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Getbig Main Boards => Gossip & Opinions => Topic started by: Stavios on February 28, 2007, 02:10:47 PM
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Training arms with Hide - 08/23/2006
1 GIANT SET – done as a warm up with somewhat lighter weight – but making sure to SQEEZE muscle much longer in every rep…
A- Standing (leaning on the wall with hips and back “glued” to the wall) reverse grip EZ curl bar curls with 50 pounds X 10 reps
B- High pulley triceps pushdowns with for 10 reps (weight is different with each stack – so there is no point mentioning as a reference…)
C- Preacher curls with 80 pounds with the EZ-curl bar X 10 reps (squeezing at the top for 2 seconds and going ALL THE WAY down – to completely straight arms and pausing for the second)
D- Seated overhead triceps extensions with the same 80 pound EZ-curl bar for 10 reps
E- Seated straight bar seated curl with 40 pounds for 10 reps. From that seated position lower the bar to ALMOST touching your legs (I tell my clients to consider their legs are glass table and they have to touch that table – without breaking it). Than –contract your biceps as hard as you can as you are lifting the bar – ALL THE WAY until it touches your forehead. I also tell my clients to treat forehead as the “glass” – so they have to just touch it without breaking it).
F- Barbell French press (“skull crushers” – but not lowering the barbell to the forehead – instead lowering behind the head and resting it on the bench. After “2 second” COMPLETE pause in that position – explosively raise the barbell all the way up and make sure you contract your triceps in locked position (many have the tendency to relax in the top position as they are locking the elbows – but I insist in actually contracting the triceps as hard as possible in that position). Ten repetitions with 95 pounds.
G- Standing “power” EZ bar curls with 100 pounds for 10 reps using the wide grip. (explosive powerful reps with continuous tension throughout the set)
H- Dip machine – triceps dips. Ten repetitions with 150 pounds.
I- Preacher biceps “Hammer Strength” machine curls – 10 reps with 70 pounds.
J- Dumbbell triceps kick backs. Ten repetitions with 25-pound dumbbells.
Second GIANT SET:
Repeat A to J with heavier weight and add:
K – Seated dumbbell curls with supination at the top. Ten reps with 45-pound dumbbells
L – Close grip bench press – 10 reps with 135 pounds
Third GIANT SET:
Repeat A to L again with heavier weights and add:
M – Standing EZ curl bar close grip curls – 10 reps with 95 pounds.
N – “Arnold triceps pullover” - 10 reps with the same EZ- bar
Fourth GIANT SET:
Repeat A to N with the SAME weight and add:
O – Incline bench dumbbell Hammer curls with 25 pounds for 10 reps
P – Incline dumbbell triceps overhead extensions with the same 25-pound dumbbells for 10 reps
Fifth GIANT SET:
Repeating the giant set # 4 (previous giant set) but with slightly heavier weight.
Sixth and final GIANT SET:
Starting with:
Q – High pulley cable REVERSE grip triceps pushdowns (using the short straight bar). 120 pounds for 10 reps (holding the bottom position for 2 second maximal contraction).
R – High pulley upside down lying on the flat bench cable curls using the same bar, same grip and the same weight. Also holding maximal contraction for two seconds every single rep!
S – Triceps dips – using the body weight and strongly contracting the triceps at the top. Ten reps.
T – Low pulley cable curls for 10 reps (90 pounds)
U – High pulley overhead triceps extension in bent-over position – 10 reps with 80 pounds.
*******and after completing Q to U – continue by REPEATING complete fifth giant set (everything from A to P).
So LAST (sixth) giant set is combination of 21 exercises done ONE AFTER ANOTHER – without any rest in between (OK – with least amount of rest in between exercises. Longer rest beats the purpose of the giant sets. I DO NOT WANT TO GIVE the time for muscle to recover – so I insist that my partners move from one exercise to another AS FAST AS THEY CAN).
Last giant set is – 210 repetitions long!!!!
The whole workout is:” 890 repetitions long”
100 reps (1st giant set)
120 reps (2nd)
140 reps (3rd)
160 reps (4th)
160 reps (5th)
210 reps (6th)
I tried it yesterday, it was pretty awesome. I must admit that I wasn't able to go with heavier weights as the workout went by.
my arms a VERY sore today so I guess it worked well
thanks for the workout Milos
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BITCH WORKOUT
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How the hell do you accomplish Giant Sets these days with gyms as crowded as they are nowadays, forcing you to wait for your turn with the equipment? Maybe if you had your own private gym, otherwise, no friggin' way.
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i guess its a great way to get out of a plateau
just for a change every few months
no way anyone can do that many sets and reps every week
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no way anyone can do that many sets and reps every week
There is no way I would remember what exercises or what order to do them in :P
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milos real arm workout:
inject synthol and esiclene and hopefully not hit a vein and cause sudden pulmonary and cardiac failure.
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milos real arm workout:
inject synthol and esiclene and hopefully not hit a vein and cause sudden pulmonary and cardiac failure.
Another useless post.
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Another useless post.
care to describe your arm workout on the bowflex?
didnt think so.
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You'd have to bring a list of exercises with you.
I guess it might be good for shock value but there are easier less disorienting ways.
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care to describe your arm workout on the bowflex?
didnt think so.
Brainless & humorless once again.
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hahahahahaha, i don't give a shit if he did 11,558 reps, he's still using girl weight.
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haha people pay 100s of dollar an hour just to have some guy make em do
weird exercise combinations that anyone could make up.
heck, i could come up with some really really bizarre routines if i wanted to.
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Brainless & humorless once again.
you can think of all the 'less' words possible, you still havent given us your arm workout on your bowflex.
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you can think of all the 'less' words possible, you still havent given us your arm workout on your bowflex.
