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    This stuff has been so badly overcomplicated it’s...

    This stuff has been so badly overcomplicated it’s crazy.

    As a beginner you start with basic movements and learning how to balance and control the bar. Form and safety is more important than going...
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    Managed 29 A decade ago but admittedly didn’t...

    Managed 29
    A decade ago but admittedly didn’t lock out on each rep
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    Went for reps today. Squats 5x15-8 Front...

    Went for reps today.

    Squats 5x15-8
    Front squats 5x6-8
    Leg ext 5x 12-15
    * will do leg curls after work

    Bis and tris were done between leg sets…

    Curls 8x 10-15
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    13,343

    Went for reps today. Squats 5x15-8 Front...

    Went for reps today.

    Squats 5x15-8
    Front squats 5x6-8
    Leg ext 5x 12-15
    * will do leg curls after work

    Bis and tris were done between leg sets…

    Curls 8x 10-15
  • My first home gym in the 80s included two bar...

    My first home gym in the 80s included two bar stools pushed together to support my back so I could bench. I did “inclines “ by putting my feet up on the stools and doing push-ups….eventually adding a...
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    Pecs are sore today. The result of adding flys...

    Pecs are sore today. The result of adding flys for the first time in months. As the saying goes, whatever it is that YOURE NOT DOING, works best.

    Looking forward to legs and arms...
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    I don’t train like that these days- Id hit a big...

    I don’t train like that these days- Id hit a big 3 and probably drop
    Off to the 6-10 range and try to stay healthy!
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    Volume, mechanical tension and metabolic stress...

    Volume, mechanical tension and metabolic stress all impact hypertrophy…the progression In volume should be a real priority as one gradually adds weight to the bar for sure.
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    In the 90s, I played chess between sets.

    In the 90s, I played chess between sets.
  • Make it simpler… Pick a rep range. 5-10...

    Make it simpler…

    Pick a rep range.

    5-10 reps for example.

    Train as hard as you can in that rep range. Any time a weight is too light or too heavy for that rep range….auto adjust it.

    Over...
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    In my late 20s … Double progression 3-6 reps....

    In my late 20s …

    Double progression 3-6 reps. Increased weight when I could get 6* and I trained to failure with a spotter just in case I didn’t complete a rep.

    Crazy how fast my bench,...
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    It’s an individual thing based on your...

    It’s an individual thing based on your conditioning, effort, work load.

    For me, I catch my breath…when breathing is under control I’m ready.
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    Had a fantastic lift! Big weights and big volume....

    Had a fantastic lift! Big weights and big volume.

    Bench
    305x4
    265x9
    265x8
    265x7
    265x7
    265x6
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    13,343

    Had a fantastic lift! Big weights and big volume....

    Had a fantastic lift! Big weights and big volume.

    Bench
    305x4
    265x9
    265x8
    265x7
    265x7
    265x6
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    92
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    13,343

    Having coffee…soon, breakfast. Thinking that...

    Having coffee…soon, breakfast.

    Thinking that my triceps are actually a bit sore. We will see how that impacts chest training today. I haven’t done flys for about 8-9 weeks I think but I sure want...
  • All you can do is try it. I personally...

    All you can do is try it.

    I personally wouldn’t like splitting my delt training like that as I would have issues recovering that impact big bench/incline work.

    If you like training shoulders...
  • I never could train a muscle 3 times a week, not...

    I never could train a muscle 3 times a week, not even as a beginner, probably because I did so much volume and trained to failure from day 1.

    I have seen hundreds of newbies progress from 600-700...
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    This is a long article and the layout makes it...

    This is a long article and the layout makes it annoying to read but it’s powerpacked with things to consider

    https://journal.iusca.org/index.php/Journal/article/download/81/140/
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    This am…reading this while having coffee. ...

    This am…reading this while having coffee.

    https://journal.iusca.org/index.php/Journal/article/download/81/140/
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    10,076

    Finished arms with 11 supersets pyramid style up...

    Finished arms with 11 supersets pyramid style up and back down in weight.

    Pushdowns 18-13-8-7-7-7-6-6-10-12-15
    Ez curls 13-9-8-6-5-5-6-8-9-11-13
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