The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 12 of 12
  1. #1
    Banned Prodigy06's Avatar
    Join Date
    Jun 2006
    Posts
    0

    Thoughts on this

    I was searching some routines to try and I found this on the training section of a AAS site. The author of the routine suggests that anyone assisted or not could benifit from this routine. To me, it looks like a hell of a lot more then anything I've ever done.

    What do you think?

    MONDAY: CHEST AND CALVES
    Bench Press:
    3 X 20 @ 135 lbs.
    2 X 10 @ 200 lbs
    1 X 8 @ 275 lbs.
    1 X 6 @ 295 lbs.
    1 X 5 @ 315 lbs.
    1 X 4 @ 335 lbs.
    1 X 3 @ 355 lbs.
    2 X 8 @ 295 lbs. Incline Flys:
    4 X 6-8 @ 70 lb. DBs

    Flat Flys:
    4 X 6-8 @ 75 lb. DBs

    Standing Clave Raise:
    4 X 10 @ 400 lbs.

    Seated Clave Raise:
    4 X 8 @ 200 lbs

    TUEDAYS: BICEPS AND TRICEPS
    Lying Triceps Ext:
    2 X 20 @ 95 lbs.
    1 X 10 @ 115 lbs.
    1 X 10 @ 125 lbs.
    2 X 8 @ 135 lbs.
    2 X 6 @ 145 lbs. Triceps Push- Down:
    4 X 6-8 @ 130 lbs.

    Standing Tri Ext:
    3 X 6-8 @ 120 lbs.
    Incline Curl:
    4 X 6-8 @ 65 lbs. DBs
    Barbell Curl:
    2 X 20 @ 70 lbs.
    1 X 12 @ 90 lbs.
    1 X 10 @ 115 lbs.
    1 X 8 @ 135 lbs.
    1 X 6 @ 155 lbs.
    1 X 4 @ 185 lbs.

    WEDNESDAY: LEGS
    Squat:
    2 X 20 @ 135 lbs.
    1 X 15 @ 185 lbs
    1 X 12 @ 225 lbs
    1 X 10 @ 275 lbs.
    1 X 8 @ 315 lbs.
    1 X 7 @ 365 lbs.
    1 X 6 @ 405 lbs.
    1 X 5 @ 435 lbs
    1 X 4 @ 455 lbs
    1 X 3 @ 485 lbs.
    2 X 8 @ 405 lbs. Leg Extention:
    4 X 6-8 @ 150 lbs.

    Leg curl:
    4 X 6-8 @ 130 lbs.

    THIRSDAY: BACK
    Pull-ups:
    4 X 10

    Barbell rowing:
    2 X 8 @ 185 lbs.
    2 X 6 @ 225 lbs.
    4 X 4 @ 275 lbs. Pullovers:
    4 X 8 @ 110 lbs DB

    Pulldowns:
    4 X 6 @ 220 lbs.

    FRIDAY: SHOULDERS
    Seated BB Press:
    2 X 15 @ 135 lbs.
    2 X 10 @ 155 lbs.
    2 X 8 @ 185 lbs.
    2 X 6 @ 205 lbs.
    1 X 4 @ 225 lbs. Upright rowing:
    4 X 6-8 @ 155 lbs.

    Side Raises:
    4 X 6-8 @ 65 lbs. DBs

    Shrugs:
    4 X 8 @ 120 lbs DBs

    SATURDAY AND SUNDAY OFF


    The rest of the article;

    Supersets, giant sets, stutter-reps, negatives, triple drops, up the rack, down the rack, and one hundred and one Weider principles. What does it all mean? What really works?

    Getting down to the actual type of workout I recommend, I find it necessary to touch on my theory for sets and reps. Keeping on line with our heavy training program, you can probably guess that I recommend doing a lot of low rep sets. I consider low reps in the area of 4 to 8. If you do not stimulate the bulk of the fast twitch muscle fibers in the area you are working by rep 6, believe me you are not going to hit it. As far as the number of sets per body part, it varies according to the size of that group. Legs are going to need around 20 sets; shoulders will do fine with about 12 sets. I recommend that a good 3 to 5 minutes be taken between each set. The goal is to put out maximum explosive effort on each rep of each set; you can't do that if you are still breathing hard from the prior set, or if the muscle is still burning. Experienced and well trained lifters can get as much of a pump from a heavy set of 6 reps on a lift as others might get from pushing the weight 40 times. I don't think that high rep sets do anything to build or even harden muscles. I get an excellent leg pump from riding the stationary bike, but that pump does not have anything to do with muscle overload.

