What You Dont Learn On The Boards...

[satchboogie]

intensity in the gym is something NOBODY can teach you!

take a step back, jack...
and disect your intensity.

if you quit your set before failure.. you're weak and tired!!
go home and try a differnt sport!

if you give in to your girlfriend's demand to go out to dinner on a scheduled workout.. go home and try a different sport.

especially on the sauce you should maxmize each and every workout and each day!!!

i strongly suggest you take a serious step back and examine very closely the intensity of each set/rep you do!!

 

[majutsu]

satch for prez! bump for the simple truth

 

[maxpain]

intensity in the gym is something NOBODY can teach you!

take a step back, jack...
and disect your intensity.

if you quit your set before failure.. you're weak and tired!!
go home and try a differnt sport!

if you give in to your girlfriend's demand to go out to dinner on a scheduled workout.. go home and try a different sport.

especially on the sauce you should maxmize each and every workout and each day!!!

i strongly suggest you take a serious step back and examine very closely the intensity of each set/rep you do!!

AMEN !!! Preach on my brother! Never doing ANYTHING half-ass. Doing things half-ass will get you NO WHERE !!!!

 

[Deleted member 33117]

These guys who train a body part once a week while on gear are wasting their time as well.

 

[satchboogie]

These guys who train a body part once a week while on gear are wasting their time as well.

exellent point bro!

e4d for me..
or e5d

 

[bw1]

intensity in the gym is something NOBODY can teach you!

take a step back, jack...
and disect your intensity.

if you quit your set before failure.. you're weak and tired!!
go home and try a differnt sport!

if you give in to your girlfriend's demand to go out to dinner on a scheduled workout.. go home and try a different sport.

especially on the sauce you should maxmize each and every workout and each day!!!

i strongly suggest you take a serious step back and examine very closely the intensity of each set/rep you do!!

Well Said!!! TRAIN HARD OR GET THE FUCK OUT OF MY WAY

 

[jubei]

bbf, i totally disagree. I get great results from my once a week training split while on juice. See how many times you can train a bodypart after killing it for 2 hours.

 

[Deleted member 33117]

bbf, i totally disagree. I get great results from my once a week training split while on juice. See how many times you can train a bodypart after killing it for 2 hours.

Research shows the more frequint traning yields faster gains in even unenhanced individuals. Steriods increase recovery, thus should not change this rule. I'm not saying its not working for you, but I am saying that you could make faster gains with a different method.

 

[satchboogie]

bbf, i totally disagree. I get great results from my once a week training split while on juice. See how many times you can train a bodypart after killing it for 2 hours.

why would you spend 2 hours in the gym anyways???

45 minutes and out for me.
but each set is til failure.

the fastest link is a straight line..
but you can also zig zag your way and get to the same place..
will just take longer.

 

[Dial_tone]

I used to think twice per week bodypart training was a requirement. Now that i''m older I lean more toward 3 times every 2 weeks.

 

[wnt2bBeast]

good post satch..i dont see how you can be hitting max weights for 2 hours..all i can say is for myself no way i can squat two times in the same week!!..monday is squat day and my legs will not heal until at least wed or until i hit heavy deads on thurs..

 

[Deleted member 33117]

good post satch..i dont see how you can be hitting max weights for 2 hours..all i can say is for myself no way i can squat two times in the same week!!..monday is squat day and my legs will not heal until at least wed or until i hit heavy deads on thurs..

I generally have two heavy and one light workout for each body part every week, unless I feel like hitting them 4-5 times a week by doing two a days. My workouts are short and intense. OUt of the gym in 45 minutes, 3-6 all out set for half of my body (I do thighs, back, bi's and forarms on the same day and chest, shoulders, tri's and calves in the same workouts...right now doing abs every day) each time in the gym. It works very well for me.

 

[poantrex]

I generally have two heavy and one light workout for each body part every week, unless I feel like hitting them 4-5 times a week by doing two a days. My workouts are short and intense. OUt of the gym in 45 minutes, 3-6 all out set for half of my body (I do thighs, back, bi's and forarms on the same day and chest, shoulders, tri's and calves in the same workouts...right now doing abs every day) each time in the gym. It works very well for me.

Interesting. Can you post an example of your split w/ exercises?

 

[Deleted member 33117]

Interesting. Can you post an example of your split w/ exercises?

http://www.elitefitness.com/forum/showthread.php?t=331613

I posted my exact workout each day after getting home from the gym the week before last on this thread at someone's request.

 

[DaveTSI]

I am only doing each bp once a week and its working ok for me. I may try kicking it up to twice a week though. High intensity is the only way i can train, i beat the shit out of myself when i lift, im not sure if id overtrain doing it twice. Im going back on tomorrow though so i may try it and see how it goes.

 

[view]

These guys who train a body part once a week while on gear are wasting their time as well.

This is debateable.

I've made gains on DC style training (my method of choice while off). And i've made gains with HST, and with a typical pro bb style method of training, as well as high volume training.

IMO, most training programs work, but only for a certain period of time. At which point a switch is needed. I am training 4 on 1 off right now and it works well. Good gains.

 

[liquidmuscle]

i usually pick a body part that i think i need to concentrate most and then dedicate myself to doing that bodypart 2 x a wk it helps me grow when i plataue

 

[view]

bbf, i totally disagree. I get great results from my once a week training split while on juice. See how many times you can train a bodypart after killing it for 2 hours.

Lee Haney, who has one more Mr. Olympia titles than anyone else says:

"Stimulate, not anihilate."

 

[Clean]

I think you meant "annihilate", at least quote it right.

