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training advice needed
- Thread starter fitgrl
- Start date
pwr_machine
New member
fitgrl said:I told you so.
You said it, not me.
PBR
New member
Steele- maybe you or W6 can answer this...Hatfields routine of light , medium , heavy...goes like this....sets 1& 2@5-6 reps..sets 3 & 4@12-15 reps, sets 5& 6@20-25 reps...what I cant get out of reading, is how much do you do????? my question is: chest day would only be a total of these 6 sets listed..... or, is it these 6 sets for the other 3 exercises too???? this would total 24 sets of chest work that day....thats alot of volume!!!confused....he is really is not clear on this....thanks
You all know that I'm, at this point in my life, a less is better kind of trainer.
That routine looks like a lot of volume. Early on it can be handled, but as the intensity (weight) increases, so does the systemic stress and risk of OT.
I used to write out all sorts of routines as well as read others when I was young.
Because I don't have the time to write shit down anymore I use undulated periodization.
The light/heavy concept works, but remember, light is light weight, not always high reps.
For one heavy workout, a single set of 20 deep clean squats has quite an effect with 315. Follow it up with 5 sets x 10 explosive reps with 10 sec breaks on the leg press with 900 lbs and a drop set of hacks and leg extensions and you're done with only 4 working sets, usually in the toilet if this is the first time you've tried this.
On other heavy days, speed sets. For example after warm-up then start with 10 sets of 3 with 30 sec breaks (speed sets). Could still use 315 for example. Same effect, follow it with a few sets of 8 on the leg press, longer rest breaks but more weight.
A third routine might include more weight, 405 for sets of 8 on squats with 2 - 3 minute breaks.
The light days are pretty much the same. 3 sets of everything, light. For example I might only do 3 x 8 with 225 on squats. Seems like you didn't do shit, but your heavy days feel great.
The hardest part of heavy/light is going light.
Works for juicers or nattys. Only the weight will differ, more for the juicers, but still have to keep the light, light. You'll get further ahead with less juice.
W6
That routine looks like a lot of volume. Early on it can be handled, but as the intensity (weight) increases, so does the systemic stress and risk of OT.
I used to write out all sorts of routines as well as read others when I was young.
Because I don't have the time to write shit down anymore I use undulated periodization.
The light/heavy concept works, but remember, light is light weight, not always high reps.
For one heavy workout, a single set of 20 deep clean squats has quite an effect with 315. Follow it up with 5 sets x 10 explosive reps with 10 sec breaks on the leg press with 900 lbs and a drop set of hacks and leg extensions and you're done with only 4 working sets, usually in the toilet if this is the first time you've tried this.
On other heavy days, speed sets. For example after warm-up then start with 10 sets of 3 with 30 sec breaks (speed sets). Could still use 315 for example. Same effect, follow it with a few sets of 8 on the leg press, longer rest breaks but more weight.
A third routine might include more weight, 405 for sets of 8 on squats with 2 - 3 minute breaks.
The light days are pretty much the same. 3 sets of everything, light. For example I might only do 3 x 8 with 225 on squats. Seems like you didn't do shit, but your heavy days feel great.
The hardest part of heavy/light is going light.
Works for juicers or nattys. Only the weight will differ, more for the juicers, but still have to keep the light, light. You'll get further ahead with less juice.
W6
PBR
New member
no my friend, just the book..."Hardcore Bodybuilding" by Fred Hatfield.....Ive read it a 1000x and cant figure out how much is how much???? damn it....Ive used the routine on more than 1 occasion...also have put some females on it...we all got great results...non-competitors tho....What I did was modify it.....Bench Press was followed exactly as laid out above....Incline was also....now at the two lifts, I was at 12 sets already, so flyes and pec-dec were only 2 sets each....in other words, we used the bulk of the routine for large compound movements only, smaller lifts were adjusted accordingly....its a hell of a routine....it sets your EGO staight real quick....as very light weights are used by the time you get to 5 & 6 for 20-25 reps, to say the least.....sound ok???IYO???wilson6 said:
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