The best way to train

[layinback]

what form of weight training has given you the best results?

i don't want this thread to be used as a means to belittle peoples
training philosophy. we aren't looking for a right or wrong
way to body build here. i would like to hear your personal
experiences. what you did and the results you got......

 

[ceo]

you're gonna have a hundred different answers here bro. Didn't you make another thread like this about heavy or light? That was you, no?

You know how I train, so no need for me to spark the debates.

 

[dabuffguy]

what form of weight training has given you the best results?

i don't want this thread to be used as a means to belittle peoples
training philosophy. we aren't looking for a right or wrong
way to body build here. i would like to hear your personal
experiences. what you did and the results you got......

Some days i train different from others. I just listen to my body. Bu tI almost always train in the 10ish reps heavy for as many sets as I can stand before getting too tired to lift my arms or stand up.

I need to get into a power and strength phase. Ive grown a lot but i could be stronger. I need to lift heavy while on the anadrol. get strong as shit. might as well take advantage of it.

 

[cobracock1979]

LOL,

Yeah its similar to the last thread...but good nonetheless.

Actually, Im following Layinbacks method or 25,20,25,12,8,faliur on my standard split for 6 weeks - man, it hurts so bad! I wanna see if I can build muscle as well as with heavy weights, and with the lighter weights and slower movement my form is pretty much perfect. My goals are more esthetic than pure mass.

LB - any advice?

 

[Big A]

im on the drol right now, just lifting as heavy as possible, getting much stronger.

 

[SouthernLord]

you're gonna have a hundred different answers here bro. Didn't you make another thread like this about heavy or light? That was you, no?

You know how I train, so no need for me to spark the debates.

I train the same as him lol

I do feel there is more than one way to skin a cat though. A lot of bros would really benefit from a lower volume, higher frequency, total body type training program. The basic 5x5 comes to mind. I have maybe seen 2 guys in any regular commercial gym I have trained in training this way. Joe Weider has brainwashed the average lifter and fitness enthusiast. It is absurd imo. There are too many guys spinning their wheels doing high volume body part splits and they look the same year after year. With all that said... I think cycling the way you train will give the best results over the long run. Six months of lower volume heavy training followed by three months of high volume lower frequency training, followed by a few months of PL specific training etc. One thing I would add to this. What ever program or type of training you do, stick with it. Some guys change their programs more often than I change my underwear lol.

Another thing... You can confuse your muscles all you want, but if you have no marked progress than what is the point. Keep a log book of you progress and strive to improve your numbers every training session. If that means more weight on the bar or less rest between sets, or more reps whatever. Do something to further your progress and take notes. This will pay off big time in the long run.

 

[Elementality]

crossfit.com for me. way more practical n usable strength n endurance. plus i feel like i accomplished something hard every gym session as i feel like ima fall over n die from my endurance side and strength side.

 

[the small soldier]

5 days a week, 2 rest days back to back.

days

1:chest and back (focus on lower chest and mid/low back) and Triceps
2: legs(with focus on quads) and calves
3elts and Abs
4:chest and back with focus on upper chest, and upper back/traps)
and biceps
5:legs (with focus on glutes) and calves

I'll do a 3 weeks of heavy weight in 3-5 range, 6 in the 6-12 range and a week of muscle endurance as a "recovery week"

I don't always go to failure, but I make sure I always do a little more than the previous workout be it an extra rep, an extra set, or a little extra weight. Strength and size have been steadily increasing for some time now.

 

[SouthernLord]

5 days a week, 2 rest days back to back.

days

1:chest and back (focus on lower chest and mid/low back) and Triceps
2: legs(with focus on quads) and calves
3elts and Abs
4:chest and back with focus on upper chest, and upper back/traps)
and biceps
5:legs (with focus on glutes) and calves

I'll do a 3 weeks of heavy weight in 3-5 range, 6 in the 6-12 range and a week of muscle endurance as a "recovery week"

I don't always go to failure, but I make sure I always do a little more than the previous workout be it an extra rep, an extra set, or a little extra weight. Strength and size have been steadily increasing for some time now.

