Train in accordance with your muscle fiber type: DD's old school H.I.T. revisited

[AKIRA]

I dont think DD as a whole is metro.. just the hair

yea, typically metro guys pull a lot of women.. not sure if they keep them. most women(from my limited knowledge) want a man.. ya know hairy, flatulant, strong.. and most of all does the man call when he sees tools.. huh huh huh huh(in my best tim allen impersonation)

I never thought he was either. Ive been called metro, but not lately...but thats cuz no one has seen me.

The only thing I am metro about is my hair and my face's skin. I am careful of my skin cuz of a condition I have called INGROWN HAIRS. I dont think that counts.

But I have wavy hair, so if I want to make it look nice for an evening, I am constantly fucking with it before I leave the house.

Oh..good workout DD!

 

[tallcall]

Wow, just wow! We went from saying that you're metro, to saying that you resemble a gay man, back to the metro argument and finished with saying you look good and we're all one big metro/gay family!

Oh my god

We're great friends aren't we?

 

[Duncans Donuts]

Spot on. Spot on.

Being metro is never a bad thing. Girls are always wanting to fuck gay guys, so if youre mistaken for being gay (not like the guy that got booted off The Pick Up Artist) and arent, then youll get some major pussy.

I dont think metro guys can KEEP girls though. Even women get sick of how girly they can be....like taking longer than a girl to get ready, perhaps?

All that matters is my huge cock. 3.2 inches son.

I have never been called metro but its funny...I am about to wear my Banana Republic long sleeve thin knit shirt with DKNY jeans and an underarmour turtleneck underneath. Faggit much?

Pull day:
Dead-lifts: 235 x 3, 315 x 3, 405 x 1, 470 x 7
Negative pullovers [one arm]: 210 x 3, 255 x 8
Nautilus compound rows: 286 x 10 (25 seconds) x 4
Barbell curls: 145 x 7

I was so exhausted that I physically collapsed at work, the heat was brutal. My boss iced my head and I got to leave after an hour with no paramedic intervention. Good day.

 

[Duncans Donuts]

I never thought he was either. Ive been called metro, but not lately...but thats cuz no one has seen me.

The only thing I am metro about is my hair and my face's skin. I am careful of my skin cuz of a condition I have called INGROWN HAIRS. I dont think that counts.

But I have wavy hair, so if I want to make it look nice for an evening, I am constantly fucking with it before I leave the house.

Oh..good workout DD!

LOL

these posts crack me up. I take good care of everything...except my toes. Cuz who gives a fuck about toes?

I like taking care of the rest of me because I like pussy. But not "Premiere" pussy. Good pussy, high quality stuff. Word.

 

[katt]

ok - so explain the difference between Premier and High Quality.....

 

[Duncans Donuts]

ok - so explain the difference between Premier and High Quality.....

Premiere himself is high quality pussy.

 

[katt]

Does he have pic's to back that statement up?

 

[Duncans Donuts]

Dead-lifting 470 for 7 is surprisingly hard. I forgot how brutal deadlifts were because, until roughly a month ago, I hadn't done them in over a year.

My goal is 505 for 8 by the end of the year. My form is very good, I had slight rounding of back during my 7th rep but I was able to correct it before it got serious.

I was around about 10 people doing nothing but curls, and it's fun to deadlift as they gawk at you.

 

[Witchblade]

I sometimes think it's funny too, but it depends on my mood.

You can just hear the curlers thinking or even saying it out loud "What the fuck is he doing? Is he training his legs, lol? Why?!"

 

[PreMier]

Premiere himself is high quality pussy.

Premiere is a chick.. stats seem a bit heavy
http://www.ironmagazineforums.com/members/premiere.html

 

[Duncans Donuts]

Premiere is a chick.. stats seem a bit heavy
http://www.ironmagazineforums.com/members/premiere.html

Semantic gibberish. Check your myspace ahah.

 

[Duncans Donuts]

I sometimes think it's funny too, but it depends on my mood.

You can just hear the curlers thinking or even saying it out loud "What the fuck is he doing? Is he training his legs, lol? Why?!"

Yeah seriously. Some black lady was doing curls right next to me, and even when I started she was less than a half a foot away from the bar when I was lifting it. I slammed it down after the last rep and she almost crapped a brick.

Never stand close to somebody moving a lot of weight, it makes sense doesn't it?!

 

[PreMier]

yea i saw it. im metro to an extent too, but hey thats what the ladies like. its adaptation haha

 

[Stewart14]

Pull day:
Dead-lifts: 235 x 3, 315 x 3, 405 x 1, 470 x 7
Negative pullovers [one arm]: 210 x 3, 255 x 8
Nautilus compound rows: 286 x 10 (25 seconds) x 4
Barbell curls: 145 x 7

I was so exhausted that I physically collapsed at work, the heat was brutal. My boss iced my head and I got to leave after an hour with no paramedic intervention. Good day.

