MadTitan is Sick...

Training Bodybuilding
81

[quote]Mateus wrote:

[quote]Mad Titan wrote:
Waylander----- you can add direct ab work to that list, but let me clarify. I went a year and some change without doing any direct arm work . The interesting fact is my arms got stronger and bigger, the number went up on every bicep exercise especially barbell curls and preacher curls. This validates what Bret’s work with EMG.

The thing to keep in mind is I do multiple variations of weighted pull ups/chin-ups twice a week for back (I don’t touch machines). The total amount of reps have gone up to 200 at times on the days that I have gone mad. There were no improvement on triceps which is the main reason I went back to direct arm work.

I still don’t spend an inordinate amount of time on them like some seem to do. I usually do 3 exercises 3 sets on them, now and again I do 4 sets. Triceps I spend more time on .

Mateus --I just tweaked my workouts 2 or so weeks ago which one do you want?[/quote]

I doesn’t really matter, unless you think it does. Just curious to see what you have found to be successful for you. Lets go with the setup that you had before you tweaked it. Thanks man![/quote]

Reps and sets = 5 x 5 or 4 x 8 ----

Monday
Legs
Front squats or Regular squats
Walking Lunges
stiff legged deadlifts

abs

Tuesday
Back + shoulders super set
Weighted wide grip pull ups + standing barbell press
weighted shoulder width grip chin ups + face pulls or bent over butterflies
sternum pull ups + L’s
Ropes or close grip chin ups + lateral raises

Wednesday
Chest and Biceps
Incline dumbbell press
flat bench dumbbell press
weighted dips
every other week I do incline bench dumbbell flies

Biceps
Barbell curls
preacher dumbbell curls + preacher hammer curls

Abs

Thursday
off

Friday
Back + shoulders same exercises but with less weight more reps less sets

Triceps
Rope extension
skull crushers
close grip bench (reverse grip)
reverse seated extension dumbbells—on preacher bench.

Saturday
Deadlifts half the times I do 10 sets
Front squats or regular squats–lighter weight less sets, more reps
Leg press

calves

82

^^Thanks! So it looks like everything is hit twice except for chest. Kinda like ME, DE days on the other body parts. Good stuff. Interested in what your diet is going to look like after these recent tweaks. Went ahead an ordered “Girth Control”. Hopefully its a good addition to the arsenal. Thanks again!!

83

Found the article… Google (in quotes): [quote]fitness model kelechi[/quote] Should be one of the first hits.

Para-workout nutrition:

Hey, OHP / weighted pullups are my first superset on upper day 1. Good to see I’m doing something right!

Mad Titan, when you talk about interlacing your routine with tabatas, farmers walks and plyometrics, do you do these at the end of a workout or in between supersets? Or do you do them on separate days? I’m guessing you only add tabatas when you’re looking for fat loss?

84

For the most part I either do them on separate days or I do them at the end of a workout that’s not intense–for example on a chest/bi day . Yeah I add them for fat loss.

85

Hey MadTitan, just curious why you do standing barbell presses vs. seated. I remember a thread a while back about how seated is better for bodybuilding.

86

Good routine.

I guess that, other than outside activity and controlled calories, it’s all those super-sets that helps you to stay lean year round (they act like a good a form of HIIT and keep the metabolism “roaring”).

87

[quote]Mad Titan wrote:
For the most part I either do them on separate days or I do them at the end of a workout that’s not intense–for example on a chest/bi day . Yeah I add them for fat loss.[/quote]

Thanks!

88

[quote]iwong wrote:
Hey MadTitan, just curious why you do standing barbell presses vs. seated. I remember a thread a while back about how seated is better for bodybuilding.[/quote]

Its a lot a harder than seated (if you haven’t already noticed). You engage more muscles (especially my abs which I don’t do that much direct work on) doing it standing. I try to do most of my movements standing most of the time. Try doing them standing for a month and so…then go back to seated and see how light the same weight feels

89

[quote]its_just_me wrote:
Good routine.

I guess that, other than outside activity and controlled calories, it’s all those super-sets that helps you to stay lean year round (they act like a good a form of HIIT and keep the metabolism “roaring”).[/quote]

I have checked my heart rate with a heart rate monitor when I’m doing back/shoulder combo its actually 85% of my max heart rate sometimes above that.

90

Hi Titan, I couldn’t help but notice that you do chest the day after shoulders, and biceps the day after back…what made you decide to do this? Have you noticed a difference in gains doing it other ways (that don’t overlap so much), or is this the best method you settled on?

Also, how come you superset some upper body exercises but not others?

Thanks!

91

The reason I did this was because I was getting ready for my contest. It does affect gains doing chest after shoulders and back. I’m not really looking to make any gains in the chest area so I don’t go hard (thus the reason for the placement). I’m probably going to switch everything around again slight (do chest a little later during the week)

92

Awesome job man. What is the most important thing you think AA taught you?

93

Thanks Carl! It would have to be the art of acquiring true knowledge.

94

This thread rocks.

Kudos to the Titan!

95

MT, you rock!

Could you please post your nutrients intake (p, c, f and how many meals)?

Oh, and knowing your height would be nice :slight_smile:

96

Great thread and a truly inspiring physique.

97

I don’t post much, but I stumbled upon this thread and you look great. I am sure its nothing short of years of dedication, hard work and a desire to improve. I follow a similar diet and workout scheme to yours and have had great success as well.

Good luck with your future competitions!

98

@ Schwarzfrer Thanks man,appreciate that!

@ D My diet right now is linear, I’m always curious so I’m following this protocol 2134 kcal, 132gC, 190gP, 94gF. I take my carbs before and after workout. I have a piece of fruit in the morning. Vegetables are unlimited since the are self limiting in its own right. I’m trying to see if I still make any gains following this while mitigating fat gain

I’m 5’9

@ Rocky Thanks brutha!

@ Traaviz thanks, its good to know my friends and I are not the only one finding success with it.

99

[quote]Mad Titan wrote:
@ Schwarzfrer Thanks man,appreciate that!

@ D My diet right now is linear, I’m always curious so I’m following this protocol 2134 kcal, 132gC, 190gP, 94gF. I take my carbs before and after workout. I have a piece of fruit in the morning. Vegetables are unlimited since the are self limiting in its own right. I’m trying to see if I still make any gains following this while mitigating fat gain

I’m 5’9

@ Rocky Thanks brutha!

@ Traaviz thanks, its good to know my friends and I are not the only one finding success with it.[/quote]

I don’t quite understand. It’s almost like you’re saying you’re trying to see if you’ll make gains with less than 2200kcal/day? Or is that just your “low” days?

100

Yes that’s just on low days. To clarify, what has changed from my previous diet is the carbs now its linear (taken at the same time everyday although the amount vary depending on workload that day)