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1  Getbig Misc Discussion Boards / Powerlifting / Strongman / Summer/Offseason training on: May 17, 2013, 04:10:44 AM
Hey guys

Below is the ideas I am putting together for my U16/U18 rugby players this summer. Let me know what you think:

Workout A
•   Agility Drills

Main lift:
•   DB Push Press – 3 x 5 …. SS …. MD Slams
•   Box Squats 3 x 5 …. SS …. Box Jumps

•   DB Row 2x20 …. SS …. Wall Ball 2x20

Moving Events:
•   Tire Flip – 2 x 50’ with moderate tire for speed.
•   Yoke / Farmers Medley (superset) – 2 sets.

Conditioning Work:
•   Sled Drags – 2 sets of 80 feet with moderate weight for speed.

Workout B
•   Agility Drills
Main lift:
•   Bench 2x5, 1x5+ …. SS …. Pullups
•   Lunges 2x5, 1x15 …. SS …. Squat Thrusts
•   Sled Pull (Heavy) 2 sets of 20/30ft

Moving Events:
•   Farmers – 3 sets of 100’ with moderate weight.
•   Yoke/Tire Medley (superset) – 2 sets.

2x10 Front/Side/Rear Shoulder Raise
3x10 Biceps/Triceps

Workout C
•   Agility Drills
Main Lift:
•   Thrusters 3x4 …. SS …. Explosive Shrugs
•   2x10 Floor Press …. SS …. 2x10 SDLHP

Moving Events:
•   Yoke – 3 sets of 35-50’ with increasingly heavy weights.

Conditioning Work:
•   Sled Rows – 2 sets of 50 feet, heavy.

Thanks for the feedback guys.

2  Getbig Bodybuilding Boards / Training Q&A / Re: 20 rep lunges on: February 08, 2013, 12:57:25 PM
Thanks for the replies guys.

Im trying to simplify the workouts a little. Im learning through trial and a good deal of error that longer workouts (I dont just mean long on any one particular bodypart, but a long time in general) leaving me feeling nackered. My diet is leaving me energised most of the time, but I think I need to train short and to the point with simple basic stuff. It doesnt have to be heavy and bone crushing weights (my post rugby career lower back/shoulders wont take it anyway), just 1,2,3 movements and out and recover.

3  Getbig Bodybuilding Boards / Training Q&A / Re: The Calves Thread: the mtwain protocol for growth and more on: February 07, 2013, 02:59:04 AM
Hey guys

Iv just started this again. Iv been getting most of my calf improvements from bike work on hills, so in interested to jump back into this again.

Has anyone considered trying this overall idea with other body parts (he says as he is fully aware it is nit how i train)? What i mean is eg shoulder press. One set as many as possible. Followed by forced reps and attempting to control the negative for say 4 seconds. Once that can't be achieved strip all weights off and rep empty bar

The end is a little different but that's only b/c i dint think bouncing in the button position on movements involving weights would be very safe.

4  Getbig Bodybuilding Boards / Training Q&A / 20 rep lunges on: February 03, 2013, 11:05:20 AM
Hey guys

I have done 20rep squats wit success in the past. I performed them twice one week and once the next (on those days I did a couple sets of bench, pullups - on the other day I did some shrugs/arm work).

I suffered a lower back disc injury a while back and if I was to do this again using squats I would need to start with essentially just the bar (wlthough my legs have kept their size through lunges and hill bike work.

So my main question was to ask about the thoughts of doing this routine using lunges? I know squats are favoured, but 20 reps (per leg) lunges are not pleasant and should elicit some of the same response.


5  Getbig Bodybuilding Boards / Training Q&A / Re: Easiest on the joints on: February 13, 2012, 06:06:53 AM
Thanks for the feedback guys. montague I hear you on using proper form etc. Im getting more aware of that now.

