most effective Training principle for you

[Walter Sobchak]

Yeah & rest pause you can do alone with some exercises but Negative only i make sure i have a training partner & if not i´ll do parallel bar dips/chins which are safe on your own.

I love at the end of my arm training doing concentration curls ( elbow on inside of thigh variation) & i´ll lift the weight with my other hand to help then do my Negatives.
I have had good results

I’ll take “Things That Never Happened” for $300, Alex.

[Van_Bilderass]

this guy has made the biggest diff in my training - my back is finally getting developed and my arms are getting bigger


best guy for older advanced lifters

Didn't watch this particular video, BUT...

I'd like to think I know at least a little about lifting and that I can hang in discussions about it. However, most of the time I have no freaking idea what this guy is trying to say. Anyone else? He gets a lot of fanboy comments on his videos but I don't think most of these guys know what the hell he is talking about either. The guy does come across as someone very knowledgeable, maybe it's a case of, "I can't follow his arguments, they are too complex, but that just means he must be a genius."

[IroNat]

Didn't watch this particular video, BUT...

I'd like to think I know at least a little about lifting and that I can hang in discussions about it. However, most of the time I have no freaking idea what this guy is trying to say. Anyone else? He gets a lot of fanboy comments on his videos but I don't think most of these guys know what the hell he is talking about either. The guy does come across as someone very knowledgeable, maybe it's a case of, "I can't follow his arguments, they are too complex, but that just means he must be a genius."

I watched it but he doesn't make a lot of sense with his speech.

The gist of what he is trying to communicate I get.

[illuminati]

Didn't watch this particular video, BUT...

I'd like to think I know at least a little about lifting and that I can hang in discussions about it. However, most of the time I have no freaking idea what this guy is trying to say. Anyone else? He gets a lot of fanboy comments on his videos but I don't think most of these guys know what the hell he is talking about either. The guy does come across as someone very knowledgeable, maybe it's a case of, "I can't follow his arguments, they are too complex, but that just means he must be a genius."

He Needs far more tattoo's to be taken seriously 

I had to switch of after about 30 seconds of his nonsense rambling.

[Thin Lizzy]

The learning curve being what it is, after a few years of working out, you are what you are. After that it’s just maintaining the lifestyle. Just keep eating right and regularly bending and extending your joints with a decent amount of resistance and an adequate amount of volume. It ain’t rocket science no matter what the fitness “Influencers” say.

[illuminati]

The learning curve being what it is, after a few years of working out, you are what you are. After that it’s just maintaining the lifestyle. Just keep eating right and regularly bending and extending your joints with a decent amount of resistance and an adequate amount of volume. It ain’t rocket science no matter what the fitness “Influencers” say.

It's Rocket science for Brianna Bwanky
after 25yrs of lifting & taking PED's his physique is awful -
He sure hasn't figured it out Yet. 

[Humble Narcissist]

I love Rest-Pause   

I prefer just resting.

[IroNat]

I prefer just resting.

But do you pause before resting or vice-versa?

[a_pupil]

Bodybuilding is simple:

Adequate resistance (be it weights, cables, bands, bodyweight) + volume + frequency

The results are dictated by genetics + response to gear

If I knew this from the start, I wouldn't have done heavy lifting and would have avoided heavy squats and deads.

They're not even "functional strength". Functional strength is stuff like carrying while walking and moving furniture.

[Thin Lizzy]

Bodybuilding is simple:

Adequate resistance (be it weights, cables, bands, bodyweight) + volume + frequency

The results are dictated by genetics + response to gear

If I knew this from the start, I wouldn't have done heavy lifting and would have avoided heavy squats and deads.

They're not even "functional strength". Functional strength is stuff like carrying while walking and moving furniture.

It doesn’t take much time either if you split up the body.

That’s why a home gym is a good idea. Why go on a road trip every time you want to lift weights?

[oldtimer1]

It doesn’t take much time either if you split up the body.

That’s why a home gym is a good idea. Why go on a road trip every time you want to lift weights?

It does save a lot of time. Even if the gym is just 20 minutes away. 

[Gym Rat]

It does save a lot of time. Even if the gym is just 20 minutes away.

I enjoy having both options. Probably because I work from home and need to get out a few times a week.
Gym is only a 7 min ride each way, so nice and close. PLus I go early AM's, no fukk-tards around really at that time.

I do M-W-F in commercial gym, TUE & THU in home gym...

[oldtimer1]

If I look back at my 50 plus years of lifting my best results were in the college age years and my early 20's.  Was it a result of the training principles or the result of being in my athletic prime?  I always trained with 1 to 2 sets to failure after warm up.

Sample routine when I was 24 or so when I looked my best. Very Mentzer inspired.

