Professor X: A Request

Training Bodybuilding
823

[quote]punkguitarist wrote:
Professor X,

I’m just wondering why you don’t do deadlifts since so many people swear by them for adding mass everywhere.

Also did you ever do them during your “growing years”[/quote]

Why should I personally do deadlifts? I don’t do certain exercises because they are popular. I do them for a reason. If it serves no specific purpose that I can’t get through other means, then why do it? Whether YOU should do deadlifts is an entirely different issue.

I have done the movement before but never on some long consistent basis.

Why does this bother some of you?

824

because your lifting wrong if you dont deadlift :wink:

825

You mentioned that you work calves every time you train (5-6 times per week) right? Roughly how many total sets and exercises do you do each time? Do you treat it like any other muscle in that you work up to only 1 top hard set per exercise?

On a similar note, I was watching Johnnie Jackson here http://www.youtube.com/user/TeamMuscleTechVideos#p/u/17/_g6YHp9zqgw , seems like he’s doing way more than 1 working set for each exercise there, and he’s doing about 6 different ones for biceps alone. Do you know why that is?

826

[quote]Needmassquick wrote:
You mentioned that you work calves every time you train (5-6 times per week) right? Roughly how many total sets and exercises do you do each time? Do you treat it like any other muscle in that you work up to only 1 top hard set per exercise?

On a similar note, I was watching Johnnie Jackson here, seems like he’s doing way more than 1 working set for each exercise there, and he’s doing about 6 different ones for biceps alone. Do you know why that is?

[/quote]

All I see is a white box in your post.

Yes, I train calves pretty much everyday…and they aren’t small anymore as a result. I usually only do about 3 sets of 20 reps (10 toes in, 10 toes out on straight leg). Sometimes I may do both bent and straight leg. Yes, I go up to a heaviest last set.

Working set? All of my sets are “working sets”. What are you referring to?

You guys are asking the WRONG questions. You don’t learn how to lift by simply reading. No matter how well I type it out, you will NOT get a good idea of how I train without ever watching me train.

I’m not simply going through the motions on previous sets. I am still working hard aside from initial warm up sets…and even then they aren’t that easy.

827

[quote]Professor X wrote:

All I see is a white box in your post.

Yes, I train calves pretty much everyday…and they aren’t small anymore as a result. I usually only do about 3 sets of 20 reps (10 toes in, 10 toes out on straight leg). Sometimes I may do both bent and straight leg. Yes, I go up to a heaviest last set.

Working set? All of my sets are “working sets”. What are you referring to?

You guys are asking the WRONG questions. You don’t learn how to lift by simply reading. No matter how well I type it out, you will NOT get a good idea of how I train without ever watching me train.

I’m not simply going through the motions on previous sets. I am still working hard aside from initial warm up sets…and even then they aren’t that easy.[/quote]

Well what questions should we be asking? “Can you post up a video of you lifting?” :slight_smile:

I think I will try out your method because nothing else has seemed to work. It seems like with 3 sets of 20 even if your last one is your heaviest you would have to go with much lighter weights for earlier sets correct? I mean if your benching 350x3 then do 405x5 that 350 wouldn’t take much away from your final set but if your doing, for example, 270x20 on leg press for calf extensions that’s really going to fatigue you and take strength away from the last set to the point where if you just did 270x5 you’d get 405x20 but now could only get 360x20 (as an example). I guess you don’t mind that and want the overall effect?

also, do you always stick with 3x20? I guess the exercise varies.

Thanks man, it’s always nice to get info from the really big guys around here.

Oh and here’s the link I posted before about Johnnie Jackson seeming to do way more than 1 top set - YouTube

828

[quote]Needmassquick wrote:

[quote]Professor X wrote:

All I see is a white box in your post.

Yes, I train calves pretty much everyday…and they aren’t small anymore as a result. I usually only do about 3 sets of 20 reps (10 toes in, 10 toes out on straight leg). Sometimes I may do both bent and straight leg. Yes, I go up to a heaviest last set.

Working set? All of my sets are “working sets”. What are you referring to?

You guys are asking the WRONG questions. You don’t learn how to lift by simply reading. No matter how well I type it out, you will NOT get a good idea of how I train without ever watching me train.

I’m not simply going through the motions on previous sets. I am still working hard aside from initial warm up sets…and even then they aren’t that easy.[/quote]

Well what questions should we be asking? “Can you post up a video of you lifting?” :slight_smile:

I think I will try out your method because nothing else has seemed to work. It seems like with 3 sets of 20 even if your last one is your heaviest you would have to go with much lighter weights for earlier sets correct? I mean if your benching 350x3 then do 405x5 that 350 wouldn’t take much away from your final set but if your doing, for example, 270x20 on leg press for calf extensions that’s really going to fatigue you and take strength away from the last set to the point where if you just did 270x5 you’d get 405x20 but now could only get 360x20 (as an example). I guess you don’t mind that and want the overall effect?

also, do you always stick with 3x20? I guess the exercise varies.

