Serious Training Thread

[SF1900]

Arms today: 20 sets of biceps and 20 sets of triceps.

[Krankenstein]

http://www.getbig.com/boards/index.php?topic=437272.msg9996215#msg9996215

[Gym Rat]

Arms today: 20 sets of biceps and 20 sets of triceps.

Nice one!!  Pumps!!

[Gym Rat]

Normally an off today, but I squatted. Got my new Texas Power Bar in.
I had him make me a deadlift bar at the beginning of the RONA.
Ill be bringing this bar to the gym, with my bar-lock, and keep it in the back closet for my use only.
The bars at the gym are all abused, bent, shit...

Anyways:

Squats:

135 x 10
135 x 10
225 x 8
225 x 8
315 x 5
405 x 3
455 x 1
455 x 1

Ill do legs for real, on WED...

[Gym Rat]

BUDDY CAPPS



Texas Power Bars
When I started lifting weights with Olympic bars back in the 1960’s, I noticed that there was hardly any grip. The knurling on these bars was so light when the bars were new, that now years later they were almost slick. The sleeves were held on to the bar with a threaded end cap and the inside collars were held in place with a set screw. Each sleeve consisted of three pieces.

The Goal

... was to create a bar that would have and keep a better knurled grip. A bar, whose sleeves wouldn’t slide in to the center. A maintenance free bar.

The Result - The Texas Power Bar

Proudly Made in the USA Since 1980. The shafts are center less ground, demagnetized and oiled to the max before shipping to Texas. Once at our production facility, we machine and then knurl each shaft to create a grip that is still the best in the industry. Texas Power Bars have different finishes available including black zinc and chrome plating.The sleeves are are available raw or chrome plated.

Proof On The Platform

Big tensile strength numbers sound very impressive and we have them but, the proof is on the platform. Hundreds of state, national, international and world powerlifting records have been and continue to be set and broken on the The Texas Power Bar.

•1985 Fred Hatfield 1002lb Squat
•2007 Charles Bailey 1102lb Squat
•2016 Tiny Meeker 1102lb Bench Press
•2016 Yuri Belkin 992lb Deadlift at GPA World championship in Moscow
•2017 Joseph Pena 1025lb Squat at Texas High School championships.
•1994 Mark Hanlon and 8X Mr. Olympia Ronnie Coleman pulled 1200lb deadlift with the Texas Power Bar.

NFL combine

In the beginning:

1st World Championship for the Texas Power Bar was 1984 in Dallas, TX.
•1981 Senior Nationals
•1982 Nationals
•1983 Teenage and Collegiate Nationals
•1984 High School Nationals, Women's Nationals, Junior Worlds

In the middle:

The Texas Power Bar has been in countless local, state, national and international meets around the globe annually.

Lately:

World Powerlifting Championships

•2010-2011 United States 🇺🇸
•2012 Argentina 🇦🇷
•2013 Finland 🇫🇮
•2014 Australia 🇦🇺
•2015 United States 🇺🇸
•2016 Russia 🇷🇺
•2017 Argentina 🇦🇷

American Powerlifting Championships

Since 2010

[Rambone]

Getbiggers, what has been your most effective split to date? Push/pull/legs twice a week? Bro split hitting the muscle once a week? Full body? Failure or leaving one to three reps in the tank? Spill your training secrets, muscle bros! Once a week and 10-12 sets close to failure keeps me more focused for some reason because I look forward to it since I know it’s a weekly thing, but thinking about splitting the volume and upping the frequency

[Krankenstein]

Getbiggers, what has been your most effective split to date? Push/pull/legs twice a week? Bro split hitting the muscle once a week? Full body? Failure or leaving one to three reps in the tank? Spill your training secrets, muscle bros! Once a week and 10-12 sets close to failure keeps me more focused for some reason because I look forward to it since I know it’s a weekly thing, but thinking about splitting the volume and upping the frequency

I have no split....and I think that the split thing is very "bro-sciency".  Not shitting on your post...just what I feel after all these years

[Rambone]

I have no split....and I think that the split thing is very "bro-sciency".  Not shitting on your post...just what I feel after all these years

Stop yelling at me!

