3 Weeks Out: Training

[Beast]

I'm slacking, this should have already been up. The purpose of this workout is to stimulate the whole body to allow for glycogen supercompensation.

[Beast]

With my full glycogen levels, I then do a power workout, which creates an anabolic signal.

[zlmxtd]

What do you think is the best set/rep scheme for bulking? Do you think you will go back to MAX-OT when you start your next bulk? If not what will you do?

[meathead198]

I think he has created his own program. Probably training each bodypart 2x per week.

His opinion of max ot is high. But he has found more efficiant ways of training.

[Gr8Ape]

lol meathead you sound like his lawyer

[Beast]

Thanks for the back up meathead!!!

[sword chucks]

Nice lifting Derek :cool: for 3 weeks out you are doing great.

I was wondering about alternating opposite muscles- like chest and back. I have been doing it for the past 4 weeks, training each muscle 2 times a week, and I have seen some decent mass gains. But I am almost done loading and soon I will be starting new workouts. Do you think I should keep alternating exercises or just do straight sets for the next routine? Could you perhaps give me a link to an article or something that I can look up exaplining pros and cons to this type of training?

Thanks in advance, and keep training hard!

[meathead198]

Originally posted by sword chucks
Nice lifting Derek :cool: for 3 weeks out you are doing great.

I was wondering about alternating opposite muscles- like chest and back. I have been doing it for the past 4 weeks, training each muscle 2 times a week, and I have seen some decent mass gains. But I am almost done loading and soon I will be starting new workouts. Do you think I should keep alternating exercises or just do straight sets for the next routine? Could you perhaps give me a link to an article or something that I can look up exaplining pros and cons to this type of training?

Thanks in advance, and keep training hard!

***Dereks backup service*** :Dlol

It all comes doen to personal preference in the end. Just do what feels better. It helps if you want to save time too.

[sword chucks]

Originally posted by meathead198
***Dereks backup service*** :Dlol

It all comes doen to personal preference in the end. Just do what feels better. It helps if you want to save time too.

hehe thanks :rolleyes:

I am gonna check out Charles Poliquin's site since I think he evangelizes alternating opposing muscle groups.

[Beast]

Originally posted by meathead198
***Dereks backup service*** :Dlol

It all comes doen to personal preference in the end. Just do what feels better. It helps if you want to save time too.

Man, who is this guy :D
Pretty much what I would have said.

With straight sets, there is a greater metabolic stress since you will have less time between sets. But you will not be as strong as you would if you alternated. Try both and see what works better for you.

[Beast]

I have been completely wiped out these past few days. I think I hit a new level of glycogen depletion. I definitely noticed a decrease in performance at the end of this week.

Thursday's Workout

Thursday Evening
20 Elliptical Sprints (10 sec sprint/20 sec rest)

[Beast]

I'm half dead right now...

Friday's Workout

Friday Evening
Clean Cardio- 15 sets (10 sec rest in between)

[sword chucks]

Thanks Beast and meathead.

[Beast]

Saturday
AM- Uphill sprints
PM- Low-Intensity treadmill for 30 minutes

I am wiped out, so I decided not to do Uphill sprints Sunday morning (I decided this the night before). It was pouring rain when I woke up, so I guessed my decision worked out.

I weighed in a 183 lbs this morning.

[KarateChris]

Originally posted by Beast
I have been completely wiped out these past few days. I think I hit a new level of glycogen depletion. I definitely noticed a decrease in performance at the end of this week.

Thursday's Workout

Thursday Evening
20 Elliptical Sprints (10 sec sprint/20 sec rest)
Derek, when you do these sprints/rest, is your "rest" just normal jogging on the elliptical or do you literally stand there and rest then when your time comes to sprint again, you sprint? Thanks.

[Beast]

The rest is just a normal comfortable pace. Not hard at all, just keep moving.

[KarateChris]

Okay that's what I thought. Thanks.

