Not sure if you’re still checking this thread, but I actually read all 24 pages and you only mentioned abs when you said it’s the only muscle one can train 3x a week and how you laugh at people that freak out when they lose an ab. So, it’s with fear I ask, do you train your abs? If so, how?
Also, when you diet down, how long do you diet for? At what point do you say that’s good enough and back to your normal daily food intake?
Lastly, do you mind PMing me your profile? I noticed you’re an oral surgeon and wanted to know if by chance, you might be in my area. Thanks
Saturday. Shoulders-biceps
-Seated behind the neck presses
-Cable laterals
-one arm dumbbell lateral raises
-Barbell curls
-Incline dumbbell curls
Sunday. gym closed, rest
3-4 sets per excersise, starting from somewhere around 15-12 reps and working up to 6-8 reps, increasing the weight every set. Training to failure with controlled negatives, though little cheating when the weight gets heavy (eg. hip drive with bb curls, using momentum with chinups, things like that… helps to get 1-2 extra reps) Two excersise for mid shoulders as my waist is wiiiide, want to get broader shoulders.
Also I’m curious about your opinion of hitting forearms more frequently, like 2 times per week, or every 5 days. I won’t say that I need to bring something up, as my bw is a miserable 210 lbs right now so I need overall mass over my frame… my goal 235 lbs until next april…
Moreover, I never tried working out a bodypart 1 per week in my 1.5 years of serious lifting (I used once in every five days approach) but with this way perhaps I can hit myself harder without the risk of neural fatigue. Just wanted to check your opinion… If you have the time.
Prof, I was curious what your long term plans are for further progress. I know you mentioned that after working with free weights for years, you have moved onto machines. Now that you have maxed them all out, have you given serious thought to going back to free weights?
I understand that you do more squeezing now of the muscles ect but that seems like progress will dry up before long.
Some of the stuff you do for safety like bench but what about hammer shrugs? Why not go back to barbell shruging? Just curious what your plans are.
Not sure if you’re still checking this thread, but I actually read all 24 pages and you only mentioned abs when you said it’s the only muscle one can train 3x a week and how you laugh at people that freak out when they lose an ab. So, it’s with fear I ask, do you train your abs? If so, how?
Also, when you diet down, how long do you diet for? At what point do you say that’s good enough and back to your normal daily food intake?
Lastly, do you mind PMing me your profile? I noticed you’re an oral surgeon and wanted to know if by chance, you might be in my area. Thanks
Pres[/quote]
First, I have only trained abs before directly when dropping weight or when in the military for pt tests (we get tested on how many we can do in a given amount of time). Trust me, the day you can squat 4-500lbs for reps, you will have decent abs whether you do crunches or not.
As far as dieting, I have never dieted down to “really lean” levels before. I usually just diet down as “damage control” if I go over board on gaining. am trying to take that further right now but I doubt it will happen in less than 4-5 months and I personally don’t think someone should be on a caloric deficit for longer than 3-4 months at a time without a break.
[quote]Professor X wrote:
ollik wrote:
Do you use drop sets, super sets, forced reps or negative reps in your workout?
No…and what do you mean by “forced reps”? You can either do more reps or you can’t. My last reps in a final set are always “forced”.[/quote]
Hah, ‘always forced’… nice. Forced reps are assistance reps at the end of a set. A spotter will help you get the conectric phase of the contraction after you get to concentric failure. Maybe you already knew this and were making a joke? In which case I’m a dummy for being serious about it… ?
[quote]DJS wrote:
Prof, I was curious what your long term plans are for further progress. I know you mentioned that after working with free weights for years, you have moved onto machines. Now that you have maxed them all out, have you given serious thought to going back to free weights?
I understand that you do more squeezing now of the muscles ect but that seems like progress will dry up before long.
Some of the stuff you do for safety like bench but what about hammer shrugs? Why not go back to barbell shruging? Just curious what your plans are.[/quote]
Why do barbell shrugs if what I am doing is working? I mean, seriously, my traps are already at risk of being “too big” for my shoulders… do I really look like my traps need more size? Unless I plan on competing as a superheavy, I am not really trying to pack on another 50lbs of muscle so it isn’t like I need to change things around that drastically.
I already wear a XXXL in shirts and weighing much over 300lbs is for people who get paid to do it…especially at my height. I may compete in the near future or I may not. That all depends on how I look dieted down. I am not going to make claims of what I plan to do until I am actually doing it. Talk is cheap and I have quite a bit going on in my life currently that may keep me from having the time for jumping on a stage. I am looking for improvements in muscle groups but I’ve been 300lbs so it isn’t like I am just shooting for massive gains in body weight.
I want to bring up my biceps, triceps, legs…hell, I want everything to improve but there is no reason to move to free weights exclusively when what I am doing is still putting size on me.
[quote]patricio2626 wrote:
Professor X wrote:
ollik wrote:
Do you use drop sets, super sets, forced reps or negative reps in your workout?
No…and what do you mean by “forced reps”? You can either do more reps or you can’t. My last reps in a final set are always “forced”.
Hah, ‘always forced’… nice. Forced reps are assistance reps at the end of a set. A spotter will help you get the conectric phase of the contraction after you get to concentric failure. Maybe you already knew this and were making a joke? In which case I’m a dummy for being serious about it… ?[/quote]
I don’t use a spotter and yes I am aware of the concept.
Just wondering…is it uncomfortable being over 300lbs? Like do simple things become a real chore. I’ve been wondering this since I saw that video of Kai lol.
