is one arm at a time, bracing the free arm. Keeping the upper arm near as possible to my head at the top position. More affect on my delts...personal view.
SS'ed 3 sets with
4) Semi Hi-Pull to the lower cheat...wider grip.
5) Straight arm pullover. Use shorter Olympic EZ bar for better balance. First bend in the bar is where my grip is. Some may have trouble with any type pullover (straight/bent arm) because of too wide a grip...shoulder joint problems encountered. 2X10-12 reps.
I do not do any curling. If I did (or anyone one else for that matter) they would be SS'ed with the pullover in this style program. Prefer BB curls.
Workout B
1) Step-up's (not to be confused with one legged squats). Have used DB's. Now use a BB when working into heavier work. 2X8-12
2) BB Hack Squats. brief 1 or 2 second pause from a dead stop off the floor.... keeping the head up and back straight. 8-12 reps
SS'ed 3 sets with
3) GoodMornings ..medium stance & bend the legs a bit to counter balance the BB.... keeping the neck straight, in line with the upper body .... back straight, bending down a little below the 90 degree mark. 8-12 reps
Do not do any calf or direct ab work. Same for the arms. Workout, usually, twice to three times a week. Depending on work needs.
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Interesting stuff, pretty unorthodox.
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Orthodox basic workouts. Getting to the point workouts. I am not, or ever have claimed to be, a serious BB'er or PL'er. Just having fun and enjoying lifting weights and trying for PB's. Probably one of my better strong training periods at this time. Except when I weighted 270 to 280 (about) in college. Presently at 240lbs. That's as high as I want to go. I do not need any more muscle size at 37 years of age.....pointless really, in my view.
I think most workouts are too overly involved and complex for their own good. Too many exercises, sets and training day workouts a week can be self-defeating rather than helpful. Just my views, that's all. Got to get real here and.....K.I.S.S. Good Luck.
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Ended this training cycle started 9-8-08. May take a couple of weeks off training. Busy time of year for me, always. Have to travel up to Riverside, L.A. and Orange county's for a lot for high school games. Last year I watched 3 playoff games, on a long Saturday, in Carson. In between the 3 games, tail gating (and a cooler) help a lot. And we got to use the university van and gas card.
Progress report:
Workout A: started weight (9-8-08) to final weight this week (10-16-08)
1) mid 3's to final week of mid to upper 4's
2) 70's to final week of 150's
3) 105 to final week of 175's
4) The semi hi-pull is with DB's (one arm) which I did not mention before.
120's to final week of 190's
5) 135 to final week of 170's. More of a stretching exercise after the workout. Higher rep scheme of 10-12 or more.
Workout B:
1) 135 to final week of 220's.... box about 20" high (I am guessing)
2) low 4's to final week of low 5's
3) 220 to final week of week of 330's.
No rep to near a point of complete muscular failure. Keep 1 or 2 reps in the tank, so to speak. Find I can advance more in strength that way. Steady progress from workout to workout, never any sticking points. Recovery is given a fair chance.
I always break in slowly to any new workout plan. Workout out at least twice a week. Sometimes 3 if I had the time. Weighted 242 this week. Started at 240 on 9-8-08. Next workout cycle may be power rack work...my favorite. After football season I can return to a more normal (for me) training plan. Good Luck.
Side Bar: I am giving the weight I use against my better judgment.
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hahahahahahahaaaaaa, boooooooolshiiiiiiiiiit.
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where you at "jpm"? ;D
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It is hard to believe but i have seen a VERY large man do one arm DB snatches with a 140 pound DB for 3 reps. the guy was build like an offensive lineman and weighed about 320 or so.
I believe Magoo has done them with a 90 pound DB at about 230 BW.
8)
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It is hard to believe but i have seen a VERY large man do one arm DB snatches with a 140 pound DB for 3 reps. the guy was build like an offensive lineman and weighed about 320 or so.
I believe Magoo has done them with a 90 pound DB at about 230 BW.
8)
Isn't JPM Polynesian? Those fuckers come out of the womb benching 2 plates, I swear. The hi-pulls are pretty fucking heavy, but I think JPM is about twice my size and I can do 1-arm db snatches with 70's for sets of 5-6 at 178ish.
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Isn't JPM Polynesian? Those fuckers come out of the womb benching 2 plates, I swear. The hi-pulls are pretty fucking heavy, but I think JPM is about twice my size and I can do 1-arm db snatches with 70's for sets of 5-6 at 178ish.
I believe he is.
I've been reading his posts on here for over 5 years and his style has never changed. the weights he has mentioned using over 4 years ago are very similar to what he claims today.
I have no reason to doubt the man, as i have seen some very impressive lifts in my day by people i did not think were capable of such.
8)
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hahahahahaa, 175 pound dumbbell one arm presses, this guy must blow Coleman out of the water sizewise. ;D
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I knew this was against my better judgment, giving the weights and all that. But anyway here I am.
I do the one arm standing side press, not to be confused with the regular DB press (either both hands or both DB's at a time). If anyone has experience with doing these you will find that much more weight can be handled after awhile. Quite a few men in the past could do well with-in the 220-230lb range. Olympic lifters and strongmen for example. A lifter that I used to see quite a bit used 215-220's in workouts. Probably around 2 to 3 reps if I remember correctly. There is a slight knee dip to start the weight when I do them. Free hands usually braced against a PR. These are not two hand seated DB presses. Hope we can get that straight to some out there.
Semi Hi-pull to the lower chest is just that. A little knee dip again, with the elbows traveling up a little above the shoulder line. Big deal, this is not a clean. Most people should know this, different in this regard. I seem others power clean 200's with DB's. Shorter distance moved when I do Hi-pulls.
Most BB'ers today do little heavy standing DB (even BB) presses or pulls. They are usually sitting, lying, inclined or on some type of machine. That includes leg workouts. Too bad,a lot can be said for serious standing DB workouts. Just like if more guy's spent as more effort and time doing overhead presses (DB or BB...front or PBN), rather than bench's, there would be more powerful and impressive shoulder mass and width. In the long run this would help their benching greatly.
Samoa might be consider in a ethnic background. My family had 26 letter in the original name (hard to get on the back of a football jersey) and most were vowels. Shorten quite a bit now since moving over to the mainland when I was 10. Just to give anyone a measurement to go by, my cousins and I were benching 400+ in high school. And I never liked the BP that much, just something I did at the time.
Just a personal view: As far as QuaterOats goes, he has no personal dignity at all. Making the fool out of himself over and over again. Overwhelming need to be noticed and belong no matter what, may suggest a emotional cripple, sorry to say. QO should try, rather with all his leisure time spent on the internet, to seek counsel for the sake of his own mental health. Unless he is under a professional care already.
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you could shut me up really quickly by posting up some proof, anyone on here knows that when someone does that i admit i was wrong. :D
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i'll go ahead and answer for Mr. Samoan Superman, "i have nothing to prove to you or anyone else QO, those lifts are nothing, there are 26 guys in my gym who weigh under 140 who bench 600, do high pulls with a pair of 300 pound db's and do step ups holding a 500 pound fire safe in each hand, maybe if you got into the gym and trained you'd see this". ;D ::)
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I knew this was against my better judgment, giving the weights and all that. But anyway here I am.
I do the one arm standing side press, not to be confused with the regular DB press (either both hands or both DB's at a time). If anyone has experience with doing these you will find that much more weight can be handled after awhile. Quite a few men in the past could do well with-in the 220-230lb range. Olympic lifters and strongmen for example. A lifter that I used to see quite a bit used 215-220's in workouts. Probably around 2 to 3 reps if I remember correctly. There is a slight knee dip to start the weight when I do them. Free hands usually braced against a PR. These are not two hand seated DB presses. Hope we can get that straight to some out there.
Semi Hi-pull to the lower chest is just that. A little knee dip again, with the elbows traveling up a little above the shoulder line. Big deal, this is not a clean. Most people should know this, different in this regard. I seem others power clean 200's with DB's. Shorter distance moved when I do Hi-pulls.
Most BB'ers today do little heavy standing DB (even BB) presses or pulls. They are usually sitting, lying, inclined or on some type of machine. That includes leg workouts. Too bad,a lot can be said for serious standing DB workouts. Just like if more guy's spent as more effort and time doing overhead presses (DB or BB...front or PBN), rather than bench's, there would be more powerful and impressive shoulder mass and width. In the long run this would help their benching greatly.
Samoa might be consider in a ethnic background. My family had 26 letter in the original name (hard to get on the back of a football jersey) and most were vowels. Shorten quite a bit now since moving over to the mainland when I was 10. Just to give anyone a measurement to go by, my cousins and I were benching 400+ in high school. And I never liked the BP that much, just something I did at the time.
Just a personal view: As far as QuaterOats goes, he has no personal dignity at all. Making the fool out of himself over and over again. Overwhelming need to be noticed and belong no matter what, may suggest a emotional cripple, sorry to say. QO should try, rather with all his leisure time spent on the internet, to seek counsel for the sake of his own mental health. Unless he is under a professional care already.
"A picture is worth a thousand words"--or in the case of your post, about 3000 words.
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"A picture is worth a thousand words"--or in the case of your post, about 3000 words.
hahahhaa, exactly, i love how these guys always work out in gyms with all these supermen pressing 200 pound dumbbells, benching 405 for reps, doing squats and stepups with loaded semi trailers yet these guys never venture out into the light of day. ::)
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I seem to have complete control of QuakerQat's mind and thoughts. Obsession with me is taking control of Quaker Oats 24/7. It's almost like he was being 'owned' by me. And will he stalk me around the boards as he has done in the past? Too bad. Though I have still have much pity for the physically and mentally weak like QO's. Hope this helps.
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Just ignore him JPM.
I know there are some big lifters out there, i have seen them.
Take care.
8)
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Though I have still have much pity for the physically and mentally weak...
This is very true.
Look how many times you've helped me out.
;D
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This is very true.
Look how many times you've helped me out.
;D
you better just watch out now man, "jpm" here trains in a gym buried 1000 feet underground where only the biggest and baddest are brave enough to tread, 175 pound one arm presses, 450 pound benches for reps, step ups with a pair of 200 pound db's, high pulls with 220 pound db's yet this anonymous man mountain won't post even a picture with his face blacked out. ::)
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you better just watch out now man, "jpm" here trains in a gym buried 1000 feet underground where only the biggest and baddest are brave enough to tread, 175 pound one arm presses, 450 pound benches for reps, step ups with a pair of 200 pound db's, high pulls with 220 pound db's yet this anonymous man mountain won't post even a picture with his face blacked out. ::)
Maybe they don't make a lense wide enough to fit his physique in?
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Really what does it mater. Is it you saying it QuakerOats? No so let the guy do his thing. Maybe he can maybe he is bull shiting. Eather way you wont know so just leave it.
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Current full body workout.
1. Step-ups. Alternate 10-12 reps left leg and than 10-12 reps the right leg. Than back to the left leg again, etc. Do 3 sets without rest between sets. Just keep going until the 3 complete sets are done. Hold DB on the side of the leg that is working. Than switch DB to the other hand/side. About lower quad height with the heavy shipping stacked crates I use. Want a fuller ROM for these.
2. Romanian DL. 2 sets of 10 to 12. Exceptional ham & lower back movement. Both step-ups and Romanian Dl's can help most peoples squats greatly.
3.DB press. Alternate sides each set. 7-9 reps of 2 sets. Little finger facing forward, thumb facing to the rear. As pressing ups, twisting the hand/DB so at the top position all the fingers will be facing forward, thumb facing my head. Slight rest between sets/sides. Elbow should be very close to the head at top position.
4. Lateral raise. Alternate each side for 7-9 reps. 1 set. DB held slightly in front of the body. Start with a cheat style, elbows bents a bit. Sort of like slinging a 20lb sledge hammer.....if anyone is familiar with that.
5. DB upright row (elbows out wide). Alternate each side. 7-9 reps of 2 sets. Slight rest between sides/sets.
6. DB row. Alternate each side. 7-9 reps of 2 sets. Slight rest between sides/sets
No direct arm work, against my religion. Try for twice a week. Busy time of year for me, so sometimes once a week.
Last training cycle was PR and partial work. Squats, overhead lockouts, etc. the usually stuff. But did include Jefferson lifts (alternate hand grips) which can work the legs/hips/abs/back in a whole different way. Though may not be for everyone. Good Luck.
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When does GVT start?
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Have not done GVT since last year. But it can be part of the plan, like going back to a old tried and true way of working out. I usually do it (but not always) after a heavy partial PR protocol. When doing GVT it is on a 6 to 8 week training cycle. It can setup the CNS to adapt to more direct influence on the muscles themselves. With less heavy joint involvement. A lot of guy's can not make up their mind (train heavy, light or somewhere in the middle) if they want to be a BB'er or PL's. With the results of not meeting their full potential in either one by trying to blend each style of training into weekly workout.
Of course GVT is not the only way to train or meant to be used year round (though some men have). But it is one of the better ways to train fora focused, short burst training cycle. All based on the 100 rep theory, broken down to sets of 10's. Can even use the 8X8's (64 reps) Gironda style. Most square root training (my term only) like 5X5, 8X8 or 10X10 (GVT again) seem to work well. 100's (in any form..some very extreme) seem to go back many years in BB'ing. Good Luck.
Side Bar: most people do GVT wrong or do not really understand it's main purpose. Might want to do a solid search on the correct way to work it. Worth the effort.
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Yes, you and I had some good discussions regarding GVT about a year or two ago.
I don’t want to derail your thread, but it was much easier on the joints for me. If I ever hook up with a training partner again, I’d like to give it another shot.
Finding a consistent partner can be a pain in the ass, and being that I train at 2 & sometimes 3 different gyms per week, the logistics render it even less probable for me.
Anyway, I’ll shut up now.
It’ll be nice to read your log entries again.
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Yes, you and I had some good discussions regarding GVT about a year or two ago.
I don’t want to derail your thread, but it was much easier on the joints for me. If I ever hook up with a training partner again, I’d like to give it another shot.
Finding a consistent partner can be a pain in the ass, and being that I train at 2 & sometimes 3 different gyms per week, the logistics render it even less probable for me.
Anyway, I’ll shut up now.
It’ll be nice to read your log entries again.
yea id like to give it a shot also along with some max ot type lifting but i havent lifted with a partner since i was in the military and being that i work 84+ hours a week and working out is done at my house or at whatever hotel im living out of i dont see that happening...good log jp i like reading about your opinions on lifts i like what you have to say about most of it becase mostof what youve said has been pretty accurate....
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Current full body workout.
1. Step-ups. Alternate 10-12 reps left leg and than 10-12 reps the right leg. Than back to the left leg again, etc. Do 3 sets without rest between sets. Just keep going until the 3 complete sets are done. Hold DB on the side of the leg that is working. Than switch DB to the other hand/side. About lower quad height with the heavy shipping stacked crates I use. Want a fuller ROM for these.
2. Romanian DL. 2 sets of 10 to 12. Exceptional ham & lower back movement. Both step-ups and Romanian Dl's can help most peoples squats greatly.
3.DB press. Alternate sides each set. 7-9 reps of 2 sets. Little finger facing forward, thumb facing to the rear. As pressing ups, twisting the hand/DB so at the top position all the fingers will be facing forward, thumb facing my head. Slight rest between sets/sides. Elbow should be very close to the head at top position.
4. Lateral raise. Alternate each side for 7-9 reps. 1 set. DB held slightly in front of the body. Start with a cheat style, elbows bents a bit. Sort of like slinging a 20lb sledge hammer.....if anyone is familiar with that.
5. DB upright row (elbows out wide). Alternate each side. 7-9 reps of 2 sets. Slight rest between sides/sets.
6. DB row. Alternate each side. 7-9 reps of 2 sets. Slight rest between sides/sets
No direct arm work, against my religion. Try for twice a week. Busy time of year for me, so sometimes once a week.
Last training cycle was PR and partial work. Squats, overhead lockouts, etc. the usually stuff. But did include Jefferson lifts (alternate hand grips) which can work the legs/hips/abs/back in a whole different way. Though may not be for everyone. Good Luck.
Pretty routine..videos and pics from our no. 1 internet warrior confirming any degree of intensity and physique?
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Bump for details of current protocol.
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Same O same O. One more week, than a week or two off. Than on to another training program. Time is short for me this time of season. Tested my squat and overhead press last week. Both up more than I expected. Probably would have helped my bench, if I ever did bench's anymore. Might do a basic 5X5 of 3 compound exercise in a workout next. The shorter the program the better for me now. Maybe BB inclines, curl grip BB rows and BB Hack squats as the whole body workout. Good Luck.
Side Bar: wonder if this gets deleted like my past two post did on the Training Board.
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Tested my squat and overhead press last week. Both up more than I expected.
Do you normally check your max's after a training cycle?
Which protocols seem to give you the most dramatic strength gains?
How about size gains?
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Do you normally check your max's after a training cycle?
Which protocols seem to give you the most dramatic strength gains?
How about size gains?
i was wondering also how often do most people check thier max....it seems like any time i get into talking with someone about lifting the first question is "how much you bench" which is a reasonable question now if i only knew the answer as low as it is would still be better then telling them i dont know ive only used DB for almost 2 years now and have no idea what my max press is....i know my working set weight has increased and thats what i go by....
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Appearance over performance…
Never being particularly concerned with arbitrary strength, I seldom do max’s on anything for gauging purposes.
Life has enough disappointments already. ;D
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Life has enough disappointments already. ;D
[/quote]
hahahaaaa well said...
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Can pretty much tell how stronger your getting by the way the training is going. No need to gauge by a single rep max, but kind of fun anyway. Maybe every 3 weeks, or so for most people. A couple of guy's were squatting so I joined in for a few sets. After my regular workout I loaded up the PR for a few sets of overhead presses.
