Professor X: A Request

Training Bodybuilding
242

[quote]Professor X wrote:
wicked08 wrote:
X,

I know your not a big fan of Surge.

What exactly you take post-workout?

I try to get some form of carbohydrates in me. It does not matter that much where those carbs come from. The most important factor is that you simply fuel your own body. It is NOT as important that what you eat is 55% this or 80% that. What will help you reach your goal is being consistent enough to get SOMETHING in you that has simple carbs. Anything else is “extra credit”.

That is coming from someone doing this long enough to observe that there are too many people who seem to be under the impression that if they aren’t using “Supplement A” or trying to be absolutely perfect, that they might as well not try…and that’s just plain stupidity.

The basic concept is to get SOMETHING in you. That alone is more important than anything else.[/quote]

I totally agree. Thee was a time where it SEEMED like it was being purported that the only worthwhile supplement to take post work out was Surge - which I am sure is a good product - but is not necessary. All I use mid and post workout is one scoop of whey pro powder and grape juice or gatorade powder or cranberry juice diluted with water. I’ve used sugary drink mixes and coke post work out too and I recover FINE.

As you people know, I am an RD but for some reason, as a hardcore weight trainer, I can’t seem to see the logic in full articles, let alone over two paragraphs, dedicated to the benefits of waxy maize over some other source. I was speaking to some people on the ISSN listserv, which is only for nutrition and strength training professionals, and one reputable professional stated that waxy maize is as effective as white bread post workout.

Then there are entire discussions about what is superior: dextrose, fructose, maltodextrin, or just a damn banana!
I believe any of these will do!
Here is Dorian Yates post workout meal from 1986 to 1988 straight from his book:
Pint of skim milk with pro powder and bananas
Two protein bars
Nothing special at all. And he also recovered pretty well! :wink:

243

[quote]Bricknyce wrote:
Professor X wrote:
wicked08 wrote:
X,

I know your not a big fan of Surge.

What exactly you take post-workout?

I try to get some form of carbohydrates in me. It does not matter that much where those carbs come from. The most important factor is that you simply fuel your own body. It is NOT as important that what you eat is 55% this or 80% that. What will help you reach your goal is being consistent enough to get SOMETHING in you that has simple carbs. Anything else is “extra credit”.

That is coming from someone doing this long enough to observe that there are too many people who seem to be under the impression that if they aren’t using “Supplement A” or trying to be absolutely perfect, that they might as well not try…and that’s just plain stupidity.

The basic concept is to get SOMETHING in you. That alone is more important than anything else.

I totally agree. Thee was a time where it SEEMED like it was being purported that the only worthwhile supplement to take post work out was Surge - which I am sure is a good product - but is not necessary. All I use mid and post workout is one scoop of whey pro powder and grape juice or gatorade powder or cranberry juice diluted with water. I’ve used sugary drink mixes and coke post work out too and I recover FINE.

As you people know, I am an RD but for some reason, as a hardcore weight trainer, I can’t seem to see the logic in full articles, let alone over two paragraphs, dedicated to the benefits of waxy maize over some other source. I was speaking to some people on the ISSN listserv, which is only for nutrition and strength training professionals, and one reputable professional stated that waxy maize is as effective as white bread post workout.

Then there are entire discussions about what is superior: dextrose, fructose, maltodextrin, or just a damn banana!
I believe any of these will do!
Here is Dorian Yates post workout meal from 1986 to 1988 straight from his book:
Pint of skim milk with pro powder and bananas
Two protein bars
Nothing special at all. And he also recovered pretty well! ;)[/quote]

this is a little off topic but what books by yates do you think are the best to buy?

244

He only has two: Blood and Guts and A Warrior’s Story (co-written by Peter McGough).

245

[quote]actionjeff wrote:
Professor X wrote:

Lower chest day was dumbbell presses, wide grip HS presses and HS flat bench press.

Upper chest day and triceps was incline HS machine, incline Smith machine (or incline free barbell press), and one or two sets of incline dumbbell presses.

I then did my regular triceps workout. Soon, I was down to two exercises for upper chest and let the dumbbells slide for that one.

No, I didn’t cut out overhead pressing. Why would I limit shoulder training?

Hi professor, I just read through this thread and was very impressed by your results and approach.