Whats the feedback like on Max-ot for a mass routine (not crazy big, another 10lbs would suffice)

6  Getbig Bodybuilding Boards / Training Q&A / Easiest on the joints on: February 12, 2012, 11:42:14 PM
Hey guys, without getting into 'this is better than that' blah blah conversation I wanted your opinion on whether workouts from the HIT family or workouts from the higher volume family were better for someone with bad joints (have previously injured shoulder, back,knee).

I know it could depend on whether the HIT program was pre exhaust, rest pause etc etc, and whether the high volume was giant sets, high frequency lower weight etc....but in general?

For example I'm just finishing off a strength cycle and had wondered about either a mentzer inspired routine (HIT), a higher volume lower wright routine like pavels bear routine....or something out of left field that was laid out for me from start to finish like joe defrancoes 'built like a badass' (no laughing).

Thanks, im interested on opinion. Remember its not which one is best for muscle growth, but which one is essiest on the joints, both inbthe short and long term (either way obviously being effective).

7  Getbig Bodybuilding Boards / Training Logs and Info / Re: JPM101 current training on: January 03, 2012, 11:24:45 AM
Your welcome. Like you i think its a good read excpet for the drug use bit.

I train alone so stop just short of failure anyway (usually the rep before).

Would you recommend something like that OR taking a couple sets off and doing a fullbody routint 2-3 times a week?

Im looking for something new going into this new year, and it aparked my interest though I can only train 2-3 times a week.


8  Getbig Bodybuilding Boards / Training Logs and Info / Re: JPM101 current training on: January 03, 2012, 06:54:11 AM
Id been looking to move to a new structured routine as opposed to just going to the gym and busting my but on a bodypart being trained once per week.
I was considering the type of routine i believe a number of people from this board follow such as Supercell to mention just one.

HOWEVER, i came across the following from an American board which IFBB Phil Hernon is a big advocate of:-

Here is that post by LATS, tons of info.

