[quote]Mateus wrote:
^This. that is what I’m talking about. Initially learned about this exercise from c_c or Sentoguy, can’t remember which one but it really hits the tris good.
[/quote]
No…I’ve never done those. I am generally not looking around for “rare” movements.
[quote]vajra wrote:
[quote]Professor X wrote:
[quote]destroyedquads wrote:
I’d like to discuss building up the triceps. Personally I find that I am a very chest-dominant presser, meaning that even close-grip benches and dips are almost entirely chest for me. This may be because I have long arms. This has led me to using mostly extensions to train triceps. It sucks, but it is what I have to life with.
I’ve noticed however that you, X, have quite a lot of extension based movements in your tricep workouts.
I hear a lot of people talking about ‘sticking to the big lifts’ and it gets me thinking about it. How possible is it to build large triceps from strictly extension-type movements? [/quote]
I just trained triceps this morning. I went up to 70lbs for kickbacks. Trust me, once you start moving that kind of weight, it becomes a “BIG LIFT”. I do several sets of “pressdowns” or extensions as a warm up. The only reason I am not currently doing dips is because they got rid of the one machine I used for that for years at my gym…the HS dip. So, now I have to go buy a dip belt and I may do that today.
Aside from dips, kickbacks or maybe close grip presses, there simply aren’t that many movements for triceps other than some form of extension.[/quote]
thanks for all the expert info prof. been doing heavy kickbacks for about a month now after the usual floor press and stuff and appreciate the results. i have always been the twig-arms-but-hates-isolation-exercises kind of sad guy. thanks to you i have come to my senses.
[/quote]
Glad to hear it. Keep it up, man.
[quote]Mateus wrote:
[quote]Professor X wrote:
[quote]Mateus wrote:
[quote]Professor X wrote:
[quote]destroyedquads wrote:
I’d like to discuss building up the triceps. Personally I find that I am a very chest-dominant presser, meaning that even close-grip benches and dips are almost entirely chest for me. This may be because I have long arms. This has led me to using mostly extensions to train triceps. It sucks, but it is what I have to life with.
I’ve noticed however that you, X, have quite a lot of extension based movements in your tricep workouts.
I hear a lot of people talking about ‘sticking to the big lifts’ and it gets me thinking about it. How possible is it to build large triceps from strictly extension-type movements? [/quote]
I just trained triceps this morning. I went up to 70lbs for kickbacks. Trust me, once you start moving that kind of weight, it becomes a “BIG LIFT”. I do several sets of “pressdowns” or extensions as a warm up. The only reason I am not currently doing dips is because they got rid of the one machine I used for that for years at my gym…the HS dip. So, now I have to go buy a dip belt and I may do that today.
Aside from dips, kickbacks or maybe close grip presses, there simply aren’t that many movements for triceps other than some form of extension.[/quote]
Hey X, have you ever messed around with the reverse wide grip presses in the smith? Or the seated half press in this thread? Forums - T Nation - The World's Trusted Community for Elite Fitness Just curious if they have done anything for you…
[/quote]
I am not sure what a “reverse wide grip press” is. I don’t do “seated half presses” (by this, I assume you mean overhead extensions) because it hurts my elbow. I avoid all overhead movements because of this.[/quote]
Dude! Are you in Pigeon Forge, TN this weekend? I went into the Wal-Mart by the house today and there was a car in the parking lot with a vanity tag that read “Prof X”. I passed it walking into the store. Got my shit and checked out hoping that it would still be there to take a pic but it was gone…anyway, just wondering if it was you?
[/quote]
LOL. Must be someone else. I would never put that on my car. I only use “professor” on this board, Everyone else calls me “X”.
dear prof x …
i read all 38 pages. took almost all 8 hours . but seriously thanks for ur dedication and if u read this apprecaite all that u do and continue to do . and im sure i will see other post and get other questions answered but love that u do HS . and i do that cause of shoulder rehab and continue to incorporate . thanks again
spence
^^^ Seriously… I’ve been following all the advice you have been giving for years, I just don’t post a ton. I’m learning a lot reading this thread. Probably read it 3 times entirely. Thanks for all the help/advice you have indirectly given me hah, I appreciate it.
