I’m glad Prof X’s surgery went well and that he’ll be back into training very soon! I hope I speak for everyone in wishing him a swift and complete recovery.
[quote]darwin420 wrote:
I’m glad this thread resurfaced. It was a great and informative read for a n00b like me. I just wish I had some big dude at my gym, so I could train with and learn from them.[/quote]
I just found and read through the whole thread man is it amazing. I have big dudes at my gym but it’s a hell of a lot easier to ask questions on here then do the whole “excuse me why do you look so great” introduction at the gym.
Thanks for all the great advice Prof, looking forward to putting some of it to use.
Just wanted to get some feeback based on everything I’ve read on here I’m trying to set a new workout routine. I’m getting ready to bump my calorie intake up to 3000 and try a 6 day schedule.
All exercises will be 4 sets of 8 working up in weight and last exercise will be to exhaustions.
Day 1 Upper Chest:
Flat Bench Dumbbell Presses
HS Flat
HS Wide Grip
Pectoral Fly Machine
Day 2 Back
Bent over barbell Rows
Lat Pulldowns
Upright HS Row
Pullups
Day 3 Biceps
Standing EZ Bar
Seated Dumbbell Curls
Preacher Curls
Curl Machine
Day 4 Legs
Seated and Standing Calf Presses
Hack Squat
Leg Curls
Bulgarian Split Squat
Leg Press
Day 5 Upper Chest/Triceps
Incline Dumbbell
Incline Smith Machine
Incline HS
Overhead Tricep Rope Extensions
Single Arm Pressdowns
Tricep Dips
Day 6 Shoulders
Military Press
Lateral Raises
One Arm Laterals
Reverse Pec Dec
Shrugs
Day 7 Rest
Does this sound legit?
[quote]mann77 wrote:
Day 2 Back
T-Bar Rows
Lat Pulldowns
Upright HS Row
Pullups
Day 3 Biceps
Standing EZ Bar
Seated Dumbbell Curls
Preacher Curls
Curl Machine
[/quote]
first problem i noticed was this, you use your biceps in pulling motions, so it may not be a good idea to do this one after the other
[quote]mann77 wrote:
Day 5 Upper Chest/Triceps
Incline Dumbbell
Incline Smith Machine
Incline HS
Tricep Kickbacks
Single Arm Pressdowns
Tricep Dips
Day 6 Shoulders
Military Press
Lateral Raises
One Arm Laterals
Reverse Pec Dec
Shrugs
Day 7 Rest
Does this sound legit? [/quote]
also day 5 and 6, im not sure about you but after doing incline pressing, the next day there is no way in hell i’d be able to do a decent shoulders session the following day
I’m not X but that looks like too much. 6 days per week is a lot. That’d be a lot for a guy on 40 mg/ed Dbol and 750 mg/week of Test, and 8000 Cals/day! IMHO, of course — X will be on here soon with a better reply for sure.
[quote]mann77 wrote:
Just wanted to get some feeback based on everything I’ve read on here I’m trying to set a new workout routine. I’m getting ready to bump my calorie intake up to 3000 and try a 6 day schedule.
All exercises will be 4 sets of 8 working up in weight and last exercise will be to exhaustions.
Day 1 Upper Chest:
Flat Bench Dumbbell Presses
HS Flat
HS Wide Grip
Pec Dec Machine
Day 2 Back
T-Bar Rows
Lat Pulldowns
Upright HS Row
Pullups
Day 3 Biceps
Standing EZ Bar
Seated Dumbbell Curls
Preacher Curls
Curl Machine
Day 4 Legs
Seated and Standing Calf Presses
Hack Squat
Leg Curls
Leg Extensions
Leg Press
Day 5 Upper Chest/Triceps
Incline Dumbbell
Incline Smith Machine
Incline HS
Tricep Kickbacks
Single Arm Pressdowns
Tricep Dips
Day 6 Shoulders
Military Press
Lateral Raises
One Arm Laterals
Reverse Pec Dec
Shrugs
Day 7 Rest
Does this sound legit? [/quote]
Just to make it clear, no one is going to know if training that way is right for you at whatever stage of training you are at now.
For the most part, that is what my schedule looked like when I was training chest twice a week. The poster before me pointed out the number of days, but when only ONE body part is worked most days it leaves enough time for recovery. It usually takes me about 40 min to get in and out of the gym. This is not overtraining, and honestly, if working out for 30-40 min a day six days a week is enough to cause all gains to stop, you may not be cut out for gains beyond “general fitness level”.
You now have to find out if you gain from that or if you need to add more rest days…or if you need to try something different altogether.