WELL LET ME FIRST STATE THAT PHIL IS GOING TO LOVE THIS ONE. i went this weekend to take those filler photos i told ya about last time. it has been a while since i had seen my buddy although we do not live far from one another (a couple of hours). years ago when i would make the trip to train with him on the weekends (before we both had kids) he did more of a high volume training routine. back then he was still going to school to get his degree in exercise phys. even then he was a complete genetic freak. extremely strong on all movements. thicker then ****. i saw him when he won his state title and he was awesome. no one could even come close. then he sent me photos of his condition 3 weeks out from the jr nationals and i thought there is no one that could handle him. but, as you know things can change quickly. he ended up getting food poisoning that put him in the hospitol overnight from dehydration.
even while he was getting ready for the jr's i never asked him about his training. the talk usually centerd around his work and his new baby ect. he decided not to purue a job in his degree but, took over his fathers biz which is doing very well. my wiofe sees him all the time since when i am working she will go down to see the new baby which she is godmother of. she would tell me how big he was getting and that it was almost "too much". of course , there is never such a thing as "too much". lol. so i picked up my camera and went to see him train.
i walked into the gym and of course, he is 20 minutes late. he is wearing cut off sweats and a baggy t shirt. his quads are beyond big. the best legs i have seen on a non pro his height. his only down fall is his calves. he tears the **** out of them but, it is a struggle. he is 5'6 and this day he weighs 239 and very lean. (i will post pics of him very soon. face blurred of course lol) his best upper body group is his delts and traps. he tells me he is doing chest back shoulders today. WTF!!! i ask him howm many sets of each. he says three. i decided to wait and see what he was going to do and not ask a ton of questions just yet. he and his workout partner start doing pushup and light lat pulldowns just to get blood moving. after just a few minutes of this he heads to the incline bench. he claims he can do over 400 pounds for reps on it. his partner nodds in agreement. he does a set with 225 pounds for 6 reps pausing at the chest each rep to get a stretch. he then goes to 315 and does the same. warmups are over. remember that this is free bar. he loads up for one big set. pounds is put on the bar 405. he unracks it and proceed to do 5 controlled reps to failure....i **** a brick. he then moves to the flex leverage upright bench press. he puts 4 45's and a 25 a side. no warm up. he cranks out 8 good reps with it before failure. we then head over to the incline set low and he proceed to grab the 125's dumbells. he gets them into position and nails 13 good reps. he then says chest is over. he rested only a few minutes between sets. next was lats. one warmup of hammer front lat pulldown and he was set. he puts 4 45s and a 25 on each side and gets 5 good ones and a cheat one at the end. we then head over to the dumbell rack and he grabs a 165 pound dumbell and starts doing one arm rows. he gets 9. after catching his breath he goes to the low pulley row and puts the whole stack on. it is hard to tell how much weight it is because it is a old machine and the poundages are worn off the plates. anyway he did the whole stack and hit failure at 11 reps. next was shoulders. he started at the rear delt pec dek. it was a icarian model. he 190lbs for 7 good reps. he then moved to the dumbell rack for side laterals. he grabbed the 65's and nailed 10 good reps plus some partials. last was hammer shoulder press. 3 plates and a 10 each side for 13 reps. then shrugs. he loaded up the hammer standing shrug and did about 11 to 12 reps. last was two sets of abs done weighted on the leg raise. 42 minutes had past.
now for the logic behind it. he states that he only goes by research that proves how muscle grows. he does not want to get involved in anedotol evidence. (can you tell he has a degree lol) he told me the next day was arms and legs. then he would repeat the first days workout. the only difference the second chest, back and delt workout would have is he would reverse the order of the exercises and that would give the first days heavy exercise a break by having it do 11 to 15 reps instead of 5 to 7 reps. this would be repeated until he felt he needed a break for a day. he came to this workout after weighing all evidence of how a muscle grows and responds. he says that he rarely gets to sore from this workout but, that soreness is not a indicator of a muscle readiness to be worked again. even if a muscle has slight soreness to it, it does not mean you cant train it. he says that if you are very sore two days later then you have done much to much volume. he went into detail here so i will give you the short version. he says that muscular growth occurs within 36 hours of stimulous. that is when protein synthesis is at its highest. he is basing this on many studies that he researched when he was going to the university. he tried to explain that muscle growth was not hard to come by. all that was needed was a disruption of muscle fiber that required it to respond to certain stimuli. doing too much volume was the reason for the long breaks between sessions that is seen by most bodybuilders. he believes that if it takes that long to recover (which he claims is mainly nerve recovery then muscle fiber recovery) then you are wasteing a hugh amount of time. you are giving the muscle the stimulous to go one step forward then waiting to long and making it go back to its original state. he believes that a muscle is going to start degenerating in about 48 to 72 hours.
based on this he says that bodybuilders need to cut volume back greatly so that they can take advantage of this time span. he believes that one should find out how much volume they can get away with while still being able to train the muscle in 48 hours. also, he states that the other reason for the low volume is to not tax the central nervous system which takes more time to regenerate that muscular tissue. when he feels he needs a break he will take a extra day off. the varying of the reps scheme he says is essential to take advantage of different tut schemes and is needed to have optimal growth. he switches the exercises rep schemes so to avoid injury in any certain plane of motion and to give that joint a break.