[quote]newbie2bb wrote:
dear prof x …
i read all 38 pages. took almost all 8 hours . but seriously thanks for ur dedication and if u read this apprecaite all that u do and continue to do . and im sure i will see other post and get other questions answered but love that u do HS . and i do that cause of shoulder rehab and continue to incorporate . thanks again
spence[/quote]
Dude, I’m glad any of this helped you. Just make sure you are actually growing.
[quote]TD54 wrote:
^^^ Seriously… I’ve been following all the advice you have been giving for years, I just don’t post a ton. I’m learning a lot reading this thread. Probably read it 3 times entirely. Thanks for all the help/advice you have indirectly given me hah, I appreciate it. [/quote]
No problem.
STEAK:
Prof X,
DC training, Westside Barbell, and a lot of other training programs recommend rotating lifts when they stall.
For example if you stall on incline dumbbell press, they recommend switching to something similar like incline barbell press and make strength gains on that for as long as possible and then when you switch back to incline dumbbell you should be able to blow past whatever weight you were stuck at.
Do you do something similiar? If not, what do you recommend doing when a lift stalls?
[quote]punkguitarist wrote:
Prof X,
DC training, Westside Barbell, and a lot of other training programs recommend rotating lifts when they stall.
For example if you stall on incline dumbbell press, they recommend switching to something similar like incline barbell press and make strength gains on that for as long as possible and then when you switch back to incline dumbbell you should be able to blow past whatever weight you were stuck at.
Do you do something similiar? If not, what do you recommend doing when a lift stalls?[/quote]
I stalled on bench press once a long time ago. This was before I was hitting 405. I focused more on triceps and shoulders (along with everything else) and moved to dumbbells. That got me past that.
My take on it is this, largely, a true “wall” in training is only reached if there is a weak link in the chain on some movements. Those weak links require direct attention…which is why every fucker avoiding all isolation work will likely see LESS progress overall than those who incorporate EVERYTHING.
More times than not, the issue is simply food intake. In other case, if you NEVER train biceps yet have hit a wall in bench press, YES, your biceps help stabilize the weight so you are a dumbass to ignore this and only focus on “chest and triceps”.
[quote]Professor X wrote:
[quote]Matthew9v9 wrote:
What would it take to get a snapshot of a week-in-the-training-life of Professor X?
You mentioned in the Beginner’s forum that your workouts are very brief which enables you to go daily. I’d be interested in reading what you do. Weekly split, exercise, set, reps, and % would be great!
Oh, and have you ever done anything like DJ’s One-Lift-a-Day?
Thanks in advance, either way.
Matthew[/quote]
I don’t even know who DJ is, so no, I haven’t tried his one-lift-a-day. Writing down a weekly split implies that I have my training planned out days or weeks in advance. I used to train like that. I don’t anymore. I am thinking of training chest tonight…because my chest feels rested, I trained back yesterday so no muscles should overlap, and it just feels right.
I used to split my chest into two different days (upper and lower chest) but now that my chest is pretty filled in on top, I now just train it all in one day. I have walked into the gym before, sat on the shoulder press Cybex machine, started the exercise and just felt like the muscle wasn’t rested enough…so I trained another body part that day. I have also driven to the gym before, got into a good parking space and then realized that I didn’t have full energy to train well…so I drove back home.
I know what you’re thinking, “Dear Lord, he doesn’t have a brand name training plan using theories based on the concepts of Russian trainers and, GASP, no super-sets?”