OK, now there is no doubt about your progress or your strength, but I just can't (or maybe it's don't?) see how doing one set of 4 or 5 push, pull or leg exercises once a week or so can work. The times I have tried doing something like you are, I have lifted fantastic weights for me, but I felt small and just not the way I wanted to. I am talking about doing dips with 135 on the belt for 8 reps, or repping 405 on the deadlift which is a lot for me, well you know what I lift.

I just don't know what to do. If someone wanted me to write a program for them, I can do it in an instant, but I can't figure out what the hell to do for myself. Can the type of training you are doing manifest itself into size gains as well as strength, and let's say hypothetically, that I used a similar workout to yours, and I got strength gains in the form of numbers increases, but didn't get size gains from it, despite following a "bulking" type diet. does that tell you that I will get better results using something else? I just don't feel like I am big enough muscular wise to correspond to the weights I am lifting. does that make any sense to you?

 

[Duncans Donuts]

OK, now there is no doubt about your progress or your strength, but I just can't (or maybe it's don't?) see how doing one set of 4 or 5 push, pull or leg exercises once a week or so can work. The times I have tried doing something like you are, I have lifted fantastic weights for me, but I felt small and just not the way I wanted to. I am talking about doing dips with 135 on the belt for 8 reps, or repping 405 on the deadlift which is a lot for me, well you know what I lift.

I just don't know what to do. If someone wanted me to write a program for them, I can do it in an instant, but I can't figure out what the hell to do for myself. Can the type of training you are doing manifest itself into size gains as well as strength, and let's say hypothetically, that I used a similar workout to yours, and I got strength gains in the form of numbers increases, but didn't get size gains from it, despite following a "bulking" type diet. does that tell you that I will get better results using something else? I just don't feel like I am big enough muscular wise to correspond to the weights I am lifting. does that make any sense to you?

Try loading up on food. Size and strength gains are very, very good for me on HIT protocols and judging by your size I would expect high levels of fast twitch muscle increases for you too.

If you have a psychological block, do more warm up sets and look for that sarcoplasmic hypertrophy (more glycogen in the cell). At 235 pounds and leaner then i've been in my life I am very satisfied with hypertrophy progress too.

 

[Stewart14]

Try loading up on food. Size and strength gains are very, very good for me on HIT protocols and judging by your size I would expect high levels of fast twitch muscle increases for you too.

If you have a psychological block, do more warm up sets and look for that sarcoplasmic hypertrophy (more glycogen in the cell). At 235 pounds and leaner then i've been in my life I am very satisfied with hypertrophy progress too.

What would you recommend as far as frequency on something like the split you are doing? I know you probably only do each different workout once a week or so, but I doubt that I could bring the same intensity that you are bringing, so would a higher frequency benefit me more? something like each workout every 5 days as opposed to once a week?

 

[Duncans Donuts]

What would you recommend as far as frequency on something like the split you are doing? I know you probably only do each different workout once a week or so, but I doubt that I could bring the same intensity that you are bringing, so would a higher frequency benefit me more? something like each workout every 5 days as opposed to once a week?

I am hitting in 3-4 days a week which comes out to about every 5 days per body part. I would add more warm ups than I do then if you're worried about the psychological aspect of getting enough of a pump and all that.

 

[King Silverback]

Brother DD, Impressive w/o's as usual!!!

 

[SamEaston]

Duncan, your journal is brilliant. I've been checking it daily since you started - you seem to be getting tremendous results. I hope it continues!

 

[tallcall]

Man, I'd love it if you could train me (too bad I'm on the other coast). You, Double D and P-Funk give some of the best advice, you're all awesome!

 

[Stewart14]

DD, got another question for you, or rather seeking some advice. I am somewhat enjoying the one set to failure type training that your journal has introduced to me. I like the fact that my workout can last 15 minutes or less and be done, I like the fact that it is somewhat easier to track progress, and I like the fact that you can still lift heavy weight during the sets.

Here comes the part that I have a question on. I know generally it seems that when people do this type of a high intensity program, they shoot for high(er) rep sets, 8 or above on the exercises. While I agree that doing something like a db press with 130 pounds for 8 reps is cool, I think that I am more suited to lower rep training. Case in point, I struggle big time once I pass about 6 reps in a set, here's an example, I did chest supported rows today and managed 7 reps at the same weight as my last time, which is the same amount of reps I did that last time, while I was shooting for 8 or more today. I feel confident that if I had upped the weight by 10 pounds, I would have hit a minimum of 5 reps with the higher weight. So I struggled for the same result as last time, when I could have bumped up the weight and made progress.