I don’t want to hijak the thread and turn it into “Ask professor x what to do with your life”, but the routine below was created from yours after reading this thread, so I was hoping you would give me input if you had time.

day a: back/biceps

weighted chin variant
1-arm rows/row variation
lat pulldown

later: biceps, 2-3 exercises

day b: lower chest

bench press
db presses
chest press/movement
db flies

day c: shoulders

overhead press
db press
trap shrugs
lateral raise
rear delt fly

day b: upper chest/tricep

incline db press
incline bench
tricep extension movement
tricep movement

40-50 minute workouts. Lots of variation but the point is to keep them short and get some strength sets in and otherwise crush the muscles.

I’ve been alternating when I do what depending on how I’ve recovered.

Twice a week I’m doing lower body stuff.In the future I’m gonna do more (for performance), but for now I want to add some upper mass.

I am only an intermediate lifter (6’0, 200)

If you have time to tell me what you think and if this is a sound approach, I’d appreciate it.

If it’s too much to ask, np. Thanks for all the great information and time you’ve put into this thread.
[/quote]

What is “[quote]lower body stuff[/quote]”?

246

[quote]Der Candy wrote:
Hello.

I have some questions for you, if it’s ok for you to answer.

  1. What are your favourite exercises for each muscle group?[/quote]

Back
HS Row machines

Chest
HS flat bench

Biceps
The preacher bench used in just about every way

Legs
The leg press

Shoulders
Lateral raises

[quote]
2) I noticed you do dip machine work for your triceps. Have you ever done free dips, or have you preferred more stationary movements.[/quote]

I did free dips with a weight attached to my waist when I first got serious about lifting. There were no HS dip machines back then and frankly, that is the only machine I would consider using for this movement.

If you haven’t used the HS dip machine, avoid thinking of it as being the same as other dip machines which I would consider largely useless.

[quote]

  1. Do you do any training for your lower back, or do you let the t-bar rows statically train it?

Thank you.[/quote]

I let the T-Bar rows handle it. Deadlifts cause me back pain.

247

Ty for the answers.

248

prof x, what do you think about all the cns info getting tossed around. Where in some movements you go to failur and others you dont because you will burn out and making sure to use Power Drive to ensure your cns is recovered and all that.

What do you think about that? I always thought it was a little too much too worry about. Also im not taking about the 150 newbie worrying about it. I mean someone thathas been lifting for years and has built at least some decent mass

249

[quote]crod266 wrote:
prof x, what do you think about all the cns info getting tossed around. Where in some movements you go to failur and others you dont because you will burn out and making sure to use Power Drive to ensure your cns is recovered and all that.

What do you think about that? I always thought it was a little too much too worry about. Also im not taking about the 150 newbie worrying about it. I mean someone thathas been lifting for years and has built at least some decent mass[/quote]

I’m really not sure to what you are referring. Your central nervous system is not a static entity. From the time that you are born, it is constantly learning pathways and adapting to stimulus.

Adaptation is one thing some on this board seem to not comprehend. Most of us carrying above average muscularity would not be where we are if we didn’t force our central nervous systems (our entire bodies) to adapt to the training stimulus we were throwing at it.

Therefore, when someone talks about “burn out” as if this is some finish line drawn in concrete that you have to make sure you avoid…I call bullshit and move on.

250

[quote]Professor X wrote:
crod266 wrote:
prof x, what do you think about all the cns info getting tossed around. Where in some movements you go to failur and others you dont because you will burn out and making sure to use Power Drive to ensure your cns is recovered and all that.

What do you think about that? I always thought it was a little too much too worry about. Also im not taking about the 150 newbie worrying about it. I mean someone thathas been lifting for years and has built at least some decent mass

I’m really not sure to what you are referring. Your central nervous system is not a static entity. From the time that you are born, it is constantly learning pathways and adapting to stimulus.

Adaptation is one thing some on this board seem to not comprehend. Most of us carrying above average muscularity would not be where we are if we didn’t force our central nervous systems (our entire bodies) to adapt to the training stimulus we were throwing at it.

Therefore, when someone talks about “burn out” as if this is some finish line drawn in concrete that you have to make sure you avoid…I call bullshit and move on.[/quote]

ya i was kind of referring to that, what I ment more so is that some people say that you cant go to failure on the bench press if you do this many sets because it was burm out your cns but you preety much say you think its bull.

How important do you think something like Power Drive is which is basically for cns revoery post workout? how much do you think that is acually needed

251

[quote]crod266 wrote:
Professor X wrote:
crod266 wrote:
prof x, what do you think about all the cns info getting tossed around. Where in some movements you go to failur and others you dont because you will burn out and making sure to use Power Drive to ensure your cns is recovered and all that.

What do you think about that? I always thought it was a little too much too worry about. Also im not taking about the 150 newbie worrying about it. I mean someone thathas been lifting for years and has built at least some decent mass

I’m really not sure to what you are referring. Your central nervous system is not a static entity. From the time that you are born, it is constantly learning pathways and adapting to stimulus.

Adaptation is one thing some on this board seem to not comprehend. Most of us carrying above average muscularity would not be where we are if we didn’t force our central nervous systems (our entire bodies) to adapt to the training stimulus we were throwing at it.

Therefore, when someone talks about “burn out” as if this is some finish line drawn in concrete that you have to make sure you avoid…I call bullshit and move on.

ya i was kind of referring to that, what I ment more so is that some people say that you cant go to failure on the bench press if you do this many sets because it was burm out your cns but you preety much say you think its bull.

How important do you think something like Power Drive is which is basically for cns revoery post workout? how much do you think that is acually needed[/quote]

Actually reaching failure (the decision of whether t do so or not) usually has shit to do with your CNS burning out and everything to do with it simply not being safe on free weight exercises.

Most bodybuilders avoid absolute failure on most movements but do try to come as close as possible to it…SAFELY.

If I am bench pressing over 400lbs, that is NOT the time you want to actually reach full failure with your chest muscles…unless you prefer death over going home after the gym and eating something.

252

[quote]Professor X wrote:
actionjeff wrote:
Professor X wrote:

Lower chest day was dumbbell presses, wide grip HS presses and HS flat bench press.

Upper chest day and triceps was incline HS machine, incline Smith machine (or incline free barbell press), and one or two sets of incline dumbbell presses.

I then did my regular triceps workout. Soon, I was down to two exercises for upper chest and let the dumbbells slide for that one.

No, I didn’t cut out overhead pressing. Why would I limit shoulder training?

Hi professor, I just read through this thread and was very impressed by your results and approach.

I don’t want to hijak the thread and turn it into “Ask professor x what to do with your life”, but the routine below was created from yours after reading this thread, so I was hoping you would give me input if you had time.

day a: back/biceps

weighted chin variant
1-arm rows/row variation
lat pulldown

later: biceps, 2-3 exercises, abs

day b: lower chest

bench press
db presses
chest press/movement
db flies

day c: shoulders

overhead press
db press
trap shrugs
lateral raise
rear delt fly

day b: upper chest/tricep

incline db press
incline bench
tricep extension movement
tricep movement

40-50 minute workouts. Lots of variation but the point is to keep them short and get some strength sets in and otherwise crush the muscles.

I’ve been alternating when I do what depending on how I’ve recovered.

Twice a week I’m doing lower body stuff.In the future I’m gonna do more (for performance), but for now I want to add some upper mass.

I am only an intermediate lifter (6’0, 200)

If you have time to tell me what you think and if this is a sound approach, I’d appreciate it.

If it’s too much to ask, np. Thanks for all the great information and time you’ve put into this thread.

What is “lower body stuff”?[/quote]

edited below since I changed it.

253

X

You said when you trained chest twice a week you treated like two different body parts.

Can I assume from this then that you peformed double the volume for your chest (if you add up both days) compared to any other body part a week. Or did you slightly lower the volume of each chest session.

  • Phoenix Theory
254

[quote]Phoenix Theory wrote:
X

You said when you trained chest twice a week you treated like two different body parts.

Can I assume from this then that you peformed double the volume for your chest (if you add up both days) compared to any other body part a week. Or did you slightly lower the volume of each chest session.

  • Phoenix Theory[/quote]

It was double the volume for the most part. I treated my chest as if “upper” and “lower” were two different body parts. I did that because years back, a bodybuilding competitor I knew noticed that my upper chest was lagging. It isn’t now and I do credit that time for why to a large degree.

For the most part, any body part I am focusing on to bring up will get an increase in volume and in the frequency that it is trained.

