cfs3 said:
Could you describe your workout for the group?
Day1:Squat/DL Strength, BP/OHP Power, rest Hypertrophy work.
Day2:BP/OHP Strength, Squat/DL Power, rest Hypertrophy work.
Day3:All Hypertrophy/Conditioning day.
Day1:
Squat 5x3 90+% of 1RM RI=120s
BP 8x3 60% of 1RM RI=30s
BB OHP 5x3 90+% of 1 RM RI=120s
Neutral Grip Pull Ups 3x6-10, RI=60s (reps/rest are the same from here on)
SLDL
Unilat Leg Press
BB Shrugs
Bent Over Laterals
Standing Calfs
Core
Day2:
BP 5x3 90+% of 1RM RI=120s
Speed Deads 8x3 60% of 1RM RI=30s
GM's
Bent Over Rows
Front Raises
Face Pulls
Split Squats
Seated Calfs
BB Shrugs
Alt. Hammer Curls 2x6-10
Core
Day3: All Hyp/Conditioning
Power Cleans x 3->Front Squats x 6-8->OH Press x 3-5 for 4-5 sets, RI=90s
Pulldowns
CGBP
Seated Rows
Lateral Raises
Reverse Pec Dec
Calves, stand/seat
DB Shrugs
Sup. Set Leg Ext w/Leg Curl
Static Holds 2sets x as long as i can hold 315lbs
Plate Curls 2sets x 5-10
Core
QuestionGuy said:
im not going to fight here....but i do have to say that im just as much experienced as the next guy....but this shows to proof that everyone is different, so just do whatever you think its right and experiment withyourself and see what works for you, i used to do full body, but i got burned out half way and slacked off all the time, i also overtrained.....i did many different routines, but i found out that 30 minutes of training works best for me with lots of rest, i gained a lot and it works for me!! he asked for advice and i just gave it to him, no need to call SHIT ADVICE on me, just like i wouldnt call on you...
i can believe the slacked off and burnt out part, but i just don't believe the overtraining part. there was definitely a flaw in how you set it up (i don't know the specifics of what program you did, but you probably had to condition your body to increase work capacity so you could progress on the program).
KarlW said:
ohhhh come on !!!!!!!!!!!!!
J/K sorry QG but if you consider yourself experienced then you should know better then to say DO THIS or DON'T DO THIS.
anyhow, I think FB is fine for beginner or otherwise, just needs to be set up correctly.
IMO volume and frequency have an inverse correlation, so you just have to figure out how often you like training and for how long. Don't forget also, that you can change now and then, going from 2 or 3 FB low volume workouts per week to more complex splits that hit just 1 or 2 bodyparts each day. This is exactly the kind of switching that keeps you motivated and promotes new gains.
P-funk said:
cough Dr.leister cough.
LMAO.....that was the most insane 20min workout I have ever seen. I guess it was really only 15min since 5 of the min. were spent roling on the floor spitting up and screaming profanities....lmao
yes exactly. i've never seen anyone work like that before and i don't think i'm mentally tough enough, yet, to pull something like that off. i would love to be able to though one day and i'm really trying to work on just not being a pussy and telling myself its all in your head and all that jazz.
DimebagDarrell said:
ive managed to make a 30 minute workout be VERY effective. since its only one body part for that 30 minutes, it works out great for me. i dont have the time each day to spend 2 hours working out, and, as i said, i dont like being tired half way thru. you do what works for you. i added about 18 lbs of lean body mass in 4 months (as in i went from 174 lbs to 206, then cut, then am sitting at about the same or less fat then i had at 174 and i now weigh between 192-195).
in addition, i work myself intensely enough such that i need a few days to recover - that's why back and biceps are two days apart. chest, tris, and shoulders are two days apart. for clarification, my split is:
day 1 - chest
day 2 - back, abs
day 3 - tris, hammies
day 4 - bis, quads, calves
day 5 - shoulders, abs
day 6 - off
day 7 - off
as i stated before, once you know what youre doing, do whats right for you. 30 mins is NOT a cop out, if you use your time right. it was especially necessary to have a lot of healing time when i was on M1T since i stayed sore for many days afterward even though i was doing on average 8 sets of 6-8 reps per body part.
like i have said a couple of times in this thread, you need to condition your body to be able to work with higher volume, intensity, density, frequency etc etc etc there are tons of different factors that you can manipulate in training that will provide gains in size, strength, conditioning. if you stay doing 6-8 sets per bodypart of course you won't effect any change in conditioning, but if you slowly build yourself up to doing 12 sets i see no reason why your body won't adapt...your body adapts to almost anything you throw at it.
a key word i noticed in your post is M1T...even my friends managed to gain 15-20lbs of mass while juicin and working half assed. and i want to mention...sure you gained
something, question is if you worked harder would you have gained more? its not something anyone can answer, but i guess i was just influenced by people like P-funk who believe that you need to bust your ass every single session (nausea, vomiting, dizziness are all symptoms of HARD WORK) if you want to truly be a champion. and like i've said, there are very few people who are truly mentally strong enough to push themselves to those limits and i'm one of those that is NOT, for now.
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