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coolcolj
New member
Ok I'm gonna outline how I mostly train - this is not set in stone. Things change a bit from time to time. But so far I've trained like this over the last 5 months.
For one I don't do any isolation exercises, except for arms. Everything is compound. And I think the Arm training is a waste of time I feel, I'm gonna drop them, if none of my other muscles require isolation exercises to grow, then why should my arms need em?
Basicly I start a training cycle by taking 2 weeks off to soften the body. When you come back from that 2 weeks, your body will respond very quickly, liek a bgeineer does.
To break back slowly into the weights and to gain some mass and prepare the body for strength gains later I utilise HST principles. Basicly I work the whole body every 2nd day using a few basic compound moves 2-3 sets each ( I find 3 sets works better)and only 6 reps. This is done for 3 weeks. The idea is to start light and then add weight at every session until by the end of the 3 weeks your back up to your working poundages. So you will need to calculate what starting weight and increments to use. I normally sometimes start with higher reps and slower rep speed when the weight are lighter and begin to drop the reps and speed up as the weights approach my current PRs with 5-6 reps. Also Rest periods ae shorter with the lighter weights and then gradually get longer by the end of the 3 weeks.
You will find by the end of the 3 weeks your body will be close to overtraining - that is the idea. You may or may not be stronger, but you will be bigger. This is called Concentrated loading.
Then when I switch to the strength phase afterwards, your body begins to do a delayed supercompenstation from the lower volume and high intensity. This is a good way to do things alternate 3 week blocks of Accumlation (high volume low intensity) and Intensification (Low volume high intensity). Also in strength training intensity refers to % of 1RM, which seems to be different from the term as used in BB'ing.
In this 3 week Strength training phase, I will split my body up into a typical Poliquin style split.
Day1 - Chest and Back
Day2- Olympic Lifts, Legs and Abs
Day3- Rest
Day4- Olympic lifts, Shoulders and Arms
Day5- Rest
But you can split the parts however you like. At the moment I'm running a different split to accomodate BBall and a few weeks ago sprinting.
The Strength Phase- basicly consist of me doing a 2-3 sets of 3-6 reps. And then 1 to 2 lighter 50-60% of 1RM speed sets. )Plus a set of paused reps. You pause at the bottom of the move for 3-4 ses and then fire it up. Removes the stretch reflex and builds starting strength in the belly of the muscle.
I don't do a lot sets overall. Every rep is pushed as hard as I can move the weight on the concentric - CAT training. You still practise good form and brake the weight at the end of the motion to avoid injury. Though if you have bands you can shove the weight hard all the way through. Pushing weights hard means your maximising muscle tension. wether the weight is at 80-90% or 50-60% of 1RM, you apply the max force your muscle can create every rep. If you push the weight slowly like most BB'ers do, you are only recruiting and applying just enough force to move the weight.
Believe me training like this is a lot harder than it looks. People think moving weights fast makes it easier, just try it, its not if you attempt to push as hard as if your sprinting down the track.
Also you should not go to failure on purpose, otherwise your recovery will be prolonged.
Since the split I used never falls within weekly limits. I base everything on microcycles - ie when you complete one full split, you have done one microcycle.
You ramp the volume up over the first 3 microcycles(MC).
Well after you have done 3 microcycles - on the 4th one you Deload, which means you cut the volume to allow your body to rest and supercompenstate a bit. I remove the speed and paused sets, and just do 2-3 straight heavy sets.
Lately I've been playing around with wave loading as well. So far only on the overhead presses and upright rows.
Then I switch to the Power phase. This means differnet things depending on the bodyparts. For legs, I add in things like box jumps, jump squats etc. The idea is to up the speed emphasis.
For everything else I start to wind up the band usage and band tension. I only got these recently though.
Plus I do contrast training.
This is one heavy set of 3-5 reps. 3 mins rest then one power set at 50-60% of 1RM (better with bands) moved as fast I can up and down like a piston. Then 3 mins rest and back to heavy and so on. I do 2-3 of these cycles.
On some exercises instead of the lighter speed set, I use jumps and plyos type moves. Ie I might do a set of glute ham raises, rest 1.5 mins and then do some box jumps.
Again I ramp up over 3 Microcyles and deload on the 4th. I take a few days off test my 1RM Deadlift and then take my 2 week layoff and start again.
This is how I have beeen training so far. But I may change it up in this current training cycle since I'm always experimenting and learning stuff. I'm gonna try some cluster training - this fits in more with the strength side of things.
