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Originally Posted by Gazhole
One meal a day does not constitute food! I burn that off putting my damned clothes on in the morning!
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Originally Posted by Scarface30
great workout Gaz
! I was wondering where they were at! |
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Originally Posted by katt
Yeah,,, I've been trying to get this into the head of my 15 yr old stepdaughter.... but, her mom thinks that same way... "oh, go on the yogurt diet" or "only eat dinner".... freak.. I think I'm on the loosing end of this battle..
and as she watches me scarf down tons of food each day ... |
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Originally Posted by Gazhole
Thanks dude
How goes? |
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Originally Posted by Gazhole
When she's unhealthy as hell, and probably has a load of bodyfat hanging around, she'll soon realise her mum doesnt know shit and come to you!
Just bide your time! |
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Originally Posted by katt
yeah,,, I'm biding my time...
But as everyone that knows me.... I'm such an anal fuck.... oh god,,, don't run with that comment... it sounds really bad.. kinda |
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Originally Posted by Scarface30
oh its going! haha
working a labour job + going to the gym = me being more tired then normal. although today was decent for going to the gym yesterday and killing the squats! haha (with my new found form) I got my new computer too, so thats pretty sweet. hows it going over there? |
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Originally Posted by Gazhole
Things arent too bad over here. Though i think im coming down with tonsilitis |
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Originally Posted by SamEaston
Thats bad news Gaz. Hope it doesn't develop into full-blown tonsilitis - that's just nasty
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Originally Posted by Gazhole
Lol, awesome stuff! Thankfully i have a sit-down-all-fookin-day job. I say thankfully, its boring as piss.
And cool, the computer running good? Things arent too bad over here. Though i think im coming down with tonsilitis |
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Originally Posted by ReproMan
Noooo! I hope it's not tonsilitis, I just got over a bout a while back myself. Best of luck to ya!
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Originally Posted by Gazhole
Haha, cheers dude!
Is tonsilitis contagious through the interweb? |
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Originally Posted by katt
yeah,,, I'm biding my time...
But as everyone that knows me.... I'm such an anal fuck.... oh god,,, don't run with that comment... it sounds really bad.. kinda |
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Originally Posted by Gazhole
When she's unhealthy as hell, and probably has a load of bodyfat hanging around, she'll soon realise her mum doesnt know shit and come to you!
Just bide your time! |
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Originally Posted by Witchblade
How do you do kneeling squats with dumbells?
I wouldn't worry about your pullup numbers. 12 is still damn good. Ditto for the supine rows. |
. I just wish i could do 18 again, lol. Though i WAS 160lbs then...eh. Supines are great though, i was shocked i could manage so many. By all my calculations that was about 4 reps above what my bodyweight max should be
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Originally Posted by Burner02
she probably also believes that she only wants to do cardio...to 'tone up'...not lift weights...'cause she doen'st want to 'get big' and 'muscley'
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Originally Posted by Gazhole
I think ive started to push that idea out of my girlfriend's head now. Shes started to do light weights a few times a week as well as her cardio, lol.
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Originally Posted by katt
Way to go Gazzy!!! Woot Woot
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Originally Posted by Scarface30
nice workout man
I've never tried the HIIT yet, but it does sound brutal! |
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Originally Posted by Burner02
its a start!
How 'bout showing her Sam's pic....she's got great lines! |
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Originally Posted by SamEaston
and wait for it to come?
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Originally Posted by SamEaston
Aww, I must've missed this. You're so kind!
So Gaz, almost at 200lb huh? That's pretty incredible actually. Whats your bf% at the moment? Are you gonna really push for 200lb or just continue as you are and wait for it to come? |
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Originally Posted by katt
mmmm... I'm thinking he's always waiting for that...
oops!... Did I just say that??? |
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Originally Posted by Scarface30
nice workout man
I've never tried the HIIT yet, but it does sound brutal! |
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Originally Posted by SamEaston
HIIT is the business! I don't recommend it on a bike though. Try it on the rowing machine - you'll feel like your heart is about to leap out of your chest!
