Superhero Hangout

Training Bodybuilding
141

[quote]Lonnie123 wrote:
A_D wrote:
speedy5323 wrote:
Also, what is the standard loading method on leg day when the reps are like 1X15,1X12, etc.? Should the weight change with each set, or should the goal be finding a weight in which you can hit the recommended reps with the same weight.

This is already answered (there are only 6 pages!!!) … as such, your first question gets ignored.

why cant people just give others a straight answer. How much quicker would it have been to type “yes, thats what that means” as opposed to what you said? He has probably read through it and missed it.[/quote]

Lonnie are you working out like a superhero? if not this is the “Superhero” hang out so g-g-g-get yo ass outa here :stuck_out_tongue:
-halflife

142

Your legs will respond to the superset, no doubt. Here’s what I’ve been doing, not pyramiding the weight. In that first set, it’s near failure (I’ve been supersetting narrow stance dumbell squats with dumbell Romanian Deadlifts - so it is quick), so by the time I do my 2nd set with slightly less reps, it is doable. I find this to be a more effective bodybuilding approach, as the 1st few sets aren’t essentially warm-up sets. I might do some pyramiding down the road, but so far, this has been working well. For the final set of 20 reps, I have to drop the initial poundage 15-20 pounds.

I have not been going to failure on anything. My final day of rest today, tommorow I begin Phase 2 - feeling great.

Not much time to make replies. Feel free to experiment - it’s a 12 week program.

JamminJS

143

If your legs don’t respond to this I have no idea what they would respond to! Phase one is pretty brutal on the ol legs, but phase 2 is pure murder! I’m not sure I’ve ever had a more difficult leg workout. BTW, if you search CT’s articles he has a 12 weeks to bigger legs program if you’re wanting to specialize. If not, this program works well and I’d be hard pressed to think you’d need “more” leg work.

144

I am going to start this program tomorrow, but I need some advice.

This program includes a lot of upright rowing and some Arnold Presses. Unfortunately, I am contraindicated against doing these specific exercises. What should I put in place of these exercises, and how should I restructure the program around this?

Much appreciation to the fellas who can help me with this.

145

Mmm what keeps you from doing them specifically? Why can you do a DB press but not an Arnold Press? A little more info about your situation and we might be able to help.

Updated on me:

I’m taking this week “off”. Not completely avoiding workouts, just not doing phase 3 till next week. I was a lil burned out from phase 2 and think this recovery week will help me come back ready to rock phase 3. Still doing some minor lifting and cardio/abs.

146

[quote]
why cant people just give others a straight answer. How much quicker would it have been to type “yes, thats what that means” as opposed to what you said? He has probably read through it and missed it.[/quote]

you are entirely correct …

147

[quote]H factor wrote:
http://www.t-nation.com/readTopic.do?id=917176

So who’s all doing it, already started it, or starting it soon? I think the program looks entirely kickass and is my official “beach ready” (yeah that’s lame, get over it) program for the end of winter/spring. Thought this would be a good place for questions/comments about the program, what dieting techniques people are using, and a log of how the days are going. I’ll have my first exercise day update when I start it Monday.
[/quote]

When I click on the link I am not seeing the program. I never wrote it down and don’t have it memorized.

Mods? Help?

148

[quote]Mr2Geez wrote:
H factor wrote:
http://www.T-Nation.com/readTopic.do?id=917176

So who’s all doing it, already started it, or starting it soon? I think the program looks entirely kickass and is my official “beach ready” (yeah that’s lame, get over it) program for the end of winter/spring. Thought this would be a good place for questions/comments about the program, what dieting techniques people are using, and a log of how the days are going. I’ll have my first exercise day update when I start it Monday.

When I click on the link I am not seeing the program. I never wrote it down and don’t have it memorized.

Mods? Help?[/quote]

Superhero Program
by Christian Thibaudeau

WEEKS 1-4

Monday (Shoulders conjugate/Traps heavy)

A. Seated dumbbell press
4 x 6-8 reps

B1. Upright rowing
3 x 10-12 reps

B2. Seated incline lateral raise
3 x 10-12 reps

C. Arnold press
3 x 8-10 reps

D. Lateral raise
1 x 100 reps (take pauses if needed)

E. Barbell power shrugs
5 x 5 reps

Tuesday (Quads/Hams/Biceps/Triceps)

A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20

A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15

B1. Barbell curl
3 x 6-8 reps

B2. Close-grip decline press
3 x 6-8 reps

C1. Preacher curl
3 x 10-12 reps

C2. Decline dumbbell triceps extension
3 x 10-12 reps

D1. Hammer curl
3 x 12-15 reps

D2. Cable triceps extension
3 x 12-15 reps

Thursday (Traps conjugate/Shoulders heavy)

