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T
The Shadow
Guest
frorider6 said:
Fro - keep the weight the same but try to add reps until you hit 10-15 then bump the weight up. This would be the "heavy" squat day. On the light day keep reps the same but back off to 250 or so.
Fro - keep the weight the same but try to add reps until you hit 10-15 then bump the weight up. This would be the "heavy" squat day. On the light day keep reps the same but back off to 250 or so.
Zebo
New member
Cornholio said:
The 295 squats were what did it.....I think. I did this about a year ago on the Leg Press. Opposite side of my body.
Freak thing is....it hurts with a front/back motion, but not with a side to side stretch. If you check this link....it hurts where the #1 is pointing to. I think its muscular rather than rib.
http://www.exrx.net/Muscles/Obliques.html
I will up carbs and protein and rest more, for sure.
If not, I have a good sports medicine doc that did my knee.
I think I'll hang at 295 and up the reps until this thing heals.....
Thanks guys!
T
The Shadow
Guest
frorider6 said:
Monday is light - ~250 for max reps
Friday is heavy - 295 for max reps
Try to move the reps up for both days.
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I have been looking for a workout routine and I think this is the one I want to try. My goal is to gain weight period. I am 6'1" 175 and have been training for about 2 1\2 years. I have been loading up on food and should be getting my triple threat in soon. What are barbell rows and how should I go about doing the dead lifts. We have a fairly small gym but some good machines. I have never done deadlifts before. Also I am only doing 5 sets of bench on Wednesday? Is that right just the flat bench or should I do incline dumbells too and stuff like that. Thanks.
HappyScrappy
New member
slotline - check out this site:
http://www.exrx.net/Lists/Directory.html
it will show you all the muscles and the moves that work them, and how to do said moves.
I just got back from the gym today.
my bench still hasn't fucking gone up... maskdfjoflkjsdahsdfh.
but my sl dl is now up to 205. I think I was at 225 when I used to do them while on lots of stuff awhile back. although I have to use wrist straps now at this point to make it to 8 whereas back then I didn't (for 6).
http://www.exrx.net/Lists/Directory.html
it will show you all the muscles and the moves that work them, and how to do said moves.
I just got back from the gym today.
my bench still hasn't fucking gone up... maskdfjoflkjsdahsdfh.
but my sl dl is now up to 205. I think I was at 225 when I used to do them while on lots of stuff awhile back. although I have to use wrist straps now at this point to make it to 8 whereas back then I didn't (for 6).
HappyScrappy
New member
Zebo said:
yes!! me too - and my left elbow. bench seems to aggrevate them both the most.
After going through this thread I'm gonna start this routine on Mon and will post my results every week. But i got some questions first.
When doing squats or DL, do you do 20 rep breathing sets every time you do them or every other time?
Frorider, how many calories and grams of protein are you taking in a day on average?
Hoping i can gain 8-10 lbs in feb
When doing squats or DL, do you do 20 rep breathing sets every time you do them or every other time?
Frorider, how many calories and grams of protein are you taking in a day on average?
Hoping i can gain 8-10 lbs in feb
frorider6
New member
Taken from another thread I posted on...
I drink 3 shakes a day. And not the pure protein ones. I love the Triple Threat stuff from Mass Quantities but it's backordered right now. Look for one that has high protein and carbs. You want an MRP (meal replacement powder) type thing. I like mine to have 60 grams of protein each.
My sample diet -
7am Breakfast - 4 eggs (only 2 yolks) with 1 of the following: toast/waffles/oatmeal
9:30am - Shake
12pm Lunch - Mostly Subway. 12 inch sandwich and low fat chips.
2:45pm - Shake
6:15pm - Shake. As soon as I leave the gym. It's in a cooler in the car waiting for me.
8pm Dinner - Whatever I can stomach but protein is the focus.
Also, drink a lot of water throughout the day. It helps with digestion, energy levels, fat burning, etc. Most people are dehydrated. It's a pain to piss all the time, but it helps.
I drink 3 shakes a day. And not the pure protein ones. I love the Triple Threat stuff from Mass Quantities but it's backordered right now. Look for one that has high protein and carbs. You want an MRP (meal replacement powder) type thing. I like mine to have 60 grams of protein each.
My sample diet -
7am Breakfast - 4 eggs (only 2 yolks) with 1 of the following: toast/waffles/oatmeal
9:30am - Shake
12pm Lunch - Mostly Subway. 12 inch sandwich and low fat chips.