 

[view]

I think you meant "annihilate", at least quote it right.

Yeah. My bad.

 

[Clean]

Yeah. My bad.

just messing with ya.

 

[wnt2bBeast]

I generally have two heavy and one light workout for each body part every week, unless I feel like hitting them 4-5 times a week by doing two a days. My workouts are short and intense. OUt of the gym in 45 minutes, 3-6 all out set for half of my body (I do thighs, back, bi's and forarms on the same day and chest, shoulders, tri's and calves in the same workouts...right now doing abs every day) each time in the gym. It works very well for me.

I see where youre coming from..im using 5x5 right now..to be honest ive never really tried the 1 or 2 all out work sets for a long enough period of time..ive done it hear and there when i just dont feel like hitting the volume..

 

[JonPee]

Every set to failure? Worst advice i've heard in a while

 

[TheRide]

intensity in the gym is something NOBODY can teach you!

take a step back, jack...
and disect your intensity.

if you quit your set before failure.. you're weak and tired!!
go home and try a differnt sport!

if you give in to your girlfriend's demand to go out to dinner on a scheduled workout.. go home and try a different sport.

especially on the sauce you should maxmize each and every workout and each day!!!

i strongly suggest you take a serious step back and examine very closely the intensity of each set/rep you do!!

Cheers to that!

 

[jubei]

Satch who are you trying to kid. Look at my cycles compared to yours. Have I ever used dnp? Train a little bit harder and you wouldn't need as many drugs as you use.

 

[strongsmartsexy]

I used to think twice per week bodypart training was a requirement. Now that i''m older I lean more toward 3 times every 2 weeks.

As a member of the olde farts society, I totally agree.

 

[ManOfArms]

As a member of the olde farts society, I totally agree.

I like the old saying, no pain, no gain

 

[strongsmartsexy]

I like the old saying, no pain, no gain

Pain is different when you're in your 20s, 30s, 40s etc.

 

[napoli235]

These guys who train a body part once a week while on gear are wasting their time as well.

i train each bodypart once per week while on juice, and i completely blow you away in terms of development.

 

[Deleted member 33117]

i train each bodypart once per week while on juice, and i completely blow you away in terms of development.

You admited you only have 1.5" of arm on me, and you use over 2 grams a week. Plus if thsoe are your pictures you use way to mugh hgh or igf-1 mr potato head.

I use 500-600 mg a week and have only been training 4.5 years. LoL

Don't worry you'll be banned shortly.

 

[napoli235]

You admited you only have 1.5" of arm on me, and you use over 2 grams a week. Plus if thsoe are your pictures you use way to mugh hgh or igf-1 mr potato head.

I use 500-600 mg a week and have only been training 4.5 years. LoL

Don't worry you'll be banned shortly.

check the pic: http://www.pifiu.com/upload/uploads/052004/nap123.jpg


do you really think you are at my level bro?

 

[jubei]

haha mr. potato head?

BBF, aren't you on almost all the time though? I can see training 2 bodyparts a day if it was say morning and night training but other than that I don't see it as a viable option.

 

[georgie24]

good post satch! like ludacris song goes " move bitch get out the way" especially if your in the tha fuckin zone

 

[Deleted member 33117]

haha mr. potato head?

BBF, aren't you on almost all the time though? I can see training 2 bodyparts a day if it was say morning and night training but other than that I don't see it as a viable option.

Yeah I stay on, but use low doses.

400 mg eq once a week, 25 mgwinstrol/10 mg prop ed right now.

I gained my last 10 lbs of lbm on 25 mg prop/40 mg masterone a day.

 

[Deleted member 33117]

check the pic: http://www.pifiu.com/upload/uploads/052004/nap123.jpg


do you really think you are at my level bro?

We already know from teh C&C board you are an alter created just to harass me. You are the 5th one of those this year, and yes you guys ALWAYS have pictures of some bodybuilder that you claim is you. Once they figure out who you are, they are going to ban you. Radar is goign to find out later tonight. Bye bye.

 

[georgie24]

masteron is strong shit, i def saw extra gains from it in 2 weeks. im on a ckd as well so that says alot for that compound

 

[napoli235]

We already know from teh C&C board you are an alter created just to harass me. You are the 5th one of those this year, and yes you guys ALWAYS have pictures of some bodybuilder that you claim is you. Once they figure out who you are, they are going to ban you. Radar is goign to find out later tonight. Bye bye.

if this makes you feel better about your shitty physique, then please keep on thinking that.

 

[Deleted member 33117]

if this makes you feel better about your shitty physique, then please keep on thinking that.

WTF are you talking about? No one where I live looks like I do. I get props from top NPC guys for my structure, and had a pro tell me if I was willing to use the doses they do, I could probably go pro. I placed 3rd in my first show after doing one cycle. I have good symatry and when I cut up I have a 28" waist. 4.5 years ago I was fat and out of shape, and have accomplished more than most ever will by busting my ass, and by keeping up with research on everything from excersice science, to sports nurtrition and drugs. I went from a total slob to being 9% bf with 19" arms in under 5 years, so fuck off.

 

[Dieharder]

napoli, did u get ur outfit from a Flex homo photo shoot? all ur missing is big red workout boots and daisy duke cut off jeans

 

[soflaguy]

The only good thing about this thread is Dieharder' avatar!!

 

[Dieharder]

The only good thing about this thread is Dieharder' avatar!!

sadly, i dont even have that pic anymore in full size

 

[John G]

These guys who train a body part once a week while on gear are wasting their time as well.

