Looks like everyone needs a tetanus shot. Lockjaw has set in.
No facts. No logic! I am waiting!
Just like the cardio and SuperSlow arguments
Regarding Jones routines. I believe earlier on he trained 3X per week, fullbody 12 exercises 4 sets ( 48 set workout). He was about 170 lbs but could not further increase his weight. If I recall correctly, he dropped his exercise to 8 and did 2 sets (fullbody 16 sets). I assume 3x per week. His weight increased to about 205 lb. He then stated he would have done one set, once or twice (at most) per week.
My question is, did Jones ever workout himself using that reduced volume/frequency.
I do a push pull and throw in legs sporadically ontop of the push or pull day if I have the time. On pull day I also train triceps and on push day I also train biceps
Back days generally go:
Band pull a parts
Seated lat pull down (currently using neutral grip)
Seated cable rows (currently using close n. Grip)
Chest supported rows pronated
Chest supported rows neutral
Rear delt flys
Body weight dips
Seated dip machine
Seated tri extension machine
Cable push downs using different attachments
All back work gets 4 sets as absolutely as heavy as I can go, all 4 sets taken to failure.
Triceps get the same but also add intensity techniques to go past failure. Arms have always been my weak point, by a huge amount. Like I look extremely odd shirtless.
Chest and shoulder is the same style as back. Hot and heavy.
I have added some negative only dips to my last set to failure. Iām about to start adding weight to them as well. I tried the 30/10/30 thing (might be 10/30/10?) for a few weeks on some shoulder stuff and just wasnāt a fan for the types of exercises I was using them on.
I do but I donāt use it. I also donāt do shrugs as my traps are already stupid looking compared to everything else, so trying to bring other stuff up before I work on those. The only ādirectā work they get would be the lower traps.
When o was deadlifting I would use the trap bar for some high rep burner sets for quads. Like 325 for 15-20 reps for a few sets.
I also used it for OHP for a brief period. Very interesting implement for that lol
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== Scott==
As you would say itās not our responsibility to supply you with anything! As on the older forum you just want to cause trouble.
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I just told you how it works for me. I donāt need a study. Have a good day sir
== Scott==
Iām sorry but since you say you workout every day can you please say what exercises you do on what days?
Thanks
Iām sure there was good reason for it, ha ha!!
Scott
Today is chest shoulder and biceps. Tomorrow is back and triceps, Then the next day is chest shoulders and triceps, then back, then chest, then backā¦ it just keeps going. On the days where Iām not rushed I add in legs to the end of my workout.
I donāt plan off days or deloads. Life will always force you to take off days. Wether it be work, holidays, travel, etc. so I just let life decide when I canāt workout.
== Scott==
It sounds like you have a lot of overlapping of the same muscle each day? I see no recovery days interspersed in there? As I like to workout as much as possible I have often wondered if working out every day was something that was possible. I think Iād burn out very quickly. I guess itās been working for you to some extent. How long have you done this ?
Well I do what most wonāt. I eat to recover and grow. If I didnāt eat like I do there would be no way I could train like this.
Iāve always trained everyday. I used to have an actual leg day, so it would be push, pull, legs, push, pull, legs etcā¦ but Iāve since quit as I donāt do enough leg work to justify its own day, but I should.
Hell yea itās worked. But food is key! Iāll go find my ābeforeā picture. Long story short I was fat and decided I was gonna lose weight. Went from 260-175 and was just a skinny fat slob. Still had fat everywhere and big titties. Thatās when I realized the only thing o did have was fat. Depressed ate back to around 195 and then joined the T-ransformation challenge in 2019. Made insane progress, the quit working out for about 8 months I guess due to a super bad divorce. Been back at it for about 6 months I guess. Iāve got everything back and then some minus the legs, they used to be bigger when I would squat and deadlift.
Wow I really donāt know what to say? I was guessing you were skinny as a rail and needed to eat a ton to put on weight but thats not the case? I have heard that the best way to get over having sore muscles is to do the same thing for several days in a row and it seems you do that so maybe thatās why you never get sore? This is most interesting!!
Scott
No unfortunately Iām naturally fat. And to make it worse I carry all my fat in my upper body, so it makes me look extra fat.
I still do have to eat a ton. I have my kids this weekend so I didnāt workout yesterday (lifeās off day) and was too lazy to eat right and wanted to have fun with them.
For breakfast I ate a 12oz steak and 1 cup of oats with honey.
For lunch I ate the biggest steak burrito covered with cheese dip at a Mexican restaurant, a whole basket of chips, finished my daughters chicken fajita, my sons chicken taco.
For dinner I had a chick filet chicken sandwich, a 12 count grilled chicken, and a yogurt.
Had a protein shake in there somewhere as well.
I woke up and weighed and lost 2 pounds.
The more you demand out of your body the more it demands from you (food).
A normal day of eating has more food, and itās more health oriented.
I should add too that Iām currently training to gain weight, and that is proving difficult with moderate healthy foods
== Scott==
Most serious bodybuilders obsess about eating to grow. I just eat normal and let the chips ( potato chips) fall where they may ha ha ! If you are working out as hard as you say I would expect to see more muscle on your frame assuming the picture you posted is now? I could be wrong and Iām sure you could care less what I think but my first impression is that you are in a constant state of overtraining and not allowing yourself to grow? No matter how much food you injest the body needs time to recover and grow , food or no food.
Iāve probably gained 40 pounds of lean mass in roughly 1.5 years of working out. Idk how much progress you think I should have made in that time frame, but I think thatās outstanding.
Iāve had 4-5 DEXA scans done. Unfortunately I never took one at the beginning. I had a lean body mass of 181.82 at a body weight of 206 in December. I had ZERO muscle at 175 and still PLENTY of fat. Am I where I want to be? No. Have a made progress? Absolutely. Could I chase the elusive perfect workout? Maybe. But why would I?
How would you figure out what āover trainingā is? I see this a lot, and Iām not convinced itās real. I think most under eat, and then claim over training.
Should be a massive clue, as success leaves clues. Or so Iām toldā¦
I guess I should have seen the before picture before I spoke. Hopefully you can post that ? Anyway I truly hope that working out everyday works as someday I want to try it . Iām thinking of bicep one day , tricep the next, back one day , delts the next and so on. I still think you should separate pull muscles from push and have as little overlap as possible and throw in a day or two of rest once a week but what the hell do I know? I used to do HIT and triathlons every week . I would run bike and swim and workout. I was in great shape but Iām sure had I just done the HIT my muscles would have been much larger. I looked more like a runner than a bodybuilder.
Wanna_be! Hands up for sharing and praises for a good journey! Re overtraining, I would consider you at risk. The body adapts, but in your case I would suspect the bodyfat issue part of a hormonal response (cortisol etc.) that just might hold you back. This meant in a speculative and friendly way.
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196 on the left, 212 is on the right. The photo on the left was used for the 2019 T-ransformation challenge
So tell me the signs and symptoms of over training.
And thanks for the kind words!