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Getbig Main Boards => Gossip & Opinions => Topic started by: Thong Maniac on August 06, 2015, 12:15:42 PM
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I feel like im wasting my life in the gym more and more these days, almost like i cant be bothered. So i decided to only lift 3 days a week, and focus on deads, chest pressing, and legs, but also want to keep sholders and arms in there. Not sure how to structure this without being in the gym for longer than 1hr. I want to be in and out in 60 min or less.
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Gonna have to change your goals.
You can't do 3 body parts in 60 min. Forget it.
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Gonna have to change your goals.
You can't do 3 body parts in 60 min. Forget it.
Deads and biceps one day?
Chest and shoulders one day?
Squats and tri one day?
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back bicep
chest shoulder tris
legs abs
easy moneys
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Deads and biceps one day?
Chest and shoulders one day?
Squats and tri one day?
Just deads for back? No other rowing or vertical movements?
Just squats for a leg day? No calves, no abs on other days. And the thought of doing tri's after legs? Dunno, would not go for it.
Some do well on 3 day splits but 60 min is not possible to train 3 groups if you intend on doing that for a look that is worthy of gear use and all that goes into it.
What you presented here would be something to do when you have no time for say a few weeks then get back to what was working.
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Just deads for back? No other rowing or vertical movements?
Just squats for a leg day? No calves, no abs on other days. And the thought of doing tri's after legs? Dunno, would not go for it.
Some do well on 3 day splits but 60 min is not possible to train 3 groups if you intend on doing that for a look that is worthy of gear use and all that goes into it.
What you presented here would be something to do when you have no time for say a few weeks then get back to what was working.
Yeah i mean i would also include pull ups, or rows into back day, and more than just squats for legs. Howvee, i feel that i never really make much gains with long drawn out workouts, over simple short ones. Ive heard alot of people say tha a back work out around heavy deads is more than enough for big back development. I want to really focus on the big 3, as i never really did get strong in these. Im 6ft so the squat and dead was always a challenge for me. Im back up at 300 for deads and that is good for me. For squats, bro i dont even wanna say how light i go...lets just say im revamping my squat form totally and starting from scratch
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Yeah i mean i would also include pull ups, or rows into back day, and more than just squats for legs. Howvee, i feel that i never really make much gains with long drawn out workouts, over simple short ones. Ive heard alot of people say tha a back work out around heavy deads is more than enough for big back development. I want to really focus on the big 3, as i never really did get strong in these. Im 6ft so the squat and dead was always a challenge for me. Im back up at 300 for deads and that is good for me. For squats, bro i dont even wanna say how light i go...lets just say im revamping my squat form totally and starting from scratch
OK, your goal is resembling something of of push/pull powerlifting program would be then. Still not sure about the 60 mins though.... Warm ups take time.
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Push/pull/legs
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Gonna have to change your goals.
You can't do 3 body parts in 60 min. Forget it.
Circuit training.
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Gonna have to change your goals.
You can't do 3 body parts in 60 min. Forget it.
I do back and arms in 25 mins.
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Curves
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60 min for a workout is plenty of time if you train efficiently. I set my limit in the gym at an hour and 15 minutes and am usually out within 1-1hour and 5. Cut your rest periods down to 30 seconds max, 15-20 if you can handle it on a particular set.
Classic split is Mon:Chest/Tris, Wed:Back/Bis,Fri:Legs.
Some things I've discovered through experimentation that may help you out:
1)I would not focus on a few power movements, for strength or looks. Hitting a bunch of angles really helps development and also helps strength (for me, this was particularly true with back.)
2)I have found it beneficial to pre-exhaust with isolation movements and then do compound movements, even though conventional wisdom says to do otherwise.
3) For a really efficient workout, Superset compound with isolation movement. When doing this workout, I stick with compound movement first, isolation movement second.
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I do back and arms in 25 mins.
Should do it in 20 min, would be even better!
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Should do it in 20 min, would be even better!
Would gas.
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Would gas.
Up that dose!
But I'm curious if you'd like to post the actual routine?
