well, i have been outspoken on this site and others as a big time BB basher. i have parrticipated in strength sports most of my life, and when i have not been competing, i have been training like i was competeting. injuries have accumulated, and i have completely switched over to a BB template(pretty much the loading scheme Dave Tate outlined, with modifications in movements to suit my needs/limitations).
the results: so far i have put on a lot of muscle mass. i have lost lbs of bw but i am busting out of my shirts. i am seing vascularity in my shoulders, chest and arms and thighs. despite a still high body fat% my girl even noticed some vascularity in my upper back after a workout last week.
i follow two basic rules.
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if it hurts, dont do it. period.
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go as heavy as possible.
now, i have SO MANY injuries, that on most movements, i have to keep the loads moderate and reps high. 12-20 rep range. on a very few, i can go pretty heavy(for me) and load up to the 4-6 rep range.
also, due to the first rule, most PL/OL movements are OUT. so i have discovered machines for the first time in 25 years of training.
so let me say, that it was tough to cross over, but i had to admit to myself that after 25 years of heavy barbell pulling, squating, and pressing, that i could BB for a while and screw around on the machines for a and i would not be struck down by lightening.
yes, i use the smith machine now.
yes, i use the hammer strength equipment now.
yes, i do direct arm work now.
yes, i curl in the squat rack now.
LOL