JKurz's Log "Mirrors are all hidden"!

[36drew]

DID U READ MY FUCKING POST???????????/ damn it...Im tired of selective reading....I said it wasnt a freaking slam and it looked good......I was just inquiry why bbers dont train this way.....and why 90% of the bros who do train this way are much more concerned with brute stregth than sculption a good look body.....

I read your post buddy. You need to relax. I simply stated the reasons as to why professional (*elite*) bodybuilders don't train this way. You take a shitty stimulus and multiply it by drugs gallore and it doesn't matter how you train. That is simply the way things go my friend.

The reason we focus on strength is because strength drives muscular gains. If you go from benching 135 for 5 to 185 for 5 you have gained strength and likely a lot of muscle too.

If you need examples, just look at someone like tweakle. Diet is what determines abs (primarily), but building muscle depends on adding pounds to the bar each week.

 

[anotherbutters]

Muhahah. I hit reply at 1:21, one minute before you! Our posts are nearly identical too.

There's a reason for that - this stuff ain't complicated

JK, there are plenty of ways of skinning a cat. This is just one of them. Have you looked at biggt's journal? Every month or so, he'll pick some big compound movements and work at getting better at them in a certain set/rep range. Then he'll pick a different set and focus on getting better at them. But all the time, he's pushing himself to get better at the big compound movements. There are lots of ways of arranging them, hence there is no ONE routine that's better than all the others.

Set yourself a goal of adding 50lbs to your bench, row and OHP, and 100lbs to your squat and deadlift. As long as you eat enough, you WILL look a lot better once you've acheived that.

 

[JKurz1]

now we are talkin! Good answer....but those rotuines that the pros use and many others burn more cals then and there, but overall more mass (muscle) leads o more calories burned overall...I'm with you....how long is your routine? 1hr? Who's got the good stats on this board? Bf%, strength, etc...the verall pakage....

 

[anotherbutters]

Don't worry about what pro's are doing. Your workouts should be matched to your needs. Right now, you should be building a solid base of strength by getting better at the big compound movements. Don't worry about how long the workouts are or how many calories you burn during them. Just get better at the big movements.

Here's a good read about matching the training to the trainee as he/she goes through different stages of development:

http://www.higher-faster-sports.com/pathofchampions.html

 

[The Shadow]

Small disagreement. It can work that way.. but it will take a long time and discipline. The bodybuilders of old did this. They maintained lower BF year round so when contest time came they didnt have to diet down too much.

The downside is, it takes a long time to get there. You cant change your diet every 4 weeks (JK). These things take time, especially if you want to keep muscle mass and minimal fat gain. Give yourself 6 months then change plans - really.

bbers were at their smallest typically between shows, Arnold would drop down to 200 or so and look like shit, then he (and everyone else) would hit the gear and train for the upcoming O.

You CANNOT eat(at maximum efficiency) to get lean and eat to get massive at the same time - ie - you can't gain fat AND LOSE fat simultaneously.

Diet is paramount - above al esle - gear included.


Gear does not help you get lean.

 

[BiggT]

JK....you'd be surprised how many calories you burn doing high volume on compound lifts, multiple times a week.....I know it doesn't look like much on paper, man, but try it......in one workout Squat 5x5 with the same weight and do a backoff set of 8, then repeat with flat bench and rows all on the same day and see how wasted you feel, how hungry you'll be, and how you'll sleep at night like a baby.

On paper, FLEX Mag bullshit just LOOKS like a lot of work.....multiple heavy sets of bench/squats/rows are more taxing and burn more calories than triceps pushdowns with 37 different attachments.

 

[ProtienFiend]

I dont know if I could do that workout... Squats 3x per wk and deadlifts only once...? what gives? I'm a deadlifting machine

 

[JKurz1]

bingo all excellent poss. I started the freaking 5x5 tiday at your request. I will keep the diet of my trainer but look to u guys for the strength....he's say the diet at 4,000 clean cals with two cheat meals a week is strictly on point, timed perfectly etc...the rest is up to me. Lose he heads games Jeff, follow the gurus clean diet, u won't get fat and lsten to these dudes for mass!
171 today after 30 min walk
1 cup oats
1./4 cup oat bran
12 egg whites, scoop whey
tb pb

1.2 cup rice
steamed veggies
8oz roughy and chicken breast
large salad

train
Squat
bar x 5
65x5
85x4
105x5x5

oh press
0x5
65x5
75x5, x5, x5
85 x 4 x 2
65 x 10

triangle tris
80x15
90x12
110x10x3

cable curls
60x15
70x12
90x10x2
100x10

20 minutes walk, 12% grade 3.0,3.1, 3.2, 3.5

3 sets abs........