    At the beginning of each workout there is a warm-up of a few sets. These are high-rep sets designed to get the blood flowing in the muscle, You will see, that on the exercises where I go up to quite heavy lifts, I do so gradually. Because we are training heavy, injury is certainly possible. By the time I get to the heaviest part of my bench workout for example, I have been lifting for about 25 minutes. This is very important to remember; do not rush into the heavy weights. It takes time to warm up the muscle and surrounding joints. ALWAYS WARM UP VERY THOROUGHLY BEFORE LIFTING HEAVY! I also wrap my wrists and elbows for heavy upper body lifts, and my knees for squats. Perfect form cannot be maintained for all heavy lifts, but an effort should be made. A little cheating can be a good thing; total disregard for form just to lift the weight can seriously injure you. Going heavy might mean lifting 500 Ibs. or 200 Ibs. for you personally, What ever the weight is, heavy is determined by your strength. Always push your strength, but remember it will take time to build it up. Forced reps are a good way to get used to weight that is out of your range. Doing a few forced reps on maximum lifts can help build strength.


    This is the exact program I have one of my clients on. Weights are given merely to illustrate the kind of weight increases made when using progressive sets and relative static poundage. Of course, each person lifts different amounts and should set up their program accordingly. Different people also like different exercises for each body part; some are restricted by injury and obviously must avoid certain exercises. Thus, the actual program each person follows is often very different than the one here. A program like this one follows a 5 and 2 pattern, if you like to give your workout a number. I feel it is a superior way to build muscle strength and mass. Each body part is blasted one time a week. I believe in going all out, each rep of every set. This is the fastest and best way to build muscle. Many bodybuilders feel that working each body part only once a week could not possibly be enough training to get maximum growth, in actuality it is. Each muscle group gets full attention on the day it is trained; this allows you to get alt your energy into blasting that specific pan. This enables you to better focus mentally on that task as well. Other benefits of this program are that each muscle group fully recovery before you train it again and that you get two days off consecutively which allows your entire body to rest. This training program should be supplemented with aerobic exercise three days a week. This could be accomplished by riding a stationary bike every other day for 30 minutes. This aerobic exercise should be of low intensity; if you are riding the bike, you should not have it on high enough tension that your legs burn. Too intense aerobic work can slow muscle growth. Just the right amount of aerobic work, will keep your heart healthy, burn body fat, and keep your metabolism high. Many lifters wilt change their program around when they go on a steroid cycle. In fact, I know more than a few guys who only train seriously or at all when they are on drugs, This is unwise because studies have shown that anabolic steroids work best on what was defined as 'well trained muscles'. Lifters who train hard all the time obviously have the best conditioned muscles. Another mistake some steroid users make is that since recovery rime is improved while on a cycle, this means to train more often. That is a logical assumption, but it may very well be incorrect. When a steroid cycle is working, the lifter will store more glycogen in the muscle, lift more aggressively, and be able to lift heavier weights. All this combined would clearly overload the muscle each workout than it would in an off cycle workout. So even though steroids improve recuperation abilities, lifters must still allow ample dine between workouts in consideration that extra recovery must take place. What conclusion I am getting at here is that I firmly believe in this schedule whether a person is on a cycle or not. A thought on steroids and training involves a theory I find quite sound. This theory ties a great deal of the muscle gains a person makes during a steroid cycle to how much strength they build during it. It is well established that steroids work best when a muscle is in a catabolic state. This catabolic state is arrived at by damaging the muscle cell by weight training. The greater the damage, the more the cell will grow after the recovery period. It is a fact that muscles get used to the level of stress you inflict upon them so that after awhile, even the most effective workouts hardly even affect the muscle cell. What can happen on a steroid cycle, is that a lifter will often experience a sudden increase in strength; often Just a few days after beginning the cycle. This is due to an increase in myofibrillar density caused by the additional fluids steroids cause the muscle cell to hold. The result is increased contractile strength. This allows for the lifting of progressively heavier weight. Since the muscle is lifting more than it is used to, it gets damaged more, thus allowing the main metabolic reactions of anabolic steroids to work even better. This is a seldom discussed advantage from taking steroids, but I feel it is the major reason why some people grow a lot while on a cycle and some don't grow at all. There you have it; my basic views on weight training to gain muscle. Of course there are exceptions to every rule; there are some lifters who grow by lifting light weights. This is because they are deemed genetically to react to any muscle stimulation. I would venture to say that 98 out of 100 people are not that way. Clearly, the odds are you are going to have to get strong if you want to get big. Many of you out there who have been training for awhile and can snap out 400 lb bench presses, know what I am talking about. Many others do not have that kind of strength and must remember to keep going for heavier lifts all the time. It does take a while to build a massive, muscular physique, but if your strength is going up, you can be assured you are on your way. Never forget, HEAVY WEIGHTS BUILD BIG MUSCLES!


