Mass Routine

Training Bodybuilding
41

[quote]LA wrote:
Don Alessi
http://www.t-nation.com/findArticle.do?article=188id2
John Davies
http://www.t-nation.com/findArticle.do?article=215comp2
Christian Thibaudeau
http://www.t-nation.com/findArticle.do?article=240bic2
http://www.t-nation.com/findArticle.do?article=229mon2

finally!
Exercises You’ve Never Tried, Volume 5
by Chris Shugart and TC
http://www.t-nation.com/findArticle.do?article=239exer2
[/quote]

Again, about the 35-70 pounds. I am pretty sure that Westside’s training based on years of experience and previous European training states that the optimal % for explosive training is %60. Please correct me if I am wrong. So with this percentage, our 35-70# jump squatter would have a squat between 60-110 pounds, what a powerhouse.

42

[quote]Sxio wrote:
74 wrote:

. And Hammerhead, I can say the same to you in regard to lunges. In how many sports do you end up in a lunge position?

.
[/quote]

What your point? Explain to me how a machine exercise over rules a functional exercise?..In sports your are in all types of positions…What postion is a runner? I know for sure he is not lying on his back…

43

Assuming “TheReason” is still reading this thread I agree with Nate Dogg. Use some supersetting and you’ll be more efficient in the gym. With your practice time included you’ve set yourself up for too much work with that routine.

The rest of you…

How about starting a Jump Squat thread??? Hmmmm?

44

You know, it’s funny I got the new NSCA journal in the mail yesterday and I was flipping through it, skimming abstracts. I noticed the following study and it made me think of this little argument that’s going on. I don’t necessarily think that squat jumps are a great exercise for athletes, but obviously some people are using them and believe them to be effective.

Comparison of Loaded and Unloaded Jump Squat Training on Strength/Power Performance in College Football Players
Jay R. Hoffman, Nicholas A. Ratamess, Joshua J. Cooper, Jie Kang, Art Chilakos, and Avery D. Faigenbaum

ABSTRACT

Hoffman, J. R., N.A. Ratamess, J.J. Cooper, J. Kang, A. Chilakos, and A. D. Faigenbaum. Comparison of loaded and unloaded jump squat training on strength/power performance in college football players. J. Strength Cond. Res. 19(4):810?815. 2005.?The purpose of this study was to explore the effects of 5 weeks of eccentrically loaded and unloaded jump squat training in experienced resistance-trained athletes during the strength/ power phase of a 15-week periodized off-season resistance training program. Forty-seven male college football players were randomly assigned to 1 of 3 groups.

One group performed the jump squat exercise using both concentric and eccentric phases of contraction (CE; n = 15). A second group performed the jump squat exercise using the concentric phase only (n = 16), and a third group did not perform the jump squat exercise and served as control (CT; n = 16). No significant differences between the groups were seen in power, vertical jump height, 40-yd sprint speed and agility performance.

In addition, no differences between the groups were seen in integrated electromyography activity during the jump squat exercise. Significant differences between the CE and CT groups were seen in ? 1RM squat (65.8 and 27.5 kg, respectively) and ? 1RM power clean (25.9 and 3.8 kg, respectively). No other between-group differences were observed. Results of this study provide evidence of the benefits of the jump squat exercise during a short-duration (5-week) training program for eliciting strength and power gains.

In addition, the eccentric phase of this ballistic movement appears to have important implications for eliciting these strength gains in college football players during an off-season training program. Thus, coaches incorporating jump squats (using both concentric and eccentric phases of contraction) in the off-season training programs of their athletes can see significant performance improvements during a relatively short duration of training.

45

[quote]hammerhard wrote:
What your point? Explain to me how a machine exercise over rules a functional exercise?..In sports your are in all types of positions…What postion is a runner? I know for sure he is not lying on his back…[/quote]

I don’t think the leg press over rules a functional exercise, squats are obviously superior. But I think the leg press has it’s place. You said it has zero crossover. I don’t think so. If you use your legs in your sport, and then you make your legs stronger using any exercise, there will be a crossover as they’re now stronger.

I reread your post though and you said ‘single leg’. i thought you said ‘single joint’. My mistake! I was thinking “man how is a single joint exercise sport specific?”

Why I asked though is because you said lunges would be more sport specific, and I don’t see how they are, except that lunges will work more muscles. You can do both explosively if you wish, but I they’re more bodybuilding than ‘sport specific’. As has been stated many times before, if you want sport specific, play the sport. In the gym it’s easier to train qualities such as speed or explosiveness and let the athlete utilise that increased quality on the field or court.

Not many basketballers are going to say “i owe it all to lunges”. They’ll more likely put it down to the hours they’ve spent practising basketball.

74 - you sound like an angry man. Good luck with that.

