Training at the KOLOSEUM with Milos.../A condensed How-to in post 1

[pumpher]

Cool thread

It would be awesome to workout with the Koloseum crew for a few weeks.

[flexingtonsteele]

Hey garreath,

how is milos looking??

3 weeks out still?

[DirtyDirt]

MIlos had a chest, shoulders, back routine that he posted in a flex mag a few months back with those 3 dudes before a contest, the asian cat, the spanish dude and the australian guys that looks a bit like cutler. I did the chest and shoulders segment, my GOD...that workout was sick. I took my shirt off in the bathroom afterwards, i seen striations ive never seen before, it was amazing. Only problem is i can't train like this all the time because other people jump on machines/dumbells/ benches etc...i can only do it early morning on a weekend, i'm looking forward to doing it again...........i love a good superset..

[chaos]

Good to see you're back at it, look forward to the updates and pictures.

[bb101]

garrett how would u describe your body composition change from doing these type of workout...giant sets ect. ? have you achieved more then the traditional mainstream program. How does it impact ur nutrition. Im very keen to try this style of training

[Dionysus]

Hey Garraeth

Is Owen still working out with you guys?

I think i might have seen him working out at a 24hour Fitness down in South County.

[oppositeofthin]

Garraeth,

Do you guys works abs with Milos? If you do, would you post the routine.  Thanks a lot.

[slaveboy1980]

Garraeth,

Do you guys works abs with Milos? If you do, would you post the routine.  Thanks a lot.

 

there is no magic routine for abs.

do some crunches and/or cable crunches 2-3 times per week

2-3 sets 8-20 reps or so.

nothing complicated.

[slaveboy1980]

slaveboy1980 is pretty correct. The only thing that's different is that when we do abs, we normally do cable crunches and always go way the hell up to the a max stretch. I usually face away from the pulley so that it's actually pulling me back and up. I guess you want a max stretch at the top to create the deep horizontal lines between each ab muscle.

And go all the way to the bottom and curl your head under into your crotch as far as possible -- and exhale as much as possible. To get a max crunch at the bottom.

This full range really makes it a lot harder than normal, but builds them better too.

And I keep upping the weight (reps of 8-20) because your ab muscles respond to additional weight just like any other muscle.

Then lower abs on the pullup machine - leg raises. As high as you can do. I can only go half way now. But the other guys can go all the way up. Hard. And, make sure to use your lower abs. Not your leg muscles. Most people find leg raises easy because they use their leg muscles to pull their legs up, not their abs.

you cant isolate lower vs upper abs. cable crunches hit both "upper" and "lower". the leg raises may feel like they hit "lower" abs more...but they stimulate all of the abs: upper and lower. (not including obliques..which gets some stimulus..but shouldnt be trained directly by a bodybuilder)


edit: the problem with leg raises is that it can cause back pain for many people + iliopsoas gets too involved

in general i think cable crunches is a much better exercise than leg raises.

[oppositeofthin]

slaveboy1980 is pretty correct. The only thing that's different is that when we do abs, we normally do cable crunches and always go way the hell up to the a max stretch. I usually face away from the pulley so that it's actually pulling me back and up. I guess you want a max stretch at the top to create the deep horizontal lines between each ab muscle.

And go all the way to the bottom and curl your head under into your crotch as far as possible -- and exhale as much as possible. To get a max crunch at the bottom.

This full range really makes it a lot harder than normal, but builds them better too.

And I keep upping the weight (reps of 8-20) because your ab muscles respond to additional weight just like any other muscle.

Then lower abs on the pullup machine - leg raises. As high as you can do. I can only go half way now. But the other guys can go all the way up. Hard. And, make sure to use your lower abs. Not your leg muscles. Most people find leg raises easy because they use their leg muscles to pull their legs up, not their abs.

Appreciate your response.  Thank you.

[slaveboy1980]

np...


