I think the PED use (specifically probably gh and insulin) is leading to more bloated looking muscle with less density, definition and separation compared to the lifters who earned it the old fashioned way or those whose dosages would be considered TRT today. The heavier use of oil does help to make the muscles pop a bit more. I think the lighter use of oil now makes the muscles look a bit flatter
4 Likes
Quads and chest! Really thought I’d be in a time crunch, but no, I had ample time to finish everything in my session And still had time to spare! All of my sessions take about an hour to an hour and 15. I keep a really insane pace and I’ve noticed myself getting through an entire exercise of 6-8 sets in the time it takes many people to do 2 sets. Really efficient Hard training and it leads to the best pumps I’ve felt in my life and my physique is looking by far the best it’s ever looked in my life! All is well!
7 Likes
Not to start a debate but what’s your view on high vs low volume now.
1 Like
Having said that, what’s your opinion on low rest times?
Lately, there are a lot of people mentioning studies that preach three minutes rest for hypertrophy.
Do you believe that decreasing rest times should be a goal, like for example increasing weight?
Have you observed that although low rest times result in loss of strength in the beginning, later you have the ability to push the same weights without resting that much?
Is three to five minutes rest really necessary for hypertrophy or people are just lazy and hate to push themselves against metabolic fatigue while lifting weights?
2 Likes
I am definitely a very big believer in high volume at this point, but I still believe in low volume as well. Both will work and both will build muscle. Generally at this point, I’m of the belief that the more volume that you can survive and successfully recover from, the more you’ll grow. Intensity has to be somewhat monitored as you add volume. You probably only go to Failure on your last set, and probably don’t go to Failure on every single exercise. Last set will probably generally have a rep or two in the tank. Low volume should really be to absolute failure aside from squats and deadlifts just to ensure you’re really getting everything out of it that you can. Both styles incorporate very hard final sets, but it’s not like the sets leading up to that accomplish nothing for muscle growth. I also believe the pump is Anabolic.
You just have to be very much on top of your recovery with your protein, sleep, supplementation and hydration to make high volume work most effectively. Same goes for low volume, but you have more leeway. If someone is working crazy hours and their sleep and diet is crap, I think a low volume approach may be better. It’s all pretty nuanced, but I think if your goals are maximizing your Bodybuilding potential, more volume is the way to go. Maybe I’ll have a different answer for you in 20 years, but this is where I’m at on the issue right now.
6 Likes
I think low rest times are pretty tried and true in Bodybuilding culture. In the Golden Era, the Gold’s Gym crew, including Arnold, would use a lot of antagonist Supersets and low rest times (<60 seconds), Vince Gironda used low rest times with his clients, as low as 15 seconds with his 8x8 routine! And of course, Serge Nubret, who’s the primary inspiration for my current training, generally rested for around 30 seconds for upper body and 45-60 seconds for lower body. This was a time where high training volumes were generally accepted as the best way to grow. Low rest times elevate the pump, which I’ve stated that I believe is a factor that definitely aids in muscle growth. You’re transporting nutrient-rich blood (filled with aminos, carbs, HMB, ATP) to your muscle gritty abs saturating the area with it.
I believe it’s probably also good for your heart and overall level of conditioning. As an anecdote, my resting heart rate hovers between 49-52 bpm and I don’t do any cardio. It just makes training harder, which I think, generally is a very good thing. More sets, less rest =more challenge. I also use a style of lifting where I generally avoid the very bottom end of the movement and the very top to try to keep constant tension on the muscle. No pauses or taking breaths. I take a big inhale on the eccentric and exhale on the concentric. These constant tension reps help to further pool blood in the muscle.
Initially, you’ll certainly have to lower your normal weights, but that’s to be expected and that doesn’t mean it’s any less of a challenge for your muscles or less tension. Your muscles don’t know the number! Over time, you’ll still add weight and overload as you normally would. I also want to say that I believe the fatigue effects of low Rest times are overstated and not worth the fear they’ve generated in lifters of the internet age.My point with all of this is that lifters, for generations, have been reaping benefits from the metabolic stress associated with low rest time training and that shouldn’t be ignored! 3-5 minutes is definitely best for seeing the best strength output in a workout, but I don’t necessarily believe it’s best or necessary for muscle growth.