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Train movements not body parts
Push
Pull
Legs
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Might as well just quit the sport
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Zumba. ;D
Try squats Monday wed and friday.
add two sets of deads once a week
Hit shoulders and back, once a week with 5 sets, presses and bent over rows. chest once a week with benching at 5 sets.
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modify the dc split to suit your own needs.
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Circuit training.
This. Though it will be hard to keep size of you are big and your diet will have to be that much more clean. There's always crossfit bro ;D
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Fuck it, you know this is what you want to hear:
- Day 1: arms
- Day 2: arms
- Day 3: arms
- Day 4: rest (alt: arms)
Repeat
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I do back and arms in 25 mins.
I do chest/shoulders/arms/abs in about 30min as well.
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I do chest/shoulders/arms/abs in about 30min as well.
Oh yeah???
Well.... Ido chest, shoulders, arms, back then legs, some more chest (never enough chest..., then shadow box between sets all in like 32.552 min.
So... Who's the king now???
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Oh yeah???
Well.... Ido chest, shoulders, arms, back then legs, some more chest (never enough chest..., then shadow box between sets all in like 32.552 min.
So... Who's the king now???
Yes, but I also do 60 min of cardio in that 30 min that I forgot to mention.
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Yes, but I also do 60 min of cardio in that 30 min that I forgot to mention.
LOL!!!!!!!!!!
wow man, wish I was conditioned like you, one day...
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How about upper body, lower body two way? Alternate, m w f, so 1.5 of each per week.
This is what I do:
Legs: squats, sldl, calves.
Upper body: bench press, pullups, rows, shoulder press
Can throw in arms on upper body if you want, as well. Switch out any of the exercises, or do variants as you please.
Works well enough for me, and with super setting I can get a huge number of sets in. I'm dead in 30 min.
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Use moderate weights and race the clock.
This means short rest periods which make training very intense.
I rest 30-60 seconds between sets and get in and out in no time and never have bad workouts.
Getting the most work done in the shortest amount of time possible makes for intensity.
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I swear I need like 3-5 mins rest to go heavy. Using short rest periods DECREASES the intensity as the weights are lowered. It's a comprimised way to train. Rushing will just get you injured.
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I swear I need like 3-5 mins rest to go heavy. Using short rest periods DECREASES the intensity as the weights are lowered. It's a comprimised way to train. Rushing will just get you injured.
I experimented with rest periods. I found that an enforced 1:00 minute is perfect for me.
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I experimented with rest periods. I found that an enforced 1:00 minute is perfect for me.
takes me that long to catch my breath after a set. No idea how you guys recover. But I train HIT, that means if I get 8 reps on the first set, the next will get 6. Nothing left in the tank after for that movement. REst a good 3ish min, do the warm ups for the next, then 2 work sets. I can't rush that...
Not saying your guys's way does not work as some good pics have been posted proving they do, so not hating! Just commenting/thinking out loud...
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takes me that long to catch my breath after a set. No idea how you guys recover. But I train HIT, that means if I get 8 reps on the first set, the next will get 6. Nothing left in the tank after for that movement. REst a good 3ish min, do the warm ups for the next, then 2 work sets. I can't rush that...
Not saying your guys's way does not work as some good pics have been posted proving they do, so not hating! Just commenting/thinking out loud...
I used to rest as long as I needed and then started looking at shorter rest periods. I found that I can -- just barely -- keep the weights/reps at the same level with 1:00. When I tried 0:45, the sets went to hell. I needed something to keep me moving. I use a simple kitchen timer.
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Push/pull/legs
Where would arms go
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Where would arms go
Hey, I suggested arms/arms/arms and nobody liked that.
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Some of you guys workout a lot, are you guys taking peds for recovery or what? ???
I do weights an hour an day 5 days a week, and 30 mins cardio maybe 2-3 times a week.
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I don't know why I bother but this is my thoughts.
Monday: Back and Chest
Wednesday: legs
Friday: Delt and arms
Week ends off.
There is a lot of over lap. I could give a many examples but I will just give a few. Triceps get worked hard on chest presses. It gets hit again directly on arm day. Legs get hit twice. Once on leg day and again on doing either deadlifts or power cleans on back day. Biceps get hit twice from pulling on back day and directly on arm day. I could go on but you get the drift.
