Bwhitwell: How Do You Train and Eat?

Training
81

Well, My shoulder has improved with face pulls before every workout and no flat bench press.

I have been putting alot of attention to my delts for the last few months. I like simple quick workouts with few movements with high frequency through the week. I have tried many different set,rep, and % of 1 rep max combinations over the years and I can’t say that I have found the best one yet, but I enjoy training and experimenting. Currently I am doing 10x3 with 80+% 1rm with 1 min rest intervals. I like the explosive 3 reps with a fast pace using heavy weight. When I get 10x3 with a weight, I add 5 lbs the next workout. If I can’t get 3 reps, then I do only 2 reps, but increase the sets to get a total of 30. I don’t train to failure, which I ALWAYS did in the past with every exercise and set, the set now stops when I can’t explode the weight up.

Tues. & Sat.
Standing MP( from the clavicle) 10x3 (Favorite exercise)
Hang Pulls 10x3 ( hits upperback and hamstrings)
Bulgarian split squats 5x10 (front leg on block for max descent of back knee)

Thur. & Sun
45 incline press 10x3 ( hits upper chest with some emphasis on delts)
row to neck with straps on low pulley 10x3 ( hits rear delts,traps,&rhomboids)
alt. DB curl 5x5
swiss bar decline nose breakers 5x5

I don’t train abs or calves- I have always had abs and calves, not to mention I don’t compete, as a matter of fact, I don’t concider myself a bodybuilder. I just like to train and care what I look like.

I like my current workout but allow myself to change it after a while if I don’t like the results I am getting or god forbid that I injure something.

I know I am skipping lats and other BPs, but right now I want to specialize on my shoulders.I have noticed in older BBs that the first thing that seems to lose size is the shoulders.
I’ll put a recent pic up in a day or two.

82

[quote]bwhitwell wrote:
Well, My shoulder has improved with face pulls before every workout and no flat bench press.

I have been putting alot of attention to my delts for the last few months. I like simple quick workouts with few movements with high frequency through the week. I have tried many different set,rep, and % of 1 rep max combinations over the years and I can’t say that I have found the best one yet, but I enjoy training and experimenting. Currently I am doing 10x3 with 80+% 1rm with 1 min rest intervals. I like the explosive 3 reps with a fast pace using heavy weight. When I get 10x3 with a weight, I add 5 lbs the next workout. If I can’t get 3 reps, then I do only 2 reps, but increase the sets to get a total of 30. I don’t train to failure, which I ALWAYS did in the past with every exercise and set, the set now stops when I can’t explode the weight up.

Tues. & Sat.
Standing MP( from the clavicle) 10x3 (Favorite exercise)
Hang Pulls 10x3 ( hits upperback and hamstrings)
Bulgarian split squats 5x10 (front leg on block for max descent of back knee)

Thur. & Sun
45 incline press 10x3 ( hits upper chest with some emphasis on delts)
row to neck with straps on low pulley 10x3 ( hits rear delts,traps,&rhomboids)
alt. DB curl 5x5
swiss bar decline nose breakers 5x5

I don’t train abs or calves- I have always had abs and calves, not to mention I don’t compete, as a matter of fact, I don’t concider myself a bodybuilder. I just like to train and care what I look like.

I like my current workout but allow myself to change it after a while if I don’t like the results I am getting or god forbid that I injure something.

I know I am skipping lats and other BPs, but right now I want to specialize on my shoulders.I have noticed in older BBs that the first thing that seems to lose size is the shoulders.
I’ll put a recent pic up in a day or two.[/quote]

Interesting, I have started doing Bulgarian split squats first on my leg day and feel like this and a few single leg movements are underrated leg exercise. I notice that you used to train with higher volume, how does this lower volume training compared to what you used to do.