My highest heart rate while doing HIIT - 180bpm (94%) . Fucking hell. I almost died! |
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Originally Posted by Gazhole
I would run, but my knees would never forgive me. I used to run a lot, and theyve never recovered from that.
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Originally Posted by DOMS
How long did you run? Both in terms of distance and in years?
I ask because I just started running. My goal is just to run a good mile, about three times a week. |
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Originally Posted by SamEaston
I know - running is well tough. The main reason i rarely do HIIT on the treadmill is cos im terrified of falling off! Plus, the rowing machine is so much kinder on your joints as it's not weight-bearing.
You still suffering with your back? I reckon, if you dress all in black, and stand in front of a black background, your g/f will never know the difference. You might have to cut all the labels out of your clothes though, just incase one day she's doing the ironing and sees you're now wearing XXXL shirts! |
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Originally Posted by Gazhole
I used to do a bit of everything through school, nothing near competition level outside school, but i wasnt too bad at 100m when i was younger, but as i got older i did mainly 800/1600m, and cross-country running with the best result being about 27th out of 200 (Something like 6 miles? I cant remember...).
I used to run with friends after school for just fitness and something to do for about a year, we'd run 3 miles with a 2:00min break every mile. The best we did it in was about 25 minutes though, haha. Running is quite fun technique is a lot of it and is probably where i went wrong if im honest, i got water on the knee every time i went out - even if it was just ten minutes, thats why i stopped. |
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Originally Posted by Gazhole
Thats good you're going for that though, i think thats an acheivable goal. Where are you at right now?
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Originally Posted by DOMS
Thanks for the info. I'll make sure to learn proper running form. Thanks for sparing me the wear and tear.
Right now, I can make it from the house to the car. I can run about 30% (non-consecutive) of a mile and walk the rest in about 12 minutes. I didn't have my stopwatch on me when I went out, but I'll know for sure tonight. |
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Originally Posted by Gazhole
No worries, i wish i could be of some useful help on technique, but i just dont know any, lol.
A good pair of running shoes is also a great investment. Regular "sneakers" dont usually cut it because they arent designed to properly absorb the impact of the floor, or support the right part of your feet. My girlfriend runs quite a lot, and she had really bad plantar fasciitis last year which didnt come back once she bought a proper pair of shoes. Obviously do warmups + warmdowns too, perhaps put in some stretches for the bottom of the foot to help stave off that plantar fasciitis aswell. |
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Originally Posted by DOMS
Thanks for the info, yet again! Yep, I plan on doing warmups and cool downs. Right now, I jog very lightly to the point where I start running, about a quarter mile. My cool down is the same going back, but finalling getting down a brisk walk, followed by some stretching.
I have a $120 pair of Mizuno Wave Runner Ascends. I can feel the difference in quality when I run compared to basic sneakers. |
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Originally Posted by SamEaston
HIIT is the business! I don't recommend it on a bike though. Try it on the rowing machine - you'll feel like your heart is about to leap out of your chest!
My highest heart rate while doing HIIT - 180bpm (94%) . Fucking hell. I almost died! |
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Originally Posted by Scarface30
wow, that is crazy! 3 beats a second!...the highest I have ever had my heart rate was around 165 lol. yeah I find biking at a vigorous pace KILLS my knees.
Gaz, that picture is hilarious. it would make a sweet avy! lol |
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Originally Posted by Gazhole
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Originally Posted by vortrit
I've got to get me some of those!
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Originally Posted by katt
Hi Gazzy - how are the workouts going???
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Originally Posted by Gazhole
Lol, Gazzy. Hey Katty
Havent been doing anything this week, after Weights, Swimming, and HIIT last week it all flared up again so i decided to back off. Got another osteopath appointment on saturday - hopefully my last - so im hoping to get back into the swing of things on Monday. Wish me luck! How are you doing? |
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Originally Posted by Gazhole
Thanks, i hope it gets better soon too! I need to lift consarn it!
Haha, i know you mean on the fat thing, im sure you'll get rid of it soon enough though! Whats your training program gonna look like while you're cutting? |
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Originally Posted by Gazhole
Just looking through the posts i made in this journal a year ago, and ive seemingly put on 13lbs this year!