6 rice cakes
scoop whey
1/2 cup quick sugry packet oats

next
8oz roughy
acorn squash
large salad grilled shrroms, grilled onions

on my pilow
2oz waluts
1 cup cotage cheese
1 frothy casein shake with tons of splenda


tomorrow is cheat meals!

morning either a buffet or a box or two of protein bars w/ peanut butter

night all u can eat pasta stone cold creamery sunday

 

[cardiomann]

Jkurz, here is a 5 day split I think you could live with that focuses on core lifts, progessive overload, etc. It also has a bit of variety which I know you desire (me too). A nice calorie surplus and 8 hours of sleep each night are pre-requisites however. I'm also not sure if you've deloaded or done a strategic deconditon lately, but it probably is in line if not. Basically (and this is nothing breathtaking, or remarkable) start off with a weight you can easily do for 5 sets of 5 reps. You would be surprised at the amount of fatigue you can actually apply to you system even though you aren't touching failure and could use more weight. Ramp up the weights for 4-6 weeks and then drop the lifts to 3x3 when you hit a wall and when failure starts showing up. So long as failure doesn't show up in weeks 1-3, its a sure fire bet that fatigue has accumulated and a deload is likely in line. Then keep running the 3x3 until you hit the wall again. Then come back and see us.

Re diet questions: I know you want to stay lean, but lets face it man! You already know exactly how to get lean. You just happened to diet indefinetly and eventually the body needs to convert those amino acids to energy because the cut was so long (a few years I thought I had read?). Anywho, i'm not gonna suggest eating shit foods, but for breakfast I just had 6 eggs, 6 pancakes with awesome syrup, a bran muffin, 2 large glasses of milk, and 6 sausauges. Damn was it ever good.

The routine is below and is something I would/have used with good success.

Monday
-Squats 5x5
-Power Cleans 5x5
-Pullups 3 sets

Tuesday
-Flat Bench 5x5
-Standing BB Press 5x5
-Dips 3 sets

Wednesday
-Front Squats 5x5
-Deadlifts 5x5
-Weighted Abs 3 sets

Thursday
-Rest!

Friday
-Incline Bench 5x5
-Decline Bench 5x5
-Skull Crushers 3 sets

Saturday
-Squats 5x5
-Rows 5x5
-Db Curls 3 sets

Sunday
-Rest!

For bodybuilding purposes I don't like this split at all. I would recommend the following split which hits each muscle once per week. My split allows for more exercises per muscle group thus hitting each muscle more thoroughly. The split is as follows:

Monday: Chest and Triceps

Chest:

Incline Hammer Press (Plate Loaded) 4-5 X 5-12
Dumbell Bench or Hammer Strength Iso Wide Chest 4-5 X 5-15
Flat Dumbell Flyes 3-4 X 6-15
Dips 3-4 X 6-20

Triceps:
Skullcrushers 3-4 X 6-12
Pressdowns 3-4 X 6-12

Cardio: 30min post workout

Tuesday:Back+ Abs

Back:

Wide Grip Chins 4-5 X 6-20
Hammer Strength High Row 4-5 X 5-15
Dumbell Row 4-5 X 5-15
Narrow Grip Pulldowns 3-4 X 6-15

Abs:

Hammer Strength Crunch Machine 4-5 X 6-30

Cardio 30min Post Workout

Wednesday: Biceps

Biceps :

Hammer Strength Preacher 4-5 X 5-15
Dumbell Concentration Curls 3-4 X 6-15

Cardio 30min post workout

Thursday:Quads + Hams

Quads:

Leg Press (Cybex 45degree with pad all the way back,deep reps) 5-6 X 6-20
Hack Squat(Cybex) 4-5 X 6-20

Hams:

Lying Leg Curl 4-5 X 5-15

Cardio 30 min post workout

Friday: Delts + Traps

Delts:

Seated Barbell Presses 4-5 X 5-12
Seated Side Dumbell Laterals (One arm at a time) 4-5 X 6-12
Upright Rows (2sets Wide Grip, 2sets narrow grip) 4 X 6-15

Traps:

Hammer Strength Shrugs 3-4 X 8-20

Cardio 30 min post workout

Weekends: No weights, however I do cardio for 30 min on sat and sunday.
Cardio is performed everday of the week for at least 30 min. I use the stepmill which I feel gives you the most effective workout. This routine is much more effective for bodybuilding purposes. Hope this helps.

 

[SgtSlaughter]

JK....you'd be surprised how many calories you burn doing high volume on compound lifts, multiple times a week.....I know it doesn't look like much on paper, man, but try it......in one workout Squat 5x5 with the same weight and do a backoff set of 8, then repeat with flat bench and rows all on the same day and see how wasted you feel, how hungry you'll be, and how you'll sleep at night like a baby.
On paper, FLEX Mag bullshit just LOOKS like a lot of work.....multiple heavy sets of bench/squats/rows are more taxing and burn more calories than triceps pushdowns with 37 different attachments.

SO TRUE!

When i did my < = 5 rep sets to find my PR's ... after my PWO meal, 1 hour later... during taking a shower it hit me and i was friggin' STARVING... i've never been that way before. So true.

JK deff try it at some point. I start my first 5x5 Monday