Double D

P always suggests doing metabolic work accompanied with strength work.

AKIRA

Double, what do you mean by metabolic? Example?

Stewart, yeah thats the answer I gathered from the thread in Training. However, I wonder what Double is about to throw at me (us).

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Double D

You do exercises that you would like to keep your strength while burning a bit more calories. Example:

Strength
Bench
DB Rows
(All of these in the 3-6 reps range with full recovery or so)

Metabolic
Pullups
Dips
Scap Work
(All of these in the 8-12 rep range with no rest

AKIRA

On the same day? Thats been done before, the label is what threw me off (metabolic).

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

goob

I thought that read "Scalp work". I was wondering what runnin around a ym with a tomahawk would be like as part of a workout.

Or in Bigdyl's case, a bottle of shampoo....

AKIRA

Scap work is generalized. What is scap work? Please dont just say shrugs..

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Double D

Whatever you want it to be.....I did scap pushups. DB rows work scaps to, so its not all that important, but it was for me since I play ball. I try to keep my back as strong as possible!

P has also mentioned tension work like:

reps of 3,6,9......

Gazhole

Scap pushups are really strange. I dunno if i was doing them wrong, but they felt uber-weird for me.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Stewart20

See, I just don't get this...I mean if you are cutting, (I never really have gone on a "cut" so I don't know first hand), but from what I hear, you can feel tired a lot due to the lack of calories.

To me, a shortened workout utilizing reps in the 4-6 rep range would be best. Short, to the point, and heavy (as heavy as you can go) to keep that muscle. to do work in the 8-12 rep range with no rest would seem to me to really destroy whatever energy you had left. I would rather do those "metabolic" exercises in the same 4-6 rep range with a longer rest period between sets to be fresh and lift the most weight you can. you can then throw some extra work at the end in the 8-12 rep range, but I would use mainly isolation exercises for those...

Of course, if you aren't cutting, the metabolic work makes perfect sense and seems like a great idea. But the idea of doing a metabolic circuit with no rest and 8-12 reps while in a caloric deficit, just to me, seems like a bad idea...

http://futuretrainer.blogspot.com/ --My new blog!!

ReproMan

I agree.

Double D

Wrong.......read P's new blog entry.

ReproMan

Already did.

I still think it's too much work for me in regards to the way I've got my routine set up right now.

My metabolism is jacked right now without it.

Double D

Which is all that matters, just as long as your routine is allowing to keep your strength then your doing something write. You know I would like to follow your progress whether you are doing splits or not. Start posting a journal again.

Stewart20

Man, are you in love with P-funk or what DD?? I admit the guy knows 100x's more than I do, but for the love of shit, his word isn't gospel....

http://futuretrainer.blogspot.com/ --My new blog!!

ReproMan

Double D

You already said it, he knows more than you, I, or anyone here does. The way I see it is if someone devotes their time to things like he does I sure as hell am going to give it a chance. Whether you do or not its up to you.....

Stewart20

that's fine, but the point here is that it seems everytime someone other than P-Funk posts something, you immediately come in and say "WRONG! P said it's done this way". That is all I am getting at, you can think for yourself AS WELL AS listen to his advice too you know.

http://futuretrainer.blogspot.com/ --My new blog!!

Double D

Yeah I thought about that after I posted it. You are right. I wasnt thinking outside the box.....

Stewart20

that is the beauty of this whole training thing...there are so many ways to accomplish a goal, that we can never say one way is RIGHT and another way is WRONG. I think you can argue that every piece of methodology is right in some way or wrong in others.

And P-Funk, I know you know your shit, but I am sure you welcome any discussion on this topic, and I am sure you can appreciate other people's input on the topics that present themselves, unless of course we all agree that someone posts utter nonsense, but I digress...

http://futuretrainer.blogspot.com/ --My new blog!!

Double D

I think we can always say whats work well for us. And the training as of strength and metabolic work has worked very well for me. I have maintained strength and have actually increased my aerobic capacity this summer.....the only difference is I play ball all summer long so it helps with that. But your right to each is own.....

AKIRA

Check out my location. I listed it that way the very first time I argued on here. I like to look at shit from all angles. Like Diet for example...I think thats how I ruffled Jodi's feathers. I wouldnt accept things as just black and white.


As far as adding more volume to a cutting workout, I still dont know. I suppose the only way to find out is real time. The best way would be to try all the volume at first and if it proves too much, then get rid of it.

Then youd focus on just the strength aspects, but your strength might be fucked by then.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Double D

I have did high volume while cutting whenever I was younger and I was fine, but the last time I tried it and was dog ass tired.....

AKIRA

Active Stretched..

Warm ups..
Rope Cable Crunches
Scarecrows
Arm Circles

Barbell Bench Press
The bar for 8 times
135lbs for 8 times
185lbs for 2 sets, 8 reps (60 secRI)
250lbs for 4 sets, 8 reps (2 min RI)

Spider Rows
2 plates for 6 reps
3 plates for 6 reps
4 plates for 2 sets, 8 reps
3 plates + 25lbs for 2 sets, 8, 7 reps (failed; straps; too heavy; 2 min RI)

Lever Squats
1 plate + 10lbs on each side for 3 sets, 12 reps (90 sec RI)

Hamstring curl
105lbs for 3 sets, 12 reps (90 sec RI)

Seated Calf
2 plates for 4 sets, 12 reps (45 sec RI)

Static Stretched like a


Woke up late, dranka shake, got bloated and just sat around. I wasnt feeling too good today.

Bench was fine.

Spider Rows got a lil heavy and then I got fucked.

Lever squats had a pussy increase, but pussys pussy.

Hamstring curls can go up.

Calves were prolly the best thing that happened to me.

From this day forward, I will not buy someone a shot and do it with them if theyre pissing and moaning. The following workout days (if there is one) always suffer.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

ReproMan

lol.

Where did you guys go last night?

AKIRA

Ale house and Stuart Grill & Ale.

Greg got charged $82 at the ale house for his Crown & Cokes.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

ReproMan

What a schmuck. I guess they don't charge him in New York.