Any other big guys want to comment on the fact this guy trains “Push-Pull” rather than a strict bodypart split? That seems to bring out the hate on this forum lol.
Synergy has a crazy physique, not a hater.
Worth pointing out that this dude played in the fucking NFL…it’s not like what he’s doing RIGHT NOW got him to where he is. Sure it contributed, but I’m willing to bet that he’s been lifting for longer than many on this site have been able to read.
I’m jumping in after reading Synergy’s first post and know I’m screwed if he considers pasta and a chicken burrito cheat meals.
haha im with you on that one nards.
Hey Synergy you mentioned no cheat meals during a cut, do you incorporate any refeeds though?
Hey Synergy you mentioned you did a push/pull/leg split I was wondering how many sets you do in each session and when do you take your off days?
I use the higher carb/higher cal days for this purpose. Since I’m never completely “carb depleted” (have a minimum of 100 carbs per day…sometimes they all come from peri-workout, and sometimes it’s between peri-workout and one other meal), the higher days fit the bill nicely, as my tank always half full.
If I’m feeling I really need a significant bump in calories (feeling VERY flat, tired, overworked, etc), I’ll go as high as 300 carbs per day, with 150 pre/during workout (I do two Finibars and two scoops workout fuel, 2 Anaconda, 1 MAG-10), with the other coming from whole food sources at 2-3 other meals (50-75 grams carbs at each of those meals).
I usually have a slightly higher carb intake at least two days a week, so I typically don’t need to up cals all that often. I’m doing a 4 week “mini-cut” right now. Here’s what my week typically looks like:
Protein is about 325-350 every day
Fat is between 80-120 grams per day…lower on higher carb days, higher on lower carb days
I don’t include trace carbs from veggies, protein powders, nuts, etc
Monday: Pull Workout…Olympic lift based…very demanding workout
Carbs: 167 (117 from 3 Finibars)…50 more at one other meal
Tuesday: Push Workout…15-18 sets of mostly horizontal presses + 1 circuit consisting of a Chest, Shoulder, and Tricep movement…higher reps (10-12)…go through this up to 4 times…minimal rest between movements
Carbs: 125 (96 Peri-workout (3 scoops Surge Workout Fuel) + 30 at one other meal
Wednesday: Legs…brutal
Carbs: 200 (142 peri-workout…same as Monday) + 30 grams at two other meals
Thursday…OFF from weights…Krav Maga training ( 75 minutes)
Carbs: 32 (1 scoop of Surge Workout Fuel before class)…rest of day, only veggies
Friday, Saturday, and Sunday are basically a repeat of Monday, Tuesday, and Wednesday
As I get leaner and fat loss stalls, I’ll start eliminating whole food carb meals, and replace with only vegetables, but will keep peri-workout carbs, but slightly reduce the amounts…it’s all based on appearance at this point…I’d say base it off how you feel, but you won’t ever feel that great towards the end of a cut
Finally, at the very end, I’ll basically eliminate the peri-workout carbs (Fini bars and Surge Workout Fuel, but keep Anaconda and MAG-10 in the rotation), but this is at about 10 days out from my deadline…5-6 days out, everything is dropped.
[quote]pumped340 wrote:
Hey Synergy you mentioned no cheat meals during a cut, do you incorporate any refeeds though?[/quote]
The number of sets for each workout is dependent on my performance at each workout. It also depends on what exercises I’m doing at each workout, as some are more demanding than others. However, I feel if you work your ass off at every other variable you can control outside of the gym (NUTRITION, sleep, supplementation, etc), the number of sets you do at each workout is roughly the same. Here’s a quick summary off the top of my head:
Day 1: Pull 1 (Deads + Vertical Pulls)
Main Movement:
Deadlifts…3 reps per set (this will change as the weeks go on)…6-10 sets
**I’ll typically only do full deads every other week and replace them with Rack Pulls in between
Secondary Movement:
Pull ups…usually about 5-7 sets total
Power Shrugs…usually about 5-7 sets total
Bicep exercise #1: 6-7 sets total…ramping weight (I’ll usually do a Ratchet set approach on this…1/3 or 2/4)…usually a barbell or preacher exercise
Bicep exercise # 2: 5-7 sets total…ramping weight…usually a DB exercise…I often will do two sets at the same weight, before moving up in weight OR I’ll use the same weight (moderately heavy, and aim to get 4-8 reps per set…keep hitting the same weight until I can’t complete more than 4 reps)
Lately, I’ve been including a circuit at the end that includes one Isolation movement for each muscle group being targeted that day…I’ll aim to do 10-15 reps each set (always stopping a couple reps short of failure), resting just while I move to the next exercise, and roll through 3-5 rounds of that.
