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Author Topic: JPM101 current training  (Read 40095 times)
Montague
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Keep up the good work, 240...


« Reply #125 on: March 11, 2015, 03:33:52 PM »

JPM, you remind me so much of a very good friend of mine who taught me the ABC's of "old-school."

He's about your age, and learned the craft from veterans 10-20 years his senior. I'm lucky that he has passed much of his knowledge on to me! I can honestly say that I have learned my fair share from you, as well!!
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jpm101
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« Reply #126 on: March 13, 2015, 08:29:34 AM »

Montague

Humbly accept the props.  

Also got some very good information from older experienced BB'ers and lifters.  Like money in the bank that you can draw upon whenever needed. Have a background in sports (mostly football and a bit of rugby) & training, another thing to fall back on.

BB'ers were/are the most experimental and interesting when it came to training and life style, fairly close to being either complete idiots and genius ...sometimes that can blend together (my view only). Living in SoCal since I was 10, you get exposed to the sub culture of BB'ing very easily. More so, it seems, when living along the coast.

Old school/new school...either depends how the approach to each workout is handled.  Workouts that are brief and to the point seem to yield the better results. Training with serious intent is also a basic staple of success. Some guy's just stroke it and really not paying attention to what, or why, their doing this or that in a workout.

Thanks again...and of course Good Luck.



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jpm101
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« Reply #127 on: July 28, 2015, 09:55:00 AM »

Currant workouts

Doing the Rest-Pause method.  A 10 to 12 second pause between reps. 3-4 minutes between sets. Reps tend to become higher than a normal workouts.  I list 20 reps, but at times could climb to 25-30 reps. Something you would have to experience if ever getting into this method of heavier training, to get what I mean. All sets are partial reps. With partial reps you are working the strongest (by far) position of muscle contraction. Also builds joint, tendon & ligament strength to a much higher level. The weight you use may come as an unexpected surprise to most guys. Benching 300? Might find yourself nearing the 350-360 range for partial reps. And heavier weight builds thicker muscle mass.

A)  BB Hack squats  4x12-20
     BB Shrugs  2x12-20
     Hi-pulls..slighter wider grip 2x20
     Chins...weighted  belt 2x12-20

Usually 2 to 3 days between the next workout, which is also Rest-Pause protocol.

B)   Bench..2x12-20
      Bench..closer grip (hand about 6-8 inches apart) 2x12-20.
      Standing overhead partial lockout press. Off a PR. (Paul Anderson used this method quite a bit, as did Bill March and other top pressers) .
      2x12-20.

Might suggest some research on the Partial rep or Rest_Pause if interested. The R-P or Partial don't haveto be used together, like I'm doing. Each can be used in a workout individually, by themselves. This is just a diferent slant on the way some guy's will combine them together.

Good Luck.
      
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jpm101
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« Reply #128 on: September 22, 2015, 04:54:05 PM »

Current

Pull workout   Tri sets..two cycles each, 6 sets total

1)   BB Shrug (off rack) 6-10 reps work for speed on reps

2)   Hi-pull Off (rack)  6-10 reps. Focus on speed and the trap squeeze at the top

3)  Up-right row EZ bar 6-12 reps

Push workout  Super Set 3 cycles

1) Dips, weighted start at dead stop (2 seconds) each rep  9-12reps

2)  Bench,keeping elbows nearest the body each rep. Start from dead stop (2 seconds) each rep. 9-12 resp


Lower body

1) Step-ups..BB on shoulders  12-15 reps  2 sets

2) Front bench squat   12-15 reps 2 sets

3) Platform jumps (bwt)  8-12 reps 2 sets  bwt , bwt onlyjust increase the platform heights a bit in advancing workouts.

4) GoodMornings  2 sets bar higher on shoulders-traps  2 sets bar resting on middle traps

Lower body done separate day.  Ab wheel after most workouts.

Good Luck.



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jpm101
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« Reply #129 on: September 23, 2015, 10:04:50 AM »

Forgot to include DB side press to the Press workout I gave above.

DB side press...8-12 reps 3 sets.  This is done one arm at a time, with the free hand usually holding on to something to brace it. The DB is kept inline with the side of the body (elbows back) and can build up to some impressive weight after a while. This exercise is not included with the dip-bench SS's.

Saw a female lifter get some good reps with 120 db (part of her regular training)..impressive. So many serious women  on a equal par with a lot of men BB'ers..surprising I know.

Good Luck.

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jpm101
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« Reply #130 on: January 04, 2016, 12:09:41 PM »

The football seasons over (at least for me) and less travel, so have more time getting back into workouts.

Mon
Chins
(A) Hammer grip (thumbs facing he rear, middle hand spacing)
3X6-9 reps
(B) Curl grip.. (little less than shoulder width)
2X6-9 reps

(A) Press, overhead just before lockout, off of PR rack.
3X6-9 reps
(B) Press, overhead with a curl grip, medium width....2x6-9 reps. Want only to go about 4 to 6 inches about the level of the top of the head. Just my view, but too much unneeded tension is put on the shoulder girdle/joints  as the bar is lifted higher towards lockout position. Curl grips call upon the anterior delts a bit more than regular presses.

(C) Lateral raise  3x6-9 reps     lay on mat/bench, floor,etc... start with DB in front of body, raise just before the top overhead position (keeping tension on the delts) and lower behind he body all the way (more like a touch & go). than raise up overhead again and lower the DB to the front of the body (original position). That's one rep, of course.  Can also do this movement on a incline bench, your choice. Have done both versions with good results.

Wed.

(A) Sissy squats
2X15-20 reps..stretch unbelievable
(B) Bulgarian squat
3X10-12 reps
(C) Squat (heels on 2x4)
2X10-12 reps

Fri.

(A) Dips  4X6-9 reps  weighted
(B) Up-right rows. 3X6-9 reps
(C)  Trap bar shrugs  2X6-9 reps

I don't workout on the weekends, weekends are not meant for working out to my way of thinking. Nothing magical about the 6-9 reps range, just what I like to do. Usually 90 seconds between sets and 180 seconds between exercises. Keeping the pace up. Never go to failure, 1 or 2 reps short of that.

Good Luck.


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jpm101
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« Reply #131 on: April 05, 2016, 09:27:31 AM »

Two of my friend and I have been on this style workout for a couple of weeks now. Push on Monday. Leg on Weds. Pull on Fri.
          
             PUSH...where all three major pushing movements are included in this workout.
A)  1...Overhead BB press...push weight directly above the body.
     2...Flat BB bench....push weight out and in front of the body
     3...Dips (added weight)..your pressing down as the body goes up, trying not to have the arms out too wide.
     Each exercise helps the other, and in return increases strength and size quite well. Seems also to balance some of
  the weaker spots in pushing/pressing movements. Can help improve the bench quite well

                          Legs
B)   1...Back squat....bar higher on the traps, heels raised....keeping leaning forward less...BB'er style
      2...Romanian squat...BB
      3...Lying leg curl....one leg at a time. Leg curls are the only pulling exercise in this group. Rest are pushing.

                   Pull...all the three major pulling motions included.

C)   1...Pull ups (weighted)...hammer medium grip.  Pulling down and into the body.
      2...Hi-pull ...DB, pulling up with elbows  out wide.   With Up-right rows, the hands are in front of the body.....Hi-pulls out and away. Either version could be easily included in any one workout. At present, we only do DB Hi-pulls.        
      3...BB rows, curl, medium grip, pulling  into the lower ab area.

4 sets each exercise. 6-10 reps. Progressive overload, which can mean increase the reps from one workout to the next. Or increase the weight used, from one workout to the next. All these are short and to the point workouts. With three guys training the same workout together, takes a bit over an hour plus.  Each of us do not use the same weight in any given exercise. Close, but not he same. One guy is on call 24/7 and may or may not miss a workout. So far, so good.


Good Luck
      
 
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Montague
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Keep up the good work, 240...


« Reply #132 on: April 05, 2016, 05:00:21 PM »

Training when on call sucks!

I HATE having to carry my pager around on the floor.
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jpm101
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« Reply #133 on: April 05, 2016, 06:58:55 PM »

He'll get paged on his cell phone. Has a case for his new Galaxy S7, which he can carry on his military style belt (because he's military/navy). Takes it off when doing the weighted dips & chins, that dipping chained belt gets in the way of his phone.

Getting a upgrade Galaxy S7 from my S6 , probably Friday. Galaxy stuff, all very impressive.

Done similar type workout, as above, for a good number of years now. With training partners or solo.


Good Luck.
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jpm101
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« Reply #134 on: April 06, 2016, 09:26:45 AM »

If more into a different BB'ing version of the Push/Pull above workout protocol, might suggest Tri sets, using the same exercises. Though a better pump, a pump it's self is no guarantee of any faster results. Some guy's just like that feeling when working out. But an old BB'ing saying is "More blood, more muscle".

Example:

With the push (press) movements, you would do the three exercises one after another, without much rest in between.  Like overhead press followed by flat BP's and finally dips. That's one tri set. Would do three to five such tri set cycles for any muscle group yur working.

Same idea with pull movements. Chins, followed by hi-pulls and finally BB rows. If having trouble with chins, than switch to front lat pulldown's.

Would do three to four such tri set cycles for any muscle group your working. Usually in the 8 to 10 rep range. Want a fast paced workout, so 60 seconds between following sets.  3 to 4 minutes max between exercise cycles.  Going to start with lighter weight until getting adjusted to this style training. Takes between 2 to 3 weeks to get truly adjusted to any new training protocol. Can be very intense at the beginning of this program.

There are also ways of using SS's, which combine the push workout with the pull workouts. Alternating push with pull together in the same cycle.. That can also be a very productive style with regards to increasing muscle mass. And again, very intense.

Good Luck.






Good Luck.
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jpm101
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« Reply #135 on: November 17, 2016, 11:12:05 AM »

Current

A)    GVT...10X10  mon.

1) Up-right row (Olympic style EZ bar)
   super setted with
2) Dips "V" bar (weighted)

B)    GVT...10X10   Wed.

1)  Front squat  
     super setted
2)  Leg Curl  alternate, laying

C)   GVT...10X10    Fri.

1)    Pullover & Press   bent arme version, with DB's
          not super setted
2)    BB Hack squats  


  I never do direct bicep, tricep or calves.  use ab wheels.


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ratherbebig
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TEAM 4 PLATES PER SIDE ON THE LEGPRESS


« Reply #136 on: November 17, 2016, 11:15:08 AM »

thats one long running journal!
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