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  1. #41
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    https://www.facebook.com/brad.schoen...13643959154321


    Facebook link to Brad Schoenfeld talking about several studies which will be published soon. They basically indicate that there can be a minor benefit to 2X a week frequency over 1X, but past that point, there's not generally any additional benefit for even higher frequency, for muscle building.


    Due to their design, not all studies are equal. Some studies make conclusions which are simply unfounded, or sometimes even counter productive, due to their poor design. I think this study will be SOLID, because its conclusion seems to tell us something which we can see is a general truth. I don't think training a muscle once every 7 days is the best possible training style for most people, but the fact of the matter is that there wouldn't be as many jacked people on bro splits as there are if bro splits weren't just about as good as higher frequency training, when you account for volume. It doesn't matter very much. The volume matters.


    It's funny because there are clearly contradicting variables in how people new to lifting weights should train. Higher frequency programs are by and large the most commonly recommended programs. But on the other hand, untrained people are less conditioned to weight lifting than trained people, so by the nature of it, as well as requiring less work to grow, they also need longer to actually recover fully. Now of course they still progress on high frequency, and there are two reasons for this.

    1) On relatively complex movements like squats, their ability to actually activate and exhaust the muscles is relatively difficult for them because the true limiting factor at this point is their skill.
    2) They might not be fully recovered from their squat session 48 hours ago, but the adaption is so powerful that they can still add 5-10lb and do it for as many reps.


    However... despite my sticking up for lower frequency, there is basically zero doubt that noobs practicing semi-complex exercises, (squat, deadlift, bench press, OHP), on a more regular basis is objectively superior to learning the movement. And that's probably the most important thing in those first few months. Basically, their best bet would likely involve the freeweight compounds for higher frequency, and things like curls for lower frequency, since they're such simple movements with extreme ease to learn, and just a few sets would justify multiple days recovery for somebody who previously didn't even lift weights anyway. Things get more complicated when we talk about little movements which are also quite hard to really *get*, like lateral raises or reverse flies, as there is a fair degree of skill in activating these muscles. But that's a big topic for another time.

  2. #42
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Just finished training chest and back. Went well. 77.5kg bench for what was planned to be 3 sets of 5. I got that, and hit 6 on the last set, showing an improvement in strength. Rack pulls just below the knee for 4 sets of 5 with 122.5kg, (last time was 120kg for 4X5). Absolutely targets my lower back really well. Machine chest press for 4 sets of 10, and Barbell rows for 3X6 with 80kg. Finished off chest with dumbbell flies, (as this particular gym doesn't even have a pec deck machine), with 12.5kg for 2 sets of 12. After machine rows for 5X10, I finished with grip work, 100kg for 3 sets of 25 seconds, (this is also the gym with the heavier smith machine - I'm happy to say I've hit 30 seconds in the gym I frequent during the weekdays).

  3. #43
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Infrequently posting. I suppose I want to have actual news, rather than posting the same workout. Today was good.


    Chest and back today. After two massive mcmuffins I rolled up to the gym. 80kg bench for 3 sets of 5, a post-illness PR. 80kg was my 3 rep max only a few months ago so this is a good sign. Had to go to the bathroom afterwards so I did another chest exercise, machine press. 60 for 4 sets of 10 - but I hit 11 on the last set for a PR.

    Onto rack pulls below the knee. First time I went heavy was 120kg 4X5. Second time was 122.5kg 4X5. Today I hit 125kg for 4 sets of 5. It's going in a good direction. 90kg for 3 sets of 4 followed. 5X10 on machine rows and finished with static holds with 100kg. Really bad result. Only managed 25, 25 and 20 seconds. This was the heavier smith machine of all the gyms I go to but I was expecting 25 for all 3 sets. But with that said I hit a bench PR so today is a good day.

  4. #44
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    As stated, only posting when I have something to post. I'd like to compare this post to the one directly above it so that the improvement is clear. All done at the same gym with the same equipment.


    Rack pull steadily climbing. 122.5kg for 4 sets of 8.

    Bench PR followed. 82.5kg for 5, 6, (didn't want to wait for the last set to test), 5. Feels great.

    Barbell row with 85kg for 3 sets of 6. Another PR. Chest press with 65kg for 11, then realizing it was time to up the weight, 70kg for 3 more sets of 11.