The following is what works best for me, may not be suited for everyone: Best gains by far were/are from partial PowerRack (PR) training. Get to hit all three phases of a muscle contraction, from the weakest to the strongest, at the most effective (max for reps) weight. That's what the original concept for the Art Jones machines were for. His cam gear designed , in my view, changed the whole idea of machine training.
Second form of best gain training were heavy 20 rep (or more) breathing (3 to 8 breaths between reps) squats. Also used DL and power cleans on this form of training.
A close third. are Rest-Pause training. Usually between 10 to 15 seconds between reps. Use only the Big Boy exercises like heavy compound squuats, DL's, bench's, pulls, presses, etc.
Throw in 5X5's as right up there for good gains. Good Luck.
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The following is what works best for me, may not be suited for everyone: Best gains by far were/are from partial PowerRack (PR) training. Get to hit all three phases of a muscle contraction, from the weakest to the strongest, at the most effective (max for reps) weight. That's what the original concept for the Art Jones machines were for. His cam gear designed , in my view, changed the whole idea of machine training.
could you elaborate some more on this partial powerrack training....just curious
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JPM can probably explain this better, but I'll give it a shot...
Doing conventional reps, the weight used is limited by your weakest portion of the rep.
Rack partials allow you to use a weight commensurate with effectively taxing ALL portions of a movement individually.
In detail:
Take the bench press for example.
Your strongest portion of the movement is usually near the top, while the weakest is near the bottom.
To maximally tax the top portion’s muscles, you’d have to use a weight that would be too heavy to allow you to get through the bottom portion of a standard BP.
Conversely, if you use weight light enough to make it through the bottom, the top will not receive sufficient workload.
But if you start the movement with the bar set higher, you can use more weight since you cut out the weakest part of the rep. Now you can use an adequate workload for that top portion without the weaker bottom holding you back.
This is just one example.
There are many others.
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i understand what it is i did some reading up on it but what i dont get is how if your weak spot of the bench is the bottom and you did partial reps on the top half so you could put more load on your chest because you can use more weight for partial reps but how does doing any of that help the weak spot of the bench ?
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You can also do partials consisting of just the first third of the BP.
Adjust the safety pins so that the bar is almost resting on your chest, and push up from there.
Another method is analogous to board presses.
Start with the pins & bar set high. Do that for a week (or whatever).
Then lower the pins one hole and start from there.
Next workout, drop the pins again...
This method will gradually build the lowermost portion's fibers.
Each workout you're using the same weight, but from an increasingly lower starting position until - theoretically - you eventually work down to doing a complete repetition from the chest.
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yea i see what your saying.....interesting..
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I’m not a “power/strength guy.”
However, I’ve had the fortune of training around several power lifters who were quite generous in sharing their knowledge. And although I never participated, I did occasionally observe a bit of their sessions.
Literally, every one of them at some point used at least one of the following in BP training:
chains
bands
board-presses
This may be a good topic to search for on the power lifting board.
JPM certainly knows about these, but since this is his training log thread, I’ll leave it to him to digress any farther off topic.
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I was afraid someone was going to ask me this...anyway, the following is the way that I, and others, have used this program. There are different versions of it, though the theme remains the same. Short range rep's. Do a search for more stuff on this.
Most all muscles have a three phase function, start, middle and finish. Acting as gears, like in a car, to transfer the strength from the weakest to strongest position. Taking the bench for example, all three phases are not trained to their max with regular BB, DB or machine training. Am referring to the start position, from off the chests, to the strongest position of lockout above. If your starting the bench from above and than lowering it to the chest you will be relying on the rebound effect off the chest. Which for the most part does not require the full involvement of the lower muscle phase.
With partial pin training the lower phase will be worked as hard as it is capable of, because you will be pushing max weight for a short distance. Same holds true for the middle and top phases of the lift.
For the lowest start position set the pins so the bar is slightly touching the chest. Set the other two pins to about 3 to 4 inches high, so the bar will hit and stop against them. The middle start position will have the bar resting on the same position as the top pins that were used to stop the bar from the lower position. Set the other two pins to about 4 to 5 inches high, so the bar will stop against them on the way up. The top position will start from the pin settings of the stops for the middle position. You can set two top pins about an inch or two to stop a complete lockout if you wish. But some guy's do a complete lockout at the top position with any pins/stops in the way.
In any position, when hitting the stops, hold there for 1 or 2 seconds than back down to the start position. Affect more strength fiber that way. Set the pins to your liking, to find the correct stop. Some guy's have short, some long, arms, etc. Used on chins, pulls, press, etc with good affect.
For power, 3 to 5 reps. And 2 to 4 sets. For BB'ing, than 8 to 10reos & 2 to 4 sets. Though this program is usually geared for power training, it can produce muscle mass. The ego may be flatten a bit when using the lower starting position. Because it is a very weak position for most guy's Can also be said for the middle range. But not to worry, you will get much stronger in a short period of time. Good Luck.
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Current training.
!. BB Hack squat...4X6-10 reps...heels on 2X4
2. Incline Press- BB...3-6-10 reps..adjusted to almost a shoulder press bench.
3. Upright row...3X6-10 reps..use shorter Olympic bar
4. lateral Raise...sitting...2X6-10 reps..start a little behind body
5. Bent arm Pullovers..DB...2X12-18 reps..work more for a full stretch
Short but to the point workouts. For me anyway. Good Luck.
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This thread is quite pleasant, informative, and interesting without the trolls.
One was "outted."
The other had his house towed.
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Might also add that I use the same rep scheme each workout for my current workouts. For example if I do 100lbs for 6 reps of 4 sets , I keep to the 6 reps for the full 4 sets. Even if feeling I can do another rep a given set. The next workout might be 8 reps for each of the 4 sets. Next, maybe 10 reps for 4 sets, which would be my targeted goal of between 6 to 10 reps max. The following workout, going back to the starting 6 rep scheme, I add 10lbs (or so) to the bar. The original concept of progressive training.
It's all about reps anyway, sets just divide up the total reps. Like 4X6=24 reps. 4X10=40reps. In other words, I just want to accomplish a 40 rep exercise work load. If my goal was a 100 reps per body part than I could do 5X20, 10X10, 12X8 (96 reps, close enough...reps not always round off to a perfect 100, above or below, the rep goal.
Used this system on other people, with good results. Working with a mid 60 year old man, at present, with very solid results, week in week out. Seems to help advance the weight used in a steady pattern of progress. Do not seem to hit a sticking point that often. Olympic and Pl'ers have use a form of this type total ton's lifted training. Each workout they try to best the total tons lifted in the last workout.
This is not the only way I workout, just what I'm doing at present. Good luck.
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Always liked ur training JPM, and used the 20rep squat stuff in the past.
Interesting with total reps counted. I quite like the double progression training, move up in reps, then up in weight and go back to lower reps and build up again....You sticking with a basic full body program?
Davie
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Yeah Davie, pretty basic 101 stuff. Busy this time of year so I usually do a short, sweet and to the point workout.
I would bet that a lot of guy's doing those super duper 15-20+ set body part, cardio, 6 days a week training (actually most of that becomes more like slave labor, than enjoyable training, sooner than later) might try a basic 6-8 week training cycle of the whole body protocol, 2 or 3 times a week...max. If they were honest with themselves they might admit making no, or very little progress, on those over hyped muscle mag/video/books make believe workouts that the "Pro's" use. May get a great pump, but a pump never means lasting muscle size. Just blood clogged in a muscle area, not lasting muscle growth..
Full body is not the only way to make assured muscle & strength gains, but it can be a good change of pace to allow the body recovery time and adapt to the strain put upon it. Marathon BB'ing workouts (as above) may do the opposite, frying the CNS in the process. Even getting juiced does not always mean superior gains. For some, there is little return in the end. Good Luck.
Side Bar: I favor PR and partial rep training. SLDL's, presses, dips, cleans, Hi-pulls, BB Hacks, etc. Even GVT, as a break from the very heavy lifting. Whole body training is another form of change of pace for me. Gives the joints a break at the age of 37.
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Yeh basic can often be better. Before i originally hurt my back i was doing 'Starting Strength' simply it was
A
Back Squat
Shoulder Press
Deadlift
B
Front Squat
Bench Press
Clean
WOrkout our 2 times a week rotating those 2....id throw sum weighted pullups in after deadlifts, and weighted dips after cleans, but that was it.
After i hurt back i had to work around it....i devised a pyramid circuit, heres kinda what i mean (hard to explain):
Example workout for chest/shoulders/back
Do 1 rep of Db incline press, followed straight away by 2 reps of weighted pullups, followed straight away by 3 reps Upright row (so iv done 1rep,2reps,3reps 1,2,3)....Then straight away go back to incline press and do 2 reps incline Db, 4 reps weighted pullups,6 reps upright row (2,4,6).....This continues like this until u reach top of pyramid and do 6 reps incline Db,12 reps weighted pullups, and 18 reps upright row (6,12,18).....
You then cum back down again 5,10,15....4,8,12 etc etc until u finish were u started 1 reps iNcline Db, 2 reps weighted pullups, 3 reps upright row (1,2,3).
Each muscle gets worked 3 times in 2 weeks. And using those above muscle groups, next time i work them shoulders would be at the bottom of pyramid (1-6), chest would be in the middle (2-12), and back would be at the top (3-18)....Using diff exercises for each different stage in the pyramid.
Haha sounds complicated but they use similar system in army for work on dips,pushups,pullups etc.
Davie
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I guess you had to be there to watch that workout. But if it gives you what you want, than why not. BB'ers are a the most experimental group. That's how better systems are born. Knew some guy's who trained 3 times a day (sometimes more) on the same body part and got results .Mostly for arms, calf's, delts or abs. Some worked a muscle group every 9 days and got results. The old PHA system gave strength and unbelievable endurance to some in the past. Plus upping the metabolism to burn fat at a much higher rate. It is what it is...if it works for you. Good Luck.
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B
U
M
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Currently doing, started last week:
Workout A
1- Front press
2- Press behind neck
3- close curl grip chin..added weight
4- wide grip behind neck..added weight
3X 6-9 reps..90 to 120 seconds between sets & exercises. Going to SS the presses & chins in a couple of weeks. Warm-up with straight arm pullovers, 2X20-30 reps
Workout B
1- BB Hack Squats
2- Romanian DL's
3-BB Shrugs...alternate grip from extra wide ( have shrugged holding the rim's of the 45's at times) to middle grip. Overhand style.
3X8-12 reps. 120 seconds between sets & exercises. Going to Tri set in a couple of weeks. Warm-up with Hindu Squats (bwt) of 2X50-100 reps.
Usually do A & B once a week. Monday A and Thursday B. Do not do direct arm or calf work. To me, extremely boring. Have gotten into cheat curl friendly (beer rounds at stake) contest with others at the gym. Will do Swing Bell work , usually 3 to 4 times a week as part of a Tabata protocol. Good Luck.
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Good Info
Props + Stay strong
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At present, full body. Time is limited this time of year for me. Lot of travel from San Diego, Riverside, Imperial and San Bernardino county's. Try for at least 2 workouts a week, sometimes at different gyms.
1) Front Squat
2) DB Pullover & Press
3) Incline Press
4)Upright Row
5) Romanian DL
6) One Arm chin..partial to around 90 degrees. Add weight when needed.
All SS'ed in groups. 1&2, 3&4, 5&6. 6 reps working to 12, than add weight. K.I.S.S. Good Luck.
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JPM, saw a rugby mate of mine the other day, asked how training was going. he said with the exception of a little niggle in his shoulder hes tip top, what routine is he currently using....20 rep squats lol. I laughed as soon as i heard it, thought of u and your love of it.
Hes doing
Monday
1x20 squat
1x20 pullovers
2x5 bench
2x5 weighted pullups
2x5 standing overhead press
Wednesday
Build up to 1x5 clean (alternates clean then snatch pull, with snatch then clean pull workout to workout)
2-3x5 snartch pull
3x8 bi curl
3x8 CGBP
Friday, same as monday. Monday same as wednesday etc etc.
Loves it, though said after the heavy squats he might just do weighted dips and pullups, aslong as that wont diminish from adequate stimulus on shoulders rtc.
Thought ud be pleased to hear of another convert lol.
Davie
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Ah what the heck, he made it sound so rediculous and fun that im going to try it again.
Old squat 1RM was 308lbs....That was before serious back injury, id guestimate it to be about 286lbs or so just now. So today i start the 20rep program with 198lbs....88lbs under my guestimated 1RM. Sounds ok??
Thinking that over the 6weeks if i do the squats 9 times il hopefully hit 242lbs for 20reps by end. Thats if i follow my friends template above, which i dont mind tweaking if u think i should??
The thing that attracted me to his was that he hit the 20rep squats twice one week, then once the next etc etc, and on days he wasnt doing that he could build up to one set of lower rep cleans or snatch. Gave his body some rest from the 20reppers.
Brutal stuff.
Davie
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Davie: That's a pretty economical and effect way to workout, that your bud selected, because the amount of energy spent in these short style and to the point workouts allow for better recovery and progress. Such workouts are always done with serious intent, for max results. And as you bud has done, keep the other compound exercises to short and brief sets.
If beginning the 20 rep squats, I would suggest around 150lbs (or maybe less). Breaking in the first week, or so, will require a deeper level of adapting for the body (CNS). I've done 30reps, and even as high as 40reps, at times. Of course you may pray for death after doing 40 reps with even a lighter squatting weight. But trying for a higher range, from time to tome, gives a whole new meaning to self torture. My serious squatting was geared mostly for getting ready for football season. You can gain impressive stamina (endurance + strength) from any higher rep squatting program. Can also do DL's, cleans ,squats cleans, C&J's, etc in higher reps for some outstanding results. Good Luck.
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Yeh i agree it looks good, been a hard start but just b/c im getting used to it. Curious though, these one set of 20rep squats are a type of HIT training, r they not? If this is the case would it make sense to to the other exercises bench etc in a similar fashion, maybe not as high a rep target, but an all out one set, maybe with rest pause?? just curious.
Davie
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Had been reading up on the Metabolic version
1x20 squats
1x20 pullovers
circuit
dips,chin ups, sit ups
As many reps as possible, take each to failure, one minute rest between exercises.
Davie
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Davie:.....All cool stuff. With regards to circuit training I might mention the PHA (Peripheral Heart Action) developed by Bob Gajda (other forms around before and since but I prefer his version). Can check out Gajda's original version on the net. Just to say you never want to pool the blood in one body area while working out. Keep it flowing from head to foot. There is no rest between exercises and no point of actual muscular failure. A steady state of rhythm though out the workouts.
The exercises are broken up into sequences (this type program is also referred to as Sequences Training) of maybe 5 t 6 exercises a sequences. And 3 to 5 sequences in a total workout. Can wind doing just bout any movement that comes to mind.
Example for one sequence:
1 squat
2 neck
3 abs
4 bench
5 calves
6 rows
No rest between exercise and a very short rest before the next sequences starts, with different exercises. Can't do this workout style very well in a regular gym. Going to take up too much exercise equipment. And you can't wait for somebody to get done with a exercise when on a steady pace of going from one exercise to the next. This is when you have to be creative and use DB, BB's, cables, machines, dip/chins, etc. Have to have a well planned workout all mapped out before beginning this type program. But you will develop stamina you never dreamed possible, if done right. Good Luck.
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I always learn a lot from u jpm, it's always nice to see intelligent solutions to my problems ;)
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Started the "One Set Wonder" program again. Worked well for me in the past.
That's one set of a heavy compound exercise, using the Rest-Pause system. 10 to 12 second pause between reps. Getting anywhere from 10 to 18 reps per that one set. Also use stripped set's on most of the exercises, for one set.. The normal Rest-Pause system does not involve stripping the bar.
Current exercises:
Hack Squats...BB
Press...off rack
Chin...Hammer grip, chinning belt
Hi-Pull...off rack
Example of a set: Overhead press
This is a push press, with a slight knee action, where the bar is mostly resting on the heels of the hand. Allowing a better lineup with the wrist, forearms and actual pressing muscles. More power that way.
If I normally use 310 for 6 regular good reps, I will start with 330. With the R-P (10-12 seconds) I get maybe 6 reps. Than a couple of 10lb plates are stripped off the bar and I press maybe another 3-4 reps. Another 20lbs is stripped off for more reps, etc. Usually wind up doing anywhere from 12 to 18 total reps. Sometime I will get as high as 22-24 reps if I misjudge my starting weight. Tend to get much stronger at a faster pace with this system. In training it's not the amount of sets done, it's the amount of total reps (actually work load) accomplished on a single exercise.
Follow the same plan with the 3 other exercises; 1 set,R-P. Try for twice a week workouts. Have also used this for partial reps in a power rack. Good way to find out how really strong you are. May surprise your self greatly. Good Luck.
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Might add that this is the only time I ever go to the point of failure. These are intense workouts that require only one extended set. Though, in the past, I have done two sets at certain points of my training. As a heavy weight, 20 rep breathing squat program (of one set) can give outstanding results, most guy's aren't suited for that kind of total mind and body training protocol either.
This type training is not meant for most BB'ers. Only giving an example of what I do and what works for me very well. Good Luck.
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Full body workout. First group (leg cycle) is a Tri set. All other groupings of exercises are Super Sets. I go through each cycle twice. Reps between 6 to 9. That's 9 exercises, total 16 sets, in the complete workout. 90 second rest between each cycle. Most are done in the Pre-Exhaust style. Twice to three times a week workouts.
Some people can do more sets (3 to 4 should be the max) if they think they need it (probably really don't), but not more exercises in this type training.
1) Sissy Squats
2) BB Hacks
3) Good Mornings
4) BB Front Raise
5) Front BB press
6) Lateral DB raise
7) UP Right Row
8) BB Shrug
9) DB row, one arm. Bring the DB up to almost inline with my head, rather than close to the body.
I don't do arm work myself, but feel free to throw in a SS (tricep/bicep) at the end of the program, with the same protocol as the above exercises. Also I don't do calves. Abs are controlled by the eating habits. Good luck.
