Again, thank you so much!
If you want to have a sports drink after your workout then Gatorade would be a better choice since it is made with dextrose rather than high fructose corn syrup. For something that will help a bit more with recovery I would recommend an Opticen shake; it provides a more well rounded solution since it combines carbohydrates with slow and fast-digesting proteins.
Thanks for the reply Tom. I saw a different program you put together for a member and I liked it because of the focus on chest:
Chest-Specific Training Template:
Monday: Back / Biceps
Wednesday: Cardio / Abs / Stretching
Friday: Chest / Shoulders / Arms
- Deadlift: (2) sets of 2-5 reps
- Chins / Assisted Chins: (3-5) sets / goal of 25 total chins, 50 for advanced.
- T-Bar Rows: (2) sets of 5-8 reps
- Close Grip V-Bar Pulldown / (Superset) / Seated V-Bar Row: (2) sets of 8-10 reps each.
- One Arm DB Rows /or/ Underhand Barbell Rows: (2) sets of 10-15
- Preacher Curl / Hammer Curl Superset: (2) sets
- Flat DB or BB Bench Press: (4) sets, 3-8 reps
- Incline BB Press: (1) rest-pause set of 15-20+ reps, (2) sets of 8-10 reps
- Decline Fly / DB Press [Superset]: (3) sets of 10 & 10
- Pec Deck / Chest Press Machine [Superset]: (2) sets of 10-15 reps each
- Squats: (3) sets of 5-8 reps
- Standing Lunges: (3) sets of 8-10 reps
- Stiff Leg Deadlift: (3) sets of 8-10 reps
- Superset: Option 1: Leg Extension / Leg Curl: (2) sets of 10-15 reps each
Option 2: Hack Squat / Leg Press: (2) sets of 10-15 reps each
Chest, Arms, & Shoulders:
- Decline BB Press: (4) sets of 5-10 reps
- Incline DB Flyes: (1) sets of 10-15 reps
- Seated DB Military Press: (2) sets of 5-10 reps
- Dips (or) Weighted Dips: (2) sets of 8-10 reps
- Barbell Curls: (4) sets of 8-10 reps
- Lateral Raise / Front Raise Superset: (3) sets
- Overhead Extension / Pushdown Superset: (2) sets or 8-10 reps
I have a few questions for you.
1. Is there enough focus on shoulders in this program? Just 2 sets of military press and the lateral/front raise supersets?
2. Do you recommend adding additional excercises for traps or do you think this program will hit them well?
3. My calves are pretty small. I know this is partly due to genetics. What do you recommend to stimulate calf growth?
4.Should I choose weights to run each set to failure and just increase weight when I can achieve more reps than the given range?
Thanks for your help.
Hey Tom I remember you telling me to post in this thread over at bb.com to try and get some training advice so I decided to give it a shot and see what you think.
Right now I'm 5'9 260 and just getting back into working out (been working out almost 8 weeks.) my overall strength is pretty dismal for my weight so my priority is getting that up but I want to focus my conditioning on strongman type training since I want to eventually compete.
At the moment I am doing 5/3/1 with DB farmer walks, sled pulls and agility training as my conditioning until I can purchase some more strongman equipment. I dont really WANT to lose weight, although I do have alot of fat to lose but I want to stay above 240 just so its easier to put on strength/mass.
Do you think my current training program would be good for a couple months until my overall conditioning and strength improves? Or do you have something a little better that you can come up with that could speed up the results. I dont care about bb routines I just want to get strong as hell and start competing in a few years
Current program is
Monday - 5/3/1 chest (Accessory: DB Incline, Pushdowns, DB Rows) conditioning
Tuesday- 5/3/1 squats (Accessory: Front Squats, Reverse Hypers, Abs) conditioning
Wednesday - Rest
Thursday - 5/3/1 Push Press (Accessory: DB Military, Pushdowns, Pullups) conditioning
Friday - 5/3/1 Deadlifts (Accessory: Leg curls, Front Squats, Abs) Conditioning
Saturday: Sled Pulls/Farmers walks
Just to give you an idea where I'm at strength wise
Push Press: 170
So I have alot of room to improve in everything so I look forward to your advice.
EDIT: See post #616 below
Hi Tom, I'd greatly appreciate your help putting together a program.
I'm only able to train twice a week (Friday and Sunday, or Tuesday/Wednesday and Friday). I currently squat (when my knee allows it) 308lb (for between 1 and 3 sets of 5), deadlift 352lb 1x3 (overhand grip), bench press 132lb 3x5 (only started 2 weeks ago) and push press 132lb 3x5 (again, only been doing it for 2 weeks). My goal is to get strong enough to be able to compete in Strong Man in a couple of years.
I'll be able to train every once in a while with people who have access to Atlas stones, tires, kegs etc. and the gym I train at will be getting some equipment fairly soon as well (there's already a Prowler and sleds).
Thanks in advance, have a nice weekend everyone!
Ok, I was wondering about something..due to not training my rear delts alot in the past i now have a rather big imbalance between my rear delts and the rest of my shoulder. I already cut out front raises out of my shoulder workout etc.. I'm still doing behind the neck presses tho' but those aren't really helping me improve it either..