[Gr8Ape]

the weights you use are what i expected from you (high)
except one.....incline dumbell press

80 pounds 8 reps?? its weird because thats what i do, but all your other lifts are higher


im not flamin, im jsut wondering if theres a logical explanation to this.....nonsense

[Beast]

Originally posted by Gr8Ape
the weights you use are what i expected from you (high)
except one.....incline dumbell press

80 pounds 8 reps?? its weird because thats what i do, but all your other lifts are higher


im not flamin, im jsut wondering if theres a logical explanation to this.....nonsense

I could do the 100's for reps while bulking. I think it has to due with joint stability. A big part of using DB's is the stabilization required. There is less fat surrounding/in my connective tissue, so the joint is weaker. That's why powerlifters are usually fat as it creates an optimal environment for lifting heavy.

[chuckles_345]

Originally posted by Beast
I could do the 100's for reps while bulking. I think it has to due with joint stability. A big part of using DB's is the stabilization required. There is less fat surrounding/in my connective tissue, so the joint is weaker. That's why powerlifters are usually fat as it creates an optimal environment for lifting heavy.


That makes sense to me. I noticed that you aren't the only one that this happened to during one of your workouts as you leaned down. I read over in str8's journal a while back that the same thing happened to him on incline db press. So that is solid reasoning behind it in my opinion.

Chuckles

[Gr8Ape]

yeah that makes more sense, 100s would be more you :D

[Pridg01]

Originally posted by Beast
That's why powerlifters are usually fat as it creates an optimal environment for lifting heavy.


The was the worst comment I have ever heard you say Beast...I wouldn't expect that from you...Don't stereotype others...

Other than that, good workout.

[James5567]

LOL its pretty damn near accurate generalization,, sorry i just have some pent up anger from training next to powerlifters, while i was precontest dieting, and hearing them talk about clearing out the local buffet.....

[Pridg01]

Originally posted by James5567
LOL its pretty damn near accurate generalization,, sorry i just have some pent up anger from training next to powerlifters, while i was precontest dieting, and hearing them talk about clearing out the local buffet.....

No it was not..

A wise man once said," Don't criticize a man until you step into his shoes.

Quote speakes for tiself.

[Sammich]

Every powerlifter in the world is fat.





:eek:





Oh yeah. I went there.

[Sammich]

Originally posted by Pridg01
Good luck lasting long on this site....before you get banned....
Attention all forum goers... Sense of humor... Paging a sense of humor to this thread... :o

[Beast]

Pridg, Calm down. Most powerlifters are fat (compared to bodybuilders) because as I stated, it is easier to lift heavy weights when your body has "padding" around the joints. No one said their looked like sumo wrestlers. What good would being at 4% bodyfat be for a powerlifter?

http://www.jeffmcvicar.com/2003ipaworlds/page_01.htm

Anyways, it's not important here, so we'll just drop it.

[James5567]

hey pridge, i didnt mean to rustle any feathers, just most pl'ers ive been in contact with prety much let themselves eat whatever they want, it sux when your watching every calorie and you hear someone talkin about how they almost put a buffet restaurant out of business...ive seen your diet log and unless uve contest dieted before i dont think u have the slightest idea how hard a contest diet can be... i regress, im not attacking pl'ers at all, different strokes for different folks....i know there are pleanty of pl'ers with relatively low bodyfat,,, the strongman champ on ESPN is quite lean!

[Pridg01]

Originally posted by Beast
Pridg, Calm down. Most powerlifters are fat (compared to bodybuilders) because as I stated, it is easier to lift heavy weights when your body has "padding" around the joints. No one said their looked like sumo wrestlers. What good would being at 4% bodyfat be for a powerlifter?

http://www.jeffmcvicar.com/2003ipaworlds/page_01.htm

Anyways, it's not important here, so we'll just drop it.

What you mean is most American powerlifters are overweight....And that's usually the superheavy weight. The rest of the world is different...

Now, about the "padding" myth you claim..You have not given really any sufficient evidence the claim. You're real reason for going lijgt on the dumbells is because of you have a contest coming up...No need to injury yourself.

If you really feel that you need "padding" aroundf yourt joints to lift, maybe you shoudl invest in supplements that support the cartielege and joints, not theory(Surprised that you haven't yet).

