Author Topic: Methodology  (Read 1544 times)

oldtimer1

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Methodology
« on: December 17, 2023, 12:07:09 PM »
What's your bodybuilding methodology in training?  I will list a couple. Feel free to add. This is not comprehensive.

1. One work set to failure after very sub taxing warm up sets if needed.

2. Two Work sets to failure. Naturally if you were doing sets of say 10 reps and took the first one to failure at 10 reps there is no way in hell you could come back to another 10 reps. I do something like stop the first set at 10 reps knowing I could have gutted out say 13 reps and the second set I fail at 10 reps.

3. I think this is huge way to train.  Three or even 6 sets an exercise. Submaximal sets while adding weight each set.

4. This was very comment by many champs of the past like Freddy Ortiz, Danny Padilla, Rick Wayne and many more. Using the same weight every set for a volume approach like three to five sets. Steve Holman bought this style of training back. Basically if you are using five sets per exercise it might look something like this.  First set of 5 x 12 you stop at 12. You could of gotten 20 reps if it was taken to failure. The second set you stop at 12 and could have gotten 17 if you pushed it to failure. Third set you get 12 but could have gotten 15 reps. Fourth set you get 12 but could of gotten 13 reps. Fifth set you fail at 10. 

5. Is being pushed by Ryan Humiston I believe.  Choose a weight you can rep out to 25 reps to failure. Second set go again after a short rest and fail at say 17 reps. Another short rest and you might find yourself failing at 12. Final set you fail at 7 reps. Sounds brutal with all the failing.

6. Is a method that was recently told to me by a bodybuilding star of the 70's that I'm friends with. It's his current training method. He does three sets per exercise. He only rests 20 seconds between sets. All exercises are either a drop in weight or a drop in reps.

7. Is just a common pyramid of adding weight and cutting reps.

Donny

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Re: Methodology
« Reply #1 on: March 02, 2024, 05:10:28 AM »
Nowadays i just keep it very simple. Donīt bother with all the so called Weider principles but i do like pre-exhaust on my legs. Just simple stuff leg extensions to failure then BB Squats or front squats are even better.
Pyramid training is a classic & Steve Reeves recommended a type of Pyramid training in one of his books using just one basic exercise per muscle group (full body routine). It is a killer but is a new stimulus for growth.

IroNat

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Re: Methodology
« Reply #2 on: March 02, 2024, 06:31:12 AM »
When I train heavy, low reps I am achy all the time.

When I train high reps (8-12) this does not happen.

Right now I'm doing higher reps.

Why beat myself up?

Donny

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Re: Methodology
« Reply #3 on: March 02, 2024, 06:34:33 AM »
When I train heavy, low reps I am achy all the time.

When I train high reps (8-12) this does not happen.

Right now I'm doing higher reps.

Why beat myself up?
exactly look after your health

oldtimer1

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Re: Methodology
« Reply #4 on: March 02, 2024, 07:54:05 AM »
I get more sore from running than from lifting. Right now I could barely walk down the stairs.

Donny

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Re: Methodology
« Reply #5 on: March 02, 2024, 08:03:58 AM »
I get more sore from running than from lifting. Right now I could barely walk down the stairs.
I have a good friend who disliked weight training & ran marathons for years & now at middle 60s he is nearly a cripple because of two lower back surgeries.
He has been told to stop running but he wonīt
no different to Big Ronnie Colemans mentality

Humble Narcissist

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Re: Methodology
« Reply #6 on: March 03, 2024, 12:49:06 AM »
When I train heavy, low reps I am achy all the time.

When I train high reps (8-12) this does not happen.

Right now I'm doing higher reps.

Why beat myself up?
Same here except usually 12-20 reps.

Donny

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Re: Methodology
« Reply #7 on: March 03, 2024, 09:10:34 AM »
Same here except usually 12-20 reps.
Legs are trained well with high reps. Leg press or Hack squats blow up my legs with 15+ reps

Humble Narcissist

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Re: Methodology
« Reply #8 on: March 04, 2024, 12:32:02 AM »
Legs are trained well with high reps. Leg press or Hack squats blow up my legs with 15+ reps
Yep, it's hard to build big legs with low reps.

Donny

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Re: Methodology
« Reply #9 on: March 04, 2024, 09:23:12 AM »
Yep, it's hard to build big legs with low reps.
Low reps are no use for building legs. Calves are the same

Humble Narcissist

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Re: Methodology
« Reply #10 on: March 05, 2024, 12:24:25 AM »
Low reps are no use for building legs. Calves are the same
That's why most powerlifters have sticks for legs compared to what you would expect from the poundages they are lifting.