46

Bill Foran, Miami Heat Strength and Conditioning Coach

http://www.centrodeestudos.org.br/pdfs/tforca2.pdf
Southern Cross University, Australia

http://www.gssiweb.com/reflib/refs/26/d0000000200000067.cfm?pid=96&CFID=2844085&CFTOKEN=66807932
William J. Kraemer, PhD, Penn State University
I’ll highlight this quote:
“These results were similar to those obtained by Berger (1963), who also found that training with jump squats loaded at 30% of maximum resulted in greater increases in vertical jump than did training programs consisting of traditional weight training, drop-jump training, or isometric training.”

How about this quote by Eric Cressey:

"There’s no such thing as primary in any of my programs. Sports are chaos, and you need to prepare your athletes for the unpredictable nature of competition by exposing them to variety in the weight room. We’ll box squat and free squat to above and below parallel with both quad and hip dominant movements. They’ll go against bands/chains, from pins/chains, and do JUMP SQUATS, etc. "

I dont see how you can deny the usefulness of jump squats in an athlete’s development. With all your experience in the collegiate strength and conditioning world I’m sure you’ve taken a stroll through a few D3 locker rooms. You’ll see a ton of athletes who can squat 400lbs and can power clean like a beast but their vertical jumps are stuck in the 25-28" range. Jump squats certainly can serve a useful function. The problem with squats is the deceleration portion at the top of it. Therefore, these lifts teach the athlete to decelerate at toe-off- exactly the opposite of what should happen on the court! Jump squats help an athlete transfer this strength into toe-off power. You might want to take a look at some stuff by Siff or Verkhoshansky. Do you NEED to do jump squats? Of course not. Can they be a valuable ingredient to an athlete’s repertoire once a base level of strength has been established? HELL YES!

I realize you are going to disregard this completely seeing your incredible level of knowledge and expertise.

I am not claiming to be more knowledgeable than anybody. It is hard work learning to decipher the misinformation from what is really good advice. Have I, myself used jump squats in my program? Yes. Do I think they helped? Yes. Have I produced good results? Well my vertical has gone from 29" to 32.5" in less than a year. That a true vertical test. It is not elite level but I hope to break the 35" barrier by next year. In case you were wondering, I go to Stevens Institute of Technology and play volleyball for them. We aren’t a huge school but we finished 3rd in the nation in D3 last year and should be in the top 5 in the country this year in the pre-season rankings. Some of us do use jump squats in our program. Do I think the jump squats are responsible for my gains in vertical leap? I think they contributed. Can I say for certain that they helped? No. However, it is my belief that some athletes can benefit from jump squats.

One last point: just because a college team uses a certain program doesn’t make it right. Michigan is a perfect example of an incredible football program with an abysmal strength and conditioning program. There are NFL teams that are HIT, enough said.

47

[quote]74 wrote:
LA wrote:
Don Alessi
http://www.t-nation.com/findArticle.do?article=188id2
John Davies
http://www.t-nation.com/findArticle.do?article=215comp2
Christian Thibaudeau
http://www.t-nation.com/findArticle.do?article=240bic2
http://www.t-nation.com/findArticle.do?article=229mon2

finally!
Exercises You’ve Never Tried, Volume 5
by Chris Shugart and TC
http://www.t-nation.com/findArticle.do?article=239exer2

Again, dates. Why is it that every jump squat picture shows a demonstration with an empty bar? I wonder why? And the load in Thibaudeau’s article, 45-70 pounds? You can use 2 35# DB’s. Hardly presents any challenge and eliminates the bar on the back. Again, the exercise is not bad but it has no practical application in athletic strength and conditioning. All of these authors write articles for their website (T-Nation). Don’t you think they have a vested interest in you returning to their site to read more articles?

So, the more they write the more frequently you return. Strength and conditioning coaches only have a vested interest in wins and that is why you will never see a strength and conditioning program for athletes with jump squats.

[/quote]

Well, what did you think I had in mind, strapping your 1RM to your back and doing jump squats? Of course you use a very light relative weight.

48

how about this:

Monday- Upper Body Strength
BB Bench Press- 3 sets
BB Rows- 3 sets
Military Press- 3 sets
Tricep Extensions- 3 sets
DB Curls- 3 sets

Tuesday- Legs
Squats- 4 sets
Leg Press- 3 sets
Leg Curls- 3 sets
Calf Raises- 3 sets

Wednesday- Upper Body Hypertrophy
Incline DB Press- 3 sets
Chinups- 3 sets
DB Shoulder Press- 3 sets
Pushdowns- 3 sets
Incline DB Curls- 3 sets

Thursday- Rest

Friday- Rest

Saturday- Upper Body
Close-Grip BP- 3 sets
Upright Rows- 3 sets
Lat Pulldowns- 3 sets
Dips- 3 sets
Shrugs- 3 sets
Preacher Curls- 3 sets

