I’m gonna give Max-OT a try. I’ve been training with higher frequencies for about 3 years (each bodypart twice every 8 days) and I’ve seen good results, but I want to see how my body responds to the longer recovery times.
[quote]kingbeef323 wrote:
Thanks man. As far as eliminating deadlifts, I do RDL’s as my main compound hamstring movement. I stopped doing deadlifts because I have a ridiculous biomechanical advantage for the movement and as such, I feel RDL’s are much more effective at working my hamstrings through a full stretch ROM. Getting as strong on RDL’s as I used to be at deadlifts has resulted in much better hamstring growth.
[/quote]
Interesting. I’m in the same boat long legs short torso, my standard deadlift blew up very quickly but I didn’t get a whole lot of hamstring development from it. I’m just starting now to focus on RDL’s (2 weeks in) and if soreness is ANY indicator I feel like I can barely walk the next day. Only ever felt soreness in my low back from standard DL’s.
Also I’ve always found standard squatting extremely uncomfortable especially back squatting. I’ve been focusing on the hack squat machine, do you stick with BB hack squats mostly or machine squats?
Do you have any suggestions for people with long legs and short torso’s in general?
Do you change your routine around a little bit like the program insists on doing? (changing order of exercises and stuff)
[quote]therajraj wrote:
Interesting. I’m in the same boat long legs short torso, my standard deadlift blew up very quickly but I didn’t get a whole lot of hamstring development from it. I’m just starting now to focus on RDL’s (2 weeks in) and if soreness is ANY indicator I feel like I can barely walk the next day. Only ever felt soreness in my low back from standard DL’s.
Also I’ve always found standard squatting extremely uncomfortable especially back squatting. I’ve been focusing on the hack squat machine, do you stick with BB hack squats mostly or machine squats?
Do you have any suggestions for people with long legs and short torso’s in general?
[/quote]
I use pretty much the exact machine you have in that picture. Usually people with long legs and short torso’s have pretty long arms like myself, so pretty much what I’ve mentioned already. RDL’s > Deadlifts for hamstrings and to try machine squats if your leg development from free weight squats doesn’t seem to be going that well.
@ Howie: Yes I change the routine after ever 1 week break.
Right on. I think that this lower frequency could do me some good for a while.
Just curious, why don’t you talk about your lifts?
Very good stuff though.
[quote]kingbeef323 wrote:
[quote]therajraj wrote:
Interesting. I’m in the same boat long legs short torso, my standard deadlift blew up very quickly but I didn’t get a whole lot of hamstring development from it. I’m just starting now to focus on RDL’s (2 weeks in) and if soreness is ANY indicator I feel like I can barely walk the next day. Only ever felt soreness in my low back from standard DL’s.
Also I’ve always found standard squatting extremely uncomfortable especially back squatting. I’ve been focusing on the hack squat machine, do you stick with BB hack squats mostly or machine squats?
Do you have any suggestions for people with long legs and short torso’s in general?
[/quote]
I use pretty much the exact machine you have in that picture. Usually people with long legs and short torso’s have pretty long arms like myself, so pretty much what I’ve mentioned already. RDL’s > Deadlifts for hamstrings and to try machine squats if your leg development from free weight squats doesn’t seem to be going that well.
@ Howie: Yes I change the routine after ever 1 week break.[/quote]
so I clicked on the topic KingBeef: How did you get so BEEFY? and didn’t know what it was about then even before reading It I saw you avatar and was like %$#& me that guys huge. Congrats.
[quote]Professor X wrote:
Other than that, good job articulating your thoughts. You are definitely one of the more stand out posters here.[/quote]
This is what I am most impressed about. Thanks for sharing KB
[quote]Liv92 wrote:
Just curious, why don’t you talk about your lifts?
[/quote]
i noticed alot of the bigger guys are too modest to talk about their numbers. its the 140 guys who like to e-brag about made up huge lifts that share their numbers. plus if the big guys share their numbers alot of smaller guys will (most likely) go “wow hes lifting 2,3,400lbs more than me thats why hes so big, ill never get there i give up.” its only the hardcore, dedicated smaller guys who will go “alright so once i add 200lbs to my bench and eat enough ill look way different… if. i. eat. enough”
just speculating of course lol.
[quote]kingbeef323 wrote:
[quote]hlss09 wrote:
KB: Are you using MAG-10 or some other casein hydro? Also, you don’t have carbs around training? And each pulse is 1 scoop?
BTW, you’re looking beefed up from the teeth up! Good work, time to find a nice woman on the beach, settle down and have a couple kids! But seriously, you’re gonna mop up this summer, looked ripped up from the tips up![/quote]
2 scoops of a different product.
hey king beef, looking huge man nice progress.
just curious if you have any input on if the casein hydro is necessary for pulsing or if BCAAs will do. i read profx is huge on the mag10 and if youre using a similar casein hydro then it might be doing something regular BCAAs cant do?
thanks!
Ordered some ultra/mega/whatever cissus… Going to test that one out… I rarely pay attention to new supps anymore, but perhaps this one will be worth it. Thanks for bringing it up.
[quote]wannabebig25 wrote:
[quote]kingbeef323 wrote:
[quote]hlss09 wrote:
KB: Are you using MAG-10 or some other casein hydro? Also, you don’t have carbs around training? And each pulse is 1 scoop?
BTW, you’re looking beefed up from the teeth up! Good work, time to find a nice woman on the beach, settle down and have a couple kids! But seriously, you’re gonna mop up this summer, looked ripped up from the tips up![/quote]
2 scoops of a different product.
hey king beef, looking huge man nice progress.
just curious if you have any input on if the casein hydro is necessary for pulsing or if BCAAs will do. i read profx is huge on the mag10 and if youre using a similar casein hydro then it might be doing something regular BCAAs cant do?
thanks!