If this is working for you than great. If I was to do a similar split I would train it a little different.

A) Chest/Shoulders/Tris
B) Calves/Hams/Quads
C) Bis/Forearms/Back Width/Back Thickness
D) Chest/Shoulders/Tris

The next week Calves/Hams/Quads would be your (A) workout, so it would get done twice that week. See the pattern? I would use compound exercises for each body part and no more than three exercises for each body part. Best would be two exercises for the big muscle groups and one for the smaller groups (tris, bis, forearms). This is just food for thought. Again, your program does not look too bad. Do whatever is working for you.

 

[desmond]

What about combining high and low reps in the same week.

I have seen the following split on the web attributed to Layne Norton:

Day 1: upper body (low volume, low reps)
Day 2: lower body (low volume, low reps)
Day 3: rest
Day 4: back/shoulders (high volume, high reps)
Day 5: lower body (high volume, high reps)
Day 6: chest & arms (high volume, high reps)
Day 7: rest

Anyone tried a split like this and what are their thoughts? I'm currently on the Omega project so my interest is more academic.

 

[layinback]

you're gonna have a hundred different answers here bro. Didn't you make another thread like this about heavy or light? That was you, no?

You know how I train, so no need for me to spark the debates.

i want a hundred different answers lol. and no, this is totally different than
my light and heavy thread. the amount of weight that's used to train is
only one part of the equation.

i FIRMLY believe the way you perform your sets and reps are infinitely
more important than the amount of weight that's employed.

i also believe that there's a better mousetrap.

 

[the small soldier]

If this is working for you than great. If I was to do a similar split I would train it a little different.

A) Chest/Shoulders/Tris
B) Calves/Hams/Quads
C) Bis/Forearms/Back Width/Back Thickness
D) Chest/Shoulders/Tris

The next week Calves/Hams/Quads would be your (A) workout, so it would get done twice that week. See the pattern? I would use compound exercises for each body part and no more than three exercises for each body part. Best would be two exercises for the big muscle groups and one for the smaller groups (tris, bis, forearms). This is just food for thought. Again, your program does not look too bad. Do whatever is working for you.

I'm really comfortable with what I'm doing now, it's yeilding results and I feel good doing so I'll stick with it, I was doing a similar workout to the one you posted, but doing shoulders after chest often leaves my joints screaming and I find it hard to too many heavy leg exercises on the same day so I split them up.

 

[layinback]

I'm really comfortable with what I'm doing now, it's yeilding results and I feel good doing so I'll stick with it, I was doing a similar workout to the one you posted, but doing shoulders after chest often leaves my joints screaming and I find it hard to too many heavy leg exercises on the same day so I split them up.

bro, in my opinion the optimal time to do delts is after chest. most chest movements pre exhaust and prime your delts. if your joints are screamin
then drop the weight on delt movements and concentrate on form.

and yes, a heavy leg day is hard but this is bodybuilding. there's a lot
of value in doing legs in one session. if you train hard and smart you
will be able to handle more than you think you can

 

[layinback]

LOL,

Yeah its similar to the last thread...but good nonetheless.

Actually, Im following Layinbacks method or 25,20,25,12,8,faliur on my standard split for 6 weeks - man, it hurts so bad! I wanna see if I can build muscle as well as with heavy weights, and with the lighter weights and slower movement my form is pretty much perfect. My goals are more esthetic than pure mass.

LB - any advice?[/QUOTE]

yep, talk to omega. when we corresponded last, you intimated that you were
going to join the project.

i haven't lifted anything heavier than a 70 lb DB in over 6 months. i'm bigger
and leaner than 95% of WWE guys lol and many many full time bodybuilders.
my goals are purely aesthetic too but i am strong.

 

[layinback]

If this is working for you than great. If I was to do a similar split I would train it a little different.

