I am starting something new today. While I liked what I was doing before, I am ditching it to implement what I have been researching. I am not going to go into the details at this time because I am researching and tweaking things.
Every set is stopped a rep or 2 short of failure.
Monday- Upper Body
Bench Press
265 X 2, 3
Bent Over Row
205 X 8
225 X 8
Incline Press
225 X 4
205 X 6, 5, 5, 5
Straight-Arm Pulldown
70 X 10
50 X 12
Dips
45 X 8, 8
Rack Pull-Up
BW X 15
Cable Crossover
50 X 15
Shrug 365 X 3, 3
Rear DB Lateral
30 X 8, 8
Behind the back Smith Shrugs
285 X 6
315 X 4, 4, 4
Cable Rear Laterals
30 X 15, 15
workout length: 65 minutes
I felt great today. At the end of the workout, I felt pumped and full of energy. I felt like I could have done the entire workout again right then. Time for some oatmeal
I've read lyle's articles a couple of times and something still confsues me. Assuming a 2x per week frequency, are his volume recommendations for both training sessions, or for the entire weak entirely? Also, it looks like you are focusing on chest in the intensive range, and everything else is at maintenance, besides traps. Why are you not focusing on another range, per Lyle, or will you do that on thursday? Also, where is the pure str. and intensive range for back? Thanks derek.
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Originally posted by Beast Research and find out. What is the point of any rep range? Different rep ranges cause different stresses on the muscles.
I have researched...alot. I realize different rep ranges do different things, but two reps isnt very good for hypertrophy for one, and especially on a muscle group like biceps I would tend to think your form would be very bad using 2 reps.
Two reps is more for strength training, are you trying to build up a ton of strength in your biceps in order to make your back workouts better? Thats the only conclusion I can come to.
And why are you always a dick when I post in your threads, did I do something to offend you?
"Research and find out. What is the point of any rep range? Different rep ranges cause different stresses on the muscles."
How am I being a dick by saying that!?
You asked and I answered. Instead of just saying "Whats the point of 2 rep DB curls," you could ask what benefit does this rep range have other other ranges. Then posted what you posted next:
"Two reps is more for strength training, are you trying to build up a ton of strength in your biceps in order to make your back workouts better?"
The purpose of using 2 reps is for neurological adaptation. So yes, if I increase my biceps' strength, I will be able to use more weight in other rep ranges.
I am not training to failure. Plus I choose a weight I could use for good form. Therefore my form is not bad at all.
The whole point of this section is to serve as a place to learn. You will not learn much just by coming on here and saying (I'm talking about everyone), "Why do you eat carbs here?" "Why that many reps?" "Why this, why that?"
It would be more beneficial if you first researched on your own then came back here to discuss it instead of just wanting a quick answer. What happens when I stop doing this section? Will me just giving simple answers have done you any good?
Originally posted by Beast "Research and find out. What is the point of any rep range? Different rep ranges cause different stresses on the muscles."
How am I being a dick by saying that!?
You asked and I answered. Instead of just saying "Whats the point of 2 rep DB curls," you could ask what benefit does this rep range have other other ranges. Then posted what you posted next:
"Two reps is more for strength training, are you trying to build up a ton of strength in your biceps in order to make your back workouts better?"
The purpose of using 2 reps is for neurological adaptation. So yes, if I increase my biceps' strength, I will be able to use more weight in other rep ranges.
I am not training to failure. Plus I choose a weight I could use for good form. Therefore my form is not bad at all.
The whole point of this section is to serve as a place to learn. You will not learn much just by coming on here and saying (I'm talking about everyone), "Why do you eat carbs here?" "Why that many reps?" "Why this, why that?"
It would be more beneficial if you first researched on your own then came back here to discuss it instead of just wanting a quick answer. What happens when I stop doing this section? Will me just giving simple answers have done you any good?