The funniest thing about this is the fact that "Icecold" is cracking only himself up. LOL
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The funniest thing about this is the fact that "Icecold" is cracking only himself up. LOL
believe me, funny is the last thing associated with you.
sad and pathetic come to mind.
you could stop all this by simply stating why you choose to use a bowflex and not go to a gym?
why have you not done so?
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The funniest thing about this is the fact that "Icecold" is cracking only himself up. LOL
No, pumpster, actually I laughed when I got to read Icecold's post in reference to your bowflex arm workout.
In fact, anything that could render a nice owning of you is always laugh material....
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No, pumpster, actually I laughed when I got to read Icecold's post in reference to your bowflex arm workout.
In fact, anything that could render a nice owning of you is always laugh material....
Is there anything more pretentious than "mr. michael moore"..bwahahahahaahahahah absolutely perfect for this blowhard.
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Is there anything more pretentious than "mr. michael moore"..bwahahahahaahahahah absolutely perfect for this blowhard.
Flame on, BLOWflex hero.........
Hey , Pumpster, I trained LEGS at a GYM today. It was GREAT !!! You should try that at least once in your lifetime, one of the greatest experiences ever!
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Flame on, BLOWflex hero.........
Hey , Pumpster, I trained LEGS at a GYM today. It was GREAT !!! You should try that at least once in your lifetime, one of the greatest experiences ever!
Someone posted this pic of the pretentious blowhard "dr. michael moorer"...ROFL
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Someone posted this pic of the pretentious blowhard "dr. michael moorer"...ROFL
:-\
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How the hell do you accomplish Giant Sets these days with gyms as crowded as they are nowadays, forcing you to wait for your turn with the equipment? Maybe if you had your own private gym, otherwise, no friggin' way.
I always go to the gym around 9 pm so there isn't a lot of people.
it took be about 10 minutes to put everything in place and I was ready to go !
I can't say I'd do it every week, I would alternate it with a heavy arms workout too with lower reps of 6-8
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Training arms with Hide - 08/23/2006
1 GIANT SET – done as a warm up with somewhat lighter weight – but making sure to SQEEZE muscle much longer in every rep… blah, blah, blah
I can see this workout giving you a great pump, esp. if you're on the juice. But if you're natural, it's probably good for only about 2 weeks, after which it'll fail to stimulate growth, since you need progressive overload and a 6-8 rep range (to failure) if you wish to induce eventual hypertrophy. Like someone mentioned before, it'd be good to use it to get through a plateau, by doing it a few times inbetween 12 week (or more) cycles of heavy training, but not make it a norm.
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how come putting someones name in quotes is supposed to be an insult. im surprised all the brainiacs on here cant come up with anything other than, ok "username" ::)
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milos is richard simmons on gear.
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milos is richard simmons on gear.
Miloos is nowhere near that masculine.
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Milos's Arms were his weakest link at some point. I guess his formula didn't work for him
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Milos's Arms were his weakest link at some point. I guess his formula didn't work for him
Yeah from the point he started lifting to now..
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How the hell do you accomplish Giant Sets these days with gyms as crowded as they are nowadays, forcing you to wait for your turn with the equipment? Maybe if you had your own private gym, otherwise, no friggin' way.
There is no way in hell I could accomplish these giant sets at the gym. Way too packed. You would need like 5 benches/pieces of equipment lined up.
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I can see this workout giving you a great pump, esp. if you're on the juice. But if you're natural, it's probably good for only about 2 weeks, after which it'll fail to stimulate growth, since you need progressive overload and a 6-8 rep range (to failure) if you wish to induce eventual hypertrophy. Like someone mentioned before, it'd be good to use it to get through a plateau, by doing it a few times inbetween 12 week (or more) cycles of heavy training, but not make it a norm.
Telling the truth,i think its quite opposite.
Its good for natural bber too. Because,you dont use heavy weight with forced reps and your muscle tissue would be repaired easily.If you lift heavy with forced reps,its very hard to recuperate until next workout day.
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If you lift heavy with forced reps,its very hard to recuperate until next workout day.
Which is why you adjust your rest periods.
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Telling the truth,i think its quite opposite.
Its good for natural bber too.
Of course; this theory that there are such defined, separate rules for naturals and juicers is always as amusing as it is unfounded.
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btw Stavios how long did this entire routine take
and how long of a break did you take between each giant set
that shit doesnt look like its possible to complete in under 2 hours
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Of course; this theory that there are such defined, separate rules for naturals and juicers is always as amusing as it is unfounded.
Yeah. But not so difficult to separate. Above all,juicers recuperate faster than natural. About muscle growth,i havent seen fine line as you say.
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Yeah. But not so difficult to separate. Above all,juicers recuperate faster than natural. About muscle growth,i havent seen fine line as you say.
Exactly, in terms of recuperation and perhaps endurance but these are only some of the aspects.
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i cant see how a natural (wich is not strong as a bull) can grow from that....the guy will finish the 3rd giant set with 5lbs weights. Would that cause growth? I can only imagine the 4th, 5th, 6th...set
The purpose on this is the 'shock' factor? is more of a 'defining' workout? i would like a lot to know what Milos has to say.... ???
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hahahahahaha, i don't give a shit if he did 11,558 reps, he's still using girl weight.
Question....you think that would work for a natural?
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imo, depends on the level of the natural.
My workout partner is an advanced natural with fuck-all genetics, so I think it'd work for him.
I just wonder about ovetraining
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How the hell do you accomplish Giant Sets these days with gyms as crowded as they are nowadays, forcing you to wait for your turn with the equipment? Maybe if you had your own private gym, otherwise, no friggin' way.
That's the only problem I have now.
My Gold's is so fucking crowded.
Back at my old hardcore gym, we could do giant sets.
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That's the only problem I have now.
My Gold's is so fucking crowded.
Back at my old hardcore gym, we could do giant sets.