    Machine rows with 25kg a side for 5X10, and then close grip machine press 3X10 with 60kg.

    Static holds with 100kg for 3 sets of 25 seconds finally.

    Wrist curls with 20kg for 20, 20, 20, 16.
    Last edited by Zee Why Zee Zee; 2017-11-17 at 07:51 PM.

  5. #45
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    More goodness to report on. I suspect that the medication I started taking last Monday, which has significantly improved my Crohns disease, has improved my recovery and therefore my strength.


    Rack pulls below the knee with 140kg for the first time. And, 4 sets of 5 as planned. I'm going to be increasing the weight 2.5kg a week without issue for a little while. Also if I didn't say, I shrug at the top of every rep.

    Bench PR! 85kg for 3X4 was the plan today, with an AMRAP if I suspected a PR. Last workout was 82.5kg for 6. Today, after 2 sets of 4, I hit the AMRAP and got 7 reps. Nice.

    Barbell rows with 90 for 3 sets of 5. Chest press with 75kg for 10, 10, 8, 8. Machine rows for 5X10. Close grip chest press with 60kg for 3 sets of 10.

    Static holds with 130kg for 3 sets of 10 seconds. Another PR on wrist curls, managed 30kg for 4 sets of 12 reps.

  6. #46
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Trucking along. Because of the fact I've been adding 2.5kg to my rack pull on both heavy and lighter day, the lighter day has become proportionally harder. In the start, 4 sets of 8 with 100kg, I was using 80% of the weight I was using on the heavy 4X5 day, 120kg. Yesterday I did 125kg for 4 sets of 8. 125kg is 87.7% of 142.5kg, which I haven't done yet but will do next workout. Eventually I'll slow down the aggressiveness of progression on the lighter day.


    Bench press kinda crushed me today. I just managed 87.5kg for 3 sets of 4. 3X3 with 90kg next time, and then I'll start over with something like 3X6 again.

    PR on barbell rows!!! 3 sets of 7 with 80kg. First time I've done more than 3X6 with 80kg. I believe the rack pulls are helping.


    Chest press for 4X10, different machine to the one where I listed the weight but I've never done 4X10 with this weight on this machine so that's good.

    5X10 rows with 25kg a side and close grip machine press 3X10. Static holds with 100kg for 3 sets of 30 seconds. Wrist curls with 20kg for 20, 20, 15, 10. A worse performance on these than I've done in a long time... But my forearms were just so absolutely pumped that it was unmanageable.

  7. #47
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Alright, more PR action today. 142.5kg rackpull for 4 sets of 5, (though 125kg for 4X8 last workout probably indicates this was already possible). I know from today that 145kg will come up, too.

    Bench with 90kg for 3X3, hit 4 reps on the last set. Barbell rows with 85kg for 3X6. However I think this felt slightly easier than last time. In a few weeks I'll add 2.5kg to this, for the same reps, I reckon.

    PR on chest press. 75kg for 4 sets of 10, 10, 10, 9, (last time on this machine was 10, 10, 8, 8). Machine rows 5X10 with 25kg a side, and then back to the chest press for some close grip pressing to finish up, 60kg for 10, 10, 9.


    PR on static holds in the smith machine! This gym has the heaviest smith machine, but I managed 130kg for 3 sets of 13, 13, 17 seconds. Great stuff.

    PR on wrist curls too, 30kg for 4 sets of 13 reps. I'll be using a heavier bar next heavy day on these.

  8. #48
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Another successful rack pull session, 127.5kg for 4 sets of 8. Can't decide whether this is theoretically more difficult than 142.5kg for 4X5 but I managed this alright and can tell that 130kg 4X8 will be doable.

    92.5kg bench 3X3, (dropping back down next workout), and 3X6 barbell row with 90kg. PR on chest press, finally managed 75kg for 4 sets of 10. 5X10 machine rows, and close grip chest press with 60kg for 3 sets of 10. Static holds, 25 seconds for 3 sets, and wrist curls for 20, 20, 18, 15 with 20kg.


    145kg rack pull for 4 sets of 5 next workout. I can see it happening but what I'm really interested in is the perceived difficulty and how likely it will ensure I get the next weight increase.