177lbs - 190lbs! Way-haaaay! Next up, 200 |
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Originally Posted by vortrit
Cool, we're at the same weight and have about the same PR's although your deadlifts are far superior. I did some yesterday, but have been laying off mostly due to my foot injury. I've never actually done a dead for PR either.
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Originally Posted by Gazhole
Hey, i didnt know we basically the same level! Thats pretty cool
.And my lifts probably arent as good as they were after this whole back scenario. I wont bee doing anything heavier than 6-8 reps for a long while now, let alone 1RM attempts. I hope ill get some PRs still, but they wont me 100% Maxs for a long while, if ever. What are your PRs atm anyway? Deadlift 1RMs are both one of the most physically demanding, and one of the most exhilirating things i've ever done. Its such a great feeling lifting that much weight, i miss it! |
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Originally Posted by vortrit
Bench Press 210 lbs. / 95.45 kg.
Squats 258 lbs. / 117.27 kg. Deadlift - I don't know because I've never tried and with my foot problem I may not try for awhile. |
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Originally Posted by Gazhole
Lol, you werent kidding, those are scarily close numbers!
Its best not to risk it if you have problems, thats a good call. |
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Originally Posted by vortrit
Yeah, I'd hate to hurt it worse.
For some reason I thought you were a lot bigger than me from the looks of your pics I've seen. Maybe I'm bigger than I thought... |
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Originally Posted by vortrit
By the way, how long have you been lifting?
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Originally Posted by Gazhole
How tall are you? If you're taller then ill obviously be bigger with the same amount of weight, since theres a more condensed distribution of the mass over my frame.
But no, im not particularly big. Certainly not now, i look like shit now. Havent trained properly for over a month. My legs are now nonexistent, and my upper body is just shite :P. |
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Originally Posted by Gazhole
Really seriously only since just before the start of this journal, but altogether probably about three and a half years.
You? |
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Originally Posted by Witchblade
As long as you're eating right and doing some form of physical exercise, you shouldn't be losing much if any muscle mass. You'll definitely feel smaller though.
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Originally Posted by Scarface30
hey man, good to hear you're on the mend!
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ill be up to speed in no time - i hope!
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Originally Posted by vortrit
6 foot tall. Maybe a quarter inch less or so technically, but I usually just round it off to 6 foot. My legs don't look as good either because of the foot problems, but not terrible. My upper body is pretty good though.
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Originally Posted by Gazhole
Ah, thatll be why then - im 5'10" so a few inches shorter than thou.
My legs were getting pretty good, but now. Pff. |
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Originally Posted by vortrit
Yeah, my doctor said doing legs was fine. I've been doing them but not seriously enough. I'm going to work on them more again starting this week.
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Originally Posted by soxmuscle
Sorry in advance, but what was your injury?
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Originally Posted by vortrit
Nice looking workout.
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Originally Posted by Gazhole
Lol, no need to apologise.
It was a sacro-ilac (spelling) strain down the right side of my back. Tight hamstrings + bad form + too much weight + bulgarian squats = a massive pull that fucked up my lower back, right lat, and right shoulder, and pulled my spine here there and everywhere Getting better now though, thank god. One more appointment with the osteopath and some careful training and ill (hopefully) be right as rain. How you doing? |
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Originally Posted by Scarface30
'atta boy Gaz!
as Ranier Wolfcastle on the Simpsons would say "Up and at them!" lol |
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Originally Posted by soxmuscle
up and atom!
haha. great episode. |
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Originally Posted by soxmuscle
Sounds painful. I'm sorry to hear it, glad you're transitioning back into the grind so well.
I'm doing well, training has been exceptional all summer. I think that has a lot to do with getting some sleep. Any plans for what you want to do when you're 100%? |
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Originally Posted by soxmuscle
up and atom!
haha. great episode. |
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Originally Posted by Scarface30
yeah, friggin hilarious episode.
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Originally Posted by katt
Hey Gazzy! Good workout,,, hope your back gets better...