Disagree with you there. There are alot of factors besides being on Juice that are needed to train bodyparts twice a week. I think regardless if your on juice or not most people should train everything once a week.

Personally I tried the twice a week bit, and I ran into a wall rather quickly. Always tired, never had intense workout (Signs of overtraining).

Now on the other hand, if there is a part or parts that need to be brought up, for example arms, I will train them Monday Friday. There are times where I will hit everything twice a week while on, but definately not week in and out during the course of 12 or 16 weeks of a cycle. I make gains better this way.

Speaking on the main topic of this thread, I agree one hundred percent. Do it and do it right. If you want your body to look a certain way you need disipline, patients, dedication, and intensity.

 

[Mavy]

These guys who train a body part once a week while on gear are wasting their time.

BodyByFinaplix;

I have seen you post this comment a few times on numerous posts, as though it is the law or something. You are very misinformed by making such a blanket statement like that.

THERE IS NO 1 RIGHT WAY TO TRAIN bro. Also, not everyone trains for the same goals, and most peoples training strategies change throughout the year. Training should be cycled like juice. How do you ever expect to get stronger without juice is what I want to know? Periodization, ever hear of it? ALL types of programmes have their place bro. To say someones routines isnt as good as yours is just foolishness, when you have no idea where that person is at with their training.

Varying your training program at regular time intervals WILL bring about optimal gains in physical performance. This is a fact! Some proven benefits of mixing up your routines are improved muscular endurance, strength, power, motor performance, and/or muscle hypertrophy. The goal of using different programs is to optimize training during short as well as long periods of time. I think that you have to try to look at the big picture more bro.

I agree training full body twice a week has its place, in fact it is what I am doing now while on cycle, .. but I have made some of the greatest strength gains in my life doing a run down version of German Volume training, and just recently tried a modified 5x5 training regimine, and have made some of my best gains being natural.

"Wasting your time" - is definately NOT a way to describe someone doing a different program than you are.

Mavy

 

[androjunkie]

BodyByFinaplix;

I have seen you post this comment a few times on numerous posts, as though it is the law or something. You are very misinformed by making such a blanket statement like that.

THERE IS NO 1 RIGHT WAY TO TRAIN bro. Also, not everyone trains for the same goals, and most peoples training strategies change throughout the year. Training should be cycled like juice. How do you ever expect to get stronger without juice is what I want to know? Periodization, ever hear of it? ALL types of programmes have their place bro. To say someones routines isnt as good as yours is just foolishness, when you have no idea where that person is at with their training.

Varying your training program at regular time intervals WILL bring about optimal gains in physical performance. This is a fact! Some proven benefits of mixing up your routines are improved muscular endurance, strength, power, motor performance, and/or muscle hypertrophy. The goal of using different programs is to optimize training during short as well as long periods of time. I think that you have to try to look at the big picture more bro.

I agree training full body twice a week has its place, in fact it is what I am doing now while on cycle, .. but I have made some of the greatest strength gains in my life doing a run down version of German Volume training, and just recently tried a modified 5x5 training regimine, and have made some of my best gains being natural.

"Wasting your time" - is definately NOT a way to describe someone doing a different program than you are.

Mavy

Second that!!

 

[napoli235]

excellent post, mavy

 

[Mavy]

But to the main post, I agree with Satch 100%. You have to be fully dedicated if you want to succeed at this sport and lifestyle.

Girlfriends are the worst interference for this, I am slowly learning. I think that I have to learn to be attracted to a bb'r chick so I can get one for a girlfriend so that she will understand. lol.

 

[androjunkie]

But to the main post, I agree with Satch 100%. You have to be fully dedicated if you want to succeed at this sport and lifestyle.

Girlfriends are the worst interference for this, I am slowly learning. I think that I have to learn to be attracted to a bb'r chick so I can get one for a girlfriend so that she will understand. lol.

Or you could just introduce her to the gym, maybe she'd like it.

 

[napoli235]

But to the main post, I agree with Satch 100%. You have to be fully dedicated if you want to succeed at this sport and lifestyle.

Girlfriends are the worst interference for this, I am slowly learning. I think that I have to learn to be attracted to a bb'r chick so I can get one for a girlfriend so that she will understand. lol.

if you are totally dedicated to bodybuilding, you need a girl that also shares the same desire as you. I have found that things run the smoothest with girls who are as dedicated to bodybuilding/fitness as i am. I personally like the fitness look on girls, the bb look dosen't attract me.

 

[Mavy]

True napoli, my girl now is fit. She is into dance and gymnastics, and loves to hike, and rollerblade etc ... but her diet is night and day different than mine. She is not a big fan of meat, and only eats 3 times a day. As you can imagine, we dont jive to well in this department.

 

[Dial_tone]

I don't subscribe to the 'slave to my body' philosophy unless you have serious designs on going pro. I spent 3-4 years living like that and I missed out on alot. Can't go to the game with your buddies because you have to train. Can't go play football with your buddies because you might get hurt and then you can't train. Can't take your girl out to a nice restaurant to get away because you can't have anything on the menu. Can't go on a vacation unless there's a decent gym in the area. Screw that. I do what I do so I can slack off on meals or training here or there AND STILL be in decent shape. I want to look as good as I can while maintaining some normal life.

 

[Mavy]

I don't subscribe to the 'slave to my body' philosophy unless you have serious designs on going pro. I spent 3-4 years living like that and I missed out on alot. Can't go to the game with your buddies because you have to train. Can't go play football with your buddies because you might get hurt and then you can't train. Can't take your girl out to a nice restaurant to get away because you can't have anything on the menu. Can't go on a vacation unless there's a decent gym in the area. Screw that. I do what I do so I can slack off on meals or training here or there AND STILL be in decent shape. I want to look as good as I can while maintaining some normal life.