The gym I train at is absolutely packed all day long, with the exception of early morning, and it doesn't start to thin out until after 8:30PM. Even at that time there are still 3 dozen people there at closing time. I'd be luck to find free equipment to do a superset with 2 exercises let alone a giant set of 5.
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A workout this complex is retarded. Its progressive weight training not rocket science. Milos wants people to think its rocket science. thats how he makes his dough.
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Someone posted this pic of the pretentious blowhard "dr. michael moorer"...ROFL
That dumb pic is funny but the comment the guy posted isn't? The guy owned you Pumpster. Your comeback reeks of desperation.
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That dumb pic is funny but the comment the guy posted isn't? The guy owned you Pumpster. Your comeback reeks of desperation.
You have serious issues with inadequacy dude, in no small part due to your 13" guns here on a bodybuilding site. You're absolutely friggin' ripe for the Milos plan, you loser. I can easily see your arms skyrocketing to at least 13 1/4" on it. Watch out for those stretch marks! ::)
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how come putting someones name in quotes is supposed to be an insult. im surprised all the brainiacs on here cant come up with anything other than, ok "username" ::)
settle down "halloweenman".
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I always go to the gym around 9 pm so there isn't a lot of people.
it took be about 10 minutes to put everything in place and I was ready to go !
I can't say I'd do it every week, I would alternate it with a heavy arms workout too with lower reps of 6-8
Pretty much agree, though I thrown in weeks with more reps (8-10) too.
The lighter weights you must use with Giant sets, forces your muscles to work a lot harder, but (the main reason I started to try the giant set method) allows your joints a rest. Since I started using giant sets about 3 months ago, my joints almost feel like new.
I don't use the program exclusively, and I'm not even Milos would use it every workout, every day for months on end. Every few weeks, though, it really gets you good.
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settle down "halloweenman".
ok "power rod" ::)
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I disagree - sorta. As you get more advanced, you require more varied stimulus.
But imo, you are right, those exercises he's doing are all very simple and basic ,so you're right, it's not rocket science in that sense.
On the other hand, its not what he's doing, its the fact that he's doing both a lot, quick, full contraction and sometimes partials or cheats, strategic pauses, and a huge variety.
Soon, Hyde will get accommodated to that workout and it'll have to change. My guess is that Milos changes it -- at least slightly -- each workout. Throw one or two exercises out, toss a new one in with an extreme angle or method to surprise the muscle.
But what he throws in, is what makes Milos, Milos. As his client changes, my guess is that Milos analyzes what's changing. Then throws in exercises to emphasize any weak points that are starting to appear. So it's a constant balancing act.
It's actually kinda cool. I'm just beginning to get it cuz my trainer is smart (I'm parroting what he tells me) not me.
;)
"Observe everything...accept what is usefull...discard what is useless and create YOUR OWN...(style of training)". - Bruce Lee
Every day is opportunity to learn something new...something better.
Tomorrow's workout will be better than today's...
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You have serious issues with inadequacy dude, in no small part due to your 13" guns here on a bodybuilding site. You're absolutely friggin' ripe for the Milos plan, you loser. I can easily see your arms skyrocketing to at least 13 1/4" on it. Watch out for those stretch marks! ::)
Wow, what an awesome comeback. ::)
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;)
"Observe everything...accept what is usefull...discard what is useless and create YOUR OWN...(style of training)". - Bruce Lee
Every day is opportunity to learn something new...something better.
Tomorrow's workout will be better than today's...
Weight training is simple. The greatest bodybuilders in history like Arnold, Sergio, Reeves used basic, straightforward routines. You could blow your arms up just using barbell curls, dumbell curls, lying triceps extensions, pressdowns and some forearm work. Thats about it.
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You have serious issues with inadequacy dude, in no small part due to your 13" guns here on a bodybuilding site. You're absolutely friggin' ripe for the Milos plan, you loser. I can easily see your arms skyrocketing to at least 13 1/4" on it. Watch out for those stretch marks! ::)
How many times you jerk off to that photo now>
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Milos method is pathetic, sarcev who the fuck has 4 hours to spend in a gym
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Milos's Arms were his weakest link at some point. I guess his formula didn't work for him
the formula is fucken useless, its like me saying "eat your dinner while hanging upside down" then if you diss it i'll say "Try it i bet you can't" hahahah
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Milos method is pathetic, sarcev who the fuck has 4 hours to send in a gym
It took me a little more than an hour to get it done
maybe an hour and a half at most
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It took me a little more than an hour to get it done
maybe an hour and a half at most
yeah i didnt mean literally but you get my drift, its still way to long and a waste, any of milos team won anything major lately????
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;)
"Observe everything...accept what is usefull...discard what is useless and create YOUR OWN...(style of training)". - Bruce Lee
Every day is opportunity to learn something new...something better.
Tomorrow's workout will be better than today's...
...
deep...
but you re still a guy who juices and make people who pays him believe they re gonna become muscular with your shitty training methods... Whoever you quote you re still doing the same thing than a lot of guys, like this arvilla idiot; benefiting from people's stupidity to get paid.
Its a joke, and you re part of it, you know how to take money from gullible people, and you know what makes you different; steroids. so stop trying to sound like a philosopher or wise trainer...you re just a roided business man, not a buddhist monk who mastered the meaning of life.
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yeah i didnt mean literally but you get my drift, its still way to long and a waste, any of milos team won anything major lately????
well you should take a look at his website: www.milossarcev.com/board
I don't care if his guys win something or not, I care about the progression.
If you go to his amateur section, you can see them changing by the day !
so something Milos does works very well, and I am gonna find that something 8) ( I don't think it is the drugs by the way, every other guy who takes steroids juice as much as those guys and don'T have 1/2 of their progress )
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...
deep...
but you re still a guy who juices and make people who pays him believe they re gonna become muscular with your shitty training methods...