Don't you know by now to not throw the weight around ? haha |
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Originally Posted by Gazhole
I
It wasnt the most painful thing ever, just enough pain to make movin around a task and a half, lol. Its early days yet, but i hope im getting back into it okay. Good to here your training is going well, i always find my workouts suck when im tired aswell. What are your goals? Atm im planning to get back all the muscle mass i lost, so im going totally hypertrophy for a little while. Hopefully get myself upto 200-210lbs BW. I think i can do it...lol. |
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Originally Posted by DOMS
It's been four fucking days since you've posted a workout.
I hate you. |
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Originally Posted by DOMS
It's been four fucking days since you've posted a workout.
I fellate you. |
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Originally Posted by Gazhole
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Originally Posted by DOMS
I might be in Europe next summer.
Bad timing to mention this? |
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Originally Posted by Gazhole
Why would it be?
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Originally Posted by Gazhole
Where in Europe?
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Originally Posted by DOMS
It came right after your post of "fellate".
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Originally Posted by DOMS
My goal is to hit London and the country-side in Italy, for starters.
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Originally Posted by katt
Europe....? I wanna go!!!
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Originally Posted by katt
Europe....? I wanna go!!!
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Originally Posted by Gazhole
Again, why is this bad?
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Originally Posted by Gazhole
Sounds good. I went to London on the weekend, its still just as complicated as i remember it, haha. Im not a city-boy at all :P.
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Originally Posted by DOMS
I'm going with my sister (yuppie scum). She's been a bunch of time (her husband loves to go to Ibiza).
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Originally Posted by SamEaston
What did you do in London Gaz?
Something ridiculously touristy? |
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Originally Posted by Scarface30
how's the back treatin' ya man?
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...not the stress, but that you got into university. it only takes a crap ass job to realize you need do something, eh?|
Originally Posted by Gazhole
Pretty much! We went around the park, Trafalgar Square, Big Ben/Parliament, Downing Street, The Museum to look at the purty Dinosaurs (i love dinos...).
It was a great day . |
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Originally Posted by Scarface30
that's awesome to hear man!
...not the stress, but that you got into university. it only takes a crap ass job to realize you need do something, eh?it's nothing to worry about though, trust me. if you're as passionate as I take you for with sports medicine and nutrition you wont mind studying for it at all, and you'll really enjoy it all the way through. just think how much more knowledge you'll have for your this area. that always pushes me, that and the fact that when I get out I'll be doing something I love instead of a shitty job. |
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Originally Posted by DOMS
Good...Lord... You're your county's hicks.
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Originally Posted by Gazhole
I'd like you to meet mah wife an' mah sister...here she comes now!
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Originally Posted by katt
yay! Gaz Is Back!!!!!
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Originally Posted by Scarface30
good to see you're back man! no worries you'll be back to the norm within no time! that workout is nothing to shrug off anyway after a long time off!
how are you liking classes so far? |
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Originally Posted by katt
yay! Gaz Is Back!!!!!
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Originally Posted by Gazhole
Hows you? |
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Originally Posted by Gazhole
Thanks dude! I hope i get back to normal, will be trying another session with further reduced weights later on today i expect.
Classes are pretty good so far. The first year is nothing to do with exercise science or anything, just a base in basic sciences like biol, chem, biochem and stuff. Pretty interesting though Hows things? |
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Originally Posted by Gazhole
Sorry to all for my cuntinuing silence (you see what i did there?