2:45pm - Shake
6:15pm - Shake. As soon as I leave the gym. It's in a cooler in the car waiting for me.
8pm Dinner - Whatever I can stomach but protein is the focus.
Also, drink a lot of water throughout the day. It helps with digestion, energy levels, fat burning, etc. Most people are dehydrated. It's a pain to piss all the time, but it helps.
T
The Shadow
Guest
kunta said:
He was doing deads. He is having some joint problems at the moment and is going to change it up slightly.
Staying at 300 for squats on Friday fox max reps and 250 for max reps on Monday. Moving reps for both into the 12-15 range, then bumping the weight up again.
frorider6
New member
kunta said:
I did my deads again last night. I bumped the weight 10 lbs so I was really hurting. But I fully maintained my form. I made it to 10 non stop, then had to rest for a couple of breaths (not standing up or letting go of the bar) then ground out a couple more. Rinse and repeat until done. I'm only doing 175 lbs, which I know isn't very high, but it kicks my ass for 20 reps. I'll bump it up to 185 next week.
I think my body will explode in growth as the weight increases on my deadlifts. I know it's my weakest lift. I mean, I did 185 5 reps for my last 3 sets on barbell rows last night.
I picked up some MSM and Glucosamine last night. I hope that helps with my knees. A lot of people seem to think it does.
kunta - I liked keeping a target rep range of 3 and 5 for my squats. It allowed me to go all out on my lifts. Normally, when I did reps of 10 for 4 sets, My whole body was fatigued but I don't think in a muscle building way. I think I was just drained of energy. So, I think the best thing you can do is to try it for a while and see if you like it. But don't get stuck doing it forever. The MAJOR POINT of this workout is: drastically changing your program will shock your body into growth.
T
The Shadow
Guest
True that Fro.
After a couple more weeks I've got another program ready to go for whoever is interested.
After a couple more weeks I've got another program ready to go for whoever is interested.
Zebo
New member
Re: Wednesday's workout = I'm a weakling bitch.......
Just couldn't get my mojo on or something.
I did everything, but I know it wasn't a good workout.
My grip is really hurting at this weight. I tried different grips on the deads. What about hooks?
They suck, they don't suck, they help, etc......???????
Corn, I'm up for the new program if it produces like this one has!
Just couldn't get my mojo on or something.
I did everything, but I know it wasn't a good workout.
My grip is really hurting at this weight. I tried different grips on the deads. What about hooks?
They suck, they don't suck, they help, etc......???????
Corn, I'm up for the new program if it produces like this one has!
T
The Shadow
Guest
Zebo said:
Hooks do not work for me. Good old wrist wraps. They do give a the skin on the wrists a beating, but if you wear gloves under them, they are not so bad.
SOunds like overtraining. Eat and rest a little more.
frorider6
New member
Well, I seem to be stuck at 217 lbs. I weighed myself again last night. No change from Monday. I'm afraid my body has already adjusted. I'll stick with this until March I guess, making some slight changes. Then in March, I'll have a workout partner again. So I'll have less freedom to workout how I want, but I'll have someone to help motivate and spot me.
I think for a change, I'll go back to barbell bench press. I've been doing dumbbells for a while.
I think for a change, I'll go back to barbell bench press. I've been doing dumbbells for a while.
T
The Shadow
Guest
frorider6 said:
Well - you can always jump ahead to the next program. I'll get it posted on a new thread if you want.
frorider6
New member
Cornholio said:
Post it. I'll go ahead and try it for 4 weeks before I hook back up with my partner.
I gained 11 lbs off this program in 3 weeks. Some credit goes to creatine but most to me.
I lost 1 lb over the weekend due to poor diet. I think I may have adapted to this program. The main thing we have learned from this kiddies is....
If your program is working for you, whatever your goals are, stick with it. Once it stops working change your routine!
T
The Shadow
Guest
The best time to change is before you go for two consecutive weeks w/o gains.
I'll put the finishing touches on it and post up after lunch.
My philosophy regarding training:
Everything works, but nothing works for long.
I'll put the finishing touches on it and post up after lunch.
My philosophy regarding training:
Everything works, but nothing works for long.
HappyScrappy
New member
just got back from the gym. today was a good day. went up in everything although decided against hitting 300 in squats today - will shoot for it monday.