A. Barbell shrugs
4 x 6-8 reps

B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps

B2. Upright rowing
3 x 10-12 reps

C. Standing calf machine shrugs
3 x 8-10 reps

D. Rear delt machine
1 x 100 reps

E. Military press
5 x 5

Saturday (Chest/Back)

A1. Incline bench press
3 x 6-8 reps

A2. Bent over barbell rowing
3 x 6-8 reps

B1. Flat dumbbell bench press
3 x 10-12 reps

B2. Lat pulldown
3 x 10-12 reps

C1. Decline bench press
3 x 12-15 reps

C2. Seated rowing
3 x 12-15 reps

  • NOTE: Abdominal work is performed after every workout. Alternate between these two:

ABS WORKOUT 1

A1. Kneeling cable crunch
3 x 12-15 reps

A2. Machine crunch (use a 505 tempo)
3 x 6-8 reps

A3. Swiss ball crunch
3 x max

ABS WORKOUT 2

A1. Eagle sit-up
3 x max

A2. Roman chair Russian twist
3 x 12-15 reps

A3. High pulley woodchop
3 x 12-15 reps per side

WEEKS 5-8

Monday (Upper chest conjugate/Biceps heavy)

A. Incline bench press
4 x 6-8 reps

B1. Low-incline dumbbell press (stop short of lockout)
3 x 10-12 reps

B2. Incline cable flies
3 x 10-12 reps

C. Low-pulley crossover
3 x 8-10 reps

D. Bench press
1 x 100 reps (take pauses if needed)

E. Barbell curl
5 x 5 reps

Tuesday (Quads/Hams)

A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20

A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15

B1. Leg press
3 x 10-12 reps

B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps

C. Leg curl
1 x 100 reps

Thursday (Biceps conjugate/Upper chest heavy)

A. Barbell curl
4 x 6-8 reps

B1. Reverse preacher curl
3 x 10-12 reps

B2. Hammer curl
3 x 10-12 reps

C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side

D. Preacher curl
1 x 100 reps

E. High incline dumbbell press
5 x 5

Saturday (Back/Triceps)

A1. Barbell rowing
3 x 6-8 reps

A2. Fat-man pull-ups
3 x max reps

B1. Weighted chins
3 x 6-8 reps

B2. Lat pulldown
3 x 10-12 reps

C1. Decline EZ-bar triceps extension
5 x 6-8 reps

C2. Rope triceps extension
5 x 12-15 reps

  • NOTE: Abs work is still performed after every workout in an alternate fashion.

WEEKS 9-12

Monday (quadriceps/hamstrings)

A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

B1. Leg press
3 x 10-12 reps

B2. Leg extension
3 x 10-12 reps

C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

Tuesday (Shoulders/Back)

A1. Upright rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

A2. Seated incline dumbbell lateral raise
4 x 12-15 reps

B. Cable lateral raise (one arm at a time)
3 x 15-20 reps per arm

C1. Barbell rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

C2. Lat pulldown
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

E. Haney shrugs
3 x 12-15 reps

Thursday (Biceps/Triceps)

A1. Preacher curl
4 x 8-10 reps

A2. Alternate dumbbell curl
4 x 10-12 reps per arm

A3. Reverse barbell curl
4 x 12-15 reps

B1. Close-grip bench press
4 x 8-10 reps

B2. Lying barbell triceps extension
4 x 10-12 reps

B3. Rope triceps extension
4 x 12-15 reps

Saturday (Chest/Shoulders)

A1. Decline dumbbell press
3 x 8-10 reps

A2. Dips
3 x max reps

A3. Cable crossover
3 x 12-15 reps

B1. Seated dumbbell press
4 x 8-10 reps

B2. Standing lateral raise
4 x 10-12 reps

B3. Front dumbbell raise
4 x 12-15 reps

  • NOTE: Abs should be worked after every workout (same as two other phases) plus additional resistance free abs work everyday.
149

[quote]Mr2Geez wrote:
H factor wrote:
http://www.t-nation.com/readTopic.do?id=917176

So who’s all doing it, already started it, or starting it soon? I think the program looks entirely kickass and is my official “beach ready” (yeah that’s lame, get over it) program for the end of winter/spring. Thought this would be a good place for questions/comments about the program, what dieting techniques people are using, and a log of how the days are going. I’ll have my first exercise day update when I start it Monday.

When I click on the link I am not seeing the program. I never wrote it down and don’t have it memorized.

Mods? Help?[/quote]

I fixed the link, so you should be able to access the article now.

150

Thanks both of you!

151

I’m about to start phase 2 now.

Strength seemed to go up more rapidly than usual during phase 1. Especially my barbell overhead press where I added over 10 pounds to the bar over all sets (from ~135 5x5 to 150 5x5).

