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DD's Push / Pull / Legs: Intensity, Tension, & Eccentric
- Thread starter Duncans Donuts
- Start date
I am at 24 hour fitness 
but my brother is doing his certifications and we are looking to open up in the next 6 months. We meet regularly and have made a few connections with clients who are interested in training with us.
My brother lifted the bar up to full contraction. I did the same for him. I am going to start incorporating more negative only work into my training, even if at the end of a routine. The level of fatigue it builds in me is almost unreal. My negative pullups are REALLY improving fast.
but my brother is doing his certifications and we are looking to open up in the next 6 months. We meet regularly and have made a few connections with clients who are interested in training with us.My brother lifted the bar up to full contraction. I did the same for him. I am going to start incorporating more negative only work into my training, even if at the end of a routine. The level of fatigue it builds in me is almost unreal. My negative pullups are REALLY improving fast.
So are you and your brother the same size/ lift the same way?
I am at 24 hour fitness
My brother lifted the bar up to full contraction. I did the same for him. I am going to start incorporating more negative only work into my training, even if at the end of a routine. The level of fatigue it builds in me is almost unreal. My negative pullups are REALLY improving fast.
So is your brother going to stop being a police officer?
You are opening your own place? Good luck.
In the last month I have read the entire collection of works published by Arthur Jones, and honestly believe he is one of the smartest people who has ever been involved with exercise. It's funny because toward the end of his exercise writings in the 90s, he was slightly varying some of his beliefs (based on understanding muscle fiber type and so forth), which is rare in a field where bias seems to saturate everything.
I was going over some of his writings on MedX and the lumbar spine with my dad, who has a doctorate in engineering, and he considers the man to be a genius too.
Reading about the Colorado Experiment and his work with training the weight lifting team in a negative only fashion and winning 10 straight meets is really quite inspiring.
I really belive that intensity is the most imortant factor for body composition changes. Other variables have importance and must be adjusted, but show me someone who doesn't cycle intensity for 70 percent of their workout and I will show you someone who could be doing better. Just my two cents.
I have increased my volume mainly because I want to store more glycogen in my muscles and increase that level of hypertrophy through the sarcoplasm.
Just a random rant.
I was going over some of his writings on MedX and the lumbar spine with my dad, who has a doctorate in engineering, and he considers the man to be a genius too.
Reading about the Colorado Experiment and his work with training the weight lifting team in a negative only fashion and winning 10 straight meets is really quite inspiring.
I really belive that intensity is the most imortant factor for body composition changes. Other variables have importance and must be adjusted, but show me someone who doesn't cycle intensity for 70 percent of their workout and I will show you someone who could be doing better. Just my two cents.
I have increased my volume mainly because I want to store more glycogen in my muscles and increase that level of hypertrophy through the sarcoplasm.
Just a random rant.
My brother is stronger than me by 5-10 percent in most exercises.
Our tricep strength is about equal, same for bicep, chest is pretty equal, shoulders we lift about the same. His back strength is almost unfunny, he deadlifts 500+ and uses 280 pound racks to do pulldowns for 12 reps, and 6 plates for t-bar rows. Our legs may be about even, he is squatting more but not doing the pause at the bottom. Most of the different between us is in back, though.
Yeah, we are going into business together. That's our future.
Thanks. I'm sure I'll be calling you for tips. And next time you are on the coast come visit me and my brother and show us a workout!
lol...i have nothing to show.
nonsense. you're one of a small handful of people in this field that i can learn something from
well I appreciate that. But, I do feel that I have a long way to go before I can consider myself knowledgeable in this field.
pfft, you dont give yourself enough creidt. we all have a long way to go in understanding the unbelievable complexity of the human body, but out of probably 50,000 members on this board you are light years ahead of everyone (minus one or two)
Humble pie. All the advice you have given me has helped me loads. You are golden funk... everyone on IM knows that!!
x 1.
I love the workouts DD. It takes a lot of mental preparation to pull off the drive needed to get a good HIT workout. I haven't done them in a while. Honestly, I don't think I get enough rest to get myself into a program like that. That shit is hard on the nervous system!
Thanks CP. Technically they aren't HIT workouts, but the form and intensity is pretty close. I am trying to increase volume for the sarcoplasmic hypertrophy or what-have-you. My negative only work is brutal to the point of vomitting. I am going to incorporate them for the next 4 weeks and see how I do.
Well, perhaps it is not HIT in its purest form, but the level of exertion in a given set is very high, and the volume is quite low overall.
Yeah, fair enough. It's funny to be when people say "the volume is low" - in any objective view, you're right. But to me it's almost unbearably high.