  9. #49
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    I changed gyms. First time working out at the new place. Massive floor area, like World Gym in Del Ray. It's on the third, top, floor of a three story building with each story being like 30 feet high, with the second floor being a car park, on the edge of the CBD. No more worrying about parking in 1 hour parking time limits in the previous gym in town, basically.

    I started with rack pulls, and actually did them from lower than ever before by maybe an inch. In between where the bar would be on a conventional deadlift and a rack pull at the knee. I managed 145kg for 4 sets of 5, which is another PR and is great, but does make me nervous about the eventual stall. On my last set, I actually felt failure rumbling along like the monstrous hum of the shaking metal tracks, driven to fright by the gargantuan weighty thundering train which heads purposefully towards it. Seriously tho failure felt closer than it has before with heavy weight so we'll see how long this linear thing lasts.

    Benching on a new bench and with a new bar doesn't tend to go well. Today was 80kg for 3 sets of 6. It has been nearly 5 weeks since I last deloaded so possibly slightly weaker due to this. The plan is two more workouts, (and my lighter shoulder and hammer curl session). It was this mediocre performance which made the next one so sweet. Using the same barbell and weight, I did barbell rows from the floor and got an all-time PR of 80kg for 3 sets of 8. This feels damn good and I know for sure that rack pulls have been the single greatest contributor to these improving.

    Used a new chest press. They have like 3 different ones and I think I'll use a different one next time. IIRC 130lb for 11 and 150lb for 10 10, 9. Used a damn fantastic machine row. Fantastic for the reason that the handle moves freely up and down. 130lb for 5 sets of 10.


    Close grip machine press with a different machine, some weight I don't recall for 3 sets of 12. It was the perfect weight for 3X12 though... Static holds in a completely new Smith Machine. Thicker bar, but also more grippy. 110kg for 20 seconds, (more of a test run since each machine has a little different weight to it), and 2 more sets with 130kg for 20 seconds twice. Finished with wrist curls with 20kg for 20, 20, 15, 15. Funny how this often goes abysmally but my heavier days have been trucking along well. It seems to be working at least.

  10. #50
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Another solid day. Performed rack pulls for 4X8 with 130kg for the very first time. I may have hit 9 reps on the last set but can't confirm. Couldn't have got another rep IMO. Just one more session before I'll take a deload then get back into it.

    Better day on bench than last time. 82.5kg for 3 sets of 6. 85kg rows for 3X7 and then onto assistance stuff. 10, 10, 10, 9 on a different chest press to last time -can't recall weight - but this one was slightly better. Machine rows 135 for 5X10. Close grip chest press 3X12.

    Good day for static holds. Managed 110kg for 3 sets of 30 seconds. Finished with wrist curls with 35kg for the very first time for 4X8 - about as heavy as you'd want to go on these.

  11. #51
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Another decent day in the gym. This was the final workout before deloading, (not including a light shoulder session without any pressing). So the fatigue was a little high but nothing crazy.147.5kg rack pulls for 4 sets of 5. This was really tough though. Eventually I will switch programming on this.

    85kg bench. 5 reps on the first set, but I think the bar was slightly lighter than standard so I went up to 87.5kg but in reality I think it was just 85. Two more sets of 5.

    90kg rows for 3 sets of 6. Chest press for 4X10, 9 on the last set tho. Machine rows with 135 again for 5X10. Close grip chest press for 15, 12, 12 with increasing loads. Different machine and I was just trying to find myself there.

    Static holds went well. Used the smith machine which just goes straight up and down, for the first time on this movement. 140kg for 3 sets of 12 seconds.

    Went on a different direction for forearms. Did 5kg plate wrist curls with my forearm resting on my thigh, superset with reverse wrist curls done the same way. 4X10 on regular, 4X8 on reverse.

    A real highlight right at the end. I decided to do hammer curls today. Normally I don't have fatigue on these since I just do laterals, cable rear delt fly and Haney shrugs before whereas today was rack pull, rows, static hold and wrist curls... still managed 4 sets of 8 with 20kg dumbbells. Nice way to finish the training cycle.


