This work out is awesome. I like switching up the exercises though.
Arm workout#2 on this Serge training coming up for me in an hour…
Thinking about: DB curls, BB reverse curls, skull crushers, close grip bench off floor…might add in some other shit I don’t feel I hit my arms hard enough doing only 2 exercises per muscle.
Things are really falling in to place for me training wise now. Chest and quads is my favourite workout. 12x8 leg press followed by 12x8 hack squats followed by 12x6 leg extensions all performed at rapid tempo (getting deep and not fully locking out at the top on LP and HS John Meadows style) gets some serious feel good chemicals flowing. How is it I’m only discovering DB pullovers for chest now? They are fantastic!
Just a quick question, I read somewhere that this kind of training benefits a lot from occasional (not sure on the frequency; maybe once a month?) low-rep, heavy sets on big compound lifts. I believe it contributes to a ‘denser’ looking muscle as well as some CNS improvements/adaptations. Does anyone have any info on this? Because it sounds like it could be important for a routine like this one which focuses so much on high-rep low-weight sets.
[quote]Keki wrote:
Just a quick question, I read somewhere that this kind of training benefits a lot from occasional (not sure on the frequency; maybe once a month?) low-rep, heavy sets on big compound lifts. I believe it contributes to a ‘denser’ looking muscle as well as some CNS improvements/adaptations. Does anyone have any info on this? Because it sounds like it could be important for a routine like this one which focuses so much on high-rep low-weight sets. [/quote]
i will be doing something along these lines one week a month. A similar split with lower volume and exclusively in the 3-6 reps zone.
@ Keki
" low-rep, heavy sets on big compound lifts ? "
I guess it will depend on personal goals. I remember 2 posters saying they alternate 1 week Pumping short rests lighter, 1 week heavier less reps.
In books i read in pre-contest mode about 5 weeks many used the 2 or 3 gym sessions 6 or 7 days weekly, light/high reps/short rests with a little of “low-rep, heavy sets on big compound lifts”.
I think you are right about denser aspect. I rememdber reading that Arnold had great numbers at any load.
I will not quote bad numbers but let say his reps numbers were impressive at 400, 300, 200 pounds benching. It showed what i might call a complete athlete like say Federer in tennis great on 4 different surfaces or a complete boxer who can win using different styles.
If you read Chad Waterbury he suggest alterning weekly, heavy-medium-light.
Maybe you can post your goals and you can get suggestions.
All the best!
[quote]BHappy wrote:
Shoulder tendonitis, has been my shoulder problem since last jan. 25th, well that is my best guest.
The pain is not terrible i would rate it 0, 1, 2 or 3 on a scale of 1 to 10. Last february an unlucky slow bike fall forced me to total gym brake for 4 weeks it was my other wrist. I hoped it would benefit my shoulder but since it is on off since i give it brakes. Just eating or taking a shower can be painfull like stretching hands up in the air. Other times my guess is sleeping on it is problematic.
It is probable i just started a crazy work cycle that will keep me away from gym about 6 weeks so complete rest is an easy choice. I try to avoid foods that generate inflammation.
Any and all suggestion are more than welcome.
If that is not enough i will finish with a 2 or 3 weeks water fast to start fresh.[/quote]
If it’s tendinitis you’re better off letting it rest. And have it checked out by a good physical therapist.
[quote]Milkismurder wrote:
Things are really falling in to place for me training wise now. Chest and quads is my favourite workout. 12x8 leg press followed by 12x8 hack squats followed by 12x6 leg extensions all performed at rapid tempo (getting deep and not fully locking out at the top on LP and HS John Meadows style) gets some serious feel good chemicals flowing. How is it I’m only discovering DB pullovers for chest now? They are fantastic![/quote]
I’m also enjoying the VMO contraction from leg presses.
X2 on the pullovers always loved them. I use a barbell though.
[quote]L-Dee wrote:
[quote]Milkismurder wrote:
Things are really falling in to place for me training wise now. Chest and quads is my favourite workout. 12x8 leg press followed by 12x8 hack squats followed by 12x6 leg extensions all performed at rapid tempo (getting deep and not fully locking out at the top on LP and HS John Meadows style) gets some serious feel good chemicals flowing. How is it I’m only discovering DB pullovers for chest now? They are fantastic![/quote]
I’m also enjoying the VMO contraction from leg presses.
X2 on the pullovers always loved them. I use a barbell though.[/quote]
I think the barbell pullover involves the lats more.
[quote]Iron Dwarf wrote:
[quote]knokkelezoute73 wrote:
Regarding the pump, what’s your take on achieving full stretch during, say, lat pulldowns? Also, what about pausing in the contracted position at the bottom?[/quote]
My take… I’ve found that it works best for me when I keep moving like a smooth-moving piston - not stopping at the top or bottom. Keeping the tension on it helps me focus best, keep the MMC, and get the pump in there faster.
