Current & Long-Term Objectives

[Legion Kreinak2]

I did alot of reading the past two nights. I've decided to post some goals based on what I've read. Criticism is appreciated:

Phase One
Mass: Firstly, I'm sure some more gains in mass would be nice. Considering multiple sources I've read stated that its simply best to do little or no isolation movements, and concentrate on compound, the 5x5 doesn't seem best. Besides, mass is better achieved (from what I've read) in the 8-12 rep range.

Therefore, I've decided to try the Old School Routine. I've heard of many people having great gains in size with this routine. I'm not sure about how their strength increased, but I do know that it's pretty simple, and only M/W/F. I figure, once I've achieved the desired size, as long as I don't want to grow more I basically cleared out one entire issue with my training. After that, strength and power are all I'd really need to shoot for.

Phase Two
Strength: The next step would be focusing on strength to go along with my newly added mass. I'm planning pretty far ahead (half a year, I suppose? that's probably enough time to gain good size from Corn's routine - with some variations along the way) but I'm trying to see a long-term plan. The 5x5 did me some good for strength when I just finished up the two months of it I did. Better than any other program I've done. So, I'm guessing that would be best for strength.

Phase Three
Power: This I'm sure will come in much later, but here I'd like to focus on olympic lifts and such to attain explosive power for fighting.

It's a long-ways down the road, but it seems like the best plan to go by. Would you all say Corn's routine is the best way (or one of the best ways) to go about getting mass, considering its simplicity and focus on compound motions?

Then I already know many people gained strength, myself included, from the 5x5.

As for olympic lifts, I'll stay on my own there, and go find a good lifting coach to teach me.

 

[louden_swain]

I would strongly recommend the DC routine. You might like this. The routine involves 5 exercises per workout, static holds, and extreme stretching.

I have been following this and I really like it. You overall goals seem reasonable.

 

[Legion Kreinak2]

What will the DC routine target mainly? Strength or size?

 

[louden_swain]

What will the DC routine target mainly? Strength or size?

Both. Here is a brief summary how it works:

Monday

1. Chest
2. Delts
3. Triceps
4. Back Width
5. Back Thickness

Wednesday
1. Biceps
2. Forearms
3. Calves
4. Hamstrings
5. Quads

Friday
1. Chest
2. Delts
3. Triceps
4. Back Width
5. Back Thickness

You rest on Saturday and Sunday, then you repeat the cycle on Monday. This time you will start with biceps, forearms, calves, hamstrings, and quads. You get the idea?

Here is what you do: You pick two or three exercises that are your favorites for each muscle group. Each workout you pick one exercise for each muscle group. You use one all-out intense workset. Yes that is correct, one workset per exercise. Here is how you prepare for each exercise. . . here is a sample workout:

1. Chest

Let say that you can use 225lbs for a set of 12 on this movement.

Incline Barbell Presses - 1 x 12

warmups: 135lbs x 10, 185lbs x 8, 205lbs x 4
building set: 225lbs x 12

use rest pause methods to reach 12 and use static hold at end.

A rest pause method is used like this:

Lets say you get 9 reps with 225lbs, then rack it. Ten seconds later, you unrack the weight at get 3 more reps. At the very end you perform a static hold at the top or at the bottom of the motion.

This would be your one set. It is intense!! . There is no need to perform more than 1 all-out set.

The idea of the program is to attack the muscle with extreme intensity, prevent overtraining, and provide enough rest time between each workout. This will help build strength and mass.

If you are interested in the specifics of the program, look at the top of the forum in the sticky section. read through the material. There is a lot of input from Debaser and DOGGCRAPP.

Happy reading!

 

[Legion Kreinak2]

It sounds like a very good routine, though I'm a little confused on the static holds. Does it matter where you hold, or no?

Sounds like it's trying to incorporate multiple types of training into one. A hybrid, so to speak.

I like.

 

[louden_swain]

It sounds like a very good routine, though I'm a little confused on the static holds. Does it matter where you hold, or no?

Sounds like it's trying to incorporate multiple types of training into one. A hybrid, so to speak.

I like.

I understand your confusion on static holds. I typically hold in the top position (not in lock out) until I start sinking back down into the bottom position. They absolutely blitz the muscles!

 

[Legion Kreinak2]

Beautiful. The combination of a straight set, while incorporating a rest-pause, then static holds... it seems like you're hitting the muscles with great intensity from every angle.

If he's really not bullshitting, and growth is twice as much as with typical volume sets, then this is insane. I'll judge that myself, I suppose.

After all, I've always been skeptical of things which sound too good to be true. This definately does. Maybe I'll change my views on that soon.