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Hey JPM, interesting program.
How are you finding it/what are your current goals?
I have just completed a training cycle and looking to start another. Cant heavy squat or deadlift just now after damagingmy back again (putting a glass down), bulging disc problem. Back to squatting soon. Im ok with all upper body lifts and trying to put on another 10lbs clean weight.
I can currently only definately hit the gym 2x a week. The 3rd session is done on the bike. Very very steep hill cycles near my house are actually working as conditioning and my legs are responding my growing. I was going to use a ME upper and DE upper westside template for upper body until my back is ok to squat again.
Any suggestions?
Davie
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JPM I know several people using this approach (all of them only getting to gym 2 sometimes 3 times a week):
The Clean and Jerk
Squat/Lunge
Bench Press
Pull Ups or Chin Ups
Dips
Barbell Curls
Dumbbell Lateral Raises
The Set and Rep Scheme
A total of 4 "giant sets" will be performed...15 reps will be performed on each exercise The exercises are to be performed one after the other with as little rest as possible in between sets. This will keep the heart rate high and ensure a massive amount of calories burned during and after the workout. This workout is to be followed for 6 weeks and can be done 3-4 times per week depending upon your level of conditioning.
Would you recommend this giant set approach, or complete each exercise (and its 2-3 or 4 sets) before moving onto the next exercise??
Davie
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Davie: First, that above program only takes me a little under 30 minutes to do. It's a fast & controlled pace, but not a cardio pace. The purpose is staying in shape, but (for me) I do experience strength gains fairly rapidly. That's when less is more ,where strength is concerned. It always is.
If the bike riding is improving the legs, than I guess you answered you own question. Might also consider doing bwt squats, in sets of 50 to 100. Lot of the MMA guy's have been doing these for years. I do Hindu squats, with the breathing and arm involvement a bit different. Mostly for warm-up's before leg work.Will keep the legs in great shape, before heading back to doing regular squats.
Actually Giant Sets are for a short range BB'ing programs. Can be any where from 5 to 7 exercises, thought usually 8 exercises, focusing on the same muscle group (like chest, back, etc). The way you list them, it seems more a cardio workout, if that is you goal. Though it may help with muscular development. Something akin to the old PHA system (superior method of building cardio & muscle). The reps really don't have to be that high (usually 10 or so). What method you should do is up to you, depending on your set goals. If you approach it in the normal matter of a workout, than complete each exercise & set (prefer 2..3 at the most) first before moving on to the next. Good Luck
Side Bar: Might draw your interest Davie; Knew a guy from the Shetland islands a while back, here in San Diego. Never seen a person (white, black, brown, etc) develop so fast in size and strength from working out. Low body fat/thin skin & so white he almost glowed. Every week he looked bigger and broader than the week before. About 5'11 and 235-240 last time I saw him. Reminded me of Yates a bit (but this Scot had major guns). No drugs, because his girlfriend and brother were around him all the time. Money was very much a main issue...he didn't have much. Some guy's are really naturals to begin with. Last I heard he moved to Idaho and was doing computer work.
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Id been looking to move to a new structured routine as opposed to just going to the gym and busting my but on a bodypart being trained once per week.
I was considering the type of routine i believe a number of people from this board follow such as Supercell to mention just one.
HOWEVER, i came across the following from an American board which IFBB Phil Hernon is a big advocate of:-
Here is that post by LATS, tons of info.
A LITTLE STORY FOR YA 2
WELL LET ME FIRST STATE THAT PHIL IS GOING TO LOVE THIS ONE. i went this weekend to take those filler photos i told ya about last time. it has been a while since i had seen my buddy although we do not live far from one another (a couple of hours). years ago when i would make the trip to train with him on the weekends (before we both had kids) he did more of a high volume training routine. back then he was still going to school to get his degree in exercise phys. even then he was a complete genetic freak. extremely strong on all movements. thicker then ****. i saw him when he won his state title and he was awesome. no one could even come close. then he sent me photos of his condition 3 weeks out from the jr nationals and i thought there is no one that could handle him. but, as you know things can change quickly. he ended up getting food poisoning that put him in the hospitol overnight from dehydration.
even while he was getting ready for the jr's i never asked him about his training. the talk usually centerd around his work and his new baby ect. he decided not to purue a job in his degree but, took over his fathers biz which is doing very well. my wiofe sees him all the time since when i am working she will go down to see the new baby which she is godmother of. she would tell me how big he was getting and that it was almost "too much". of course , there is never such a thing as "too much". lol. so i picked up my camera and went to see him train.
i walked into the gym and of course, he is 20 minutes late. he is wearing cut off sweats and a baggy t shirt. his quads are beyond big. the best legs i have seen on a non pro his height. his only down fall is his calves. he tears the **** out of them but, it is a struggle. he is 5'6 and this day he weighs 239 and very lean. (i will post pics of him very soon. face blurred of course lol) his best upper body group is his delts and traps. he tells me he is doing chest back shoulders today. WTF!!! i ask him howm many sets of each. he says three. i decided to wait and see what he was going to do and not ask a ton of questions just yet. he and his workout partner start doing pushup and light lat pulldowns just to get blood moving. after just a few minutes of this he heads to the incline bench. he claims he can do over 400 pounds for reps on it. his partner nodds in agreement. he does a set with 225 pounds for 6 reps pausing at the chest each rep to get a stretch. he then goes to 315 and does the same. warmups are over. remember that this is free bar. he loads up for one big set. pounds is put on the bar 405. he unracks it and proceed to do 5 controlled reps to failure....i **** a brick. he then moves to the flex leverage upright bench press. he puts 4 45's and a 25 a side. no warm up. he cranks out 8 good reps with it before failure. we then head over to the incline set low and he proceed to grab the 125's dumbells. he gets them into position and nails 13 good reps. he then says chest is over. he rested only a few minutes between sets. next was lats. one warmup of hammer front lat pulldown and he was set. he puts 4 45s and a 25 on each side and gets 5 good ones and a cheat one at the end. we then head over to the dumbell rack and he grabs a 165 pound dumbell and starts doing one arm rows. he gets 9. after catching his breath he goes to the low pulley row and puts the whole stack on. it is hard to tell how much weight it is because it is a old machine and the poundages are worn off the plates. anyway he did the whole stack and hit failure at 11 reps. next was shoulders. he started at the rear delt pec dek. it was a icarian model. he 190lbs for 7 good reps. he then moved to the dumbell rack for side laterals. he grabbed the 65's and nailed 10 good reps plus some partials. last was hammer shoulder press. 3 plates and a 10 each side for 13 reps. then shrugs. he loaded up the hammer standing shrug and did about 11 to 12 reps. last was two sets of abs done weighted on the leg raise. 42 minutes had past.
now for the logic behind it. he states that he only goes by research that proves how muscle grows. he does not want to get involved in anedotol evidence. (can you tell he has a degree lol) he told me the next day was arms and legs. then he would repeat the first days workout. the only difference the second chest, back and delt workout would have is he would reverse the order of the exercises and that would give the first days heavy exercise a break by having it do 11 to 15 reps instead of 5 to 7 reps. this would be repeated until he felt he needed a break for a day. he came to this workout after weighing all evidence of how a muscle grows and responds. he says that he rarely gets to sore from this workout but, that soreness is not a indicator of a muscle readiness to be worked again. even if a muscle has slight soreness to it, it does not mean you cant train it. he says that if you are very sore two days later then you have done much to much volume. he went into detail here so i will give you the short version. he says that muscular growth occurs within 36 hours of stimulous. that is when protein synthesis is at its highest. he is basing this on many studies that he researched when he was going to the university. he tried to explain that muscle growth was not hard to come by. all that was needed was a disruption of muscle fiber that required it to respond to certain stimuli. doing too much volume was the reason for the long breaks between sessions that is seen by most bodybuilders. he believes that if it takes that long to recover (which he claims is mainly nerve recovery then muscle fiber recovery) then you are wasteing a hugh amount of time. you are giving the muscle the stimulous to go one step forward then waiting to long and making it go back to its original state. he believes that a muscle is going to start degenerating in about 48 to 72 hours.
based on this he says that bodybuilders need to cut volume back greatly so that they can take advantage of this time span. he believes that one should find out how much volume they can get away with while still being able to train the muscle in 48 hours. also, he states that the other reason for the low volume is to not tax the central nervous system which takes more time to regenerate that muscular tissue. when he feels he needs a break he will take a extra day off. the varying of the reps scheme he says is essential to take advantage of different tut schemes and is needed to have optimal growth. he switches the exercises rep schemes so to avoid injury in any certain plane of motion and to give that joint a break.
now if this seems strangly similar to phils training routine, i noticed it to. i brought up phil's routine to him and how it worked (as best i could anyway) i told hime that it was a little to strange that you had the same reasonings. he first said " you talked to phil hernon !!!!?" what happened to that guy" after explaining phils life story and his new addiction to penis pumps he said "isnt that wild.. we do have similar training styles. he must have weighed all the evidence and did alot of studying on the logistics of muscle growth" while he was talking i was thinking about how the penis pump might work for me... i snapped out of it and asked more questions while he sucked down a protein shake. i brought up past champions that did not use his system and they had great muscular growth. i then played devils advocate and said that maybe this workout only worked for phil and him because of their great genetics.. "look idiot, it is based on science pure and simple. not a ****ing weider principal. weider set bodybuilding science back 40 years. most, if not all past champs got there by superior genetics and their bodies ability to assimulate drugs well. not because any real thought went into their program". after the sting of the idiot comment wore off i asked about drugs.
he stated that drugs are not an excuse to up volume. find what works naturally and then exploit it even more through proper drug use. he said that the reason why some people do not respond well to drugs is that they do not properly understand why they work. he said "it all comes down to protein intake. steroids up protein synthesis big time. hell, you can even grow a little not training if you take gear and have a huge amount of protein in your system. now add just enough stimulous to disrupt cells and fiber and there you have it. now hit that muscle often as possible and you will get bigger. much bigger"
when i asked what gear he prefered he said, " you can not beat fina. high androgen, highly anabolic, no water retention, no estrogen related problems... can not beat it." i asked about test and he felt that test should be the basis for all courses but, he liked the results he got from fina based courses too. the day we were together he said he was on a course of 100 mgs of fina eod, 100 prop eod, eq at 500 mgs a week. he will be on that for 6 weeks then switch to 4 sust amps a week(spread out every other day) 100 mgs prop eod, 30 mgs of dbol a day. he takes no anti e's right now since he has had gyno surgery a few years back. they removed all mammary glands and ducts. so he has not had to worry about that lately. he stays on for 16 weeks at a time then takes 6 weeks off. during that time his training is cut back slightly. he trains two on and one off those days to add a little in recup and to give his mind a bit of a break. but, the training is basically the same.
while i am at it, the leg/arm routine he gave me goes like this. 1 set leg press (one leg at a time) 5 to 8 reps, one set leg ext (one leg at a time) 9 to 11 reps, one set squat for 12 to 15 reps, standing leg curl one set 5 to 8 reps, stiff legged deads one set 10 to 12 reps. arms: hammer preacher curl 1 set 5 to 7 reps, hammer dumbell curls one set 8 to 10 reps, cable curl one set 12 to 15 reps. lying dumbell ext one set 5 to 8 reps, pushdowns one set 8 to 10 reps, one arm overhead ext one set 12 to 15.
so to recap the boys theorys:
1) train a muscle often.
2) keep protein at very high levels to add in the needed synthesis
3) train just enough volume per bodypart so that you stimulate a little growth but are able to train it again two days lately.
4) train with low enough volume so that you do not excessively tax the cns. (which takes much longer to recover than muscle damage)
5) remember that gear is an aid to better protein assimulation. which leads to gains. if they have nothing to work with (protein and stimulus) then they are worthless.
6) you can train a muscle when it is sore. soreness is not an indicator of recovery.
whether you agree with him or not, it makes since when he talks about it. but, he really believes what he says and believes that he has science on his side. so , believe it is worth a try... got nothing to lose and maybe some tissue to gain....if not you will always have the knowledge it brought ya....
Thought ud like that a read JPM, right up my street regarding simplicity though I could only do it 3x aa week so would alternate. Thoughts?
Davie
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Davie: All of the above is where commom logic enters the BB'ing world and BB'ers never have relied too much on common logic where building muscle mass is concerned. I do agree with most, except the drug use. Just a personal view on my part. If one wishes to try any "boost" than that is their choice. But BB'ing drugs do have a way of returning some negative favors, sooner or later.
The recap of 1 thru 6, is excellent advice. Going to failure can be used if only on one final serious set (using a very low volume workout). Never on every set of every workout. There are different degrees of "failure" also.
The key to any success in continued progress and muscle growtn/strength is the NOT over taxing of the CNS (another reason not to approach failue on a regular bases). Assimulation of amino acids, into the muscle cells, is also a prime factor. Which can mean using the highest grade protein (liquid if possible.....easier to process) throughout the day. A protein hit before going to sleep can also be important.
Readin a few White Papers, over the years, on muscle responce/growth & sports recovery and the basic tome's of Art Jones, it all funnels down to the studied fact that increasing pure muscle mass does not require any super 5-6 day a week splits., of high volume workouts. Pretty much a short session full body workout, 3 times a week (given the intese nature of that individual workout). Like 2 to 3 sets (max)for each body part. If spliting, than Mon-upper body, wed..lower body, fri...upper body. Next mon start with the lower body, wed...upper, etc, etc, etc,,
Coming down to the fact that less is indeed more, when training for muscular size & strength. It's a matter of K.I.S.S.. Thanks again Davie, for the article. Good Luck to all.
Side Bar: Have worked with a few nerds (they like that title) from our computer lab, with good success. One is geting well over 400+ , for easy reps, in the bench. Explaing the basic concept of training & muscle growth, to them, and the science of it, appealed to them. Taking brief and to the point workouts, most are gaining favorable results. And in a somewhat short period of time.
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Your welcome. Like you i think its a good read excpet for the drug use bit.
I train alone so stop just short of failure anyway (usually the rep before).
Would you recommend something like that OR taking a couple sets off and doing a fullbody routint 2-3 times a week?
Im looking for something new going into this new year, and it aparked my interest though I can only train 2-3 times a week.
Thanks
Davie
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Another short and to the point workout is the Rest-Pause system. Gives strength and size gains to most. But following the original program is a must. Example: If using 205 in the bench, for 5 reps in a normal set, might find yourself using that same 205 for 10 + reps in that one set with R-P.. All depend if following the correct protocol. 10-12 seconds between reps is the usually rest-pause between reps in one set.
There are exceptions to the shorter style workouts. These exeptions can be adapted for 6 to 8 weeks max. GVT comes to mine, as an excellent change of pace for anyones training. Hopefully people who try GVT do them with the original version in mind. And not a tweaked up version, with less results to follow. Using a much lighter weight, which tends to be more friendly to the joints/ligaments/tendons, and more involvement with the motor nerves of the body is one of the benefits. Adding strength and muscle size is another. Good Luck.
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Current workout:
Workout "A"
1) straight arm pullover..DB..3X12
2) Up-right Row... Olympic style EZ bar 3X6-9
3) Overhead BB press..no lockout, pins set at top 3X6-9
Workout :B:
1) Bench Squat 3X6-9
2) Bulgarian Squat 3X10-12
3) Romanian DL 3X12-15..sometimes higher reps of 18-20
(2 & 3 cover Eastern Europe very well)
Alter workouts 1 & 2 from Monday-Wednsday-Friday, to the following week, etc, etc, etc...
Good luck.
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Very interesting to read.
Any update?
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Been doing three stage pressing & pulling movements for a few weeks now. For the upper body anyway. Lower body; Step up's , squats and manual resistance lying ham curls (need a training partner for this one..alternate each leg).
Press/Push workout, hitting the three functions of the press/push. (the press is a push and vice versa) Will tend to have a better function of the shoulders and chest this way. Plus the triceps are given different angles of work.
1) Overhead press (BB)...press up and overhead
2) Bench press (BB)...press out and away from the front of the body
3) Dips...press down and along the side of the body..only one where the arms are kept near the body, rather than out and away from the body
Two sets each of 5-7 reps. Some will be better served if doing 3 sets each exercise, but I am a bit stretched for time this time of year. So short and to the point workouts, for me anyway.
Pull workout:
1... Chin (hammer grip..little wider than shoulders) pull down from a starting overhead position to the upper pec area.
2)...Row (BB) staring from out and away from the front of the body, into the ab area. Prefer a curl grip.
3)...Hi-pull, up and along side the body. ..like the dips, arms are not out but near the body.
These three movements also hit the biceps from different angles, in one workout. 5-7 reps pf two sets each. Both these (Push-Press) three exercises (together) seem to give greater overall strength and muscle size for a lot of folks.
One workout I will do the legs and the presses. The next workout, the legs and the pulls. Good Luck.
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Been doing three stage pressing & pulling movements for a few weeks now. For the upper body anyway. Lower body; Step up's , squats and manual resistance lying ham curls (need a training partner for this one..alternate each leg).
Press/Push workout, hitting the three functions of the press/push. (the press is a push and vice versa) Will tend to have a better function of the shoulders and chest this way. Plus the triceps are given different angles of work.
1) Overhead press (BB)...press up and overhead
2) Bench press (BB)...press out and away from the front of the body
3) Dips...press down and along the side of the body..only one where the arms are kept near the body, rather than out and away from the body
Two sets each of 5-7 reps. Some will be better served if doing 3 sets each exercise, but I am a bit stretched for time this time of year. So short and to the point workouts, for me anyway.
Pull workout:
1... Chin (hammer grip..little wider than shoulders) pull down from a starting overhead position to the upper pec area.
2)...Row (BB) staring from out and away from the front of the body, into the ab area. Prefer a curl grip.
