Synergy93 - Fill Us In

Training
121

[quote]synergy93 wrote:
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]
[/quote]

Synergy, how were you training BEFORE you changed to this style? The years or days, hah, when you got the most gains, how did your workout look back then?

Thanks!

122

I’ve really only been “body building” training for the last 4 1/2 years. Prior to that, I was playing football, so all my workouts were power and strength based.

However, I’ve experimented with many different types of training styles (Full Body, high reps/high volume, low reps/low volume, traditional body part splits, HIT, etc.)

All of these led to some “gains”, but mostly just helped me maintain the lean muscle and strength levels I built from the time I started lifting as a teenager.

As I’ve stated before, I always came back to higher loads, lower reps. My body’s built for it, recovers well from it, and has always led to more significant visual changes to my body.

BUT, this is only because I spent years training like this, that I was able to accurately identify what worked best for ME. If you’re new to the iron game, there’s a trial and error process you must go through. Problem is, with all the info out there these days, guys are jumping from program to program before they ever really figure out what works best for them.

Most of the initial progress and strength gains made on ANY program will be neural. You have to ride it out long enough and max out those neural gains (then strength gains) before any appreciable amount of lean mass can be added.

My basic methods have never changed (only my nutritional habits…this should actually be #1 on the list)

  1. Mentally focused BEFORE entering the gym
    The gym is my sanctuary. I leave everything behind as soon as I step inside and don’t let any negative thoughts enter my mind while I’m training. Thoughts are energy, and that energy needs to go into the workout. I always wear headphones and don’t hardly utter a word to anyone while working out. I’m sure a lot of people think I’m an asshole and am on steroids, but I don’t give a shit. I’m not a prick, but that’s my time. You have to be a little selfish when it comes to your training and eating. 99% of the sloths walking around do not and will never understand why we push ourselves like we do.

99% of people will listen and give in to that little voice we all have in our heads when working out, telling us we’re tired, in pain, and should stop. I don’t. In fact, I embrace it. I take pride in continuing on when others can’t or choose not to. That’s really what separates those who succeed with their training efforts and those who don’t. I believe it’s that simple.

  1. Activate
    Perform 2-4 exercises, using a lower rep range (less than 5) focusing on being as explosive as possible, while using the heaviest loads possible, ending each exercise when you lose focus and are no longer performing well

Stimulate and exhaust
Then choose a few exercises for those same body parts (both compound and single joint) and do slightly higher reps (8-12 reps), even really high reps (15+) from time to time, to further stimulate and exhaust as many muscle fibers as possible. Do as many sets as you can while still maintaining a high level of performance (solid technique, mental focus, and training aggression)

The split doesn’t even matter that much. Full Body, push, pull, upper, lower, etc. What matters is consistency, effort, and improvements in performance.

Here are two perfect examples:

  1. If you could do couple of pull ups when you started training, but can now do 15-20, I guarantee you your body has changed in that time.

  2. Add 100 lbs. to any of the big lifts…bench, squat, deads…you’ll look like a different guy after that

[quote]Quadforce wrote:

[quote]synergy93 wrote:
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]
[/quote]

Synergy, how were you training BEFORE you changed to this style? The years or days, hah, when you got the most gains, how did your workout look back then?

Thanks![/quote]

123

[quote]synergy93 wrote:
I’ve really only been “body building” training for the last 4 1/2 years. Prior to that, I was playing football, so all my workouts were power and strength based.

However, I’ve experimented with many different types of training styles (Full Body, high reps/high volume, low reps/low volume, traditional body part splits, HIT, etc.)

All of these led to some “gains”, but mostly just helped me maintain the lean muscle and strength levels I built from the time I started lifting as a teenager.

As I’ve stated before, I always came back to higher loads, lower reps. My body’s built for it, recovers well from it, and has always led to more significant visual changes to my body.

BUT, this is only because I spent years training like this, that I was able to accurately identify what worked best for ME. If you’re new to the iron game, there’s a trial and error process you must go through. Problem is, with all the info out there these days, guys are jumping from program to program before they ever really figure out what works best for them.

Most of the initial progress and strength gains made on ANY program will be neural. You have to ride it out long enough and max out those neural gains (then strength gains) before any appreciable amount of lean mass can be added.

My basic methods have never changed (only my nutritional habits…this should actually be #1 on the list)

  1. Mentally focused BEFORE entering the gym
    The gym is my sanctuary. I leave everything behind as soon as I step inside and don’t let any negative thoughts enter my mind while I’m training. Thoughts are energy, and that energy needs to go into the workout. I always wear headphones and don’t hardly utter a word to anyone while working out. I’m sure a lot of people think I’m an asshole and am on steroids, but I don’t give a shit. I’m not a prick, but that’s my time. You have to be a little selfish when it comes to your training and eating. 99% of the sloths walking around do not and will never understand why we push ourselves like we do.