Now i was wondering if i should cut out all shoulder work besides rear and side delt isolation exercises untill i get it balanced out. I suppose this can only improve and not stall the rest of my upper body workout since those two are def. my weak links.
I would like to know your opinion about this. Also people always told me if your working out your shoulders at least go for 12 reps and pump as much blood as you can in those suckers. So, would that be good now or would i be better off to go heavy to fix the imbalance?
Just imagine a rear delt and the a front delt that's 3x the size, that's what it's looking like now..and if i pose the rear delt is like..'below' the rest of my shoulder, you understand? I used to have a good pic to illustrate it, but i got a new computer so uhm i hope you understand my explanation. From what i heard alot of beginning amateur bodybuilders have that problem from not paying alot of attention to them in the past, but that it's also "fixable"..
Is this the program that you are interested in the detailed workouts for?
Please let me know and I can put something together from there.
The difference that sodium will make really depends on your current physique and how disciplined you are in other areas. In general a little extra sodium should not have much of a negative impact as long as your blood pressure is healthy and you are drinking enough water.
If you are preparing for a bodybuilding competition and looking to take your bodyfat into low single digits while peaking for a specific event then I would be more aware of sodium intake.
Have your purchased a belt yet?
A single prong Inzer forever belt would be a good choice; though I would recommend ordering over the phone if you plan to purchase directly from Inzer since they have been known to have some shipping problems/delays with online orders.
Alright I'll throw another one at ya.
I am trying to rehab after an injury and I am paying strict attention to form rather than weight.
I have noticed that I am able to essientally put the entire weight of my upper torso on my lower back spine.
When I do this it mirrors the correct form I have seen in all form videos etc but I am concerned with the dangers and I am wondering If I have a poor spinal structure.
I attached a picture on part B it seems like I am able to achieve a greater Arch than that almost like a
I notice you're a strongman.
I'm getting a farmers walk, yolk, log, set of atlas stones.
I already have a bench, 100kg adjustable dumbbells, heavy duty barbell, power rack, hip belt and a reverse hyper and GHR.
My goals are to become as fuctionally strong as possible. I also care about size.
I found this routine:
Dumbbell press 3x5
Tripcep pushdown 3x5
Events day. How do I go about this? I have no idea what rep ranges to use and stuff like that.
This is where I really need your help.
Just to let you know. I think I have decent recovery ability. I also don't have to work and get good nutrition.
I have recently decided to swap my HCT-12 to train for a Strongman comp next year (under 95KG) Weight class. My gym has all the kit I need, I sat with my gym instructor with your routine from your article and as I am a beginner and still have a way to build a great deal of strength but here is my routine followed by my first workout, any thoughts would be greatly appreciated. I am worried slightly about the Rep ranges/Volume if you can help with that it would be great! Thanks, Kiff.
Tuesday: incline press / standing push jerk / log press, triceps & light shoulder work
Wednesday: deadlift / front squat / cleans, leg assistance exercises (machines) Tire Drag. (I will tire drag every other week when I can train in Daylight. Machines for the other...
Friday: Pullups, Heavy Abs work around rotational lifts from floor to OH,Light Cardio
Sunday: Events, making myself familiar with them, starting with Farmers walk+Log Press+Viking Press+Yoke
I went with Tom's routine from his article (How to get the best from events day) routine. And with a bit of mix and match to meet my needs and match the equipment this it what the guys came up with.
Only thing i am bit apprehensive about is the reps.
2x10, 2x6, 2x4, 1x4 is what he recommended going up in weight between sets...for the main lifts anyway, log is a log so that would be a set amount ofc. Light work is 3x10
Started on my wednesday day as i pressed yesterday
70KG (154LBS) First ever front squats today
120KG (264LBS) Wouldnt get another set!
Creating an Effective Strongman Routine - Tom Mutaffis
Please let me know if you are looking for something different.
I apologize for losing track of this thread.
One thing that I would do is make sure that your deltoid imbalance is not caused by a postural issue, since they are quite common.
In order to correct the imbalance I recommend doing more direct work for your rear deltoids along with some heavy upper back training. With regard to rep range I have not found there to be any difference in upper body muscle groups, although I will sometimes work in some high-rep lower body training. For size/strength I would stick with 4-10 repetitions.
Hope this helps!
Front squats are usually easier on your low back because they force you to stay upright.
In order to critique your form I would like to see a video; you can email that to me if you would rather not post it online (PM me for email address).
With regard to the strongman training day you may want to look at some of the examples from this article:
Strongman Training for Maximum Hypertrophy - Tom Mutaffis
Along with farmers, yoke, log, and stones I would recommend that you pick up a couple of items for conditioning work and for medleys. A keg, field stone, tire, and tire sled would cost you very little and would provide you with a number of training options. By adding these implements you can alternate between speed, power, and volume workouts - this will allow for adequate recovery and also provide you with variation so that you do not become bored with the training.
Please let me know if you are looking for something more specific and if you have added any implements since this post.
The 'lower' day looks like it could be a bit hamstring intensive, so I would work in some lunges and perhaps drop the Leg Curls or one set of the Leg Press.
With regard to the upper body workouts, the changes with the rep ranges should work well.
How is the program working out for you so far?
Damn Tom, you seem like the most eager and willing to help person on this board by far.
I don't really have any questions. I just figured I'd say thanks for your enthusiasm to help everybody out here!