  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2

  4. #3
    Occupational Hypnomania
    Join Date
    Oct 2005
    Posts
    716
    So how does this work exactly, hes not doing 16 sets of bench press is he?

  5. #4
    Senior Member Natetaco's Avatar
    Join Date
    Nov 2005
    Location
    Raleigh NC
    Posts
    1,863
    Quote Originally Posted by Built
    No deads?

    ARM DAY? Shoulder day?

    Um ... <gag>

    I feel you. I have seen a lot of routines lately without deads
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  6. #5
    Senior Member Jinkies's Avatar
    Join Date
    Jun 2005
    Posts
    539
    I could see that routine working for you if thats what your looking for, I on the otherhand couldn't stand it.

  7. #6
    Senior Member
    Join Date
    Jun 2006
    Posts
    247
    I counted 11 sets for biceps and FOURTEEN sets for triceps, man these are only small muscles. I wouldn't do 14 sets for quads.

  8. #7
    Banned Prodigy06's Avatar
    Join Date
    Jun 2006
    Posts
    0
    Quote Originally Posted by Built
    No deads?

    ARM DAY? Shoulder day?

    Um ... <gag>
    Tues is arms, Fri is shoulders. And yea, I've seen a lot of routines w/ o deads. Personally I'd just keep doing my own back days, the BCB ones. I can't not do deads. They're my favorite.

    But other than that the idea of doing 11 + sets is kind of Intriguing. Or it must just be stupid.

  9. #8
    Senior Member
    Join Date
    Jun 2006
    Posts
    247
    Just looked at the google vid on your sig, funny as f*ck.

  10. #9
    Not Done Yet ShockBoxer's Avatar
    Join Date
    Jul 2005
    Posts
    3,265
    OT: Geeze Progress... it's a commercial shown during prime time in the UK. What's the problem with it?
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  11. #10
    Banned Prodigy06's Avatar
    Join Date
    Jun 2006
    Posts
    0
    Yea man, it's funny. Chill. Some of the avatars I've seen on here are worse than that.

    Anyway, I actually just got done w/ the chest day for this routine. It's not bad. After 16 sets I don't feel exhausted at all. Might give the entire routine a try see how it goes. I'm reading something right now on routines with 10 + sets, supposedly they build a lot of volume, hence why they're are called "volume training", e.i. German volume traing (10 sets 10 reps) which was big back in the day I guess. I like this idea, don't want to sound like a loser but to me 16 sets is fun. How effective this it is still yet to be seen though.

  12. #11
    Senior Member
    Join Date
    Jun 2006
    Location
    Western Canada
    Posts
    0
    I first saw this routine about 7-8 years ago. It was in the back of a book about AAS. His basis of the workout are not bad, basically he's saying stick to heavy weights in the 4-8rep range, but some of the exercise selection, split and volume are too out of whack for me.
    Every workout is a new battle
    and I always win

  13. #12
    Senior Member getfit's Avatar
    Join Date
    Jul 2004
    Location
    montreal quebec
    Posts
    17,445
    enough of this folks, get back on topic please!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •