Training questions - what do you think?

[paulsed1]

Just looking for some general thoughts about the sort of training program I am thinking of trying, something along the lines of German Volume training, blood volume, etc..

Firstly I should mention I have posted on here in the past about a spiral fracture of the humerus I received back in April. I decided to get surgery and have been slowly making my way back, plate and screws in my arm and all. My overall shape and look isn't that bad, but I am nowhere near as strong as I was pre-injury. My hope is it will come back with time. I have lost 2 or 3 inches off my chest and about an inch off my arms. My weight went from around 250 to 230ish, but on the plus side I did lose a little bodyfat. I miss my normal size though.

Onto the topic at hand. I am taking a vacation in about a week and a half and want to look as good as I can. I have been training for about 20 years, so I know there are no quick fixes, nothing beats sensible training over the long haul. Having said that, I am hoping to kind of put my body in a kind of anabolic "pumped" state over the next couple weeks. I have started using NO2 Black as well as CE2 and Gaspari Size On for the blood volume and muscle cell loading effect. I have tried German Volume training before in the past with mixed results, I probably didn't stick it out long enough. Anybody have positive experiences with it? Or just blood volume training in general? (which I assume is high sets and high reps?)

I am still kind of limited with how heavy I can go because of the arm, the bone and attachments still need time to strengthen, so I thought maybe some training like this would be good anyway. I have always preferred strength training, I'm not a pump artist or anything, just looking to see what I can do for the short run. Any and all thoughts and comments are appreciated.

[wes]

Poundages don`t matter much if you`re injured........if it feels heavy,then it is heavy regardless of the numbers on the bar.

I`d look more to my diet and cardio for improvement in such a short time period for your vacation.

[DK II]

Poundages don`t matter much if you`re injured........if it feels heavy,then it is heavy regardless of the numbers on the bar.

I`d look more to my diet and cardio for improvement in such a short time period for your vacation.

Not only in time of injuries, i think this is a valueable advice for everyone.

Lifting is abuot intensity, not about weight. You can lift very intensively without putting up too much weight on the bar. Most people in the gym use too much weight and not enough intensity.

[jpm101]

If you had been training for 20 odd years than you should be familiar with some of the pump systems, though yourself are not a pump artist (so stated). Wes and DK are correct, 10lbs can feel like the intensity of using a 100lbs, if a program is set up right.

Might try the Pre-exhaust  system where you would do a extension/leverage type exercise follower by a compound exercise...without any rest between sets. Example: lateral raises followed by PBN's. Or DB flys followed by BP's.. Leg extensions followed by squats. Dozens of combo's. Usual 8 to 12 reps range. All the while  using much lighter weights. Higher sets for the pump artist.

Any form of SS's or tri set's. Quad set's included. The one and one half system is very good for increasing the time under tension (TUT) factor. Drop sets, Forced  sets and 100's come to mind also. Resting between 45 to 60 second with conventional style workouts. Running the rack. All done with much lighter weights. All these suggest can lead to pump heaven. Though entering pump heaven will never insure that those pumped -up gains will ever last very long in the real world.  And as you know, pain/the burn will usually go along with any intense style pump BB'in program. But than again, that is true BB'ing.

GVT can be very adaptable for fast muscle and strength gains. But I find that most guy's do not have a clear idea how to preform it the correct way and wind up making less than stellar (if any) gains at all.  Too bad, it is a very workable and productive system when done right. Good Luck.

[iron_dawg]

Just looking for some general thoughts about the sort of training program I am thinking of trying, something along the lines of German Volume training, blood volume, etc..

Firstly I should mention I have posted on here in the past about a spiral fracture of the humerus I received back in April. I decided to get surgery and have been slowly making my way back, plate and screws in my arm and all. My overall shape and look isn't that bad, but I am nowhere near as strong as I was pre-injury. My hope is it will come back with time. I have lost 2 or 3 inches off my chest and about an inch off my arms. My weight went from around 250 to 230ish, but on the plus side I did lose a little bodyfat. I miss my normal size though.

Onto the topic at hand. I am taking a vacation in about a week and a half and want to look as good as I can. I have been training for about 20 years, so I know there are no quick fixes, nothing beats sensible training over the long haul. Having said that, I am hoping to kind of put my body in a kind of anabolic "pumped" state over the next couple weeks. I have started using NO2 Black as well as CE2 and Gaspari Size On for the blood volume and muscle cell loading effect. I have tried German Volume training before in the past with mixed results, I probably didn't stick it out long enough. Anybody have positive experiences with it? Or just blood volume training in general? (which I assume is high sets and high reps?)

I am still kind of limited with how heavy I can go because of the arm, the bone and attachments still need time to strengthen, so I thought maybe some training like this would be good anyway. I have always preferred strength training, I'm not a pump artist or anything, just looking to see what I can do for the short run. Any and all thoughts and comments are appreciated.

heavy or lite it's gotta feel good to get back to the gym...hope all works out for you

[PANDAEMONIUM]

Poundages don`t matter much if you`re injured........if it feels heavy,then it is heavy regardless of the numbers on the bar.

Exactly.  "Heavy" is a relative term.