High Intensity Angel

[DeadBolt]

Arch great looking workout!!! Its a good thing your keeping your strength...you shouldn't be losing any for some time now. As long as you work your diet right you may not notice any at all!

It use to hit me in my cardio when it came real close to comp time....some mental some diet but with that combo it became a mission for me to put my all into it....had to dig deep and remind myself why I was doing it!

 

[WantItBad]

amazing w/o you like my Decline im a huge fan of your incline i wish i could touch that weight.......what made you decide to stay with the high resitance low rpm compared to lowering the resistance and the higher RPMS

 

[b_reed23]

awsome workout once again Arch!

 

[Vlar]

Hi Archie, following your journel and all I can say is ..wow!! How you perform that killer workout in that timeframe is amazing. Very intested in learning how you put your workouts together.

 

[gwcaton]

NICE wo Angel

Those rope/cable upright rows sound interesting

 

[boilermaker]

Hey dont keep all the secrets for your colt spread the info!

I haven't had time to read the book mind touching on the theory for me real fast?

Sure thing, DB.

Skeletal Muscles possess 3 types of strength:
1) Positive Strength - ability to raise the weight
2) Static Strength - ability to hold the weight
3) Negative Strength - ability to lower the weight

The full contraction of a muscle can only be achieved at the top of the repetition where that weight is dictated by the strength of one in the positive portion of the lift. In other words, you can't train to full failure in the static position on a leg extension because you can lift significantly less than you can hold unless you have a training partner to help you get a heavier weight into that position.

Mentzer doesn't mention chins or pullups for this method for some reason. However, since I can only do 1 or 2 pullups from a positive strength position, I don't see why static training wouldn't work because I can put myself in the static position without having to actually do the positive portion of the lift by using a step to get into position to just hang. The static hold should be performed until you feel yourself using it and then should be followed by a controlled negative.

He uses leg extensions as an example with his clients and said that they achieved remarkable strength improvements using static holds. He attributes this to the positive portion of the lift to be your weakest and by training only to positive strength failure, you are leaving your static and negative strength more or less intact.

 

[Triple Threat]

So basically cheat yourself into position (jump, a step, spotter) and try to hold it as long as possible? I'm thinking for pullups, try to hold at the top. Hell, lowering the weight is easy!

 

[DeadBolt]

Sure thing, DB.

Skeletal Muscles possess 3 types of strength:
1) Positive Strength - ability to raise the weight
2) Static Strength - ability to hold the weight
3) Negative Strength - ability to lower the weight

The full contraction of a muscle can only be achieved at the top of the repetition where that weight is dictated by the strength of one in the positive portion of the lift. In other words, you can't train to full failure in the static position on a leg extension because you can lift significantly less than you can hold unless you have a training partner to help you get a heavier weight into that position.

Mentzer doesn't mention chins or pullups for this method for some reason. However, since I can only do 1 or 2 pullups from a positive strength position, I don't see why static training wouldn't work because I can put myself in the static position without having to actually do the positive portion of the lift by using a step to get into position to just hang. The static hold should be performed until you feel yourself using it and then should be followed by a controlled negative.

He uses leg extensions as an example with his clients and said that they achieved remarkable strength improvements using static holds. He attributes this to the positive portion of the lift to be your weakest and by training only to positive strength failure, you are leaving your static and negative strength more or less intact.

Oh so he is just refering to the strength curve and ecentric training. Yes its a great form of training but can't be done as regularly as standard concentric training b/c the hypertrophy is much greater!

I use to use that to get out of a rut when I trained with my cousin! We would actually devout an entire week of strictly ecentric training and static holds and it worked great. I have also found I can work that entire system into my PRRS and I simply throw it in on shock week and the results are phenominal!

Whats the name of the book? I studied alot about this in my years of college but would like to pick it up regardless.

Also thanks for taking the time to type it out BM!

 

[DeadBolt]

So basically cheat yourself into position (jump, a step, spotter) and try to hold it as long as possible? I'm thinking for pullups, try to hold at the top. Hell, lowering the weight is easy!

Exactly hold it as long as possible or for a designated time period if you are capable the lower your self as slow as possible! But be prepared your going to be sore.....very sore!

 

[Burner02]

'morning., brotha!

 

[King Silverback]

Brother Triple - Thank you, not sure my Friend, just raw determination I guess!!!

Sister Devlin - Thank you also my Friend!!! They are getting harder though, trust me!!!

Brother Kal - Thank you very much my Friend, machine huh??? I wish!!!

Brother Boiler - Thank you so much my Friend, much appreciated!!! No, not yet, but will be trying that shortly!!! Excellent idea too btw!!!

Brother Bolt - Thank you SO much my Friend, I'm definatly on a mission, wouldn't want to dissapoint you all comin down!!! Cardio is definatly getting tougher too, but like you say, ON A MISSION!!!

Brother Bad - Thank you too my Friend!!! Yeah, a definate fan of your Declines!!! I went with the heavier resistance because the lighter resistance made me feel sloppy and not in control, if that makes sense???

Sister Billie - Thank you so much my Friend, I am giving it all I got!!!

Brother Vlar - Thanks for stoppin by, and thank you very much for the encouragement my Friend!!!

Brother Gary - Thank you my Friend, give them a shot!!! They really HIT you hard, and are alot easier on the wrists and shoulders too!!!

Brother Boiler - Thanks for that post, excellent idea my Friend!!!

Brother Triple - Exactly, lowering is easy, but will HURT like crazy if done SLOW!!!

Brother Bolt - Oh yeah my Friend, those will definatly work!!! The book is "High Intensity Training the Mike Mentzer Way" And yes, you shall be sore, you SHALL!!!

Brother Burner - Hows it goin my Friend!!!

Today - CARDIO
45 Minutes
Elliptical Rider
Levels 15/16
Min. 60
Max. 95

 

[Burner02]

wow..those thank you's read like you had won an Oscar or something...

 

[King Silverback]

wow..those thank you's read like you had won an Oscar or something...

 

[gwcaton]

Still got the cardio dialed in see

 

[Devlin]

I agree with Gary again. I could be wrong (I should browse back through), but looks like you increased the minimum rpm's.

 

[King Silverback]

Brother Gary - Thank you my Friend, my legs are SO tired right now though!!!

Sister Devlin - Thank you too my Friend, I have slightly, thanks for noticing!!!

 

[King Silverback]

Today - Delts/Biceps/Triceps/Cardio
10 Minute Warm-up on bike

DELTS
DB Side Laterals w/ a drop-set
40x10 + 1 rest/pause
30x8 + 2 rest/pause

Hammer Shoulder Iso Press w/ a drop-set
90x12
80x6 + 2 rest/pause

Face Pulls
130x15

BICEPS
DB Preacher Curls
(L)45x9
(R)45x9

BB Curls w/ a drop-set
95x8 + 2 rest/pause
85x5 + 2 rest/pause

Rope Hammer/Cable Curls w/ a drop-set
110x12 + 2 rest/pause
80x9 + 2 rest/pause

TRICEPS
Pushdowns w/ a drop-set
120x8 + 3 rest/pause
90x8 + 2 rest/pause

DB Overhead Extensions w/ a drop-set
100x10
80x8

Dips w/ a drop-set
BW+45x8
BWx5 + 2 rest/pause

w/o time - 16:00

CARDIO
Elliptical Rider
20 Minutes
Level 16
Min. 55
Max. 85

*Legs are feeling extremely tired, might take cardio off tomorrow, as I have Leg day Friday, and want to put good #'s up!!!

 

[Devlin]

Today - Delts/Biceps/Triceps/Cardio
10 Minute Warm-up on bike

DELTS
DB Side Laterals w/ a drop-set
40x10 + 1 rest/pause
30x8 + 2 rest/pause

Hammer Shoulder Iso Press w/ a drop-set
90x12
80x6 + 2 rest/pause

Face Pulls
130x15

BICEPS
DB Preacher Curls
(L)45x9
(R)45x9

BB Curls w/ a drop-set
95x8 + 2 rest/pause
85x5 + 2 rest/pause

Rope Hammer/Cable Curls w/ a drop-set
110x12 + 2 rest/pause
80x9 + 2 rest/pause

TRICEPS
Pushdowns w/ a drop-set
120x8 + 3 rest/pause
90x8 + 2 rest/pause

DB Overhead Extensions w/ a drop-set
100x10
80x8

Dips w/ a drop-set
BW+45x8
BWx5 + 2 rest/pause

w/o time - 16:00

CARDIO
Elliptical Rider
20 Minutes
Level 16
Min. 55
Max. 85

*Legs are feeling extremely tired, might take cardio off tomorrow, as I have Leg day Friday, and want to put good #'s up!!!

Again all I can say is wow You are doing fantastic.

 

[King Silverback]

Thank you Sister Devlin, I appreciate that tremendously!!!

 

[fUnc17]

Still down with the 20 < training sessions. Your nuts, but a good kind of nuts. haha

 

[King Silverback]

Still down with the 20 < training sessions. Your nuts, but a good kind of nuts. haha

Welcome back Brother FUnc!!! Glad your back my Friend, thanks for the encouragement!!!

 

[Triple Threat]

Your nuts, but a good kind of nuts. haha

Arch, why is this guy talking about your nuts?

BTW, I notice that your workout took 16 minutes today. Are you hitting on the hotties?

 

[Burner02]

...just the Archie groupies that Dev also has to fend off w/ the pink DB's...

 

[King Silverback]

Arch, why is this guy talking about your nuts?

BTW, I notice that your workout took 16 minutes today. Are you hitting on the hotties?

Not sure!!!
Yeah, I was slacking

...just the Archie groupies that Dev also has to fend off w/ the pink DB's...

 

[King Silverback]

Hey all, I was thinking about changing my routine slightly, nothing major to HIT Bigger Body parts on their own seperate day, like this:
Mon-Chest/Biceps/Triceps
Wed-Legs/Abs
Fri-Back/Delts/Traps

What do you all think???

 

[Luke95]

Hey all, I was thinking about changing my routine slightly, nothing major to HIT Bigger Body parts on their own seperate day, like this:
Mon-Chest/Biceps/Triceps
Wed-Legs/Abs
Fri-Back/Delts/Traps

What do you all think???

What kind've back motions? I can see legs.... spanning into the back day if you're DL'n. I dunno if my hammies would be up for that

 

[yellowmoomba]

What kind've back motions? I can see legs.... spanning into the back day if you're DL'n. I dunno if my hammies would be up for that

I agree.....I would do

Back on Monday
Chest on Wednesday
Legs on Friday

so you have three days between Back and Legs.

 

[King Silverback]

What kind've back motions? I can see legs.... spanning into the back day if you're DL'n. I dunno if my hammies would be up for that

Brother Luke, thanks for stoppin by!!! You are correct, and I didn't think, I am spacing my back and legs more now, don't know why I didn't when I threw that up here!!!

I agree.....I would do

Back on Monday
Chest on Wednesday
Legs on Friday

so you have three days between Back and Legs.

Again, Excellent advice!!! Didn't think too much when I wrote it down!!! I like your split idea ALOT!!! Do you think the Delt work before would hinder Chest work later???

 

[Luke95]

Brother Luke, thanks for stoppin by!!! You are correct, and I didn't think, I am spacing my back and legs more now, don't know why I didn't when I threw that up here!!!

Well.. they are big muscles.. .and you might be able to do it. I started stretching REALL REALLY well b4 and after legs days. I can't beleive the difference that makes in my healing!

 

[King Silverback]

Well.. they are big muscles.. .and you might be able to do it. I started stretching REALL REALLY well b4 and after legs days. I can't beleive the difference that makes in my healing!

So do you like the split Brother YM put up??? Do you think Delt work before Chest would Hinder Chest???