).Yesterday i joined "Dave's Gym" down here in Cardiff. Great name, the people there seem to have a really good attitude, and the dumbells go up to 50KG or 110lbs for my Yankee bretheren This was the first workout, that i did yesterday. Im not keeping count but its been quite a stretch since i actually exercised intensely...and boy did it show... Warmup - Activation + Dynamic Flexibility Supine Glute Bridges - 2x12 Wall Retractions - 2x12 Kneeling Squats - 2x12 Shoulder Dislocations - 1x12 per arm Butt Kickers - 1x12 per leg Shoulder Circles - 1x12 per arm per direction Standing Knee Raises - 1x12 per leg Standing Side Bends - 1x12 per side Workout A - "As if the warmup didnt make me sweat enough" (Fullbody) Plate Squats - 16, 16 (Arms length, not locked out) @ 15kg / 33lbs Plate (1:30 RI) Dumbell Bench - 16, 10 @ x2 25Kg / 55lbs DBs (1:30 RI) Dumbell Rows - 16 (per side) @ x1 15kg / 33lbs DB (1:30 RI) Bent Over Dry Wretches - 1, 1, 3, 6, 2, 1, 1, 2 @ BW (0:08 - 0:30 RI variable) Warmdown I staggered back to my training partner's flat, drank some sports drink, and watches Scrubs for an hour. Then i went home and had some pasta. *** Closing comments: It's going to be a long hard road out of hell... |
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Originally Posted by Gazhole
Thankyou, thankyou. Though im back like Superman coming back as Clark Kent - I am but a shadow of my former self.
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Originally Posted by SamEaston
BTW - i just posted this exact same phrase over at your journal at EB.
Get out of my mind Katt! |
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Originally Posted by katt
I'm good,,, in a little bit of a funk today, kinda plateaued on my diet and I can't get the scale to move.. it's frustrating.
Huntings next week and the forcast says all rain... do you even imagine how it is to hunt in the rain? It's not good..... I'm crossing my fingers that the weather will clear up, because I really don't know if I can mentally handle it at this point. Not 10 days of it anyway. |
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Originally Posted by Scarface30
that's good to hear! when you find something interesting it makes it that much easier to study. yeah first year basic stuff kind of sucks because it is such a wide variety, but you learn what you like and don't like and then 2nd year concentrate more on what you want to do.
things aren't bad for me, training still the same as normal, different techniques though. school is getting more interesting too. Thanksgiving this weekend so I have an extra day off, but I wont stuff myself too much! lol |
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Originally Posted by vortrit
It's great to have you back. I'll bet you'll pick everything back up in the gym in no time at all.
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today it was easier than that last time, so heres hoping the curve will continue upwards!|
Originally Posted by BoneCrusher
Who is this guy posting in Gaz's journal? Could it be that the one and only Gaz is back to dine at the table of the painful meals of the ubber strong?
Good to see you throwing heavy shit around again Gaz!!! Welcome home. |
you sound like a viking in that first part, a bodybuilding viking...and with a name like Bonecrusher...are you an unknow norse God, and you're just not telling us?|
Originally Posted by DOMS
Don't sweat that. I came back from my HIT weak as shit. A month later I'm busting PRs and so will you!
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Originally Posted by KickNit
Can someone explain to me what rack deads are?
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Originally Posted by Gazhole
Heres hoping im as succesful as you a month on! Time to put the info ive learned from here to the test methinks.
Hows things in the world of DOMS? |
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Originally Posted by Gazhole
you sound like a viking in that first part, a bodybuilding viking...and with a name like Bonecrusher...are you an unknown norse God, and you're just not telling us?I am back though, and already it feels like i never left. Its good to be back Hows life, BC? |
| Hows life, BC? |
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Originally Posted by BoneCrusher
Killer. I'm on a plyo routine for another week before I break for 6 days
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Originally Posted by Richie1888
Great Journal Gaz
Im thinking of starting a Push/Pull/Legs so in raiding your journal of ideas. Do you have a link describing the Dynamic Flexibility you do at the start or does that come straight from insaide your head ? |
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Originally Posted by Gazhole
Thanks man
today it was easier than that last time, so heres hoping the curve will continue upwards!Hows the training? |
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Originally Posted by vortrit
Excellent actually. I can't complain too much except still working around the foot, but other than that just great.
Nice looking workouts! Looks like your picking things back up (pun intended). |
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Originally Posted by Gazhole
Thanks dude, i like my journal aswell - been running for a little while now!
Push/Pull/Legs isnt a bad split. Im thinking of going back on one once up back up to speed. If you need some ideas, bounce some off me Cowpimp did a sticky on warming up in the Training section about Dynamic Flexibility and stuff, its a good read. I got a lot of info and movements off this site too: Tricks Tutorials.com A whole tonne of stuff to sift through there. The warmups certainly do the trick. Remember to incorporate Static Stretching into your warmdowns aswell. Hope that helps |
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Originally Posted by Richie1888
ye it does cheers mate
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Originally Posted by DOMS
Congrats on getting back into the swing of things, man!