152

Sorry my internet connection has been down…bumping this one up and I’ll be back with my updates later. How’s everyone else coming along? Where you at? Strength/body comp changes?

153

Phase 1 was great for both my shoulders and traps, and I made visual/size increases during that time that I and Stacey noticed.

I seem to be staying at the same weight (fluctuating between 158-165lbs), but I’m beginning to look and feel leaner.

I’m currently finishing week 7 of Phase 2. I liked this phase a lot. The extra biceps and upper chest work is something I needed, and I have noticed differences already. Stacey and my friends have noticed as well. My chest is getting bigger up top and fuller all around (more “square”). My biceps are getting more shapely, but haven’t increased in size much (not that I can tell yet).

I haven’t taken any days off, but this past week, I dreaded the leg workouts. They have been brutal, especially since I’ve had to alter the entire program to work with the exercises I have available to me. So in many cases, I am doing something harder than what the program originally called for.

My strength has increased slightly in most lifts, a lot in my incline bench press, and has actually gone down as far as squats are concerned.

Overall, I’m happy with my progress in the past 7 weeks, however, I would like to get leaner quicker. I have not been able to perfect my diet due to my crazy life, and I haven’t had the money to purchase or use HOT-ROX yet. When I add that to the mix, I am sure I’ll get quicker results.

154

Is anybody else finding that the workouts are pushing over the one hour mark? I’m in the the 3rd week of phase I and am finding it very hard to get this done within one hour. I’m keeping rest fairly short, trying for no more than 1.5 minutes between sets, and doing supersets back to back, but am still struggling to keep it concise.

155

[quote]Nate Dogg wrote:

My strength has increased slightly in most lifts, a lot in my incline bench press, and has actually gone down as far as squats are concerned.

Overall, I’m happy with my progress in the past 7 weeks, however, I would like to get leaner quicker. [/quote]

I have had the opposite happen. My squat loves this. It keeps going up (I think I may even be holding it back some). On the other hand, my incline has been more or less stagnant and I really felt like I made no upper body progress during phase 2. I decided to do something different for shoulders in phase 3, but I am debating it now.

156

Speedy - an hour seems too long. If I don’t do any rotator cuff work or abdominal work after the “primary workout” it’s always around 30 minutes. I take no more that 1 min. between sets and no rest between supersets. I’m taking 2 minutes when going to different exercises, less if I can set up more quickly.

Make sure you are timing everything honestly; double-check. After 30 minutes I’m sweating like a pig.

Nate, it will be interesting to see how things go trying to lean out while on this program. Because of a crazy work day last Friday, I didn’t get my usual meals and hydration, it was the insane biecps workout - the next day my hands HURT (grip, wrists) and my body felt worn out. I took an extra day rest (yesterday) and ate a lot of food, felt great today and tore up the back workout.

CT answered somebody a few days back where ther person was trying to lean out and gain mass at the same time; the program had “maximum growth days” and moderate calorie days. Did you see that (sorry man, don’t have a link, you might have to search)?

I fooled around with that idea the previous week - couldn’t get as low as he recommended or as high as he recommended (I think the example was for a 210 pound athlete - he’d eat 2700 calories on an “low calorie day” and do aerobics (no weight training, or very little), then on the next day he’d have a “maximum growth day” (training chest for example; high volume) and bump calories up to 5000 for the day).

I did 1 hour Long Slow Distance (walking) on two of my off days last week, was HUNGRY and ended up eating a little over 3000. On my chest day I was probably at 4,500 or so.

My chest has been growing like a weed on this Phase 2 so far - amazing - chest is my weak area, so it can use all the help it can get. I’ll hit it hard tomorrow (or Wed) and get around 5000 calories in.

Ah well, I’m playing around and enjoying this training immensly. I have found, if my calories get too low, I feel rundown and worn out.

JamminJS

157

I agree - the leg workout has me thinking about it all day long; it is the most BRUTAL superset invented; I can’t wait until it’s one leg exercise at a time again.

JamminJS

158

This is the first “structured” routine I have ever tried. Day one week two today. Feeling the burn. Enjoy reading everyone’s experience. Rode my bike after todays workout. Doing some morning walks also. I am hoping to lean out some and really sport the V-taper later this summer. Carry on Superheros!

159

Anybody incorporating any calves work? If so, on what days? I hate to neglect them for several months.

160

Started the 3rd phase this past Monday. I find this phase more demanding already over phase 2…Glad today is my day off…still can not walk…
Some stat updates I have dropped five pounds since I weight my self at the start of the program…down from 212 to 207 and from 15 to 13 body fat…need to up my carb intake a bit…I added in about 300 cal of good carbs for this phase to see how I respond but my strength is still increasing…but my results will are a little messed up since I am going through a divorce…