I'm gonna run this workout around 4 more weeks I think.
then I found an awesome post on the fina board that is a compilation of a rant by a big guy on animal's board - gonna try the workout he talks about in there, which was very similar to the other style I was doing.
I'm up to 210 as far as how much my ass weighs.
I'm gonna run this workout around 4 more weeks I think.
then I found an awesome post on the fina board that is a compilation of a rant by a big guy on animal's board - gonna try the workout he talks about in there, which was very similar to the other style I was doing.
I'm up to 210 as far as how much my ass weighs.
T
The Shadow
Guest
Up
Zebo
New member
Found my groove Friday. I went up in weight across the board.
Albeit 10 pounds, I added to each set.
Shrugs went much better with the wraps. Calves and Quads have been my greatest gain obviously. Getting much, much thicker in my ass and lower back for sure. I had to buy new pants this weekend. I finally figured it out. My gut has grown, but it was my lower back/ass that has added the inches to my waistline! LOL Forearms have exploded too!
Just noticing obvious changes........
I'm seeing such good results of OVERALL growth, I'm sticking with this program for a while longer......
Albeit 10 pounds, I added to each set.
Shrugs went much better with the wraps. Calves and Quads have been my greatest gain obviously. Getting much, much thicker in my ass and lower back for sure. I had to buy new pants this weekend. I finally figured it out. My gut has grown, but it was my lower back/ass that has added the inches to my waistline! LOL Forearms have exploded too!
Just noticing obvious changes........
I'm seeing such good results of OVERALL growth, I'm sticking with this program for a while longer......
HappyScrappy
New member
got back from the gym a bit ago. my lifts were none too impressive, but considering how little sleep/food I got over the weekend, it is understandable I suppose.
I'm still making progress with this routine, so I'm gonna keep on keepin on
I'm still making progress with this routine, so I'm gonna keep on keepin on
Zebo
New member
Bump......
Monday was smoking......went up to 315 on Squats. Big personal victory for me! Last set could have been better, but hey......
Finally got back up above 200 lbs. I haven't weighed that much in a while. That's 14 lbs. total on this program.
Like I said, quads and calves are really, really noticeable.
The shrugs have increased neck size, going this heavy. too cool.
Still doing incline French curls instead of Dips....Anyone else do incline skulls? Just curious.....
Monday was smoking......went up to 315 on Squats. Big personal victory for me! Last set could have been better, but hey......
Finally got back up above 200 lbs. I haven't weighed that much in a while. That's 14 lbs. total on this program.
Like I said, quads and calves are really, really noticeable.
The shrugs have increased neck size, going this heavy. too cool.
Still doing incline French curls instead of Dips....Anyone else do incline skulls? Just curious.....
T
The Shadow
Guest
Zebo said:
Zebo - switch to decline nose breakers next time and see which you like best.
T
The Shadow
Guest
frorider6 said:
Full time Chemist - GC/Ms operator.
Certified trainer for 7-8 years. I started to work a couple nights at the gym while the hunny was going to grad school. Thought about doing it full time.
T
The Shadow
Guest
Just started the progam yesterday. Feels like I've been hit with a truck. LOL!
HappyScrappy
New member
ugh. I'm still dizzy. just got back.
my fucking bench never went up the whole time.
I'm 211 right now as far as what I weigh, and my motherfucking bench is still at 205.
my sl dl today was 215x8 - 3 sets (1 warm up at 185) - that was what made me dizzy.
everything went up over the 5 weeks I did this except bench.
starting next week I'm switching to a workout I saw on animal's board - should be interesting
my fucking bench never went up the whole time.
I'm 211 right now as far as what I weigh, and my motherfucking bench is still at 205.
my sl dl today was 215x8 - 3 sets (1 warm up at 185) - that was what made me dizzy.
everything went up over the 5 weeks I did this except bench.
starting next week I'm switching to a workout I saw on animal's board - should be interesting
HappyScrappy
New member
I weigh 215 now.
today was the last day of this workout - I was pretty beat - my lifts have all gone up a lot (other than bench obvious... motherfucker) - gonna take a week or so off or just do easy stuff, and then starting up another one that I've done before after that.
I started at 198 and I'm 215 at the end of it.
the last 3 days I was doing fina and upped my cal intake.
today was the last day of this workout - I was pretty beat - my lifts have all gone up a lot (other than bench obvious... motherfucker) - gonna take a week or so off or just do easy stuff, and then starting up another one that I've done before after that.