Day 2: Push 1…same basic set up as Day 1…focus on mostly Vertical pushes
Day 3: Legs: Squat dominant…same basic set up
Day 4: Off
Day 5: Pull 2…Olympic lift Based (2 Olympic Movements + Horizontal Rows)…the number of sets on this day varies a bit more, due to the high skill and technique involved with the olympic movements
Day 6: Push 2…mostly horizontal pushes
Day 7: OFF
Day 8: Legs 2…mix of squat dominant and hamstring dominant movements…hamstring movements are mostly curls, reverse hypers and glute ham raises
Day 9: OFF
Day 10: Start Over
I’ll take a day off when I need it, regardless of where I’m at in the rotation.
[quote]jussplainpimpin wrote:
Hey Synergy you mentioned you did a push/pull/leg split I was wondering how many sets you do in each session and when do you take your off days?[/quote]
I am stunned. Amazing amount of information, youre the man.
Very motivational stuffs here. I might missed this somewhere, but have you ever done a bodybuilding show?
Interesting, thanks for the info. It seems like a lot of fat loss trainers (Shelby, Skip, etc…) include fairly large refeeds/cheat meals especially as one gets as lean as you but obviously there are many ways to go about it.
I did one back in the summer of 2006 (NPC Mr. Minnesota). I actually entered it, to set a solid deadline to get rid of the extra weight I was carrying from my football days. I knew if I’d be going up on stage, I’d be much more likely to successfully lose the weight.
It worked, I went from 300 lbs in February of 2006, down to 220 lbs. by July 2006 (5 1/2 months).
I actually won the heavyweight division. It was a non-tested show, so I didn’t have a chance in hell of winning the overall (I wasn’t “using”…still don’t).
I love everything about preparing for a bodybuilding show, but have absolutely no desire to compete.
[quote]Mizery wrote:
Very motivational stuffs here. I might missed this somewhere, but have you ever done a bodybuilding show?[/quote]
Most people can’t handle cheat meals…go way overboard. Besides, I’m convinced that one big cheat meal per week does nothing for you physiologically or for your body comp. I feel they’re more for psychological relief.
A large influx of carbs/calories peri-workout are enough to eliminate the “need” for a refeeds/cheats
[quote]pumped340 wrote:
Interesting, thanks for the info. It seems like a lot of fat loss trainers (Shelby, Skip, etc…) include fairly large refeeds/cheat meals especially as one gets as lean as you but obviously there are many ways to go about it. [/quote]
[quote]synergy93 wrote:
Most people can’t handle cheat meals…go way overboard. Besides, I’m convinced that one big cheat meal per week does nothing for you physiologically or for your body comp. I feel they’re more for psychological relief.
A large influx of carbs/calories peri-workout are enough to eliminate the “need” for a refeeds/cheats
[quote]pumped340 wrote:
Interesting, thanks for the info. It seems like a lot of fat loss trainers (Shelby, Skip, etc…) include fairly large refeeds/cheat meals especially as one gets as lean as you but obviously there are many ways to go about it. [/quote]
[/quote]
I’m glad you share these sentiments as well. I’m a “huge” eating guy myself, and if I ever get around to cheating I do it quite hard. That’s why if I’m ever feeling hungry for some kind of ridiculous food choice (you know what I’m talking about) I just eat an influx of ‘good’ calories so I eliminate the need for something less substantial.
Hey SSC, one of those chocolate-covered honey buns that your roommate has sounds pretty good, hmmm?"
‘Yeah, but I’ma eat another pound of beef instead.’