    Edit: Thoughts on rack pull programming in the future. There is still some room for linear weekly improvement. However it is much harder to increase weight and do four sets of X reps than it is to increase weight and do a single set. However you still need volume. The obvious solution is to perform a top set, then take say 10% of the weight off and do several more sets. I don't have to worry about other leg work inhibiting me since I don't do it, so I can program this lift more aggressively than otherwise.

    I'd probably set the weight used on the lighter day as a % of the heavy day which I know can be performed without much hassle, and hit the tough reps on that top set on my heavy day.
    Last edited by Zee Why Zee Zee; 2017-12-10 at 12:35 AM.

  12. #52
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Trained neck for the first time yesterday along with non-pressing shoulder work. New gym doesn't have 15kg dumbbells so I did laterals with 16kg for 8, and then 14kg for 8, 8, 8. Cable rear delt fly for 6 sets of 12 with the second lowest pin.

    Lying on a flat bench I did neck curls for 3 sets of 12, 10, 10. Stomach down on an incline bench also with 5kg I did neck extensions for 3 sets of 10. The neck curls felt great. Very natural. Neck extensions, less so.

    Did machine lateral raises for 2 sets of 12 before Haney shrugs with 60kg for 4 sets of 12.

  13. #53
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Back in the gym. 6 days after my last full body workout... Initially I was going to take another day or two, but because I'm going on a holiday after Christmas for 6 days, it would be stupid for me to completely deload 2 weeks prior to a 1 week absence from the gym.

    Oh man today was good. Worked up to a top set on rack pulls instead of 4 straight sets. 147.5kg for 4 sets of 5 last week was so tough that I worried that my top set with 150kg would be underwhelming. But it went well. Pulled it for 7 reps. Followed with 140kg for 3 relatively easy sets of 5.

    Great bench day. 87.5kg for 3X5. Barbell rows with 80kg for 3X8. Chest press for 4X8 and machine rows for 5X10 with 135. Close grip chest press 3X12.

    Good day for static holds. Managed 110kg for 3 sets of 25 seconds. Basically doing a static shrug the whole time while I try to keep the bar in my hands.


    Experimenting at the end. I performed two different forearm exercises. The first was wrist curls seated, forearms resting on my thighs and a 5kg plate in each hand... The other was a standing hammer grip wrist curl with the same weight. 4X10. It seems to me that actual reverse grip curls and forearm curls aren't really efficient movements. They're like a reverse calf raise. There's simply not much muscle there to target. Meanwhile the hammer grip wrist curl smashes the brachioradialis, which is what I'm looking for. I want 3 things, basically.

    1) Strong hands
    2) Thick forearm flexors (inner forearm, where most of the meat is)
    3) Thick brachioradialis (outer forearm).

    Reverse grip stuff just seems like it targets the smaller muscles in the forearm while hitting the brachioradialis just ok. Well I can say actually being specific and wrist curling with a hammer grip hits it harder.


    I tried hammer grip wrist curls with dumbbells afterwards and it was stupidly easy. Plates are way better since they feel far heavier due to lever arm and physics. Hell, you could hold a metal rod in one hand with the tip touching the ground in front of you and use your brachioradialis to raise it off the ground and that would also work fine. AlphaDestiny gave me the idea of the neutral grip wrist curl but I'm proud to say I thought of using plates myself - though AD also gave me the idea of wrist curls with plates so all I really did was put 2+2 together.

  14. #54
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    All in all today was a very good day. Light day for rack pulls. 130kg for 4 sets of 8. This had me feeling really really good. I've done this weight on light day once before so it's not a PR, but from a difficulty standpoint it was noticably easier than last time. Like, this gives me absolute confidence in 132.5kg for 4X8. Plus I felt far less out of breath than ever after finishing a set.

    Benched 90kg for 3, 3, 4. Meh. Pretty sure I already did this last time I worked up to 90.

    Barbell rows were FRICKING incredible. Sickening PR of 85kg for 3 sets of 8. God damn this was nice. But speaking rationally, part of the reason for this PR is that rack pulls didn't tire me out. Then again, the rack pulls not tiring me out comes from my getting stronger so it's still positive.

    Chest press 3X10, (not 4X10) - I did 4X10 on close grip press after instead. Machine rows 5X10 with 135lb.

    I'm going to check previous posts but I believe I snagged a nice PR on static holds. 3 sets of 14, 14, and a final set of 20 seconds.