I started at 198 and I'm 215 at the end of it.
the last 3 days I was doing fina and upped my cal intake.
T
The Shadow
Guest
HappyScrappy said:
Excellent!!
You and Fro gonna blow by me if I don't start hitting the gym again
T
The Shadow
Guest
frorider6 said:
Easier to add say, 5 pounds of muscle first. THat will give her metabolism a bosst of 150-250 calories per day.
Fro - does she currently w/o??
If so, what is her routine like.
My wife is following this one and she's doing great.
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frorider6
New member
Cornholio said:
She does work out and she's a freak about her cardio. She just loves it. She hasn't been lifting that long. Another problem is that her current program takes too long because her gym is so crowded. Of course her goals are to lose fat and look "toned". Here's her program.
Mon
Squat 3 sets of 8-10 reps
Dumbbell Lunges 3 sets of 8-10
Leg Curls 3 sets of 8-10
Seated Calf Raise 3 sets of 10-15
Abs
Cardio - Normally 30-45 minutes of interval running (fast/jog)
Tues
Barbell Rows 3 sets of 8-10
Machine Assisted Pullups 3 sets of 8-10 reps
Dumbbell Rows 3 sets of 8-10 reps
Reverse Fly 3 sets of 8-10 reps
Cardio
Wed
Abs
Cardio
Thur
Bench Press 3 sets of 8-10 reps
Dumbbell Incline Press 3 sets of 8-10 reps
Machine Assisted Dips 3 sets of 8-10 reps
Tricep Pressdowns 3 sets of 8-10 reps
Cardio
Friday
Dumbbell Military Press 3 sets of 8-10 reps
Dumbbells Side Raise 3 sets of 8-10 reps
Barbell Curl 3 sets of 8-10 reps
Alternatinf Dumbbell Curl 3 sets of 8-10 reps
Abs
Cardio
T
The Shadow
Guest
Put her on the three-day-per week program. It will add some good quality muscle. Have her do cardio on Tues, Thurs, Sat. Include intervals on two of those days by alternating all out runs for 1 minute on the treadmill(or outside), followed by jogs, fast walking for a minute. repeat cycle for 20 minutes.
Get a bf test done. Her scale weight may increase a little, but it will be from the muscle gain. Get the test done to put her mind at ease that it is not fat gain.
Get a bf test done. Her scale weight may increase a little, but it will be from the muscle gain. Get the test done to put her mind at ease that it is not fat gain.
frorider6
New member
Cornholio said:
I'll have to teach her how to deadlift and maybe a couple of other things. I already know she's going to buck not running 5 days a week. Also, she was going to get her bf tested yesterday but she worked out first (she didn't know not too). She's going to get it done again on Monday.
T
The Shadow
Guest
frorider6 said:
If she trains balls to the wall on the deads and squats and still thinks she can run - tell her to go at it. LOL!
frorider6
New member
Cornholio said:
I just told her I was going to put her on the program I was on last month (via instant message). Her immediate response "The one you were using to bulk up?"
God, women have such a phobia that they'll wake up HUGE one day!
I tried to explain to her that I was able to add muscle because I have way more testosterone than her AND I was on creatine. I just don't know what other arguements to use.She also asked how that solved her dilema of spending too much time at the gym. I told her the workouts would be shorter but she'd have to pick up a cardio day on the weekend. MWF weights TThSat Cardio.
This girl needs a personal trainer bad! But I don't think she has the money and even if she did, I wouldn't trust 99% of the trainers out here.
T
The Shadow
Guest
Tell her to e-mail me
[email protected]
Also - point out sonme fitness chicas and ask if she would like to look like some of them offseason.
[email protected]
Also - point out sonme fitness chicas and ask if she would like to look like some of them offseason.
T
The Shadow
Guest
frorider6 said:You trying to move in on my woman?!?!?! Don't make me run and tell the teacher!
Okay, maybe I will. But I'm not too sure I want her to find out about this place. Kinda my "man santuary". But then again, she's cool.
Aight then. If you want, hit me with a pm and I'll shoot you my personal e-mail.
Zebo
New member
Taking this week off. I really feel I was over doing it.
I went from sleeping like shit to not sleeping at all this weekend.
Literally 4 hours all weekend.
Eating/appetite has dropped.
I skipped Monday workout. My knees already feel better.
I just want to rest, eat, and heal. Next week I'll be back on it.......