Today was arms. My weakest part. We did the "normal" rounds. About 20 exercises in a row. I'm not finishing all 10 reps for each bicep exercise because I'm really trying to concentrate on the bottom part of my biceps. That's the worse for me. And yes, you can work parts of your muscle -- upper vs/ lower bicep, inner vs/ outer pecs, etc...I didn't think so until Milos told me to test it. I did. With my outer pecs. Once, on my own, I did chest. Every movement was ultra-wide grip. The next day, my outer pecs were totally painful, but my inner was fine.

So for my lower bicep, I'm making sure to go all the way to the bottom and stretch it fully. So it's really hard to do full reps. Like, try preacher curls normal, with a decent weight, for 10. Then do the same weight and pull your body back and down a bit so that at the bottom, the barbell isn't touching anything and your arms feel like they're being pulled the wrong way. Then do your sets with each rep like that. And don't bounce at the bottom.

It's hard.

no you cant work outer vs inner chest. if you know anything about basic human anatomy you should know this (and specially milos...)

and your test (doing wide grip bench press and getting sore in the "outer" pecs) is just proof that you get sore at the origin. (very very common misundestanding)

this is not a case of "well it works for me", or "everyone is different".

i advice you to look at a human anatomy chart...look at how the chest fibers run. if you do this, you will realize that the chest is a fan shaped muscle..meaning that if you activate pectoralis major.....it all fires or it doesnt. think of pulling  a string...(there is tension on all of it)

upper pecs is possible to isolate tho..to some degree

i have watched milos advice on the bodybuilding.com show (fitshow) and his anatomical knowledge is lagging. (its not just enough to know the latin name of a muscle...you have to understand its function and how the fibers run etc)

[slaveboy1980]

Please bring this up on the G&O board, I'd rather keep this a simple log.

Thanks!!

deal, as long as you dont spread such pseudo drivel anymore. (inner vs outer pecs etc)

[slaveboy1980]

Today was legs. Hardest thing - by far. I always get mad cramps in my legs later at night. It really wastes you.

We did (3 rounds):
--front squats
--smith machine squats
--smith machine squats - wide stance, to decline bench
--leg press - wide stance
--leg curls
--leg press - on toes, close stance
--sissy squats on hack machine
--normal stance on hack machine
--wide stance squats to bench
--1-leg squats on smith machine
--1-leg leg presses

Then (2 rounds):
--descending sets on hack squat machine. Start w/ 4 plates/side and do 3 reps. Each 3rd rep, take 1 plate off one side. Alternate sides.
--wide stance, on toes, smith machine squats
--leg presses - wide stance
--leg presses - 20 reps
--leg presses - 30 reps (each leg press exercise is on a different machine)
--leg curls - 20 reps

totally ridicoulos workout. a few sets of reg squats (done 2 times a week) will do the job as well as all that bullshit, and progress will be alot easier to chart.

those workouts seem more like trying to do every leg exercise you can come up with and try to do them in the same workout (and then call them the milos system    )

[chaos]

It's been two weeks garraeth, what's going on?

[chaos]

Bleh...week before last, Milos was super busy.

Last week, I was (fucken-a, the first three days I slept 3 hours).

Dunno what'll happen this week w/ holidays.

Busy>not busy

Business is treating you good I assume?

[chaos]

I wish.

No. Server started to die (PHP was corrupt) and we had investor meetings Tuesday and Thursday. I got lucky and the Tuesday meeting got cancelled (she was sick). But I still had to move the whole site (about 2,000,000 files and 15gigs) from one server to a brand new one and get the new one set up by Wed night.

That sucks 

[chaos]

RIP

[DK II]

RIP

Are you saying garraeth cannot afford paying 500$ for every workout?

[chaos]

Are you saying garraeth cannot afford paying 500$ for every workout?

I'm saying Garraeth cannot afford to post here.

[JasonH]

Koloseum looks like an excellent gym - I'd love to train there.

[DK II]

isn't garraeth out of jail yet?

[DK II]

still in jail?? 

[chaos]

still in jail?? 

Uber busy running his business.

[DK II]

Uber busy running his business.

PIP

[Meso_z]

Good old 2007...

Getbig was the shit back then.

Milos workouts were the new trend.. along with his intra-workout amino acid drink.