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Corn, I want to up the volume of the Old School Training Method.
- Thread starter frorider6
- Start date
People tend to forget that I did NOT get bigger from strongman training...I got SMALLER from it. I gained my size and mass from simple, heavy workouts...with lots of rest. I gained weight, size, strength, and mass from hard, heavy workouts and resting several days.
If you continue to stick with routines like you are outlining...you will never be able to move heavier weights. Do you not see that your knees are aching? Your knees should not be aching from doing sets of 5 reps. You are overtraining your joints. I just keep reading this and keep hearing that your knees hurt and you are constantly moving to lighter weights again. There is a reason for that and you should recognize it.
I try to bring the strength athlete idea to this board in some posts (mostly the ones about my lifting routines) and try to be focused on others' needs when I comment on theirs.
Smith machines have always been a no no from what I can tell.
" This is considered a non-traumatic, recovery high volume type of program."
.....How so? Why should there be a reason for him to "recover" if the other program was efficient? You should never have a problem recovering if the program is efficent. Recovery should be KEY. I have never heard the terms non-traumatic, recovery, and high volume in the same sentence...they just don't seem to me that they belong together.
B True
If you continue to stick with routines like you are outlining...you will never be able to move heavier weights. Do you not see that your knees are aching? Your knees should not be aching from doing sets of 5 reps. You are overtraining your joints. I just keep reading this and keep hearing that your knees hurt and you are constantly moving to lighter weights again. There is a reason for that and you should recognize it.
I try to bring the strength athlete idea to this board in some posts (mostly the ones about my lifting routines) and try to be focused on others' needs when I comment on theirs.
Smith machines have always been a no no from what I can tell.
" This is considered a non-traumatic, recovery high volume type of program."
.....How so? Why should there be a reason for him to "recover" if the other program was efficient? You should never have a problem recovering if the program is efficent. Recovery should be KEY. I have never heard the terms non-traumatic, recovery, and high volume in the same sentence...they just don't seem to me that they belong together.
B True
I believe in simplicity. When I trained for size...this (or similar variations) worked for me.
Monday: Legs
Squats (full): 3-5 sets of 3-8 reps
Hacks or Leg Press (optional) vary sets and reps
Still Legged Deads: 3-4 sets of 8 reps or less
Standing Calf Raises: 4 sets of 5-10, 30 sec rest between sets
Seated Calf Raises: (optional) 1-3 sets of 10, 30 sec rest between sets
Tuesday: Chest
Flat Bench Press: 4-6 sets of 1-8 reps
Incline Bench Press: 2-4 sets of 3-8 reps
Dips or fly movement: (optional) 1-2 sets, light weight
Thursday: Back
Chins: 3-4 sets, vary reps
Barbell Rows: 2-4 sets, 3-10 reps
Deadlifts: 3-5 sets of 1-5 reps
Seated Pulley Rows or dbell rows: (optional) 1-2 sets, 6-8 reps
Friday: Shoulders, Bic, Tric
Shoulder Presses (bar): 3-5 sets of 3-8 reps
Dbell laterals or Dbell Presses: 1-3 sets of 5-10 reps
Cl Grip Bench Press: 3-5 sets of 1-6 reps
Tric Extension (any variation): 1-3 sets of varying reps (normally 5-12)
Standing Bar Curls: 3-5 sets of 5-10 reps
Curl Variation (any): 1-3 sets of varying reps (normally 5-12)
There are probably tons of holes in this program, but it is the main platform I consistantly used to gain size and strength. You must remember that it is a THINKING and PROGRESSIVE program. You must constantly be changing your reps, weight, sets, optional work and intensity.
Every work day (except for back) is based on a MAIN exercise followed by an AUXILLARY exercise. After you focus on using your heavy weights on your main exercise, move quickly through the others. Focus on weight on the squat, bench, stiff leg, and deadlift. The auxillary exercises can be altered to be used with dbells (cables if you prefer) and are normally done for higher reps.