In case anyone’s interested, here’s my leg workout from today, along with my overall nutrition
**I’m currently starting a 4 week max fat loss phase…leaving for Europe at the end of the month
**My goal is to maintain or even increase my overall strength a bit while losing 1-2% body fat…remember, I didn’t let my body fat creep up more than a couple of percent since my last cut ended two months ago, so this time I’ll get back down to where I was, possibly lower in a short amount of time
Nutrition:
Overall Cals: About 3200 (I need about 3500 to maintain my current weight)
Protein: 375 grams (bodyweight X 1.5)
Carbs: 200 (50 at breakfast–2 pieces of Ezekiel toast (28 grams))–100 scale grams strawberries (8 grams)…140 scale grams plum (16 grams)
Peri-workout (2 FINiBARs, 2 Surge Workout Fuel, 2 ANACONDA, 1 MAG-10)
Fat: 100 grams (includes 9 FA3 capsules and 6 Flameout Capsules)
Workout:
Activation:
37" box jumps…3 sets of 3 reps
paired with
Band Squat jumps (two bands criss crossed over shoulders and anchored on safety pins near floor)…3 sets of 3 reps
Main Movement:
BB Front Squat: 4, 3, 2 Wave Load
135 x 5 reps…practice set
185 x 2 reps…practice set
Work Sets:
1 estimated my one rep max to be about 350 heading into the workout (hit 325 for my last set of 3 last week)
Set 1: 210 (60%)…4 reps
Set 2: 230…3 reps
Set 3: 250…2 reps
Set 4: 270…4 reps
Set 5: 290…3 reps
Set 6: 310…2 reps
Set 7: 325…4 reps (one rep improvement over last week, and was much smoother)
Set 8: 335…3 reps
Set 9: 350…2 reps (could’ve got 10 more pounds…will keep that in mind next week)
So I ended up doing 1 less rep with 25 more pounds this week than last…looks like my new 1 RM is around 375…highest it’s ever been
Second Squat Movement
Wide Box Squat (feet about 6 inches wider than shoulders, toes flared at about a 40 degree angle)
Rep Range: Start at 5 reps per set and ramp until I can only get 3 reps
Set 1: 350 (where front squat ended)…5 reps
Set 2: 375…5 reps
Set 3: 405…5 reps
Set 4: 425…4 reps
Set 5: 440…3 reps
Set 6: 455…3 reps
Set 7: 475…3 reps
Third Squat movement:
Top half BB squat lockouts from pins…knees just above 90 degrees
Rep Range: 3 reps per set
Set 1: 475…3 reps (where wide box squats ended)
Set 2: 495…3 reps
Set 3: 515…3 reps
Set 4: 535…3 reps
Set 5: 550…3 reps
I kept rest period to about 60 seconds on most of the earlier sets of each movement, but took up to 90 as I approached my top weights
Cashed out after this sequence. I was happy with it, since I hit a new PR in front squats
One-Set-to-Failure (not true failure…about 1 rep short) Circuit
**Took just enough rest time to get to the next station, set up, and lose my mind in one all out set
Exercise 1: BB Front Squat…245 x 12 reps
Exercise 2: Reverse Hypers…90 x 12 reps
Exercise 3: Quad Extensions…200 x 15 reps
Exercise 4: Lying Hamstring Curls…190 x 13 reps
**will add about 10 lbs to all exercises next week
That was it for the weights…then on to some intense interval work…first cardio workout in about 2 months…sucked!
I performed a 3 exercise Mini-circuit…very minimal rest between movements, and rested 45 seconds after the third movement, before starting back over…performed a total of 10 minutes…not very long, but it was Hell for the first workout
**I’ll perform this circuit again later this week, but will add one minute to the total and keep adding a minute every time I repeat the workout for the next 4 weeks…so I’ll work up to 17 minutes total by the end of this phase
Mini-Circuit
Exercise 1: Prowler sled push…30 yds down the turf, 30 yards back to where I started…60 yards total…ALL OUT SPRINT
Exercise 2: Side-to-Side Tornado medicine ball swings against wall…30 seconds all out
Exercise 3: Heavy Bag work (I practice Krav Maga)…all out punch, kick, knee, etc. combinations for 60 seconds
Rest 45 seconds, repeat
As you can see, I hit a variety of energy systems in this workout between all the exercises and circuits…got stronger, did some higher rep work, kept a nice pace during the workout, and topped it off with some intense intervals…Mission Accomplished
Damn man that’s intense. I’m thinking of trying out some more circuit type stuff as well, I’m already doing sled dragging and prefer it over running/sprints because of the higher impact/recovery issues sprinting seems to lead to if done too intensely/often.
I’m surprised your front squat could go up so much in 1 week at your level, and only 90sec rest between those heavy sets? Congrats.
Thanks for all the info Synergy I just started out your split and I was wondering what a push day would look like for you. Also I was wondering what you did on your Olympic based pull workout I cant wait to give that a try.
Exercise selection, rep ranges, number of sets, etc. will depend on what my goal is at that particular time, but here’s a general outline of what a push workout would be comprised of:
Upper body warm up…various mobility drills, med ball throws, plyo push ups, etc.
A. BB Bench Press from Pins **Set up the safety pins in a rack and set the bar so it starts at about 6 inches off the chest
Technique: Cluster Activationâ??Perform 1 rep, rest 5-10 seconds between reps, do a total of 3 separate reps per set. Add 20-30 lbs. after the first set
One set = 1 rep, rest 5-10 seconds, 1 rep, rest 5-10 seconds, 1 rep
(2-3) sets of 3 x 1 rep
B. BB Bench Press
Reps: 3 reps per set
Technique: Start at about 60% of your 1 rep max (example: 225 lb. one rep max = 135 lb. starting weight). Perform 3 reps per set.