If it sounds chaotic, it isn’t. I know what I trained most recently. I know I trained legs about 3 days ago so I may train them again 2 days from now…or tomorrow if they feel rested and my biceps aren’t tight from training back yesterday. Breaking the body parts into exercises is probably best;
-Chest
HS incline (4 sets working from two plates a side to five plates, the last set ending in 10 reps lately)
HS flatbench (3 sets working from 3 plates a side to 5…I did that for 8 reps last week)
Pec deck machine (however many sets gets enough blood into the area)
-Biceps
Warm up either going really light on the HS curl machine or real light with dumbbells (like 25lbs)
HS curl machine (3-4 sets going up to 4 plates)
Preacher curls (starting with a 45lbs dumbbell and moving up to around 85lbs lately even though I have done more in the past…I am trying to concentrate more on form lately)
Cybex curl machine (last exercise, usually just to get more blood pumped and not for going extremely heavy)
-Shoulders
Cybex plate loaded military press (warm up is real light, working sets go for about 4 sets)
Lateral raises (3-4 sets)
Shrugs (I may start cutting these out because my traps grow fast compared to the work I do for them)
One arm laterals (two exercises for the same muscle group because my focus is on really bringing them out because I don’t believe I have ever seen someone with lateral delts that were too big)
Reverse pec deck flyes for rear delts.
-Back
T-Bar rows (3-4 sets)
Lat pulldowns (3-4 sets)
Upright HS row
Cybex plate loaded Lat machine (again, two exercises for the same muscle group because I am really trying to bring them out as well.
I may do a couple more sets on the lat pulldown last but not going heavy
-Legs
Calf raises (seated and standing, 3sets of each…my calves still fall short but I?m trying)
I believe it is considered a hack press, but it allows you to get into squat position with no back support on a plate loaded machine with pads for my shoulders. I have been doing these lately instead of regular squats simply because I feel it more and can apparently go heavier on it.
Leg press (go up 22 plates over 4-5 sets)
Leg curls (3-4 sets)
Leg extensions (3-4 sets)
That is pretty much it. If you need me to go into further detail, just ask but that is how I train lately.
[/quote]
holy shit. That’s almost the exact same split as mine. Even though I am not lifting anywhere near as much as you, that makes me feel kind of… good I guess?
I’m always second guessing because everytime I think something I’m doing is right I find someone that says it’s not. And as always it’s just up to me to figure out what’s what.
PX, not training related, but what are your thoughts on green dentistry/mercury free fillings? I found a biological dentist I’m considering switching to. Thanks.
Hey this has probably been mentioned a while ago but i was wondering exactly how do you prepare your steaks? Do you bbq a bunch then microwave? and also when do you add the tenderizer? Ive been just bbqing them every time i eat them (1-2 times per day) but its getting tedious
[quote]Blackaggar wrote:
Hey this has probably been mentioned a while ago but i was wondering exactly how do you prepare your steaks? Do you bbq a bunch then microwave? and also when do you add the tenderizer? Ive been just bbqing them every time i eat them (1-2 times per day) but its getting tedious[/quote]
This link was on the previous page.
[quote]Professor X wrote:
[quote]Blackaggar wrote:
Hey this has probably been mentioned a while ago but i was wondering exactly how do you prepare your steaks? Do you bbq a bunch then microwave? and also when do you add the tenderizer? Ive been just bbqing them every time i eat them (1-2 times per day) but its getting tedious[/quote]
This link was on the previous page.
Ahhh awesome thanks
[quote]Mr. Frost wrote:
[quote]Professor X wrote:
[quote]Matthew9v9 wrote:
What would it take to get a snapshot of a week-in-the-training-life of Professor X?
You mentioned in the Beginner’s forum that your workouts are very brief which enables you to go daily. I’d be interested in reading what you do. Weekly split, exercise, set, reps, and % would be great!
Oh, and have you ever done anything like DJ’s One-Lift-a-Day?
Thanks in advance, either way.