    Direct forearm work. 5kg plates in each hand for seated wrist curls superset with hammer grip wrist curls. I love these for time efficiency but I think they are too similar as exercises to the point where performing one messes with performance on the other like how super setting bench and ohp.
    Last edited by Zee Why Zee Zee; 2017-12-19 at 03:47 AM.

  15. #55
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Another very productive session. PR on rack pulls. 152.5kg for a top set of 7 reps. 3 backoff sets of 5 with 140.

    90kg bench for 3, 5, 4. Kept the first set easy since I decided to AMRAP on the next set without being too fatigued.

    Barbell rows had me feeling powerful warming up, so I went extremely ambitious and aimed for 3 sets of 8 with 90kg. For reference, only a few weeks ago I turned 3X7 with 80kg into 3X8, and only the last workout that I got an incredible PR of 85kg for 3X8. So I was extremely pleased to manage 90kg for 3 sets of 8 today. When my Crohns disease was flaring up in July, 80kg was my 5RM.

    Chest press 4X10, machine rows 5X10 with 135lb, close grip machine press 3X12.

    Static holds looking strong. PR today, 110kg for 3 sets of 27 seconds.

    Wrist curls with both hands and a 10kg plate for 10, 10, 10, 8. Also did a new exercise today which I really really loved. EZ bar reverse curls. Puts the wrist in between where it would be in a straight bar reverse curl and a hammer curl. Feels very natural. I'll definitely be doing more of these for forearm training.
    Last edited by Zee Why Zee Zee; 2017-12-22 at 04:42 PM.

  16. #56
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    Rack pulls Re for geeks. From the floor or just do hamstring curls ect
    Natty crew~~


    THIS WHOLE TIME BBRP TURNED IN HIS NATTY CARD BEFORE ME LOLLLLLLL

    Quote Originally Posted by 8PercentBodyfatOrRot View Post
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  17. #57
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Quote Originally Posted by Lil Flinch View Post
    Rack pulls Re for geeks. From the floor or just do hamstring curls ect
    Rack pulls are good for a bunch of reasons

    -way safer on the lower back compared to conventional deads
    -somehow easier to recover from so you can do more volume
    -Yes deadlifts hit the hammies harder but I don't care about lower body hypertrophy beyond what's required to rack pull more weight. I do them 6 inches off the floor btw.

  18. #58
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    Not a bad day all in all. 130kg rack pull for 4 sets of 8 again, (light day). Done with as much ease as last time. I'm going out of town on Friday so my next workout will only be in two days time, rather than 3. I made a conscious effort to train this morning, so that my next workout 2 days later would be in the afternoon, giving me a little more recovery time than 48 hours. I'll be away for 6 days, so it will serve as a make-shift deload.

    I was showing a friend how to do certain lifts, (planned several days ahead), so after I finished rack pulls I spent about half an hour showing him various lifts. Benched 92.5kg 3X3. I found when I got to rows that my performance wasn't that hot. 82.5kg for 3 sets of 9 was what I managed but it was tough.

    I hit a PR on chest press, 150lb for 10, 10, 11, (11 reps being the PR), which was excellent. Machine rows 5X10 with 135 felt tough too - probably because I rested so long after rack pulls that it threw me out of the groove. Another PR on close grip press, 120lb, I think is what I've been doing, for 13, 13, 13, 11. Beats 3X12.


    Static hold with 140kg for 15, 15, 18 seconds. Solid performance there. Finished with reverse curls with EZ bar and plate wrist curls. Wanted to go heavier on reverse curls than last time, so did 27.5kg, (I'm assuming the bar was 10kg), for 12, 12, 12, 9. Wrist curl PR with a 10kg plate for 12, 10, 10, 8.


    Wasn't a big fan of the EZ bar curls today and quickly realized why. I was using one of the EZ bars with less of a bend in the bar, meaning that your hand is closer to being supinated if you've got an underhand grip, or closer to being pronated if you've got an overhand grip. So, my grip was closer to being totally overhand, (as if I were using a straight bar), than last time. It was still much better than a totally overhand grip. I'll try to use one of the curvier bars next time. Really feels much better on my wrists and elbows.

