Disgusted - tell us about your training strategies

[che]

What about training each bodypart twice a week, i feel once a week is not enough.

Whatever works for you brother.

[RC Money]

I can't help but overtrain, I am addicted to the pump, I've gone into the gym and told myself I'm only doing some exercises because I hurt myself, by the end I'm going to failure on everything, it's like when ur really drunk with some sloppy woman and you know your erection wont last through a condom, so you just say fuck it and raw dog that filthy sack of desease ridden flesh

It's just like that bro.

[Palpatine Q]

Yep, I've seen  them all and while it looks cool to throw around big weight in the end by the time you are 45 you are a complete mess of injuries. Extreme size comes from hormones anyway so why not enjoy training till you are old.

Yep.

I occasionally have let my ego get the best of me in the past, and tried to see what my max lifts were, It's nonsense.....

It's been a long ass time since i've done less than ten reps in a set, and I never have back pain, knee pain...any of that shit and I'm 46. when i was 36 and squatting 500, my body ached for days after a hard session...fuck that noise.

[slaveboy1980]

Yep.

I occasionally have let my ego get the best of me in the past, and tried to see what my max lifts were, It's nonsense.....

It's been a long ass time since i've done less than ten reps in a set, and I never have back pain, knee pain...any of that shit and I'm 46. when i was 36 and squatting 500, my body ached for days after a hard session...fuck that noise.

yup for example do some  high rep leg ext..then some leg presses (none of that 2 inch of ROM crap tho) and then finish off with some 12-15 rep squats.

[DK II]

yup for example do some  high rep leg ext..then some leg presses (none of that 2 inch of ROM crap tho) and then finish off with some 12-15 rep squats.

Squats with 20 reps did much more for my legs than 5 reps.

I usually train in the 8-12 rep range, occasionally even higher, 15-20.

If i go heavy, 6 reps is the minimum, and never longer than 2 weeks.

[Palpatine Q]

Squats with 20 reps did much more for my legs than 5 reps.

I usually train in the 8-12 rep range, occasionally even higher, 15-20.

If i go heavy, 6 reps is the minimum, and never longer than 2 weeks.

pretty much spot on.  except I never go as low as 8...ten is the floor, unless I'm just destroyed and i can't get ten ...but never cuz it's too heavy

[slaveboy1980]

Squats with 20 reps did much more for my legs than 5 reps.

I usually train in the 8-12 rep range, occasionally even higher, 15-20.

If i go heavy, 6 reps is the minimum, and never longer than 2 weeks.

ya I'm a very strong squatter but I got much more quad growth from the above combo than starting with heavy squats of 5 (as I used to do). I don't do sets of 20 on squats tho cuz im a pussy.

leg ext 6-8 quick sets 12-25 reps
leg press (sometimes supersetted with leg ext too....to extend the set length)
finish of with squats (high reps)

boom quads exploded with growth

[jwb]

Did you ever tell King he was training like an idiot?

[cephissus]

pretty much spot on.  except I never go as low as 8...ten is the floor, unless I'm just destroyed and i can't get ten ...but never cuz it's too heavy

Do you ever go to failure, or do you just stop when you can't move the weight smoothly anymore?

I wish I could train with some of you guys just to see how you do it.  I learned to lift at the university gym which I think is practically the worst place possible.  98% of people there are kids with no clue, and even handful of bigger, older guys seemed to lift way harder, heavier, and grindier than I ever see in pro bb vids.

[DK II]

What gave me the best leg development so far was the "widowmaker", choose a weight where you can perform 10 good reps and do 20 with it, LOL.

But to be honest, i couldn't keep up with it longer than a few weeks, it burns me out very quickly. Now i only do them when i have an extremly good day, lol.

[DK II]

Do you ever go to failure, or do you just stop when you can't move the weight smoothly anymore?

I wish I could train with some of you guys just to see how you do it.  I learned to lift at the university gym which I think is practically the worst place possible.  98% of people there are kids with no clue, and even handful of bigger, older guys seemed to lift way harder, heavier, and grindier than I ever see in pro bb vids.

I never go to failure on legs, it's just too dangerous, LOL.

I also never go to failure on deads, that's fucking stupid to do IMO.

I do go to failure when i train with machines, and on arms, but not every time.
I feel that you need a good mixture of rep ranges, exercise speed, angles, machines and free wieghts and keep the breaks very short (30-60 seconds), that works best for me.

[slaveboy1980]

Do you ever go to failure, or do you just stop when you can't move the weight smoothly anymore?

I wish I could train with some of you guys just to see how you do it.  I learned to lift at the university gym which I think is practically the worst place possible.  98% of people there are kids with no clue, and even handful of bigger, older guys seemed to lift way harder, heavier, and grindier than I ever see in pro bb vids.

avoid failure on most set---specially very grindy sets to failure. it can be ok to push some sets to failure ..how many...will vary between people. some people have very sensitive CNS others can take alot of pounding.

but you shouldn't feel totally fucked up after a work out ..instead you should feel energized.

edit: and yeah on legs...you don't wanna go to failure on leg presses or squats...leave a rep or two in the tank. leg ext can be ok...but not every set.

[cephissus]

I would always crave that ripping sensation you get when you have a massive pump and feel like each rep is just shredding the muscle to bits.  I guess if I could go back and do things differently I would have just settled for a good pump most of the time?