Matthew[/quote]
I don’t even know who DJ is, so no, I haven’t tried his one-lift-a-day. Writing down a weekly split implies that I have my training planned out days or weeks in advance. I used to train like that. I don’t anymore. I am thinking of training chest tonight…because my chest feels rested, I trained back yesterday so no muscles should overlap, and it just feels right.
I used to split my chest into two different days (upper and lower chest) but now that my chest is pretty filled in on top, I now just train it all in one day. I have walked into the gym before, sat on the shoulder press Cybex machine, started the exercise and just felt like the muscle wasn’t rested enough…so I trained another body part that day. I have also driven to the gym before, got into a good parking space and then realized that I didn’t have full energy to train well…so I drove back home.
I know what you’re thinking, “Dear Lord, he doesn’t have a brand name training plan using theories based on the concepts of Russian trainers and, GASP, no super-sets?”
If it sounds chaotic, it isn’t. I know what I trained most recently. I know I trained legs about 3 days ago so I may train them again 2 days from now…or tomorrow if they feel rested and my biceps aren’t tight from training back yesterday. Breaking the body parts into exercises is probably best;
-Chest
HS incline (4 sets working from two plates a side to five plates, the last set ending in 10 reps lately)
HS flatbench (3 sets working from 3 plates a side to 5…I did that for 8 reps last week)
Pec deck machine (however many sets gets enough blood into the area)
-Biceps
Warm up either going really light on the HS curl machine or real light with dumbbells (like 25lbs)
HS curl machine (3-4 sets going up to 4 plates)
Preacher curls (starting with a 45lbs dumbbell and moving up to around 85lbs lately even though I have done more in the past…I am trying to concentrate more on form lately)
Cybex curl machine (last exercise, usually just to get more blood pumped and not for going extremely heavy)
-Shoulders
Cybex plate loaded military press (warm up is real light, working sets go for about 4 sets)
Lateral raises (3-4 sets)
Shrugs (I may start cutting these out because my traps grow fast compared to the work I do for them)
One arm laterals (two exercises for the same muscle group because my focus is on really bringing them out because I don’t believe I have ever seen someone with lateral delts that were too big)
Reverse pec deck flyes for rear delts.
-Back
T-Bar rows (3-4 sets)
Lat pulldowns (3-4 sets)
Upright HS row
Cybex plate loaded Lat machine (again, two exercises for the same muscle group because I am really trying to bring them out as well.
I may do a couple more sets on the lat pulldown last but not going heavy
-Legs
Calf raises (seated and standing, 3sets of each…my calves still fall short but I?m trying)
I believe it is considered a hack press, but it allows you to get into squat position with no back support on a plate loaded machine with pads for my shoulders. I have been doing these lately instead of regular squats simply because I feel it more and can apparently go heavier on it.
Leg press (go up 22 plates over 4-5 sets)
Leg curls (3-4 sets)
Leg extensions (3-4 sets)
That is pretty much it. If you need me to go into further detail, just ask but that is how I train lately.
[/quote]
holy shit. That’s almost the exact same split as mine. Even though I am not lifting anywhere near as much as you, that makes me feel kind of… good I guess?
I’m always second guessing because everytime I think something I’m doing is right I find someone that says it’s not. And as always it’s just up to me to figure out what’s what.
[/quote]
On Shoulder day when you say “working sets go for about 4 sets” on the Cybex plate loaded military press, do you mean it takes you about 4 sets to get to your ONE working set or are you doing 4 working sets?
[quote]ronaldo7 wrote:
[quote]Mr. Frost wrote:
[quote]Professor X wrote:
[quote]Matthew9v9 wrote:
What would it take to get a snapshot of a week-in-the-training-life of Professor X?
You mentioned in the Beginner’s forum that your workouts are very brief which enables you to go daily. I’d be interested in reading what you do. Weekly split, exercise, set, reps, and % would be great!
Oh, and have you ever done anything like DJ’s One-Lift-a-Day?