In order to work with "once" a week training you have to train heavy and to failure. Not counting warm ups do one to a max 3 work sets per exercise. For example chest might be bench press 2 x 8, Inclines 2 x 8, flat flies 2 x 10, and Push ups 2 x max.
If you have interference from work, social life or exhaustion you can miss your Monday, Wednesday, Friday protocol. If your workout week looks like say Monday, Thursday, and Friday. Nothing is lost.
Having said all this there is nothing beginner with doing a whole body routine especially for a steroid free trainer. Train from the biggest body parts to the smallest like Arthur Jones stated. Use one to two exercises per body part. Contrary to bodybuilding accepted opinion whole body routines are not beginner routines. It' the hardest method of training period. The body is exhausted systemically and it's not localized by body part. Three to two days a week is optimal but even just doing once a week on occasion is still moving forward.
There are many ways to skin a cat. Bodybuilding has never been rocket science. Some of the greatest bodybuilders don't have a clue about what they are doing but are successful.
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i am 62, doing this routine over 40 years. and still doing now(see the pic from yesterday)
day 1, chest & back, abs
day 2, shoulders & arms, abs
day 3, legs
repeat it, 6 days on, 1 day off
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Some of you guys workout a lot, are you guys taking peds for recovery or what? ???
I do weights an hour an day 5 days a week, and 30 mins cardio maybe 2-3 times a week.
How do you tell if you're 'recovered' or not?
Serious question, always wondered how people judge this.
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takes me that long to catch my breath after a set. No idea how you guys recover. But I train HIT, that means if I get 8 reps on the first set, the next will get 6. Nothing left in the tank after for that movement. REst a good 3ish min, do the warm ups for the next, then 2 work sets. I can't rush that...
Not saying your guys's way does not work as some good pics have been posted proving they do, so not hating! Just commenting/thinking out loud...
Man, sometimes I wish I could trade bodies with people for a day (no homo).
If you spent a day lifting as me, your mind would be blown, guaranteed. How do I know? Simple: I can't even fathom an 8 rep set that leaves me with 'nothing in the tank'.
I've done some insane shut in my days... Including a near 5 minute set on squats followed immediately by two sets of thirty excruciatingly strict leg extensions. I guarantee the majority of posters here have never felt that kind of pain in the gym.
There's ALWAYS something left in my tank, and heavy lifting can never drain me the way light lifting can, never.
I often think it has something to do with one's proportion of fast and slow twitch fibers.
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Man, sometimes I wish I could trade bodies with people for a day (no homo).
If you spent a day lifting as me, your mind would be blown, guaranteed. How do I know? Simple: I can't even fathom an 8 rep set that leaves me with 'nothing in the tank'.
I've done some insane shut in my days... Including a near 5 minute set on squats followed immediately by two sets of thirty excruciatingly strict leg extensions. I guarantee the majority of posters here have never felt that kind of pain in the gym.
There's ALWAYS something left in my tank, and heavy lifting can never drain me the way light lifting can, never.
I often think it has something to do with one's proportion of fast and slow twitch fibers.
I think there's a relation as well.
Please can the "if you trained with me" speech.
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I do back and arms in 25 mins.
I am right there with you. I admit that my arms never really took much to grow (triceps more than biceps) - but honestly I don't think I COULD take longer.
I can only handle 4-6 sets on arms (RARELY 8) - I superset bi and tri.. after the first couple of sets they are chock full of blood...
Doesnt take much time if you don't dick off and chit chat
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takes me that long to catch my breath after a set. No idea how you guys recover. But I train HIT, that means if I get 8 reps on the first set, the next will get 6. Nothing left in the tank after for that movement. REst a good 3ish min, do the warm ups for the next, then 2 work sets. I can't rush that...
Not saying your guys's way does not work as some good pics have been posted proving they do, so not hating! Just commenting/thinking out loud...
I agree that you`d probably have to rest longer if doing HIT correctly.
Remember though,short rest periods will make a lighter weight feel much heavier,so you`re still going as heavy as you can if done right.
I do rest longer on leg days and a few other basic heavier exercises where I go lower reps and more weight.
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Where is Kenpo Machine when you need him?
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I don't know why I bother but this is my thoughts.
Monday: Back and Chest
Wednesday: legs
Friday: Delt and arms
Week ends off.
There is a lot of over lap. I could give a many examples but I will just give a few. Triceps get worked hard on chest presses. It gets hit again directly on arm day. Legs get hit twice. Once on leg day and again on doing either deadlifts or power cleans on back day. Biceps get hit twice from pulling on back day and directly on arm day. I could go on but you get the drift.
In order to work with "once" a week training you have to train heavy and to failure. Not counting warm ups do one to a max 3 work sets per exercise. For example chest might be bench press 2 x 8, Inclines 2 x 8, flat flies 2 x 10, and Push ups 2 x max.
If you have interference from work, social life or exhaustion you can miss your Monday, Wednesday, Friday protocol. If your workout week looks like say Monday, Thursday, and Friday. Nothing is lost.
Having said all this there is nothing beginner with doing a whole body routine especially for a steroid free trainer. Train from the biggest body parts to the smallest like Arthur Jones stated. Use one to two exercises per body part. Contrary to bodybuilding accepted opinion whole body routines are not beginner routines. It' the hardest method of training period. The body is exhausted systemically and it's not localized by body part. Three to two days a week is optimal but even just doing once a week on occasion is still moving forward.
There are many ways to skin a cat. Bodybuilding has never been rocket science. Some of the greatest bodybuilders don't have a clue about what they are doing but are successful.
Totally agree with this.. tri sets for delts, supersets for arms, giant sets for legs lots of ways to work fast... look into Bob Gajda and PHA(Peripheral Heart Action) training he won mr America/Universe
with this.
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Bob Gajda and Bill Pearl...
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I swear I need like 3-5 mins rest to go heavy. Using short rest periods DECREASES the intensity as the weights are lowered. It's a comprimised way to train. Rushing will just get you injured.
Do you sweat when you work out? I used to work out for two hours , sometimes more, and swore I was killing it. I looked good, too- people could tell I put in serious time at the gym. But most of my time was spent resting and I didn't perspire much. When I switched to shorter rest periods, I was SOAKED when I finished.
As for strength, your body adapts. When I first started, the shorter rest periods did negatively affect most of my lifts, but I compared it to running. If I say I can run 10 miles, but it takes me 2 days and I stop multiple times and take hour long rest breaks, then I'm not really running that 10 miles efficiently. I am the type of person that gravitates towards harder versions of exercises, so when the shorter rest periods caused my lifts to drop, I welcomed it. Still, it only took a month or so before I was handling the type of weight I was using before.
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Do you sweat when you work out? I used to work out for two hours , sometimes more, and swore I was killing it. I looked good, too- people could tell I put in serious time at the gym. But most of my time was spent resting and I didn't perspire much. When I switched to shorter rest periods, I was SOAKED when I finished.
As for strength, your body adapts. When I first started, the shorter rest periods did negatively affect most of my lifts, but I compared it to running. If I say I can run 10 miles, but it takes me 2 days and I stop multiple times and take hour long rest breaks, then I'm not really running that 10 miles efficiently. I am the type of person that gravitates towards harder versions of exercises, so when the shorter rest periods caused my lifts to drop, I welcomed it. Still, it only took a month or so before I was handling the type of weight I was using before.
More on compound movements. But HIT training can't be done with short rest periods. I'm an ecto to the bone man... I need some heavy weights and nothing decreases my poundages like short rests. I'm not in a hurry at all when I train nor do I see the need to shorten the rest periods. I still see it as a comprimise.
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More on compound movements. But HIT training can't be done with short rest periods. I'm an ecto to the bone man... I need some heavy weights and nothing decreases my poundages like short rests. I'm not in a hurry at all when I train nor do I see the need to shorten the rest periods. I still see it as a comprimise.
Fair enough. If you are happy with the results from your current program you should continue. I was responding more to what seemed like your disbelief that a complete workout could be completed in under an hour.
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Fair enough. If you are happy with the results from your current program you should continue. I was responding more to what seemed like your disbelief that a complete workout could be completed in under an hour.
Every time I deviate from my ever so precious plan, I regress. I tried like 4 different things this year.