Its a joke, and you re part of it, you know how to take money from gullible people, and you know what makes you different; steroids. so stop trying to sound like a philosopher or wise trainer...
true, acting like a philosopher is sad you just come off sounding like a fool...i agree shitty training methods
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well you should take a look at his website: www.milossarcev.com/board
I don't care if his guys win something or not, I care about the progression.
If you go to his amateur section, you can see them changing by the day !
so something Milos does works very well, and I am gonna find that something 8) ( I don't think it is the drugs by the way, every other guy who takes steroids juice as much as those guys and don'T have 1/2 of their progress )
good for his fans, personally i dont go for his methods, i consistantly have gains by lifting heavy and eating, fuck this 1467543 reps shit
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jeezus, when you think this newborn dalai lama nearly died of injecting synthol in his blood stream hahahaha.
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good for his fans, personally i dont go for his methods, i consistantly have gains by lifting heavy and eating, fuck this 1467543 reps shit
I like both methods
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jeezus, when you think this newborn dalai lama nearly died of injecting synthol in his blood stream hahahaha.
hahahah his a clown, getbiggers cannot be fooled
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i been saying the same thing in the milos thread a couple of months ago: all the giant sets etc..is just a way to fool naive newbies+some stupid bodybuilders.. as a personal trainer you have to trick people that you have some magic routines and "secret" knowledge. most guys who have worked out a few years could come up with bizarre routines. (hell even after a few weeks ..if you been doing some reading). Me i have a good imagination and could make up alot of bizaree training principles and routines.
sure you need to change your routine after 6-8 weeks or so..but its enough to change the order of exercises, volume, exercise selection etc you dont have you reinvent the wheel every fucking time you make modifications to a routine. Also in bodybuilding you dont need elaborate periodization schedules as some people would like you to believe.
straight sets with high volume will work wonders for the roided up freaks milos coaches. better than the mini loading ,lactic acid type trainining he does. lol hell with the amounts of super supplements these guys take it probably doesnt matter
training is very very simple. its not easy but it is simple. you need to bust your ass, but you dont need any fancy special routines.
choose a workout program that works your muscles 1-2 times per week. if you try to work your muscles to frequently the volume per workout your doing will be too low.avoid failure on most sets, do alot of sets. no forced reps etc
workout 4-5 days a week. boring but simple. the usual exercises for the bodyparts. nothing fancy.
do it 6-8 weeks then change the routine slightly. maybe little higher reps and/or change some exercises etc etc.
fucking simple.
no one should need a personal trainer for training info....its easy to find on the net. after you know the basics which shouldnt take more than a week to learn..a personal trainer shouldnt be needed at all.
only the weak minded whores who need a PT to push them in the gym would need a PT after they have learnt the basics. and if your so weak minded that you cant push yourself you shouldnt be in a gym.
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I like both methods
thats good
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i been saying the same thing in the milos thread a couple of months ago: all the giant sets etc..is just a way to fool naive newbies+some stupid bodybuilders.. as a personal trainer you have to trick people that you have some magic routines and "secret" knowledge. most guys who have worked out a few years could come up with bizarre routines. (hell even after a few weeks ..if you been doing some reading). Me i have a good imagination and could make up alot of bizaree training principles and routines.
sure you need to change your routine after 6-8 weeks or so..but its enough to change the order of exercises, volume, exercise selection etc you dont have you reinvent the wheel every fucking time you make modifications to a routine. Also in bodybuilding you dont need elaborate periodization schedules as some people would like you to believe.
straight sets with high volume will work wonders for the roided up freaks milos coaches. better than the mini loading ,lactic acid type trainining he does. lol hell with the amounts of super supplements these guys take it probably doesnt matter
training is very very simple. its not easy but it is simple. you need to bust your ass, but you dont need any fancy special routines.
choose a workout program that works your muscles 1-2 times per week. if you try to work your muscles to frequently the volume per workout your doing will be too low.avoid failure on most sets, do alot of sets. no forced reps etc
workout 4-5 days a week. boring but simple. the usual exercises for the bodyparts. nothing fancy.
do it 6-8 weeks then change the routine slightly. maybe little higher reps and/or change some exercises etc etc.
fucking simple.
no one should need a personal trainer for training info....its easy to find on the net. after you know the basics which shouldnt take more than a week to learn..a personal trainer shouldnt be needed at all.
only the weak minded whores who need a PT to push them in the gym would need a PT after they have learnt the basics. and if your so weak minded that you cant push yourself you shouldnt be in a gym.
said it all.
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Pumpster has been owned more then an 81' civic. Seriously Pumpster you have the worst comebacks on this site other then the shadow. I mean really even Bmacsys has owned you, that truly is sad :'(...
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Pumpster has been owned more then an 81' civic. Seriously Pumpster you have the worst comebacks on this site other then the shadow. I mean really even Bmacsys has owned you, that truly is sad :'(...
yes pumpsters comebacks are so boring lol.
it always goes something like this:
"you just proved that you have limited brain capacity without the ability to understand a logic reasoning thus verbally inept" bla bla....
(which doesnt mean anything as he doesnt discuss the subject at hand anymore)
when infact it is he that can never admit that he is wrong lol...also when debating with him he changes the subject when he realises he lost the argument.from that point on you will only have pre emptive attacks from his side.
his comebacks are the most lame on getbig..together with shadow. very true ;D
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yes pumpsters comebacks are so boring lol.
it always goes something like this:
"you just proved that you have limited brain capacity without the ability to understand a logic reasoning thus verbally inept" bla bla....
(which doesnt mean anything as he doesnt discuss the subject at hand anymore)
when infact it is he that can never admit that he is wrong lol...also when debating with him he changes the subject when he realises he lost the argument.from that point on you will only have pre emptive attacks from his side.
his comebacks are the most lame on getbig..together with shadow. very true ;D
Yes he feels he has won every argument without ever having to prove some kind of actual point.