[Pridg01]

Originally posted by James5567
hey pridge, i didnt mean to rustle any feathers, just most pl'ers ive been in contact with prety much let themselves eat whatever they want, it sux when your watching every calorie and you hear someone talkin about how they almost put a buffet restaurant out of business...ive seen your diet log and unless uve contest dieted before i dont think u have the slightest idea how hard a contest diet can be... i regress, im not attacking pl'ers at all, different strokes for different folks....i know there are pleanty of pl'ers with relatively low bodyfat,,, the strongman champ on ESPN is quite lean!

I don't have a diet log...Unless you mean the one on onefast.....That was for fun...and for prodift testing..

[Pridg01]

Beast, here is a link for you to take a lookj (I have lifted with Markus before,impressive):

http://translate.google.com/translate?hl=en&sl=de&u=http://members.telering.at/franz.mares/Ber.htm&prev=/search%3Fq%3DRalf%2BBer%26hl%3Den%26lr%3D%26ie%3DU TF-8

It's translated to english..

[Beast]

Originally posted by Pridg01
What you mean is most American powerlifters are overweight....And that's usually the superheavy weight. The rest of the world is different...

Now, about the "padding" myth you claim..You have not given really any sufficient evidence the claim. You're real reason for going lijgt on the dumbells is because of you have a contest coming up...No need to injury yourself.

If you really feel that you need "padding" aroundf yourt joints to lift, maybe you shoudl invest in supplements that support the cartielege and joints, not theory(Surprised that you haven't yet).

Connective tissue is the major site of stored fat in the body. Adipose tissue is called loose connective tissue. It is found wherever there is areolar connective tissue.

The superficial fascia is subcutaneous connective tissue that contains modified cells filled with fat. Now I'm going to copy this next part start from my anatomy book:
"Varying amounts of loose connective tissue, often containing fat, occur elsewhere throughout the body. This type of tissue forms padding between various organs, around blood vessels, and so forth... Muscles are surrounded and their cells are held together by connective tissue. Bone also contains large quantities of connective tissue fibers. Thus, fibrous tissue permeates practically all organs of the body."

The entire muscle is surrounded by a connective tissue layer called the epimysium, which has fat in it. Adipose tissue is a major component to joint stability and integrity. This isn't a theory of mine, this is physiological fact.

[James5567]

Originally posted by Pridg01
I don't have a diet log...Unless you mean the one on onefast.....That was for fun...and for prodift testing..

LOL , so u did or didnt eat that way?? actually its prety irrelevant , if you are a bb it could just be your off season... so ill retract what i said about your diet....

good information derek, i didnt know about that...

[Pridg01]

Originally posted by Beast
Connective tissue is the major site of stored fat in the body. Adipose tissue is called loose connective tissue. It is found wherever there is areolar connective tissue.

The superficial fascia is subcutaneous connective tissue that contains modified cells filled with fat. Now I'm going to copy this next part start from my anatomy book:
"Varying amounts of loose connective tissue, often containing fat, occur elsewhere throughout the body. This type of tissue forms padding between various organs, around blood vessels, and so forth... Muscles are surrounded and their cells are held together by connective tissue. Bone also contains large quantities of connective tissue fibers. Thus, fibrous tissue permeates practically all organs of the body."

The entire muscle is surrounded by a connective tissue layer called the epimysium, which has fat in it. Adipose tissue is a major component to joint stability and integrity. This isn't a theory of mine, this is physiological fact.

About time you post that info! I was waiting for you to post that because I was going to post the same exact thing (writen differently).

You have no need to go heavy since your contest is not to far away...unless you still are doing glycogen depletion..

[Fury 20]

Originally posted by James5567
hey pridge, i didnt mean to rustle any feathers, just most pl'ers ive been in contact with prety much let themselves eat whatever they want, it sux when your watching every calorie and you hear someone talkin about how they almost put a buffet restaurant out of business...ive seen your diet log and unless uve contest dieted before i dont think u have the slightest idea how hard a contest diet can be... i regress, im not attacking pl'ers at all, different strokes for different folks....i know there are pleanty of pl'ers with relatively low bodyfat,,, the strongman champ on ESPN is quite lean!

Marius Pudzianowski. it was really cool to see him out there. a strongman that has the body and striations of a bodybuilder. I have really tried to watch him when ESPN shows World's Strongest Man b/c watching him move that much weight is awesome, especially b/c he has a different bodytype than all other PL'ers out there.