Ask iSatori -- Q&A with Team iSatori

[InfiniteRecomp]

I ended up doing 3x3s today, so I did weighted pullups to match. I'll try out those rack pullups friday when I do 5x8s. I was pressed for time and wanted to still be able to do 30minutes on the elliptical.

Here's my routine:
For each exercise I do 20 reps with just the bar, then I start loading one plate at a time for warmup sets, doing only the reps I'm working that day. In a higher rep day it might be 1 warmup set, and on lower reps days it gives me room for more warmup sets.

Like today:
BB incline press: 45#x20, 135#x3, 185#x3, working sets 200#x3 - did 3 and a half reps on the last set.
BB deadlift: 45#x20, 135#x3, 205#x3, 255#x3, working sets 285#x3 - did 4 reps on the last set.
BB Squat: 45#x20, 135#x3, 205#x3, working sets 255#x4, 265#x3, 265#x4
Pullups: BWx5, working sets 230#x3 (BW+45#), finisher BWx5


Just thought I'd share.

[ExtremeOne74]

I'll ask a question

What do you guys think of the PHAT routine for putting on size? I have ran it a few times and currently on it now, but there are a few things about it I am not crazy about. Been lifting about 7 years pretty consistently. Just curious if there is a better option out there for adding size.

Here is the routine I follow, its about 1/2 way down the page.

http://www.simplyshredded.com/mega-f...ated-2011.html

thanks fellas

I don't have time to read your routine. Busy with my clients. But I'm old school. Any program that focuses on progressive resistance over time using basic, compound exercises will work as long as you have the nutrition and rest to support it. I will say this. People, especially beginners, over complicate things and are always looking for the next big thing. The bottom line is if you squat 225 for 10 good reps today and 6 months from now you hit 315 for 10, chances are you're bigger. And so we're clear, my definition of a beginner differs than most. Time is not the deciding factor. 80 percent of the people I see are beginners in my eyes even if they have been training for 10 years. That's because most people don't know what the hell they are doing and lack quality, muscular development.

[dalefredricks]

I don't have time to read your routine. Busy with my clients. But I'm old school. Any program that focuses on progressive resistance over time using basic, compound exercises will work as long as you have the nutrition and rest to support it. I will say this. People, especially beginners, over complicate things and are always looking for the next big thing. The bottom line is if you squat 225 for 10 good reps today and 6 months from now you hit 315 for 10, chances are you're bigger. And so we're clear, my definition of a beginner differs than most. Time is not the deciding factor. 80 percent of the people I see are beginners in my eyes even if they have been training for 10 years. That's because most people don't know what the hell they are doing and lack quality, muscular development.

Thanks for the input! That makes sense. When lifting and eating in a surplus I've always tried to continually either add weight or reps. My flat bench for instance it seemed like it took forever to get it up to 225. But once I started using that weight within a few months I got it up to 255. Then cutting season rolled around and it slowly went down but still got 235x3. I lift alone in my basement so I don't really ever test my 1RM. So if my rep range is 6-10 and I can hit 9-10 reps, I will add 5-10lbs and use that weight until I can hit 9-10 reps. Just thought I would ask your opinion. Even though I don't post in this thread I have been reading a lot and your knowledge is incredible. I messed around with paused reps like you mentioned a few pages back and I could only laugh at myself after trying. Brutal! LOL

[InfiniteRecomp]

I don't have time to read your routine. Busy with my clients. But I'm old school. Any program that focuses on progressive resistance over time using basic, compound exercises will work as long as you have the nutrition and rest to support it. I will say this. People, especially beginners, over complicate things and are always looking for the next big thing. The bottom line is if you squat 225 for 10 good reps today and 6 months from now you hit 315 for 10, chances are you're bigger. And so we're clear, my definition of a beginner differs than most. Time is not the deciding factor. 80 percent of the people I see are beginners in my eyes even if they have been training for 10 years. That's because most people don't know what the hell they are doing and lack quality, muscular development.

This is the first thing I read this morning. It's like my inspiration. Dale, I hate to say it; but, I knew it was coming.


oh, and I'm guilty also (over-complicating, hopping from routine to routine) - but Kevin has helped me straighten things out over the past couple years with his insight and advice.

[ExtremeOne74]

Thanks guys. Happy to help. If I could speak to "cutting season". Be careful here. It's easy to end up going no where if you bulk and cut. You gain weight, a lot of which is fat, and then you cut losing any gained muscle in the process. The net result? You look the same year in and year out. I'm all about small, tiny changes. Squat 225 for 10 this week? Then next week try for 230 for 10. Same goes for diet. If you're serious about gaining muscle then eat clean year round. Work off the same plan and slowly.....I am talking like 200 calories....add cals as you go. If you find yourself gaining a little too much fluff then back off a tiny bit for a brief period, like 4 to 8 weeks, then push back up. You guys often seemed amazed at how much I can eat. This is how I did it. Not by eating a bunch of junk during "a bulk" and then over dieting during a "cut ". And certainly not by using IIFYM. Yes, it's not exciting either from a training or nutritional aspect. But this is how I was able to go from 150 to 210 and really lean. It took me 15 years and I had stretches where my goal was only 3 pounds a year. But this is what it takes. Consistency over a long, LONG period of time.

[InfiniteRecomp]

wow. this^^^

Can you sticky this forever. This is probably some of THE BEST insight I've ever read. thank you. sincerely.