I went from sleeping like shit to not sleeping at all this weekend.
Literally 4 hours all weekend.
Eating/appetite has dropped.
I skipped Monday workout. My knees already feel better.
I just want to rest, eat, and heal. Next week I'll be back on it.......
Kid Dynamite
New member
BUMp
T
The Shadow
Guest
Yeah. It's already up.
The title is:
Old school 3 dayers - click here.
The title is:
Old school 3 dayers - click here.
C
Cuts
Guest
I'm finding this 3-day/week whole body workout idea really intriguing... I do have one question for y'all though. Do you think this would be an o.k. regime for [primarily] fat loss AND [secondarily] muscle gain/definition? I workout in the mornings, and since it's only 3 days/week, that would leave me 4 mornings/week to do some AM cardio. Any suggestions on how I could use this program to lose fat and put on a little size getting ready for the summer? Do y'all think this is a good program for fat loss too, or is it only good for muscle gain/bulking? I'm 25, 5'10", 185lbs @ 22%(!)bf (yeah I know it's disgusting). Thanks a lot bros!
T
The Shadow
Guest
Cuts said:
Best for strength and size.
COuld be done with cardio and turned into a pretty good program for fat loss if you use cardio on 3 other days of the week.
T
The Shadow
Guest
Love Bone said:
Let me guess - you didn't even try it, did you?
Obviously you have not read the results from the people who have followed this routine. Averaged 2-2.5 pounds per week NATURALLY....If you can top that please post the program.
T
The Shadow
Guest
Re: OK where's the testimonies
Pm Zebo, Happyscrappy and Frorider.....they posted their gains in the thread. Did you not read them or what?
Love Bone said:
Pm Zebo, Happyscrappy and Frorider.....they posted their gains in the thread. Did you not read them or what?
T
The Shadow
Guest
Re: OK where's the testimonies
btw - where did I say 2.5 LBM??
I said pounds.
Love Bone said:
btw - where did I say 2.5 LBM??
I said pounds.
T
The Shadow
Guest
Zebo - 14 pounds in 5 weeks
http://boards.elitefitness.com/forum/showthread.php?threadid=98518&perpage=10&pagenumber=13
Scrappy 17 pounds in 6 weeks(all but three days natural)
http://boards.elitefitness.com/forum/showthread.php?threadid=98518&perpage=10&pagenumber=14
Fro 10 pounds in 4 weeks
http://boards.elitefitness.com/forum/showthread.php?threadid=98518&perpage=10&pagenumber=10
I managed 12 pounds in 6 weeks as well.
Any other questions??
http://boards.elitefitness.com/forum/showthread.php?threadid=98518&perpage=10&pagenumber=13
Scrappy 17 pounds in 6 weeks(all but three days natural)
http://boards.elitefitness.com/forum/showthread.php?threadid=98518&perpage=10&pagenumber=14
Fro 10 pounds in 4 weeks
http://boards.elitefitness.com/forum/showthread.php?threadid=98518&perpage=10&pagenumber=10
I managed 12 pounds in 6 weeks as well.
Any other questions??
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T
The Shadow
Guest
arb said:
I followed 20 calories per pound with a 40/30/30 split of Carbs/Protein/Fat
C
Cuts
Guest
And how many cals/lb would you suggest for someone looking to lose fat? Also, on average, how long did these workouts take for you? Thanks. I'm gonna try this starting Monday.
T
The Shadow
Guest
Cuts said:
Anywhere form 12-15 calories. The w/o shouldn't take any longer than 35-45 minutes.
alright corn...I've been convinced..today I start the program, I will keep you guys updated. I plan to train on this regimen for a 6 week period and then following this program I would like to strip all the fat I will gain while maintaining the muscle over a 6 week period right?
I am 5'10 175 10% BF I want hit 190 and then get back down to about 185. So in a 12 week period I would like reach about 10 lbs of lean muscle. I have started a bulking diet as of today and will post that tommorrow for critquing and suggestions. I will also give weekly updates on the progress of my improvements on both strength and size. Thanks for all the info guys, I have been contemplating on the best alternative to a bulking cycle. Also I will be training naturally but will be supplementing 2 5 gram servings of creatine, 3 servings of whey and 2 myoplexes a day. What other supplements would you suggest?? Flax and glutamine or should I hold off on that for the cutting cycle that will follow this 6 week program??
