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XMAS came early.....This will be my Feb-June 2011 plan. Compiling my gear over Winter. Thx Juggernaut
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Can somebody help me reach 180lbs!
- Thread starter dsc123
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XMAS came early.....This will be my Feb-June 2011 plan. Compiling my gear over Winter. Thx Juggernaut
One thing 258884; do not underestimate the value of rest. It is absolutely crucial in this program. Both in between sets (taking about a 5 minute break after the killer set), and outside of the gym. The low impact cardio should really be used for active recovery. You'll also need a foam roller for the day after. Learn how to use it effectively for deep tissue massage.
MrRockstar
Registered
Thanks built, and juggernaut no hard feelings here.
looks like a program that ill definately try, ive gained 4 pounds in a couple of weeks now thanks to the help from everyone am now 174. and my strength is still increasing, so will carry on as i am for now.
The program I listed will put strength gains through the roof. If you need assistance with any of the exercises, let me know.
alot of compound, exercises look good. Just wondering the reasoning behind the reps and sets? Why 20 reps of squats and not like 3 x 8? Just think i would leave the gym feeling i havent done enough if i just did 1 set of barbell rows for 5 reps. Also why is back worked 3 times in the week? Why arent muscle groups separated for different days so you can recover?
Not being a smartass or anything just interested cause it looks different to the standard gym-goers workout? Just wondering what the reasoning behind it is
dianbolblueheart
Registered
oh yeah true true
A couple of reasons:
a) the lower area of the body is more receptive (growth wise) to higher volume work;
b) after these workouts, however brief are extremely brutal and hit the areas like none other. In short, they do the job. There's no reason to isolate or do a multi-volume set simply for the sake of just doing it. The body part along with the stabilizers get hit and there's no reason to completely annihilate it;
c) the back is worked throughout the week, but the entire posterior chain is a vast area to train all in one workout;
d) I never prescribe to the typical or the "standard gym-goers" workouts. Everything I do, from training my clients to running my businesses is research based. Why do more when you can do less and get more bang for the buck? Point of flexion, multi-angle workouts, in my opinion are simply theoretical high volume workouts that indeed have their place in training repertoire, but again why do more where you can meet a goal in a lesser amount of time and work?
alright thanks man i been doing this workout for the last 3 months and have seen good gains along with increase in strength each week but am looking to change it up a bit what do u recommend
looking to gain mass
day 1(back bi's)
-Bent over barbell rows 6-10 x 3
-Lat pulldown 8-10 x 3
-Deadlift 12 x 3
-Barbell curl 8 x 3
- outer head bicep exercise (hammer curls, concentration curls, close grip curls ect) 10 x 3
day2(chest tris)
-incline dumbell press 8 x 3
-flat bench 8 x 3
- dips or flys 12 x 3
-close grip bench 8 x 3
-skull crusher 8 x 3
day 3(legs)
- barbell squat 12 x 3
- leg extension 12 x 3
- lying leg curls 12 x 3
day 4 (shoulders)
- military press 8 x 3
- upright row 8 x 3
- barbell shrugs 10 x 3
- rear raises 8 x 10
-will sometimes do side or front raises
what u reckon? it is a kind of typical gym workout.
- i have 3 days of rest but often will work abs or box on these days off.
you might think it is too much but keep in mind ive just started my first test cycle on 3rd week atm.
What are your goals?
basically put on as much muscle as possible without gaining too much fat.. as it is summer over here,
been training for about 3 years, felt i was a hard gainer to begin with started off at 143 am 5 foot 10ish, then got to 180 in about a year, plateaued at 180 for a while, started boxing training for a bit n lost some weight, then started training again and now at 186 with a fairly low bf
on test 350 mg a week, fourth jab 2morro, so far put on a kilo (2.2 pounds)
been training for about 3 years, felt i was a hard gainer to begin with started off at 143 am 5 foot 10ish, then got to 180 in about a year, plateaued at 180 for a while, started boxing training for a bit n lost some weight, then started training again and now at 186 with a fairly low bf
on test 350 mg a week, fourth jab 2morro, so far put on a kilo (2.2 pounds)
I would go with the program Juggernaut posted above. 20 Rep Breathing Squats have packed more muscle on more people in the last 50 years than any other program. The other elements of the program are well thought-out. I'm a firm believer in doing way more warmups than true work sets.