Leg day
Seated calf raises: 160 x 9 (3 second static) (1 minute) x 6 (45 seconds) x 4
Bottom pause squat: 295 x 10 @ 2 second pause (3 minutes) x 3 (3 second pause)
Naut'l leg extension: rack + 10 x 17 (45 seconds) x 7 (45 seconds) x 3
Naut'l leg curl: 180 x 9 (45 seconds) x 4
Seated calf raises: 160 x 9 (3 second static) (1 minute) x 6 (45 seconds) x 4
Bottom pause squat: 295 x 10 @ 2 second pause (3 minutes) x 3 (3 second pause)
Naut'l leg extension: rack + 10 x 17 (45 seconds) x 7 (45 seconds) x 3
Naut'l leg curl: 180 x 9 (45 seconds) x 4
Nautilus Pullovers (one arm negatives) 170 x 13, 190 x 5 + 2 both arm negatives
Pulley pull ups: 240 x 11 (1 minute) x 5 (1 minute) x 4
Hammer-strength curls: 90 x 11 (1 minute) x 5 / 135 x 4 (8 second negatives)
BB curl: 135 x 5 (2 minute) x 4
DB Shrug: 115 x 11 (1.5 minutes) x5
Hammer strength dip machine shrugs: 140 x 12 (2 minutes) x 11 (1 minute) x 7
Using the hammer strength dip machine for shrugs was wonderful. I loved it. My workout was rushed because I had a client right after. I felt good about my progress on the hammer strength curls as well as my pulley downs. My bodyweight is 233 pounds - pretty nuts.
Pulley pull ups: 240 x 11 (1 minute) x 5 (1 minute) x 4
Hammer-strength curls: 90 x 11 (1 minute) x 5 / 135 x 4 (8 second negatives)
BB curl: 135 x 5 (2 minute) x 4
DB Shrug: 115 x 11 (1.5 minutes) x5
Hammer strength dip machine shrugs: 140 x 12 (2 minutes) x 11 (1 minute) x 7
Using the hammer strength dip machine for shrugs was wonderful. I loved it. My workout was rushed because I had a client right after. I felt good about my progress on the hammer strength curls as well as my pulley downs. My bodyweight is 233 pounds - pretty nuts.
Seated lat pulldowns...lol.
I have decided that the sticking point in my curl is so great that it simply needs to be lowered. The sticking point in any curl is so much harder than any other point in the exercise - and the bicep is in such a terrible position mechanically speaking to handle the weight - that I am going to focus on the negatives and very controlled tension with a lower weight. I have curled as much as 160 without much trouble except for that silly sticking point. Working through that doesn't seem to be possible.
So I basically damaged a tendon in my left shoulder doing 120 pound dumbbell presses for 8. The good news is that it's only minor and it's already feeling better and it hasn't hindered much of my workouts.
I'm not sure exactly what was hurt but I know the stabilization of the left side of my shoulder (the girdle entirely) is wobbly when performing certain exercises like dips and inclined presses. However, any bicep or pectoral action doesn't aggravate it.
I managed to do 305 pound bottom squats with the 2 second pause for 11 reps. This is great progress. I am in my second day in a row off and, surprise surprise, I look, feel, and am bigger. Tommorow is pull day and thus I won't be pushing for 3 days. I am confident with my recovery. My bodyweight is at 237.6 after a good "dump" (or two). My diet is going well.
I'm not sure exactly what was hurt but I know the stabilization of the left side of my shoulder (the girdle entirely) is wobbly when performing certain exercises like dips and inclined presses. However, any bicep or pectoral action doesn't aggravate it.
I managed to do 305 pound bottom squats with the 2 second pause for 11 reps. This is great progress. I am in my second day in a row off and, surprise surprise, I look, feel, and am bigger. Tommorow is pull day and thus I won't be pushing for 3 days. I am confident with my recovery. My bodyweight is at 237.6 after a good "dump" (or two). My diet is going well.
are you training 3 days a week or 4? What is the split? Push/pull/legs?
Sounds like a sublexation in your shoulder (maybe happended when getting the DBs into place)? I would be careful of the overhead stuff (and the incline stuff as they put the shoulder in the "high-five" position (abduction and ext. rot.) which can be compromising if you have an instability issue). Dips can really aggravate this also.
Sounds like a sublexation in your shoulder (maybe happended when getting the DBs into place)? I would be careful of the overhead stuff (and the incline stuff as they put the shoulder in the "high-five" position (abduction and ext. rot.) which can be compromising if you have an instability issue). Dips can really aggravate this also.
it's a push / pull / legs split. i'm going 3-4 days a week although i'm resting a full week before any more pushing.
thanks for the information. it actually occured after a long negative on the last rep. my shoulder abducted to a point of extreme stretch which caused a dull ache. it lasted and has subsided.
thanks for the information. it actually occured after a long negative on the last rep. my shoulder abducted to a point of extreme stretch which caused a dull ache. it lasted and has subsided.