You are one lucky bastard. I'm still on the side-lines. |
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Originally Posted by Gazhole
Cheers man
Ach, i totally feel what youre going through though, its all too fresh in my memory. Most frustrating thing in the world. Is there anything you can do about it? |
slowly but surely soon going to be back to where you were - no problem!
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Originally Posted by DOMS
I have a plan. I'm going to drug the shit out of myself tonight. I'll either end up in the hospital or get a good nights sleep.
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let me know how that works out - just in case my back starts playing up again.
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Originally Posted by Scarface30
nice job man
slowly but surely soon going to be back to where you were - no problem! |
i hope so, its gonna be a bit of a challenge. I like that though, and to be honest it comes with the lifestyle, doesnt it?
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Originally Posted by Gazhole
let me know how that works out - just in case my back starts playing up again. |
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Originally Posted by Gazhole
Nice! Plyos are killer. Its far too easy to get worn out after a few sets of Jump Squats :P.
Hows the program working out? |
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Originally Posted by Gazhole
i hope so, its gonna be a bit of a challenge. I like that though, and to be honest it comes with the lifestyle, doesnt it? |
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Originally Posted by DOMS
I got some decent sleep. I still woke up twice, but my longest stretch was 7 hours. w00t!
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Originally Posted by goob
Amen to that. I can run 8 miles, do 100m HIIT sprints and HIT workouts with no real problem, but 2 sets of 10 of those jump squats and I was in absolute bits. In the space of 90 seconds I'd gone from fine, to looking like I'd just stepped out of a shower fully clothed. Absolute torture.
I think when the devil eventually claims my soul, I will be subjected to a never ending pylometric routine to the tune of the Spice Girls greatest hits on repeat. |
@ that last bit. That is pretty much my vision of Hell also. Oh dear God its terrifying...|
Originally Posted by Double D
I havent had a chance to talk to you in a while. How are things?
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Originally Posted by Scarface30
haha, yeah it does come with the lifestyle..it took me a while to get into the groove, but I now have the hang of it. you'll be that groove in no time!
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Originally Posted by Double D
Things suck. The wife thinks I cheated on her and thats just not the case.
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Originally Posted by Double D
Things suck. The wife thinks I cheated on her and thats just not the case.
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Originally Posted by Gazhole
Thats great to hear, im glad things are going good
And thanks, lol. Its gonna be a while before i get back into the swing of things, but im still lifting and thats something to smile about after the last few months not doing anything |
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Originally Posted by Double D
Things suck. The wife thinks I cheated on her and thats just not the case.
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Originally Posted by vortrit
Yeah, I hate not doing anything except when I'm at work. haha.
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Originally Posted by Richie1888
what sort fo rep range are you doing Gaz?
I was told that between 8-12 for 3 sets was wrong in my last thread so what do you suggest for push/pull/legs ? |
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Originally Posted by Witchblade
Learn from teh Gaz. Imitate teh Gaz. Be teh Gaz.
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Originally Posted by Gazhole
Stop talking about my groove. We're a secret, remember?
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Originally Posted by Scarface30
great workout though man
so have you changed your split around to a full body now instead of the upper/lower? |
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Originally Posted by Gaz
Workout A - "There are two people fucking upstairs as i write this, lol" (Fullbody)
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Originally Posted by goob
Great session Gaz, very thourough. Got to love those single arm bench presses, good numbers.
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Originally Posted by Gazhole
Cheers goobster!
Kudos to the guy, he must have been jackhammering away for a good 20 minutes straight at one point, good stamina :P |
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Originally Posted by goob
...sounds like a steady state man. Most girls prefer the old HIIT style, but they seem to get pissed when they catch me timing it.
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Originally Posted by Gazhole
Cheers dude!
Yeah, i played around with a few things |
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Originally Posted by vortrit
Really. That's information we don't need to know about. :P
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Originally Posted by DOMS
Solid workout, Gaz!