I'm not in disbelief one can get a training in 60 min, but if just going 3 times a week and wanna look like a bb'er, not likely is what I mean.
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It's amazing what you can achieve in an hours workout without a smartphone or 2-3 mins in between 'sets'. I still train using the 'noone' method, with a maximum of 10 seconds rest between all working sets. I can literally get 2 bodyparts done in less than 60 minutes this way, as apart from loading/unloading plates etc, I am almost doubling my training time.
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I'm not in disbelief one can get a training in 60 min, but if just going 3 times a week and wanna look like a bb'er, not likely is what I mean.
When I say complete, I mean intense, results inducing workout. I don't think you have to sacrifice anything with a 3 day routine.
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When I say complete, I mean intense, results inducing workout. I don't think you have to sacrifice anything with a 3 day routine.
I've never had to 'sacrifcice' anything in the gym, it's not a temple from Indiana Jones.
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I've never had to 'sacrifcice' anything in the gym, it's not a temple from Indiana Jones.
Um, that's great? :-\
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I feel like im wasting my life in the gym more and more these days, almost like i cant be bothered. So i decided to only lift 3 days a week, and focus on deads, chest pressing, and legs, but also want to keep sholders and arms in there. Not sure how to structure this without being in the gym for longer than 1hr. I want to be in and out in 60 min or less.
I found that to be a really effective , contest prep split. 100% serious.
An old school former Mr Florida ( Frank Calta?)called it "rotation for recuperation".
Mon -leg
Wed - chest, delts, tris
Fri - back , traps, bi's
Do some ab work each workout and get in cardio as needed.
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Um, that's great? :-\
Yes, the blood of innocent children has been spared by me only using the gym for its intended purpose of weightlifting.
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Day 1 Chest and Arms
Day 2 Legs
Day 3 Back and Shoulders
8)
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I found that to be a really effective , contest prep split. 100% serious.
An old school former Mr Florida ( Frank Calta?)called it "rotation for recuperation".
Mon -leg
Wed - chest, delts, tris
Fri - back , traps, bi's
Do some ab work each workout and get in cardio as needed.
Why not throw legs in on wed instead that way the upper body doesnt get hammered in it's entirety in a 3 day span
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I think there's a relation as well.
Please can the "if you trained with me" speech.
I didn't say "if you trained with me", and I wasn't trying to say you'd be amazed at the "intensity" of my training or anything like that. I meant, if you had the ability to train as me, you'd get psyched up for your big HIT set, go for it, then be totally shocked at the physiological response it elicited. The response would be vastly different from the one your body produces, guaranteed.
I'm just trying to illustrate how physiologically varied 'bodybuilding trainees' the world over are. One person can't fathom how some guys can crank out set after with 10-20 seconds of rest and be happy with their workout, another can't imagine getting anything out of one or two sets of 5-8 reps.
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Yes, the blood of innocent children has been spared by me only using the gym for its intended purpose of weightlifting.
If you had only half an hour per week to train, and you decided to focus on training arms, then you'd have to sacrifice training legs, back, etc. It's not such a difficult concept to understand.
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Ok so here is my example from today on my "back bicep day". Sound about right?
1-deads, 2 warm up sets. 2 max effort sets at 315lb. I got 1 , then i rested and got 2 reps on the next set. Yes, im weak but im tall and been dieting. 4 sets in total. Again, revamping my form and just getting back into heavy compound movements.
2-machine row with chest pad. 4 sets going from 15 to 8...then 5th set did time under tension set with the weight i used for my 1st set.
3-lat pull downs, same principle and scheme as 2
4-db bicep curls , 25lb x 15, 35lb x 12, 40lb by 10, 45lb by 8. Time under tension set with 50lb barbell to finish up.
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Ok so here is my example from today on my "back bicep day". Sound about right?
1-deads, 2 warm up sets. 2 max effort sets at 315lb. I got 1 , then i rested and got 2 reps on the next set. Yes, im weak but im tall and been dieting. 4 sets in total. Again, revamping my form and just getting back into heavy compound movements.
2-machine row with chest pad. 4 sets going from 15 to 8...then 5th set did time under tension set with the weight i used for my 1st set.