It’s actually a decrease in hours in the gym but increase in intensity. I think I was doing to much of everything not enough of a single area. So I’m actually going from 6 hours a week in the gym on a 4 day plan to 4 hours a week in the gym on a 6 day plan. So definitely not overtraining like Prof X said.
Can’t wait to report results in a few months.
Thanks again
[quote]mann77 wrote:
It’s actually a decrease in hours in the gym but increase in intensity. I think I was doing to much of everything not enough of a single area. So I’m actually going from 6 hours a week in the gym on a 4 day plan to 4 hours a week in the gym on a 6 day plan. So definitely not overtraining like Prof X said.
Can’t wait to report results in a few months.
Thanks again[/quote]
In and out in 40 minutes sounds good to me too, almost aerobic in nature, the best of both worlds. Maybe I’ll try it too. Good luck, man!
[quote]jtg987 wrote:
mann77 wrote:
Day 2 Back
T-Bar Rows
Lat Pulldowns
Upright HS Row
Pullups
Day 3 Biceps
Standing EZ Bar
Seated Dumbbell Curls
Preacher Curls
Curl Machine
first problem i noticed was this, you use your biceps in pulling motions, so it may not be a good idea to do this one after the other
[/quote]
Isn’t back/biceps a standard combo? It seems actually splitting it to two days would make it even easier?
Last night was day one of the new workout timed the entire workout at 25 minutes. Got home and felt great, this morning was first time in I can’t remember how long that I woke up and my chest ached a bit! Hard to imagine I used to do 2 hour workouts on whole upper body and didn’t feel this sore in specific muscles the next day. Somehow knowing you only have 4 exercises and 4 sets really makes you bust your ass because you have to get exhaustion. Going to failure on last exercise really made a difference too. Last set of pectoral fly was 8 reps of 210lb (don’t laugh please remember I’m only 139lbs at this point) immediately dumped it down to 135 for 10 more reps.
Big fan so far.
So I’m visiting my home town and using a gym there that I must admit is far superior to my own. I noticed that there are actually two different machines the “pec dec” with pads and the pectoral fly with handles.
When I posted my new routine which I quite honestly lifted mostly from X I stated my final exercise on chest 1 day is pec dec.
What are the major differences between these two machines? As I said I don’t have a pec dec at my home gym, I use the pectoral fly. Is this a good exercise or should I do something else? One thing I noticed is I do about half the weight on the pec dec that I have been doing on the pectoral fly.
Thanks
pec dec is better because your chets is under constant tension from what I understand. I’m sure X will chime in soon so I will be quiet now.
[quote]mann77 wrote:
So I’m visiting my home town and using a gym there that I must admit is far superior to my own. I noticed that there are actually two different machines the “pec dec” with pads and the pectoral fly with handles.
When I posted my new routine which I quite honestly lifted mostly from X I stated my final exercise on chest 1 day is pec dec.
What are the major differences between these two machines? As I said I don’t have a pec dec at my home gym, I use the pectoral fly. Is this a good exercise or should I do something else? One thing I noticed is I do about half the weight on the pec dec that I have been doing on the pectoral fly.
Thanks[/quote]
They are both the same movement with the only difference being that one allows you to grip the weight with arms extended and the other forces you to use your elbows or upper arms. I hate the one with the pads. The only reason I throw this in at all (and many days I don’t) is just to get more blood in the area with a lighter weight with a goal is completely exhausting the muscle. I don’t consider this exercise effective for much else.
[quote]Professor X wrote:
mann77 wrote:
So I’m visiting my home town and using a gym there that I must admit is far superior to my own. I noticed that there are actually two different machines the “pec dec” with pads and the pectoral fly with handles.
When I posted my new routine which I quite honestly lifted mostly from X I stated my final exercise on chest 1 day is pec dec.
What are the major differences between these two machines? As I said I don’t have a pec dec at my home gym, I use the pectoral fly. Is this a good exercise or should I do something else? One thing I noticed is I do about half the weight on the pec dec that I have been doing on the pectoral fly.
Thanks
They are both the same movement with the only difference being that one allows you to grip the weight with arms extended and the other forces you to use your elbows or upper arms. I hate the one with the pads. The only reason I throw this in at all (and many days I don’t) is just to get more blood in the area with a lighter weight with a goal is completely exhausting the muscle. I don’t consider this exercise effective for much else.[/quote]
[pole smoking]this is going to sound incredibly gay but prof can we get some current pics? i remember seeing pics when i first came to this website but your profile is now private, also your best numbers on bent over rows, and the other big three? either way you may not have responded directly to any of my threads but i generally read your responses and learnt a great deal from you, thanks[/pole smoking]
[quote]jtg987 wrote:
Professor X wrote:
mann77 wrote:
So I’m visiting my home town and using a gym there that I must admit is far superior to my own. I noticed that there are actually two different machines the “pec dec” with pads and the pectoral fly with handles.