Nice post DT. There are few days that go by that I dont start to wonder the same thing about myself. Last weekend I went camping with the g-friend and a bunch of her friends who I have never met. While they were all packing pop and chips, and beer and smokies, I was packing my protien powder into baggies, and taking my vitaming with me, and extra protien bars. I honestly felt like a freak, when I was shakin up a protien shake and saw the other doods faces while they were watching me. One guy asked me what the hell I was doing, but when I say him with his shirt off, ... i knew that he would never understand. I did crack though and drank a shitload of beer and rye, and ate smokies all weekend (even for breakfast once). I figured it would be my last cheat weekend before starting my cycle, which started last monday. Now I am back to "freak zone" where diet and everything I do is "perfect". Definately a slave to my body when on, and sometimes feel as though I am even when off.

 

[BigGuns29]

Disagree with you there. There are alot of factors besides being on Juice that are needed to train bodyparts twice a week. I think regardless if your on juice or not most people should train everything once a week.

Personally I tried the twice a week bit, and I ran into a wall rather quickly. Always tired, never had intense workout (Signs of overtraining).

Now on the other hand, if there is a part or parts that need to be brought up, for example arms, I will train them Monday Friday. There are times where I will hit everything twice a week while on, but definately not week in and out during the course of 12 or 16 weeks of a cycle. I make gains better this way.

Speaking on the main topic of this thread, I agree one hundred percent. Do it and do it right. If you want your body to look a certain way you need disipline, patients, dedication, and intensity.

I am with you on this one too, I also have tried twice a week with very little gains, went to once a week and blew the fuck up. I have always been told the quality of your rest is as important as the workout itself. keeping a muscle broken down all the time doesnt allow it to grow back as effectively if more time were given for it to recover. Some people are different though so it might not be wise to generalize everybody in your statement that people are wasting their juice if they only work a body part once a week. Just think about this, do you really think your muscles can fully repair themselves in 3 days. How long does a cut take to fully heal? It is body tissue as well as a muscle is. Just a thought.

 

[Mavy]

Just think about this, do you really think your muscles can fully repair themselves in 3 days. How long does a cut take to fully heal?

Bro, again, this TOTALLY depends on what you are doing to your muscles. Its very possible to repair themselves in 3 days. Since there is no one way to train (without wasting your time lol), there is no set healing time. Generally speaking, when hitting full body twice per week, you wont train at even close to the same volume as you would when doing 1 body part per week. But ... often when you look at the total amount of set done by 2 bodybuilders doing these two different splits, ..... over the course of a week, the total set count will be close or even higher for the person doing the low volume exercise, but twice per week.

You really have to research whatever training method you are doing to fully benefit from it. Perhaps this is why people like BBF dont have any luck with other programs. This has been argued for years, and the answer as mentioned earlier, is that there is no one way to train. Periodization is key.

The grass always looks greener on the other side. You may think that doing a low volume of trianing on full body twice per week is overtraining right??? Well ....when you do all sets at once, its also easy to put unnecessary drain on the central nervous system (CNS) and invite centralized overtraining symptoms and burnout. You can overtrain on any program if you dont know the theory behind it.

 

[BigGuns29]

Bro, again, this TOTALLY depends on what you are doing to your muscles. Its very possible to repair themselves in 3 days. Since there is no one way to train (without wasting your time lol), there is no set healing time. Generally speaking, when hitting full body twice per week, you wont train at even close to the same volume as you would when doing 1 body part per week. But ... often when you look at the total amount of set done by 2 bodybuilders doing these two different splits, ..... over the course of a week, the total set count will be close or even higher for the person doing the low volume exercise, but twice per week.

You really have to research whatever training method you are doing to fully benefit from it. Perhaps this is why people like BBF dont have any luck with other programs. This has been argued for years, and the answer as mentioned earlier, is that there is no one way to train. Periodization is key.

The grass always looks greener on the other side. You may think that doing a low volume of trianing on full body twice per week is overtraining right??? Well ....when you do all sets at once, its also easy to put unnecessary drain on the central nervous system (CNS) and invite centralized overtraining symptoms and burnout. You can overtrain on any program if you dont know the theory behind it.

I was just quoting from what my physician told me last week. He said for a muscle to fully restore itself, it takes up to 5 weeks. I thought that sounded like a lot of time, but he is the doctor and the sports medicine physician for our county. He said you can get more out of frequent muscle teardowns and buildups than waitingfor 5 weeks for it to completely heal. I honestly dont know the theory behind the 5 week thing, but he is a very smart Dr. so I cant see myself disagreeing with him. For my goals, once a week seems to work wonders for me, on the other hand, my partner does the 2x per week thing and it works better for him. Everybody is different. And also about the 5 week thing, it sounds wierd believe me, I know it sounds unbelievable, but he did go to med school to be taught these things.

 

[Mavy]

Sounds interesting. I love talking to doctors about that kinda thing. Some seem to be quite educated, while others dont really have a sweet clue. I went to a clinic a while back as I get swimmers ear often, and the lady comments on my size. I tell her I take creatine. She goes on to tell me that that I shouldnt use it, and that they actually put steroids into creatine, and that there is no way for them to regulate it. I almost burst out laughing in her face. I wish they did put steroids in it lol.

