The easiest thing for me to recommend would be SGSS. I’ve altered it to emphasize my upper body. I’ll post my current setup in my log.
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As time passes by I gravitate more and more towards high intensity compared to volume. I’ve always loved high frequency though (probably from my background as an athlete, and my knees get cranky if I don’t work them often enough). Anyway I read the DC article here on T-nation (How to build 50 pounds of Muscle) and I think I would really enjoy this. I’m gonna delve into FT tomorrow if I manage to sleep this night, because I feel like I have 2 neurons left, but at the same time that they are firing at the speed of light. Well yes these past months, with the emotional turmoil that I’m in, I don’t have the energy to do 2 hours sessions, so a single all-out set will suit me
Like 3010 tempo on everything? I played with tempo and TUT last year and I had the best muscle gains that year since the nooby gains.
Yeah but I believe my technique is now good enough, and that strength will go up by focusing on getting bigger (for now). These goals are like lifetime goals, in 3 years or more I don’t care. I just want to focus on hypertrophy for at least a year.
I love the front squats, and it hits my quads nicely, but compared to a machine, my core/upper back will obviously fail before my legs. I have done CTs programs most of my lifting career. And he coached me last year for like 9 months, when I did mostly pure hypertrophy work.
Oh yeah I was training like that before lockdown. And I did the 2A program twice. But I believe that right I would benefit more from a more “specialized”, bodybuilding routine where I can focus on my various weak points and do some isolation.
No, that’s probably the fastest tempo you should be employing ever if pursuing hypertrophy over performance.
More like 4-6 second eccentric
If you prefer reading, search for “THE MAXIMUM MUSCLE BUILDING REP”
Here are some examples of cognizant repetitions
https://www.instagram.com/p/BuWgHEbnTed/
https://www.instagram.com/p/Bxd_qaeDd-Z/
There’s another article on Thibarmy, Beef Up Your Body Composition, where you can read more about which exercises are likely to respond well to this type of training.
It was very nice of you to tag me in this company but not sure how much help I can be. My training has only been strength focused for a long while now, I’ve forgotten what hypertrophy training looks like !! There were already some great suggestions above so I would look at one of those proven plans that suits your preferred training style and go for it. What ever you choose make sure you commit 100%. Don’t question the sets or reps just question your intensity. Let the program set the path and then give it your best effort (no excuses). Good luck
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There’s always 5/3/1 beach body that I always thought looked cool
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Nooooo please I’ve spent a year doing sets with 4-10 secs eccentric or isometrics. I don’t have the mental fortitude right now for sets of 4-6 ecc for 12-15 reps on squats. I haven’t even trained in a week. I just want something to feel good, quick and intense, like a Mountaindog.
I watched both vieos and yeah I could see doing what Stevenson and Dante are doing (this is barely 3 secs pause not 4-5, not saying this is easy though). I looked at sample splits and I think I really like it, the exercises, variations etc
@simo74 of course but that doesn’t mean you don’t know about hypertrophy! And yeah, I’ve never changed anything in a program unless I had already done it as is.
@kleinhound I’ve always been interested in trying 5/3/1 myself, and used it with people. But the first line is “this is a program for performance, not aesthetics.”
How about just spending a few weeks in the gym having fun? Train more according to principle. Go hard when you feel like it. Pump it out when you prefer that?
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I’ve been doing this for a few weeks and I’m crumbling. And this has never happened to me before. Last year, when I was really bad, I would still go train, I would cry in the car with my gym partner, or in the changing room, but then I would still train. I need a plan, a goal. Then I had a coach, and a plan. Something to keep me accountable, motivated. Because right now, on my own, I can’t. Even though yeah I’ve set PRs, I’m continuously missing sessions.
Right now, for fun, on my off days or whatever, I just do nothing. I don’t want to do anything, I’m tired all the time and I can’t sleep. I don’t enjoy life. So I just feel not winging it and going for something might make me feel a little proud and motivated. I think I’m gonna go with the sample Doggcrapp routine here on T-nation
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I’m not super up-to-date with your log. Hopefully this doesn’t come across insensitive as I sympathise heavily with anyone struggling with the depths of their emotions: but, are you in therapy and if not have you considered it?