A) Chest/Shoulders/Tris
B) Calves/Hams/Quads
C) Bis/Forearms/Back Width/Back Thickness
D) Chest/Shoulders/Tris

The next week Calves/Hams/Quads would be your (A) workout, so it would get done twice that week. See the pattern? I would use compound exercises for each body part and no more than three exercises for each body part. Best would be two exercises for the big muscle groups and one for the smaller groups (tris, bis, forearms). This is just food for thought. Again, your program does not look too bad. Do whatever is working for you.

this is my bread and butter split. i do deviate on occasion but it's not arbitrary,
EVERYTHING i do in the gym is well thought out and planned.

bodybuilding is like CHESS not checkers.......you have to think 5 - 10 moves ahead to obtain superior results.

as you know, the split you've outlined empowers each consecutive muscle group
and is absolutely optimal for mass phase IMHO.

 

[the small soldier]

bro, in my opinion the optimal time to do delts is after chest. most chest movements pre exhaust and prime your delts. if your joints are screamin
then drop the weight on delt movements and concentrate on form.

^^^ This is probably true, however I do think that my delts are one of my best body parts. I'll tell you what though, I'll try to doing some light/slow shoulder work after my next chest day and I'll keep doing it for a month or so and I'll let you know how I feel.

and yes, a heavy leg day is hard but this is bodybuilding. there's a lot
of value in doing legs in one session. if you train hard and smart you
will be able to handle more than you think you can

^^^ I tend to over-work myself with legs I mean to the point where I have collapsed from fatigue ( just doesn't seem like a healthy idea to me, I used to do a whole leg workout in one day, but I'm only able to one workout per week and not two which I'm finding to be a lot better. I'm still seeing results with what I'm doing now, but If I do hit a wall I may have to change things up.

 

[layinback]

^^^ I tend to over-work myself with legs I mean to the point where I have collapsed from fatigue ( just doesn't seem like a healthy idea to me, I used to do a whole leg workout in one day, but I'm only able to one workout per week and not two which I'm finding to be a lot better. I'm still seeing results with what I'm doing now, but If I do hit a wall I may have to change things up.

well, if it aint broke don't fix it. if you keep an open mind and you're willing to
do what it takes, the sky's the limit.

 

[fortunatesun]

i FIRMLY believe the way you perform your sets and reps are infinitely
more important than the amount of weight that's employed.

i also believe that there's a better mousetrap.

Probably not what you meant exactly, but I wanted to add that the best way to train is a program that you actually do.

When I first started I had no access to information other then the dated collection from the local library. On the other hand, I was highly motivated, always gave it my best effort and never missed a day.

I compare this to times when I've been a lot stronger and much more knowledgable yet felt I could blow off and make it up later. It's easy to guess when I made better progress.

As has been said, there's many ways to train and I've done a few of them. My conclusion is that keeping a open mind to new ideas, being honest with yourself about your present abilities, and dedication to being better are all part of building that better trap.

 

[ceo]

 

[RobertFontaine]

Madcow 5x5 and Starting Strength have been the two most productive programs that I have tried.

The downside of 5x5 was that I wasn't ready for an intermediate program at the time and ended up doing a fair bit of Tendon damage.
Starting Strength seems to be building overall strength faster and with less joint strain and is more appropriate for me at the moment.

 

[SaiBoT]

The best results I got for arms were from doubles-trisets, the best for my back was max out with deadlifts constantly, pull overs chinups and kickboxing, the best for my legs was 5x5 squats, the best for my calves is 10x10 GVT and Nelson Montana's routine. The best for my shoulders was reverse grip dips and bradford presses, the best for my chest was 3x3 dynamic effort with 60% 2x5 w90% 1x25 w50% etc

But I must say the results I have seen could only be possible through the adjustments I made to my diet.

 

[Big_BK]

I train with a high weight low rep mentality and listen to my body. You need to except your not gonna be in tip top shape everyday you step in the gym. So on my good days i push myself until im ready to die and on my bad days i just take it easy and let my self recover to have another good day. I think thats one thing alot of people mess up on, they never train to full intensity and are always undercutting themselves.

 

[rnch]

after reading the title of this thread, for about 2 1/2 aeconds i expected a link to a porn video starring LB.....