 

[BigGuns29]

Sounds interesting. I love talking to doctors about that kinda thing. Some seem to be quite educated, while others dont really have a sweet clue. I went to a clinic a while back as I get swimmers ear often, and the lady comments on my size. I tell her I take creatine. She goes on to tell me that that I shouldnt use it, and that they actually put steroids into creatine, and that there is no way for them to regulate it. I almost burst out laughing in her face. I wish they did put steroids in it lol.

Mine says it is fine and told me how to cycle it and which one/type to buy and when the best time to take it was and gave me a list of foods to eat that contain creatinine and how to boost my creatinine levels, etc....

 

[JKurz1]

why would you spend 2 hours in the gym anyways???

45 minutes and out for me.
but each set is til failure.

the fastest link is a straight line..
but you can also zig zag your way and get to the same place..
will just take longer.

Satch and BBF - would you do me/us a favor and post your current w/o split? Much props......

 

[BIGJAKE]

satch i agree 100% also with this theory.as far as training i do one muscle a day once per week 5 days on 2 days off.mon-thur on then fri-sat off sun-thur on-fri-sat off.and so on i do 20 sets chest-back-shoulders-legs-16 sets
bi-tri this is what works for me.i hit abs 3-4 days a week and cardio 3-4days a week.i spend about 2 hours a day in the gym.do cardio in am before work. sometimes after i train depends what i feel like

 

[JKurz1]

BBF- saw the thread you posted...so, you have 4 workouts that you keep rotating? Are you 2 on one off? I'm eager to hit up something new............

 

[satchboogie]

its quite simple.
each bodypart gets 2 exercises.
each exercise gets 3-4 sets til failure!! NO EXCEPTION!! FAILURE EACH TIME!!!
rep range of each set is 5-10.

rest between sets is no more than 1 minute..
45 seconds preferred.

i'm in/out of the gym in no more than 45 minutes.
preferably 30 minutes.

the workouts are super explosive and short!

my split changes as, nowadsys, i train instinctively.
but i found this to be a productive split:

day 1: bis/tris/abs
day 2: back/hammies/calves
day 3: chest/quads
day 4: rest
day 5: delts

again..
i train instinctively and at times ill take a day off when its in fact a scheduled training day. at times, ill work out on an 'off' day too. its all about how my body feels that moment.

another thing that helped..

before, i trained at 3-4 p.m.
but now, i no longer have a set schedule.
see... there's an hour or 2 in the day that i feel mega explosive.
almost feels like my body is full of water/bloat..
i feel explosive.

that feeling may come at any given time so i basically wait until i feel it..
then i go pump.

so sometimes its noon, and other times its at night.

 

[JKurz1]

its quite simple.
each bodypart gets 2 exercises.
each exercise gets 3-4 sets til failure!! NO EXCEPTION!! FAILURE EACH TIME!!!
rep range of each set is 5-10.

rest between sets is no more than 1 minute..
45 seconds preferred.

i'm in/out of the gym in no more than 45 minutes.
preferably 30 minutes.

the workouts are super explosive and short!

my split changes as, nowadsys, i train instinctively.
but i found this to be a productive split:

day 1: bis/tris/abs
day 2: back/hammies/calves
day 3: chest/quads
day 4: rest
day 5: delts

again..
i train instinctively and at times ill take a day off when its in fact a scheduled training day. at times, ill work out on an 'off' day too. its all about how my body feels that moment.

another thing that helped..

before, i trained at 3-4 p.m.
but now, i no longer have a set schedule.
see... there's an hour or 2 in the day that i feel mega explosive.
almost feels like my body is full of water/bloat..
i feel explosive.

that feeling may come at any given time so i basically wait until i feel it..
then i go pump.

so sometimes its noon, and other times its at night.

GOod stuff...so, today for example.....you might do 4 sets of barbell curls and 4 sets of preachers, to failure, 5-10 reps..........

then close grips for 4 sets, skull crushers for 4 sets and then abs...all to failure...increasing weight each set?

Delt day must take you 15 minutes...............?

 

[satchboogie]

GOod stuff...so, today for example.....you might do 4 sets of barbell curls and 4 sets of preachers, to failure, 5-10 reps..........

then close grips for 4 sets, skull crushers for 4 sets and then abs...all to failure...increasing weight each set?

Delt day must take you 15 minutes...............?

deltoids are an exception!
see.. mine dont like to grow very much so i hit em up extra hard.
some'n like 4-5 exercises.

military presses
upright rows
lateral raises
barbell presses
close grip front of body shrugs

 

[JKurz1]

Nice......so what's the plan for today?

Back exerc.? Deads and str8 rows?

Quads - Leg press and squats?

 

[satchboogie]

Nice......so what's the plan for today?

Back exerc.? Deads and str8 rows?

Quads - Leg press and squats?

deadlifting is a must on back day.
then i go with either upright rows or straight rows.
sometimes both.. it all depends how i feel.

for quads, leg presses and half squats are key!
every now and then, ill throw in a few sets of leg extensions.

for chest its flat bench presses followed by incline dumbell presses.

 

[satchboogie]

whats key is to find what works for you.

i never followed anybody's work out routine.
through years of trying differnt routines/exercises, i found what works for me.
some may not agree with my program...
and i dont agree with JUBEI'S program, for example

but again.. its all about finding what works for you and developing from there.

 

[Rod555]

if you give in to your girlfriend's demand to go out to dinner on a scheduled workout.. go home and try a different sport.

Yeah, WTF is that about? My training partner rings me the other day when i was on my way to the gym
"i cant train today, ive got to go shopping with the GF"

Shopping? I could have f**king killed him.