So, how do you like those One-arm Bench Presses? Again, a simple modification to an exercise that turns it into something very different. |
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Originally Posted by Gazhole
Depends on what your goals are really, but i will say this - There is no golden rep range for ANY goal. Louie Simmons (i think it was him) said "Everything works, but nothing works forever" and this is very true.
The best rep range is cycling between MULTIPLE rep ranges. This is called periodization, and is one of the most useful, and beneficial things you can ever learn to utilize. Basically, periodization is the planned fluctuation of one or more training variables to provide a unique stimulus. There are far too many ways to list, i think there are probably unlimited combinations of all training variables, but look at everything you can change: Exercises Rest Intervals Sets Reps Rep Tempo Density Intensity Frequency Volume Training Split And there are probably a few more that ive forgotten. If you can set up a program that plans the fluctuations of these variables well, you are guaranteed results. Cowpimp wrote some awesome stuff on Periodization in his stickies in the training forum, and if you pick a handful of journals and read through them youll see periodization in many flavours and colours in use in pretty much all of them. So yeah, 3x12 is wrong, but only because thats ALL you were programming to do. Atm because im coming off injury, im taking it slow and just using 2x12-14 at the moment. This may seem hypocritical when reading all the stuff i put above, but rules are made to be broken and injury and the early stages of training are two exceptions to this periodization rule. The reason being that you need to learn/re-learn proper motor patterns, and raise your conditioning to a base level before you start to think about going nuts with heavier weights. I wont be going below my 8RM for a good 6-8 months. Maybe even longer. Human tissue is a bitch when its injured :P Hope any of that helped in some way. |
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Originally Posted by Richie1888
Thanks it does, and I love how I don’t have to ask you to elaborate.
So basically what your saying is that cycling rep ranges from month to month is the best way to go? Is from 4 right through to 12 a safe bet? Well I have to be a pain in the ass and ask the next question how do you determine how many sets you do is that on a how good your feeling basis or are you again periodic with that as well? Sorry to bombard you with questions mate but you seem to have a good understanding of how to go about this split and with lifting in general. Thanks for all the help so far. |
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Originally Posted by Gazhole
Tis no problem. Thats what i love about the sport of lifting, no matter how big you are, how lean you are, or where your numbers are - those things can be taken away from you, but what youve LEARNED cant be. Anything you lose you can get back as long as you learn how you got it in the first place.
Cycling variables like sets/reps etc can be done on any basis you like. It can be as infrequent as program phases ranging from a few weeks in length to a month or two, or you can vary rep ranges on every single exercise within a session. There are also a few methods you can employ to those ends aswell, like i said earlier - its a pretty rich tapestry of what you can put together. Browsing through the journals here, everybody has their own "style" of periodization. Its interesting to see so many perspectives and methods reaching the same goals. A few simple ones are stuff like: Week 1 - 2x14 Week 2 - 3x10 Week 3 - 4x6 Repeat Thats sort of simple linear progression over training weeks. Phase 1 (Weeks 1-4) - Conditioning - 2x14-18 Supersetted Phase 2 (Weeks 5-8) - Hypertrophy - 4x6 with 4/1/1/1 rep tempo Phase 3 (Weeks 9-12) - Strength - Main lifts working up to 1x1 PRs, accessory lifts 3x10 @ 12rm Thats one i used to great effect, based off the Westside template for some of it. I made the best muscle gains thus far on that one. Pretty tough though. Another one you could do is: Movement 1 - Week 1 / 3x8, Week 2 / 2x20, Week 3 / 6x3. Movement 2 - Week 1 / 6x3, Week 2 / 3x8, Week 3 / 2x20. Movement 3 - Week 1 / 2x20, Week 2 / 6x3, Week 3 / 3x8. Repeat for any other movements. This one keeps the ranges cycling within one session, and varies them per exercise over a number of weeks. Just a few ways you can vary Rep Ranges. Havent even looked at other variables yet, lol. Basically just be inventive, mess about making programs that you have no intention of doing, just to see what you can come up with. As for figuring out how much volume (sets) you can take per session - that just comes with experience. It also depends on how many days a week you are training, your conditioning, what rep ranges you are using (i can do many sets at low reps, but hardly any at high reps). Its a very personal thing, impossible for me to say. Shoot for something between 10-20 total sets for a session. If it takes you longer than an hour to complete the weight training portion of a session, you're doing too much. |
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Originally Posted by Richie1888
Interesting that you say 6 reps for hypertrophy I was always led to believe that you went into the higher rep ranges for that.