 

Do you have any volume that you keep track of overall or just wing it?

Weider listen to your body principles?

[IroNat]

Getbiggers, what has been your most effective split to date? Push/pull/legs twice a week? Bro split hitting the muscle once a week? Full body? Failure or leaving one to three reps in the tank? Spill your training secrets, muscle bros! Once a week and 10-12 sets close to failure keeps me more focused for some reason because I look forward to it since I know it’s a weekly thing, but thinking about splitting the volume and upping the frequency

I like full body 2-3 times a week for general mass and strength building as a natty.

This is generally how I train (see my log).

2 reps near failure works well and no burnout.  Some sort of progression must be used.

Too much volume kills your gains unless you are on drugs. 

Your goals dictate your methods.

[robcguns]

Getbiggers, what has been your most effective split to date? Push/pull/legs twice a week? Bro split hitting the muscle once a week? Full body? Failure or leaving one to three reps in the tank? Spill your training secrets, muscle bros! Once a week and 10-12 sets close to failure keeps me more focused for some reason because I look forward to it since I know it’s a weekly thing, but thinking about splitting the volume and upping the frequency

I would say for me my most recent routine gave me the best results,  doing most body parts 3 times a week. Every other day routine for 2 hours. All sets taken to failure. Strict form. I used to do each body part once a week for 15-20 sets each but doing them 3 times a week and 5-8 sets each time seems to work well coming form the other way anyways. Until I got injured.

[ThisisOverload]

BUDDY CAPPS



Texas Power Bars
When I started lifting weights with Olympic bars back in the 1960’s, I noticed that there was hardly any grip. The knurling on these bars was so light when the bars were new, that now years later they were almost slick. The sleeves were held on to the bar with a threaded end cap and the inside collars were held in place with a set screw. Each sleeve consisted of three pieces.

I still have the Texas Power Bar i bought 25 years ago.

When i got into power lifting, we used it at all the local APA meets.

Some people didn't even know what it was, but i'm sure i got at least 100 people to buy one over the years.

[cephissus]

Getbiggers, what has been your most effective split to date? Push/pull/legs twice a week? Bro split hitting the muscle once a week? Full body? Failure or leaving one to three reps in the tank? Spill your training secrets, muscle bros! Once a week and 10-12 sets close to failure keeps me more focused for some reason because I look forward to it since I know it’s a weekly thing, but thinking about splitting the volume and upping the frequency

legs/push/pull 2x a week when i was younger, nowadays every 5-6 days. Ill do 2 days just cardio between each set now, so its like 5 day cycle. Sometimes third day very light cardio if im feeling not recovered, making 6 day cycle.

like dorian said, the more advanced (or just older) you get, longer the training cycle gets. I used to be able to do upper/lower 3x a week, even. But doing everything in 2 days, the workout gets too long. Hitting everything 2x a week in a 3-day split (if you recover well) is my favorite.

[Henda]

Normally an off today, but I squatted. Got my new Texas Power Bar in.
I had him make me a deadlift bar at the beginning of the RONA.
Ill be bringing this bar to the gym, with my bar-lock, and keep it in the back closet for my use only.
The bars at the gym are all abused, bent, shit...

Anyways:

Squats:

135 x 10
135 x 10
225 x 8
225 x 8
315 x 5
405 x 3
455 x 1
455 x 1

Ill do legs for real, on WED...

Strong squatting brother

[Soul Crusher]

Deadz, Sledz, Bench.   

[joswift]

Stop yelling at me!

 

Do you have any volume that you keep track of overall or just wing it?

Weider listen to your body principles?

this is exactly how I train
I go to the gym and give my best each time
Some days if Im fatigued I do less, if I feel good I will do more

I tend to stay at 3 to 4 sets of an excercise, and two exercises so 6-8 sets total for a body part

I dont count warm up sets

[Gym Rat]

My best routine is basic "old-school split". (I despise the term "bro split", modern day retardation).
Kvntz who say "PLL blows away bro-split"    No, its the same exact thing dummy.