I may not have a GF at the moment (and glad about it, im not going short, if you catch my drift) But whenever i have got one, she knows that short of death of a close family member, i will be in the gym on time every time. Therefore she would not even think of coming up with dumbass shit like
"dont go to the gym, come shopping with me babe"

Then he wonders why after training for the exact same amount of time im benching 270 lbs and hes stuck on 190lbs and now im a lean 28lbs heavier then him when naturally hes a lot bigger and stronger than i am.

I read a quote once, it may have been on here
"Reaching your goals is a series of small steps, each getting you closer. Missing a training session equates to taking a step back, too many steps back and you'll never arrive."

Damn i bet i got the wording all wrong but its so true anyway you put it.

 

[halfaclue]

intensity in the gym is something NOBODY can teach you!

take a step back, jack...
and disect your intensity.

if you quit your set before failure.. you're weak and tired!!
go home and try a differnt sport!

if you give in to your girlfriend's demand to go out to dinner on a scheduled workout.. go home and try a different sport.

especially on the sauce you should maxmize each and every workout and each day!!!

i strongly suggest you take a serious step back and examine very closely the intensity of each set/rep you do!!

Bro I sent this to my lifting buddy....the girlfriend example is totally him..it pisses me off so much. If she has a bad day at work she'll ask him to stay home so they can hangout and he'll do it. It disgusts me...its not lie we lift fo 4 hours...90 minutes tops and he can't say no. To bring back an old saying...he is a POSER!

 

[wnt2bBeast]

BodyByFinaplix;

I have seen you post this comment a few times on numerous posts, as though it is the law or something. You are very misinformed by making such a blanket statement like that.

THERE IS NO 1 RIGHT WAY TO TRAIN bro. Also, not everyone trains for the same goals, and most peoples training strategies change throughout the year. Training should be cycled like juice. How do you ever expect to get stronger without juice is what I want to know? Periodization, ever hear of it? ALL types of programmes have their place bro. To say someones routines isnt as good as yours is just foolishness, when you have no idea where that person is at with their training.

Varying your training program at regular time intervals WILL bring about optimal gains in physical performance. This is a fact! Some proven benefits of mixing up your routines are improved muscular endurance, strength, power, motor performance, and/or muscle hypertrophy. The goal of using different programs is to optimize training during short as well as long periods of time. I think that you have to try to look at the big picture more bro.

I agree training full body twice a week has its place, in fact it is what I am doing now while on cycle, .. but I have made some of the greatest strength gains in my life doing a run down version of German Volume training, and just recently tried a modified 5x5 training regimine, and have made some of my best gains being natural.

"Wasting your time" - is definately NOT a way to describe someone doing a different program than you are.

Mavy

Excellent synopsis Mavy..i couldnt have said it better myself!!! And not because i agree with it either..I think its really important for people to include a strength phase in their training..I know some say im A BB'er why do i have to do goodmorning's..but you will find that your not gaining any size because youre not getting stronger..you have to train for strength..its not the end of the world you may find 6-10 weeks is ideal..then you take that new strength and put it into your bodybuilding routine..weather or not your prefer to hit once or twice a week dont matter but with a n increased load you cant tell me your not going to grow!!! mavy i owe you some karma..nice job bro!!!!

 

[JKurz1]

Excellent synopsis Mavy..i couldnt have said it better myself!!! And not because i agree with it either..I think its really important for people to include a strength phase in their training..I know some say im A BB'er why do i have to do goodmorning's..but you will find that your not gaining any size because youre not getting stronger..you have to train for strength..its not the end of the world you may find 6-10 weeks is ideal..then you take that new strength and put it into your bodybuilding routine..weather or not your prefer to hit once or twice a week dont matter but with a n increased load you cant tell me your not going to grow!!! mavy i owe you some karma..nice job bro!!!!

Love it............Mavy - give us a run down of your regimine............

 

[Tryn2]

So do most of you follow like a 5 day routine then start over.
my split changes as, nowadsys, i train instinctively.
but i found this to be a productive split:

day 1: bis/tris/abs
day 2: back/hammies/calves
day 3: chest/quads
day 4: rest
day 5: delts
So say day one is Monday and then after day five now day one would be on Saturday ? So you train 5 days then start right over. I keep falling in a rut where I train
M chest
T back
W off
TH shoulders
FRI arms
SAT legs
SUN off

 

[JKurz1]

No off day??????

 

[Mavy]

Excellent synopsis Mavy..i couldnt have said it better myself!!! And not because i agree with it either..I think its really important for people to include a strength phase in their training..I know some say im A BB'er why do i have to do goodmorning's..but you will find that your not gaining any size because youre not getting stronger..you have to train for strength..its not the end of the world you may find 6-10 weeks is ideal..then you take that new strength and put it into your bodybuilding routine..weather or not your prefer to hit once or twice a week dont matter but with a n increased load you cant tell me your not going to grow!!! mavy i owe you some karma..nice job bro!!!!

Nice want2bBeast. You nailed it exactly bro on the strength concept. Some of the greatest bodybuilders of all time base a large portion of the training regimines on power lifting type training. Arnold being one of them.

It all comes down to looking at your short term vs long term goals. You need to develop both a short-term (micro or mesocycle) plan and a long-term plan (macrocycle) for your training. When people say that you should add this planned variation into training, its while maintaining a coherent structure (like, you're not just changing stuff just for the sake of changing it, but with a bigger picture in mind). I used to work out 1 or 2 ways when I was younger, I would only change exercises, and I would be baffled why I looked the same at the end of the year as the beginning. And also wondering why I wasnt getting any stronger.

