Professor X: A Request

Training Bodybuilding
462

[quote]Professor X wrote:
SteelyD wrote:
Hey PX -

I remember some time ago you wrote that you were hitting shoulders twice a week.

What was your M.O. doing that? Did you do your standard routine one day then duplicate the second day (same, diff weight/reps, etc), or different movements altogeter?

Did you give them their own 2nd day or just group with with something else you were doing?

I train on average about 6 days a week. Regardless of what I do, if I keep that schedule, I end up repeating something. Whatever I am working on in terms of “bringing it up” gets trained twice as a result. I don’t change my routine. In fact, short of HOW I do certain exercises, I haven’t changed my overall set up in several years.

I trained shoulders yesterday. I did 3-4 sets on the overhead press machine (I use this as a warm up going up to the whole stack). I then did 3 sets of HS high incline presses (If I drop the seat on these, they hit my anterior delts…this machine is NOT the same as their regular incline press).

I then did side lateral raises using the machine where the pads rest on your forearms. I generally do the stack plus a 45 plate and a quarter hanging off he side for the last set.

Then I did shrugs for 3 sets squeezing at the top of the movement.

That is how I train my shoulders right now whenever I train them. The incline press was added in around last year simply because I found the machine at a new gym.[/quote]

A belated welcome to the high-incline-for-delts-fanclub lol

Sounds like something worth posting in that “machine variations” -thread in the cell…
Wish I had some HS machines… The owner of my current gym has the nerve to claim that the machines of the brand we have here are superior in quality to all the “foreign trash”.

Right. The legpress is useless due to the fucked up seat and the narrow footpad and the preacher machine seems to work mostly my forearms, but whatever…

463

[quote]Cephalic_Carnage wrote:
Professor X wrote:
SteelyD wrote:
Hey PX -

I remember some time ago you wrote that you were hitting shoulders twice a week.

What was your M.O. doing that? Did you do your standard routine one day then duplicate the second day (same, diff weight/reps, etc), or different movements altogeter?

Did you give them their own 2nd day or just group with with something else you were doing?

I train on average about 6 days a week. Regardless of what I do, if I keep that schedule, I end up repeating something. Whatever I am working on in terms of “bringing it up” gets trained twice as a result. I don’t change my routine. In fact, short of HOW I do certain exercises, I haven’t changed my overall set up in several years.

I trained shoulders yesterday. I did 3-4 sets on the overhead press machine (I use this as a warm up going up to the whole stack). I then did 3 sets of HS high incline presses (If I drop the seat on these, they hit my anterior delts…this machine is NOT the same as their regular incline press).

I then did side lateral raises using the machine where the pads rest on your forearms. I generally do the stack plus a 45 plate and a quarter hanging off he side for the last set.

Then I did shrugs for 3 sets squeezing at the top of the movement.

That is how I train my shoulders right now whenever I train them. The incline press was added in around last year simply because I found the machine at a new gym.

A belated welcome to the high-incline-for-delts-fanclub lol

Sounds like something worth posting in that “machine variations” -thread in the cell…
Wish I had some HS machines… The owner of my current gym has the nerve to claim that the machines of the brand we have here are superior in quality to all the “foreign trash”.

Right. The legpress is useless due to the fucked up seat and the narrow footpad and the preacher machine seems to work mostly my forearms, but whatever…
[/quote]

I want Hammer Strength machines to have my baby.

464

Hammer Strength is hot

465

[quote]Professor X wrote:
optheta wrote:
Professor X, with the intensity that you train and going to or almost to failure on ur working sets. Do you always get sore the next day? I just did legs yesterday and today there not sore at all is that telling me that i didn’t work them hard enough?

I don’t always feel sore. I rarely feel sore in my shoulders or in my back unless I am trying a new movement. Soreness alone has never been an indicator or whether you worked hard enough to promote growth. Different muscle groups don’t always respond the same…and that alone is highly individual. I don’t feel sore in my quads but my knees hurt after leg day.[/quote]

I was interested in this too. I just started a bodybuilding sytle routine and everything gets sore (chest, delts, tri’s, bi’s, quads, hams, ass) except my back. Nothing. I can’t even get a good pump. I know chasing the pump/soreness isn’t a good way to go, but it’s weird to me that my back is being this way.

466

The more I read the more reasonable I see your thinking is X lol

What is your opinion of a keto-type diet for someone trying to gain muscle but gains fat very easily? Like say we know they genetically just store fat at an above average rate, would you approve of something like a cyclical keto diet, just lower carbs overall, timed carbs just around workouts, or what?

467

[quote]Professor X wrote:
<<< I want Hammer Strength machines to have my baby.[/quote]

Do you even think about the kind of disturbing imagery you’re going to force into someone’s mind when you say these things. Now I’m gonna have nightmares.