[/quote]
I use what’s essentially a “specially formulated” blend of EAA’s not CH.
[quote]Cephalic_Carnage wrote:
Ordered some ultra/mega/whatever cissus… Going to test that one out… I rarely pay attention to new supps anymore, but perhaps this one will be worth it. Thanks for bringing it up.
[/quote]
I hope you ordered the exact one that I mentioned, SuperCissusRx by USP Labs. That’s the one that works well for a lot of people. You try the french presses with the big ez bar yet?
[quote]Cephalic_Carnage wrote:
Ordered some ultra/mega/whatever cissus… Going to test that one out… I rarely pay attention to new supps anymore, but perhaps this one will be worth it. Thanks for bringing it up.[/quote]
LOL…I did the same thing Friday night CC. The discomfort in both hips and both elbows is driving me crazy. ART and chiro visits are getting out of hand expensive and DC will break ya down after a while.
Definitely got the exact brand you mention KB and it was relatively inexpensive. We’ll see just how good this stuff works. Has great reviews everywhere I looked…
Exactly 1 year of progress.
i want to put my milk in your coco puffs.
bump.
g’damn dude. awesome.
[quote]kingbeef323 wrote:
Exactly 1 year of progress.[/quote]
You added size all over, but your traps and delts really seem to have blown up. Awesome progress man!
[quote]kingbeef323 wrote:
Exactly 1 year of progress.[/quote]
you added size all over AND your abs look sharper. i hate you lol 
[quote]kingbeef323 wrote:
I hope you ordered the exact one that I mentioned, SuperCissusRx by USP Labs. That’s the one that works well for a lot of people. You try the french presses with the big ez bar yet?[/quote]
What kind of dosage were you taking on these? and did you load them in the beginning?
[quote]kingbeef323 wrote:
Ooookk, on to current training.
I’m back to training Max-OT style and I think I will continue to train this way for the foreseeable future, as it works VERY well for me. Making the same absurd gains I was last time I followed it’s principles and I am spending MUCH less time in the gym. Don’t know why I ever stopped (well actually I do, it’s called program ADD, lol).
For those that aren’t Familiar with this style of training (I know I’ve seen a few threads about it on here I think there’s even one on the front page now) I will reiterate.
- Each workout should last approximately 45ish minutes.
- Train only 1 or 2 muscle groups per workout/day.
- Do 6 to 9 total heavy sets for large, 4-6 sets for small muscle groups.
- Do 4 to 6 reps per set to failure.
- Rest 2 to 3 minutes between sets.
- Train each muscle group once a week.
- Take a 1 week break from training every 8 to 10 weeks.
A lot of people seem to have concerns about their joints and injuries when training in the Max-OT rep range all the time but if you warm up properly as well as take the week off every 8-10 weeks (most people don’t) it shouldn’t be an issue. I also take super cissus, which is the BEST thing I’ve ever done for my joints, they never bother me now. Here’s my current split:
Monday - Chest/Tris (International chest day ftw)
Incline dumbbell Press - 3x4-6 <-Don’t think I’ll ever not start a chest routine with this exercise even if it’s just 1 set. King of chest exercises IMO.
Flat Barbell Press - 2x4-6
Dips - 2x4-6
Pushdowns - 2x4-6
French Press - 2x4-6 ← Favorite triceps exercise. I really feel that it’s responsible for a good deal of my triceps size and why my long head is so good.
Tuesday - Back/Bis (I don’t know if I’d like these rep ranges for a beginner for back work or someone with poor mind muscle connection to their back, but it works very well for me because my mmc is excellent and I do 2 second negatives on each rep, which slightly reduces the amount of weight I can use but makes the exercises more effective, IMO.)
Barbell Rows - 3x4-6
Neutral grip Pulldowns - 2x4-6
Medium Grip pulldowns - 1x4-6
Seated Rows - 2x4-6
Pinwheels - 2x4-6
Alternating Dumb curls - 2x4-6
Wednesday - Legs (Extreme focus on 2-3 second negatives for all exercises is helping my legs tremendously. Quads especially, since I’ve also ditched the back squat for a while)
Lying Leg Curls - 2x4-6
RDL’s - 2x4-6
Cybex Leg Press - 2x4-8
Leg Press - 2x4-8
Hack Squat - 2x4-8
Thursday - Shoulders
Seated OH Barbell Press (ass slid forward so it’s more like a super high incline press) - 2x4-6
Seated Dumbbell Press - 2x4-6
Cable Laterals - 3x6-8
Dumbbell Laterals - 1x6-8
Rear Delt raises on inlcine bench - 3x-6-8 ← Was doing very high reps (20-40) on this for a while which worked great, just recently came back to the heavy rep range.
Friday - Traps/Calves/Abs/Forearms
Shrugs - 3x4-8
Standing calf raises - 3x4-8 (my calves are growing suprisingly well from being trained once
Seated calf raises - 3x4-8 a week like this.)
Cable Crunches - 2x10-12
Weighted Leg Raises - 3x10-12
Reverse wrist curls - 2x8-10
Wrist curls - 2x8-10
Static Holds - as much holding time as I can get in 8 mins moving up in weight when total holding time increases by 20% (just came up with this and added it in for this week, hopefully it helps)[/quote]
Are you using this split and order every week or are you following the Max-OT schedule as outlined on their site?
Hey kingbeef, what’s your take on volume in regard to trap work. I just starting working them again last week and I was doing heavy shrugs twice that week. 315x9 the first day and then 365x9 and 415x7 the second day along with my usual deadlifting and they already look bigger. Do you think this volume is optimal or do I need more? I did one set the first day and two sets the second (they weren’t back to back).
This may be a stupid question.