Many times after working up a pump I would just keep doing sets and all of a sudden the muscle would just lose all sensation... but I had to keep going because I had to do 4 sets of 10, and then 4 more sets for the next exercise, etc. 

[slaveboy1980]

I would always crave that ripping sensation you get when you have a massive pump and feel like each rep is just shredding the muscle to bits.  I guess if I could go back and do things differently I would have just settled for a good pump most of the time?

Many times after working up a pump I would just keep doing sets and all of a sudden the muscle would just lose all sensation... but I had to keep going because I had to do 4 sets of 10, and then 4 more sets for the next exercise, etc. 

progressive tension overload is still important but don't get  caught up in the have to beat the logbook every workout crap.

you don't want to overdo the volume either...if you start losing the pump then you have definately done too many sets. keep a good pace and make sure that you actually target the muscles...keep the workout density high.

[cephissus]

The muscle would still have blood in it and look huge, it was just felt like an empty, lifeless void.

Can you get a pump every time you work out? I seem to have lost the ability entirely, which is why I eventually stopped lifting.  I think it was from so many years of abuse.  I wonder if I'll ever recover?

[g101]

6-10 reps 

[Alex23]

Yep.

I occasionally have let my ego get the best of me in the past, and tried to see what my max lifts were, It's nonsense.....

It's been a long ass time since i've done less than ten reps in a set, and I never have back pain, knee pain...any of that shit and I'm 46. when i was 36 and squatting 500, my body ached for days after a hard session...fuck that noise.

Definitely not worth the joint stress to muscle gain ratio; starting to feel it too..

Used to squat like a monkey 5 plates at least every other leg workout, came back after a layoff because disk issues few years back, obviously no heavy shit, in a matter of weeks, my legs were bigger than ever and fuller by sticking to leg extension, some front squat but all light shit...

who knows.. well disgusted does  

[cephissus]

fwiw my legs were the biggest ever after 2 months of lifting nothing but 115.  i just did one set for time, and then two brutal sets of 30 leg extensions / 3 normal sets of hamstring curls.

i started at 2:00 and worked up, over the course of about two months, to 4:40 seconds at an even pace with the 135.  then i ran over to the leg extension machine and did the most painful sets of my life.

i still think even this was too much because at around the 3:00-3:30 mark I would sort of be a zombie with no muscle sensation... probably should have stopped there.

[Disgusted]

Did Kamali ever display signs of sadness because of how badly he went from good to bad in bodybuilding? Catch him ever looking at himself in dissapointment?

I think I got King into pretty good shape for this show, back to his younger years. If we would have continued on this path keeping his waist in check adding a tad more muscle in the right spots and 10% better conditioning well who knows it was not to be.

[claymore]

Yep, I've seen  them all and while it looks cool to throw around big weight in the end by the time you are 45 you are a complete mess of injuries. Extreme size comes from hormones anyway so why not enjoy training till you are old.

"Extreme size comes from hormones anyway"...Agreed

[slaveboy1980]

The muscle would still have blood in it and look huge, it was just felt like an empty, lifeless void.

Can you get a pump every time you work out? I seem to have lost the ability entirely, which is why I eventually stopped lifting.  I think it was from so many years of abuse.  I wonder if I'll ever recover?

of course you will...but you need a positive attitude when you workout. after a workout you should feel full of energy...so avoid the super heavy grindy shit..it will make you depressed and not wanna train. you can do sets of 4-5 sometimes but most of them time do not go under 6 reps. fast paced workouts....don't do for example 3x5....do 5x8 smooth reps (using a weight you can do maybe 12 reps)...so first sets feel kind light but on 4-5 you really have to push it. you can also pyramid up..but make sure you have a good pump going as you get to the heaviest set (6-8 reps)...and then follow up with a second exercise where you use same weight on all sets.

you shouldn't feel scared of the weights before the workout...if you do..then you are lifting to heavy. super heavy should only bee done sometimes. too much of super heavy training = high risk of anxiety unless you have a bullit proof cns

[cephissus]

of course you will...but you need a positive attitude when you workout. after a workout you should feel full of energy...so avoid the super heavy grindy shit..it will make you depressed and not wanna train. you can do sets of 4-5 sometimes but most of them time do not go under 6 reps. fast paced workouts....don't do for example 3x5....do 5x8 smooth reps (using a weight you can do maybe 12 reps)...so first sets feel kind light but on 4-5 you really have to push it. you can also pyramid up..but make sure you have a good pump going as you get to the heaviest set (6-8 reps)...and then follow up with a second exercise where you use same weight on all sets.

you shouldn't feel scared of the weights before the workout...if you do..then you are lifting to heavy. super heavy should only bee done sometimes. too much of super heavy training = high risk of anxiety unless you have a bullit proof cns

thanks, i really wish i had people to tell me these things a decade ago

[slaveboy1980]

thanks, i really wish i had people to tell me these things a decade ago

i see kids who wanna look good naked doing starting strength and shit like that...lifting too heavy and very limited routines in terms of exercise selection and volume. that's not bodybuilding that ego lifting or powerlifting. not the same thing.

[240 is Back]

disgusted, what's your take on vitamin C?

[slaveboy1980]

thanks, i really wish i had people to tell me these things a decade ago

the powerlifters who do the super heavy lifting very often use stimulants and other type of drugs (including specific types of aas) to combat the workout anxiety.

a natural who wants to lift for many years can't train like that...at least not all the time. need to be smart.