doggcrapp anyone???

[Exodus]

what the heck is it? i looked but i didnt find much detail in explaining the workout. jermeys and nclifter or whoever can you give me the scoop ( no pun intended). Im really just intrested in knowing about the stretching principals. is there a web site something i can read a lot about it?

thanks you big lugs

X

 

[jeremys]

what the heck is it? i looked but i didnt find much detail in explaining the workout. jermeys and nclifter or whoever can you give me the scoop ( no pun intended). Im really just intrested in knowing about the stretching principals. is there a web site something i can read a lot about it?

lol

well the split is a 4-day per week originally, but most people cut it down to 3.

day 1: chest, shoulders, back thickness, back width
day 2: quads, hams, calves, forearms, biceps

you would do the same bodyparts twice a week (or 3) by doing day 1 twice and/or day 2 twice. you dont do the same excercises as day 2, just the same bodyparts.

1 excercise per bodypart. you rest-pause inbetween sets. the goal is to get about 20 reps then increase on reps or weight the following time you do that excercise.

example of rest-pause:

incline bench: 185x8, breath 15 deep breaths, 185x6, breathe 15 deep breaths, 185x4 (each of the mini-sets are reps to failure, slow eccentric)

after each bodypart, you find a good hard stretch for that bodypart and you hold that stretch for 1 minute. trust me, it hurts if you do it right.



that was a lot of typing

 

[revexrevex]

didnt work well for me. After one set of slow negatives, and taking it to complete failure (sometimes negative failure where I could barely control it going down) I could not complete the 2nd miniset even for 1 rep!.

 

[jeremys]

maybe the weight was too heavy? i'm new to this myself..

 

[Exodus]

thanks a lot, that helps a ton.

X

 

[jeremys]

no prob. let me know if you have any more questions. i'm still learning this so i might know, i might not

 

[nikolai_bolkov]

Yep you've got to recduce your normal weight that you use so that you can complete two more rest-pause sets after the first. You use the same weight through each three sets.

It's an awesome tool to drive intensity way up.

 

[jeremys]

i wonder if i will get good results from this program while cutting

 

[Cobin]

i wonder if i will get good results from this program while cutting

Hopefully pretty good, just don't stick to a low carb diet. Keep cals below what they should be but do not do a low carb diet, it will suck all your strength.

 

[jeremys]

im going to be doing 40/30/30 or 50/30/20. hopefully wont go below 100g carbs a day

 

[Exodus]

hopefully wont go below 100g carbs a day

i couldnt maintin my left leg on that. man, i know your big, but trust me, this isnt the way, increase your workload, dont deprive the body of nutrition.

good luck

oh yeah, yesterday i did lats and chest. this is what i did.

wide grip pulldowns to the front 180lbs, 5 sets of 5
30 second lat stretch at the end of the last set
close grip bench 225lbs, 5 sets of 5.
30 second pec stretch at end of the last set.

seated cable v-bar rows for 2 sets of 10, 155lbs.
incline db flys for 2 sets of 10, 30lbers

1 set of 15 straight arm cable pull overs with 60lbs with a 2 second pause at the bottom.
1 set of 15 decline db bench press with 60lbers with a 2 second pause at the top.

yeah i felt it really good, i dont know if it was anything due to the stretch or not, either way, i felt it.

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