3-lat pull downs, same principle and scheme as 2
4-db bicep curls , 25lb x 15, 35lb x 12, 40lb by 10, 45lb by 8. Time under tension set with 50lb barbell to finish up.
nothing sounds necessarily wrong... But there's so much more to training than can be communicated by exercise selection, sets, reps.
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nothing sounds necessarily wrong... But there's so much more to training than can be communicated by exercise selection, sets, reps.
Thanks, was just reading some article on dorian and this sounds alot like his heavy duty hit style. Basically warming up and then doing that 1 all out time under tension marathon set til utter fail
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Try Girondas "Honest workout" can also do a 3 Day split... 8x8 he said it should take no more time than 45- max 60 minutes.. :o resting 20-30 secs between sets. Using of course about 60% of your max. Not for the faint hearted.
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Try Girondas "Honest workout" can also do a 3 Day split... 8x8 he said it should take no more time than 45- max 60 minutes.. :o resting 20-30 secs between sets. Using of course about 60% of your max. Not for the faint hearted.
Doing this may prevent someone from using their top poundages,but the lighter weight caused by the fast pace will make them feel very heavy in no time flat.
The muscles do not know the numbers on the barbells or dumbells,they only know heavy vs. light.
I have such a hard time explaining this to people who keep track of poundages until they train with me and use wimpy weights that kick the living shit out of them.
No need to rest 5 minutes or more between sets unless one is training exclusively for power or is a powerlifter. :(
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Doing this may prevent someone from using their top poundages,but the lighter weight caused by the fast pace will make them feel very heavy in no time flat.
The muscles do not know the numbers on the barbells or dumbells,they only know heavy vs. light.
I have such a hard time explaining this to people who keep track of poundages until they train with me and use wimpy weights that kick the living shit out of them.
No need to rest 5 minutes or more between sets unless one is training exclusively for power or is a powerlifter. :(
There was method in his Madness.. i think he said to use it for about 8 weeks. Mohamed Makkawy used it in his contest prep. I remember seeing a big Trainer(who i worked with) in the Gym being reduced to a sweating palpitating mess with this. It really brought his ego down... ;D
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Never, ever seen any big dudes train with short rests, not buying it. Can maybe maintain, but don't see that building muscle.
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Never, ever seen any big dudes train with short rests, not buying it. Can maybe maintain, but don't see that building muscle.
I can't do the 10-20 second rest thing. I would gas after 5 sets. I can do the 1:00 rest thing and that seems to be the "sweet spot" for me. I have a tendency lose focus from time to time and I don't like 2 hour workouts. Just did 31 sets of back and traps in about 65 minutes.
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I can't do the 10-20 second rest thing. I would gas after 5 sets. I can do the 1:00 rest thing and that seems to be the "sweet spot" for me. I have a tendency lose focus from time to time and I don't like 2 hour workouts. Just did 31 sets of back and traps in about 65 minutes.
and you've gained mass from a non beginner point doing that?
I doubt it.
To maintain, perhaps.
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and you've gained mass from a non beginner point doing that?
I doubt it.
To maintain, perhaps.
At this point, there's not a lot of "mass" that I am going to accrue, so it's really hard to say.
I am mostly a TUT kind of guy and feel that does well for me.
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At this point, there's not a lot of "mass" that I am going to accrue, so it's really hard to say.
I am mostly a TUT kind of guy and feel that does well for me.
I do both, as doing stricly TUT has me losing density and size. My body needs some 4-6 rep stuff or I lose strength that carries over to other lifts.
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I do both, as doing stricly TUT has me losing density and size. My body needs some 4-6 rep stuff or I lose strength that carries over to other lifts.
This just goes to show you that we`re all different and respond in different ways to different methods.
No big guys train fast today because most don`t know how to train hard,just heaving sloppy form with big weights, and doing half and quarter reps instead of full range of motion.
I go way back and believe me,a lot of champion bodybuilders both national and international that I`ve known or met,trained heavy with little rest (30-60 seconds between sets) back in the day, when the gyms were really gyms, not fluffy fitness centers populated by pimply faced kids who bench press on a daily basis and do 30 wussy sets for arms 3 X a week.