  19. #59
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Final training session before I'm out of the gym for a week. Today was a good day lads. Rack pulls aiming for a PR. Last heavy day was 152.5kg for 7. 150kg for 7 before that. Today I smashed 155kg for 8 reps. 3X5 backoff sets with 145kg. Excellent way to finish the training cycle.

    Just did what I wanted on bench. 80kg for 5 with a pause at the end, 85kg for 5, and a top set of 90kg for 5. Feels good to have hit 90kg for 5 a few times, even though it's not particularly strong at all.

    Barbell rows with 92.5kg for 3 sets of 7. Chest press PR, 150lb for 3 sets of 11 reps, (last PR was 10, 10, 11). Great stuff. 135lb machine rows for 5X10, and close grip press 4X12, (11 on the last set - I used a different machine so no means of properly assessing overload, but it still felt good).


    PR on static holds - 110kg for 3 sets of 30 seconds. Very nice. Reverse curls with the EZ bar with slightly greater bend with 22.5kg for 15, 15, 12, 11, totally lost it near the end but pump was magnificent. 10kg plate for 4 sets of 10, 8, 10, (intentionally longer rest), 8 to finish. Rambling about training below.


    When it comes to grip strength, I reckon that exercises like wrist curls and reverse wrist curls are comparable to the chest fly as an assistance lift for the bench press, or the leg extension as an assistance move for the squat. The movement pattern is very different and it's not a very specific lift... but its job is to build a muscle used for the main lift, and aids it in this fashion. And because grip work is essentially static training, (rather than squats or bench which involve most of the muscles involved actually being brought through a range of motion), I think wrist curl derivatives compliment grip strength even better than the earlier examples. It directly trains the grip a little bit, (barbell wrist curl movements to a very small degree, plate wrist curls to a much greater extent due to how involved the fingers are), but it's big benefit is the hypertrophy of the forearm muscles and indirectly aiding grip here. Plus, super non-taxing and easier to recover from, and doesn't tear up the hands at all.


    Enough about grip work and time to talk about the single most important aspect of training which so many including myself have missed...

    It HAS to be progressive.


    When you're a novice and you're doing your little 3 sets of 5 shindig, and adding 5lb each time, you might think, 'My body is responding well to the 3 sets of 5.' That's not quite it. It's the fact you're doing 3X5, AND adding weight. If you did a 95lb bench press, 3X5 as your starting bench, and add 5lb each time you do it, then in just under 6 weeks you'll be about to do 135lb for 3X5, and you'll most likely be ready for it.

    Now imagine if you'd done 95lb 3X5 first workout, and then 95lb 3X5 for the next workout too, and the next, and so on, for the next 6 weeks. You would definitely gain strength from your beginning point, no question. But would you be ready for 135? Probably not. This is because, (as well as the fact that reps which challenge us are good), the VOLUME is going up, little by little. Progression of volume.



    Now, here is where things fuck with us. When you're a novice, it's simple. You're getting stronger, so you're doing more volume by doing the same thing with more weight, which is a greater stimulus on the body, promoting further adaption, allowing more volume by doing the same thing with more weight, producing greater stimulus, promoting further adaption, ETC ETC ETC, until the novice stage ends.

    When you're no longer a novice, or early intermediate, (since an early intermediate can basically just do a novice routine and fail to add weight a bunch of times but also actually add weight ever few workouts due to the adaption from multiple workouts rather than just one), you need to simulate this effect. Mike Israetel is a smart guy who promotes a system of beginning a training cycle with the minimum volume required to progress, and to gradually bump that up until you get to around your maximum recoverable volume, around the very end of the training cycle. He generally does this by adding sets.

    There's a little problem here. It's not that this is wrong, it's just that this is a rather difficult thing to manage, (as I'm sure he knows). Because when you're relatively adapted to training, the minimum dose to adapt in a timely manner, and the max volume you can do, are really close to one another. Otherwise you'd train a muscle with like, (just an example), 8 sets at the start of the training cycle and 16 sets near the end. If you can handle 16 sets, do you really thing 8 sets would make you grow? Come on bro. Only if you were very under-recovered directly prior to doing the 8 set training sessions.

