Eviscerator

[Bullit]

Cant remember if you gave me any workout advice on my thread, but after checking out your website just now I have a couple questions for you.

First - did you see what Lift Chief & revex recommended?
They figured I was overtraining.
They recommended 2-4 warm up sets then 1 work set. LC recommended 1 'pump' excersize after that.

Feelings on this?

 

[The_Eviscerator]

Cant remember if you gave me any workout advice on my thread, but after checking out your website just now I have a couple questions for you.

First - did you see what Lift Chief & revex recommended?
They figured I was overtraining.
They recommended 2-4 warm up sets then 1 work set. LC recommended 1 'pump' excersize after that.

Feelings on this?

I read a lot of the post, but I did not catch everything they said... I know a lot of people do the warm up sets (2-3 sets) and then balls to the wall on their working set...

If you look at this routine 15 rep HST

You can see I am basically doing 2 hard sets... 1-2 warmups before a muscle group will not be counted.

I have recently split this routine to be more realistic and allow me more recovery... I do the Chest, Tricep and Shoulder and Calf on Day 1, then Legs, Back, Traps and Biceps on Day 2 and take a day off. I know the sets look low, but the frequency and intensity will make up for it...

Also, I like the idea of a pump or stretch exercise... for example... I like to do Heavy DB hammer curls or Barbell curls (2 sets) and then finish with incline curls(1-2 sets) with my arms actually extended to my sides like I am going to do a flye... the difference is that I stay locked in the position and stretch the shit out of my bicep and flex hard at the top... no need for heavy weight... the stretch and flex movement makes heavy weight unnecessary. Those are a couple ideas... I have to post up better routines on my site... those are old and I have made improvements on the splits... I will PM you when I fix my site.

 

[Bullit]

Thanks.

How many reps you shoot for in your working sets?

 

[The_Eviscerator]

Thanks.

How many reps you shoot for in your working sets?

Depends on what cycle I am in... I switch every 6 revolutions (or every time I hit a body part 6 times)... Work-outs 1-12 (13-15 reps) 13-24 (9-12 reps) 26-36 (5-7 reps) take a week off and repeat.... or I may try some powerlifting for a 5-6 weeks... then go back to this. I believe in varying reps through the course of weeks rather than doing pyramids etc...

 

[Bullit]

K 2 U

 

[revexrevex]

I have recently split this routine to be more realistic and allow me more recovery... I do the Chest, Tricep and Shoulder and Calf on Day 1, then Legs, Back, Traps and Biceps on Day 2 and take a day off. I know the sets look low, but the frequency and intensity will make up for it...

This is almost exactly the same thing I do, and it works awesome. You keep sets low, but you do it more frequently.

Louden Swain over on training board trains exactly like this, and he is not only strong but is natural and built like a house with low body fat.

 

[The_Eviscerator]

Seriously check out the HST web site... it is cool. I have modified it for myself, but basically I have fallen in love with the concept of working a muscle with more frequency rather than the once a week method.

http://www.hypertrophy-specific.com/hst_index.html

 

[The_Eviscerator]

he is not only strong but is natural

Hey!!! What's wrong with being a little unnatural? lol

 

[revexrevex]

eviscarator, it seems like the times of murdering one bodypart and allowing like 2 weeks for it to heal are gone?

 

[The_Eviscerator]

eviscarator, it seems like the times of murdering one bodypart and allowing like 2 weeks for it to heal are gone?

I think people just realize that it doesn't work for hypertrophy... More than any of my training goals I want bigger, fuller muscles. My days of being an athlete are over. Strength is nice, and you do gain strength on these types of programs, but you also see more hypertrophy. I mean... when you are out in public, people notice your musculature and your development... no one notices your 600 pound squat... unless you are wearing a shirt that says I SQUAT 600 LBS!!!

 

[Bullit]

Ok did it.

4 sets flat DB bench (2 were warmup)
2 sets incline flyes

3 sets upright row (1 was warmup)
2 sets seated press

3 sets dips (figured no warmup cuz my tris were already warm from pressing)
2 sets pushdowns

 

[The_Eviscerator]

Ok did it.

4 sets flat DB bench (2 were warmup)
2 sets incline flyes

3 sets upright row (1 was warmup)
2 sets seated press

3 sets dips (figured no warmup cuz my tris were already warm from pressing)
2 sets pushdowns

Where's the calves?