End rant!!! ;)
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so in this video we have a powerlifter(small guy) and his training partner doing a leg workout 8x8 style. I know you guys donīt speak German..
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so in this video we have a powerlifter(small guy) and his training partner doing a leg workout 8x8 style. I know you guys donīt speak German..
I absolutely love/hate 8x8's
Especially killer if you abide by the proper rest times.
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I absolutely love/hate 8x8's
Especially killer if you abide by the proper rest times.
Great workout too for guys who hate cardio. i mean you donīt have to do every exercise 8x8 just the main meat and bones compound lifts. Other Fluff stuff 3-4 sets.
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My favourite 3 way split was
Day 1 chest and upper back
Day 2 shoulders + deadlifts and forearm/grip work
Day 3 legs,biceps and triceps
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This just goes to show you that we`re all different and respond in different ways to different methods.
No big guys train fast today because most don`t know how to train hard,just heaving sloppy form with big weights, and doing half and quarter reps instead of full range of motion.
I go way back and believe me,a lot of champion bodybuilders both national and international that I`ve known or met,trained heavy with little rest (30-60 seconds between sets) back in the day, when the gyms were really gyms, not fluffy fitness centers populated by pimply faced kids who bench press on a daily basis and do 30 wussy sets for arms 3 X a week.
End rant!!! ;)
you telling me guys were benching 3 plates, taking 60 second rests and doing set after sets of nice controlled tempo's?
Hard to believe man...
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you telling me guys were benching 3 plates, taking 60 second rests and doing set after sets of nice controlled tempo's?
Hard to believe man...
I used to watch Jeff King (Mr. America,and Mr. Universe winner) train with his 2 partners Artie Prince,and Rich Roy (look these guys up on musclememory.com) who were also bigtime title winners.
They`d do a set of flyes with the 60 pounders,then immediately do as many reps with 315 as possible on benches........no rest just "I go,you go" style.
They rested a bit longer because there was 3 of them,but no fucking around period...........no time wasted at all,just painful sets of max reps.
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I used to watch Jeff King (Mr. America,and Mr. Universe winner) train with his 2 partners Artie Prince,and Rich Roy (look these guys up on musclememory.com) who were also bigtime title winners.
They`d do a set of flyes with the 60 pounders,then immediately do as many reps with 315 as possible on benches........no rest just "I go,you go" style.
They rested a bit longer because there was 3 of them,but no fucking around period...........no time wasted at all,just painful sets of max reps.
But was that seen like every day stuff? There's always a few guys to validate any given training system... MY question is, if it was commonly seen guys benching 3plates for at least 8 reps in good form then 30-60 breaks. I doubt it man. REally, really doubt it...
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But was that seen like every day stuff? There's always a few guys to validate any given training system... MY question is, if it was commonly seen guys benching 3plates for at least 8 reps in good form then 30-60 breaks. I doubt it man. REally, really doubt it...
If in doubt try it for yourself. It was really a method for pre contest (8x8) 6-8 weeks. Not year round training. There are of course other systems like 10x10 who normally rest longer with this German Volume training. I agree with Wes itīs one mans meat another mans poison.. ;)
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If in doubt try it for yourself. It was really a method for pre contest (8x8) 6-8 weeks. Not year round training. There are of course other systems like 10x10 who normally rest longer with this German Volume training. I agree with Wes itīs one mans meat another mans poison.. ;)
oh hell no. Using 185 wont put muscle on me no matter how heavy it feels... GVT tore me to shits, lost size very quickly, worst training system ever for me, lol!
I've tried going lighter when dieting and if I go under "x" amount on certain lifts, yikes man, I look like Sev.
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But was that seen like every day stuff? There's always a few guys to validate any given training system... MY question is, if it was commonly seen guys benching 3plates for at least 8 reps in good form then 30-60 breaks. I doubt it man. REally, really doubt it...
I bench four plates and do flyes with 80lbs nonstop while finishing up my 60min cardio session which is done full sprint style.
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oh hell no. Using 185 wont put muscle on me no matter how heavy it feels... GVT tore me to shits, lost size very quickly, worst training system ever for me, lol!