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It’s okay! I think I’m just an extra sensible person. I’ve always experienced emotions violently. I’ve done some therapy when I was a teen, it didn’t help much. That doesn’t mean it would not help this time of course. I talk a lot. I mean I did get better last time, and I was objectively feeling worse so…
Anyway I need all the money I can right now and therapy is expensive.
What you’re describing in terms of what you can or cannot handle does not line up with DC training. If you can’t handle 4-6 second eccentrics, you can’t handle DC training. Dante advocates for slow eccentrics, gut-busting intensity, and rest-pause sets are soul-crushing.
You mentioned Mountaindog. Something Meadows-related would fit a lot more with what you seem to be looking for.
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I don’t know what healthcare is like where you are but is it possible to receive therapy as medical care?
I probably can’t. It’s that I’ve been doing this for months and months and I need change (meaning slow eccentrics). Variety is what motivates me the most I think.
Though I love ball busting sets. Especially when It’s only one set. You don’t have to hold back. I’ll always remember, when my gym had a hack squat, and I did a 10 - 20 - 30 reps drop set on it. Oh my God, it hurt so much that at some point it stopped hurting! Almost like an orgasm lol
In the program I saw it just prescribed controlled eccentrics, explosive concentric. Maybe at the time this was enough for him.
You look great buddy, lats look incredible from the back.
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“Originally” DC was six days per week, rather than do full-body on three days during the week you did the front half of the body one day, and the other half on the next. Rested for one day. And then went back at it again. If the program you read was this one,
note that the interview isn’t even with Dante himself.
To help out I tried googling if any of Meadows programs can be run three days per week. It seems as if maybe Project Colussus. Omit the pump days.
Thank you! This is the body part I think I always trained like a bodybuilder so this would explain it (no point in 1 rep maxes pull-ups right?)
@Voxel yeah you’re right. I’ll keep delving in this kind of training then. I have Colossus, been waiting to do it for months! But I don’t want to do it the first time in a “bastardized” way if you get my point?
About therapy well my doc last year just prescribed me pills so… I think the best medicine for me would be changing jobs. Soon!
Yeah but it’s all lifting weights, and that’s just a tag line. Don’t be fooled by the buzz words and catch phrases. All you’ve gotta do is life weights and eat lots to grow. You’ve got this buddy.
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Well I haven’t done it but CT wrote the best damn program series. Those might be worth taking a look at.
531 could be something, use a low TM, use rest pause on the top set and rest pause 1 set FSL.
then you do some intensive assistance for lagging muscles, like dropsets and the likes.
Calves rope skip a lot.
It could be motivating to set the rep PR every time you go to the gym.
Maybe you give yourself to much time to think about your ex and your shitty job. Could you find something to get the negative thoughts away… like some education, I remember you said something about starting something after summer, you could learn something before you start. Something that could motivate you and give a positive mindset.
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Yeah I did the best damn several times. Including at the beginning of lockdown.
Actually doing this as part of my warm-up now. I used to suck so bad, like failing after 3 reps. I’m getting better.
Certainly but it’s hard to escape job, you’re there 8 hours a day. And the ghost of my ex is everywhere lol.
I am actually, because I’m hopefully will be working in the fields of sports. So every new program, new technique, new philosophy, new exercise I try is a tool to put in my toolbox.
So I actually trained today
A. Front squat 1 x 15 at 70 kgs
B. RDL 1 x 20 at 70 kgs
C. Floor press 1 x 20 at 70 kgs
D. BB rows 1 x 20 at 70 kgs
E. Fat gripz curls 1 x 18 at 30 kgs
F. Bodyweight triceps extension 1 x a lot to failure
G. Crunches 1 x a lot to failure
So, a quick “feel-good” session even if you never feel good doing front squats lol. Felt weak and tired, and my head was spinning at some point. But it felt good working out again, and I felt better afterwards. Really amazing feelings on the RDL, these past few months I’ve really gotten better at bracing and using my glutes. Didn’t go apeshit on all the exercies but that was a nice de-rusting, and was focusing on muscle contraction. Afterwards went eating a massive cheat with a friend. All in all this made me feel better.
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