now if this seems strangly similar to phils training routine, i noticed it to. i brought up phil's routine to him and how it worked (as best i could anyway) i told hime that it was a little to strange that you had the same reasonings. he first said " you talked to phil hernon !!!!?" what happened to that guy" after explaining phils life story and his new addiction to penis pumps he said "isnt that wild.. we do have similar training styles. he must have weighed all the evidence and did alot of studying on the logistics of muscle growth" while he was talking i was thinking about how the penis pump might work for me... i snapped out of it and asked more questions while he sucked down a protein shake. i brought up past champions that did not use his system and they had great muscular growth. i then played devils advocate and said that maybe this workout only worked for phil and him because of their great genetics.. "look idiot, it is based on science pure and simple. not a ****ing weider principal. weider set bodybuilding science back 40 years. most, if not all past champs got there by superior genetics and their bodies ability to assimulate drugs well. not because any real thought went into their program". after the sting of the idiot comment wore off i asked about drugs.
he stated that drugs are not an excuse to up volume. find what works naturally and then exploit it even more through proper drug use. he said that the reason why some people do not respond well to drugs is that they do not properly understand why they work. he said "it all comes down to protein intake. steroids up protein synthesis big time. hell, you can even grow a little not training if you take gear and have a huge amount of protein in your system. now add just enough stimulous to disrupt cells and fiber and there you have it. now hit that muscle often as possible and you will get bigger. much bigger"
when i asked what gear he prefered he said, " you can not beat fina. high androgen, highly anabolic, no water retention, no estrogen related problems... can not beat it." i asked about test and he felt that test should be the basis for all courses but, he liked the results he got from fina based courses too. the day we were together he said he was on a course of 100 mgs of fina eod, 100 prop eod, eq at 500 mgs a week. he will be on that for 6 weeks then switch to 4 sust amps a week(spread out every other day) 100 mgs prop eod, 30 mgs of dbol a day. he takes no anti e's right now since he has had gyno surgery a few years back. they removed all mammary glands and ducts. so he has not had to worry about that lately. he stays on for 16 weeks at a time then takes 6 weeks off. during that time his training is cut back slightly. he trains two on and one off those days to add a little in recup and to give his mind a bit of a break. but, the training is basically the same.
while i am at it, the leg/arm routine he gave me goes like this. 1 set leg press (one leg at a time) 5 to 8 reps, one set leg ext (one leg at a time) 9 to 11 reps, one set squat for 12 to 15 reps, standing leg curl one set 5 to 8 reps, stiff legged deads one set 10 to 12 reps. arms: hammer preacher curl 1 set 5 to 7 reps, hammer dumbell curls one set 8 to 10 reps, cable curl one set 12 to 15 reps. lying dumbell ext one set 5 to 8 reps, pushdowns one set 8 to 10 reps, one arm overhead ext one set 12 to 15.
so to recap the boys theorys:
1) train a muscle often.
2) keep protein at very high levels to add in the needed synthesis
3) train just enough volume per bodypart so that you stimulate a little growth but are able to train it again two days lately.
4) train with low enough volume so that you do not excessively tax the cns. (which takes much longer to recover than muscle damage)
5) remember that gear is an aid to better protein assimulation. which leads to gains. if they have nothing to work with (protein and stimulus) then they are worthless.
6) you can train a muscle when it is sore. soreness is not an indicator of recovery.
whether you agree with him or not, it makes since when he talks about it. but, he really believes what he says and believes that he has science on his side. so , believe it is worth a try... got nothing to lose and maybe some tissue to gain....if not you will always have the knowledge it brought ya....

Thought ud like that a read JPM, right up my street regarding simplicity though I could only do it 3x aa week so would alternate. Thoughts?

9  Getbig Bodybuilding Boards / Training Q&A / Re: training muscles twice a week? on: January 03, 2012, 06:14:33 AM

Has anyone ever tried a simplified program like this. How do you think it stacks up aginst something like DC (used it before put 30lbs on me in 14 months)? I might guinea pig and try it though I can only hit gym 3x a week.

10  Getbig Bodybuilding Boards / Training Logs and Info / Re: JPM101 current training on: December 28, 2011, 02:09:39 PM
JPM I know several people using this approach (all of them only getting to gym 2 sometimes 3 times a week):

The Clean and Jerk
Bench Press
Pull Ups or Chin Ups
Barbell Curls
Dumbbell Lateral Raises

The Set and Rep Scheme
A total of 4 "giant sets" will be performed...15 reps will be performed on each exercise The exercises are to be performed one after the other with as little rest as possible in between sets. This will keep the heart rate high and ensure a massive amount of calories burned during and after the workout. This workout is to be followed for 6 weeks and can be done 3-4 times per week depending upon your level of conditioning.