Add 10-15 lbs. per set and work your way up to the max weight you can handle for 3 reps.
**The number of sets you perform will depend on how youâ??re feeling that dayâ?¦typical amount of sets is about 6-7
C. Close-Grip Bench Press OR BB Floor Press
Reps: 5 reps per set
Technique: Start at about 60% of your 1 rep max (example: 225 lb. one rep max = 135 lb. starting weight). Perform 3 reps per set.
Add 10-15 lbs. per set and work your way up to the max weight you can handle for 3 reps.
D. Incline DB Press (45-60 degrees)
Reps: 6-8 reps per set
Technique: Choose a weight that you can do a solid 8 reps (about a 9-10 rep max weight). Perform a set of 8 reps, rest no more than 75 seconds, then do another set USING the same weight. if you get another 8 reps, up the weight 5-10 lbs. for the next set, and do that same weight for 2 sets. Continue in this fashion until you can barely complete 6 reps, even hitting failure on the last rep or two of the last set.
- ONE set of Max Reps, using 10-15% less weight than your top set OR you can choose another chest movement if desired, which could include an isolation movement (flyes of some kind)…use a weight that you can complete 10-15 reps with
E1. DB lateral/side RESTART Raises
**Done seated similar to traditional db lateral raises, EXCEPT youâ??ll set the DBâ??s down on the bench between each rep for a short pause
***turn the bench side ways and sit on top of two plates to elevate your body
Reps: 5-8 reps per set
Technique: Start at about 60% of your 1 RM (or about your 10 rep max) and work your way up to the maximum weight you can do for 5 reps per set
**Two sets at the same weight before moving up can be done here
- Max Reps Set: Youâ??ll do ONE set of maximum reps after your last heavy set. This should be about 10-15% less weight than the heaviest weight you were able to reach. You don’t even necessarily have to do the same movement, it could be another lateral shoulder raise movement (cable laterals, traditional db laterals, lean away db laterals, machine laterals, etc)…just be sure to choose a load that you can do 10-15 reps with.
Rest NO MORE than 60 seconds and pair with:
E2 Decline DB skull crushers (or any other type of single joint tricep exercise of choice (my favorites are: BB skulls from pins, Floor Db skull crushers, EZ Skulls, Incline and Decline DB skull crushers…just don’t choose a big movement that also involves the shoulders) I favor decline tricep extension movements, as they involve less of the shoulders and increase the range of motion and stretch of the tricep at the bottom of the movement
Reps: 5-8 reps per set
- ONE Max Rep set…same rules apply to this as the E1 exercise
Olympic Pull Day Example:
Full Body warm up and activation: Perform a circuit of 3 reps of the following movements: overhead medicine ball slams, DB snatch, and standing broad jumps…usually do 3-4 rounds through of this
A. BB Snatch OR traditional BB deadlifts if you want to focus on those **If so, I’d eliminate the BB rack pulls
3 reps per set
Technique: start at about 50% of 1 RM and work up to a clean, difficult set of 3 reps
B. Power High Pulls from a hang
Same technique as A exercise…typically start with the top weight I ended with on Snatches
C. Power Low pull from boxes (or hang if no boxes or pins)…typically start with the top weight I ended with on high pulls
Same technique as A exercise
D. BB Rack pulls above knees, OR Traditional BB deadlifts if you elected to start the workout with snatches (I’d only advise these if you’ve built up a strong foundation of the previous lifts, as these can be hard on the low back at the end of the workout)
5 reps per set…usually start at the weight I ended with on low pulls
**If doing traditional deadlifts…3 reps per set
E1 BB shrugs
8-10 reps per set…I choose my approximate 10 rep max weight and keep hitting sets at the same weight until I can’t complete 8 reps
Rest NO MORE than 60 seconds
E2 Rope Face Pulls
8-10 reps per set…same as E1
No bicep work on this day…Olympic lifts wipe you out…I do my direct biceps work on my other pull day
[quote]jussplainpimpin wrote:
Thanks for all the info Synergy I just started out your split and I was wondering what a push day would look like for you. Also I was wondering what you did on your Olympic based pull workout I cant wait to give that a try. [/quote]
In.
This was asked earlier but what do you do for work? Being able to train that heavy and intensley 6 days a week is awesome, but I assume you don’t work a very physical job?
Great thread
Ramping the weight and regulating each workout is the key.
I burn out way faster when I train to failure and do higher rep sets
I’ve been training with this style for a LONG time, or at least the basic principles of it
[quote]monatu wrote:
In.
This was asked earlier but what do you do for work? Being able to train that heavy and intensley 6 days a week is awesome, but I assume you don’t work a very physical job?
Great thread[/quote]