Debaser

[Lord_Suston]

Not a call out

Just some question about how you train and why??? We don't need to argue over biomechanics of Incline bench, or the value of progressive loading . I would just like a few explanations of you training style and why you think they work? Your progress speaks for itself but the mechanism is what I am trying to undestand and evaluate.


Thanks

 

[NWinters]

^

 

[Thaibox]

I would also like to know exactly this. But I fear that by this time tomorrow, this thread may be 14 pages long and filled with garbage.

 

[needsize]

I would also like to know exactly this. But I fear that by this time tomorrow, this thread may be 14 pages long and filled with garbage.

in the training forum, never happen, no way.....
oh wait, my mistake

 

[NWinters]

^

 

[Mike_Rojas]

Bump for that broly Debaser

 

[Debaser]

My training sort of gets slightly tweaked every month or so as I learn more, but the general ideas are pretty much the same. Lately I've been liking the idea of 2 full-body workouts a week, with low volume, and highish intensity although not DC-style brutal intensity. An example might be something like this:

[Worksets are listed, I do 1-3 warmup sets of 5 reps a piece]

Monday

Squats 2 x 5 or 1 x 20, as much as I love the 20 rep rest paused set it does impede recovery quite a bit more than 2 sets of 5.
Incline hammer press* 2 x 5
Hammer row 2 x 5
Barbell curl 2 x 5

Situp 2 x 5
Hypers 2 x 5
Pinch grip and extensor training, 5 sec holds


Thursday

Deadlifts 2 x 5
Dip 2 x 5
Overhead press (standing) 2 x 5
Chinup (supinated) 2 x 5
Reverse curl 2 x 5

Side bend 2 x 5
Lying L-fly 1 x 10
Standing L-fly 1 x 10
Static barbell holds, 2 sets, 1 x 60 sec, 1 x however long I can


Also I do CoC work on several of the off-days, I'm starting the KTA program.

Anyway that's what my program usually resembles, squats on one day, some form of deadlift on the other, all of the major muscle groups being hit twice a week. The main goal is to add weight, each week on the big exercises I add 5 lbs, and on the smaller ones 1-2 lbs (I have fractional plates).

It's basically just a compromise between strength and size type of program. I probably won't gain HST-size, or Westside strength, but my gains in both have been more than satisfying. I will probably stay on this program or one very similar to it for quite awhile, as I enjoy it very much. I like the idea of "back-to-basics" lifting, a few heavy sets in mostly compound exercises, with lots of food, milk and rest. Pretty simple recipe for success, but seems to be working so far.




*Before someone slams me for doing an incline exercise, remember that I said that inclines are a great movement. The reason I'm doing them is to lower the volume, and to hit the shoulders and chest at the same time whereas they're separated on the other day. Also the incline hammer press is a very natural feeling machine for me.

 

[it stars sAddam]

So you constantly switch between the many programs?

 

[Debaser]

So you constantly switch between the many programs?

huh?

 

[Lord_Suston]

Decent in theory, Would you say correctly that this is not a regiment for an athlete as a pre-season regiment but maybe an offseason??? You are working for mostly gorwth with the strength factor being a secondary issue, it is still there but most intensity is focused on size???

 

[Debaser]

Decent in theory, Would you say correctly that this is not a regiment for an athlete as a pre-season regiment but maybe an offseason??? You are working for mostly gorwth with the strength factor being a secondary issue, it is still there but most intensity is focused on size???

Yeah I wouldn't say this is optimum for an athlete...that is not my forte but I would guess that I might add a set to each, reduce the intensity a bit, and add some olympic movements (cleans at the least). It's really a compromise between strength and size, since it's based on progressive overload. I'm gaining strength in the most fundamental way, simply by adding weight to the bar every session. Since I believe that size mostly comes from progressive loading, I gain muscle quickly as well. To be honest, I'm not sure what's best for an athlete, and what works best considering the time of year (pre-season, off-season or in-season). I'm more concerned with old-fashioned strength training than I am with sport-specific training. CoolColJ, IronLion, B-fold and others here could offer far more than me in that regard.

There are some opponents of progressive overload, and I would agree that once you reach the super-advanced levels you might need to start doing such things as speed work to further increase your strength. I am not near that level, and I know a good number of guys that have made their way to a 400 lb or more raw bench press without any specialty work other than power rack partial movements (i.e. they didn't do any speed work). These guys are also drug-free and aren't genetically endowed either. I'll just continue on this basic system of heavy eating and lifting until I start to drastically slow down, but I honestly don't see that happening for years.

 

[Lord_Suston]

Good points, I think you might need to switch excercises onece in a while if you plateau. not for shock value but different fiber recruitment patter that will bring up weak points, good read. Training an athlete is much different but hold the basic principles, instead of overloading a bar the measure by speed as well. thanks for the input

 

[Yarg!]

debaser, what are your thoughts on one heavy day, one light day (twice a week for same muscle) type training? About to experiment with this once i get over this fever.

 

[Debaser]

debaser, what are your thoughts on one heavy day, one light day (twice a week for same muscle) type training? About to experiment with this once i get over this fever.

I've thought about it and some seem to subscribe to the idea, but I don't see how the light day would be helpful at all. Since you're not progressing with weight, the muscles have no reason to get bigger. It seems like a light day would be fairly worthless for anything other than cardio in this scenario. Anyone have a different view on this?

 

[NWinters]

I've thought about it and some seem to subscribe to the idea, but I don't see how the light day would be helpful at all. Since you're not progressing with weight, the muscles have no reason to get bigger. It seems like a light day would be fairly worthless for anything other than cardio in this scenario. Anyone have a different view on this?

Westsiders have a light day, or a speed day is what they call it (de)

 

[Debaser]

I agree with that, I just mean I disagree with the idea of a light day that has all the same movements, sets, reps, speed etc. as the heavy day, but with lighter (say 80% max) weight. Some people do this too.

 

[NWinters]

I personally think a light day will help with recovery.

 

[Arnold'sApprentice]

only if it is light enough to aid recovery without eating into recuperation time at all...either way it will do diddly for growth

 

[FatRat]

Make sure not to confuse speed work with a "light day". Speed work requires the use of lighter weight but is by no means an easy option and it is certainly taxing on the muscles.