Thanks in advance, either way.
Matthew[/quote]
I don’t even know who DJ is, so no, I haven’t tried his one-lift-a-day. Writing down a weekly split implies that I have my training planned out days or weeks in advance. I used to train like that. I don’t anymore. I am thinking of training chest tonight…because my chest feels rested, I trained back yesterday so no muscles should overlap, and it just feels right.
I used to split my chest into two different days (upper and lower chest) but now that my chest is pretty filled in on top, I now just train it all in one day. I have walked into the gym before, sat on the shoulder press Cybex machine, started the exercise and just felt like the muscle wasn’t rested enough…so I trained another body part that day. I have also driven to the gym before, got into a good parking space and then realized that I didn’t have full energy to train well…so I drove back home.
I know what you’re thinking, “Dear Lord, he doesn’t have a brand name training plan using theories based on the concepts of Russian trainers and, GASP, no super-sets?”
If it sounds chaotic, it isn’t. I know what I trained most recently. I know I trained legs about 3 days ago so I may train them again 2 days from now…or tomorrow if they feel rested and my biceps aren’t tight from training back yesterday. Breaking the body parts into exercises is probably best;
-Chest
HS incline (4 sets working from two plates a side to five plates, the last set ending in 10 reps lately)
HS flatbench (3 sets working from 3 plates a side to 5…I did that for 8 reps last week)
Pec deck machine (however many sets gets enough blood into the area)
-Biceps
Warm up either going really light on the HS curl machine or real light with dumbbells (like 25lbs)
HS curl machine (3-4 sets going up to 4 plates)
Preacher curls (starting with a 45lbs dumbbell and moving up to around 85lbs lately even though I have done more in the past…I am trying to concentrate more on form lately)
Cybex curl machine (last exercise, usually just to get more blood pumped and not for going extremely heavy)
-Shoulders
Cybex plate loaded military press (warm up is real light, working sets go for about 4 sets)
Lateral raises (3-4 sets)
Shrugs (I may start cutting these out because my traps grow fast compared to the work I do for them)
One arm laterals (two exercises for the same muscle group because my focus is on really bringing them out because I don’t believe I have ever seen someone with lateral delts that were too big)
Reverse pec deck flyes for rear delts.
-Back
T-Bar rows (3-4 sets)
Lat pulldowns (3-4 sets)
Upright HS row
Cybex plate loaded Lat machine (again, two exercises for the same muscle group because I am really trying to bring them out as well.
I may do a couple more sets on the lat pulldown last but not going heavy
-Legs
Calf raises (seated and standing, 3sets of each…my calves still fall short but I?m trying)
I believe it is considered a hack press, but it allows you to get into squat position with no back support on a plate loaded machine with pads for my shoulders. I have been doing these lately instead of regular squats simply because I feel it more and can apparently go heavier on it.
Leg press (go up 22 plates over 4-5 sets)
Leg curls (3-4 sets)
Leg extensions (3-4 sets)
That is pretty much it. If you need me to go into further detail, just ask but that is how I train lately.
[/quote]
holy shit. That’s almost the exact same split as mine. Even though I am not lifting anywhere near as much as you, that makes me feel kind of… good I guess?
I’m always second guessing because everytime I think something I’m doing is right I find someone that says it’s not. And as always it’s just up to me to figure out what’s what.
[/quote]
On Shoulder day when you say “working sets go for about 4 sets” on the Cybex plate loaded military press, do you mean it takes you about 4 sets to get to your ONE working set or are you doing 4 working sets?
[/quote]
I think that quote was from a few years back. I do not worry about the “working set” nonsense that apparently has so many people confused. I am in the gym to train. I am working during every set. I go from a lighter weight to a heavier weight because doing anything but that is a great way to get injured. I do not specify whether one or two sets is or isn’t a working set. They are all done for a specific purpose and that purpose is not spelled out before I hit the gym.