I'm sure I'll be crucified somehow for this program...but this is what my size/strength program looked like for years.
B True
Monday: Legs
Squats (full): 3-5 sets of 3-8 reps
Hacks or Leg Press (optional) vary sets and reps
Still Legged Deads: 3-4 sets of 8 reps or less
Standing Calf Raises: 4 sets of 5-10, 30 sec rest between sets
Seated Calf Raises: (optional) 1-3 sets of 10, 30 sec rest between sets
Tuesday: Chest
Flat Bench Press: 4-6 sets of 1-8 reps
Incline Bench Press: 2-4 sets of 3-8 reps
Dips or fly movement: (optional) 1-2 sets, light weight
Thursday: Back
Chins: 3-4 sets, vary reps
Barbell Rows: 2-4 sets, 3-10 reps
Deadlifts: 3-5 sets of 1-5 reps
Seated Pulley Rows or dbell rows: (optional) 1-2 sets, 6-8 reps
Friday: Shoulders, Bic, Tric
Shoulder Presses (bar): 3-5 sets of 3-8 reps
Dbell laterals or Dbell Presses: 1-3 sets of 5-10 reps
Cl Grip Bench Press: 3-5 sets of 1-6 reps
Tric Extension (any variation): 1-3 sets of varying reps (normally 5-12)
Standing Bar Curls: 3-5 sets of 5-10 reps
Curl Variation (any): 1-3 sets of varying reps (normally 5-12)
There are probably tons of holes in this program, but it is the main platform I consistantly used to gain size and strength. You must remember that it is a THINKING and PROGRESSIVE program. You must constantly be changing your reps, weight, sets, optional work and intensity.
Every work day (except for back) is based on a MAIN exercise followed by an AUXILLARY exercise. After you focus on using your heavy weights on your main exercise, move quickly through the others. Focus on weight on the squat, bench, stiff leg, and deadlift. The auxillary exercises can be altered to be used with dbells (cables if you prefer) and are normally done for higher reps.
I'm sure I'll be crucified somehow for this program...but this is what my size/strength program looked like for years.
B True
T
The Shadow
Guest
b fold the truth said:
Fold - very nice.
w/o are very similar to Fro's new one.
I have some of the basic stuff at the end after pre-ee. the major body parts.
Very nice.
T
The Shadow
Guest
frorider6 said:
Corn - what about this question?
B True - I intend to incorporate more "strongman training" later on. I see your point about your lifting routines but I think you need to open your mind a little about other ways.
Jump in how/when ever you feel like it.
You need to constantly change. I would get on a strength kick and go heavy, then change up a bit and go a bit lighter for a few weeks. You have to be able to feel your body, work with yourself, and not go by a strict program.
Remember, when you feel that your program is no longer working for you...you are right...it probably stopped a few weeks ago.
B True
Remember, when you feel that your program is no longer working for you...you are right...it probably stopped a few weeks ago.
B True
T
The Shadow
Guest
b fold the truth said:
Solid advice.
That's why there is such a difference in consecutive programs that I set up for people.
Everything works.
Nothing works for long.
T
The Shadow
Guest
b fold the truth said:
Number 1 - Any routine will become stale. In this case it happened to be a strength phase. As you up the intensity, signs of overtraining creep in - such as sore joints. That is just a fact of life.
You state that "you should never have a problem recovering if the program is effecient"......well....if you are upping the intensity at each workout as you should(that is called progressive resistance...either bump the reps or the weight)....recoverability will suffer. Surely you agree with that??!?!
So you think that high-volume and non-traumatic don't belong in the same sentence? Why?? If I increase the volume from 5x5 to 3 sets of 10...is that not consided less traumatic(joint-wise especially) with respect to the 5x5??
Fold - you stated somewhere that you got smaller from strongman training and that you are generally among the smaller guys at the elite level at which you compete.....maybe you are as big and strong as you are in spite of your training methods...not because of them...
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