Thanks again
I am 5'10 175 10% BF I want hit 190 and then get back down to about 185. So in a 12 week period I would like reach about 10 lbs of lean muscle. I have started a bulking diet as of today and will post that tommorrow for critquing and suggestions. I will also give weekly updates on the progress of my improvements on both strength and size. Thanks for all the info guys, I have been contemplating on the best alternative to a bulking cycle. Also I will be training naturally but will be supplementing 2 5 gram servings of creatine, 3 servings of whey and 2 myoplexes a day. What other supplements would you suggest?? Flax and glutamine or should I hold off on that for the cutting cycle that will follow this 6 week program??
Thanks again
T
The Shadow
Guest
visions said:Also I will be training naturally but will be supplementing 2 5 gram servings of creatine, 3 servings of whey and 2 myoplexes a day. What other supplements would you suggest?? Flax and glutamine or should I hold off on that for the cutting cycle that will follow this 6 week program??
Thanks again
Do the Whey and the Glutamine. If you can get some ala for the bulking part of the program as well.
Save the Flax for later as you will need it to replace the carbs you pare away.
Shoot for 20-25 calories per pound.
T
The Shadow
Guest
visions said:
ala is ALpha Lipoic Acid. Relatively cheap supplement. Shoot for 600-800 mg per day. Helsp shuttle Carbs into system as muscle glycogen. Think "insulin" type results but not on that magnitude.
www.beyond-a-century.com
T
The Shadow
Guest
visions said:
Straight on day 1
Bent on day 2
Inclines are Ok - dumbells are even better.
I dont have a rack or a spotter, could I sub light squats and frontsquats in for heavy squats?
6 sets of 10 @ 95 (Or around that) 60 seconds rest and Front Squats.
Do you think the routine would still work good?
I'm a beginner, going for size--not strength... Would this be good for me to start with or would this be better?
Thanks
6 sets of 10 @ 95 (Or around that) 60 seconds rest and Front Squats.
Do you think the routine would still work good?
I'm a beginner, going for size--not strength... Would this be good for me to start with or would this be better?
Thanks
T
The Shadow
Guest
Needhelp said:I dont have a rack or a spotter, could I sub light squats and frontsquats in for heavy squats?
6 sets of 10 @ 95 (Or around that) 60 seconds rest and Front Squats.
Do you think the routine would still work good?
I'm a beginner, going for size--not strength... Would this be good for me to start with or would this be better?
Thanks
Stick with this program.
If the idea of squats and no rack don't appeal to you.
On Monday and Friday replace squats with deadlifts and on Wednesday and replace bench with dips if possible.
Monday
Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 6 sets of 10 @ 95 (I need to get my form better anyway)
Seated Calf Raise - 2 sets of 20
Wednesday
Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20
Friday
Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 6 sets of 10 @ 95
Would that be good?
How long does this routine take?
Thanks for posting this
Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 6 sets of 10 @ 95 (I need to get my form better anyway)
Seated Calf Raise - 2 sets of 20
Wednesday
Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20
Friday
Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 6 sets of 10 @ 95
Would that be good?
How long does this routine take?
Thanks for posting this
frorider6
New member
I would drop your squat sets down to 3 sets of 8-10.
The "1 set of 20" is a breathing set. Meaning, you choose a weight you can do about 10 reps nonstop with. Then you rest the weight on the floor, DO NOT take your hands off the bar, take a couple of breaths (no more than a 3 second rest) and grind out 1-3 more reps. Repeat until you hit 20. NEVER compromise form!!! If your form suffers, lighten the weight.
The workout should take you around an hour.
INTENSITY is the key for this routine. Each working set leaves me drained, somewhat light headed from the exertion, and breathing heavy. Rest no more than 2-3 minutes between working sets. Have a spotter if at all possible. Never risk your safety.
The "1 set of 20" is a breathing set. Meaning, you choose a weight you can do about 10 reps nonstop with. Then you rest the weight on the floor, DO NOT take your hands off the bar, take a couple of breaths (no more than a 3 second rest) and grind out 1-3 more reps. Repeat until you hit 20. NEVER compromise form!!! If your form suffers, lighten the weight.
The workout should take you around an hour.
INTENSITY is the key for this routine. Each working set leaves me drained, somewhat light headed from the exertion, and breathing heavy. Rest no more than 2-3 minutes between working sets. Have a spotter if at all possible. Never risk your safety.
frorider6
New member
Needhelp said:how long should I do this before I change routines?