3)...Hi-pull, up and along side the body. ..like the dips, arms are not out but near the body.
These three movements also hit the biceps from different angles, in one workout. 5-7 reps pf two sets each. Both these (Push-Press) three exercises (together) seem to give greater overall strength and muscle size for a lot of folks.
One workout I will do the legs and the presses. The next workout, the legs and the pulls. Good Luck.
very short and straight to the point but i like it
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Most always follow the K.I.S.S. golden rule in BB'ing. " KEEP IT SIMPLE STUPID"..which has been a banner in many a gym over the years....Good Luck with that.
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any updates Jpm ?
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Current program:
Workout One
Warm-up
DB pullover & press 2X15..full ROM
SS'ed 2 sets of 6-9
1) chin..weighted, use harness
2) DB bench
3) Incline BB press 3 sets of 6-9
SS'ed 2 sets of 6-9
4) BB up-row
5) BB Hi-pull
Workout Two
Warmup's
Hindu squats 50-70 reps
SS'ed 8-12
1) BB Hack Squat
2) GoodMorning's
3) Squats..partial reps 2X20 ..in a PR, pins set around upper chest/shoulders high.
Usually throw in Hise shrugs...a outstanding exercise for all around strength.
(Joseph Hise, a pioneer in lifting history..forgotten now)
Never do arm or calf work directly...Good Luck.
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Current program:
Workout One
Warm-up
DB pullover & press 2X15..full ROM
SS'ed 2 sets of 6-9
1) chin..weighted, use harness
2) DB bench
3) Incline BB press 3 sets of 6-9
SS'ed 2 sets of 6-9
4) BB up-row
5) BB Hi-pull
Workout Two
Warmup's
Hindu squats 50-70 reps
SS'ed 8-12
1) BB Hack Squat
2) GoodMorning's
3) Squats..partial reps 2X20 ..in a PR, pins set around upper chest/shoulders high.
Usually throw in Hise shrugs...a outstanding exercise for all around strength.
(Joseph Hise, a pioneer in lifting history..forgotten now)
Never do arm or calf work directly...Good Luck.
dude looking at your picture you need to work those toothpick arms of yours
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Returning to the Rest-Pause system. 10-12 seconds between reps. Around 2-3 minutes between sets.
Using everyone's over rated favorite as an example:
The Bench Press....if have been using 205 for a normal set of 8 reps, with the R-P system you would have at least 20 to 30 more lbs on the bar. Taking a 10-12 second pause between each rep, within a 6-8 rep range. You may find that in each following workout the strength will increase fairly quickly. More muscle mass can also be gained, because you will be moving much more weight than you are use too. 3 or 4 sets should do it.
You will need a large wall clock, stop watch or a training partner to watch the time between reps. We usually have a guy clap his hands or say "Rep" when the 10-12 seconds are up. Also suggest never go to the point of failure on any rep or any set.....never.
My workout:
Front Squat..in Red Wing work boots lately. Regular squats usually done barefooted or flip-flops.
Press...military, non lockout
BB Row/Hi-Pull Combo..exceptional mass builder
Dips..weighted, around the 90 degree elbow break
Best gains (for me) by far, was doing the R-P, in a Power Rack (PR) with the pins set at the 2 or 3 position/phase level. Few understand how strong, and the potential they really have, until experiencing training like this. Highly recommend this, though may not be for everyone. Training with serious intent. Good Luck.
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Will usually alternate the types of workouts I do. Just finished a Rest/Pause cycle of training. Requires heavier work and increased load on the joints. After a 10 day rest from any type training (will take a week, or two, away from training no matter what type program I'm on...usually) I will begin a program that is more joint friendly.
Going to focus on shorter workouts, with less demands on the joints. Coming around to a busy season for me, with travel and writing practice/players reports (dull), so have to make the most of my workouts.
Strictly moderate BB'ing..almost like a rest, really. Letting the muscles have the blunt of the work, rather than any major joint involvement. Using the same weight throughout the total sets. And never, ever going to the point of failure, on any type program. 60 seconds between sets (not suggesting any one else follow this exercise, rep or set pattern, this is only what I intend to do).
Monday
1)Bench/box Squats...keeping back straight, sitting into the bench/box, not bent over. (great way to learn how to squat the right way. 3X10-12
2)Romanian DL...shrug the traps as high as possible, each rep, when standing. 3X10-12
3)Pullups Hammer grip, to about level with my upper pec's. 3X8-10
Thursday
1)Bench DB's...twisting and touching the DB's together at the top, full stretch at bottom 3X10-12
2)Up-rows EZ bar...getting near or touching the chin, BB'ing style 3X10-12
3)Lateral raise...45 degrees..rather than starting with the DB along or in front of the legs, hold the DB's in front of the body at a 45 degree angle (usually a bit higher) and focus on the elbows as they raise up. 3X10-12. Seen a few Pro do it this way, some hold around 90 degrees.
Good Luck
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Started this on Monday
Workout A
1)Chin behind neck
2) BB Press behind neck
3) Chin (hammer grip) to the upper chest
4) Front press
I make this a Quad set and do each exercise one after another. Taking the concept of SS's and Tri sets to a further level. Two such cycles of 6-8 reps each. Taking a 60 second break between
exercises. Will do a 30 second break, probably next week.
5) Dips (weighted) 2X6-8 reps
Workout B
1) Legs..step ups...Box/platform about level with my knees., using a DB in one hand. If not familiar, think of step ups as a version of stationary or walking lunges, keeping the foot in place at all times. Some may have a problem with walking lunges, after a few rep, when the legs become tired and balance and foot placing is not that steady....which tends to reflect on knee, lower back or hip injury. Seems less disadvantage when holding 2 DB in the hands, than having a BB on the back. 3X10-12
2) SLDL...BB .alternate standing on one leg at a time. Develops balance and calls into play supporting muscles that usually don't get that much work (athletic movement). Stand on a raised platform for a better ROM. 2X10-12
3) Sit up...laying on mat, while holding a BB overhead (like in a bench press),come up a bit above half way. Slowly go back to the starting position....the bar is still extended overhead throughout.. Have a training partner hold my bent knees down. Ab's, as a short ROM muscle structure, are very powerful, and adding extra weight is an encouragement to make the even stronger. 2X6-8
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Started this on Monday
Workout A
1)Chin behind neck
2) BB Press behind neck
3) Chin (hammer grip) to the upper chest
4) Front press
I make this a Quad set and do each exercise one after another. Taking the concept of SS's and Tri sets to a further level. Two such cycles of 6-8 reps each. Taking a 60 second break between
exercises. Will do a 30 second break, probably next week.
5) Dips (weighted) 2X6-8 reps
Workout B
1) Legs..step ups...Box/platform about level with my knees., using a DB in one hand. If not familiar, think of step ups as a version of stationary or walking lunges, keeping the foot in place at all times. Some may have a problem with walking lunges, after a few rep, when the legs become tired and balance and foot placing is not that steady....which tends to reflect on knee, lower back or hip injury. Seems less disadvantage when holding 2 DB in the hands, than having a BB on the back. 3X10-12
2) SLDL...BB .alternate standing on one leg at a time. Develops balance and calls into play supporting muscles that usually don't get that much work (athletic movement). Stand on a raised platform for a better ROM. 2X10-12
3) Sit up...laying on mat, while holding a BB overhead (like in a bench press),come up a bit above half way. Slowly go back to the starting position....the bar is still extended overhead throughout.. Have a training partner hold my bent knees down. Ab's, as a short ROM muscle structure, are very powerful, and adding extra weight is an encouragement to make the even stronger. 2X6-8
so why do you look like shit?
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Introducing one of my trolls, Sexpert. The other is Donny.
I wish them well in their time and energy in following me around GB. Sure it makes than feel fulfilled in some way. Good Luck.
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Workout A
1)DB one arm row.....elbows in
2)Overhead pulley pulldown..one arm at a time
3) DB one arm Hi-Pull (sometimes mix with one arm DB cleans)
All 3x5-7 reps
Workout B
1) BB Hack Squat
2) Burgarian Squat
3) SLDL
All 3X5-7 reps
Workout C
1) DB one arm side press, bracing the free hand ..3X5-7
2) BB Bench Press (2 sets regular, 2 sets 6" lockouts...set pins)
3) Bent arm (around 45 degrees) lateral raise..one arm at a time, bracing the free hand
Examples of Workout days
Workout A.....Monday
Workout B.....Wednsday
Workout C..... Friday
Good Luck
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Workout A
1)DB one arm row.....elbows in
2)Overhead pulley pulldown..one arm at a time
3) DB one arm Hi-Pull (sometimes mix with one arm DB cleans)
All 3x5-7 reps
Workout B
1) BB Hack Squat
2) Burgarian Squat
3) SLDL
All 3X5-7 reps
Workout C
1) DB one arm side press, bracing the free hand ..3X5-7
2) BB Bench Press (2 sets regular, 2 sets 6" lockouts...set pins)
3) Bent arm (around 45 degrees) lateral raise..one arm at a time, bracing the free hand
Examples of Workout days
Workout A.....Monday
Workout B.....Wednsday
Workout C..... Friday
Good Luck
:-\
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Ah my personal troll is back....donny, AKA sexpert.
Posted your picture yet for BigMc and everyone else. Good Luck with that.
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jpm are you asian?
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jpm are you asian?
black if i remember right... samoan maybe
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Posted this stuff before:
American Samoan would be an excellent guess. Which makes a native born there a American National, not an citizen with any voting rights on the mainland. Though not black, been called a Polynesian N***** a few times by opposing football linemen (both black and white..blacks tend to be very racial, truth be told). Played Division 1 football for 4 years. Three family and extended family members have played in the NFL, but not me.
Not to bore anyone, but came to the mainland when I was 10 years old with my Mother & two sisters, after my father was killed. The Mormons have a lot to do to bring Samoans to Hawaii & the west coast.
Samoans are usually private people/clanish, just a culture thing. I'm a very private person, which a lot of people on GB don't seem to understand.
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Sorry to hear about your father, friend.
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i totally understand the need for privacy on the internet...
sorry to hear about the mormons friend...
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Posted this stuff before:
American Samoan would be an excellent guess. Which makes a native born there a American National, not an citizen with any voting rights on the mainland. Though not black, been called a Polynesian N***** a few times by opposing football linemen (both black and white..blacks tend to be very racial, truth be told). Played Division 1 football for 4 years. Three family and extended family members have played in the NFL, but not me.
Not to bore anyone, but came to the mainland when I was 10 years old with my Mother & two sisters, after my father was killed. The Mormons have a lot to do to bring Samoans to Hawaii & the west coast.
Samoans are usually private people/clanish, just a culture thing. I'm a very private person, which a lot of people on GB don't seem to understand.
oh ok..
now I know who you are,,
I thought I knew but now I know..
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Thank you gentlemen for you thoughts, though not meaning to turn this into a soap opera.
Hmmmmm "sorry to hear about the Mormons friend"...... Presently hold the status of what is refered to as a Jack Mormon. Feel free to look that one up if interested. Believe Larry Scott was, or is, a Jack Mormon.
More into Eastern though, as Vedic & Ayurveda study. And Yoga movements, which can be an extreme form of working out if not use to it.
Placing a gold star in front of Geo's name. But if you think it was the Pirates or Lancers who I played for, you may be incorrect. The college, who I played for, could be a major clue. I have lived in Willowbrook/Compton, North County/Oceanside, Hollywood and Escondido now. And the beat goes on, and on, and on... Original family name had 26 letters in it, mostly vowels. It's shorter now. How's the DL's coming along?
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i get the reference... i tend to side with hitchens when he described religion as child abuse...
we'll all find out who's right when we die
difference is i am right
:)
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WOOO
Ah yes Christopher Hitchins, one of my favorite atheist, conversationist and writer. Too bad he died so quickly. He wrote an article about his experience with exercise and healthful living once in Vanity Fair.....funny and true at the same time.
Right or wrong , may actually be kind of fun to find out if there is any religious truth after we leave this mortal coil. After all, one is usually born into a religion and not as a personal choice.....so that may be a form of abuse. I'm going with the odds that we each have a soul, for better or worse. Alan Watts is still one of my favorite East to West philosophers. Another intellectual drunk, like Hitchins, who died too quickly.
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WOOO
Ah yes Christopher Hitchins, one of my favorite atheist, conversationist and writer. Too bad he died so quickly. He wrote an article about his experience with exercise and healthful living once in Vanity Fair.....funny and true at the same time.
Right or wrong , may actually be kind of fun to find out if there is any religious truth after we leave this mortal coil. After all, one is usually born into a religion and not as a personal choice.....so that may be a form of abuse. I'm going with the odds that we each have a soul, for better or worse. Alan Watts is still one of my favorite East to West philosophers. Another intellectual drunk, like Hitchins, who died too quickly.
watts is awesome...
i'm on the other end of the spectrum i suppose
i think we're self-important apes living lives with no meaning beyond those which we invent
either way... death awaits us all as does revelation (or lack thereof)
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Current
Workout #1
Warmup
A) Jumping jacks while doing doing DB lateral raises, touching each DB together at top position. 20-25 reps
B) Front DB swing (start from between the legs) to overhead top position. 20-25 reps.
1) Pullover...straight arm with DB 2X10-12
2) Pullover...bent arm with DB's 2X10-12
3) Hi-Pull... off PR set just above knees 4X8-10
4) Dips...weighted, 2-3 second dead stop at the extreme bottom...4X8-10
Workout #2
Warmup
Hindu Squats...1X50...bwt
Sissy Squats...1X20...excellen t quad stretch....hold at bottom position 2-3 seconds for extreme burn.
1) Front Bench Squat...2X10-12
2) BB Hack Squat...2X10-12
3) Laying ham curl, one leg at a time. Resistance is applied from a training partner...included is a negative phase, as well as the positive. 2X12-15
Don't do calves. Good Luck.
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Current..done twice a week. Adding weight to the bar once a week.
(1) Press Behind The Neck or Behind the Neck Press...whatever. (found different gyms/regions may have different names for the same exercises or training systems)
10X10 ..GVT. Using 180 for all sets. The first few sets feel very light, more like a warm up. That can fool you, big time. I try to keep 60 seconds rest between sets. Touch the lower neck/trap each rep and to just before top lockout. Gripping the bar too wide gives extra stress on the shoulder girdle, so I use a little wider than shoulder grip.
(2) Upright Row...EZ bar. 10X10's, same as above, using a light 150 to start and for all following sets. Pull to the upper pec level. Keep the bar close to the body at all times. Having the bar drift out and away from the body causes more stress on the shoulders.
(3) GoodMorning's...315 10X10's (GVT).....(explaining further from last nights post) Exception here, with 90 seconds between sets. Break just before a true 90 degree bend. I, and others, have also done GM'ing while sitting on a bench/box, but not this time. This is a basic power movement that a lot of folks just avoid, for what ever reason. Don't really know how strong you could be if you don't try. This exercise can help increase the squat greatly.
That's all...this is a brief, fast paced and to the point workout.
10X10's (German Volume Training) is just another way to accomplish 100 reps per exercise...a set goal of completed reps. Lifting is about how many reps are accomplished, divided into individual sets. Not so much how many total sets are done. That's why a lot of extra sets are not really needed at all. I, and others, find themselves much stronger when a periodization of 6 to 8 weeks is finished with GVT.
On other days (2 to 3 days) I'll run a football lineman's sled for 30 to 40's. Wanted a change of pace for leg training. Excellent stamina builder.
Good Luck.
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Are you always hitting failure on the last rep or two of your last set?
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Montague:
No failure on the last set, though close. Like 1 or 2 reps away. Around the 6th to 8th set most guys will get a renewed burst (neurological) of strength and fine those sets a bit easier to do. After that , the remaining sets become extra hard. If finding the 60 seconds rest between rep not enough in the final sets, than up the rest to 90 or even 120 seconds. But never change the original weight on the bar or your defeating the whole idea. I'll break to 90 seconds at times. Extra deeper breathing (oxygen supply) during rest seems to help quite a bit.
GVT is not designed to be a heavy duty type of program. It was intended for off season training for Olympic lifters for keeping and advancing strength doing that time. There are dozens of programs that have use versions of the original GVT. By produce of this not only improving the basic lifts but also increased muscle mass. Some Olympic lifters found that they jumped up to a higher weight class do to adding more muscular bwt. Another bonus, much easier on the joints, tendons & ligaments. The actual muscles get the majority of the effort.
For me anyway: Best improvements, by far, was when doing Pullovers & presses (sometime only Pullovers), a true upper body mass builder. Also BB Hacks and Hi-pulls. Squat cleans stand by them self's as a ultimate stamina and muscle mass builder. That required 120 rest between those 10 sets.
Good Luck
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Thanks.
I was always a bit confused by this. Some articles claim that you should barely be able to complete the last rep on the last set; that's how you know if you're using the correct weight.
My issue with that claim is that most people's physical performance and subsequent improvement is seldom consistent enough to always hit that level of accuracy.
The way you describe it is much more reasonable and makes more sense.
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Current workout:
1) Squats (breaking just below the knees...butt touching a box)
GVT....10 X 10's 120 seconds between sets
2) DB Pullover & Press
GVT....10 X 10's 90 to 120 seconds between sets.
Use a stop watch and keep a training journal, which I learned about from very experienced lifters during my early years. Can learn a lot from mistakes, and benefits, from written down past training sessions.
GVT is using a relative moderate weight, and the same weight for all the sets. The mental attitude & focus can be just as important as the physical effort. Another benefit, very joint friendly with the focus being on muscle action and lesser on the joints. Twice a week, with at least 3 days between workouts.
Good Luck.
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Current workout:
1) Squats (breaking just below the knees...butt touching a box)
GVT....10 X 10's 120 seconds between sets
2) DB Pullover & Press
GVT....10 X 10's 90 to 120 seconds between sets.