When I posted my new routine which I quite honestly lifted mostly from X I stated my final exercise on chest 1 day is pec dec.
What are the major differences between these two machines? As I said I don’t have a pec dec at my home gym, I use the pectoral fly. Is this a good exercise or should I do something else? One thing I noticed is I do about half the weight on the pec dec that I have been doing on the pectoral fly.
Thanks
They are both the same movement with the only difference being that one allows you to grip the weight with arms extended and the other forces you to use your elbows or upper arms. I hate the one with the pads. The only reason I throw this in at all (and many days I don’t) is just to get more blood in the area with a lighter weight with a goal is completely exhausting the muscle. I don’t consider this exercise effective for much else.
[pole smoking]this is going to sound incredibly gay but prof can we get some current pics? i remember seeing pics when i first came to this website but your profile is now private, also your best numbers on bent over rows, and the other big three? either way you may not have responded directly to any of my threads but i generally read your responses and learnt a great deal from you, thanks[/pole smoking][/quote]
From now on, I won’t even be discussing how much weight I lift on any movement. There are way too many people on this site with their heads up their asses for that to be much benefit to anyone. The last pic in my profile is from Apr 2007. Obviously I wouldn’t post a new one until I fully recovered from surgery. You can now see my profile.
your profile is private, cant see shit
[quote]Defekt wrote:
your profile is private, cant see shit [/quote]
I said HE could see my profile. If I wanted it public I would make it public.
[quote]Professor X wrote:
From now on, I won’t even be discussing how much weight I lift on any movement. There are way too many people on this site with their heads up their asses for that to be much benefit to anyone. [/quote]
I never understood posting weights unless you are powerlifting or it’s in your personal blog for you to keep track. There are way too many variables for it to be valid simply looking at the numbers if you are a bodybuilder…are you deloading? increasing volume? pre-exhausting? Unless you know the person lifting and all their intricacies of the workout, what value is it?
You have a bodybuilder who looks better and be bigger than 99.9% of the people on here and they’ll see a pic of him squatting 225 and you’ll get remarks like “wow he’s weak lol”.
While I wouldn’t want to be ridiculously weak personally I could give a shit what the numbers say if I could look like I want to look. However that’s not really possible at my level and focusing on getting stronger still = weight gains.
X, I was wondering if I could get a snapshot of what your eating habits/diet were like back when you were 170-180lbs. Just wanna know what you did during that time, since you were probably at university and didn’t have access to a endless supply of ultra-zen pure clean bulking foods.
[quote]ab_power wrote:
X, I was wondering if I could get a snapshot of what your eating habits/diet were like back when you were 170-180lbs. Just wanna know what you did during that time, since you were probably at university and didn’t have access to a endless supply of ultra-zen pure clean bulking foods. [/quote]
I ate what was available…which included several trips through the line in the cafeteria, waking up early so I could fix a big ass waffle on Saturday mornings before they ran out, way too many bags of Raman Noodles, and even a quick trip through Mc Donald’s dollar menu.
Would I do the same right now? Of course not because I have alternatives, but when you are a flat broke college student with a goal of hitting 200lbs before the start of the following year, you eat what is available and ask for seconds. You work out hard enough so that food goes where I want it to…which itself seems to be a concept hard for some to follow.
On any given day, I NEVER missed one of the three meals offered in the cafeteria. What was hard was trying to find food after that to tide me over from about 6pm to 6am the next morning. I couldn’t afford protein shakes…or hell, even a blender to mix them in. I literally had no supplements at all until my senior year…and I still gained enough size for people to ask me if I was on something.
I ate eggs (the powdered ones) whenever they had them to serve. I ate those dry ass hamburgers. I drank that powdered milk they served as much as possible (in spite of lactose intolerance) and simply dealt with the shits afterwards.
There was no measuring. There was no data overloaded flow chart where my body fat was tracked down the tenth of a point.
My focus was on simply eating enough food to gain weight and lifting enough weight to make that food turn into muscle. It was not perfect. It was trial and error and everything I learned at that time helped me from that point forward.
Sorry that wasn’t as analytical as you may have hoped…but remember, I was a biology major good enough to tutor other people in the classes I was taking while I was taking them. I wasn’t clueless and I had a plan.