99% of people will listen and give in to that little voice we all have in our heads when working out, telling us we’re tired, in pain, and should stop. I don’t. In fact, I embrace it. I take pride in continuing on when others can’t or choose not to. That’s really what separates those who succeed with their training efforts and those who don’t. I believe it’s that simple.

  1. Activate
    Perform 2-4 exercises, using a lower rep range (less than 5) focusing on being as explosive as possible, while using the heaviest loads possible, ending each exercise when you lose focus and are no longer performing well

Stimulate and exhaust
Then choose a few exercises for those same body parts (both compound and single joint) and do slightly higher reps (8-12 reps), even really high reps (15+) from time to time, to further stimulate and exhaust as many muscle fibers as possible. Do as many sets as you can while still maintaining a high level of performance (solid technique, mental focus, and training aggression)

The split doesn’t even matter that much. Full Body, push, pull, upper, lower, etc. What matters is consistency, effort, and improvements in performance.

Here are two perfect examples:

  1. If you could do couple of pull ups when you started training, but can now do 15-20, I guarantee you your body has changed in that time.

  2. Add 100 lbs. to any of the big lifts…bench, squat, deads…you’ll look like a different guy after that

[quote]Quadforce wrote:

[quote]synergy93 wrote:
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]
[/quote]

Synergy, how were you training BEFORE you changed to this style? The years or days, hah, when you got the most gains, how did your workout look back then?

Thanks![/quote]
[/quote]

I’m only a teenager, so i have alot of experimenting and learning to do ofcourse, but i would just like to say in the least ass-kissy way that i share your philosophy on centering workouts around a couple of power movements for low reps before moving onto some higher rep assistance/isolation exercises. I guess i started doing it because of our tendency to take many routines and try to create a hybrid routine by borrowing different principles from each, but i really feel that this way is very optimal for muscle growth and for strength development all around. Thanks for the info synergy!

124

[quote]synergy93 wrote:

  1. Mentally focused BEFORE entering the gym
    The gym is my sanctuary. I leave everything behind as soon as I step inside and don’t let any negative thoughts enter my mind while I’m training. Thoughts are energy, and that energy needs to go into the workout. I always wear headphones and don’t hardly utter a word to anyone while working out. I’m sure a lot of people think I’m an asshole and am on steroids, but I don’t give a shit. I’m not a prick, but that’s my time. You have to be a little selfish when it comes to your training and eating. 99% of the sloths walking around do not and will never understand why we push ourselves like we do.

99% of people will listen and give in to that little voice we all have in our heads when working out, telling us we’re tired, in pain, and should stop. I don’t. In fact, I embrace it. I take pride in continuing on when others can’t or choose not to. That’s really what separates those who succeed with their training efforts and those who don’t. I believe it’s that simple.

[/quote]

This was great.

And I have to applaud this thread being stickied.

All I can say is WOW. Amazing progress and results, amazing information and attitude adjustment advice, inspiring stuff!!! :slight_smile:

125

I’ve borrowed some stuff from your workouts Synergy! They were really appealing to me and training is a lot more fun right now. I’m curious though, you are cutting right now, what changes to you make to your workouts when you are bulking? Or maybe no changes at all.

126

Awesome!! I’m glad you were able to pull some things from my examples and implement them in your own training.

I don’t make a drastic change to my training approach whether I’m focusing on leaning out or adding size. The principles of maximal fiber recruitment, heavier loads, big movements, etc stay the same.

When dieting down, I add in energy systems work and mostly just increase workout density per workout, as well as increase my overall weekly amount of exercise.

When bulking, I mostly focus on maximal strength gains and an increase in training volume and frequency

Good luck with your training

[quote]Quadforce wrote:
I’ve borrowed some stuff from your workouts Synergy! They were really appealing to me and training is a lot more fun right now. I’m curious though, you are cutting right now, what changes to you make to your workouts when you are bulking? Or maybe no changes at all.[/quote]

127

Yeah Ive been training similarly for a while more or less except i stick right now mainly to 1 heavy compound or 2 on back day (pullup and a row/deadlift) then i do my higher rep after but most times even on those exercises i top out at like 4 reps. anyways i just wanted to say i liked reading through this thread so far and its really cool to see a guy so articulate and precise that actually is getting solid results, all the best Synergy.

