New PR

[Deleted member 33117]

On my hack squats

Warmed up as follows
8 plates X 6
12 plates X 6
16 plates X 6

Then did my PR set
20 plates X 8

I felt like I had another rep or two left, but decided not to push it...since witht his kind of weight if I get into trouble no one is goign to be able to spot me.

 

[InTraining]

Nice job BBF...that is really impressive....what are the quads measuring in at now?

You should post more in the training section

 

[Judo Tom]

On my hack squats


Then did my PR set
20 plates X 8

I felt like I had another rep or two left, but decided not to push it...since witht his kind of weight if I get into trouble no one is goign to be able to spot me.

Hey Bro just give me a call next time and ill spot ya
j/k

Congrats on the record and keep at it!

 

[Deleted member 33117]

29.5". Will hit them again in 2 days (hittign each body part 3-4 times a week). I might shoot for another rep then. I'm surprised my stength is going up on several lifts, since I am dieting, down to 223 lbs (from 239), and on a very mild stack (400 mg eq once a week, with 50 mg winstrol every day).

 

[Deleted member 33117]

intraining, I would post on the training forum more, but about a year ago a number of guys on here harrassed me so bad (and one of them had a friend of his start stalking me offline) calling me a liar about my lifts that I have stayed away. These guys have more or less left EF since then.

My overall philosophy is extremly high intensity, high frequincy with low volume (rarely go over 3 or 4 working sets per body part). I do periodize my training, but utilize a wide variety of rep ranges. I do alot of drop sets, and supersets.

 

[BigBadBootyDaddy29]

I find your posts informative, and for what it's worth, I don't see any reason why you would lie about numbers. It's not like you're claiming world record lifts or anything. My take on it is why would anybody over 16 years old make up numbers on an internet discussion board. If something sounds like it makes sense and it would work, I respect that, regardless of the numbers being plugged in for an individual. I think you're an asset to a board, congrats on the PR, they are a nice feeling, and post more often on the training board, man. And for the record, I take your posts on training seriously.

 

[InTraining]

intraining, I would post on the training forum more, but about a year ago a number of guys on here harrassed me so bad (and one of them had a friend of his start stalking me offline) calling me a liar about my lifts that I have stayed away. These guys have more or less left EF since then.

My overall philosophy is extremly high intensity, high frequincy with low volume (rarely go over 3 or 4 working sets per body part). I do periodize my training, but utilize a wide variety of rep ranges. I do alot of drop sets, and supersets.

That is unfortunate...people need to stop worrying about the weights others lift because there are truly some monsters on this site...

Our training methods are similar....not on a typical BB split where muscles are getting hit once a week....you think the drop sets\supersets are good for hypertrophy purposes?

 

[Deleted member 33117]

That is unfortunate...people need to stop worrying about the weights others lift because there are truly some monsters on this site...

Our training methods are similar....not on a typical BB split where muscles are getting hit once a week....you think the drop sets\supersets are good for hypertrophy purposes?

Yes, I feel the drop sets and supersets are perfect for hypertrophy. You can get the benefits of working near maxium tension on each rep (say if you do 5X5X5 on your drop with less than 10 seconds between), but get the growth factor and hgh release of doing higher reps, as well as taxing the glycogen stores from teh extended workload. Yes I think this type of training requires one to take in more calories to make optimal gains if one uses it frequintly, but it offers huge benefits for one willing to train in this manner.

I am not a fan of prexhaustion supersets. I am refering to doing heavy compound movements first, not prexhaustion where you do an isolation movement first and are forced to use less weight on the compuond movement.

 

[InTraining]

Yes, I feel the drop sets and supersets are perfect for hypertrophy. You can get the benefits of working near maxium tension on each rep (say if you do 5X5X5 on your drop with less than 10 seconds between), but get the growth factor and hgh release of doing higher reps, as well as taxing the glycogen stores from teh extended workload. Yes I think this type of training requires one to take in more calories to make optimal gains if one uses it frequintly, but it offers huge benefits for one willing to train in this manner.

I am not a fan of prexhaustion supersets. I am refering to doing heavy compound movements first, not prexhaustion where you do an isolation movement first and are forced to use less weight on the compuond movement.

Interesting...I usually perform the drop sets at the end of the workouts after I have done straight sets with compound movements...

Could you give example of the superset you are talking about? I am thinking CGBP\skullcrushers superset would be something you might do?

 

[Deleted member 33117]

These days I do my supersets with isolation movments. But here is an example.

Narrow grip barbell curls 5-10 reps (very strict)X incline curls 4-6 reps X lighter set of narrow grip barbell curls 4-6 reps then I might do another heavy set of barbell curls again after 20 seconds or so for 3 or 4 more reps.

I also like doing barbell, t-bar or machien rows fro back followed by pulldowns.

I'm a large fan of stripping sets on heavy compound movements. Just strip a 45 off of each side until you get down to just the machine (I use alot of hammerstrenth) or bar. If you are not using alot of weight yet, use smaller 25 lbs plates. The same with dumbells. I like to train down the rack, but only do 2-3 drops.

 

[InTraining]

These days I do my supersets with isolation movments. But here is an example.