I wish I has access to HS chest machines. I know I could better work around my gimpy shoulders if I did.

468

[quote]Professor X wrote:
<<< I want Hammer Strength machines to have my baby.[/quote]

Do you even think about the kind of disturbing imagery you’re going to force into someone’s mind when you say these things. Now I’m gonna have nightmares.

I wish I has access to HS chest machines. I know I could better work around my gimpy shoulders if I did.

469

Prof X,

I hope I am not misstating/misummarizing your earlier posts but earlier on in your training, you working set was max effort of 3 reps. You would keep the working set weight the same until you could get eight to ten reps with that same weight. Then shift the working set weight up and presumably adjust your warm-up as necessary to accomodate a new working set weight?
How did you increase strength in your working set? You mentioned static holds? Did you ever use rest/pause? Was it always just a natural upward progression for you?

I guess I am stuck at at three rep max on flat bench. If my strength in my work set is not increasing, do recommend or prefer static holds or rest/pause to increase stregth. Maybe just leaving the lift and coming back to it after working a different lift where there is a progession?

Thanks

470

[quote]pumped340 wrote:
The more I read the more reasonable I see your thinking is X lol

What is your opinion of a keto-type diet for someone trying to gain muscle but gains fat very easily? Like say we know they genetically just store fat at an above average rate, would you approve of something like a cyclical keto diet, just lower carbs overall, timed carbs just around workouts, or what?[/quote]

Any diet is completely individual as far as what works best for you. I can’t stand keto diets. I did one to get into the military and I lost a ton of muscle and relatively MUCH less fat as a result…on top of feeling like shit most of the day.

My body seems to need at least some minimal carbs even if I cut them out the majority of the day.

That doesn’t mean it will not work for you, but I have doubts as to it working better than other strategies for those who do have above average genetics for gaining muscle mass.

471

[quote]Patha wrote:
Prof X,

I hope I am not misstating/misummarizing your earlier posts but earlier on in your training, you working set was max effort of 3 reps. You would keep the working set weight the same until you could get eight to ten reps with that same weight. Then shift the working set weight up and presumably adjust your warm-up as necessary to accomodate a new working set weight?
How did you increase strength in your working set? You mentioned static holds? Did you ever use rest/pause? Was it always just a natural upward progression for you?
[/quote] Why would you need to use any intensity techniques to gain strength? Just do your set all-out (or as close to failure as you safely can), eat plenty, repeat and your strength will go up… That’s what normally happens. [quote]
I guess I am stuck at at three rep max on flat bench. If my strength in my work set is not increasing, do recommend or prefer static holds or rest/pause [/quote]
I’m not X, of course, but having trained DC for a long time I know a thing or two about rest-pause. One thing is: Unless you’re dorian yates, don’t do rest-pause in such a low rep range unless you want to get injured (ok, so he got injured, too…).

As for your strength on the bench,

a) You need to eat more (more protein, maybe more overall cals) true in 90 percent of all cases of anyone below the advanced stage…

And b) If you use such large weight jumps (10-12RM down to 1-3RM) then you won’t be able to get extra reps every workout, especially in the 1-5 or so range. It’ll take time, keep eating and lifting and making sure your form/technique on the bench is good…

Once you’ve worked your way up to 5 or 6 reps, increases will probably come at a higher rate. It’s simply a lot more difficult to make your max or near max into a your 2-5RM than it is to get from 7 reps to 8. Don’t worry…

Once you get to 10 reps, the end result will pretty much be the same as if you had stayed in a higher, narrower rep range like 8-10 or 6-10 and worked your way up via smaller weight jumps.

[quote]to increase stregth. Maybe just leaving the lift and coming back to it after working a different lift where there is a progession? [/quote] That kind of thing is better used with lifts where you stay in a fairly narrow rep-range (say, 8-10 or 6-10). In those rep-ranges, you should pretty much be getting an extra-rep or two every workout and be able to increase the weight often… But only by small amounts.

You’ll inevitably stall after a few months or so though (too narrow a rep range)… That’s where you switch exercises (and switch back later).
Not necessary when using an open rep range and large weight jumps (1-10 on bench, or 3-8 or so for alt.curls).

Ok, I really complicated things here, huh? Let’s see what the big black man says (it’s going to be roughly 2 sentences and it’ll sound a lot more elegant than my explanation…).[quote]

Thanks
[/quote]

472

[quote]Patha wrote:
Prof X,

I hope I am not misstating/misummarizing your earlier posts but earlier on in your training, you working set was max effort of 3 reps.[/quote]

My training has never been that precise and book written to the point that I would ever say I do a certain number of reps at all times. I was giving you an example. I might be able to lift that heaviest weight only 2 or 3 or 4 times but I would stick with it until I could get it up 8-10 times and then go up further.

[quote]

You would keep the working set weight the same until you could get eight to ten reps with that same weight. Then shift the working set weight up and presumably adjust your warm-up as necessary to accomodate a new working set weight?[/quote]

Yes.

[quote]
How did you increase strength in your working set? You mentioned static holds? Did you ever use rest/pause? Was it always just a natural upward progression for you?[/quote]

I am not being an ass here…but I increased in strength by continuing to do the movement. There was nothing else to it. If I am eating enough to promote growth and strength gains, then I should be getting stronger. If you aren’t, then maybe you need to change something.

I did use static holds for some movements when I first getting serious. That was how we got stronger on shrugs especially. Back then, we couldn’t lift as much for reps so we would do our regular sets…and then put on more weight (enough so we could get it in the air at least once) and then hold the weight, seeing who could hold it in contraction the longest. I think my max time was 30 seconds…but I digress.

[quote]

I guess I am stuck at at three rep max on flat bench. If my strength in my work set is not increasing, do recommend or prefer static holds or rest/pause to increase stregth. Maybe just leaving the lift and coming back to it after working a different lift where there is a progession?

Thanks
[/quote]

I don’t even do the flat barbell bench any longer. I haven’t touched it in years and I seriously doubt my chest is lagging behind too many people outside of the competition arena at this point.

The barbell bench is notorious for locking you into a groove and thus preventing further progress once you get to a certain strength level.

I would recommend switching to dumbbells for a LONG time and find another pressing movement to take the place of the barbell.

473

[quote]Cephalic_Carnage wrote:
Why would you need to use any intensity techniques to gain strength? Just do your set all-out (or as close to failure as you safely can), eat plenty, repeat and your strength will go up… That’s what normally happens.

[/quote]

Did someone write a new article about drop sets or something? Many of these guys are acting like this is standard or like they won’t grow unless they are doing all of this shit.

I don’t super set. I don’t use drop sets. Why do people think these are necessary now when you used to get stronger by simply lifting progressively heavier weights and eating more?

474

[quote]Professor X wrote:
Cephalic_Carnage wrote:
Why would you need to use any intensity techniques to gain strength? Just do your set all-out (or as close to failure as you safely can), eat plenty, repeat and your strength will go up… That’s what normally happens.

Did someone write a new article about drop sets or something? Many of these guys are acting like this is standard or like they won’t grow unless they are doing all of this shit.

I don’t super set. I don’t use drop sets. Why do people think these are necessary now when you used to get stronger by simply lifting progressively heavier weights and eating more?[/quote]

Well, considering what kind of routines most here use, I’m not really all that surprised at how they are apparently unable/not used to/new to the concept of gaining strength without doing fancy shit or a whole new routine dedicated to “strength” instead of their usual “hypertrophy” routine (both have to be completely rewritten every 3 weeks, mind you).
Seems like the more many here read, the more they end up doing wrong.

475

[quote]Tiribulus wrote:
Professor X wrote:
<<< I want Hammer Strength machines to have my baby.

Do you even think about the kind of disturbing imagery you’re going to force into someone’s mind when you say these things. Now I’m gonna have nightmares.

I wish I has access to HS chest machines. I know I could better work around my gimpy shoulders if I did.
[/quote]

Totally agree…my shoulders are bad from football, and HS chest machines are the best for getting into the groove without pain.

476

[quote]Professor X wrote:
pumped340 wrote:
The more I read the more reasonable I see your thinking is X lol

What is your opinion of a keto-type diet for someone trying to gain muscle but gains fat very easily? Like say we know they genetically just store fat at an above average rate, would you approve of something like a cyclical keto diet, just lower carbs overall, timed carbs just around workouts, or what?

Any diet is completely individual as far as what works best for you. I can’t stand keto diets. I did one to get into the military and I lost a ton of muscle and relatively MUCH less fat as a result…on top of feeling like shit most of the day.

My body seems to need at least some minimal carbs even if I cut them out the majority of the day.

That doesn’t mean it will not work for you, but I have doubts as to it working better than other strategies for those who do have above average genetics for gaining muscle mass.[/quote]

I think almost everyone would agree with you that it would not be the fastest way to gain muscle, but as you said it’s an individual thing and a lot of people certainly feel they have better energy and can have leaner gains with it. I personally don’t feel any energy drops when on it.

[quote]Professor X wrote:
Cephalic_Carnage wrote:
Why would you need to use any intensity techniques to gain strength? Just do your set all-out (or as close to failure as you safely can), eat plenty, repeat and your strength will go up… That’s what normally happens.

Did someone write a new article about drop sets or something? Many of these guys are acting like this is standard or like they won’t grow unless they are doing all of this shit.

I don’t super set. I don’t use drop sets. Why do people think these are necessary now when you used to get stronger by simply lifting progressively heavier weights and eating more?[/quote]

Lol when I first started I actually thought it was strange if a program didn’t have supersets because it was just in every “guru”-written program I’d seen

477

CC and Prof X, thanks, I believe I follow you guys…

If I start in a low rep range, strength may increase slowly but also may be a larger jump in weight to a new working set. If I start in a mid range working set, like 5 or 6, I may see a more rapid strength increase but in smaller increments. Of course this is not set in stone and assumes all other variables (e.g. diet, intensity, recovery) to be in place.

I am not looking to use supersets or drop sets and I am not sure if someone is recommending them in a new program.

My specific question, and my fault for drowning it out, was would you recommend using a static hold or rest/pause to bust a plateau or just even progress faster when “ramping” or “pyramiding” as it has also been referred to. The answer is be patient, work hard, and eat more.

I am certainly not Dorian and certainly not looking to get injured so wont be using rest/pause with very low reps (CC).

Makes sense when a static hold could be useful. Also plan on grabbing the DBs for a while. (Prof X) I don’t have any particular affinity to benching with a BB.

I guess I originally offered these two options because I understood them to be more catered to increasing strength since you stay at the at the same weight, or greater weight in terms of static holds. I have trouble wrapping my mind around how dropping down in weight and burning out will increase strength. Since you are not an advocate of these types of training methods I figured it best to ask your advice.

478

Hey guys. Great thread.

X, I see that you don’t go by any real schedule, you go by mostly how you feel, it just happens to follow a general structure (6 times a week, lagging parts or parts you want to emphasize get hit twice, usually one part per day, etc), For me, I don’t think I can lift heavy enough weights yet to justify doing one part per day. Have you ever heard of poliquins splits. I am looking to try them. Each muscle would end up being hit once every five days, some of the splits he recommends are

chest/back
shoulders/legs
rest
bis/tris
rest
repeat

or

chest/bis (reasons youll get a better workout for tris putting them after back since chest was just hit)
legs/shoulders
off
back/tris
off
repeat

I know that the only way to determine if it is effective is to try it, I just wanted to hear your opinion on it (or anyone elses). Would it be better to just stick with a body part a day/once a week to try and develop the intensity required to neccessitate that much rest, or would something like I outlined above help move me towards that level? Hope all is going well!

479

bumpitty

480

[quote]boatnerj wrote:
Hey guys. Great thread.

X, I see that you don’t go by any real schedule, you go by mostly how you feel, it just happens to follow a general structure (6 times a week, lagging parts or parts you want to emphasize get hit twice, usually one part per day, etc), For me, I don’t think I can lift heavy enough weights yet to justify doing one part per day. Have you ever heard of poliquins splits. I am looking to try them. Each muscle would end up being hit once every five days, some of the splits he recommends are

chest/back
shoulders/legs
rest
bis/tris
rest
repeat

or

chest/bis (reasons youll get a better workout for tris putting them after back since chest was just hit)
legs/shoulders
off
back/tris
off
repeat

I know that the only way to determine if it is effective is to try it, I just wanted to hear your opinion on it (or anyone elses). Would it be better to just stick with a body part a day/once a week to try and develop the intensity required to neccessitate that much rest, or would something like I outlined above help move me towards that level? Hope all is going well! [/quote]

It’s funny to me that Poliquin is getting credit for something that has been around long before I was born. That is a similar split to what I found on the back of a box of supplements like I wrote about years ago at the start of this thread.

That was how I started training. I would do one “large” body part grouped with one smaller. I have done every possible combination from back and biceps, chest and triceps, biceps and triceps…whatever. The bottom line, some of you need to get out of this mentality that you need to follow someone’s brand name program. Poloquin didn’t come up with that. Those are not “poloquin splits”. That is how most big guys trained to get big.

I do one body part a day now because of the sheer weight I am moving. I used to avoid going into detail, but damn it, I know what I am capable of and at this point in my life, I am past caring. When I train, I am generally putting up enough weight to get attention from others around me. That is why I train one body part a day. After doing something like that, I don’t exactly have much left in the tank for an entirely different muscle group.

My shoulder workout alone leaves me wiped out.

Until you get to a strength level where your body needs even more recovery time between sets and you have less energy at the end of training that group, doing 2 or even 3 body part a day splits is common and has been since the 60’s before my daddy knew he even wanted kids.

481

Thanks for the reply. Will admit I have been one to fall for the whole must do drop sets/21’s/supersets and not put enough emphasis into the most important factor which is “Am I going up in weight”. Funny thing is back in highschool weight training was when I was making the most consistent strength gains and all we were doing was pretty much just ramped sets, and coming in the next time and lifting more weight/and or more reps. Back to the basics it is lol!