128

2304×3072 1.58 MB

Just thought I’d show you guys the difference between a couple of pics from my profile…

This one is at a bodyweight of 215 lbs, roughly 4% BF or slightly less

I’m hoping this visual illustration will provide what I consider to be the optimal ends of the “Bulk–Cut” spectrum.

129

This one is at a body weight of 255, roughly 10-12% BF
Granted, I’m not flexing in this one, which would show I still have some decent definition even at this high of a body weight.

This is roughly what I think is about the maximum “bulk” size to strive for (not 255 lbs…but whatever body weight you get up to around this body fat percentage and “look”)

I also think this provides a nice illustration of what a natural trainee can look like at both a high’ish and low BF%.

Personally, I don’t think it’s necessary to get much above 15% to achieve maximum size. I was around 22% BF at my highest while playing football at around 300 lbs. I had to be that big in order to play, but if I were to do it all over again, I sincerely think I could have attained just as much lean mass, WITHOUT exceeding that 15% threshold or damn close.

Currently, I’m sitting at 240 lbs, roughly 8%, which is where I feel and perform the best. Yes, I could get up to 280 around 15%, but I have no desire to be that big again, and I don’t think it would provide me any more of an opportunity to add much more additional lean mass. I’d basically end up back where I am now, after torturing myself with another long, drawn out dieting phase.

130

2304×3072 362 KB

Pic didn’t upload…let’s try this again…

[quote]synergy93 wrote:
This one is at a body weight of 255, roughly 10-12% BF
Granted, I’m not flexing in this one, which would show I still have some decent definition even at this high of a body weight.

This is roughly what I think is about the maximum “bulk” size to strive for (not 255 lbs…but whatever body weight you get up to around this body fat percentage and “look”)

I also think this provides a nice illustration of what a natural trainee can look like at both a high’ish and low BF%.

Personally, I don’t think it’s necessary to get much above 15% to achieve maximum size. I was around 22% BF at my highest while playing football at around 300 lbs. I had to be that big in order to play, but if I were to do it all over again, I sincerely think I could have attained just as much lean mass, WITHOUT exceeding that 15% threshold or damn close.

Currently, I’m sitting at 240 lbs, roughly 8%, which is where I feel and perform the best. Yes, I could get up to 280 around 15%, but I have no desire to be that big again, and I don’t think it would provide me any more of an opportunity to add much more additional lean mass. I’d basically end up back where I am now, after torturing myself with another long, drawn out dieting phase.

[/quote]

131

1200×1600 435 KB

Wrong F’in Picture!!!

Here’s the one I was looking for
**The “wrong” picture I accidentally posted was one taken before I started using the Anaconda Protocol

[quote]synergy93 wrote:
Pic didn’t upload…let’s try this again…

[quote]synergy93 wrote:
This one is at a body weight of 255, roughly 10-12% BF
Granted, I’m not flexing in this one, which would show I still have some decent definition even at this high of a body weight.

This is roughly what I think is about the maximum “bulk” size to strive for (not 255 lbs…but whatever body weight you get up to around this body fat percentage and “look”)

I also think this provides a nice illustration of what a natural trainee can look like at both a high’ish and low BF%.

Personally, I don’t think it’s necessary to get much above 15% to achieve maximum size. I was around 22% BF at my highest while playing football at around 300 lbs. I had to be that big in order to play, but if I were to do it all over again, I sincerely think I could have attained just as much lean mass, WITHOUT exceeding that 15% threshold or damn close.

Currently, I’m sitting at 240 lbs, roughly 8%, which is where I feel and perform the best. Yes, I could get up to 280 around 15%, but I have no desire to be that big again, and I don’t think it would provide me any more of an opportunity to add much more additional lean mass. I’d basically end up back where I am now, after torturing myself with another long, drawn out dieting phase.

[/quote]
[/quote]

132

Jesus man, I can see an “X” formed by your erectors on your back. The deadlifting/rackpulling twice weekly seems to be paying off big time.

133

the visual difference displayed between the 2 pics is pretty damn cool

134

Wow, those hams are sick (actually, the whole posterior chain…). It’s incredible to see what can a natty trainee achieve with wise food choices and hard work. Truly inspirational.

135

Jesus that is one jacked upper back!Would you contribute the meat and potatoes lifts like deads and barbell rows for laying the foundation for you upper back growth?This is extremely motivational seeing what some guys can achieve thanks for that man.

136

Synergy - lookin’ good, man! Thanks for sharing your info with us, it’s very much appreciated it!

Keep up the good work!