Now I try to combines goals of muscular endurance (first part of cycle of high reps, high volume, low intensity), hypertrophy (mid-cycle of moderate reps/volume/intensity), and strength gains (end of cycle of low reps/volume, high intensity). In my experience (only the last year and a half really trying this), this periodized training allowed me to make gains in all rep ranges. My endurance for high-rep work improved, as did my ability to bust my chops in the high intensity range.

Depending what your goals are, or if you have milestones, competitions, or if you are a seasonal athlete will really depend on what type of this periodization you are doing. There are 3 major types that BBrs usually do, linear periodization, wave periodization and heavy-medium-light. I have a very interesting book on this, and I am realising this has been stalling progress for me in my earlier years.

I couldnt agree with you more here - "I think its really important for people to include a strength phase in their training..I know some say im A BB'er why do i have to?"

Most BB'ers do know how important it is.
Cheers bro, K to ya.
Mavy

 

[Tryn2]

Yeah there off dayz in there read it again....

 

[wnt2bBeast]

Love it............Mavy - give us a run down of your regimine............

well at least someone agrees with me..

 

[JKurz1]

well at least someone agrees with me..

Def. agree...Id love to see both of your schedules..will u post?

 

[Texas Ranger]

Good points on this thread...

 

[wnt2bBeast]

Def. agree...Id love to see both of your schedules..will u post?

on 5x5 right now
mon: quads/hams/abs
Tues: chest/Bi's/calves
wedff
Thurs: Back/abs/calves
Fri:delts/tri's/traps
i do xtra volume for back i start with deads wmup and hit 2 work sets of 2-5 reps..and bb rows i treat as a main and do either 3x5 or 4x5..for the most part everything else is fairly strict 5x5..

 

[gollieth]

why would you spend 2 hours in the gym anyways???

45 minutes and out for me.
but each set is til failure.

the fastest link is a straight line..
but you can also zig zag your way and get to the same place..
will just take longer.

Thats the ticket!

 

[bicepts101]

good thread guys

 

[JKurz1]

on 5x5 right now
mon: quads/hams/abs
Tues: chest/Bi's/calves
wedff
Thurs: Back/abs/calves
Fri:delts/tri's/traps
i do xtra volume for back i start with deads wmup and hit 2 work sets of 2-5 reps..and bb rows i treat as a main and do either 3x5 or 4x5..for the most part everything else is fairly strict 5x5..

good stuff....now how come people don't give you shit about your avant.????

 

[wnt2bBeast]

good stuff....now how come people don't give you shit about your avant.????

 

[KA-BAR]

You motivate me SATCH!!

intensity in the gym is something NOBODY can teach you!

take a step back, jack...
and disect your intensity.

if you quit your set before failure.. you're weak and tired!!
go home and try a differnt sport!

if you give in to your girlfriend's demand to go out to dinner on a scheduled workout.. go home and try a different sport.

especially on the sauce you should maxmize each and every workout and each day!!!

i strongly suggest you take a serious step back and examine very closely the intensity of each set/rep you do!!

 

[Mavy]

Def. agree...Id love to see both of your schedules..will u post?

Forgot to post my program up for ya. Its nothing fancy, a modified TAP program. Hit upper body twice per week, and lower body twice per week. The program is superset. Its grouped into each superset.

Frequency: 4 days train (mon, tues, thurs, fri) / 3 days rest (wed, sat, sun) per week.
-Upper body: mon, thurs
-Lower body: tues, fri
Intensity: 8-12 reps each excercise, 3 sets.
Time: 1min rest between sets, (tempo varies).
Mode: Compound movements that enable heavier lifting for most sets.
Pyramid up the load each workout (may have to start out light deoending how long you are running the regimen for)

Workout A (Upper)
1. BB Incline 3-1-1
1. Weighted Chins 2-2-2

2. Bent over row 4-1-1
2. Military Press 4-0-1

3. Skullcrushers 3-2-1
3. Preacher Curl 4-1-1

4. Dumbell External Rotation 3-0-3
4. Swiss Ball Crunch 2-1-1


Workout B (Lower)
1. Squat 4-2-1
1. Still Legged Dead 4-1-3

2. Leg Extension 2-0-2
2. Back Extension 3-1-1

3. Seated Calf Raise 2-0-2
3. Reverse Crunch 4-1-1

Tempo = eccentric phase - relax - concentric phase

I just finished a 5x5 program, and it was the best gains in both strength and size I have made naturaly before. But, trust me, its a weird feeling hitting full upper body in less time than it used to take you to do back and tris for example. These workouts are quick. You feel like you can do much more sometimes when you are done, but you have to remember that you are going to be trainng the same again in probably about 3-4 days.

Mavy

 

[Mavy]

Just so you know, the numbers after it describe the lifting tempo like indicated. Everything is 3 sets 8-12 reps. People have asked me that before.

 

[wnt2bBeast]

good stuff Mavy!!

 

[Mavy]

good stuff Mavy!!

Thanks bro. I do do up to 5 sets on chest and back though. Just feel like its not getting hit hard enough with 3 sets even though its twice a week. I know its just this program though, definately not used to it. Used to hammering my muscles til they are dead. Not so much worried about overtraining as I am on a cycle right now, but still gonna watch it.

Cheers,
Mavy

 

[BIGJAKE]

MAVY so how many sets total a week do hit each group?

 

[wnt2bBeast]

Thanks bro. I do do up to 5 sets on chest and back though. Just feel like its not getting hit hard enough with 3 sets even though its twice a week. I know its just this program though, definately not used to it. Used to hammering my muscles til they are dead. Not so much worried about overtraining as I am on a cycle right now, but still gonna watch it.