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The posts between 16 year old "Mike" with 6 months of training wisdom and "Slaveboy" who takes him seriously are priceless. Carry on i'm flattered that you're basically admitting that you have absolutely nothing else to discuss LOL
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i been saying the same thing in the milos thread a couple of months ago: all the giant sets etc..is just a way to fool naive newbies+some stupid bodybuilders.. as a personal trainer you have to trick people that you have some magic routines and "secret" knowledge. most guys who have worked out a few years could come up with bizarre routines. (hell even after a few weeks ..if you been doing some reading). Me i have a good imagination and could make up alot of bizaree training principles and routines.
sure you need to change your routine after 6-8 weeks or so..but its enough to change the order of exercises, volume, exercise selection etc you dont have you reinvent the wheel every fucking time you make modifications to a routine. Also in bodybuilding you dont need elaborate periodization schedules as some people would like you to believe.
straight sets with high volume will work wonders for the roided up freaks milos coaches. better than the mini loading ,lactic acid type trainining he does. lol hell with the amounts of super supplements these guys take it probably doesnt matter
training is very very simple. its not easy but it is simple. you need to bust your ass, but you dont need any fancy special routines.
choose a workout program that works your muscles 1-2 times per week. if you try to work your muscles to frequently the volume per workout your doing will be too low.avoid failure on most sets, do alot of sets. no forced reps etc
workout 4-5 days a week. boring but simple. the usual exercises for the bodyparts. nothing fancy.
do it 6-8 weeks then change the routine slightly. maybe little higher reps and/or change some exercises etc etc.
fucking simple.
no one should need a personal trainer for training info....its easy to find on the net. after you know the basics which shouldnt take more than a week to learn..a personal trainer shouldnt be needed at all.
only the weak minded whores who need a PT to push them in the gym would need a PT after they have learnt the basics. and if your so weak minded that you cant push yourself you shouldnt be in a gym.
I find Milos' posts & workouts more interesting than this long-winded, rambling crap. And it's "you're" not your, except to those who haven't yet graduated high school. hahaahha
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I find Milos' posts & workouts more interesting than this long-winded, rambling crap.
:-*
haha pumpster continue mr banana trainer
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I agree with what you are saying slaveboy1980 for beginners. More of a keep is simple, routine.
But Milos is right when it comes to advanced -- drugs or no.
Sorry all, but if you can't see that then you are obviously still beginners and/or plateaued.
I've seen pics of some of you who comment on these techniques and you're obviously beginners and have no place making such assumptions. Its no different from you going up to the most advanced guy in the gym and trying to give him pointers. It happens apparently, but those guys are usually mocked into oblivion here on GetBig.
ta ta
no milos is not right when it comes to advanced...as you become more advanced you need more loading..but it sure as hell is not accomplished best by doing giant sets of 5 different exercises with minimal loading. its just made up shit that has no real purspose. its just for show..a front. as for how i look..im no newbie..and i look better than most people on this board. steroid free.
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I find Milos' posts & workouts more interesting than this long-winded, rambling crap. And it's "you're" not your, except to those who haven't yet graduated high school. hahaahha
You can perform that routine on your Bowflex? Cool! Make sure to add an extra rubber band for more resistance!
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Training arms with Hide - 08/23/2006
1 GIANT SET – done as a warm up with somewhat lighter weight – but making sure to SQEEZE muscle much longer in every rep…
A- Standing (leaning on the wall with hips and back “glued” to the wall) reverse grip EZ curl bar curls with 50 pounds X 10 reps
B- High pulley triceps pushdowns with for 10 reps (weight is different with each stack – so there is no point mentioning as a reference…)
C- Preacher curls with 80 pounds with the EZ-curl bar X 10 reps (squeezing at the top for 2 seconds and going ALL THE WAY down – to completely straight arms and pausing for the second)
D- Seated overhead triceps extensions with the same 80 pound EZ-curl bar for 10 reps
E- Seated straight bar seated curl with 40 pounds for 10 reps. From that seated position lower the bar to ALMOST touching your legs (I tell my clients to consider their legs are glass table and they have to touch that table – without breaking it). Than –contract your biceps as hard as you can as you are lifting the bar – ALL THE WAY until it touches your forehead. I also tell my clients to treat forehead as the “glass” – so they have to just touch it without breaking it).
F- Barbell French press (“skull crushers” – but not lowering the barbell to the forehead – instead lowering behind the head and resting it on the bench. After “2 second” COMPLETE pause in that position – explosively raise the barbell all the way up and make sure you contract your triceps in locked position (many have the tendency to relax in the top position as they are locking the elbows – but I insist in actually contracting the triceps as hard as possible in that position). Ten repetitions with 95 pounds.
G- Standing “power” EZ bar curls with 100 pounds for 10 reps using the wide grip. (explosive powerful reps with continuous tension throughout the set)
H- Dip machine – triceps dips. Ten repetitions with 150 pounds.
I- Preacher biceps “Hammer Strength” machine curls – 10 reps with 70 pounds.
J- Dumbbell triceps kick backs. Ten repetitions with 25-pound dumbbells.
Second GIANT SET:
Repeat A to J with heavier weight and add:
K – Seated dumbbell curls with supination at the top. Ten reps with 45-pound dumbbells
L – Close grip bench press – 10 reps with 135 pounds
Third GIANT SET:
Repeat A to L again with heavier weights and add:
M – Standing EZ curl bar close grip curls – 10 reps with 95 pounds.
N – “Arnold triceps pullover” - 10 reps with the same EZ- bar
Fourth GIANT SET:
Repeat A to N with the SAME weight and add:
O – Incline bench dumbbell Hammer curls with 25 pounds for 10 reps
P – Incline dumbbell triceps overhead extensions with the same 25-pound dumbbells for 10 reps
Fifth GIANT SET:
Repeating the giant set # 4 (previous giant set) but with slightly heavier weight.
Sixth and final GIANT SET:
Starting with:
Q – High pulley cable REVERSE grip triceps pushdowns (using the short straight bar). 120 pounds for 10 reps (holding the bottom position for 2 second maximal contraction).
R – High pulley upside down lying on the flat bench cable curls using the same bar, same grip and the same weight. Also holding maximal contraction for two seconds every single rep!
S – Triceps dips – using the body weight and strongly contracting the triceps at the top. Ten reps.
T – Low pulley cable curls for 10 reps (90 pounds)
U – High pulley overhead triceps extension in bent-over position – 10 reps with 80 pounds.
*******and after completing Q to U – continue by REPEATING complete fifth giant set (everything from A to P).
So LAST (sixth) giant set is combination of 21 exercises done ONE AFTER ANOTHER – without any rest in between (OK – with least amount of rest in between exercises. Longer rest beats the purpose of the giant sets. I DO NOT WANT TO GIVE the time for muscle to recover – so I insist that my partners move from one exercise to another AS FAST AS THEY CAN).
Last giant set is – 210 repetitions long!!!!
The whole workout is:” 890 repetitions long”
100 reps (1st giant set)
120 reps (2nd)
140 reps (3rd)
160 reps (4th)
160 reps (5th)
210 reps (6th)
I tried it yesterday, it was pretty awesome. I must admit that I wasn't able to go with heavier weights as the workout went by.
my arms a VERY sore today so I guess it worked well
thanks for the workout Milos
Thats not a giant set. It is a giant waste of time. Biceps and triceps are small muscles. How many sets do you need? Can't be working out very hard if you do that many sets.
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So when you say you need "more loading" are you referring to the amount of weight you lift per rep?
Correct me if I'm wrong, but I'm reading what you wrote as you saying: as you progress, you only need to add weight to your lifts -- so to get a Coleman-esk chest keep to your basic three bench (incline/flat/decline), but add weight to each movement as you improve.
Did I understand correct?
will this work if you're trying to gain strength too, or just for muscle?
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So when you say you need "more loading" are you referring to the amount of weight you lift per rep?
Correct me if I'm wrong, but I'm reading what you wrote as you saying: as you progress, you only need to add weight to your lifts -- so to get a Coleman-esk chest keep to your basic three bench (incline/flat/decline), but add weight to each movement as you improve.
Did I understand correct?
you need to do more sets and add weight. you dont need to limit yourself to the exercises you mention. but you shouldnt let lactic acid dictate too much...sure have a good pace thru the workout but db laterals with 10lb dumbbells?
better to do 4-5 straight sets with more weight.
if you calculate lbs lifted per time unit (no...not talking about lifting 5lb db for 1000 reps) you can lift a whole lot more with reg straight sets without forced reps (allows you to do more sets) compared to the things milos are doing.
east german scientist showed the need for loading already back in the 60s
as a bodybuilder do shit load of sets and avoid failure on most sets. (within reason!!)
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this is garreth's workout..... lift stick of butter to face bite swallow repeat
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this is garreth's workout..... lift stick of butter to face bite swallow repeat
LMAO ;D ;D
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i want to see an exclusively milos trained bber factor in a mr o posedown.
sorry, aint gunna happen doing jane fonda type workouts.
milos keeps challenging critics with the old, "last through one of my workouts." bullshit.
i know milos would not last 1 round with a 150lb pro fighter or survive a marathon (a bit of vomiting would be the least of his problems). does that mean milos is a pussy?
obviously not, but it is exactly the same thing when referring to training.
it is not some test of manhood or toughness, it is simply a means to build muscle tissue and strength and the K.I.S.S principle seemed to work fine for 8 time mr o, ronnie coleman. ;)
how many olympia's did you win again milos? :-\
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i want to see an exclusively milos trained bber factor in a mr o posedown.
sorry, aint gunna happen doing jane fonda type workouts.
milos keeps challenging critics with the old, "last through one of my workouts." bullshit.
i know milos would not last 1 round with a 150lb pro fighter or survive a marathon (a bit of vomiting would be the least of his problems). does that mean milos is a pussy?
obviously not, but it is exactly the same thing when referring to training.
it is not some test of manhood or toughness, it is simply a means to build muscle tissue and strength and the K.I.S.S principle seemed to work fine for 8 time mr o, ronnie coleman. ;)
how many olympia's did you win again milos? :-\
Can't really remember....I have to count all these sets and reps...so I can't confuse myself with such a difficult question: "how many Olympia's did I win?"...
Maybe someone should help me and find statistics from the Olympia...I think I qualified for 10 consecutive times WHEN I WAS COMPETING ( each and every year in the hardest decade of the century...)
But, besides the point - is Mr. Olympia winner the best training, nutritional, posing...etc expert just by winning the title?
For some of you that don't see the forrest from the tree - try to LOOK and maybe you will SEE - if you know what you are looking for...
Until than - GO HEAVY OR GO HOME (the only way to train ::))
Now - how about if I do your ten best lifts (your maximal poundages in 10 exercises of your choice) - in giant sets fashion (with 5 seconds rest between 2 exercises)...
You (whoever) maxout on whatever exercise...take necessary break to attempt NEXT exercise and maxout on that one...than the next...etc....
And after you complete your ten best lifts (YES - it can be for same muscle or for various musce groups) - I'll do exact weight but DOUBLE the reps and complete giant set of all ten exercises you choose - with only 5 seconds break in between...
New challenge...Sounds interesting?
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A question. You use forced reps during your famous giant set?
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you need to do more sets and add weight. you dont need to limit yourself to the exercises you mention. but you shouldnt let lactic acid dictate too much...sure have a good pace thru the workout but db laterals with 10lb dumbbells?
better to do 4-5 straight sets with more weight.
if you calculate lbs lifted per time unit (no...not talking about lifting 5lb db for 1000 reps) you can lift a whole lot more with reg straight sets without forced reps (allows you to do more sets) compared to the things milos are doing.
east german scientist showed the need for loading already back in the 60s
as a bodybuilder do shit load of sets and avoid failure on most sets. (within reason!!)
Gotta love the way this arrogant turd "slaveboy" has it all figured out when in reality all he's got is his own unproven theory that he talks about as if it's carved in stone. If he was smarter, he'd frame it as no more than an opinion; that would take some humility though. LOL
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i want to see an exclusively milos trained bber factor in a mr o posedown.
sorry, aint gunna happen doing jane fonda type workouts.
milos keeps challenging critics with the old, "last through one of my workouts." bullshit.
i know milos would not last 1 round with a 150lb pro fighter or survive a marathon (a bit of vomiting would be the least of his problems). does that mean milos is a pussy?
obviously not, but it is exactly the same thing when referring to training.
it is not some test of manhood or toughness, it is simply a means to build muscle tissue and strength and the K.I.S.S principle seemed to work fine for 8 time mr o, ronnie coleman. ;)
how many olympia's did you win again milos? :-\
I give Milos full credit for coming on here while correctly ignoring the usual group of arrogant getbig dickheads who think they know better.
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Ok, how about this...I did this last night (not NEARLY as hard as Milos' stuff, but might be a good example):
laterals with no time in between sets (drop weight, pick up new weight, go).
--nice warm up w/ stretching and very light stretching pullovers
--Started with my "sloppy" near max of 45lbs for 8 (each 8th rep is forced for each and every set...sometimes 7th or 6th as well)
--40 for 8
--35 for 8
--30 for 8
--27.5 for 8
--25 for 8
--22.5 for 8
--20 for 8
--17.5 for 8
--15 for 8
--12.5 for 8-ish (here's where I look really stupid - hardly being able to move 12.5lbs - using mad body english to get it up)
--10 for...well, I just held it at arms length and moved it around for a couple seconds...sometimes I'll do 7.5lbs and 5lbs, but was too tired last night.
--then went on to do some shoulder presses and other stuff...same technique but not as many sets cuz I'm dead already.
So I started with my max weight.
Ended with pussy weight I could barely do.
Basically doing what you say to do (a high load movement - 45's at start). AND doing what Milos says he's doing (high volume, failure on each set and doing pussy weights).
imo, this is awesome and makes my body feel an amazing runners-high, pump, and I grow doing this.
So, why is this wrong?
It's wonderful.
Gee, maybe some of the usual getbig tough guys on here ain't so smart after all, dismissing it from behind the safety of their keyboards without really knowing anything. hahaahahahahahahahah
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How the hell do you accomplish Giant Sets these days with gyms as crowded as they are nowadays, forcing you to wait for your turn with the equipment? Maybe if you had your own private gym, otherwise, no friggin' way.
fucken eh brotha i gotta wait my turn for an incline and flat bench let alone doing all that
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i want to see an exclusively milos trained bber factor in a mr o posedown.
sorry, aint gunna happen doing jane fonda type workouts.
milos keeps challenging critics with the old, "last through one of my workouts." bullshit.
i know milos would not last 1 round with a 150lb pro fighter or survive a marathon (a bit of vomiting would be the least of his problems). does that mean milos is a pussy?
obviously not, but it is exactly the same thing when referring to training.
it is not some test of manhood or toughness, it is simply a means to build muscle tissue and strength and the K.I.S.S principle seemed to work fine for 8 time mr o, ronnie coleman. ;)
how many olympia's did you win again milos? :-\
exactly keep it simple. its you and the iron, its war. the ancient war between the mind and steel.
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Milos, I think it's awesome that you post on this website, despite all the criticism and negatively... So first thank you for that.
Secondly, would you recommend this type of training for someone who is not on steroids? So many magazines speak of "overtraining" yada yada... You obviously are pretty unconventional with this method of training...
So you have clients who are 100% natural, (no steroids, no GH, no insulin etc), train in this method?
I'll give it a try....
Thanks for the info in advance,
-Kevin
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I give Milos full credit for coming on here while correctly ignoring the usual group of arrogant getbig dickheads who think they know better.
lol your belong to the same group, so dont feel lonely. :-*
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that type of workout will get you solid sphagetti-arms
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that type of workout will get you solid sphagetti-arms
thats funny, that's all you eat you carbed up fat girl
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Can't really remember....I have to count all these sets and reps...so I can't confuse myself with such a difficult question: "how many Olympia's did I win?"...
Maybe someone should help me and find statistics from the Olympia...I think I qualified for 10 consecutive times WHEN I WAS COMPETING ( each and every year in the hardest decade of the century...)
But, besides the point - is Mr. Olympia winner the best training, nutritional, posing...etc expert just by winning the title?
For some of you that don't see the forrest from the tree - try to LOOK and maybe you will SEE - if you know what you are looking for...
Until than - GO HEAVY OR GO HOME (the only way to train ::))
Now - how about if I do your ten best lifts (your maximal poundages in 10 exercises of your choice) - in giant sets fashion (with 5 seconds rest between 2 exercises)...
You (whoever) maxout on whatever exercise...take necessary break to attempt NEXT exercise and maxout on that one...than the next...etc....
And after you complete your ten best lifts (YES - it can be for same muscle or for various musce groups) - I'll do exact weight but DOUBLE the reps and complete giant set of all ten exercises you choose - with only 5 seconds break in between...