Would you recommend this giant set approach, or complete each exercise (and its 2-3 or 4 sets) before moving onto the next exercise??

11  Getbig Bodybuilding Boards / Training Logs and Info / Re: JPM101 current training on: December 28, 2011, 11:28:32 AM
Hey JPM, interesting program.

How are you finding it/what are your current goals?

I have just completed a training cycle and looking to start another. Cant heavy squat or deadlift just now after damagingmy back again (putting a glass down), bulging disc problem. Back to squatting soon. Im ok with all upper body lifts and trying to put on another 10lbs clean weight.

I can currently only definately hit the gym 2x a week. The 3rd session is done on the bike. Very very steep hill cycles near my house are actually working as conditioning and my legs are responding my growing. I was going to use a ME upper and DE upper westside template for upper body until my back is ok to squat again.

Any suggestions?

12  Getbig Bodybuilding Boards / Training Logs and Info / Re: Naturalwonder83 training Log on: November 03, 2011, 07:39:22 AM
That would be great thanks.

I was looking at something like EDT training for something different, but your set up looks really good.

13  Getbig Bodybuilding Boards / Training Logs and Info / Re: Naturalwonder83 training Log on: November 02, 2011, 03:30:50 AM
Hey Natural wonder.

Your training is very interesting my friend. What structure do you follow. i went back a couple of pages and saw upper lower. Then a few body part variations appeared eg chest back, then chest shoulders, then upper again.

Im having week off this week and looking to start something new. Actually a mix of upper lower work, and using weights and bodyweight movements which I see (a reason your trianing caught my eye so much).
Can you give me some info (if you dont mind sharing) as to how you structure your workouts and why? im 6'1 about 205 looking for about another 10lbs on my frame. I eat really clean and am currently recovering from bulging disc in lower back so heavy squats and deads is out, but goblets, single leg light squats and intense hill cycles (the hill near my house is a 1.5 mile dooozy - about 50 degree incline).
All upper work is fine.

Thanks my friend.

14  Getbig Bodybuilding Boards / Training Logs and Info / Re: smolov jr for bench. on: November 01, 2011, 12:24:53 PM
Hey mate

I knew someone who was returning from a knee injury and couldnt heavy squat/dead. He ran a Smolov JR cycle using bench and incline row (the purists are screaming at their screens). He used the 3x a week layout.

On monday week 1 to go with the bench/row he did a few light lunges/step ups, 2-3 sets high reps incline bench and raises.

Wednesday week 1 he did bench/row then 2 rounds of a BB complex.

Friday week 1 similar to Monday except slightly diff movements.

Monday week 2 was bench/incline row then a DB complex.

Wednesday week 2 similar to previous friday.

Friday week 2 a third complex.

(obviously this then was repeated for the other 2 weeks of the program).

He always performed abs/lower back at start of workout. Then the Smolov bench/row work, then the additional stuff. If he was tired or short of time he only did the SMolov work as its obviously the main ingredient.

He started by finding 90% of his maxes on both and using that 90% to base his percentages off. He finished the 4 week cycle with about a 10-20lb PR in both and about an additional 6lbs bodyweight.

He intends to repeat this but making his main movements either closegrip bench or shoulder press with either chins or power cleans.

Food for thought.

15  Getbig Bodybuilding Boards / Training Q&A / Madcow 5x5 v Strength Factor routine on: November 01, 2011, 10:45:55 AM
Hey guys. Bar the slight diff in exercises and a heavy light medium days. Is there any reason Bill Starr made both. Were they both not for athletes/football players etc?