I've tried going lighter when dieting and if I go under "x" amount on certain lifts, yikes man, I look like Sev.
well at least you understand your own body. I am 49 and train fast with SS,Tri sets and other things. I like mixing it up.
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I bench four plates and do flyes with 80lbs nonstop while finishing up my 60min cardio session which is done full sprint style.
Somehow, I just don't believe it.
Sorry to doubt, but never seen anyone do anything close to what you're saying here. If you can do that, you are ELITE, should have a youtube channel and so on. But you don't, do you?
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i have a friend who competes in the 400 meter run. one time i worked out with him; we ran 4 x 400. run one lap, walk one lap, repeat.
the first lap, he smoked me. when i caught up with him during the walk, he was huffing and puffing like crazy. hands on his head, it took him nearly the entire lap to catch his breath. on the other hand, i felt fine after 10 seconds.
on the second lap, i beat him. i thought he had to be taking it easy on me... my time had barely dropped, whereas his had dropped by a drastic amount (something like 10 seconds). same story on the third and fourth laps.
each time, he barely caught his breath in time for the next lap, and his time kept dropping. my time dropped very little (especially compared to his dropoffs), and i always caught my breath maybe 1/8 to 1/4 into the walked lap. afterward, he told me he was giving 100% on every lap.
i realized there was simply no way i could "run hard enough" to become as drained as he was. and it's not like he was out of shape -- he had trained for many months and reduced his 400 time dramatically from his untrained effort (something like 70 second to 57 seconds, at that time).
he once told me he wore a fitbit during a similar workout, which calculated his average heart rate to be 157! If I'm running steady state, I have to be going pretty hard to get to ~160, and then when I stop, I'm down to ~110 in seconds. If the fitbit is accurate, that means his heartrate averaged ~160 throughout an entire track workout... which consists mostly of rest!!
Ritch's posts remind me of these experiences. Personally, I could always kill myself with light weights... heavy weights? Not so much. If I used sufficient weight such that I could only get 6-8 reps, I could never drain myself that much. A weight where I can get 20+ reps? That set can become a nightmare.
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I am gonna hijack this thread to talk about my training woes. Up until this week, this was my 6/1 split:
Sat: back
Sun: chest
Mon: rest
Tue: legs
Wed: arms
Thu: shoulders/traps
Fri: legs
But I found that my shoulders were pretty beat up come Monday and even though they would feel OK by Wednesday, I still felt like I was getting ground down, So I decided to go to a 5/2 split and just drop the shoulders/traps day on Thursday for another rest day and put traps on with back and shoulders with chest.
Sounds OK, but even when I decreased the volume, back and chest sucked. In both cases, I was almost too gassed to give traps or shoulders anything decent. I am not sitting here typing and my shoulders are KILLING me, MUCH worse than what drove me here.
A friend suggested that I put traps and shoulders on leg days and I am going to give that a try. Like this:
Sat: back
Sun: chest
Mon: rest
Tue: legs/traps
Wed: arms
Thu: rest
Fri: legs/shoulders
Looks OK. Not sure why I never wanted to put anything upper-body in with legs. FFS, it's not like "leg day" is a sacred thing, it's more like an exercise in futility.
Anyway, 2 days off a week seems decadent. So I am allowed to do conditioning work as long as I don't touch a weight. And the 32kg kettlebell doesn't count as a weight.
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only if your juicing otherwise 3 days a week every other day is enough.... see HIT
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If you had only half an hour per week to train, and you decided to focus on training arms, then you'd have to sacrifice training legs, back, etc. It's not such a difficult concept to understand.
Concept explanation meltdown.
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I used to watch Jeff King (Mr. America,and Mr. Universe winner) train with his 2 partners Artie Prince,and Rich Roy (look these guys up on musclememory.com) who were also bigtime title winners.
They`d do a set of flyes with the 60 pounders,then immediately do as many reps with 315 as possible on benches........no rest just "I go,you go" style.
They rested a bit longer because there was 3 of them,but no fucking around period...........no time wasted at all,just painful sets of max reps.
Jeff the Neck ??
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Jeff the Neck ??
Yes indeed!!
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Yes indeed!!
Long time ago...I only remember him just dissapearing in his mid 20s.