Use a stop watch and keep a training journal, which I learned about from very experienced lifters during my early years. Can learn a lot from mistakes, and benefits, from written down past training sessions.
GVT is using a relative moderate weight, and the same weight for all the sets. The mental attitude & focus can be just as important as the physical effort. Another benefit, very joint friendly with the focus being on muscle action and lesser on the joints. Twice a week, with at least 3 days between workouts.
Good Luck.
Glad you posted this. I've been considering switching back to GVT for a spell, and this post gave me the motivation I needed. I tried it years ago and did improve on it some, but I abandoned it too quickly. This time around, I will give it a better chance.
I actually made some very decent progress over the last three months with my current protocol, but both my mind and body are finally burned out. GVT will present a new set of challenges and benefits of which I am in need!
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JPM,
I know you're not a big fan of training arms, but have you observed trainers using GVT for direct arm work?
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Montague
Seeing as how lifting is just as much a mental effort, as a physical one, change does do a body good.
In theory, if a person did the basic squat, BB row and bench, 3 times a week, never ever approaching the point of failure. than all their personal potential for strength and size could be meant. All with keeping each workout short and to the point, with a basic 3 to 4 sets of 6-10 reps used. Adding small amounts of weight, to the bar, each week. Exercise science has the old principle of SAID (Specific Adaption to Imposed Demands), a fancy term which can apply to this very well.
If humans were programmed like robots, than SAID would work, because robots are machines. Thankfully we are not. Being bored we become creative beast...the same old-same old is never enough, even it still might be working.
I'll change workouts every 8 to 10 weeks usually. Takes a couple of weeks just to get adjusted to a new training plan. I'm gone back to my personal bacic's with GVT and the squat and DB pullover & press.
Some guys have done arm work with GVT with good results. Movements like the BB curl or Skull Crushers seem to work well. As with the general principal of GVT, only one arm exercise in each workout. Keep the total workout with fewer exercise as possible. GVT can be very taxing, so keep with the basic stuff. With my Squat, P&P I might add BB curls at the end.
I'm not a big fan of arm training for me. For anyone else....help yourself. Arms never a problem. a genetic thing I guess. Remembering my father. and pictures of him, natural large arms.
Good luck to you.
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Montague
Seeing as how lifting is just as much a mental effort, as a physical one, change does do a body good.
In theory, if a person did the basic squat, BB row and bench, 3 times a week, never ever approaching the point of failure. than all their personal potential for strength and size could be meant. All with keeping each workout short and to the point, with a basic 3 to 4 sets of 6-10 reps used. Adding small amounts of weight, to the bar, each week. Exercise science has the old principle of SAID (Specific Adaption to Imposed Demands), a fancy term which can apply to this very well.
If humans were programmed like robots, than SAID would work, because robots are machines. Thankfully we are not. Being bored we become creative beast...the same old-same old is never enough, even it still might be working.
I'll change workouts every 8 to 10 weeks usually. Takes a couple of weeks just to get adjusted to a new training plan. I'm gone back to my personal bacic's with GVT and the squat and DB pullover & press.
Some guys have done arm work with GVT with good results. Movements like the BB curl or Skull Crushers seem to work well. As with the general principal of GVT, only one arm exercise in each workout. Keep the total workout with fewer exercise as possible. GVT can be very taxing, so keep with the basic stuff. With my Squat, P&P I might add BB curls at the end.
I'm not a big fan of arm training for me. For anyone else....help yourself. Arms never a problem. a genetic thing I guess. Remembering my father. and pictures of him, natural large arms.
Good luck to you.
Thank you, friend!!
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my arms were shit for years on heavy weights... have been training them with volume once a week directly for a few years now and although they have only gained a half inch in girth they look much scarier... i am a bit leaner than in my youth as well...
biggest win of volume for arms in my case has been elbow health
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Did I read that right? 10 x 10 with 315lbs with 90 seconds of rest between sets for good mornings? Calling complete bull shit on that or maybe you're doing some kind of completely corrupted limited range form.
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Oldtimer1
Why yes...... bar lower on the shoulders, wide stance, bent knees and breaking about 3/4's of the way down. Actually seen guys doing heavy squats and winding up doing something like a GM'ing movement, which really wasn't planned in the first place.
Kind of a common movement in some heavier gyms, but something to adjusted with. Seen the high 400's done in this style (but been told that others have used in the 500's) from quite a few guys. I don't do many by the book exercise styles...... as you have presented in the pictures you offered. You know full ROM stuff, if your a purest.
These would be classified in the partial rep range of exercises. Which can be very helpful for most if they would just give it a try. Can call it corrupt, other call it a different and advanced way of training. Partials can work the strongest point of a lift as well as improving the weakest link of any lift. Doing Romanian DL's are another excellent power movement, which I add on occasion. As are bouncing SLDL's (call BS again if told the weights, I and others use on that one). I'm pretty much old school basic heavy stuff. Love the clang of plates, the thud of a bar hitting the floor, DB's being dropped........just love lifting heavy.
Good Luck.
Good Luck
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Did I read that right? 10 x 10 with 315lbs with 90 seconds of rest between sets for good mornings? Calling complete bull shit on that or maybe you're doing some kind of completely corrupted limited range form.
Oldtimer,
I once believed that a full ROM was "necessary," and that anything less was "cheating." However, I have learned from experience that, when properly implemented, partial rep training is quite beneficial.
Yes: the principle is misused by many trainers to "ego train" and eliminate the hardest part of the rep, but partial rep methodology can allow you to keep constant tension on targeted muscles, or as JPM points out, you can focus on the strongest or weakest part of the ROM.
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Montague.....Yeah Buddy!
One of the other ways to used partials, with is the press off pins (power rack). Haven't done these in years, but very rewarding. More for power, but shoulder thickness did improve quite noticeably. Had to buy a larger size shirt.
From the normal starting position for the overhead press, from a PR, squat rack. etc.: Rather than pressing all the way overhead, press to where the elbows are a bit above a 90 degree angle, with the bar a bit above the top of the head. That's roughly a half way press. Lower the bar and repeat with another rep., etc, etc, etc..The workload. and tension, should remain on the shoulder girdle (delts/traps and also the triceps) throughout. Can position another set of pins (if you have a PR) to stop the bar from going any higher than slightly above the head, it that suits you better.
Lots of other ways to use partial reps for overhead press and benches. But the above will have the focus on increasing muscular size for BB'ing. I have also used the Press Behind The Neck in these half PR style presses. Can adapt any of these pressing exercises to GVT. Olympic lifters (so the story goes) used forms of GVT during off season (Europe mostly).
Good Luck
Good Luck.
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Just to note:
Any programs described here are the ones I have done in the past and present. Used also by the men I have trained with doing the same programs. Not meant for anyone as how to train, that's a personal choice each of us make. If finding a strict style, with full ROM, works for your...than great. Finding a looser, cheat or partial rep style works for you, than great.
BB'ing may be considered a experimental effort. Discovering what works for you body may require adjustments in workouts and training ideas. One method never fits everyone same goals. 20 reps will do for you what 5 reps will not and 5 reps will do for you what 20 reps will not. . Just have to find what works for you, which is usually some where in the middle. My view only, but BB'ers are the most inventive breed in all of weight training
These are only reference training styles not generally seen in BB'in magazines, video's or training books. Anything from GVT, partials, Rest/Pause, 20 rep breathing squats/cleans/DL's, bumper SLDL's, lockout training, interval training,etc.. Also different rep and set schemes (funny how so many great styles and programs are lost or forgotten over the years when it comes to weight training). This is all stuff I picked up when working out with better, bigger and stronger men than I. I am no better, or worse, than anyone else on GB..maybe just have a bit more gym time and contact with more experience weight men starting in my teenage years.
I am also somewhat into lifting history, from old time European beer hall strongman lifters to the present. Those European strongmen were unbelievable in their raw power...no drugs, no diet, no healthful living...just beer and lots of food. All wiht solid weight, or shot loaded, bars & kettle DB's.
Good Luck
Side Bar: the press from the starting position of the bar on the shoulders is the weaker position. The stronger position, of the overhead press, is the bar being lockout overhear, with a 2 to 3 inch range of motion. Same with the BP, where the strongest position is at the top lockout of 2 to 3 inches. If your best bench is 300 for 5-6 reps, you should be able to handle near the 400lbs range for a 2 to 3 inch lockout. Handling extra heavy weight can make you extra strong.
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Workout A... Monday
1) Romanian DL
More of a stretch and warmup, with a straight back at all times. Will have the toes on a 2X4 for an extra stretch. This is with a lighter weight and more for reps. 2-3 sets of 15 reps..I find stretching the hams before any form of squatting gives a great advantage.
2) Front squat...3 X 8-10
3) Dips...three versions
Dips regular (weighted) 2 X 7-9
Dips (weighted) knuckles facing forward, elbows out wide. 2 X 7-9
Dips (weighted) Keeping the body at a 180 degree angle (straight up & down) throws greater focus on the
triceps/pecs themselves. Keep the elbows close to the body at all times. A much overlooked power exercise to help improve the bench......1 X 7-9
4) Hi-pull DB, one arm at a time. Elbows out wide. 3 X 7-9
Workout B...Thursday
1) Same as above. Romanian DL's for the stretch.
2) BB Hack Squat. 3 X 8-10
3) Chins ( weighted) narrow grip (almost touching each hand together) Arching the back and pull to the middle/upper chest area, trying to touch the chest to the bar each rep. Old time BB'ing movement I have been told, extra tension on the lats.. 3 X 7-9
4) Lateral raise. one arm at a time 2 X 7-9
5) DB Front raise. one arm at a time 2 X 7-9
6) DB rear raise. I bend at a 90 degree angle, raise DB inline with the shoulders to the side. 2X7-9
Any form of these DB raises are done with a slight cheat/swing up.
No special reason using the 7-9 rep range...just like it..that's all. Actually anywhere from the 4 to 6 rep range to the 12 to 18 rep range has worked well with me. I'm lucky if I do get to workout on Monday and Thursday...busy time of the year for me. At times I may have to workout in different gyms due to travel. Meet a lot of people that way and get some new insights on training from experienced men (and some women).
Not interested in any direct arm work.
Good Luck.
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you could shut me up really quickly by posting up some proof, anyone on here knows that when someone does that i admit i was wrong. :D
Did he ever show proof ?
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Actually QuakerOats (AKA Squadfather..among other names) ask me quite a few serious questions on lifting and setting up a program for him/them. All through PM's of course...nothing public. kind of surprising to me....but offered a few suggestion for him. I never have taken GB, or anyone on it, seriously anyway...just got to go with the flow..I guess.
Sexpert (donny) must have a lot of time on his hands...searching way back to 10-23-08. Oh well, what ever makes him happy.
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Current workouts:
Traps-Delts
1) EZ bar upright row 3X10-12
2) DB Hi-Pull..elbows out wide, alternate arms 3X10-12
3) DB Lateral raise...cheat 2X12
Chest
1) Bench...regular 2X12-15
2) Bench...6 inch to top lockouts...Power rack 3X15-18
3) Bench... 3-4 inch to top lockout....Power rack. Grip about 6" apart 3X15-18
Legs...Power rack
1) BB Hacks..4" to top lockouts 2X15-20
2) BB Hacks...8" to top lockouts 2X15-20
3) BB Hacks...full reps, butt touching the bar at bottom start. 2X12
4) GoodMornings.... partial PL'ing/Strongmen version, wide stance & about a 4 to 6 inch brake from the top.
4X15-20
I know some guys may be new, or never have had experience, with this type partial and lockout training before, as I am doing with benches & BB hacks. But you can't make a true judgement about it unless you have given it a fair test yourself. With most partial movements (push or pull) you are working the strongest portion of a lift with the max amount of weight, which can not be done in regular full ROM exercises. Developing the strongest position, of any lift, will only make that lift much, much better.
Good luck.
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JPM, you remind me so much of a very good friend of mine who taught me the ABC's of "old-school."
He's about your age, and learned the craft from veterans 10-20 years his senior. I'm lucky that he has passed much of his knowledge on to me! I can honestly say that I have learned my fair share from you, as well!!
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Montague
Humbly accept the props.
Also got some very good information from older experienced BB'ers and lifters. Like money in the bank that you can draw upon whenever needed. Have a background in sports (mostly football and a bit of rugby) & training, another thing to fall back on.
BB'ers were/are the most experimental and interesting when it came to training and life style, fairly close to being either complete idiots and genius ...sometimes that can blend together (my view only). Living in SoCal since I was 10, you get exposed to the sub culture of BB'ing very easily. More so, it seems, when living along the coast.
Old school/new school...either depends how the approach to each workout is handled. Workouts that are brief and to the point seem to yield the better results. Training with serious intent is also a basic staple of success. Some guy's just stroke it and really not paying attention to what, or why, their doing this or that in a workout.
Thanks again...and of course Good Luck.
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Currant workouts
Doing the Rest-Pause method. A 10 to 12 second pause between reps. 3-4 minutes between sets. Reps tend to become higher than a normal workouts. I list 20 reps, but at times could climb to 25-30 reps. Something you would have to experience if ever getting into this method of heavier training, to get what I mean. All sets are partial reps. With partial reps you are working the strongest (by far) position of muscle contraction. Also builds joint, tendon & ligament strength to a much higher level. The weight you use may come as an unexpected surprise to most guys. Benching 300? Might find yourself nearing the 350-360 range for partial reps. And heavier weight builds thicker muscle mass.
A) BB Hack squats 4x12-20
BB Shrugs 2x12-20
Hi-pulls..slighter wider grip 2x20
Chins...weighted belt 2x12-20
Usually 2 to 3 days between the next workout, which is also Rest-Pause protocol.
B) Bench..2x12-20
Bench..closer grip (hand about 6-8 inches apart) 2x12-20.
Standing overhead partial lockout press. Off a PR. (Paul Anderson used this method quite a bit, as did Bill March and other top pressers) .
2x12-20.
Might suggest some research on the Partial rep or Rest_Pause if interested. The R-P or Partial don't haveto be used together, like I'm doing. Each can be used in a workout individually, by themselves. This is just a diferent slant on the way some guy's will combine them together.
Good Luck.
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Current
Pull workout Tri sets..two cycles each, 6 sets total
1) BB Shrug (off rack) 6-10 reps work for speed on reps
2) Hi-pull Off (rack) 6-10 reps. Focus on speed and the trap squeeze at the top
3) Up-right row EZ bar 6-12 reps
Push workout Super Set 3 cycles
1) Dips, weighted start at dead stop (2 seconds) each rep 9-12reps
2) Bench,keeping elbows nearest the body each rep. Start from dead stop (2 seconds) each rep. 9-12 resp
Lower body
1) Step-ups..BB on shoulders 12-15 reps 2 sets
2) Front bench squat 12-15 reps 2 sets
3) Platform jumps (bwt) 8-12 reps 2 sets bwt , bwt onlyjust increase the platform heights a bit in advancing workouts.
4) GoodMornings 2 sets bar higher on shoulders-traps 2 sets bar resting on middle traps
Lower body done separate day. Ab wheel after most workouts.
Good Luck.
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Forgot to include DB side press to the Press workout I gave above.
DB side press...8-12 reps 3 sets. This is done one arm at a time, with the free hand usually holding on to something to brace it. The DB is kept inline with the side of the body (elbows back) and can build up to some impressive weight after a while. This exercise is not included with the dip-bench SS's.
Saw a female lifter get some good reps with 120 db (part of her regular training)..impressive. So many serious women on a equal par with a lot of men BB'ers..surprising I know.
Good Luck.
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The football seasons over (at least for me) and less travel, so have more time getting back into workouts.
Mon
Chins
(A) Hammer grip (thumbs facing he rear, middle hand spacing)
3X6-9 reps
(B) Curl grip.. (little less than shoulder width)
2X6-9 reps
(A) Press, overhead just before lockout, off of PR rack.
3X6-9 reps
(B) Press, overhead with a curl grip, medium width....2x6-9 reps. Want only to go about 4 to 6 inches about the level of the top of the head. Just my view, but too much unneeded tension is put on the shoulder girdle/joints as the bar is lifted higher towards lockout position. Curl grips call upon the anterior delts a bit more than regular presses.
(C) Lateral raise 3x6-9 reps lay on mat/bench, floor,etc... start with DB in front of body, raise just before the top overhead position (keeping tension on the delts) and lower behind he body all the way (more like a touch & go). than raise up overhead again and lower the DB to the front of the body (original position). That's one rep, of course. Can also do this movement on a incline bench, your choice. Have done both versions with good results.
Wed.
(A) Sissy squats
2X15-20 reps..stretch unbelievable
(B) Bulgarian squat
3X10-12 reps
(C) Squat (heels on 2x4)
2X10-12 reps
Fri.
(A) Dips 4X6-9 reps weighted
(B) Up-right rows. 3X6-9 reps
(C) Trap bar shrugs 2X6-9 reps
I don't workout on the weekends, weekends are not meant for working out to my way of thinking. Nothing magical about the 6-9 reps range, just what I like to do. Usually 90 seconds between sets and 180 seconds between exercises. Keeping the pace up. Never go to failure, 1 or 2 reps short of that.
Good Luck.
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Two of my friend and I have been on this style workout for a couple of weeks now. Push on Monday. Leg on Weds. Pull on Fri.
PUSH...where all three major pushing movements are included in this workout.
A) 1...Overhead BB press...push weight directly above the body.
2...Flat BB bench....push weight out and in front of the body
3...Dips (added weight)..your pressing down as the body goes up, trying not to have the arms out too wide.
Each exercise helps the other, and in return increases strength and size quite well. Seems also to balance some of
the weaker spots in pushing/pressing movements. Can help improve the bench quite well
Legs
B) 1...Back squat....bar higher on the traps, heels raised....keeping leaning forward less...BB'er style
2...Romanian squat...BB
3...Lying leg curl....one leg at a time. Leg curls are the only pulling exercise in this group. Rest are pushing.
Pull...all the three major pulling motions included.
C) 1...Pull ups (weighted)...hammer medium grip. Pulling down and into the body.
2...Hi-pull ...DB, pulling up with elbows out wide. With Up-right rows, the hands are in front of the body.....Hi-pulls out and away. Either version could be easily included in any one workout. At present, we only do DB Hi-pulls.
3...BB rows, curl, medium grip, pulling into the lower ab area.
4 sets each exercise. 6-10 reps. Progressive overload, which can mean increase the reps from one workout to the next. Or increase the weight used, from one workout to the next. All these are short and to the point workouts. With three guys training the same workout together, takes a bit over an hour plus. Each of us do not use the same weight in any given exercise. Close, but not he same. One guy is on call 24/7 and may or may not miss a workout. So far, so good.
Good Luck
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Training when on call sucks!
I HATE having to carry my pager around on the floor.
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He'll get paged on his cell phone. Has a case for his new Galaxy S7, which he can carry on his military style belt (because he's military/navy). Takes it off when doing the weighted dips & chins, that dipping chained belt gets in the way of his phone.
Getting a upgrade Galaxy S7 from my S6 , probably Friday. Galaxy stuff, all very impressive.
Done similar type workout, as above, for a good number of years now. With training partners or solo.
Good Luck.
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If more into a different BB'ing version of the Push/Pull above workout protocol, might suggest Tri sets, using the same exercises. Though a better pump, a pump it's self is no guarantee of any faster results. Some guy's just like that feeling when working out. But an old BB'ing saying is "More blood, more muscle".
Example:
With the push (press) movements, you would do the three exercises one after another, without much rest in between. Like overhead press followed by flat BP's and finally dips. That's one tri set. Would do three to five such tri set cycles for any muscle group yur working.
Same idea with pull movements. Chins, followed by hi-pulls and finally BB rows. If having trouble with chins, than switch to front lat pulldown's.
Would do three to four such tri set cycles for any muscle group your working. Usually in the 8 to 10 rep range. Want a fast paced workout, so 60 seconds between following sets. 3 to 4 minutes max between exercise cycles. Going to start with lighter weight until getting adjusted to this style training. Takes between 2 to 3 weeks to get truly adjusted to any new training protocol. Can be very intense at the beginning of this program.
There are also ways of using SS's, which combine the push workout with the pull workouts. Alternating push with pull together in the same cycle.. That can also be a very productive style with regards to increasing muscle mass. And again, very intense.
Good Luck.
Good Luck.
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Current
A) GVT...10X10 mon.
1) Up-right row (Olympic style EZ bar)
super setted with
2) Dips "V" bar (weighted)
B) GVT...10X10 Wed.
1) Front squat
super setted
2) Leg Curl alternate, laying
C) GVT...10X10 Fri.
1) Pullover & Press bent arme version, with DB's
not super setted
2) BB Hack squats
I never do direct bicep, tricep or calves. use ab wheels.
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thats one long running journal!
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KISS Program (keeping It Simple Stupid)
Current short and to the point workouts.
1. Squat 4X10-12 break a couple of inches below parallel. I squat barefooted.
2. High Pull off pins 4X10-12
3. Overhead Press off pins 4X10-12
4. Lateral raise..alternate arms. 2X10-12
Monday & Thursdays
For those not that familiar with High Pulls..grip about 6" from inside collars, wider than regular cleans.. One of the best movement for upper body mass, involving the shoulder girdle. Also hits the lateral and posterior (rear) delts strongly. Give this exercise a fair try and some guys may have to buy larger shirts. Usually done in lower reps (3-5)...these are done in more of a BB'ing range. And never going to failure, of course.
Have done High Pulls with DB's, one arm at a time...elbows high and way out. Also a excellent mass builder.
A different approach to the Overhead Press. Press the bar overhead until the elbows reach about the height of the chin....than lower slowly the bar back to the starting position. This is closer to a 3/4 rep that a full complete rep. This will keep more tension on the delts themselves. While with a complete overhead rep, a lot of the tension directly on the shoulders is reduced the higher the bar travels up from the chin/nose level
Your strength and size should increase with these above mass builders.
Good Luck.
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My training post are what I have done. There's not for everyone, so I never suggest it is the best way to train for anyone else. Or to do anything my way.
Going to add that I don't do direct arm exercises, find them really boring. My genetics give a advantage that my arms seem to grow/get stronger with out direct arm movements. Not a boost, just the way things are. Most all my uncles and cousins are like that also. Also never do calf exercises , for the same reason.
I don't usually include arm movements in any of my training post. But I will suggest a couple that I've seen work on other guy's, to go along with the above program. Probably a bit different than the usual bicep/tricep movements most are use to..
5...Tricep dips. regular bar dips but try keeping the body in a straight up (180 degrees) position at all times. Have someone hold the feet in place, so as not to swing away from that straight up & down position. Or have a bench, chair or whatever placed in position that steady the feet/legs, keeping the body from swaying away. The more you bend forward in dips, the less the triceps are involved and more the anterior delts and pecs..
6. BB Cheat curl.. One of the all time great bicep builders. Your not heaving the bar up, but giving a little kick start from the bottom position and are in full control of the bar. Cheat curls are not reverse cleans like the way I've seen some do. They have no control of the bar at all. Keep control, with full reps. Can use a straight bar or an EZ bar.
Suggest 3 sets of 8-10 reps. If wanting to try 4 sets, help yourself. But no more than that, not needed if those other sets are done correctly. Twice a week, like the other 4 exercises.
Good Luck.
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Current training. What I do, which really doesn't mean anyone else should do it. No trying to give suggestions to the best training plan for anyone else.
Been doing some DB training of late. DB workouts have a way of insuring balance to both side of the body, as far as strength and development goes. Coordination is another benefit as well as timing to a lesser degree. Athletes and even the casual weekend warriors can find value in taking them seriously in training. And for me, breaks up my workout pattern of using only the Olympic bar, etc, etc.. Some of the old time strongmen hoisted unbelievable weight in DB lifting, as the record books suggest.
Workout lower body.
1...DB Step ups
The height is just a bit above knee level. (just to note, step ups are not the same as one legged squats...one reason is that more leg bicep is involved due to the stretch) 3X10-12 reps
2...One handed SLDL (Stiff Legged Dead Lift). DB gripped from the floor and finished when at a standing position. Alternate hands from set to set. Do not round the back, try keeping the spine/back in a flat straight up position. People have back problems usually because one side is dominate over the other....not an equal balance of strength and of flex. 3X10-12 reps
3...Jumping Squats. A tough exercise if not familiar with doing it. These are jumping squats while sitting on the edge of a bench. Start from that sitting position, with a slight pause of 1 to 2 seconds between each rep. This is a athletic drill , usually done from the low frog position (not on a bench). This version begins from the bench sitting position. As you progress, try holding light DB's in each hand. Though most guys just use bwt. This is a very explosive exercise, and can affect the total lower body (calf's greatly also) muscle and strength development...and fairly fast. 3X10-12 reps
Upper body
1...DB See-Saw presses. DB's in both hands. Press one hand up and as lowering from the top position, begin pressing the opposite hand up...see-saw fashion. A true delt builder. Keep the arms as close to the head as possible. at top position 3X7-9 reps.
2. DB Hi-pulls,doing one are at a time .... switch to the other arm for the next set. elbows out wide. 3X7-9 reps.
3...DB Pullovers..bent arm version. 3X7-9 reps
4...DB lateral raise.. Slight cheat at start and elbow bent a bit. A too straight elbow will put way too much stress on the elbow it's self..... one side at a time, holding onto a solid object for support. (when getting into heavier DB's you will find the need for support from the free hand) for better focus)
Lower body one day. The next workout day (usually two days between) than the lower body...alternate from workout to workout. No special reason for the 7-9 rep range...just something I like to do. Legs seem to respond with higher rep range (10-12) though not the 20-25 rep range when doing something like breathing squats, etc)
Good Luck..
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Current:
1...Front bench squat......4X6 pause on the bench for a couple of seconds, rather than bouncing off (touch and go style) the bench.
2...Romanian DL & shrug. Grip extra wide, shrug at the top standing position of the DL each rep. Get a good stretch on the lats with that extra wide grip. 3X6
3...DB Row...alternate arms during a set. First rep with the right arm, than switch to the left arm for the next rep..etc, etc. etc. 3X6
4...Bench Press....on 45 degree bench. Middle grip, try keeping elbows in rather than have them flair out. ....3x6
5...Lateral raises. Alternating one arm at a time. Slight swing up to start, DB in front of the body at start.. 2x6
Good Luck
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Current:
1...Front bench squat......4X6 pause on the bench for a couple of seconds, rather than bouncing off (touch and go style) the bench.
2...Romanian DL & shrug. Grip extra wide, shrug at the top standing position of the DL each rep. Get a good stretch on the lats with that extra wide grip. 3X6
3...DB Row...alternate arms during a set. First rep with the right arm, than switch to the left arm for the next rep..etc, etc. etc. 3X6
4...Bench Press....on 45 degree bench. Middle grip, try keeping elbows in rather than have them flair out. ....3x6
5...Lateral raises. Alternating one arm at a time. Slight swing up to start, DB in front of the body at start.. 2x6
Good Luck
Good to see you on the right side of the grass AND KICKING, JPM!!
God Bless You, and "Good Luck," Sir!
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Montague
And a big "High Five" right back at you. Hope your training goals bring above and beyond expectations.
Good luck
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Current workouts
Program A
Warmup...DB pullover & press 2X20
1...Pullup behind neck 3x6-9
2...Press behind neck 3x6-9
3...Bench, three position grips. 3x6-9
Extra wide to collars, middle grip, narrow grip (about 10" from each thumb) Weight adjusted for each grip position
4...BB row, three position grips 3x9
wide grip (keeping the elbows out wide, in line with the upper chest/shoulders as much as possible) middle grip and narrow grip (with the narrow grip I use a under hand grip) like a curl grip, and try keeping the elbows touching/rubbing the body each rep. Whatever hand grip, try bring the bar up to touch the body each rep.
Some will SS 1&2 and/or 3&4 during a more directed lighter BB'ing workout....even adding more sets
Program B
Warmup..Hindu squats 60-80- reps
1...BB Hack squats 3x10-12
2...Jefferson lift 3x10-12
straddle the bar with one hand forward and one hand behind you. Switch each hand position every set. An exercise that one has to get use too...not for everyone of course.
3...BB shrugs off PR. 3x12-15
Usually Program A on Monday. Program B on Thursday.
Just to note..some BB'ers I met in the past swear by curl grip BB rows as a prime lat/back builder.
As for the biceps, I don't do any curling myself (as mentioned many times before) but applying the three position hand grip BB curl has worked pretty well for some. With the wide (not so wide that you may feel a strain or discomfort on the elbow joints) and middle grips, the elbows are held against the sides of the body as much as possible. With the narrow grip (hands about 4"-5" apart) the points of the elbows are dug into the stomach/ab area. These grip positions seem also to work well with a EZ bar which a lot of men prefer also. Not designed for extra heavy weight, but more of a lighter BB'er style.
Changing a bar hand position, even 2 or 4 inches, can produce a different muscle effect anywhere from chins, to benches to curls, etc, etc, etc..
Good Luck
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Cool.
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Current: these are following the progressive load method, either adding more reps or more weight each workout.
1) BB Lunge in place. Not the walking type of lunge 4x12 I have also do the reverse lunge, rather than stepping forward, I step back wards in place at times. Any version I start, I start with my weaker leg first. Lunges are not a favorite of mine, but doing them for the variety of it.
2) Pull up. Hammer grip 4X6-8 First two sets are done full rep. Last two sets are 1/2 reps. First two sets are weighted. The last two set I add 50 or 60 lbs and do half reps. Half reps , where my hands are a bit about level with the top of my head. Pullup's can be an excellent power movement, though few guy ever include it in a serious workout. I start with a hang dead stop (2-3 seconds)at the beginning of each rep..import factor in this movement is the full stretch. Some use the curl grip (chins..middle to close grip) only for steady results. a very good bicep builder.
3) Dips. 4X6-8 Start each rep from a dead stop, with 2-3 second pause at the bottom position. The first two sets are done from the bottom position, and are weighted. The next two sets I stand on a low gym box/platform, where I get a 3 to 4 inch lockouts each rep to the top position. Adding more weight to the harness chain. Again, a 2-3 second pause from a dead stop. Dips are also a power and mass builder, much overlook sorry to say.
That's it, just what I do. Keeping it simple and to the point. Done twice a week. Not suggest any of this for anyone, do what works best for you.
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If having trouble with any type of pull ups/chins, getting only 1 or 2 reps max or no reps at all, might suggest starting with negatives for a few weeks. That is lowering the body from the top position of the P/C. to the full stretch bottom position. Lowering slowly with full control of the rep of any negative done. Not dropping like a sack of rocks, which only defeats the purpose of this style training. General rule of thumb is to lower a weight twice as slow as compared to the positive (contraction) rep. That can be adjusted to the personal feel of the exercise for you, but never as the same pace as when raising the weight (contraction/positive).
Going to find that you are much stronger at the negative than the positive regular starting position. If doing 2 max reps in the positive, you may find that you can do 6 to 8+ negative lowering reps. Even to the point of adding weight to a negative exercise after awhile. Returning back to the regular P/C workouts you should become that much stronger in doing reps.
There are (though rarely used today) negative planned systems, from benches, presses, rows, etc.. Negatives have also been use during BB curls for example. Though productive, negatives can be a awkward way to workout for some, when applied to a full workout. And probably for a 2-3 week time limit and then returning to regulate style training. Going to need at least two training partners, which is usually the case.
Another advantage of serious pull ups/chins is that it can be an excellent grip and forearm strength and size movement. Better still when adding weight to the exercise. Just gripping a overhead bar/attachment and hanging from it with 50 to 100lbs extra can be a good example of how it affects the grip. A 20 to 30 second free hang should prove that.
Good Luck
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I find getting better at pull ups is frequency. I use to go to failure with them once a week as part of my back training. Two sets both to failure. When I was doing them three times a week I really progressed in terms of how many full range reps I could do. Convinced now if I upped it to 4 or even 5 days a week I would have progressed faster.
When you do your jumping dumbbell squats what kind of weight are you using? I would imagine it has to be light or the ballistic nature of it could be dangerous. I remember seeing Franco doing them on a video I saw a long time ago.
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Current (2 weeks in)
Workout A...... Monday
1) Hack Squat...4X15-20...start each rep from a dead stop bottom position (2-3 seconds pause)
2) BB Shrugs...4X 12-15...hold for 2-3 seconds at top position. Wider grip.
3) BB Row, curl grip into lower abs, hold for 2-3 seconds at top position...4X12-15
Workout B...Thursday
1) Bulgarian Squats 4X15-20
2) DB see-saw presses. Sitting flat on the floor/mat with legs out in front of me. 4X12-15
2) Dips, weighted (V bar). start from a dead stop at the bottom (2-3 seconds pause) each rep. 4X12-15
Will do 50, or so, Hindu squats for leg warm up/stretch. 50 GoodMornings also. Upper body,will hang from a overhead bar, inner locking fingers together, for a minute or so. Than do a wider hanging over hand grip. Just free hanging, from a overhead bar/rings, can allow a great stretch and even seems to straighten the back and hips a bit. Will also hang from one arm for a short period at the end.
Busy time of year for me, so any workout is not always on Monday or Thursday. Good part is I can do this simple style workout in any gym I may wind up during travel stop overs. The workout is somewhat short and to the point. 90 seconds between sets. 120 minutes between exercises, trying to keep a fast pace,which can be an important factor in most workouts.
Good Luck.
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Are you the same member that used to post as just JPM?
You are highly knowledgeable.
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Yes, when I first started on GB. Somehow GB mess up my sign on name, so I added 101.
I know some, but not near everything about this or that with regards to resistance training. Can't say I'm any expert, don't think GB has room for any more "experts" anyway.
Had the advantage of being exposed to lifting from my two uncles who hung around the original Muscle Beach and other old school gyms. And talking to older BB'ing, PL'ing and a few Olympic lifting veterans on a one to-one-bases ( I ask a lot of questions). Just to note, Olympic lifters are the real strongmen and prime athlete's of all.
One thing I have learned about BB'ing is to keep the workouts brief and to the point, with three workouts, four the max, per week. Pretty simple blueprint because most guys overthink what is really needed for continual advancements. And having each workout done with serious intend, halting one or two final reps from the point of failure most of the time.
Good Luck.
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Yes, when I first started on GB. Somehow GB mess up my sign on name, so I added 101.
I know some, but not near everything about this or that with regards to resistance training. Can't say I'm any expert, don't think GB has room for any more "experts" anyway.
Had the advantage of being exposed to lifting from my two uncles who hung around the original Muscle Beach and other old school gyms. And talking to older BB'ing, PL'ing and a few Olympic lifting veterans on a one to-one-bases ( I ask a lot of questions). Just to note, Olympic lifters are the real strongmen and prime athlete's of all.
One thing I have learned about BB'ing is to keep the workouts brief and to the point, with three workouts, four the max, per week. Pretty simple blueprint because most guys overthink what is really needed for continual advancements. And having each workout done with serious intend, halting one or two final reps from the point of failure most of the time.
Good Luck.
I agree. Olympic lifters are the real athletes. Olympic lifting should be called power lifting and power lifting should be called strength lifting.
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Are you the same member that used to post as just JPM?
You are highly knowledgeable.
JPM is too humble.
He has forgotten more about lifting and nutrition than many serious practitioners ever learn.
If it wasn't for members like "pumpster," he may have shared even more of his knowledge early on.
"Experts" like Squadfather and pumpster would troll JPM, claiming he's a fraud and calling bullshit on lifting claims, etc. I remember a thread in which JPM had to post photographic evidence of v-shaped dipping bars because "dumpster" insisted it was a fictitious apparatus JPM conjured up. A short time after that thread, plumpster was touting the benefits of the v-bar for chest and tri's by using different grips - carrying on as if he'd invented the goddam thing!
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Montague, thanks for the thumbs ups.....and right back at you.
Didn't mine pumpster or Squadfather, there would self destruct soon or later. The more they wrote the more they exposed themselves as attention seeking frauds. Squadfather could be funny at times and did have a small following but pumpster was generally disliked. The reflected image of Squadfather's picture in the glass sliding door was probably the final straw for him.
Donny was another gentleman who seemed to live his fantasies through GB. Top martial artist, boxer, of course training expert and a macho and military record to rival Rambo. Donny got along with me quite well when he first came on GB. Exchanging ideas and such in a friendly way. Than, almost overnight, he became the opposite. I remember he deleted quite a few of his past post when he was on a more friendly bases with me. And a lot of his own post that exposed some of his falsehoods. Not sure how Donny got banded from GB, but he did. Though he did get way too personal with some other guys. I generally like most everyone but with Donny and pumpster, I might make an exception. Sitting around a table with a few beers under out belts, I'm sure we would have come to better terms.
I made the big mistake of listing the weights I used in my workouts when first coming on GB. I didn't/don't think there was anything extra extraordinary about them. Considering the men I have trained with in the past and people I have heard about in lifting circles. In some semi-private or small club gyms, there are exceptional strong men lifting ungodly amounts of weight. And not a chrome BB, DB, plate or machine anywhere in sight. A whole sub culture by it's s
Good Luck
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Montague, thanks for the thumbs ups.....and right back at you.
Didn't mine pumpster or Squadfather, there would self destruct soon or later. The more they wrote the more they exposed themselves as attention seeking frauds. Squadfather could be funny at times and did have a small following but pumpster was generally disliked. The reflected image of Squadfather's picture in the glass sliding door was probably the final straw for him.
Donny was another gentleman who seemed to live his fantasies through GB. Top martial artist, boxer, of course training expert and a macho and military record to rival Rambo. Donny got along with me quite well when he first came on GB. Exchanging ideas and such in a friendly way. Than, almost overnight, he became the opposite. I remember he deleted quite a few of his past post when he was on a more friendly bases with me. And a lot of his own post that exposed some of his falsehoods. Not sure how Donny got banded from GB, but he did. Though he did get way too personal with some other guys. I generally like most everyone but with Donny and pumpster, I might make an exception. Sitting around a table with a few beers under out belts, I'm sure we would have come to better terms.
I made the big mistake of listing the weights I used in my workouts when first coming on GB. I didn't/don't think there was anything extra extraordinary about them. Considering the men I have trained with in the past and people I have heard about in lifting circles. In some semi-private or small club gyms, there are exceptional strong men lifting ungodly amounts of weight. And not a chrome BB, DB, plate or machine anywhere in sight. A whole sub culture by it's s
Good Luck
LOL... I'd forgotten about Donny..
I took some time away from the board recently - a combination of having become indifferent to the common, widespread idiocy here, as well as working lots of OT while being back in the gym full-time again.
You can't "fix stupid."
But, the stupid quickly expose themselves, eventually self-imploding.
The only exception to that phenomenon is "THE EXCEPTIONALLY STUPID." These are the people who are TOO STUPID to recognize insult and/or feel shame.
To see my point, just scan through the Politics board sometime. ;)
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Got it.
I'm just returning a bit more to GB these last few months.
The G&O section, a complete waste of time, for me anyway. A few lonely people who seek belonging, or to fit in, somewhere and almost begging to be noticed and heard. A virtual reality meeting place for them, which real day to day life situations may not offer them. Either introverted or critically unsure of themselves. Of course the majority are average guy's trying for a bit of information or are just bored. And probably don't take the BS too seriously.
Not so much stupid, but perhaps lacking the confidence and resolve to think for themselves and do a bit of research on BB'ing, lifting or whatever in the training world. Through there seems a few low IQ individual who may falsely believe their smarter than most. They are the ones most easily played on GB. I thought Squadfather was cleaver by half, but pumpster and Donny may have been lacking full mental quality's (OK a bit dense). If your going to lie and BS everyone, might try being at least half way good at it. In the final run, your only fooling yourself anyway.
Good Luck
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Current: Going back to my tried and true Rest-Pause system. 12 to 15 second break between each rep. 3 sets each. 8-12 reps. Going to find that you can use a much heavier weight than normal workouts. In any event, R-P seems to ramp up gains fairly fast for a lot of guy's. Also breaking up that training boredom barrier a lot hit over time.
Example: If benching with 220 for 8 good reps, might find your using 240-245 with that 12-15 pause between reps. I usually use 12 seconds between, but suggest nothing over the 15 second margin
A) 1. Hack trap bar squats...in PR. (PR...Power Rack)
2. Shrug..trap bar in PR. With the thumbs forward, there is a more natural grip than with a BB.
Same idea with the Hack squats.
3. Chins (weighted)...Hammer grip, thumbs facing me... about a 34-36" wide grip
B) 1. Push Press...the bar is resting on the heels of my hands and has a more inline position with
the wrist which can generate more direct power in the overhead press. This may also relieve,
for some, less pressure on the wrist that a regular grip (wrap around hand). There is also a
slight body dip action at the start of the push. Not to the extent of a jerk press, with that
strong influence of full knee action. With Push Pressing, the slight dip is just to get the bar
started off the shoulders. Heavy bencher's may also use the bar on the heel of the hands.
No doubt, the Push Press can be an ultimate shoulder girdle mass movement.
2. Dip's...weighted....knuckles facing forward. For me, something to get use to, but have
gotten favorable results. Suggest going easy at first, you can get a different muscle
reaction than from regular dips.
Workout A on Monday. Workout B on Weds. Workout A on Friday.
Next Monday would be workout B. Weds workout A Friday workout B
the following Monday back to workout A again. etc, etc, etc...
I have also done...
Workout A on Monday
Workout B on Thurs.
That's only once a week .... per A and B
Good Luck.
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How long do these workouts take you?
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Three exercises at 3 sets (9 total sets), about an hour. The 12 second pause between reps takes a bit of time over regular sets. And I rest about 4-5 minutes between exercises.
I said between 8-12 reps, but I have advanced so much at times, getting stronger between workouts, that the reps can get away from me and I wind up doing 15-16 reps a set the next workout.. All with that 12 second pause.
Have also combined the R-P with partial reps, and with some outstanding results. Of course the weight used may be near double by half the weight used in standard workouts for any given exercise. I have written many times before about partial rep training.
These type workouts, and the results, are all in relation to the way my body adapts to training. Anyone else may not respond the exact same way. What works for one may not work for all.
Good Luck
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Good Luck.
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Currently
Doing what some call "bodies in space" exercises. That would be pullup's and dips for example in my case. This is when the body, and not the exercise equipment (BB,Db, any exercise machine, etc.) is actually moving, rather than the body being stationary as your moving that exercise bar, Db's, etc. The body remains in place while a bench bar...for example... is in motion, moving up & down. . I find that body in space movements (like pullups & dips) tend to incorporate other supporting muscle groups that general standard exercises may not include.
Workout...usually twice a week. These two exercises are my total workout.
1) Pullups 7-9 reps..extra wide grip 2 sets
2) Pullups...7-9 reps hammer and middle grip 2 sets
3) Chins...7-9 reps close grip (6 to 8 inches apart grip) 2 sets
A general understanding is that Chins are done with a underhanded curl grip, fingers facing you. Pullup's are with a overhanded grip, knuckles facing you. Hammer grips are when thumbs are facing back towards you. If you gym/training site has a pair of gymnastic rings or a rope climbing setup, might want to take advantage of that great experience also.
4) Dips 7-9 reps, I use a "V" bar so I can do narrow, middle and extra wide grips, 2 sets each. Each grip gives a different feel to a regular dip. Again, if having a pair of gymnastic rings, might suggest giving them a try with regular dips in your program.
All the above exercises are weighted and a done with a dipping belt. With dips, it can become a chore loading up those 50lb plates, just be warned. I have used a hoisting belt in the past for dips, but don't go near that heavy any more.
On different days, twice a week, I do the Tabata interval workout program. That's 20 seconds max effort, with a 10 pause between efforts. Air-Dyne, an older model, is what I use. I do nine cycles. Also try to get in 250-300 Hindu squats in the mornings, every other day.
Good Luck.
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While my routine is about a basic as one can get, yours is elaborate and sophisticated. I had to think about bodies in space for a moment before I actually got what you meant. None of the many gyms I've used has a V bar dip setup. I also had to look up the Tabata interval workout program. It seems very intense. Is it the speed the main factor that makes Hindu squats different from other squats? I've done squats where my thighs didn't go past parallel to the floor. I have a flat/no ass, so I usually focus on going as deep as possible in hopes of building some glutes.
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Actually I would not call my above workout elaborate and sophisticated, pretty basic stuff, with the only exception being different grip/hand positions. The two upper body movements would fill the needs of a lot of guy's seeking strength and adding muscle mass. Making workout too complex is only self defeating for most men, unless only applying for special programs for short periods of time..
The above is called an abbreviated workout, very workable for the person short on time or the older gentleman. As one gets older personal vanity take over from the realty that those 2 to 2 1/2 hour workout become more like manual labor than productive training. The recovery of the CNS, is of prime importance of course, even when younger. Much more so with an older trainee. Some would add lateral raises , tricep and curl exercises to that above program. Though the chinup and dips are excellent arm builders by themselves.
Don't have to use a "V" bar for dips, though the gym's I have visit in SoCal usually will have one. As a teenager we used (neighborhood garage gym) two 2X6's where we could move around at different angles. Some have used folding saw horse, arranging them around, for "V" style dips.
I first leaned about Hindu Squats from Matt Furey and The Royal Court exercises (look it up if interested). That was decades ago, and have been using the Hindu squat version , on and off, since than. Just to say that Hindu squats are basic bwt squats, but with a different approach; breathing/depth/position.
I know that my saying that the 250 to 300 reps of those style squats seem suspect, by others have carried them to the 500 and higher rep range. You develop a rhythm and flow to the movement once getting into it. And after a while, higher reps seem the normal. You don't have to use speed at first, but you will develop a natural pace and flow for yourself, which may or may not include a higher speed. Got to find out for yourself, of course. Had no personal experience that Hindu squats put undo stress on the knees, but what I have heard from the others that knees/joints become much improved.
DR Tabata developed his method for the benefit of high level athletes. It helps to develop stamina (endurance & strength). A very simple concept where max effort is performed for 20 seconds with a 10 second pause and than back to the 20 second max, etc, etc, etc.. That's called interval training, which there are dozens of form in the training world.
Can do squats (whatever form you wish....bwt, weighted), rowing machines,DL's, cleans (done that...best in my view), heavy bag work, pushups, etc, etc, etc... Involving compound exercises is on prime importance.
Good Luck.
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I looked up Hindu squats before my previous response to you so I won't post a idiotic reply. I think I have done as many as 4 sets of 100 rep body-weight squats. You are right in that you get into a rhythm and high numbers of reps are not that hard. They are boring though. I did them while watching television. i remember them producing an amazing pump which feels both good and weird at the same time.
After a lifetime of lifting weights and exercising, one thing has become clear and that is variety is the way to go. I bore easily.
One problem I have with exercises that require a strong grip is that my hands are weak and damaged due to osteoarthritis and carpal tunnel syndrome, which I chose not to have repaired when a friend had that surgery and it resulted in his thumbs not functioning correctly although it relieved the pain, which like mine was constant. Dips are possible for me and I actually enjoy doing them. Chin-ups and pull-ups are more difficult. I generally do these using weight assisted equipment in order to do reps.
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Having a bit more time on my hands now, with my job put on limbo probably for at lease two or more months (but still on contract), I've started some old school type workouts. Stuff I started with in high school and which still appears just as, or more, productive that some of "modern and advance" training ideas today.
There's always been these legends about small semi private gym clubs where ungodly strong men are hoisting record breaking weight just about every workout. A myth to the general gym/spa/chrome & mirror palaces going public. Gym's where there are very few machines, if any, or even mirrors on the walls. Here's the facts, they do exist because I train at one. This is were my old school type workouts are taking place. Doesn't mean I'm special or better than anyone one else, it's just where I and some old friends of mine workout at....and have for years.
Workout
1...Jefferson lift...2X12.... Switching from left to right front hand position each set.
2...Harness lift...about a 3/4 ROM to the top..3X12. Can be amazed at the amount of weight one can handle in this exercise.
3...DB side press..2X7-9..not to be confused with a regular DB overhead press. A DB side press is done with one arm at a time and with a upper body bend to the opposite side of where your pressing from. Can get adjusted to using some very impressive weight here. I start and clean from the floor. Some guy's from the rack/boxes/stand.
4...Dips, weighted. 2X7-9... much overlooked power & mass movement when approached seriously. I have used chains...but now a dipping belt. (notice that decline benches are becoming popular.....actually for most , dips and a proper hand spacing can work the chest better as opposed to declines presses.....just my view only)
5...DB Hi-Pull...2X7-9...one arm at a time. Usually brace the free hand against what ever is handy.
6...Barrel cleans & press....3X6-8 We have a 55 gallon oil drum which has been loaded with water, allowing different weight to the barrel. Clean & press or just cleans give a great workout. Grabbing the narrow rims improves the grip also. Kind of fun lift for me.
Good Luck.
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Good stuff.
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Great reading this thread - Interesting.
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Current workouts (can't really call them serious training at 48 years of age any more. Still interesting and productive)
1) Kneeling Squats..... one knee at a time. Not to be confused with lunges, the mechanics can be quite different.. BB on shoulders, I take a knee and touch the floor each rep, with a 1-2 second pause at the bottom. 3x6-9. You will not get the ham stretch as you may with the regular lunge.
2)BB Shrug..... Try keeping the elbows somewhat tight against the body, else the biceps can come into play...which you do not want to happen. The traps are a short range muscle, and as most short range muscles, very powerful. Might try using different hand positions. A extra wide collar to collar grip (snatch) may give different results than the normal a bit wider that shoulder grip.It can give a better stretch. If using a trap/shrug bar, can get a more natural thumbs forward grip.. 3x6-9 300 to 400lb workout poundage easily handled after a while, even for a average lifter.
3) Bent Arm Pullover & Press....using a BB. I place a BB at the end of a bench, on the floor. Pull it up and over my head to my chest. Than press the BB off my chest overhead. One of the all time better compound movement for strength and size. Don't have a too close of a grip. I'm about 12"-15" or so. I had used DB's mostly in the past, so doing a change up now. 3x6-9
This is called a Abbreviated Workout. Short and to the point. Other many, many version of course, but this suits my present needs. KISS and all that.
Good Luck
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I'm 62. Been training longer than you've been alive.
You have much time left.
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IroNat
Didn't mean I have one foot in the grave and the other one slipping at the edge, just not that burning desire for training and beating my PB. Have the desire, but the flame is a little lower now, rather than burning..
There's a blackboard (green actually) up on a wall where I train most of the time. We have club records of the guys working out here and their club records on certain lifts. Like; DL, BP, SLDL, chins, etc. I'm still up on a couple of those....though haven't looked for awhile.
My view only....with lifting it's pretty much 60% physical and 40% mental. Don't take training to that intense level anymore, but do enjoy working out. Never had a serious injury lifting. Did have major back surgery back in the day, but that was a sports injury.
Good Luck
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IroNat
Didn't mean I have one foot in the grave and the other one slipping at the edge, just not that burning desire for training and beating my PB. Have the desire, but the flame is a little lower now, rather than burning..
There's a blackboard (green actually) up on a wall where I train most of the time. We have club records of the guys working out here and their club records on certain lifts. Like; DL, BP, SLDL, chins, etc. I'm still up on a couple of those....though haven't looked for awhile.
My view only....with lifting it's pretty much 60% physical and 40% mental. Don't take training to that intense level anymore, but do enjoy working out. Never had a serious injury lifting. Did have major back surgery back in the day, but that was a sports injury.
Good Luck
I know what you mean. Somehow the desire to go balls-to-the-wall on a set of heavy squats is lacking.
The venom in the bloodstream is less potent.
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Current Workouts: Higher reps this time.
1)...BB Hack Squats. Dead stop at the bottom of each rep..2 to 3 seconds....shrug at top
position each rep. 4x12-15
2) Bulgarian DL...toes on 2x4 for a better stretch for hams and calf's. . Not meant as a heavy
duty power movement this time , as if feet were flat on the floor. . .. Go slow at first if using it.
Hams' and calf's can be greatly improved by well planned stretching, weighted or not.
3x12-15
3)...straight arm pullover, slight break at the elbow joints. Keeping the lower back on the bench,
no arch. Use single DB. 2x12-15 lighter weight used.
4)...Bent arm pullover and press. A ultimate upper body compound movement. DB's, but have
used a BB. I press off between each rep. Some will press at the end of the last pullover rep.
whatever way you like. 2x12-15 Can apply some impressive weight used in this exercise.
5)...Chin behind neck, to nap of the neck. not weighted. A much over looked exercise. 2x10-12
6)...DB side press, one arm. Not to be confused with a regular DB overhead press. More leaning and some body English to start. Pretty much a mass and power exercise when done with serious
intent..
Good Luck.
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Had a 2 1/2 week break from any workout, with a mini vacation. Where can you go during this induced and false created panic...lots of places really. Living in San Diego county, many options and also getting away from the governors overbearing mandates. No ones going to find or bother you anyway, if you know where your going...
1) Squat 5X20reps. A set of 20 reps pullovers between each set of front squats..5X20
2) Incline Bench. around a 60 degree incline. 5X20reps
3) BB Row...pull to the lower gut and than stand up and continuing the pull to the lower rib box. 5X20 reps
I'm using the same weight during each exercise and never going to a point of failure. Example..if using a 100lbs for squats, than that would be for all the sets. This program is a version of "100's", which seems to becoming popular out here. For me, it's a good way to get into a workout cycle after a layoff.