83

[quote]bwhitwell wrote:
I have tried many different set,rep, and % of 1 rep max combinations over the years and I can’t say that I have found the best one yet, but I enjoy training and experimenting. Currently I am doing 10x3 with 80+% 1rm with 1 min rest intervals. I like the explosive 3 reps with a fast pace using heavy weight. When I get 10x3 with a weight, I add 5 lbs the next workout. If I can’t get 3 reps, then I do only 2 reps, but increase the sets to get a total of 30. I don’t train to failure, which I ALWAYS did in the past with every exercise and set, the set now stops when I can’t explode the weight up.
[/quote]

My training isn’t far off from what you do (and your philosophies). I also believe in saving something in the tank when training, not going to absolute failure (although it depends on your personality; if a newbie needs to push harder, that’s probably not the best advise lol).

Funny you should mention about the set/rep scheme because I always think I’ve found the “perfect one”, then several weeks later it feels stale again. I change it, and then suddenly I’m like “this is the one!”…so I think the moral of the story, as many gurus out there say, is to rotate through reps schemes (which many advanced ones like yourself tend to do naturally anyway). Many gurus say that keeping the same rep/set scheme for too long leads to stagnated strength, and by extension muscle gains.

84

As far as getting your shoulders better, did you only do facepulls and stop bench pressing?

85

Glad to hear your shoulder is improved. Thats a very interesting take on set/rep and specialization routines. I’m looking forward to more updates. Keep posting stuff like this if you can, lifters like you are an inspiration to us younger folks.

86

[quote]bwhitwell wrote:
Currently I am doing 10x3 with 80+% 1rm with 1 min rest intervals. I like the explosive 3 reps with a fast pace using heavy weight. When I get 10x3 with a weight, I add 5 lbs the next workout. If I can’t get 3 reps, then I do only 2 reps, but increase the sets to get a total of 30. I don’t train to failure, which I ALWAYS did in the past with every exercise and set, the set now stops when I can’t explode the weight up.

very interesting.

87

[quote]JoabSonOfZeruiah wrote:

[quote]bwhitwell wrote:
Well, My shoulder has improved with face pulls before every workout and no flat bench press.

I have been putting alot of attention to my delts for the last few months. I like simple quick workouts with few movements with high frequency through the week. I have tried many different set,rep, and % of 1 rep max combinations over the years and I can’t say that I have found the best one yet, but I enjoy training and experimenting. Currently I am doing 10x3 with 80+% 1rm with 1 min rest intervals. I like the explosive 3 reps with a fast pace using heavy weight. When I get 10x3 with a weight, I add 5 lbs the next workout. If I can’t get 3 reps, then I do only 2 reps, but increase the sets to get a total of 30. I don’t train to failure, which I ALWAYS did in the past with every exercise and set, the set now stops when I can’t explode the weight up.

Tues. & Sat.
Standing MP( from the clavicle) 10x3 (Favorite exercise)
Hang Pulls 10x3 ( hits upperback and hamstrings)
Bulgarian split squats 5x10 (front leg on block for max descent of back knee)

Thur. & Sun
45 incline press 10x3 ( hits upper chest with some emphasis on delts)
row to neck with straps on low pulley 10x3 ( hits rear delts,traps,&rhomboids)
alt. DB curl 5x5
swiss bar decline nose breakers 5x5

I don’t train abs or calves- I have always had abs and calves, not to mention I don’t compete, as a matter of fact, I don’t concider myself a bodybuilder. I just like to train and care what I look like.

I like my current workout but allow myself to change it after a while if I don’t like the results I am getting or god forbid that I injure something.

I know I am skipping lats and other BPs, but right now I want to specialize on my shoulders.I have noticed in older BBs that the first thing that seems to lose size is the shoulders.
I’ll put a recent pic up in a day or two.[/quote]

Interesting, I have started doing Bulgarian split squats first on my leg day and feel like this and a few single leg movements are underrated leg exercise. I notice that you used to train with higher volume, how does this lower volume training compared to what you used to do.[/quote]
By using lower volume per workout, permits me to train with higher frequency through the week.