[Sean26607]

Kevin prescribed me a new workout regiment I got up early and hit legs....that quad feel/10

[dalefredricks]

Thanks guys. Happy to help. If I could speak to "cutting season". Be careful here. It's easy to end up going no where if you bulk and cut. You gain weight, a lot of which is fat, and then you cut losing any gained muscle in the process. The net result? You look the same year in and year out. I'm all about small, tiny changes. Squat 225 for 10 this week? Then next week try for 230 for 10. Same goes for diet. If you're serious about gaining muscle then eat clean year round. Work off the same plan and slowly.....I am talking like 200 calories....add cals as you go. If you find yourself gaining a little too much fluff then back off a tiny bit for a brief period, like 4 to 8 weeks, then push back up. You guys often seemed amazed at how much I can eat. This is how I did it. Not by eating a bunch of junk during "a bulk" and then over dieting during a "cut ". And certainly not by using IIFYM. Yes, it's not exciting either from a training or nutritional aspect. But this is how I was able to go from 150 to 210 and really lean. It took me 15 years and I had stretches where my goal was only 3 pounds a year. But this is what it takes. Consistency over a long, LONG period of time.

Wow, again, thanks for the info/knowledge. I might need to rethink some stuff. That's some pretty deep stuff that is against the grain with a lot of what you read on here. I appreciate it!!!

[ExtremeOne74]

It's really not "against the grain". What is against the grain is the recent (5 years or so) trend of the "next best training plan" or eating plans like IIFYM. The "grain" has historically been the same from Arnold to Lee Haney to Dorian to Ronnie to Phil. Basic compound exercises and a solid nutrition plan that, aside from calories, differed little from off-season to contest season. These guys stuck with the same winning formula from the start to finish of their careers. Do you think they used terms like "I'm about to start a bulk"? Or I'm going to change plans for the 4th time this year and am going to begin PHAT ? Or they said I'm going to swap squats out for one legged, bosu ball, kettle bell jumping jack split stiff legged frog leaps? In a nut shell imo it's the new guys who are "going against the grain " and I think it's a result of an "I want it now and there has to be a faster way" attitude. I hate to be the bearer of bad news but guess what? There's not.

[ExtremeOne74]

Happy belated St. Patrick's Day everyone. Had a great, traditional feast. Guinness beef stew, corned beef and cabbage and my favorite, Colecannon.

[ExtremeOne74]

Happy Monday.

[InfiniteRecomp]

and to you. Happy Monday All! Crazy over here; but, hey, the weather is getting warmer.

[thebigzakbowski]

Happy monday. warming up here in Sunny WA state!

[ExtremeOne74]

Nice to see you back in here Zak. How are things?

[thebigzakbowski]

Nice to see you back in here Zak. How are things?

Hey bro haven't been posting as much. glad to be here. Been working on more reps and still slowly taking fat off. Summer bodies are made in the winter and all that right?
How are you?

[ExtremeOne74]

Nice! Happy to hear you're still progressing. All is well here. We are getting crushed with our 4th Noreaster in 3 weeks. Going to get a foot of heavy, icy snow. I hope we don't lose power again. Nice first day of spring in NJ!

[InfiniteRecomp]

pure craziness!! Maybe it will be a very nice summer.

[ExtremeOne74]

12 more inches of snow. Enough already. Plus I'm in the process of moving and this weather is not helping! Still got my workouts in. Still walking the overtraining line but feel I'm ok. Nagging hamstring tweak has healed. I'm sure doubling up my iSatori amino grow dosage has helped!

[InfiniteRecomp]

gotta love anything in the -GRO series

[ExtremeOne74]

Happy Friday everyone. Big changes here. After a 9 week interviewing process I was finally offered and accepted a position with a big pharmaceutical company. The company is ten minutes from my soon to be fiance' s. She however lives over an hour away from my home in NJ. So after living in NJ my entire life in two weeks I will officially be living in PA. Beautiful area. Close enough to get to Philly in 40 minutes but far enough that there's not as much hustle and bustle and lots of beautiful landscape. Sadly I am going to have to completely start over my personal training business. I've had some clients for over 10 years. We are having a big, town house built with a huge area with direct access from outside. I'm going to dump about 30 grand into equipment and get a little studio going. It's going to take time and word of mouth but once I get going it's a great area for my business.

[ExtremeOne74]

Our celebration last night consisted of 18 rolls of sushi, bottle of saki, and a shot of a 12 year old Red Breast Irish whisky

[Sean26607]

Congrats Kev!!!!


Hey, you can do it! I met you on RX what, 5 years ago? Haven’t left your side since!

Monday morning we had a few inches of snow/hail mix. It was a bit odd for this early. We’ve been in the 50-75* Mark since. I’ve been taking advantage and wearing polo shirts to work while the weather is nice in April.

[InfiniteRecomp]

Congrats!!! Big changes come with big rewards.

If you build it, they will come. Heck I might even drive up and pay for a day with you, someday.

[ExtremeOne74]

Thanks for the support guys!

[thebigzakbowski]

congrats Kevin. You do great there and once you're established you will have more clients than you can handle.

[ExtremeOne74]

Thanks Zak! Lots going on....New job, moving, wedding to plan, house being built....Stressful but a positive stress.

Killer leg workout on Saturday. Nasty superset-leg press with squats. Both exercises finished with a triple drop set.

[InfiniteRecomp]

You're just not human, dude. Can you walk?

[ExtremeOne74]

Lol. I really don't get terribly sore. Took a 50 minute spin class after legs. Lol

[InfiniteRecomp]

stop. just stop. you're making us mortals feel bad.

[thebigzakbowski]

stop. just stop. you're making us mortals feel bad.

That's why I don't text him. In the time it takes me to text him he can do a whole bench day and tell me about it

serious question. why do you see so many powerlifters using a suicide grip on bench? I tried thumbs out the other day with a set of 6 at 315 and felt good (would pushed for 2 more but wrists were feeling uncomfortable, I'll wrap em next time). is it just a mental thing?