New challenge...Sounds interesting?
to pumpy and all the other members of the sarcev cheerleading squad, i'm sure milos is quite capable of defending himself.
a little hint: i seriously doubt that he comes to get big to get his ass kissed. ;)
to milos, how many olympia's did you win? well, the simple answer would have been none.
you might have misunderstood my point, that being,
RONNIE WON 8 STRAIGHT AND HE TRAINS HEAVY
there, does that make it clear for you?
the way you dismiss heavy training as inferior (to your method) is extremely arrogant seeing as you have NOTHING in the way of proof to refute it.
you simply exclaim that your jane fonda type work out is more effective but you can't give me a single example of it's success over the tried and true methods ie
ronnie - heavy
dorian - heavy
joe bloggs - milos trained
are you getting my point yet or do we need a croation interpreter to explain it to you?
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I THOUGHT MILOSH WAS SERBIAN , WHY R U SAYIN HE NEEDS A CROATIAN INTERPRETER?
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New challenge...Sounds interesting?
Hows luke wood feeling milos????
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Ok, how about this...I did this last night (not NEARLY as hard as Milos' stuff, but might be a good example):
laterals with no time in between sets (drop weight, pick up new weight, go).
--nice warm up w/ stretching and very light stretching pullovers
--Started with my "sloppy" near max of 45lbs for 8 (each 8th rep is forced for each and every set...sometimes 7th or 6th as well)
--40 for 8
--35 for 8
--30 for 8
--27.5 for 8
--25 for 8
--22.5 for 8
--20 for 8
--17.5 for 8
--15 for 8
--12.5 for 8-ish (here's where I look really stupid - hardly being able to move 12.5lbs - using mad body english to get it up)
--10 for...well, I just held it at arms length and moved it around for a couple seconds...sometimes I'll do 7.5lbs and 5lbs, but was too tired last night.
--then went on to do some shoulder presses and other stuff...same technique but not as many sets cuz I'm dead already.
So I started with my max weight.
Ended with pussy weight I could barely do.
Basically doing what you say to do (a high load movement - 45's at start). AND doing what Milos says he's doing (high volume, failure on each set and doing pussy weights).
imo, this is awesome and makes my body feel an amazing runners-high, pump, and I grow doing this.
So, why is this wrong?
It's wonderful.
good that you had a fun workout and that it felt good for you..but i doubt you will be doing this kind of workout every shoulder workout , the last few sets burned like hell im sure but i doubt they will lead to alot of extra muscle building.(loading minimal at this point eventho it burns like hell)....also you didnt specify the other stuff you did. also very hard to track progression using the workout you did.
next time try to do strict 6x8-12 laterals (with 30-35s or something) same weight thru all the sets. then do some kind of presses for 5-6sets with same weight (alittle less than you use normally for shoulder press....but you will do more sets with the weight..so in the end loading will be superior still) thru all the sets (1-2 sets before that to get into the movement eventho your shoulders are warmed up from prev exercise)
then do same thing with you fav rear delt movement.
avoid failure for the most part..only last set should be to failure or very close to failure. no drop sets, no forced reps..
also you have misunderstood what kind of training i was talking about..im talking about 15-20 sets body part not going to failure on most sets and avoiding failure most of the time..and no forced reps or drop sets (only during briet periods of time). to be honest its nothing revolutionary....gironda talked about this kind of training...in my opinion one of the few things he was correct about.
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Last night I did the same thing as shown in this post: http://www.getbig.com/boards/index.php?topic=131450.msg1867701#msg1867701
Immediately after I did seated dumbell presses:
50x12
55x10
60x8 then paused and did 4 more
Then:
smith machine presses - 4 more sets (2 full extension, 2 partial to cut out tricep usage)
Then:
standing barbell presses - 4 weird sets: I'd do 8-12, set it down for a second, and do 4-8 more.
Then:
the rear-delt ones where you put your forehead on a seat - 4 sets
All done within an hour. So fairly fast.
..then triceps
But I do go to failure on each set. Forced reps on all of them. Negatives on smith machine and standing barbell presses...and some negatives on the dumbell presses.
----Ok, but I didn't read what Milos as saying that his sets don't go to failure, do forced reps, drop sets and only does 15-20 reps.
I read that he does do all that, and typically uses 8-12 reps because you physically can't do more after going to failure, forced reps and perhaps negatives.
So there is apparently a breakdown in the interpretation of what Milos is saying.
Milos, with your Hyde routine for example, are you using:
--forced reps
--negatives
--sets to failure
--reps between 8-12
--drop-sets (I don't really count this as being a factor since it's just another method, not specifically a measurement of intensity like forced reps or negatives)
-----
I just re-read your second paragraph...which sorta contradicts your last paragraph. In the second, you advise me to use strict movements and no failure/forced till the very last set, and lots and lots of sets. Isn't that exactly what you are saying Milos teaches? Strict movements, no failure/forced reps, lots of sets with light weight?
So according to your second and third paragraphs, the only difference between your training style and (what you say is) Milos' training style is that you'd use 8-12 reps, while he's using 15-20 reps. Not much of a difference...but I still think Milos does use forced reps, etc...(as I asked him above for clarification).
aside: I've tried the strict laterals and they don't do much for me. Same with not going to failure or forced reps. Turns into a soft-boiled egg workout and I join the ranks of the weekend warriors and bench/bis crowd who never progress.
no he does loads of drop sets etc...which means you are lifting a large part of the workout at weights that are alot less than you could handle. =minimal loading...
do straight sets with higher weights, avoid failure and drop sets (most of the time).thus enabling you to do more sets (=more loading)
as for reps do the old 6-12 for the most part. (nothing new there)
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Oh.
Ok I see.
Either way. I like how I've been doing it...guess just goes to prove that you gotta figure out what works for you.
;D
your smarter than my grandpa.
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Did he invent the clothespin?
no but he weighed his balls on a food scale