IroNat

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Re: Methodology
« Reply #11 on: March 05, 2024, 07:37:03 AM »
Both powerlifters and Olympic lifters do low rep sets.  Oly usually sets of more than 2 reps.

Powerlifters do low bar back squats and have poor leg development.

Oly lifters do deep, high bar back squats and deep front squats and have excellent leg development.

Humble Narcissist

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Re: Methodology
« Reply #12 on: March 06, 2024, 12:37:42 AM »
Both powerlifters and Olympic lifters do low rep sets.  Oly usually sets of more than 2 reps.

Powerlifters do low bar back squats and have poor leg development.

Oly lifters do deep, high bar back squats and deep front squats and have excellent leg development.
Most Olympic lifters are chosen by their country when they are young based on genetic strengths. Powerlifters and bodybuilders are self selected. This could skew that observation.

Donny

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Re: Methodology
« Reply #13 on: March 06, 2024, 10:34:58 AM »
That's why most powerlifters have sticks for legs compared to what you would expect from the poundages they are lifting.
I think maybe nowadays they are more open to other training such as higher reps in their routines

Rmj11

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Re: Methodology
« Reply #14 on: October 30, 2024, 01:56:00 PM »
'What's your bodybuilding methodology in training?  I will list a couple. Feel free to add. This is not comprehensive.'

'1. One work set to failure after very sub taxing warm up sets if needed.'

Crap way to train. Will not give maximum results.

'2. Two Work sets to failure. Naturally if you were doing sets of say 10 reps and took the first one to failure at 10 reps there is no way in hell you could come back to another 10 reps. I do something like stop the first set at 10 reps knowing I could have gutted out say 13 reps and the second set I fail at 10 reps.'

Better but 3 sets should be the bare minimum, not 1 or 2.

Set 1 10 reps 3 reps shy of failure
Set 2 10 reps 1 to 2 reps shy of failure
Set 3 as many reps as possible to failure

Important note: Training to failure does not mean to exhaustion. It means training until the point when you can no longer do another rep without stopping to take a rest before hand. That's how you are meant to do it.

Grinding out reps while grimacing like an idiot is not hardcore nor sustainable. It's actually retarded. This will result in burnout, fast plateaus and injury.

'3. I think this is huge way to train.  Three or even 6 sets an exercise. Submaximal sets while adding weight each set.'

Ramp sets or pyramid sets. First set is a warm up while the last set is to failure or near it, it's how many of the pro's train.

'4. This was very comment by many champs of the past like Freddy Ortiz, Danny Padilla, Rick Wayne and many more. Using the same weight every set for a volume approach like three to five sets. Steve Holman bought this style of training back. Basically if you are using five sets per exercise it might look something like this.  First set of 5 x 12 you stop at 12. You could of gotten 20 reps if it was taken to failure. The second set you stop at 12 and could have gotten 17 if you pushed it to failure. Third set you get 12 but could have gotten 15 reps. Fourth set you get 12 but could of gotten 13 reps. Fifth set you fail at 10.'

Basically sets across. Nothing new and is in fact probably the best way to train for many especially if natural. The rest periods are short, 30 to 90 seconds and no more. Train hard, long and fast. No need to go heavy. Any set rep combo can be done like 5x10, 6x8, 4x12, 3x8, 5x5, etc.

'5. Is being pushed by Ryan Humiston I believe.  Choose a weight you can rep out to 25 reps to failure. Second set go again after a short rest and fail at say 17 reps. Another short rest and you might find yourself failing at 12. Final set you fail at 7 reps. Sounds brutal with all the failing.'

Pyramid sets with the same weight but cut down on reps. Again sets should be to near failure.

'6. Is a method that was recently told to me by a bodybuilding star of the 70's that I'm friends with. It's his current training method. He does three sets per exercise. He only rests 20 seconds between sets. All exercises are either a drop in weight or a drop in reps.'

Chuck Sipes did the same. Basically do drop sets or rest pause after the first set. You could even do both for extra volume which is needed by most.

Set 1 8 to 12 reps main set
Set 2 rest pause
Set 3 rest pause
Set 4 drop weight down by 20 to 25%
Set 5 rest pause
Set 6 rest pause

20 to 30 seconds rest between sets

You could condense this down by doing 4 sets instead of 6 by doing the main set followed by a rest pause then a drop set followed by another rest pause. All sets to near failure.

'7. Is just a common pyramid of adding weight and cutting reps.'

Basically using the same weight but cut down on reps going to near failure on each set

Set 1 15 reps
Set 2 12 reps
Set 3 10 reps
Set 4 8 reps
Set 5 6 reps

2 to 3 minutes rest between sets. Not bad but going to near failure on each set takes its toll after a while.