16  Getbig Bodybuilding Boards / Training Q&A / HST on: September 27, 2011, 12:01:22 PM
Hey guys.

HAvnt been here in ages. Just thought id try an HST cycle for a change. HAas anyone done one before. I saw on the HST sight using just one exercise and building up to each 15, 10, 5 rep max in 6 increments. I also saw alternating 2 diff fullbody workouts building up to each 15, 10, 5 rep max in 3 increments.

Which one is best? Thanks guys.

17  Getbig Bodybuilding Boards / Training Logs and Info / Re: JPM101 current training on: November 05, 2010, 07:19:44 AM
Had been reading up on the Metabolic version
1x20 squats
1x20 pullovers
dips,chin ups, sit ups
As many reps as possible, take each to failure, one minute rest between exercises.

18  Getbig Bodybuilding Boards / Training Logs and Info / Re: JPM101 current training on: November 05, 2010, 03:35:36 AM
Yeh i agree it looks good, been a hard start but just b/c im getting used to it. Curious though, these one set of 20rep squats are a type of HIT training, r they not? If this is the case would it make sense to to the other exercises bench etc in a similar fashion, maybe not as high a rep target, but an all out one set, maybe with rest pause?? just curious.

19  Getbig Bodybuilding Boards / Training Logs and Info / Re: JPM101 current training on: November 01, 2010, 07:51:37 AM
Ah what the heck, he made it sound so rediculous and fun that im going to try it again.

Old squat 1RM was 308lbs....That was before serious back injury, id guestimate it to be about 286lbs or so just now. So today i start the 20rep program with 198lbs....88lbs under my guestimated 1RM. Sounds ok??

Thinking that over the 6weeks if i do the squats 9 times il hopefully hit 242lbs for 20reps by end. Thats if i follow my friends template above, which i dont mind tweaking if u think i should??

The thing that attracted me to his was that he hit the 20rep squats twice one week, then once the next etc etc, and on days he wasnt doing that he could build up to one set of lower rep cleans or snatch. Gave his body some rest from the 20reppers.

Brutal stuff.

20  Getbig Bodybuilding Boards / Training Logs and Info / Re: JPM101 current training on: November 01, 2010, 03:54:38 AM
JPM, saw a rugby mate of mine the other day, asked how training was going. he said with the exception of a little niggle in his shoulder hes tip top, what routine is he currently using....20 rep squats lol. I laughed as soon as i heard it, thought of u and your love of it.

Hes doing
1x20 squat
1x20 pullovers
2x5 bench
2x5 weighted pullups
2x5 standing overhead press

Build up to 1x5 clean (alternates clean then snatch pull, with snatch then clean pull workout to workout)
2-3x5 snartch pull
3x8 bi curl
3x8 CGBP

Friday, same as monday. Monday same as wednesday etc etc.

Loves it, though said after the heavy squats he might just do weighted dips and pullups, aslong as that wont diminish from adequate stimulus on shoulders rtc.

Thought ud be pleased to hear of another convert lol.

21  Getbig Bodybuilding Boards / Training Q&A / Re: German Vol. Training’s effectiveness? on: October 18, 2010, 03:57:35 AM
Thats fine, i enjoy the nutritional talk lol.

I was thinking of using DC again, and like the feeling of beating the logg book, but it is very demanding on the body as a whole. I was havig to eazt rediculous amounts of food to make those gains. Force feeding etc, wasnt fun. I revisited DC since my success ona  diet that was clean good, and adequate to bring about small weight gain. I beat the log book, and upped the weight everysingle session, for every exercise and every bodypart, felt v strong and was moving great weights with good form, stepped on scale after a great cycle and was exactly the same weight as before lol. DC just demands ALOT of extra calories to support it, given the going to faikure on pretty much every set nature of it.

DC had also appealed b/c of the 3 times a week layout, which is what caught my eye with gvt.

Can i ask, what did you think about what i posted above (routine wise), except cutting the arm weork down to 3-4 sets of 10 reps for one exercise??