LOL, wow.... I asked a simple questiong because i have never ever ever seen anyone do 2 reps on bicep training, except for kids in my gym trying to show off. Notice how I didnt say anything about your 2 rep squats...are we seeing a pattern here? The reason I think you were being a dick is because you could have just answered my question instead of trying to be a smart ass and telling me to "research it" like Im some idiot newbie. I dont know if you were trying to make me look stupid in front of your worshipers, or if thats just the way you are.
I ask you why you do certain things because sometimes it goes against what I have learned and implemented in my training, so i want to know what your logic behind it is, not because I want you to teach me anything. But who knows, maybe I would learn something. How am I supposed to reasearch 2 rep DB curls anyways, should I google search, "2 rep DB curls and there neurological benefits to training", I mean, get serious.
I have reasearched the different rep ranges and have a decent knowledge of what they do to the body in terms of sarcoplasmic, sarcomere and myofbrillar hypertrophy. To me, it seems like every other week you are testing out some new and "innovative" training phylosiphy. So I ask questions to see where you are coming from. Again, if I offended you somewhere, then let me know, because this is the second time you have given me a smart ass answer.
I think you just misinterpreted what I was saying. It is hard to know someone's tone when reading text. I wasn't trying to sound like a smart ass.
In my first post in this thread, I stated:
"I am starting something new today. While I liked what I was doing before, I am ditching it to implement what I have been researching. I am not going to go into the details at this time because I am researching and tweaking things."
This stuff is new to me too. It goes against what most bodybuilders do. I am experimenting with a lot of new techniques, trying to find what works. As I have previously stated, I don't plan on laying out my ideas until after my competitions.
Originally posted by Wheelies How am I supposed to reasearch 2 rep DB curls anyways, should I google search, "2 rep DB curls and there neurological benefits to training", I mean, get serious.
Originally posted by Beast I think you just misinterpreted what I was saying. It is hard to know someone's tone when reading text. I wasn't trying to sound like a smart ass.
In my first post in this thread, I stated:
"I am starting something new today. While I liked what I was doing before, I am ditching it to implement what I have been researching. I am not going to go into the details at this time because I am researching and tweaking things."
This stuff is new to me too. It goes against what most bodybuilders do. I am experimenting with a lot of new techniques, trying to find what works. As I have previously stated, I don't plan on laying out my ideas until after my competitions.
Ok, I understande better now. Sorry if I came off aggressive.
And as far as PubMed searches, i am familiar with it, and have done them, but it can get a little confusing to find exactly what you are looking for.
Beast, I understand what you are doing. You are using the max out routine. I seen this same routine in an old Muscle And Fitness magazine. They said it's a good routine to use for a short time but not for a long time. I too, was questioning why you would use 2 reps in your exercises until I took a look at an old magazine(last years). I even thought at first that you were doing these weights to boast an ergo or to see how strong you are. But that is not the case here, clearly stated in your comments and exercises. From a personal experience, it's a good routine to follow but can't stay on it for a long time though, it's tiring. Good luck with your experiment.
Originally posted by Pridg01 Beast, I understand what you are doing. You are using the max out routine. I seen this same routine in an old Muscle And Fitness magazine. They said it's a good routine to use for a short time but not for a long time. I too, was questioning why you would use 2 reps in your exercises until I took a look at an old magazine(last years). I even thought at first that you were doing these weights to boast an ergo or to see how strong you are. But that is not the case here, clearly stated in your comments and exercises. From a personal experience, it's a good routine to follow but can't stay on it for a long time though, it's tiring. Good luck with your experiment.
The routine he is using is not max-ot but did not have a name. The description of the routine was sort of a max out your muscles-low reps with heavy weight used to max out. Max-ot is different.
Originally posted by Pridg01 The routine he is using is not max-ot but did not have a name. The description of the routine was sort of a max out your muscles-low reps with heavy weight used to max out. Max-ot is different.
Sorry, I thought you called it max-ot, not max out.
I've never seen the Max Out program, so I did not base my program on it. I am doing a form of Conjugated Periodization geared towards bodybuilding instead of powerlifting, meaning I am not focusing on increases my strength on certain exercises with assistance work. I am training the nervous system (low reps) and muscular system with higher reps.
Pridg01
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