push-pull

[sagejx]

It's not really a smith machine,but a barbell support stand :|

You can't move the bb vertically.you may only put it on that stand and pick it up lol

yes,the gym sucks

 

[juggernaut]

so put a bar on it and do fat man pullups

 

[juggernaut]

or got to a new gym

 

[HDROB]

Alternative measures.

Squat.
Pulldown.
Dips.

That is it: three work sets taken to muscular failure, taking no more than a few minutes to complete 2-3 x per week.

I switched from volume type training to HIT last year with better results per workout time, with something similar to the above routine. Now I train for ten minutes a week (2 workouts). Sounds easy, but training to absolute failure where no movement is possible stimulates growth; abbreviation and infrequency is needed.

Not everyone`s cup of tea, but hey

 

[Hench]

Squat.
Pulldown.
Dips.

Thats it. 3 work sets taken to muscular failure, taking no more than a few minutes to complete x 2-3 per week: HIT.

I switched from volume type training to HIT last year with better results per workout time, with something similar to the above routine. Now I train for ten minutes a week (2 workouts). Sounds easy, but training to absolute failure where no movement is possible stimulates growth; abbreviation and infrequency is needed.

Not everyone`s cup of tea, but hey

Is this something similar to the way Dorian Yates used to train?

 

[T_man]

Is this something similar to the way Dorian Yates used to train?

Sounds like a Mike Mentzer sort of thing

 

[sagejx]

What about this,done 3x/week?Not push/pull tho


M/W/F: Squats,Deadlifts,bb bench press,bent over rows,military press,lat pulldown

Microcycle week1 = 3x12 @ 13-14rm (1:30 RI)

Microcycle week 2 = 4x10 @ 11-12rm (1:30 RI)

Microcycle week 3 = 3x8 @ 9-10rm (1:45 RI)

Microcycle week 4 = 4x6 @ 7-8rm (1:45 RI)

 

[juggernaut]

Is this something similar to the way Dorian Yates used to train?

similar dogg, but I thiink yates became the big fuck that he was by tons of compound heavy as shit work. Lat Pulldowns? I fucking hate those and put them in only AFTER I do deads with a wide grip. And that is only at contest prep time. Other than that-I grew like a weed these past few months with mdrol and heavy compounds ONLY.

 

[HDROB]

Is this something similar to the way Dorian Yates used to train?

Dorian utlized a variation of HIT for his own training (with success, as we know). Yes this is Mike Mentzer consolidation routine.

The routine I follow was outlined by Mike in 98:

A
Squats
Palms-up pulldown.

B
Deadlift.
Dips.

I throw in some arm and calf work sometimes, and train every 3-4 days or so. I know it looks piss easy on the face of it, but taking these exercises beyond failure with static holds, forced reps, and negatives bullies the muscles in to growth. I am a natural trainee, so recovery is equally important as stimulation, hence the infrequency.

The suggested push/pull routine I gave can be used more frequently until extra rest days are needed. It is just another way to tackle the quest for size and strength .