255

What is “lower body stuff”?[/quote]

hey professor, I changed it up a bit, here’s the whole routine:

“lower body stuff”:

Legs

back squats- high volume, low rep
leg press- 3x10 heavy as hell 1x high rep/failure
leg curl 3x10
leg extension 4x10
abs

What is “lower body stuff”?[/quote]

hey professor, I changed it up a bit, here’s the whole routine:

“lower body stuff”:

Legs

back squats- high volume, low rep
leg press- 3x10 heavy as hell 1x high rep/failure
leg curl 3x10
leg extension 4x10
calves, seated and standing 3x20
abs

Back and posterior chain

deadlift- low reps
RDL 3x8
supinated pulldown 3x8
mid/lower trap pulldown 3x10
back extension 3x10
power shrugs 2x5
abs

at home: grip/forearm work.

lower chest/biceps

bench press
db presses
horizontal chest press
dips
db flies
biceps, 2 exercises

day c: shoulders/triceps/biceps

standing press 5x5
DB press 4x10
DB trap shrugs 3x10
lateral raise 4x10
rear delt fly 3x10
tricep pulldown 3x10
db tricep extension 4x10
biceps 2 exercises

day b: upper chest/upper back

incline bench
incline db press
weighted chin
horizontal cable row
lat pulldown wide grip pronated
1-arm rows/row variation

at home: grip/forearm work.

The idea is to get the compound lifts in and some serious heavy sets on them, and pound the muscle groups as much as possible with assistance lifting. How does it look? I’ve been running it for a few weeks and it feels damn good!

any recommendations would be awesome as hell

256

[quote]actionjeff wrote:

any recommendations would be awesome as hell[/quote]

I don’t have any recommendations to give at this point. It looks like you are hitting everything and your own progress is going to determine whether you keep doing that or switch things around.

That is what this is all about, trial and error. You can’t bypass it…at least not if you actually plan on making progress without being led by the hand by someone else.

Good luck with your routine.

257

hey prof x i have a question for u, I know for chest u like the hammer strengh flat press where u lay down and press like a reglar bench press. What do u think of the flat press where your basically seated and pressing outward if you know what im talking about

258

[quote]crod266 wrote:
hey prof x i have a question for u, I know for chest u like the hammer strengh flat press where u lay down and press like a reglar bench press. What do u think of the flat press where your basically seated and pressing outward if you know what im talking about[/quote]

I don’t like it. It is not the same movement. The one in that picture I posted is about as close as you can get to copying the movement of a regular bench press…something that can become more difficult to actually reach your heaviest weight on using a barbell if you have no spotter once you get to a more advanced weight.

The seated one doesn’t even feel the same.

Their seated “upright” wide grip press is great though.

259

[quote]Professor X wrote:
crod266 wrote:
hey prof x i have a question for u, I know for chest u like the hammer strengh flat press where u lay down and press like a reglar bench press. What do u think of the flat press where your basically seated and pressing outward if you know what im talking about

I don’t like it. It is not the same movement. The one in that picture I posted is about as close as you can get to copying the movement of a regular bench press…something that can become more difficult to actually reach your heaviest weight on using a barbell if you have no spotter once you get to a more advanced weight.

The seated one doesn’t even feel the same.

Their seated “upright” wide grip press is great though.[/quote]

ya I agree they dont feel the same, now the upright wide grip one is that just the incline press or am i missing something?

260

[quote]crod266 wrote:
Professor X wrote:
crod266 wrote:
hey prof x i have a question for u, I know for chest u like the hammer strengh flat press where u lay down and press like a reglar bench press. What do u think of the flat press where your basically seated and pressing outward if you know what im talking about

I don’t like it. It is not the same movement. The one in that picture I posted is about as close as you can get to copying the movement of a regular bench press…something that can become more difficult to actually reach your heaviest weight on using a barbell if you have no spotter once you get to a more advanced weight.

The seated one doesn’t even feel the same.

Their seated “upright” wide grip press is great though.

ya I agree they dont feel the same, now the upright wide grip one is that just the incline press or am i missing something?[/quote]

No, they make an incline (which is also good), a decline, a wide grip flat press that is upright, and finally the laying and upright flat press.

261

I hate you people for having access to hs machines…