When I do change, should I just add on some different movements?
Thanks
Are you guys gaining more size to your legs or everywhere?
4-8 weeks
When you change, go to a more traditional routine that only works each muscle group 1x per week. Run that for 6-12 weeks.
Size was gained overall. As was strength.
ok i just read the whole thread (phew)
and im very interested, it looks a great routine....just a few questions
1. i do a fair amount of cardio (kung fu). 3 days a week usually, with the possibility of more, it varies in intensity but unfortunately it can involve my entire body (push ups, sit ups, squats, etc)....plus a lot of stretching. will this have a large impact on the effectivness of this program? will my body even be able to slightly recover. intensity can vary per kungfu session from low to high
2. just wanna clarify, given its an all body workout, and a lot of these movements/exercises involve the abs as stabilisers or as secondary muscles etc is that where their workout comes in?
3. i notice there is not an awful lot of chest/tri work in there. given this aspect of my strength is useful for punching and stuff, will this routine increase lifts such as my bench, dips etc. is the strength increase in these types of lift significant?
4. can i just jump into it from next week? i dont wanna take a week off as ill feel guilty
i may post this somewhere else in case no-one sees ths
and im very interested, it looks a great routine....just a few questions
1. i do a fair amount of cardio (kung fu). 3 days a week usually, with the possibility of more, it varies in intensity but unfortunately it can involve my entire body (push ups, sit ups, squats, etc)....plus a lot of stretching. will this have a large impact on the effectivness of this program? will my body even be able to slightly recover. intensity can vary per kungfu session from low to high
2. just wanna clarify, given its an all body workout, and a lot of these movements/exercises involve the abs as stabilisers or as secondary muscles etc is that where their workout comes in?
3. i notice there is not an awful lot of chest/tri work in there. given this aspect of my strength is useful for punching and stuff, will this routine increase lifts such as my bench, dips etc. is the strength increase in these types of lift significant?
4. can i just jump into it from next week? i dont wanna take a week off as ill feel guilty
i may post this somewhere else in case no-one sees ths
Would this be a good routine to do when i've done this routine for 8 weeks?
Then, I do that ABC routine (If it's good) for like 8 weeks...then go back on this routine? Keep switching back and forth?
Thanks
Then, I do that ABC routine (If it's good) for like 8 weeks...then go back on this routine? Keep switching back and forth?
Thanks
T
The Shadow
Guest
danielson said:
1. - You should be fine even with the martial arts. $ off days from lifting. Eat well and you will be fine.
2. Yes. No direct ab work as they will get plenty of stimulation from all the grunt lifting.
3. Yes. Tris will get much stronger ans will bis as they are generally overtained.
4 - Yes. Just begin with day one.
Note deads on monday are sl. Wedneasday's are bent kneed.
T
The Shadow
Guest
danielson said:
1. - You should be fine even with the martial arts. 4 off days from lifting. Eat well and you will be fine.
2. Yes. No direct ab work as they will get plenty of stimulation from all the grunt lifting.
3. Yes. Tris will get much stronger ans will bis as they are generally overtained.
4 - Yes. Just begin with day one.
Note deads on monday are sl. Wedneasday's are bent kneed.
T
The Shadow
Guest
Toshendin said:
You might be restricting gains by not upping you calories......
CrimsonKing
New member
As I mentioned to Corn on the Chat board, I'm giving this routine a try right now... I'm 5'10, 230#, ~25%bf (i know its high, I'm working on it!)
My routine looks like this
M-W-F
Squat 265 x 20 (heavy breathing), 175 x 10 , 175 x10 (deep squats to below parallel)
Bench 135 x 20, 155 x 10, 175 x 8
Press 115 x 10 x 2 sets
Straight Leg Deads 265 x 10 x 2 sets
Bent Barbell Rows 135 x10 x 2 sets
Barbell Curls 75 x 10 x 2 sets
I'm pretty confident in the Dead and Squat max but not anything else, so the weights might look funny, I plan to up the weight over the next few workouts to find the max on each exercise.
Just started week #2.. My body is sore all over.. if I live though this I think I hunt down Corn !