Use to workout with this Filipino gentleman who used this style program (5X20) way back in the day. He would usually take 3 or 4 months off from workouts and when getting back in the gym he did this program .He was one of the few guy's I witnesses to actually grow from workout to workout. I was in my mid 20's at the time, and it did help with adding muscle mass, including strength gains, at a somewhat fast pace. Make no mistake, handling mostly higher reps can increase size and strength, if the right attitude and training program is applied.
Good Luck
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Had a 2 1/2 week break from any workout, with a mini vacation. Where can you go during this induced and false created panic...lots of places really. Living in San Diego county, many options and also getting away from the governors overbearing mandates. No ones going to find or bother you anyway, if you know where your going...
1) Squat 5X20reps. A set of 20 reps pullovers between each set of front squats..5X20
2) Incline Bench. around a 60 degree incline. 5X20reps
3) BB Row...pull to the lower gut and than stand up and continuing the pull to the lower rib box. 5X20 reps
I'm using the same weight during each exercise and never going to a point of failure. Example..if using a 100lbs for squats, than that would be for all the sets. This program is a version of "100's", which seems to becoming popular out here. For me, it's a good way to get into a workout cycle after a layoff.
Use to workout with this Filipino gentleman who used this style program (5X20) way back in the day. He would usually take 3 or 4 months off from workouts and when getting back in the gym he did this program .He was one of the few guy's I witnesses to actually grow from workout to workout. I was in my mid 20's at the time, and it did help with adding muscle mass, including strength gains, at a somewhat fast pace. Make no mistake, handling mostly higher reps can increase size and strength, if the right attitude and training program is applied.
Good Luck
JPM:
How are you doing, Sir?
I was honestly planning to PM you within the next week to make sure you were still alive.
Glad to know you're on the right side of the grass and still lifting, brother!!
Regards,
Monty
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Montague
Still sucking in air and among the living.
Nothing new with me, was just driving around the mountains, high and low deserts and the beaches for a few weeks (actually you could do all those places in one day in SoCal, if you wanted). Got a tricked out truck with two other couples along with us. A little adventure along the way, but that's another story. Also trying to dodge the 70-80 mph wind gush and fires was something else. Plus we had a flash flood warning alert near the end of the trip. Still nice to get away with people you like.
GB is pretty boring actually. I can understand some of the bonding between guy's, the making of enemy's and the keyboard warriors, etc. Plus all the "experts with their only way to train delusions." Pretty much goes along with human nature and the character of some. A few guys have the need to post almost every day, like their personal diary. Cool I guess, but don't really care if they mowed the lawn, went out to eat, eyed a chick who was eyeing them or what even family matters they are going through at present. Plus the guy's who are God's gift to women, who really might just be home Saturdays nights stroking it to porn. And hope mom's doesn't hear them in the next room.
Excuse my rant....Anyway Montague hope you and yours are doing well and in good health. Don't know which state you live in but wishing a happy family gathering on Thanksgiving for you. It's going to be the more the merrier for my family. The governor may have to send in a SWAT team to break it up.
Good Luck
Plus some of the personal workouts theories leave me in wonder.
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One thing for sure. Fans of bodybuilding and bodybuilders are a strange group of people. Posing to music oiled up for screaming admiring men while barefoot? It's also a drug culture. Tired of guys that take drugs giving bodybuilding advice when they know with every fiber of their being they would look like absolute crap without the drug assist. They would be more honest if they said, "It's not my work ethic or my work out knowledge that gave me this great physique. It's the drugs. I could prove it too. I'll go off drugs completely for six months and you will see how much I deteriorate."
No argument from me that many guys on this site are the dregs of society. I try to stay positive. Working out has been my passion for over 45 years. I never ever call myself a bodybuilder. I hope you try to stay positive too. If keeping your diary of working out in the training section gives you pleasure or a distraction from life I hope you continue. I was told no one reads this section but I have over a quarter million views on my old man training journal. I normally type out my workout thoughts as a cool down after the work out. I only come to this site for fun. When it ceases being fun I will leave.
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Had a 2 1/2 week break from any workout, with a mini vacation. Where can you go during this induced and false created panic...lots of places really. Living in San Diego county, many options and also getting away from the governors overbearing mandates. No ones going to find or bother you anyway, if you know where your going...
1) Squat 5X20reps. A set of 20 reps pullovers between each set of front squats..5X20
2) Incline Bench. around a 60 degree incline. 5X20reps
3) BB Row...pull to the lower gut and than stand up and continuing the pull to the lower rib box. 5X20 reps
I'm using the same weight during each exercise and never going to a point of failure. Example..if using a 100lbs for squats, than that would be for all the sets. This program is a version of "100's", which seems to becoming popular out here. For me, it's a good way to get into a workout cycle after a layoff.
Use to workout with this Filipino gentleman who used this style program (5X20) way back in the day. He would usually take 3 or 4 months off from workouts and when getting back in the gym he did this program .He was one of the few guy's I witnesses to actually grow from workout to workout. I was in my mid 20's at the time, and it did help with adding muscle mass, including strength gains, at a somewhat fast pace. Make no mistake, handling mostly higher reps can increase size and strength, if the right attitude and training program is applied.
Good Luck
High reps are the best to get back into working out. It seems to wake up muscle memory the fastest. At least that's my empirical experience.
San Diego county is stunning. Home of the rich and famous. My sister in law lives there in a town that slips my mind. The development is gated and each house has their own electronic gate on their fence. Past her back yard I could see mountains in the distance or were they really big hills, lol? I really thought I would see Tom Cruise exit one of the houses it was so amazing. Truly the most beautiful part of the country I have ever seen. Talking to so many people I was shocked how many work out of their house and this was pre covid. The wealth there is incredible. Everyone seems to think living in a million plus house is normal.
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Current... going for the short and to the point workouts. Time is a factor, so keep workouts to 45-50 minutes, trying for a good pace.
Workout A
1) Dips...weighted 3x7-9
2) BB row...curl grip 3x7-9
3) Upright row EZ bar 3x7-9
4) Front raise EZ bar 3x7-9
5) Lateral raise start by holding DB's as if doing DB curls. Keep that position through the exercise to shoulder height and than back down again. 3x7-9
Workout B
1) Hack BB squat. think of it as a reverse DL. And with better leverage, for me anyway. 4x10-12
2) Front squat 3x10-12 a low, sitting position at bottom
3) BB shrug, in PR 3x10-12 extra wide grip. I touch the inside collars, just saying.
Based on a mon-wed-fri 3 day a week program it would be: mon- workout A weds-workout B fri workout A. The next week it would be mon workout B wed workout A fri workout B alternate every week, stating with each mon.
Good luck
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Current:
Workout A
1...BB hack squats 3x8-12
2...BB shrugs. Close grip, elbows against the body. 3x8-12
Do both in the Rest-Pause style. 10-12 seconds between individual reps. Add plates each set
Workout B
1...DB Front raise. alternate right & left arms. Slight bend at elbow, bringing DB just above the top my head level, straight in front. 2x6-9 reps
2...DB lateral raise. Alternate right and left arms to the sides. Slight bend at the elbow. Bring DB just above the top of my head level. In line with body. 2x6-9
3...DB side pull up. Alternate right & left arms. DB at the side, hammer grip, pull the DB straight up alongside the body (not out). Won't travel very far, but don't worry it's a very effective movement for the lateral and posterior delts, along with the upper traps. Can work up to some impressive poundage after a while. 2x6-9
4....Dips. weighted. 2-3 seconds dead stop at bottom of each rep. 3x6-9
Workout A can be done on Monday. Workout B on Wednesday Workout A on Friday. Next Monday I would do workout B. Wednesday workout A. And Friday workout B.
Alternate each week. Though I can't always workout on a set day, so have to make adjustments due to my job. .
I don't do a lot of sets, except when on a program like 10x10's ( great training system, but not to be done on a regular bases). Might find that the older you get in training, the less number of sets, per exercise, you need to make continual gains. Giving recovering a greater chance, a very important element for anyone. And avoiding unneeded injury's.
Good Luck.
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Current:
Workout A
1...BB hack squats 3x8-12
2...BB shrugs. Close grip, elbows against the body. 3x8-12
Do both in the Rest-Pause style. 10-12 seconds between individual reps. Add plates each set
Workout B
1...DB Front raise. alternate right & left arms. Slight bend at elbow, bringing DB just above the top my head level, straight in front. 2x6-9 reps
2...DB lateral raise. Alternate right and left arms to the sides. Slight bend at the elbow. Bring DB just above the top of my head level. In line with body. 2x6-9
3...DB side pull up. Alternate right & left arms. DB at the side, hammer grip, pull the DB straight up alongside the body (not out). Won't travel very far, but don't worry it's a very effective movement for the lateral and posterior delts, along with the upper traps. Can work up to some impressive poundage after a while. 2x6-9
4....Dips. weighted. 2-3 seconds dead stop at bottom of each rep. 3x6-9
Workout A can be done on Monday. Workout B on Wednesday Workout A on Friday. Next Monday I would do workout B. Wednesday workout A. And Friday workout B.
Alternate each week. Though I can't always workout on a set day, so have to make adjustments due to my job. .
I don't do a lot of sets, except when on a program like 10x10's ( great training system, but not to be done on a regular bases). Might find that the older you get in training, the less number of sets, per exercise, you need to make continual gains. Giving recovering a greater chance, a very important element for anyone. And avoiding unneeded injury's.
Good Luck.
JPM:
Always a pleasure reading your posts in this log.
I’m also happy to see you posting from the right side of the grass, and I hope you continue to do so for a very long time, Sir.
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Right back at you Montague. The best to you.
Still befuddled by some of the programs the older guy's are attempting here at Training Q&A. Not a criticism, just an observation. Guess the point is never surrender, never give up to advancing years, no matter what form of exercise you may do.
See quite a few guy's in their late 60's and even 70's doing heavier squats and rack pulls/DL's. These are the older more experienced lifters. But none do BB flat benches any more, not for years. DB inclines very popular here.. Into a rep range of 6-8 and 2-3 sets max, for just about every exercise they do. The simple pullup is also quite popular, hammer grip. Actually few, if any, run as part of their workout scheme.
Good Luck.
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I usually stay on a program for 6 to 8 weeks. Some times to 12 weeks, take a week off and than return to some other type of training program..
Current
A) 1. chin behind neck...touching the neck 3x6-9 weighted
2. Press behind neck...sitting 3x6-9
3. Upright rowing (EZ Olympic type bar) 3x6-9
4. DB pullover & press 3x8-10
Exercises 2 & 3 are not designed for everyone. Some may have a problem with
one or both. To me they have proven true strength and rewarding movements,
never an issue. I don't do any direct arm exercises.
B) 1) Step up on boxes, alternate each leg every rep. BB on shoulders. 3x10-12
2) Body leg curl.....Having the ankles held by a training partner while laying face
down on a matt, curl the body up to a knelling position. Very affection exercise
for direct ham involvement. Usually hold a BB plate in front my chest. 3x12-15
I'll full stretch, with my toes on a 2x4, for couple of minutes before these leg
movements. Don't do any calf work at all.
A times I will do sit ups. Knees drawn up and under a strap, I will hold a BB above
my body (like the start of a BP) and sit up. As my body raises, the BB will raise
also to above my head at the top position of the sit up. In the position of overhead
press. 3x6-9 Also use a Ab wheel from time to time...standing.
Alternate days between A & B workouts
Good Luck.
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Current
Trying to hit the three functions of a pulling motion
1...Pullups.. hammer grip ...pulling down and into the body
2...BB row...curl grip, grip under handed rather than overhanded......pulling from in front and into the body
3...High Pulls...pull bar up to around lower pecs. No leg action/body English, as in regular Hi Pulls off rack...pulling up and along side the body.
Trying to hit the three functions of a pushing motion
4...Overhead Press off rack.... up and away from the body
5...Bench...away and in front of the body
6...Dips pushing down and along side the body
The three phase idea seems to handle the push and press functions quiet well. 3x6-9 all exercises
I do legs on a separate workout day. Currently doing low bench squats 10x10. I do light stiff legged DL's, with toes on a 2x4 after 20x3 Find those stretches help my legs recover quite well after the squats.
Good Luck
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Actually those bench squats are Front bench Squats 10x10.
That's a touch & go rep, when the butt hits the bench spring right up quickly. Front squats tend to influence the lower quads quite well, giving Olympic lifters as an example of some pretty good lower quads development (tear drops.....above the knees).
Good Luck
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Current
general stretch and warmup....swing bell pullovers, around 50 reps or so and/or hanging from an overhead bar, with dipping belt attached. Using wide to narrow grips. Can include one arm hangs, also good for the grip. A couple of minutes total of hangs. Hangs seem to loosen and setup my whole bod; spine, upper/lower back, hips, legs, etc.
Workout A
1. BB shrugs wide inside collar to collar hand position. A whole different feel and stretch to the common BB shrug. 3x10-12
2. HI pulls, DB alternate each arm 3X10-12.
3. BB incline press . close grip, elbows in and close to the body 3x10-12
4. Side one arm DB press, alternate each arms (not to be confuses with the standard one arm DB overhead press) 3x 10-12
Workout B
warmup..50 to 100 Hindu squats. and Ham full stretches.
Been doing 10x10's (GVT) for squats. and 10x10 for leg curls. Actually I'm getting use to these combo movements. Legs feel pretty good doing them. With GVT only a moderate is used.
Take at lease 2 days (sometimes 3) days between workout A & B
Good Luck.
(was doing heavy partial rep's my last workout training before this current one.....very productive I must say. Now easing off a bit. The old heavy-light theory of training cycles works well for me as I approach 50 years of age)
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Current workout, which is including the rest-pause system on my final set of each body part worked. On that final set I will increase the weigh 30-50 lbs or so, depending on the exercise used. The Rest-Pause system requires 10 to 12 (some versions are 12-15) seconds break between each rep done. Which in it's self could be considered a mini set within a set. (not giving the actual poundage I use, not going through that mess again)
1....BB Hack squats 3x12 On the last/third and final set (Rest-Pause) I add 50lbs and probably get 8 to 10 reps.
2... DB straight arm pullovers. General stretch for the total upper body. 2x40.. No R-P here
3...Front BB press from rack. Rest the bar on the heels of the palms for better direct leverage, 3x8 to 10 reps. Rest-Pause on the third and final set, adding 30 lbs for around 10-12 reps.
4...Up-Right rows.. using an Olympic style EZ bar. 3x10-12. Rest Pause on the third and final set, adding 30 lbs for 10-12 reps.
That's the total workout. As said many time before, I do not work any direct arm exercises . The above one twice a week. Usually do 50-100 Hindu squats before legs, which can also gear up the whole body.
Good Luck
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Have currently readjusted my workout. Have replaced the Rest-Pause. Am now doing Pre-Exhaust for total workout sets. With the same basic exercise as before.
With Pre-Exhaust you use a lighter movement (usually a leverage movement) before the heavier main exercise. If doing benches you would do a lighter leverage movement like DB fly, pec deck, etc and than, without any rest at all the heavier BP. This is not new, it's strictly old school BB'ing . Been around for decades.
Workout.
1....Sissy squats 3x8-10
2....Hack Squat 3x8-10 .Would suggest doing leg extensions, rather than Sissy squats. Sissy squats may be new to some people and requires a learning curve. All this is my personal workout and may not be fully suited to others. As your workouts might not be to me.
3....EZ Bar front raise 3x6-8
4....Front Press off of rack 3x6-8
5....DB lateral raise 3x6-8
6...Upright row..EZ bar 3x6-8 upright row are a excellent delt workouk. As well as traps and forearms/biceps.
I don't do arms. But might suggest with Pre-Exhaust ..remember no rest between exercises and 90 rest between compound P-E sets..
Triceps ...
1....DB Kick backs 3x8-10 a very good movement which most guys reject for whatever reason.
2...Dips 3x8-10
Biceps
3...DB one arm sitting concentration curl.. Elbow resting against the inner thigh. 3x8-10
4...Cheat curl...either conventional of EZ bar 3x8-10
Good Luck.
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Good to see you posting again bud! :)
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Thank you Wes.
You seem to have your training in very good order, Good Luck.
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Thank you Wes.
You seem to have your training in very good order, Good Luck.
I`m trying my best my friend.
All the best to you buddy! :)
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Workout A
1...Good Mornings, bar held on the upper traps. Hold at count of 3 at the lowers point, around 80-90 degrees. Do not force any stretch. Just to note that the Good Morning is not the same as the Stiff Legged DL......seems some confusion in this regard.
2...Reverse leg curl. Ankles are held under a strap or have a training partner hold ankles down. Start by laying prone (face down) on the mat and curl my body up to a straight up position. Will hold a BB plate for added resistance. Also this is not the same as a standard leg bicep curl on any type machine.
3...BB Hack squat. Think of BB Hacks as reverse DL's. For me any way, finding that my body is much better lined up lifting off the floor than regular DL.
Workout B
1...Handstand presses on a floor . Both feet leaning on a wall for better balance. Excellent for improving the overhead press, with some different muscle brought into play (have to find that out yourself) With workout floor blocks usually 4-6" or so.
2...Dips. Added plates with dipping belt. Knuckles facing front which can affect the pec-delt muscle tie in.
3...Chins...weighted,using a neutral grip thumbs facing back.
4... One arm DB Hi-pulls.
My rep range and style are done not in the normal way, just to say. My rep range may be anywhere from 5 to 18 reps on different workout days. Not the Wave style, but something a bit different. A lifting friend of an ex coach got me doing this stuff, with interesting results. I believe some of you more experienced serious lifting guys may know what I mean. It can take the boring out of a lot of workouts , for me anyway. New variety each gym day.
Good Luck