Thanks man, it’s always nice to get info from the really big guys around here.

Oh and here’s the link I posted before about Johnnie Jackson seeming to do way more than 1 top set - YouTube [/quote]

Dude that’s some M*tech vid, that’s not even close to what Johnnie usually does/did.
Granted, on some bodyparts he does an exercise or two more than most other Pros, but not to the degree shown in the bicep vid.

Here’s some stuff quoted directly from his homepage, including weights and reps:

BACK

Deadlifts

  • 2 warm-up sets (225 lbs. x 20 reps, 315 lbs. x 15 reps)
  • 4 working sets x 6 reps (505 lbs, 550 lbs., 625 lbs., 705 lbs.)

Pull-Ups

  • 3 sets x 20 reps (45 lbs., 90 lbs., 135 lbs.) ← = added weight

Bent-Over Rows

  • 1 warm-up x 15 reps (135 lbs.)
  • 3 working sets x 10 reps (225 lbs., 315 lbs., 405 lbs.)

Seated Rows

  • 3 sets x 20 reps (200 lbs., 250 lbs., 300 lbs.)

Dumbell Rows

  • 3 sets x 10 reps (80 lbs., 100 lbs., 120 lbs.)

Hyperextensions

  • 3 sets x 20 reps (45 lbs.)

CHEST ROUTINE

Heavy Bench Press

  • 2 warm-up sets x 15 reps (225 lbs.) ← thought he’d do one at 135, but apparently not.

  • 3 working sets x 5 reps (405 lbs., 435 lbs., 465 lbs.)

Floor Press

  • 2 sets x 6 reps (325 lbs., 345 lbs.)

Incline Dumbell Press

  • 3 sets x 8 reps (120 lbs., 150 lbs., 150 lbs.)

Flat Dumbell Flyes

  • 3 sets x 15 reps (60 lbs., 70 lbs., 80 lbs.)

You can start with 2-3 main (=progression) exercises per bodypart and maybe a pump exercise (=whatever) and see how you do if you want to try the standard way of training for bodybuilding.

829

Wow, what a beast. I’d love to be able to train with someone like him for a workout.

Hm, so are all those videos BS? I’ve found them interesting and just figured he was going in for a normal workout.

I’m guessing he trains those muscles once per week right? I only hit back with 1-2 exercises at a time but it totals 3-4 different heavy exercises per week (DB rows, rack chins, Yates row currently and sometimes some form of a deadlift)

PX I’m still interesting in your reply to my above post about calves and whatnot

Thanks guys.

830

This is from his site:

"He trains each muscle group only once a week to allow ample time for rest and recovery. His routine consists of four days in the gym with three days of rest. "

4 days per week? Wasn’t there some recent article or thread about how every serious lifter needs 5-6 days per week?

831

[quote]Needmassquick wrote:
This is from his site:

"He trains each muscle group only once a week to allow ample time for rest and recovery. His routine consists of four days in the gym with three days of rest. "

4 days per week? Wasn’t there some recent article or thread about how every serious lifter needs 5-6 days per week?[/quote]

Don’t mean to hijack the thread…

but you do whatever works to get big, clearly Jackson is doing what works well for him. Besides, even though he trains only 4 days now doesn’t mean he trained that way when he was sub 200lbs.

832

I read the first 10 pages and enjoyed them though I would like to skip ahead a bit for a lack of time - hopefully something like this has not already been answered.

I’ve been working out for about 3 months now (18 years old) and I’ve been doing upper body one day, then legs, then abs/lower back, resting however necessary to heal. I never did an explicitly beginner routine or total body workouts despite being relatively sedentary… (if I found myself able to do what I did instead, does that mean I didn’t have to?) I am wondering at what point I am ready to move to a more split routine? I have always pushed myself on exercises to failure, though I’ve noticed that in the very beginning I was able to feel healed with only 1 day off, and then 2, and currently it has been 2-3

Is it a question of intensity - like when I am finding myself too fatigued by the end to give full effort to all the exercises in a workout (though this could probably also be solved by doing fewer exercises, if that is desirable, or perhaps a matter of conditioning)? Or when I find myself requiring more days of rest?

Or is it a question of progress (not progressing as quickly anymore)?

And in either case, what are the thresholds?

Thanks for any responses.

833

Looking for some tips from the Prof.

Following the basic principles in this exact thread, I’ve recently gained 40lbs this past year and now weigh 220lbs. I am now planning to begin focusing on one specific muscle group at a time (shoulders), working the muscle group 2x a week.

I know you said you don’t follow an exact schedule, and do whatever feels right. I’m not looking for an exact outline, but rather some basic pointers. How much time would you say is needed between chest and shoulder sessions to avoid as much overlap as possible and be fully recovered for the next session? Also, I know you didn’t place a high priority on triceps due to all the pressing. Where would you throw in triceps in this split? After one of the chest/shoulder sessions? Or maybe on a completely separate day with biceps maybe?

Anything else you feel would help would be greatly appreciated. Thanks.

834

[quote]Ironfreak wrote:
Looking for some tips from the Prof.