Monday: Thighs, chest and triceps

Leg extensions super set with squats for two sets
leg press 1 x 12
leg curl 2 x 10

Flat flies super set with bench press for two sets
Incline press for 2 x 10

tricep push downs 2 x 10
weighted dips 2 x10

standing calf 2 x 15
seated calf 2 x 15

Some ab work

Tuesday was rest.

Wednesday was back, delt and biceps

pull over super set with chins for two sets
seated cable row 2 x 12
Dumbbell row 2 x 10

Dumbbell delt laterals super set with Press behind the head for two sets
Rear delt dumbbell lateral 2 x 10

barbell curl 2 x10
alternate dumbbell curl 2 x 10

dead lift 6-4-2-1
Barbell shrugs. 2 x 10

back hyper extensions 2 x 15

Thursday: Off

Friday: I would repeat Monday's workout with weekends off.

Next week Monday I would start with the back, delt and bicep workout. Wednesday would be the thigh, chest and tricep workout and Friday would be back to the back, Delt and bicep workout. 

This workout system was inspired by Frank Calta and Mike Mentzer.

[Humble Narcissist]

But do you pause before resting or vice-versa?

I'll have to pause and reflect on that.

[JackTheRipper]

If I look back at my 50 plus years of lifting my best results were in the college age years and my early 20's.  Was it a result of the training principles or the result of being in my athletic prime?  I always trained with 1 to 2 sets to failure after warm up.

Sample routine when I was 24 or so when I looked my best. Very Mentzer inspired.

Monday: Thighs, chest and triceps

Leg extensions super set with squats for two sets
leg press 1 x 12
leg curl 2 x 10

Flat flies super set with bench press for two sets
Incline press for 2 x 10

tricep push downs 2 x 10
weighted dips 2 x10

standing calf 2 x 15
seated calf 2 x 15

Some ab work

Tuesday was rest.

Wednesday was back, delt and biceps

pull over super set with chins for two sets
seated cable row 2 x 12
Dumbbell row 2 x 10

Dumbbell delt laterals super set with Press behind the head for two sets
Rear delt dumbbell lateral 2 x 10

barbell curl 2 x10
alternate dumbbell curl 2 x 10

dead lift 6-4-2-1
Barbell shrugs. 2 x 10

back hyper extensions 2 x 15

Thursday: Off

Friday: I would repeat Monday's workout with weekends off.

Next week Monday I would start with the back, delt and bicep workout. Wednesday would be the thigh, chest and tricep workout and Friday would be back to the back, Delt and bicep workout. 

This workout system was inspired by Frank Calta and Mike Mentzer.

2 Hard sets are enough to stimulate Growth ..& REST !

[JackTheRipper]

 

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[oldtimer1]

2 Hard sets are enough to stimulate Growth ..& REST !

I love rest. Right now I'm in bed under a blanket with my head on a pillow. I had two pillows but last night I had a dream I was eating a giant marshmallow.

So many ways to skin a cat. Yes, two or one hard set can do the job. I consider 1 to 3 sets per exercise falls in the general category of HIT.

Saw a very big guy on youtube talk about his high volume method that I found intriguing. He would do four sets per exercise but the way he did them I thought was interesting. His first set was to failure with  something like 25 reps. He would keep his rest period brutally short. Second set would be something like 15 reps to failure using the same weight. Another short rest. The third was 9 reps. Repeating the protocol the last set was 6 reps. Sounds like a brutal way to train but I can see that being very effective. Do four exercises for a body part using four sets each with that protocol must be hellish, quick and effective. He said doing a low set exercise to failure with low reps (6 to 10) was a walk in the park compared to his high high rep one. He admits the weight used suffers but he's more interested in results than showing off how much weight he's using.

[Royalty]

I love rest. Right now I'm in bed under a blanket with my head on a pillow. I had two pillows but last night I had a dream I was eating a giant marshmallow.

So many ways to skin a cat. Yes, two or one hard set can do the job. I consider 1 to 3 sets per exercise falls in the general category of HIT.

Saw a very big guy on youtube talk about his high volume method that I found intriguing. He would do four sets per exercise but the way he did them I thought was interesting. His first set was to failure with  something like 25 reps. He would keep his rest period brutally short. Second set would be something like 15 reps to failure using the same weight. Another short rest. The third was 9 reps. Repeating the protocol the last set was 6 reps. Sounds like a brutal way to train but I can see that being very effective. Do four exercises for a body part using four sets each with that protocol must be hellish, quick and effective. He said doing a low set exercise to failure with low reps (6 to 10) was a walk in the park compared to his high high rep one. He admits the weight used suffers but he's more interested in results than showing off how much weight he's using.

2 pillows?

[oldtimer1]

2 pillows?

LOL, a classic.