Can this one set to failure high intensity stuff be adjusted to a lower rep scheme and still produce good results? I was thinking of a goal of 6 reps on a first "set", followed by a 30 second rest pause and then bang out however many more reps as possible, so therefore, the total reps would be up around 8-12 per exercise, but broken up by a rest pause, rather then a straight set of 8-10.

so in my example, I did 190 pounds for 7 reps today, and I feel I could have done 200 pounds for at least 5 reps, followed by maybe another 2 or 3 after a rest pause for 7 or 8 total reps. Obviously, the second example is better progress weight wise, but does it have the same effect as a straight set of 8 with the lower weight?

 

[Duncans Donuts]

DD, got another question for you, or rather seeking some advice. I am somewhat enjoying the one set to failure type training that your journal has introduced to me. I like the fact that my workout can last 15 minutes or less and be done, I like the fact that it is somewhat easier to track progress, and I like the fact that you can still lift heavy weight during the sets.

Here comes the part that I have a question on. I know generally it seems that when people do this type of a high intensity program, they shoot for high(er) rep sets, 8 or above on the exercises. While I agree that doing something like a db press with 130 pounds for 8 reps is cool, I think that I am more suited to lower rep training. Case in point, I struggle big time once I pass about 6 reps in a set, here's an example, I did chest supported rows today and managed 7 reps at the same weight as my last time, which is the same amount of reps I did that last time, while I was shooting for 8 or more today. I feel confident that if I had upped the weight by 10 pounds, I would have hit a minimum of 5 reps with the higher weight. So I struggled for the same result as last time, when I could have bumped up the weight and made progress.

Can this one set to failure high intensity stuff be adjusted to a lower rep scheme and still produce good results? I was thinking of a goal of 6 reps on a first "set", followed by a 30 second rest pause and then bang out however many more reps as possible, so therefore, the total reps would be up around 8-12 per exercise, but broken up by a rest pause, rather then a straight set of 8-10.

so in my example, I did 190 pounds for 7 reps today, and I feel I could have done 200 pounds for at least 5 reps, followed by maybe another 2 or 3 after a rest pause for 7 or 8 total reps. Obviously, the second example is better progress weight wise, but does it have the same effect as a straight set of 8 with the lower weight?

Yes, absolutely. Variation is very important even in single set protocols. I WOULD however supplement these with higher rep warmups with a barely demanding weight. This will help with so called "sarcoplasmic" hypertrophy. I also focus on moving more weight every time and get a good spotter!

I have done hit with lower reps and it is fantastic for strength, but change everything up every 3-4 weeks.

 

[Duncans Donuts]

Duncan, your journal is brilliant. I've been checking it daily since you started - you seem to be getting tremendous results. I hope it continues!

Thank you very much That means a lot to hear the praise. I have taken a week off because...well because I have a new girlfriend and I have been decompressing. I hope to start again in the next day or two.

 

[Duncans Donuts]

Man, I'd love it if you could train me (too bad I'm on the other coast). You, Double D and P-Funk give some of the best advice, you're all awesome!

Thanks for the compliment bro. Any time you have a question or want insight feel free to inquire. And both of those fellas are very good at what they do, I have highest respect for them and Marbry and Cowpimp.

 

[Stewart14]

Thank you very much That means a lot to hear the praise. I have taken a week off because...well because I have a new girlfriend and I have been decompressing. I hope to start again in the next day or two.

Is that what they call it now???

 

[Stewart14]

Yes, absolutely. Variation is very important even in single set protocols. I WOULD however supplement these with higher rep warmups with a barely demanding weight. This will help with so called "sarcoplasmic" hypertrophy. I also focus on moving more weight every time and get a good spotter!

I have done hit with lower reps and it is fantastic for strength, but change everything up every 3-4 weeks.

Awesome, thanks for the advice

 

[tallcall]

Is that what they call it now???

That's what the kids are doing these days!

 

[Duncans Donuts]

Is that what they call it now???

 

[Duncans Donuts]

Leg workout:

Working sets in bold.

Laying leg press: 240 x 6, 320 x 6, 400 (entire rack) x 13
Nautilus leg ext: 220 x 6, 285 x 16 (1 minute) x 5
Leg curl: 190 x 6, 205 x 8
Seated calf raise: 185 x 13 (slow tempo, 2 second hold) 185 x 14 (fast tempo)

I had an utterly pathetic chest workout where every exercise dropped about 5 pounds, but my brother wasn't there and I had been out of working out for roughly 8 or 9 days. I expect my next one to be up to standard.

I've lost between 3-5 pounds in that time, too.

 

[Stewart14]

I've lost between 3-5 pounds in that time, too.

Well, stop all that decompressing and get back to work here!