I do about 4-5 sets currently of overhead presses and how many sets are “warm ups” is based on how I feel during that workout. Nothing else.
I hope that answered your question.
[quote]Professor X wrote:
[quote]ronaldo7 wrote:
[quote]Mr. Frost wrote:
[quote]Professor X wrote:
[quote]Matthew9v9 wrote:
What would it take to get a snapshot of a week-in-the-training-life of Professor X?
You mentioned in the Beginner’s forum that your workouts are very brief which enables you to go daily. I’d be interested in reading what you do. Weekly split, exercise, set, reps, and % would be great!
Oh, and have you ever done anything like DJ’s One-Lift-a-Day?
Thanks in advance, either way.
Matthew[/quote]
I don’t even know who DJ is, so no, I haven’t tried his one-lift-a-day. Writing down a weekly split implies that I have my training planned out days or weeks in advance. I used to train like that. I don’t anymore. I am thinking of training chest tonight…because my chest feels rested, I trained back yesterday so no muscles should overlap, and it just feels right.
I used to split my chest into two different days (upper and lower chest) but now that my chest is pretty filled in on top, I now just train it all in one day. I have walked into the gym before, sat on the shoulder press Cybex machine, started the exercise and just felt like the muscle wasn’t rested enough…so I trained another body part that day. I have also driven to the gym before, got into a good parking space and then realized that I didn’t have full energy to train well…so I drove back home.
I know what you’re thinking, “Dear Lord, he doesn’t have a brand name training plan using theories based on the concepts of Russian trainers and, GASP, no super-sets?”
If it sounds chaotic, it isn’t. I know what I trained most recently. I know I trained legs about 3 days ago so I may train them again 2 days from now…or tomorrow if they feel rested and my biceps aren’t tight from training back yesterday. Breaking the body parts into exercises is probably best;
-Chest
HS incline (4 sets working from two plates a side to five plates, the last set ending in 10 reps lately)
HS flatbench (3 sets working from 3 plates a side to 5…I did that for 8 reps last week)
Pec deck machine (however many sets gets enough blood into the area)
-Biceps
Warm up either going really light on the HS curl machine or real light with dumbbells (like 25lbs)
HS curl machine (3-4 sets going up to 4 plates)
Preacher curls (starting with a 45lbs dumbbell and moving up to around 85lbs lately even though I have done more in the past…I am trying to concentrate more on form lately)
Cybex curl machine (last exercise, usually just to get more blood pumped and not for going extremely heavy)
-Shoulders
Cybex plate loaded military press (warm up is real light, working sets go for about 4 sets)
Lateral raises (3-4 sets)
Shrugs (I may start cutting these out because my traps grow fast compared to the work I do for them)
One arm laterals (two exercises for the same muscle group because my focus is on really bringing them out because I don’t believe I have ever seen someone with lateral delts that were too big)
Reverse pec deck flyes for rear delts.
-Back
T-Bar rows (3-4 sets)
Lat pulldowns (3-4 sets)
Upright HS row
Cybex plate loaded Lat machine (again, two exercises for the same muscle group because I am really trying to bring them out as well.
I may do a couple more sets on the lat pulldown last but not going heavy
-Legs
Calf raises (seated and standing, 3sets of each…my calves still fall short but I?m trying)
I believe it is considered a hack press, but it allows you to get into squat position with no back support on a plate loaded machine with pads for my shoulders. I have been doing these lately instead of regular squats simply because I feel it more and can apparently go heavier on it.
Leg press (go up 22 plates over 4-5 sets)
Leg curls (3-4 sets)
Leg extensions (3-4 sets)
That is pretty much it. If you need me to go into further detail, just ask but that is how I train lately.
[/quote]
holy shit. That’s almost the exact same split as mine. Even though I am not lifting anywhere near as much as you, that makes me feel kind of… good I guess?
I’m always second guessing because everytime I think something I’m doing is right I find someone that says it’s not. And as always it’s just up to me to figure out what’s what.