For one I don't do any isolation exercises, except for arms. Everything is compound. And I think the Arm training is a waste of time I feel, I'm gonna drop them, if none of my other muscles require isolation exercises to grow, then why should my arms need em?
Basicly I start a training cycle by taking 2 weeks off to soften the body. When you come back from that 2 weeks, your body will respond very quickly, liek a bgeineer does.
To break back slowly into the weights and to gain some mass and prepare the body for strength gains later I utilise HST principles. Basicly I work the whole body every 2nd day using a few basic compound moves 2-3 sets each ( I find 3 sets works better)and only 6 reps. This is done for 3 weeks. The idea is to start light and then add weight at every session until by the end of the 3 weeks your back up to your working poundages. So you will need to calculate what starting weight and increments to use. I normally sometimes start with higher reps and slower rep speed when the weight are lighter and begin to drop the reps and speed up as the weights approach my current PRs with 5-6 reps. Also Rest periods ae shorter with the lighter weights and then gradually get longer by the end of the 3 weeks.
You will find by the end of the 3 weeks your body will be close to overtraining - that is the idea. You may or may not be stronger, but you will be bigger. This is called Concentrated loading.
Then when I switch to the strength phase afterwards, your body begins to do a delayed supercompenstation from the lower volume and high intensity. This is a good way to do things alternate 3 week blocks of Accumlation (high volume low intensity) and Intensification (Low volume high intensity). Also in strength training intensity refers to % of 1RM, which seems to be different from the term as used in BB'ing.
In this 3 week Strength training phase, I will split my body up into a typical Poliquin style split.
Day1 - Chest and Back
Day2- Olympic Lifts, Legs and Abs
Day3- Rest
Day4- Olympic lifts, Shoulders and Arms
Day5- Rest
But you can split the parts however you like. At the moment I'm running a different split to accomodate BBall and a few weeks ago sprinting.
The Strength Phase- basicly consist of me doing a 2-3 sets of 3-6 reps. And then 1 to 2 lighter 50-60% of 1RM speed sets. )Plus a set of paused reps. You pause at the bottom of the move for 3-4 ses and then fire it up. Removes the stretch reflex and builds starting strength in the belly of the muscle.
I don't do a lot sets overall. Every rep is pushed as hard as I can move the weight on the concentric - CAT training. You still practise good form and brake the weight at the end of the motion to avoid injury. Though if you have bands you can shove the weight hard all the way through. Pushing weights hard means your maximising muscle tension. wether the weight is at 80-90% or 50-60% of 1RM, you apply the max force your muscle can create every rep. If you push the weight slowly like most BB'ers do, you are only recruiting and applying just enough force to move the weight.
Believe me training like this is a lot harder than it looks. People think moving weights fast makes it easier, just try it, its not if you attempt to push as hard as if your sprinting down the track.
Also you should not go to failure on purpose, otherwise your recovery will be prolonged.
Since the split I used never falls within weekly limits. I base everything on microcycles - ie when you complete one full split, you have done one microcycle.
You ramp the volume up over the first 3 microcycles(MC).
Well after you have done 3 microcycles - on the 4th one you Deload, which means you cut the volume to allow your body to rest and supercompenstate a bit. I remove the speed and paused sets, and just do 2-3 straight heavy sets.
Lately I've been playing around with wave loading as well. So far only on the overhead presses and upright rows.
Then I switch to the Power phase. This means differnet things depending on the bodyparts. For legs, I add in things like box jumps, jump squats etc. The idea is to up the speed emphasis.
For everything else I start to wind up the band usage and band tension. I only got these recently though.
Plus I do contrast training.
This is one heavy set of 3-5 reps. 3 mins rest then one power set at 50-60% of 1RM (better with bands) moved as fast I can up and down like a piston. Then 3 mins rest and back to heavy and so on. I do 2-3 of these cycles.
On some exercises instead of the lighter speed set, I use jumps and plyos type moves. Ie I might do a set of glute ham raises, rest 1.5 mins and then do some box jumps.
Again I ramp up over 3 Microcyles and deload on the 4th. I take a few days off test my 1RM Deadlift and then take my 2 week layoff and start again.
This is how I have beeen training so far. But I may change it up in this current training cycle since I'm always experimenting and learning stuff. I'm gonna try some cluster training - this fits in more with the strength side of things.
anyway, I was just a little curious as to why the bottoms and top of some of the pictures were blacked out
