Please Scroll Down to See Forums Below Im about 6' Im a descent size now compare what i was before. I get accused alot by my friends that im juicing but i never touched that stuff yet. I followed a work out from www.mikefrancois.com He has a good program.
Help With Workout
- Thread starter x1234
- Start date
As for my workout this is what i have been doing so far but i think that im over training.
M - Chest and Back
T- Bis, Forearms, and Tris
Wed- off
Thur- Traps and shoulders
Fri - Legs
Saturday - Traps and Biceps
Sunday - Maxing Day.
I do four machines per each muscle grp. 12/8/6/3
What do you all think is this too much? Do you have any suggestions.
Thanks for the replies..
M - Chest and Back
T- Bis, Forearms, and Tris
Wed- off
Thur- Traps and shoulders
Fri - Legs
Saturday - Traps and Biceps
Sunday - Maxing Day.
I do four machines per each muscle grp. 12/8/6/3
What do you all think is this too much? Do you have any suggestions.
Thanks for the replies..
Transplant, I must agree with you that there is some really dumb posts, but the one about training like girls is really up there. Anyone, and I mean anyone, who trains 5 days a week, 6-9 sets per bodypart (and likely multiple exercises per bodypart) is sacrificing intensity to survive duration. Additionally, if no isolation exercises are done on the large muscle groups then they will never be fully stimulated. During a compound movement you are only as strong as the weakest muscle. For example, during pull-downs, your arms will give out before your lats.
Remember, you are either mindlessly addicted to exercise or intelligently committed to progress. There is also a third type of person, just plain mindless.
Remember, you are either mindlessly addicted to exercise or intelligently committed to progress. There is also a third type of person, just plain mindless.
transplant
New member
Charlie B.............
Thanks again!
Here again is a classic dumbass who has no idea of what he is talking about! Here is some important info that needs to be posted:
RECUPERATION
You train because you want to get big and essentially the muscle-building process occurs in the following three-stage sequence:
STIMULATION
RECOVERY
GROWTH
When bodybuilders think in terms of recovery of individual bodyparts, but recuperation should also be considered as it applies to the body as a whole entity. The forgotten factor within the construction of a program is that for optimum recovery, the body's overall physiological and nervous system needs whole days at a time free from gym exertions.
Alot of people try to compensate for their overtraining by comsuming alot of calories and outrageous amouts of steroids.
This is why you will see posts about these guys around 150 lbs using 1000mgs of this or that and wondering why they need so much to grow! I know that if you were to take for example 20 mgs of dbol using a type of routine that allows you to recover fully from workout to workout, that your gains will come the same or more and your health would be in check.
As far as NFG123.........you are a idiot!
I do 1 working set per EXERCISE you dumbass!
I can generate enough intensity in each set that would bring someone like you to tears!!!!!!!!!!!
Don't fucking tell me I train like a girl.....BOY!
You have alot to learn !!!!!!!!
Thanks again!
Here again is a classic dumbass who has no idea of what he is talking about! Here is some important info that needs to be posted:
RECUPERATION
You train because you want to get big and essentially the muscle-building process occurs in the following three-stage sequence:
STIMULATION
RECOVERY
GROWTH
When bodybuilders think in terms of recovery of individual bodyparts, but recuperation should also be considered as it applies to the body as a whole entity. The forgotten factor within the construction of a program is that for optimum recovery, the body's overall physiological and nervous system needs whole days at a time free from gym exertions.
Alot of people try to compensate for their overtraining by comsuming alot of calories and outrageous amouts of steroids.
This is why you will see posts about these guys around 150 lbs using 1000mgs of this or that and wondering why they need so much to grow! I know that if you were to take for example 20 mgs of dbol using a type of routine that allows you to recover fully from workout to workout, that your gains will come the same or more and your health would be in check.
As far as NFG123.........you are a idiot!
I do 1 working set per EXERCISE you dumbass!
I can generate enough intensity in each set that would bring someone like you to tears!!!!!!!!!!!
Don't fucking tell me I train like a girl.....BOY!
You have alot to learn !!!!!!!!
HIT AGAIN
transplant.
Wrong. Wrong. Wrong.
6-9 TOTAL sets per bodypart. Not 6-9 per exercise. Read before you speak. For back I usually do 7 sets, three exercises, two sets apiece. And what you said about "weakest muscle group" is bogus. If your triceps are weak, do lying tricep extensions and dips, don't do flyes for chest because you have weak triceps. And don't "pre-exhaust" Exhaustion doesn't promote muscle growth-overload does. The heavier the weight, the more muscle fibers are recruited for the lift and the greater the muscle fibers are stimulated. Doing isolation movements recruits less muscle fibers, doesn't optimally stimulate them, and provides suboptimal conditions for growth. And you think I'm overtraining? Whoa whoa whoa. 30 minute workouts, holmes, 30 minutes. Five days a week. Im natural-have tried HIT-and that it doesn't work. Hasn't worked for me, hasn't worked for anyone I've ever met. I stand by this: HIT is for girls who are afraid to train intensely.
Once again,
Go Heavy or Go Home.
transplant.
Wrong. Wrong. Wrong.
6-9 TOTAL sets per bodypart. Not 6-9 per exercise. Read before you speak. For back I usually do 7 sets, three exercises, two sets apiece. And what you said about "weakest muscle group" is bogus. If your triceps are weak, do lying tricep extensions and dips, don't do flyes for chest because you have weak triceps. And don't "pre-exhaust" Exhaustion doesn't promote muscle growth-overload does. The heavier the weight, the more muscle fibers are recruited for the lift and the greater the muscle fibers are stimulated. Doing isolation movements recruits less muscle fibers, doesn't optimally stimulate them, and provides suboptimal conditions for growth. And you think I'm overtraining? Whoa whoa whoa. 30 minute workouts, holmes, 30 minutes. Five days a week. Im natural-have tried HIT-and that it doesn't work. Hasn't worked for me, hasn't worked for anyone I've ever met. I stand by this: HIT is for girls who are afraid to train intensely.
Once again,
Go Heavy or Go Home.
NFG123, here is a simple question. If you can answer it I will change the way I workout. Here it is, if one set to "complete muscular failure" is all it takes to stimulate the muscle to adapt by growing, then why is 6-9 sets necessary? I'll even compromise and say 2 sets to failure just to make sure adaption has been triggered, but why 6-9, why not 12-15? Most people fail to get maximum results because of either not training hard enough or trainining too hard, too often.
transplant
New member
I don't belive you understand...........
The only flaw I see with your program is training too often and as far as sets, I dont know how much intensity you are using per set, so I cannot say if it is too much!
H.I.T. works if you adjust it to your own body type.
Everyone who seems to not like this style is because they dont understand it or the fact that the routines are a suggested routine and is to be adjusted per persons recovery ability.
H.I.T. is the most misunderstood way of training. When you read the book and do the research you will find that it gives you the ability to use your brain to tell you what your body takes to stimulate and recover from workout to workout.
This is why I reply to these posts............to help people learn to experiment and to know their own body to use this or any type of workout to get maximum results! You could do the routine you have listed and get results, but you are short changing your recovery ability thus leading quickly to a point of overtraining.
If you intrested in learning a thing or two on the subject try this web site:
www.cyberpump.com
pre-exhaustion:
With many conventional exercises, it is not always possible for the muscles involved to exert 100% of their contractile ability because of the involvement of "weak links." Your are limited due to your shoulder or triceps on a incline press!If you pre-Exhaust, weak links such as the triceps and shoulders will have a temporary strength advantage, and thus serve the pre-exhausted pecs, which can now contract with 100% of their momentary ability in the incline press, and thus achieve full growth stimulation. I dont understand your point of no overload!!!
This is overloading, if you train to failure!!!!!!!!!!
Not to insult you, but you need to research more on exercise functions and training methods. I can debate this forever with facts vrs your theory. It is good to think, but have some data that backs it.
The only flaw I see with your program is training too often and as far as sets, I dont know how much intensity you are using per set, so I cannot say if it is too much!
H.I.T. works if you adjust it to your own body type.
Everyone who seems to not like this style is because they dont understand it or the fact that the routines are a suggested routine and is to be adjusted per persons recovery ability.
H.I.T. is the most misunderstood way of training. When you read the book and do the research you will find that it gives you the ability to use your brain to tell you what your body takes to stimulate and recover from workout to workout.
This is why I reply to these posts............to help people learn to experiment and to know their own body to use this or any type of workout to get maximum results! You could do the routine you have listed and get results, but you are short changing your recovery ability thus leading quickly to a point of overtraining.
If you intrested in learning a thing or two on the subject try this web site:
www.cyberpump.com
pre-exhaustion:
With many conventional exercises, it is not always possible for the muscles involved to exert 100% of their contractile ability because of the involvement of "weak links." Your are limited due to your shoulder or triceps on a incline press!If you pre-Exhaust, weak links such as the triceps and shoulders will have a temporary strength advantage, and thus serve the pre-exhausted pecs, which can now contract with 100% of their momentary ability in the incline press, and thus achieve full growth stimulation. I dont understand your point of no overload!!!
This is overloading, if you train to failure!!!!!!!!!!
Not to insult you, but you need to research more on exercise functions and training methods. I can debate this forever with facts vrs your theory. It is good to think, but have some data that backs it.
HIT me again and again
Transplant,
I have plent of data to back up these findings. Many studies have been done and conclusively, INTENSITY is the most important factor. Many more recent studies have shown that EXPLOSIVE movements recruit far more muscle fibers than a nonexplosive one, and result in a statistically significant increase in lean mass gain over those who use a nonexplosive movement.
HOWEVER,
Email me: [email protected] and give me one of your HIT routines and I'll give it a try for four weeks. I didn't have any luck with it before, doing wholebody routines twice a week, compound movements, but maybe it will work now?
Transplant,
I have plent of data to back up these findings. Many studies have been done and conclusively, INTENSITY is the most important factor. Many more recent studies have shown that EXPLOSIVE movements recruit far more muscle fibers than a nonexplosive one, and result in a statistically significant increase in lean mass gain over those who use a nonexplosive movement.
HOWEVER,
Email me: [email protected] and give me one of your HIT routines and I'll give it a try for four weeks. I didn't have any luck with it before, doing wholebody routines twice a week, compound movements, but maybe it will work now?
Doing HIT means you are doing full body workouts each time you lift? I consider myself a HITer but I don't do that. I do a relatively more traditional 3 day split. The only difference between what I do and what most other people do is, I do relatively low volume (hardly ever more than 1 set per exercise) and take each set to failure. I also do each rep somewhat slowly (compared to what a lot of other people I see doing in the gym).
Blood&Iron
New member
Re: HIT AGAIN
BTW, Max-OT is somewhat HIT-like in its recommendations.
As for whole-body routines, I've never made great progress using them. I prefer to split things up a bit, but keep my volume quite low. I am open to other approaches, however. My next mass-cycle I plan on trying German Volume. And I may give Brian Haycock's Hypertrophy Specific Training a shot at some point(Though the fact that it is a periodized approach makes me suspicious.) Some HIT guys would castigate me for trying these things, but I think one should be open-minded. The biggest problem I have with Mentzer, Hutchins, etc. is the idea that there is one "perfect" way to do things. HIT is great. Is it the only system that will work? No. Dogmatism is endemic to the lifting community. Frequently discussions are reduced to: "Westside is best." "No, Westside sucks, SuperSlow is best." carried on ad nauseum. I do my best to fight this kind of crap. Hard, progressive work, plenty of rest, and eating well are the most important factors to any approach.
Now this is comedy.NFG123 said:
BTW, Max-OT is somewhat HIT-like in its recommendations.
As for whole-body routines, I've never made great progress using them. I prefer to split things up a bit, but keep my volume quite low. I am open to other approaches, however. My next mass-cycle I plan on trying German Volume. And I may give Brian Haycock's Hypertrophy Specific Training a shot at some point(Though the fact that it is a periodized approach makes me suspicious.) Some HIT guys would castigate me for trying these things, but I think one should be open-minded. The biggest problem I have with Mentzer, Hutchins, etc. is the idea that there is one "perfect" way to do things. HIT is great. Is it the only system that will work? No. Dogmatism is endemic to the lifting community. Frequently discussions are reduced to: "Westside is best." "No, Westside sucks, SuperSlow is best." carried on ad nauseum. I do my best to fight this kind of crap. Hard, progressive work, plenty of rest, and eating well are the most important factors to any approach.