88

[quote]its_just_me wrote:

[quote]bwhitwell wrote:
I have tried many different set,rep, and % of 1 rep max combinations over the years and I can’t say that I have found the best one yet, but I enjoy training and experimenting. Currently I am doing 10x3 with 80+% 1rm with 1 min rest intervals. I like the explosive 3 reps with a fast pace using heavy weight. When I get 10x3 with a weight, I add 5 lbs the next workout. If I can’t get 3 reps, then I do only 2 reps, but increase the sets to get a total of 30. I don’t train to failure, which I ALWAYS did in the past with every exercise and set, the set now stops when I can’t explode the weight up.
[/quote]

My training isn’t far off from what you do (and your philosophies). I also believe in saving something in the tank when training, not going to absolute failure (although it depends on your personality; if a newbie needs to push harder, that’s probably not the best advise lol).

Funny you should mention about the set/rep scheme because I always think I’ve found the “perfect one”, then several weeks later it feels stale again. I change it, and then suddenly I’m like “this is the one!”…so I think the moral of the story, as many gurus out there say, is to rotate through reps schemes (which many advanced ones like yourself tend to do naturally anyway). Many gurus say that keeping the same rep/set scheme for too long leads to stagnated strength, and by extension muscle gains.[/quote]
I have experienced different results from different set and rep ranges, ex. I get much leaner without any diet changes doing a 10x10 program,and then the heavier weight, lower rep range gives me a fuller filled out look to my muscles. I know that is controversial, but that is what I have experienced.

89

[quote]AquaCruzer wrote:
As far as getting your shoulders better, did you only do facepulls and stop bench pressing?[/quote]
I really think standing MP has improved my shoulder stability. I make sure that the bar starts at my clavicles, elbows in front of me and in line with my wrists, I hold my head in a sniffing position to get my chin out of the way until the bar is at forehead level, then I drop my chin to a normal position while pushing the bar back over the middle of my head. I have also found it to my advantage to drop my shoulders as the bar goes over my head which lets my upper back stabililze my shoulders.I have also found that if the bar stays in front of my head, that it puts a lot of pressure on my lower back and actually hurts my shoulders. I really think this has increased the muscles that stabilize the shoulder.

90

[quote]buzza wrote:

[quote]bwhitwell wrote:
Currently I am doing 10x3 with 80+% 1rm with 1 min rest intervals. I like the explosive 3 reps with a fast pace using heavy weight. When I get 10x3 with a weight, I add 5 lbs the next workout. If I can’t get 3 reps, then I do only 2 reps, but increase the sets to get a total of 30. I don’t train to failure, which I ALWAYS did in the past with every exercise and set, the set now stops when I can’t explode the weight up.

very interesting.

[/quote]
Yea, I am just trying new things and right now it fits the bill, always subject to change.

91

[quote]DoveofWar08 wrote:
Glad to hear your shoulder is improved. Thats a very interesting take on set/rep and specialization routines. I’m looking forward to more updates. Keep posting stuff like this if you can, lifters like you are an inspiration to us younger folks.[/quote]

Likewise, the younger folks inspire me.

92

[quote]bwhitwell wrote:

[quote]buzza wrote:

[quote]bwhitwell wrote:
Currently I am doing 10x3 with 80+% 1rm with 1 min rest intervals. I like the explosive 3 reps with a fast pace using heavy weight. When I get 10x3 with a weight, I add 5 lbs the next workout. If I can’t get 3 reps, then I do only 2 reps, but increase the sets to get a total of 30. I don’t train to failure, which I ALWAYS did in the past with every exercise and set, the set now stops when I can’t explode the weight up.

very interesting.