6 Likes
Really effective back and Hamstring day from the garage! Went pretty crazy on this one since I had the weekend off and was feeling really good! Nice weekend of playing Lego Batman 2 with my wife and eating some quality meals! Felt the slightest bit lethargic going into the session but after a few sets of pullups, I was feeling pumped and strong and ready to crush it! Tried to improve my form on the barbell rows as I noticed after recording myself that I had too much spinal flexion and elbows were too far out. Just trying to always improve. Hamstrings were extra brutal especially with the isometric pauses and pulses on Romanians! Hyped for arm day tomorrow!
8 Likes
Don’t you find that this particular day is dominated by back exercises?
Would you do more exercises for hamstrings if you had more machines or equipment?
Or hamstring training is so intense that you don’t need that much exercise variation like the back?
The back has so many more parts to it than hamstrings. Also, yes my back just seems to be able to tolerate way more work than my hamstrings. I could hardly bend my leg behind my body while standing up at all! When I’m at the gym sometimes I’ll do both a lying and a seated leg curl plus a Romanian. My hamstrings get crazy sore from just that. You’ll find I typically only do 2-3 moves for Biceps and triceps per session as well. A lot of this is just intuitive and what my body feels like it can handle on a given day. After the Romanians with the pauses, I held a hamstring stretch for 75 seconds with just my bodyweight and that was that. I don’t think I could’ve gotten much more out of them. The iso-holds are a pretty new addition and I’m really liking them. They add a ton of challenge and Pump to the hammies
4 Likes
Double log post today because I forgot to log yesterday’s shoulder and arm workout. My arm workout was absolutely intense and stretched the skin of my arms to the max! Honestly same for all of the muscle groups I hit here. Delts, quads, pecs were all engorged and veiny! (Pause?)
I was so crooked on squats on my first few reps, so I was trying to consciously adjust my hip positioning and really drive internal rotation on my warm ups. I felt a pop in my left hip and everything was feeling so much better after that and all of the reps were so much smoother! I should note that I’m back to doing my squats on ramps, which I definitely find helps, especially with keeping my torso more upright and keeping more direct tension on the quads. Really was loving the feeling of everything on chest today and I was feeling strong. I felt like everything was connecting really well and my muscular endurance was feeling insanely good. Then I got a few sets into incline scoop flys and I was really feeling the challenge even with the tiny weights of the 25s, I knew I was finished! It was a great way to finish off the pump, particularly in my upper chest! Already back to back and hams tomorrow! Ready to tear the house down!
8 Likes
Back and hams! Had just a fantastic session today!! 96 pullups to open the workout is always a serious wake-up call. The lats wake up and know it’s time to play!! Really really liked having T-Bar Rows in there. I know it’s been a bit since I’ve done those and they were really fantastic today. My form was locked in and I was loving it! I’m embarrassed to say that I did “cable twist and shouts” today and actually really liked them like a real pencil-necked geek. Oh well! Went light on Romanians today to really focus on form and hitting that iso-hold at the bottom. Just brutal.. What’s wrong with me? Oh yeah, I want freaking shredded hamstrings lol
7 Likes
Oh my good lord that is some epic work!
4 Likes
Nice profile pic.
2 Likes
Thank you sir! I have contemplated it for a bit because I really like that photo, but resisted just because of familiarity!
@rugby_lifting definitely not for everybody, but I heard Seth Feroce say one time he never grew a back until he started each opening each back day with 100 Pull ups. Maybe I’m just 4 away from the truth
4 Likes
You got me over here squinting to see where the funkhouse mirror photoshop is.
3 Likes
Oh yeah, keep an eye out for the space time continuum warping around my very being! I’m always doing that on Craig Golias’ pictures lol
2 Likes
You are gifted!
1 Like
It’s not so bad when you break them into 8 sets of 12!
I seriously think I had the best arm pump that I’ve had not just in weeks but probably months today! Really not sure why. Maybe it was the rest day right before, but boy howdy this was incredible! Sadly I was watching Oklahoma State get torn apart by Oregon, but maybe that’s what fueled me! I am very hyped for chest and quads tomorrow!
6 Likes