[quote]hardgnr wrote:
Just wondering…is it uncomfortable being over 300lbs? Like do simple things become a real chore. I’ve been wondering this since I saw that video of Kai lol.[/quote]
It really depends on how much is muscle and how much is fat. My current weight was a hassle when I first hit it years back (back pain sometimes or just feeling “heavy”). Now, I feel just fine at the same weight but I am also much leaner than I was then. Everyone is different, but the first time you hit a heavier weight, it may take time for your body to adjust.
Prof X, Do you have a set rest interval between sets, I personally used to do my next set when I felt like my breathing became close to normal. I have been experimenting with a shorter set rest periods and adjusting the weight accordingly hoping to increase intensity. I am still able to progress in weight, just fixed rest times.
Rest times never seem to be discussed but seem to me to be a valuable variable. What are your thoughts.
[quote]bwhitwell wrote:
Prof X, Do you have a set rest interval between sets, I personally used to do my next set when I felt like my breathing became close to normal. I have been experimenting with a shorter set rest periods and adjusting the weight accordingly hoping to increase intensity. I am still able to progress in weight, just fixed rest times.
Rest times never seem to be discussed but seem to me to be a valuable variable. What are your thoughts.[/quote]
I turn my music up. Keri Hilson’s “Turnin’ Me On” is what I gauge my rep speed by. I then close my eyes and breath deeply as the lactic acid burns through me at the end of the set even though I feel like screaming. People probably think I am meditating. I wait for my breathing to slow down and that light headed feeling to go away and then wait for the next song on my playlist to drive me into the next set…all on beat.
I’m a musician. I lift to music most of the time and am usually in a zone to the degree that people tell me they didn’t want to disturb me so they hold any questions or comments until they think I won’t kill them.
There is no specific time that I wait…unless Alter Bridge is doing a fast track.
[quote]Professor X wrote:
bwhitwell wrote:
Prof X, Do you have a set rest interval between sets, I personally used to do my next set when I felt like my breathing became close to normal. I have been experimenting with a shorter set rest periods and adjusting the weight accordingly hoping to increase intensity. I am still able to progress in weight, just fixed rest times.
Rest times never seem to be discussed but seem to me to be a valuable variable. What are your thoughts.
I turn my music up. Keri Hilson’s “Turnin’ Me On” is what I gauge my rep speed by. I then close my eyes and breath deeply as the lactic acid burns through me at the end of the set even though I feel like screaming. People probably think I am meditating. I wait for my breathing to slow down and that light headed feeling to go away and then wait for the next song on my playlist to drive me into the next set…all on beat.
I’m a musician. I lift to music most of the time and am usually in a zone to the degree that people tell me they didn’t want to disturb me so they hold any questions or comments until they think I won’t kill them.
There is no specific time that I wait…unless Alter Bridge is doing a fast track.[/quote]
[quote]Professor X wrote:
bwhitwell wrote:
Prof X, Do you have a set rest interval between sets, I personally used to do my next set when I felt like my breathing became close to normal. I have been experimenting with a shorter set rest periods and adjusting the weight accordingly hoping to increase intensity. I am still able to progress in weight, just fixed rest times.
Rest times never seem to be discussed but seem to me to be a valuable variable. What are your thoughts.
I turn my music up. Keri Hilson’s “Turnin’ Me On” .[/quote]
Gross.
I do my sets in the same way, except something like ‘Disturbed’s "Fear’ to give my body a rush of adrenaline is more like it
hey Prof, maybe I missed it but what foods make up your carb intake while bulking? Do you like to have carbs fairly high when gaining or do you mostly depend on fats/protein? Are you cutting carbs alot for this cut?
[quote]Goodfellow wrote:
Professor X wrote:
bwhitwell wrote:
Prof X, Do you have a set rest interval between sets, I personally used to do my next set when I felt like my breathing became close to normal. I have been experimenting with a shorter set rest periods and adjusting the weight accordingly hoping to increase intensity. I am still able to progress in weight, just fixed rest times.
Rest times never seem to be discussed but seem to me to be a valuable variable. What are your thoughts.
I turn my music up. Keri Hilson’s “Turnin’ Me On” .
Gross.
I do my sets in the same way, except something like ‘Disturbed’s "Fear’ to give my body a rush of adrenaline is more like it
[/quote]
You clearly don’t know a good beat when you hear it. Can you have sex to “Disturb’s Fear”? I think not!
[quote]trav123456 wrote:
hey Prof, maybe I missed it but what foods make up your carb intake while bulking? Do you like to have carbs fairly high when gaining or do you mostly depend on fats/protein? Are you cutting carbs alot for this cut?[/quote]
My carbs are very low all day long until I get home right now. I either have rice or potatoes for two meals and almost zero carbs the rest of the day (aside from Thursday night and Sunday all day). My protein intake is higher right now than…ever.
When gaining I am not that strict with my food intake. That may change after I drop more if I plan to stay leaner, but that won’t stop me from the occasional angus bacon cheeseburger.
My carbs are very low all day long until I get home right now. [/quote]
Is this because you go to the gym after work? Why no carbs during breakfast? I was under the impression that when leaning out, carbs in the morning was better than carbs at night.
My carbs are very low all day long until I get home right now.
Is this because you go to the gym after work? Why no carbs during breakfast? I was under the impression that when leaning out, carbs in the morning was better than carbs at night.[/quote]
If you knew my sleep schedule, it would make more sense. I am not human.