On 5/3/1 right now i'm doing 6 warmup sets before a single work set for my main exercise. One work set is more than enough stimulation for growth and strength gains, providing you are COMPLETELY warmed up so that all muscle fibres, connective tissues, and the nervous system are working together.
You also need to work hard enough to require a good few minutes rest before moving onto your next exercises.
Over-emphasis on volume at a static load kinda prevents you from doing this because by the time you're warmed up you're already fatigued.
You aren't warmed up and you jump into lifting your work-weight, not all the muscle fibres will be firing properly, so the ones that are have to do more work. They get fatigued. Second set comes around, some of your fibres are now warmed up, others are fatigued, others still aren't warmed up. This cycle continues. By the time all your muscle fibres are warmed up, most of them are already fucked.
This is why a lot of people doing this in the gym end up doing sets of 10, 10, 8, 6 instead of 10, 10, 10, 10 like they wanted. The only way to combat this is by going lighter for all four sets, which may or may not provide adequate growth stimulation.
Training like this CAN be done, it's just a lot more of a ball-ache getting the poundage and volume right.
Doing a few progressively heavier (but submaximal) warmup sets will get everything warmed up without producing too much fatigue, oxygen debt, or metabolites that impact performance. You can also gauge the correct weight to use for the work set by how the warmups feel.
When that set rolls around, you'll be confident, warmed up, and fired up to actually give it 100% of your effort and concentration.
A nice by-product of this approach is that you always have something nice and easy to beat next time you train. Trying to increase the weight or reps on 4 sets is a far bigger jump than just doing it for one set.
That was a huge almost off-topic post, but fuck it. I'm really bored of this paper i'm writing. I couldn't care less about serum triglycerides at this point. I wanna talk about squats
On 5/3/1 right now i'm doing 6 warmup sets before a single work set for my main exercise. One work set is more than enough stimulation for growth and strength gains, providing you are COMPLETELY warmed up so that all muscle fibres, connective tissues, and the nervous system are working together.
You also need to work hard enough to require a good few minutes rest before moving onto your next exercises.
Over-emphasis on volume at a static load kinda prevents you from doing this because by the time you're warmed up you're already fatigued.
You aren't warmed up and you jump into lifting your work-weight, not all the muscle fibres will be firing properly, so the ones that are have to do more work. They get fatigued. Second set comes around, some of your fibres are now warmed up, others are fatigued, others still aren't warmed up. This cycle continues. By the time all your muscle fibres are warmed up, most of them are already fucked.
This is why a lot of people doing this in the gym end up doing sets of 10, 10, 8, 6 instead of 10, 10, 10, 10 like they wanted. The only way to combat this is by going lighter for all four sets, which may or may not provide adequate growth stimulation.
Training like this CAN be done, it's just a lot more of a ball-ache getting the poundage and volume right.
Doing a few progressively heavier (but submaximal) warmup sets will get everything warmed up without producing too much fatigue, oxygen debt, or metabolites that impact performance. You can also gauge the correct weight to use for the work set by how the warmups feel.
When that set rolls around, you'll be confident, warmed up, and fired up to actually give it 100% of your effort and concentration.
A nice by-product of this approach is that you always have something nice and easy to beat next time you train. Trying to increase the weight or reps on 4 sets is a far bigger jump than just doing it for one set.
That was a huge almost off-topic post, but fuck it. I'm really bored of this paper i'm writing. I couldn't care less about serum triglycerides at this point. I wanna talk about squats
Well, try the above program. It can be used well for gaining a shitload of muscle especially when optimized. As for calories and bodyfat, up what your maintenance is + 10%. An easy way to do this is to multiply your bodyweight x 15 for a roundabout figure. Add in 10% more calories (best in the form of fat and protein IMO). See what happens.