Following the basic principles in this exact thread, I’ve recently gained 40lbs this past year and now weigh 220lbs. I am now planning to begin focusing on one specific muscle group at a time (shoulders), working the muscle group 2x a week. [/quote]

Good work if most of that was muscle.

[quote]

I know you said you don’t follow an exact schedule, and do whatever feels right. I’m not looking for an exact outline, but rather some basic pointers. How much time would you say is needed between chest and shoulder sessions to avoid as much overlap as possible and be fully recovered for the next session?[/quote]

At least one day in between. Yes, I have trained chest one day and shoulders the next and did ok for a while but usually I start getting joint inflammation over time if I don’t give my shoulders more of a rest between sessions.

I trained chest tonight. I trained shoulders 2 nights ago.

[quote]

Also, I know you didn’t place a high priority on triceps due to all the pressing. Where would you throw in triceps in this split? After one of the chest/shoulder sessions? Or maybe on a completely separate day with biceps maybe?[/quote]

That is when you start asking YOURSELF how that would fit together. I have trained triceps with biceps and with chest…and with back or any other combination that fit the need based on results, recovery and rest.

In other words, if you plan on training shoulders tomorrow and are training biceps today, it may not be best to train triceps with biceps today…because triceps will be needed the next day for chest training.

If your training doesn’t make any logical sense, you are doing it wrong.

[quote]
Anything else you feel would help would be greatly appreciated. Thanks. [/quote]

I bestow thee with the gift of common sense.

Use it wisely, my son.

835

[quote]Professor X wrote:

I bestow thee with the gift of common sense.

Use it wisely, my son.[/quote]

OHH OHH OHH Can I have that as well?

836

[quote]Professor X wrote:

[quote]Ironfreak wrote:
Anything else you feel would help would be greatly appreciated. Thanks. [/quote]

I bestow thee with the gift of common sense.

Use it wisely, my son.[/quote]

Brilliant. :slight_smile:

837

[quote]Professor X wrote:

I bestow thee with the gift of common sense.

Use it wisely, my son.[/quote]

Lol. I’ll try my best.

838

This might seem a bit off topic but when I look at any videos of top pro bodybuilders or even the video above, there form seems messy and careless. Jonnie Jackson above is an excellent example. This is just an observation I may be wrong.

839

[quote]Boycedog wrote:
This might seem a bit off topic but when I look at any videos of top pro bodybuilders or even the video above, there form seems messy and careless. Jonnie Jackson above is an excellent example. This is just an observation I may be wrong.[/quote]

they train how it works for them, and it must work cos the mans a tank

840

[quote]Boycedog wrote:
This might seem a bit off topic but when I look at any videos of top pro bodybuilders or even the video above, there form seems messy and careless. Jonnie Jackson above is an excellent example. This is just an observation I may be wrong.[/quote]

We’ve discussed the difference between “form” vs. technique and setup plenty of times in various threads in this forum…

841

[quote]Boycedog wrote:
This might seem a bit off topic but when I look at any videos of top pro bodybuilders or even the video above, there form seems messy and careless. Jonnie Jackson above is an excellent example. This is just an observation I may be wrong.[/quote]

Yes, it was off topic and yes, you are off base.

If some guy has 20" arms and no significant injuries, your best bet is to shut up and listen to how he did it. It is NOT to judge his training as “incorrect” when the only thing that would make a method or exercise incorrect is the lack of results of the production of injury. If you avoid both, YOU ARE DOING IT RIGHT.

I see more little guys who think their form is “perfect” who get injured than bigger guys who have lifted for a decade yet have loose form.

That SHOULD tell you something.

Why didn’t it?

I have loose form on some movements. I am also relatively injury free aside from one small issue and there is no way in hell someone gains that much size without injury by doing it wrong.

842

Q: im currently doing a running 3-day split, so push/pull/legs, however many days i have to work out that week, ranging from usually 5-6 days. what i wanna know is what are the sort of weights you were pushing when you decided to split things up more (ie. biceps to a different day)?? biceps on back day just doesnt cut it atm. my stats – 183cm/87kg – max bench 112.5kg, squat 100kg, seated shoulder 62.5kg, db curl 25kgx6 etc.

could you possibly critique this routine:

chest/triceps/calves-
incline bench
incline db
CGBP
low-high cable flyes OR incline flyes
seated calves

lats/traps/posterior delts-
chins
bb rows
rear delt flyes
one-arm cable rows
db shrugs

quads/hams-
squat
ham curls
leg ext
leg press

off-

anterior/medial delts/triceps-
seated shoulder press
arnold press
side db raises
pjr ez-bar pullovers
tricep pulldowns

biceps/calves-
barbell curls
incline db curls
preacher curls

off-

i realise at my size, all bodyparts need improving, but knowing my body and natty bodybuilders, the arms and shoulders should be prioritized the most. my bis are bigger than my tris and as youve said before ‘ive yet to see a bodybuilder with medial delts too big’ plus i have narrow shoulders.