[/quote]
On Shoulder day when you say “working sets go for about 4 sets” on the Cybex plate loaded military press, do you mean it takes you about 4 sets to get to your ONE working set or are you doing 4 working sets?
[/quote]
I think that quote was from a few years back. I do not worry about the “working set” nonsense that apparently has so many people confused. I am in the gym to train. I am working during every set. I go from a lighter weight to a heavier weight because doing anything but that is a great way to get injured. I do not specify whether one or two sets is or isn’t a working set. They are all done for a specific purpose and that purpose is not spelled out before I hit the gym.
I do about 4-5 sets currently of overhead presses and how many sets are “warm ups” is based on how I feel during that workout. Nothing else.
I hope that answered your question.[/quote]
It did, thanks.
I know what you mean about the working sets, I just name them that way since that’s what I try to beat the next time I do that particular exercise. I usually start light until the weight gets to a point where I barely/can’t reach the amount of reps I’m aiming for. Pretty much the set I take to failure is what I name my “working set”.
[quote]Professor X wrote:
[quote]ronaldo7 wrote:
[quote]Mr. Frost wrote:
[quote]Professor X wrote:
[quote]Matthew9v9 wrote:
What would it take to get a snapshot of a week-in-the-training-life of Professor X?
You mentioned in the Beginner’s forum that your workouts are very brief which enables you to go daily. I’d be interested in reading what you do. Weekly split, exercise, set, reps, and % would be great!
Oh, and have you ever done anything like DJ’s One-Lift-a-Day?
Thanks in advance, either way.
Matthew[/quote]
I don’t even know who DJ is, so no, I haven’t tried his one-lift-a-day. Writing down a weekly split implies that I have my training planned out days or weeks in advance. I used to train like that. I don’t anymore. I am thinking of training chest tonight…because my chest feels rested, I trained back yesterday so no muscles should overlap, and it just feels right.
I used to split my chest into two different days (upper and lower chest) but now that my chest is pretty filled in on top, I now just train it all in one day. I have walked into the gym before, sat on the shoulder press Cybex machine, started the exercise and just felt like the muscle wasn’t rested enough…so I trained another body part that day. I have also driven to the gym before, got into a good parking space and then realized that I didn’t have full energy to train well…so I drove back home.
I know what you’re thinking, “Dear Lord, he doesn’t have a brand name training plan using theories based on the concepts of Russian trainers and, GASP, no super-sets?”
If it sounds chaotic, it isn’t. I know what I trained most recently. I know I trained legs about 3 days ago so I may train them again 2 days from now…or tomorrow if they feel rested and my biceps aren’t tight from training back yesterday. Breaking the body parts into exercises is probably best;
-Chest
HS incline (4 sets working from two plates a side to five plates, the last set ending in 10 reps lately)
HS flatbench (3 sets working from 3 plates a side to 5…I did that for 8 reps last week)
Pec deck machine (however many sets gets enough blood into the area)
-Biceps
Warm up either going really light on the HS curl machine or real light with dumbbells (like 25lbs)
HS curl machine (3-4 sets going up to 4 plates)
Preacher curls (starting with a 45lbs dumbbell and moving up to around 85lbs lately even though I have done more in the past…I am trying to concentrate more on form lately)
Cybex curl machine (last exercise, usually just to get more blood pumped and not for going extremely heavy)
-Shoulders
Cybex plate loaded military press (warm up is real light, working sets go for about 4 sets)
Lateral raises (3-4 sets)
Shrugs (I may start cutting these out because my traps grow fast compared to the work I do for them)
One arm laterals (two exercises for the same muscle group because my focus is on really bringing them out because I don’t believe I have ever seen someone with lateral delts that were too big)
Reverse pec deck flyes for rear delts.
-Back
T-Bar rows (3-4 sets)
Lat pulldowns (3-4 sets)
Upright HS row
Cybex plate loaded Lat machine (again, two exercises for the same muscle group because I am really trying to bring them out as well.
I may do a couple more sets on the lat pulldown last but not going heavy
-Legs
Calf raises (seated and standing, 3sets of each…my calves still fall short but I?m trying)
I believe it is considered a hack press, but it allows you to get into squat position with no back support on a plate loaded machine with pads for my shoulders. I have been doing these lately instead of regular squats simply because I feel it more and can apparently go heavier on it.
Leg press (go up 22 plates over 4-5 sets)
Leg curls (3-4 sets)
Leg extensions (3-4 sets)
That is pretty much it. If you need me to go into further detail, just ask but that is how I train lately.
[/quote]
holy shit. That’s almost the exact same split as mine. Even though I am not lifting anywhere near as much as you, that makes me feel kind of… good I guess?
I’m always second guessing because everytime I think something I’m doing is right I find someone that says it’s not. And as always it’s just up to me to figure out what’s what.
[/quote]
On Shoulder day when you say “working sets go for about 4 sets” on the Cybex plate loaded military press, do you mean it takes you about 4 sets to get to your ONE working set or are you doing 4 working sets?
[/quote]
I think that quote was from a few years back. I do not worry about the “working set” nonsense that apparently has so many people confused. I am in the gym to train. I am working during every set. I go from a lighter weight to a heavier weight because doing anything but that is a great way to get injured. I do not specify whether one or two sets is or isn’t a working set. They are all done for a specific purpose and that purpose is not spelled out before I hit the gym.
I do about 4-5 sets currently of overhead presses and how many sets are “warm ups” is based on how I feel during that workout. Nothing else.
I hope that answered your question.[/quote]
Why is not going from lighter to heavier a great way to get injured?
I normally do 1 warm up set, and then 4 “working” sets with practically the same weight.
I figured going from light to heavy makes you able to use MORE weight, which is a higher injury risk while the total load you lifted doesn’t change a lot.
Also, is going up in REPS instead of WEIGHT when progressing in sets also a better approach?
Supposing I do non weighted pull ups, would it be better to increase the number of pull ups as I progress in my workout instead of doing 4x same ammount?
What are your thoughts on this?
Thank you for all of this great info.
[quote]Xav wrote:
Why is not going from lighter to heavier a great way to get injured?[/quote]
Gee, how about you go to the gym today, unload 450lbs on a bench press and go as fast as you can without building up to that much weight at all. Tip: the effect may be even better if you make sure the air conditioning is on full blast and if you wrap your chest in ice packs for an hour beforehand.
Good LUCK!!
And now that my need for sarcasm has been satiated, let me know if you still need further explanation.
No one with any sense in their head is going to be moving weight that draws a crowd without warming up to that great a weight.
[quote]
I normally do 1 warm up set, and then 4 “working” sets with practically the same weight.
I figured going from light to heavy makes you able to use MORE weight, which is a higher injury risk while the total load you lifted doesn’t change a lot.[/quote]
I’m sorry, but you have already made this too complicated. If you can do 4 whole sets using the same weight and same rep range, THEN YOU ARE NOT USING ENOUGH WEIGHT ON THOSE “WORKING SETS”.
I I did ten reps with a weight and could do another set and do just as many or more, then clearly the weight is too light.
I do NOT stick with the same weight for several sets. My last set is my heaviest set.
We have discussed what ramping means in excess.
[quote]
Also, is going up in REPS instead of WEIGHT when progressing in sets also a better approach?[/quote]
No.
[quote]
Supposing I do non weighted pull ups, would it be better to increase the number of pull ups as I progress in my workout instead of doing 4x same ammount?
What are your thoughts on this?
Thank you for all of this great info.[/quote]
Pull ups are a body weight movement. You don’t compare that directly to weight training. Most people have the goal of doing more reps over time with something like that unless you plan to gain weight in between sets.