Sunday- Rest

Monday- Rest

Tuesday- Repeat

49

[quote]TheReasonSF3 wrote:
how about this:

Monday- Upper Body Strength
BB Bench Press- 3 sets
BB Rows- 3 sets
Military Press- 3 sets
Tricep Extensions- 3 sets
DB Curls- 3 sets

Tuesday- Legs
Squats- 4 sets
Leg Press- 3 sets
Leg Curls- 3 sets
Calf Raises- 3 sets

Wednesday- Upper Body Hypertrophy
Incline DB Press- 3 sets
Chinups- 3 sets
DB Shoulder Press- 3 sets
Pushdowns- 3 sets
Incline DB Curls- 3 sets

Thursday- Rest

Friday- Rest

Saturday- Upper Body
Close-Grip BP- 3 sets
Upright Rows- 3 sets
Lat Pulldowns- 3 sets
Dips- 3 sets
Shrugs- 3 sets
Preacher Curls- 3 sets

Sunday- Rest

Monday- Rest

Tuesday- Repeat

[/quote]

Without listing your rep schemes or proposed intensity, that is still pretty vague. I will tell you this though, bench pressing 3x per week + curls 3x per week + any leg exercises at all 1x per week (which are mostly poor anyway) is usually the sign of a bad routine.

How about this:
Click on the link below and read it. Then do it. Don’t change anything.

http://www.t-nation.com/readTopic.do?id=459321

50

after thinking about it, i think westside for skinny bastards part 2 would be perfect for me. id only have to lift 3 days a week, which is perfect, because of basketball.
here is the excercises im gonna use. have some questions on them.

Max-Effort Upper Body Lifting
Barbell Bench Press- Work up to a max set of 3-5 reps- question. so i only do 1 heavy set of bench on this day? lets say i want to do 170 for that max set for 5 reps. how do i warmup for 170?

Incline Dumbbell Bench Press- Perform 3-4 sets of 6-10 reps (do i go to failure on this)

Seated Cable Rows supersetted with Straight Arm Lat Pulldowns- Perform 3-4 supersets of 8-12 reps of each exercise (to failure?)

Barbell Curls- Perform 3 sets of 6-10 reps (to failure?)

Lower Body Strength Training
Deadlifts- Work up to a max set of 3-5 reps (against, how should i go at doing this?)

Lunges- Perform 3 sets of 8-12 reps

Hyperextensions- Perform 3 sets of 8-12 reps

Barbell Shrugs supersetted with Plate Pinch Gripping- Perform 3-4 supersets.

Repetition Upper Body Strength Training
Barbell Bench Press- Work up to 3 sets of max reps, rest 90 seconds between sets (max reps with 95lbs., 135lbs., 185lbs. or 225lbs.)- should i do 95 since it is supposed to be a lot of reps and i max out around 200?

Chest Supported Rows supersetted with Straight Arm Lat Pulldowns- Perform 3-4 supersets of 8-12 reps of each exercise.

Dumbell Shoulder Press- Perform 3 - 4 sets of 8-15 reps.

Incline Alternate Dumbell Curls supersetted with Triceps Pushdowns- Perform 2-3 supersets of 8-12 reps of each exercise.

51

That’s fine dude. Remember, the first step to getting stronger is to actually get in the weightroom! As a beginner I DEFINITLY suggest starting off with a pre-made program by a coach on this site until you really learn how to lift. I followed WS4SB when I first started and saw great results. After a little while I modified it slightly to fit me a little better but still use basically all of its principles. It works well.

Just remember that there are plenty of athletes out there who made incredible gains with less-than-perfect programs because they worked their asses off. A person with great work ethic and a crappy program will get better gains than a person with a crappy work ethic and a great program.

52

yeah i have a good work ethic. im not a beginner though. id consider myself and intermediate lifter. for the max effort days how are you supposed to work up to a max set of 3-5 reps?

53

would this be good to work up to max sets (found this on another forum)

50% 1 rep max x 5, 60% x 4, 70% x 3, 80% x 3, 85% x 3, 95% x 3, 100+% x 2-3 (new record)

54

[quote]TheReasonSF3 wrote:
would this be good to work up to max sets (found this on another forum)

50% 1 rep max x 5, 60% x 4, 70% x 3, 80% x 3, 85% x 3, 95% x 3, 100+% x 2-3 (new record)[/quote]

In my (admittedly limited) experience as a skinny bastard trying to put on size and strength, hitting 95% for 3 seems sort of excessive as part of your prep towards a PR that day. Anything over 80% I might just hit for 1 on my way up, at least until I was confident I wasn’t pre-tiring myself to peak too low.

55

i think im just gonna try this today:

1x5 @45

1x5 @95

1x3 @115

1x2 @135

1x1 @160

1x max reps @175