I would go with the program Juggernaut posted above. 20 Rep Breathing Squats have packed more muscle on more people in the last 50 years than any other program. The other elements of the program are well thought-out. I'm a firm believer in doing way more warmups than true work sets.
On 5/3/1 right now i'm doing 6 warmup sets before a single work set for my main exercise. One work set is more than enough stimulation for growth and strength gains, providing you are COMPLETELY warmed up so that all muscle fibres, connective tissues, and the nervous system are working together.
You also need to work hard enough to require a good few minutes rest before moving onto your next exercises.
Over-emphasis on volume at a static load kinda prevents you from doing this because by the time you're warmed up you're already fatigued.
You aren't warmed up and you jump into lifting your work-weight, not all the muscle fibres will be firing properly, so the ones that are have to do more work. They get fatigued. Second set comes around, some of your fibres are now warmed up, others are fatigued, others still aren't warmed up. This cycle continues. By the time all your muscle fibres are warmed up, most of them are already fucked.
This is why a lot of people doing this in the gym end up doing sets of 10, 10, 8, 6 instead of 10, 10, 10, 10 like they wanted. The only way to combat this is by going lighter for all four sets, which may or may not provide adequate growth stimulation.
Training like this CAN be done, it's just a lot more of a ball-ache getting the poundage and volume right.
Doing a few progressively heavier (but submaximal) warmup sets will get everything warmed up without producing too much fatigue, oxygen debt, or metabolites that impact performance. You can also gauge the correct weight to use for the work set by how the warmups feel.
When that set rolls around, you'll be confident, warmed up, and fired up to actually give it 100% of your effort and concentration.
A nice by-product of this approach is that you always have something nice and easy to beat next time you train. Trying to increase the weight or reps on 4 sets is a far bigger jump than just doing it for one set.
That was a huge almost off-topic post, but fuck it. I'm really bored of this paper i'm writing. I couldn't care less about serum triglycerides at this point. I wanna talk about squats
Serum triglycerides...wow sounds exciting!
Good post Gaz. Well put.
Well I'm definately going to give the routine a try within the next few weeks, am going to be practising squats and deadlifts on 10 reps Because recently I've been doing sets of 5 reps, then I will no what weight I should start the 20 reps at.
A safer alternative is to use a calculator found on google. If you give me your weight used I can give you a rough idea of where to start.
All my life, I have had the same type of problem when it came to gaining weight. Let me tell you, I am 45 now, 5' 1", and weigh 106 (same as I did when I was 18!).
My 19 year old son is about 6 feet tall and looks like a bean pole. I think it is a high metabolism.
alot of people called me lucky, but I know exactly how you feel about not bringing your weight to a certain goal.
I posted quickly before having the chance to read all the other replies.
I am sure someone will post something that you may try and see if it works.
My 19 year old son is about 6 feet tall and looks like a bean pole. I think it is a high metabolism.
alot of people called me lucky, but I know exactly how you feel about not bringing your weight to a certain goal.
I posted quickly before having the chance to read all the other replies.
I am sure someone will post something that you may try and see if it works.
Gaz, very well put. i will let my son know to give it a try. Yes, he goes to workout without any warmup, and wonders why nothin is happening. He is very strong, but he can burn out someday if he doesnt train his muscles properly.
Truthfully, no. If you want to throw in some compound work for arms, go ahead. But it wont make much difference. You're pulling and pushing with all that you have in the other compound moves.
Start with about 175lbs for ten reps. See how it goes from there.
let us know
Start with a beginning bodyweight, some profile shots, and beginning weights. Track it through, rinse, lather, repeat.
stronger4ever
Registered
LOL good advice
hi juggernaut, i have started the routine this week, one problem is I'm struggling to hold the weight for the whole 20 reps whilst doing the deadlifts, and had to put the weight down a couple of times.
Straps???