[/quote]
Yea, I am just trying new things and right now it fits the bill, always subject to change.[/quote]

Master,
i’m doing since two weeks something similar to your,
just one compound (light incline bench,military press,etc etc),88% of my 1rm,1m rest,very explosive movements, 5x3 first week,6x3 second week,7x3 third week,on fourth week I try to add 2kg/5lb to the bar and start again.
I wanted to try something different after almost 2 years of rest pause training,Hernon style sessions were good but i’m lazy in deloading the bar each set:-) …with many sets of few reps I can concentrate on each rep,I felt RP to failure was becoming very taxing as I was always pretty tired (no matter how much- 5000- kl per day).
strangely(???) after first session of 5/6/7x3 i had serious doms like I was untrained…

Mike

93

[quote]buzza wrote:

[quote]bwhitwell wrote:

[quote]buzza wrote:

[quote]bwhitwell wrote:
Currently I am doing 10x3 with 80+% 1rm with 1 min rest intervals. I like the explosive 3 reps with a fast pace using heavy weight. When I get 10x3 with a weight, I add 5 lbs the next workout. If I can’t get 3 reps, then I do only 2 reps, but increase the sets to get a total of 30. I don’t train to failure, which I ALWAYS did in the past with every exercise and set, the set now stops when I can’t explode the weight up.

very interesting.

[/quote]
Yea, I am just trying new things and right now it fits the bill, always subject to change.[/quote]

Master,
i’m doing since two weeks something similar to your,
just one compound (light incline bench,military press,etc etc),88% of my 1rm,1m rest,very explosive movements, 5x3 first week,6x3 second week,7x3 third week,on fourth week I try to add 2kg/5lb to the bar and start again.
I wanted to try something different after almost 2 years of rest pause training,Hernon style sessions were good but i’m lazy in deloading the bar each set:-) …with many sets of few reps I can concentrate on each rep,I felt RP to failure was becoming very taxing as I was always pretty tired (no matter how much- 5000- kl per day).
strangely(???) after first session of 5/6/7x3 i had serious doms like I was untrained…

Mike [/quote]

Mike, I agree that 3 reps of 80+% 1rep max is very different than a lighter weight to failure. I think the fast twitch fibers are being used for all 3 reps for all sets which is more volume for that fiber type than when you use a mod weight to failure for a set or two.

94

[quote]bwhitwell wrote:

[quote]buzza wrote:

[quote]bwhitwell wrote:

[quote]buzza wrote:

[quote]bwhitwell wrote:
Currently I am doing 10x3 with 80+% 1rm with 1 min rest intervals. I like the explosive 3 reps with a fast pace using heavy weight. When I get 10x3 with a weight, I add 5 lbs the next workout. If I can’t get 3 reps, then I do only 2 reps, but increase the sets to get a total of 30. I don’t train to failure, which I ALWAYS did in the past with every exercise and set, the set now stops when I can’t explode the weight up.

very interesting.

[/quote]
Yea, I am just trying new things and right now it fits the bill, always subject to change.[/quote]

Master,
i’m doing since two weeks something similar to your,
just one compound (light incline bench,military press,etc etc),88% of my 1rm,1m rest,very explosive movements, 5x3 first week,6x3 second week,7x3 third week,on fourth week I try to add 2kg/5lb to the bar and start again.
I wanted to try something different after almost 2 years of rest pause training,Hernon style sessions were good but i’m lazy in deloading the bar each set:-) …with many sets of few reps I can concentrate on each rep,I felt RP to failure was becoming very taxing as I was always pretty tired (no matter how much- 5000- kl per day).
strangely(???) after first session of 5/6/7x3 i had serious doms like I was untrained…

Mike [/quote]

Mike, I agree that 3 reps of 80+% 1rep max is very different than a lighter weight to failure. I think the fast twitch fibers are being used for all 3 reps for all sets which is more volume for that fiber type than when you use a mod weight to failure for a set or two.[/quote]

do you think is the case to add some sets with lower % of load after the heavier sets?
or it’s better to alternate one session with higher % and the other with lower %?
thanx

Mike

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I can really see me turning into an old man in these pics. Definitely flat after working in the yard all day skipping some meals.

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chest

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tris

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quads

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