Push - Chest, Tri (delts)
Pull - Back, Bi
Legs - Legs (delts)

Anyways, I like whole body once a week, did it my entire life (natty, age 12 to 50).
50 - Jumped on TRT, nothing has changed. (Natty+).

Chest/Tri
Back/Traps
Legs
Delts/Bi's
Misc Day (SQ, DL, etc)

Push it hard, use some sort of progression.
Mix the weight, volume, reps.
I love "Powerbuilding" style as some call it.

Main Powerlifts early in the session, higher rep hypertrophy/pump/assistance stuff at the end.

Im liking 5-days a week now over 6 lately.
Always loved the 4-day a week as well, focused routines on the big-4. (No, not strict curl, thats "wrist flip" lift).

-Bench
-DL
-SQ
-OHP

Big on the basics.

Might go to 4-days for the summer, as we tend to head out weekends in the summer to beach, etc.

MON - Bench and Pressing
TUE - DL / Back
Wed - Off
THU - SQ / Legs
FRI - OHP (delts) and Bi's
SAT - off
SUN - off

Throw in the missed stuff at the end of each session (forearms, abs, whatever)...

I say this alot (no, not the "dumb libturd line") but this one:

Find the routine you most enjoy, that one will be your most productive one...

[Krankenstein]

Stop yelling at me!

 

Do you have any volume that you keep track of overall or just wing it?

Weider listen to your body principles?

My volume changes depending on the time of the year.  I go with 4 - 6 week of lifting cycles followed by 1 - 2 weeks of deloading.  Yes, I do listen more to how I am feeling as I got older.  Some days I am just not feeling it for how much the loading calls for.

[wazhazbin]

i started back training apr 11  after a couple years off.  arms are up to 18 at this point

[Krankenstein]

i started back training apr 11  after a couple years off.  arms are up to 18 at this point

The bigger question is....are you wider than that door frame behind you?

[IroNat]

i started back training apr 11  after a couple years off.  arms are up to 18 at this point

Looking huge, sir.

[Henda]

Getbiggers, what has been your most effective split to date? Push/pull/legs twice a week? Bro split hitting the muscle once a week? Full body? Failure or leaving one to three reps in the tank? Spill your training secrets, muscle bros! Once a week and 10-12 sets close to failure keeps me more focused for some reason because I look forward to it since I know it’s a weekly thing, but thinking about splitting the volume and upping the frequency

For years my favourite and most effective spilt was
Chest and back
Legs
Shoulders and back
Arms

Most excercises were 3 sets of 5 with the same weight, really helped my lagging arm development and I liked splitting back over 2 days since it needs more excercises to hit thoroughly.

Current favourite split which is working well is

Chest focus push
Back and legs (deadlift focus with little bit upper back work thrown in)
Shoulder focus push
Back and biceps
Legs

If feeling fatigued I’ll drop a day and train only 4 days a week and train biceps on shoulder day and light quads at the end of back day

I prefer training to failure now, maybe 8-10 sets per body part (back gets a few more over course of week. I like one set to fail at 5-6 reps and a second set to fail at 8-10 for majority of excercise with odd rest pause or drop set thrown in on smaller body parts. I like this current style and split and will be on it a long while but the first one was always my most enjoyable way to train 

[Henda]

i started back training apr 11  after a couple years off.  arms are up to 18 at this point

Already looking fucking awesome mate

[IroNat]

Arms today: 20 sets of biceps and 20 sets of triceps.

Big guns, SF.

[The Scott]

7 sets of DB laterals for delts.  10 reps per set.

6 sets of BB curls.  5 to 10 reps per set.

12 sets of tricep pushdowns.  5 to 10 reps per set.

10 sets of standing DB wrist curls 5 to 20 reps per set.

Got up to 120 bpm and was over 100 bpm for 20 minutes of the 50 minutes it took me to do all of that.

Resting now.   

[Hulkotron]

Would be great to do a giant-set on the adductor/abductor machines with Henda.