    That's why using weight increases is so handy. It's just a small percentage jump increase in volume. You wouldn't do 50% of your max for sets of 5 and add 5lb until you get to your old maxes and blast through them - because tough reps are an important part of the process. What you might do are sets with maybe 10% less than your absolute maximum weight you could do for the sets and reps you're doing, and make increases from there. As well as that you might gradually add a few sets from the beginning to end of the training cycle, but only a few since the minimum volume to efficiently improve and max volume you can do to efficiently improve are pretty close. It might look like 18 sets a week for a certain muscle group, upped to 20 by the end, and supplemented by weight increases on the bigger lifts too.

    A little tip to make this work could be to rest slightly shorter at the start of the training cycle, to use moderately lighter weight for X reps and X sets, but still hit decent RPEs. Then you would up the weight, and also up the rest times a little bit, so that you're still hitting those good RPEs, but also progressively using more volume, and simulating novice progression.


    I've been thinking about it and this could also explain the success of routines like what Alpha Destiny does - because he's new to the exercise since he always alternates exercises, he won't be 100% proficient in the movement, thus in the next few workouts he gains proficiency, meaning more weight for the same reps and sets -> volume increase and gains, and by the time he can't do this any more, he's already moved to another exercise. We KNOW you don't HAVE to constantly swap around exercises to get excellent results, so if you like sticking with the same movements, it becomes a matter of being conscious of the need to increase volume, through small weight jumps, and the incremental and conservative increase in the number of sets.
    Last edited by Zee Why Zee Zee; 2017-12-28 at 04:55 AM.

  20. #60
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    I'll be back in the gym in a couple of days so I need to set up the programming. Same lifts as last time, basically. Same frequency. Writing it down is primarily for the purpose of making sure that it is progressive in total volume. Basically, this will be achieved through

    1) Adding weight/reps due to me actually getting stronger
    2) Adding weight/reps since I'm purposely starting under max capacity
    3) Adding weight/reps due to me resting longer between sets
    4) Adding sets maybe, (still not sure about this one due to already doing 1-3)


    This will be subject to change based on how I respond. More than anything else I'm looking forward to starting lighter but keeping an appropriate RPE by resting a bit less, and as the weight goes up, taking a little more, (since I'm not going to be gaining strength week to week on all of these movements), ensuring the volume goes up without the expense of me performing less optimal training at the start due to the reps not being difficult enough.


    Some of this is slightly conjugate style, (with heavier and lighter days), and some of it has heavier and lighter stuff on the same day. I'm not convinced of the superiority of dividing heavier and lighter in the week compared to doing both on the same day, so the stuff which is divided vs done on the same day simply comes from preference.


    Assistance = chest press, (3-4 sets), machine row, (5 sets), close grip chest press, (3-4 sets), static holds, (3 sets), reverse/hammer curls and wrist curls, (4 sets).


    Also doing laterals, cable reverse flies, some machine laterals and behind the back upright row once a week, (and some neck work twice a week), but that's not the focus.


    Week 1

    Rack Pull 130kg 4X8
    Bench Press 72.5kg 3X8
    Barbell Row 80kg 3X8
    [Assistance]



    Rack pull 152.5kg AMRAP, 140kg 3X5
    Bench Press 82.5kg 3X4
    Barbell Row 90kg 3X6
    [Assistance]


    Week 3

    Rack Pull 132.5kg 4X8
    Bench Press 77.5kg 3X8
    Barbell Row 85kg 3X8
    [Assistance]



    Rack pull 157.5kg AMRAP, 140kg 3X5
    Bench Press 85kg 3X4
    Barbell Row 95kg 3X6
    [Assistance]


    Week 4

    Rack Pull 132.5kg 4X8
    Bench Press 80kg 3X8
    Barbell Row 87.5kg 3X8
    [Assistance]



    Rack pull 160kg AMRAP, 145kg 3X5
    Bench Press 87.5kg 3X4
    Barbell Row 97.5kg 3X6
    [Assistance]


    Week 5

    Rack Pull 132.5kg 4X8
    Bench Press 82.5kg 3X8
    Barbell Row 90kg 3X8
    [Assistance]



    Rack pull 162.5kg AMRAP, 145kg 3X5
    Bench Press 90kg 3X4
    Barbell Row 100kg 3X6
    [Assistance]


    Deload follows.


 
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