My routine looks like this
M-W-F
Squat 265 x 20 (heavy breathing), 175 x 10 , 175 x10 (deep squats to below parallel)
Bench 135 x 20, 155 x 10, 175 x 8
Press 115 x 10 x 2 sets
Straight Leg Deads 265 x 10 x 2 sets
Bent Barbell Rows 135 x10 x 2 sets
Barbell Curls 75 x 10 x 2 sets
I'm pretty confident in the Dead and Squat max but not anything else, so the weights might look funny, I plan to up the weight over the next few workouts to find the max on each exercise.
Just started week #2.. My body is sore all over.. if I live though this I think I hunt down Corn !
Quick question Corn, starting this on mon
Corn I'm gonna start this prog on mon.....would it make a big difference if i switched one of the squat days for 20rep breathing squats...shooting for something like this mon switch b/w 5x3 and 5x5 and fri will be 20 rep breathing squats....
Current stats:
6'2" 188
legs: 23.5"
arms: 15.5"
calf: barely almost 15"
BF: ~9-10%
Lifts:
Bench: 255x3
Squat: 300x3
Will post every other wk or so with progress for next month 1/2
Corn I'm gonna start this prog on mon.....would it make a big difference if i switched one of the squat days for 20rep breathing squats...shooting for something like this mon switch b/w 5x3 and 5x5 and fri will be 20 rep breathing squats....
Current stats:
6'2" 188
legs: 23.5"
arms: 15.5"
calf: barely almost 15"
BF: ~9-10%
Lifts:
Bench: 255x3
Squat: 300x3
Will post every other wk or so with progress for next month 1/2
T
The Shadow
Guest
Yep - that is fine....the 20 reppers on squats and deadlifts may be interchangable
AWESOME Program Cornholio!
I have just completed my 5th FULL WEEK of the 3-day Workout.
Here are the stats:
Started:
6'0" 172lbs 6%BF
Bench 225
Squat 250
Deadlift 230
5 Weeks Later:
6'0" 181lbs 7%BF (Gained 7-8 Pounds of LEAN MUSCLE)
Bench 260 (Up 35lbs - 7lbs/week average)
Squat 290 (Up 40lbs - 8lbs/week average)
Deadlift 270 (Up 40lbs - 8lbs/week average)
MY strength gains have been INCREDIBLE!!!
Oh yeah, I started an EQ only cycle (400mg/week) 3 weeks ago.
(But I don't think it had anything to do with my gains because EQ usually takes 3-4 weeks to kick in)
I've been eating like a horse (3500-4000 CLEAN calories/day)
2 more weeks to go before I change routines.
Kharma to the Corn Man!!!
MJay95
I have just completed my 5th FULL WEEK of the 3-day Workout.
Here are the stats:
Started:
6'0" 172lbs 6%BF
Bench 225
Squat 250
Deadlift 230
5 Weeks Later:
6'0" 181lbs 7%BF (Gained 7-8 Pounds of LEAN MUSCLE)
Bench 260 (Up 35lbs - 7lbs/week average)
Squat 290 (Up 40lbs - 8lbs/week average)
Deadlift 270 (Up 40lbs - 8lbs/week average)
MY strength gains have been INCREDIBLE!!!
Oh yeah, I started an EQ only cycle (400mg/week) 3 weeks ago.
(But I don't think it had anything to do with my gains because EQ usually takes 3-4 weeks to kick in)
I've been eating like a horse (3500-4000 CLEAN calories/day)
2 more weeks to go before I change routines.
Kharma to the Corn Man!!!
MJay95
T
The Shadow
Guest
MJay95 said:
VERY nice work.
EQ will hit ya about 4 weeks after first shot.
After 2 weeks post up again and we'll make some changes.
gettinlarger
New member
im starting this routine today. wish me luck.
... i did it before for only 2 weeks. i forget why the hell i stopped. im an idiot, i dunno.
... i did it before for only 2 weeks. i forget why the hell i stopped. im an idiot, i dunno.
T
The Shadow
Guest
gettinlarger said:
bon chance....just remember to eat big and rest big
So, is that what you all are doing? It says cornholio suggested a different one... I thought he started all this.
I think i'm gonna try this... Starting out:
165, 5'11, 11% BF
How long should I do this for? 8 weeks?
Like 2800 calories, or more? What %'s protein, carbs, fats?
Is 8 hours/sleep enough?
T
The Shadow
Guest
Needhelp said:
That routine is very similar to the other one....go with the one listed.
Shoot for 20-25 times bodyweight in calories.....don't worry about %ages...just mnakes sure about the 200-225 grams of protein and everything else wull fall into place.
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