Phase 3 (Weeks 9-12) - Strength - Main lifts working up to 1x1 PRs, Could this be replaced from time to time with a form of failure training even cuting the weeks down to 1 or 2 so not to burn out.The reason I ask is that the gym closest to me is just a local authority sports centre which doesnt go big for free weights its all machines and cardio stuff, its a 'Housewifes World' I call it. I can always go for the 1 x 1 prs on the machines but thats cheating a bit as you always seem to lift more when using machines. With the Phase 1 (Weeks 1-4) - Conditioning - 2x14-18 Supersetted Phase 2 (Weeks 5-8) - Hypertrophy - 4x6 with 4/1/1/1 rep tempo Phase 3 (Weeks 9-12) - Strength - Main lifts working up to 1x1 PRs, accessory lifts 3x10 @ 12rm I assue you still went Push/Pull/Legs as the split for this? |
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Originally Posted by Gazhole
Hypertrophy rep range is generally 6 - 12 i find, though i got the best hypertrophy from using TUT principles (the extended negatives and rep tempo manipulation). Really, Hypertrophy has more to do with your diet. Whats the use of stimulating muscle growth if theres nothing there to grow it with. Planting trees in nutrientless soil just doesnt work.
Im not a big fan of failure training, certainly not for strength. The point of strength training is to succesfully lift more weight, how are you going to do that by purposely training to failure? Plus it puts far too much stress on the nervous system if done too much, which will cause you to burn out quicker if anything. Strength doesnt have to be 1x1 PR lifting. Strength phase can just be the phase in which you go for PRs, this can be at any rep range you want. Pick a few lifts, say 3 (one for each day) and use those as your main lifts. The first 3 weeks of the strength phase start at 3x10 (same as accesory lifts) and each week change the rep range to something lower (3x8, 4x6). Then when you get to the final week, peak at 4x4 or something and get records on your 3 lifts. The accessory lifts (have about 3 of them or something) will stay at 3x10 for the whole phase. If the weights at your gym dont go high enough for a 4x4 configuration, get a PR at some other rep range. Its all good. And no, with that periodization i went with Upper/Lower. But theres no reason YOU cant use something similar with Push/Pull/Legs. To be honest, unless youve been lifting solidly on these sorts of splits for a good few years, i wouldnt suggest 1x1 PRs or messing about with extended negatives. Theyre tough as hell, and if you're not experienced enough its easier to get overtrained, or worse yet - injured. Hell, even 10+ year lifters get injured on 1RM lifts. Theres a reason why you can only lift certain weights for 1 rep - theyre fucking heavy. |
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Originally Posted by Richie1888
ok mate thanks for the help ill let you know how its going hell I might even start a journal.
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Originally Posted by Gazhole
No worries at all man, always open for business
If you dont start a journal im gonna start one for you |
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Originally Posted by Gazhole
[U][B]Workout A - "There are two people fucking upstairs as i write this, lol" (Fullbody)
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I did not see that at all! ooh the university life, eh?? I'm in a decent spot because the house we live in is pretty old so the walls are like a foot thick, plus we live in a flat on the second floor of a 2 story house which also helps. simple but very effective, I like it!
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Originally Posted by PreMier
nice workouts. looks like a really good/structured routine.. i should have been following along earlier
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Originally Posted by goob
Nice workout Gaz. 14 rep Dip sets are really tough. Pullups look strong too.
It's a great when your heartrate stays low for cardio, no more heart attack man red face of death. This time last year after a cardio session, you could of powered a small city from the heat generated off my face. If I stood next to a white wall people would mistake me for he Japanese flag..... |
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Originally Posted by Richie1888
HA HA
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