137

[quote]A. Top �½ BB Squat From Pins **Could also do this using a front squat bar position
**Set the safety pins so the bar starts at about mid chest height, or your knee angle is about 135 degrees. I prefer a slightly higher starting point to focus on the quads more, since this workout is more quad focused. Plus, you can use a higher load, which will make the next exercise feel even lighter. Each rep will start from the pins. [/quote]

Have you always squatted in this manner or just post surgery?

I am interested because a great deal of people love to push “ass to the grass” like no tomorrow.

Thanks for posting all your stuff - it’s nice to read what a former professional athlete does for training (and eating).

138

I’ve never squatted ATG, even before my knee and back surgeries. Your optimal squat depth will be dependent on your body structure, flexibility, etc. You should go as low as you can, while maintaing all the major mechanical positions pertaining to the squat…tight arch in low back, upper back pulled tightly together, weight on heels, Chest out and up, eyes (and even head) pointing up out of the bottom of each rep, etc.

The top 1/2 presses are used in this case to maximally activate the CNS and squat movement pattern, in preparation for the rest of the workout

Go as low as YOUR body structure and capabilities allow.

One tip that almost every dude out there squatting could use is…LIGHTEN UP THE DAMN WEIGHT AND FOCUS ON SOUND MECHANICAL TECHNIQUE. Doing 1/2 squats with too much weight to impress the other douche bags at the gym, will get you nowhere fast.

Be patient, be technically sound, and aim to progress (in any of many areas…increase poundage, tighter position at the bottom of each rep, pushing hips back and then down between knees while loading the heals, perform more sets, take less rest, etc) workout to workout. The iron game isn’t a spring, especially in large technical lifts such as the back squat. The big poundages will come in time, AFTER you master the basics

[quote]krazykoukides wrote:

[quote]A. Top �?�½ BB Squat From Pins **Could also do this using a front squat bar position
**Set the safety pins so the bar starts at about mid chest height, or your knee angle is about 135 degrees. I prefer a slightly higher starting point to focus on the quads more, since this workout is more quad focused. Plus, you can use a higher load, which will make the next exercise feel even lighter. Each rep will start from the pins. [/quote]

Have you always squatted in this manner or just post surgery?

I am interested because a great deal of people love to push “ass to the grass” like no tomorrow.

Thanks for posting all your stuff - it’s nice to read what a former professional athlete does for training (and eating).[/quote]

139

[quote]synergy93 wrote:
I’ve never squatted ATG, even before my knee and back surgeries. Your optimal squat depth will be dependent on your body structure, flexibility, etc. You should go as low as you can, while maintaing all the major mechanical positions pertaining to the squat…tight arch in low back, upper back pulled tightly together, weight on heels, Chest out and up, eyes (and even head) pointing up out of the bottom of each rep, etc.

The top 1/2 presses are used in this case to maximally activate the CNS and squat movement pattern, in preparation for the rest of the workout

Go as low as YOUR body structure and capabilities allow.

One tip that almost every dude out there squatting could use is…LIGHTEN UP THE DAMN WEIGHT AND FOCUS ON SOUND MECHANICAL TECHNIQUE. Doing 1/2 squats with too much weight to impress the other douche bags at the gym, will get you nowhere fast.

Be patient, be technically sound, and aim to progress (in any of many areas…increase poundage, tighter position at the bottom of each rep, pushing hips back and then down between knees while loading the heals, perform more sets, take less rest, etc) workout to workout. The iron game isn’t a spring, especially in large technical lifts such as the back squat. The big poundages will come in time, AFTER you master the basics
[/quote]

Thanks alot for your swift response! You bring alot of things to my attention that I’ve never even thought about.

Just another question about squatting:

How do you prefer your foot positioning to be? What would you recommend?

I apologize if these questions seem silly. I am recently back to lifting from about a year and a half hiatus. I got decently strong before that but I used to only smith squat. I used to go down until my ass was slightly lower than my knees and I had worked up to 365 at one point for a few reps (Granted that was a year of consistent squatting, as well). But I am finding it much, much harder to squat with a free bar (I can only do about 250 for any decent amount of reps).

The smith machine squats were definitely helping me grow at the time but my point is: I just feel like I never developed true squatting skills. I don’t have access to the gym I used to so I just need to develop these skills. Your tips are greatly appreciated!

140

Very impressed by your physique and the results you have achieved. You have put a lot of thought into your programs and diets, and it shows.

It’s been a while since your last update, so I just wanted to know if you’ve implemented some of CT’s latest methods (circuits, eccentric-less workouts, spec splits) and if so, how is it working for you? :slight_smile: