7 Weeks to a Shredded ME!...

[SgtSlaughter]

Getting pics ready for a full set of progress pics!

 

[cityhick]

Thanks!

lol... yeah a "little" bit there my anabolic buddy

I swear the longer limbs I have give me a disadvantage with my chest too great for pulling big weight though

I'm sure you'll put on some good weight bro, keep eatin' and train your ASS off... ALOT... if you notice recovery skyrocketing put it to good use and stay in the gym... bring food with you... picnic at the squat rack... .then hit the weights some more

Im going to start split routines next week. Gotta plan it all out first. Trust me you dont have to worry about me lifting heavy and hard, but you might if you put me around some good pizza.

 

[badslinky]

Don't be afraid to work it! 3 times per week if needed. I used to do it on Monday, Thursday, and then go in on Saturday and do something completely different for chest. (cut down on sets, adding frequency...frequency for volume).

In other words, instead of pounding the chest into submission with 6 sets of everything for instance(flat bench, incline, decline, flies, machines, etc.), lower the workload to 3 qualty sets of heavy weight of the major movements.

This is plenty enough to stimulate the muscle. The idea is stimulation, not annihlation, then repeat on Thursday. On Saturday, do something different, like dumbbell benches, again only 3 quality sets.

I agree with you here, chest was not my lacking area but rather my triceps. I did them 2 sometimes 3 times a week and it helped alot. Like you said focus on forum.

 

[Lifterforlife]

I like your thinking .. NOW can you elaborate on quality sets ... assuming you're not going in there and loading up the plates & knockin out 6 piss poor reps ... but more along the lines of really focusing on the chest muscles ... i.e. Since these cannot be done properly for 6-8 reps with what one would consider normal weight, but lowering the weight when 6-8, even 10 reps can be achieved but with the focus of bring bar no lower than 1-2 inches off chest, & squeezing/holding for 2-4 seconds on the contraction/extension? A dear friend's chest really responded well to this after making a change like Sarge has been speaking of ... I am wondering your take, and a further explanation of your definition of a quality set

What you say is excellent. Quality is using visualization along with a method like you mention. The weight has to be heavy enough to stimulate, yet be able to do a quality rep. By the 6th-8th rep you should be failing. Always push your strength. If you do not stimulate the bulk of the fast twitch muscle fibers in the area you are working by rep 6, chances are you are not going to hit it.

 

[SgtSlaughter]

Excellent... That's what I tried to do throughout my entire workout tonight!

ahhh..it's late.. I need my sleep... will post tomorrow and elaborate



G'night all.... you stalkers you

 

[ck2006]

Excellent... That's what I tried to do throughout my entire workout tonight!

ahhh..it's late.. I need my sleep... will post tomorrow and elaborate



G'night all.... you stalkers you

you must spread some karma, yahda, yahda, yahda

Good night you, and no I am not a stalker LOL!

 

[*Bunny*]

Excellent... That's what I tried to do throughout my entire workout tonight!

ahhh..it's late.. I need my sleep... will post tomorrow and elaborate



G'night all.... you stalkers you

"CTB"

 

[Ghede]

Don't be afraid to work it! 3 times per week if needed. I used to do it on Monday, Thursday, and then go in on Saturday and do something completely different for chest. (cut down on sets, adding frequency...frequency for volume).

In other words, instead of pounding the chest into submission with 6 sets of everything for instance(flat bench, incline, decline, flies, machines, etc.), lower the workload to 3 qualty sets of heavy weight of the major movements.

This is plenty enough to stimulate the muscle. The idea is stimulation, not annihlation, then repeat on Thursday. On Saturday, do something different, like dumbbell benches, again only 3 quality sets.

You are me.


The recipe rounds out with the lovely phrase: 'Progressive Effort, SUBMAXIMAL Resistance"

There is a pound of paper that suggests that training styles like yours, and mine, that permit MORE FREQUENT training of progressive increases of reps/weight that DO NOT mimic the horsehocky that is UberDeathTear drop set forced rep nonsence, are equally as effective as that silly way to train: heaviest possible/by any and all means.

The whole submaximal effort plan lessens or near does-away-with the notion that nasty ass DOMS are somehow required for progress: bullshit, frankly. The whole HIT methodology works, fine, but does so at the expense of both any notion of frequency and brings far closer to the realm of ligature and muscle injury than should ever be acceptable.

Train to pain once a week or longer? Risk injury? Do the Frankenstein wobble due to DOMS that make yer eyes cross?

WHY!??!? If more frequent and progressive training will get you to the same result (+-2%) in a 16 week period as defined at Duke and elsewhere... why would you do it the other way?

If anyone says, 'Just to mix it up, keep it fresh, blahdy blahdy blah....' then you have never had a pec tear or rotator cuff twang across the room like a hair scrunchy because some assnozzle coach/trainer made you do your umpteenth USELESS forced rep.

In conlusion: Lifter, i dig ya, i dig your input and dig ya even more cause i agree with you.

Three exercises per major muscle group. MAYBE four on the very odd day. Three progessive sets. One at 40-45% of ORM to stim. the neuromusc. connection (muscle memory), second set 'workin for a livin' at a heavy enough % of your ORM to make the last rep doable but difficult: to access maximal blood volumization, solidify form and format, get the muscle truely preped for.... the third set where in the strictest of form you attempt 8 reps, you dont want them, you want to fail at 6-8. If you get 8, next week a % point in weight or so. If your form falters AT ALL< EVEN ONE TINY BIT, set over. Lat pulls? if you start to bend your wrist using your forearm to get the weight down, DONE! Bench? if you alter the angle of attach by changing the relationship of your spine to the bench, DONE! Straight arm pull-down? if you start to rotate your shoulders forward and use your abs to get the weight down to your quads, DONE! its NOT about just getting that last rep out by any means at your disposal. never EVA. 'But i could have done more' ummm... no... if you couldnt hold PERFECT form, you COULDNT. next time. Out and off of the gym floor on leg day in under 35-40 minutes with talk time. If it is taking you an hour and a half to do legs, then you either love to hang at the gym or might benefit from taking a long and open minded look at what it REALLY takes to stimulate muscle growth.

lather. rinse. repeat.

 

[SgtSlaughter]

you must spread some karma, yahda, yahda, yahda

Good night you, and no I am not a stalker LOL!

Sent you "" K

"CTB"

lather. rinse. repeat.

Yes, Sir, Thank you, SIR!

Will do... back to form and basics, time to retrain myself This is going to be a FUNNNNNNNNN RIDE!!!

Now I just need to figure out a split routine... pondering and mocking that out today.

 

[SgtSlaughter]

Thinking about starting a new thread for this Evolution