22  Getbig Bodybuilding Boards / Training Q&A / Re: German Vol. Training’s effectiveness? on: October 17, 2010, 01:23:29 PM
Sounds good. I to can only really hit the gym about 3 times a week, family wont really allow anything else just now. That is kind of what caught my eye about GVT.

what made u stop gvt after ur success with it?

23  Getbig Bodybuilding Boards / Training Q&A / Re: German Vol. Training’s effectiveness? on: October 17, 2010, 12:34:05 AM
Do all of your muscles appear to be shrinking, or is it just your arms?

As JPM mentioned, 10:10 for arms is very excessive.
I remember a Poliquin article from a few years ago in which he offered several examples of GVT routines and suggested only 3-4 sets of one exercise (10 reps ea.) for bi’s/tri’s.

Even assuming that your arms are in an over-trained state, I still don’t know that you’d experience such noticeable atrophy in that amount of time; but I‘m only speculating.
There is quite a number of other things that can cause a somewhat flatter/deflated appearance to your muscles.

Diet - especially carbs - is a huge factor.
Restricted carb intake can often cause depleted looking muscles, so look at your food intake.
If GVT is requiring greater nutritional demands compared with how you’ve been training, you may need to add some carbs to your daily diet.

I’ve also read in one or two places that, for many people, muscles can appear flat during the repair stage.
These articles fail to explain the mechanisms by which this apparently works, but I’ve noticed that my muscles sometimes take on a fuller/more typical look about 3-4 days after working them.
The first 1-2, however, can look disappointing.

Another factor is relativity.
If this is the first time you’ve done a rep scheme that results in strong visible pumps, it’s easy to get overexcited.
Once the pumps fade, disappointment can set in fast.

Remember that pumps do not directly equate to growth. They may help shuttle a bit more O2 and nutrients to the muscles being worked, but a pump is basically a temporary “side-effect” of certain kinds training.
Never presume that a GVT-induced pump is instant miracle growth.

If it’s any reassurance, I’ve never spoken with anyone who’s complained of muscle loss - or even stagnation - while on GVT.
Feedback is always positive, and most of it includes comments such as, “I made my best gains on it!”

That being said, bb’ing is highly individualistic, and it IS possible that your body is not suited to favorable results from GVT.

Thanks Montague, great reply.

All valid points, and ones il look at and see if i can determine if my diet is lacking etc. I was either going to try this again or go back to tried and tested DC, but as you have explained, more time will be needed to properly assess its effectiveness. + iv seen the results in others first hand, and know it can be effective.

Even if a routine wasnt really suited to a body type as much as an alternative priogram, an individual should still be able to make progress, just maybe not as fast as he/she would on another routine.

I also like the idea and principle of it all as im trying to protect my jointa at the mo, injuries through rugby have left me sore and id rather progress in size, and slowly in strength and protect my joints.

Also noted about arms.

If i give it another shot il defo make sure that after the 10x10 for shoulders i only do 3-4 sets of one exercise for bis/tris.

How are you finding it/hitting your targets?


24  Getbig Bodybuilding Boards / Training Q&A / Re: German Vol. Training’s effectiveness? on: October 15, 2010, 02:40:21 PM
Thanks JPM, i agree with you, i dont know why i stopped. Always liked the idea of getting stronger as well, and for some reason after the first couple of weeks i was getting the impression that even though size gains might come, strength gains wouldnt really, or maybe even regress?!

Though that theory mioght have since been disproved as i know some one who dropepd his bench when starting this to 200lbs and in 10months brought it back up to 270lbs.

He was also doing the routine i posted.

25  Getbig Bodybuilding Boards / Training Logs and Info / Re: Natural Al's DC training Journal on: October 15, 2010, 05:39:47 AM
Al, good to see your still at it and still DC'ing.n I tried a half DC workout today after reading my logg book from last year, couldnt get anywere near the weight/reps i was using on Closegrip, wow humbling lol.

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