Funny thing I noticed though… when I’m done my session and sit down at rest for a few minutes just to chill a bit before my shower, it seems the pump really reaches its peak at that time.
Almost as if the constant contracting during the lifting keeps some blood out of the muscle, but floods into it when at rest for 10 minutes or so.[/quote]
Thank you. I would have thought that pausing at the bottom of a lat pulldown, emphasizing the contraction, wouldn’t be detrimental to the pump. But I wonder if getting a full stretch at the top is…Also, I suppose it’s better not to lock out the guilootine presses and squats, right?
@ L-Dee Thanks for the suggestion, i will do that.
[quote]BHappy wrote:
@ L-Dee Thanks for the suggestion, i will do that.[/quote]
NP. Also look into training around injuries. I think Jim Wendler had some good material on this site
Some observations from today:
I was very pressed for time so I had to leave a few exercises out of my quads + chest session.
I also forgot to take my water bottle with me.
I think I had a great session; I used more weight on most exercises, had shorter rests, and better performance. I feel like I was much more in the zone. Maybe I’ll start leaving my bottle at home lol.
[quote]knokkelezoute73 wrote:
[quote]L-Dee wrote:
[quote]Milkismurder wrote:
Things are really falling in to place for me training wise now. Chest and quads is my favourite workout. 12x8 leg press followed by 12x8 hack squats followed by 12x6 leg extensions all performed at rapid tempo (getting deep and not fully locking out at the top on LP and HS John Meadows style) gets some serious feel good chemicals flowing. How is it I’m only discovering DB pullovers for chest now? They are fantastic![/quote]
I’m also enjoying the VMO contraction from leg presses.
X2 on the pullovers always loved them. I use a barbell though.[/quote]
I think the barbell pullover involves the lats more.
[/quote]
I don’t know. I use quite a narrow grip. Also, today I found out that if I let the weight not only come down but drift behind just a little as well, and consequently pull it a bit forward while I’m pulling it up, I get quite a nice serratus/pec contraction.
I started this as well the other day. Chest/Quads is in the book. Usually my soreness hits hardest about 48 hours after the workout, but my soreness level is strong at 15 hours after the first workout. DOMS tomorrow on these two body parts is going to be unreal!
Have been at this for a while and am really enjoying the workoouts. Have worked up from 135lbs to 165 lbs on the bench. noticeable imrovements starting to take place, ppl begining to mention added muscle but I am down about four or five pounds depending on the day. Using the exact prescribed volume and frequency and have had no problems. I am now barely getting sore.
[quote]MiJuggernaut wrote:
Have been at this for a while and am really enjoying the workoouts. Have worked up from 135lbs to 165 lbs on the bench. noticeable imrovements starting to take place, ppl begining to mention added muscle but I am down about four or five pounds depending on the day. Using the exact prescribed volume and frequency and have had no problems. I am now barely getting sore.[/quote]
I had incredible chest DOMS in the beginning, but now I’m barely sore too. Arms are already looking noticeably bigger. I am really enjoying the workouts too.
Great results so far guys! I appreciate everyone being so supportive of the article and Serges methods. It really works and is a fun change of pace. I know he would be proud.
I did not expect such positive feedback and look forward to my next article.
Still going strong, and the weights are going up while keeping the volume constant. Gotta say DUmbell/barbell pullovers are an exersize i simply dont get on with, i ply with the various grips, focusing on internal vs external rotation and i simply dont get anything in the pecs, at full extenson i get a nice lat stretch, and doing partials at full extension burns out my tricep long head nicely, but pecs? nada.
[quote]knokkelezoute73 wrote:
[quote]MiJuggernaut wrote:
Have been at this for a while and am really enjoying the workoouts. Have worked up from 135lbs to 165 lbs on the bench. noticeable imrovements starting to take place, ppl begining to mention added muscle but I am down about four or five pounds depending on the day. Using the exact prescribed volume and frequency and have had no problems. I am now barely getting sore.[/quote]
I had incredible chest DOMS in the beginning, but now I’m barely sore too. Arms are already looking noticeably bigger. I am really enjoying the workouts too.[/quote]
X3 on the non-soreness.
[quote]putter2712 wrote:
Still going strong, and the weights are going up while keeping the volume constant. Gotta say DUmbell/barbell pullovers are an exersize i simply dont get on with, i ply with the various grips, focusing on internal vs external rotation and i simply dont get anything in the pecs, at full extenson i get a nice lat stretch, and doing partials at full extension burns out my tricep long head nicely, but pecs? nada.
[/quote]
Yeah it’s tough to feel it in the pecs. Check out my description a few posts back on what I discovered.