Cheers,
Mavy

coll bruh.... good growing!!!

 

[JKurz1]

coll bruh.... good growing!!!

F-me...........I gotta be overtraiining like a mo-fo......doing 18-23 sets a day, many times more, but my workouts are an hour max...........with a split like

M- OFF
T - CHEST/CALVES/ABS
WED- DELTS/TRAPS
THUR - BACK
FRI - ARMS
SAT - OFF
SUN - LEGS

 

[Mavy]

MAVY so how many sets total a week do hit each group?

Well lets say I go by the program correctly for chest and back.

Monday I will hit chest and back for a total of 3 sets of say 11
then Thurs I will hit them again for 3 sets of 11. This number will vary becuasee it is between 8-12 reps I am aiming for and am actually shooting towards the lower range right now.

So for the example that is a total of 66 reps per week of Chest and back.

With my old 5x5 proram I would work them once per week, and it would be like this.

5x5 + 2x8 for a total of 41 reps per week.

So new program is 66reps (33reps twice per week), where old one was 41 reps (once per week). Both have thier place, just differnet. Its just that I am breaking down my muscles twice per week now, and hopefully they are healing twice per week.

 

[JKurz1]

Right on bro...maybe I'll give it a shot......can u incorporate this into a 3 day cycle, 2x/ week, for a total of just one rest day? Like

DAY 1 - DELT,BACK,CHEST
DAY 2 - LEGS
DAY 3 - ARMS
DAY 4 - OFF
DAY 5 - D,B,C
DAY 6 - LEGS
DAY 7 - ARMS?

 

[wnt2bBeast]

F-me...........I gotta be overtraiining like a mo-fo......doing 18-23 sets a day, many times more, but my workouts are an hour max...........with a split like

M- OFF
T - CHEST/CALVES/ABS
WED- DELTS/TRAPS
THUR - BACK
FRI - ARMS
SAT - OFF
SUN - LEGS

I hear ya..i will eventually go back to my high volume bb routine...gonna ride the strength wave till i reach some goals..

 

[BIGJAKE]

Well lets say I go by the program correctly for chest and back.

Monday I will hit chest and back for a total of 3 sets of say 11
then Thurs I will hit them again for 3 sets of 11. This number will vary becuasee it is between 8-12 reps I am aiming for and am actually shooting towards the lower range right now.

So for the example that is a total of 66 reps per week of Chest and back.

With my old 5x5 proram I would work them once per week, and it would be like this.

5x5 + 2x8 for a total of 41 reps per week.

So new program is 66reps (33reps twice per week), where old one was 41 reps (once per week). Both have thier place, just differnet. Its just that I am breaking down my muscles twice per week now, and hopefully they are healing twice per week.

sweet bro i like the way you have that set up maybe i will give it a run some green for ya bro

 

[satchboogie]

hey mavy bro..
you're full of knowledge bro.
and i hear full of thick hard muscle too..

how about a pic my man?

 

[Mavy]

hey mavy bro..
you're full of knowledge bro.
and i hear full of thick hard muscle too..

how about a pic my man?

lol ... I wouldnt go as far as to say that bro. I have definately been thicker and harder before (uh ... wait that sounds pretty creepy dosent it, hehehe), been a bit of a rough year. But i am back at it good now finally. Maybe when my cycle is done i will post up, we'll see how it goes.

Big Jake, give it a shot to mix it up a bit. I think that you will like it. A little Green back at ya. And you to Satch when I spread some more around! lol. Greeny~

 

[BIGJAKE]

ya i think i am gonna give that a shot i like to try differnt routines i have been hitting the style i am on now for about 8 weeks now.so i think a change will be good.i little shocker for the guns.

 

[season7445]

Intensity has a lot to do with your gains. If you go to the gym and bust your ass you will see results. I hate looking around the gym and seeing everyone bullshitting, Its like why are you wasting your time, and what if i need that bench your on, your wasting my time too.

No Pain, No Gain!!!

 

[StickFigure]

I may be a little late on this thread but I think everyone has some degree validity to what their saying. You can't say that there is only one thing that works or works for everyone. While I think that the juice evens the playing field quite a bit, I believe periodization of routines, intensity, frequency, and diet all plays a key part in forward progress! I listen to people say all the time that they just can't break a plateau of one form or another and the first questions I ask them are, what does their training look like and how long have they been doing that routine? Almost across the board, the answers are the same, they havn't changed their routine for months or even years!! I change things up at least every 6 weeks if not every 4. The more you keep your body guessing the better off you'll be in the long run.

 

[hammertime30]

These guys who train a body part once a week while on gear are wasting their time as well.

It's no fact to that statement...You must first take about 100 different people with all different and similar body types....put them on exactly the same training and nutrition regimen...They will have to be around the same age, health condition, and training level and demographics...There is still a such thing as over training while on gear....In other words, an office worker can train a little more often than a construction worker!!!

 

[JKurz1]

It's no fact to that statement...You must first take about 100 different people with all different and similar body types....put them on exactly the same training and nutrition regimen...They will have to be around the same age, health condition, and training level and demographics...There is still a such thing as over training while on gear....In other words, an office worker can train a little more often than a construction worker!!!

What many continously fail to comprehend is that "their style" isn't the "only style". What works for one, may very well not work for someone else.......hate it when people push their method on others....only way to find out what works is to keep mixing it up........this goes for training, nutrition, cardio, and every other facet of life.......some can do 1 set while others need more. Some can eat fried chicken daily, while others must stay strict.....keep the spice bruthas.......as soon as you think you've found what works, hit it from another angle.......good luck.