Narrow grip barbell curls 5-10 reps (very strict)X incline curls 4-6 reps X lighter set of narrow grip barbell curls 4-6 reps then I might do another heavy set of barbell curls again after 20 seconds or so for 3 or 4 more reps.

I also like doing barbell, t-bar or machien rows fro back followed by pulldowns.

I'm a large fan of stripping sets on heavy compound movements. Just strip a 45 off of each side until you get down to just the machine (I use alot of hammerstrenth) or bar. If you are not using alot of weight yet, use smaller 25 lbs plates. The same with dumbells. I like to train down the rack, but only do 2-3 drops.

Cool man...thanks for the ideas....will use some of these in my workouts as I really need a change from straight sets...

 

[TheOak84]

how do u do each muscle 4x per week, what that set up look like

 

[wnt2bBeast]

congrats..how do you do your hacks facing out or in towards the machine?

 

[Deleted member 33117]

congrats..how do you do your hacks facing out or in towards the machine?

Facing out.

 

[Deleted member 33117]

how do u do each muscle 4x per week, what that set up look like

Very simple. While I only train 5-6 days a week, I throw in extra workouts if I have the energy on some days, so those muscles get hit twice that day. I only do a double split. Every time I'm in the gym I do

Calves, chest, shoulders & triceps

or

thighs, back, biceps and forarms.

 

[InTraining]

Very simple. While I only train 5-6 days a week, I throw in extra workouts if I have the energy on some days, so those muscles get hit twice that day. I only do a double split. Every time I'm in the gym I do

Calves, chest, shoulders & triceps

or

thighs, back, biceps and forarms.

That is almost exactly what I do except I usually put calves with thighs....still though how are you able to hit muscles so frequently without overworking\overtraining? I know gear aids in recovery but it has to be more than that...

My split is like workout 1, rest,workout 2,rest, repeat

 

[Deleted member 33117]

That is almost exactly what I do except I usually put calves with thighs....still though how are you able to hit muscles so frequently without overworking\overtraining? I know gear aids in recovery but it has to be more than that...

My split is like workout 1, rest,workout 2,rest, repeat

Lots of sleep (post workout naps help), good genetics, limiting volume per workout, a GOOD diet with alot of calories, and gear. However as you can see from this post and some of my others I do not use tons of gear. I find 50 mg prop ed, 25 mg tren ed, with 200 mg eq once a week to be a perfect bulking cycle. This type of stack will yield gains as fast as I possibly want them.

I think undereating, or not eating the right foods is a major issue here also. Most guys on the board have major deficencies in their diets, and I think this leads to overtraining much faster.

 

[InTraining]

Lots of sleep (post workout naps help), good genetics, limiting volume per workout, a GOOD diet with alot of calories, and gear. However as you can see from this post and some of my others I do not use tons of gear. I find 50 mg prop ed, 25 mg tren ed, with 200 mg eq once a week to be a perfect bulking cycle. This type of stack will yield gains as fast as I possibly want them.

I think undereating, or not eating the right foods is a major issue here also. Most guys on the board have major deficencies in their diets, and I think this leads to overtraining much faster.

Ok....will keep that in mind....

Sorry for all the questions today btw...

 

[Deleted member 33117]

Not a problem answering the questions. I spend alot of time relaxing. Honestly, outside of weight training, I am pretty lazy for a reason. Energy I could be using for cardio, out doing other activities and such could be used to help one recover from their training sessions faster. SAID. Specific Adaptation to Imposed Demands. Your body will respond how you train it to. If you train your body to do other activities outside of resistance training, your strength and size will suffer as a result.

I also remain convinced that the drops sets and supersets train the muscle to adapt to higher lactic acid levels, and trains them to clear waste products faster, as well as the increased size of the capulary beds inside the muscles. I also like to include compounds in my stacks that have a pronounced effect on hemocrit levels (such as boldenone and trenbolone) is order to enhance recovery further. All of this leads to faster recovery. The sooner you recover the sooner one can get back in the gym and stimulate further growth.

 

[InTraining]

I am a natty and I don't know if that would have much effect on how I would be able to structure my frequency\volume..in my previous post I mentioned that I have around 72 hours before I hit the same muscle again..I'm also quite lazy and do very little physically outside of lifting...which translates to shorter recovery times

Every rest day I feel like I could be doing something beneficial(absolutely hate cardio) and I would lift just because of the effect it has on metabolism but I think this would catch up eventually in the way of CNS overtraining

You have some unique ideas on training and it has obviously worked for you...

 

[kingc_79]

nice lift man...and they're right u do need to stop by this board more often. i've read some of your other posts also and you have some good information to share. keep up the hard work man

 

[cwick0]

On my hack squats

Warmed up as follows
8 plates X 6
12 plates X 6
16 plates X 6

Then did my PR set
20 plates X 8

I felt like I had another rep or two left, but decided not to push it...since witht his kind of weight if I get into trouble no one is goign to be able to spot me.

one hell of a lift.

congrats.

 

[d3track]

nice lift bbf

ever try bb hacks?

 

[Deleted member 33117]

nice lift bbf

ever try bb hacks?

No, but have thought about it after seeing walking beasts posts on it awhile back. I might give them a try when I think I could use a bit more leg development and mine stop responding to regular hacks.

 

[guldukat]

You fucking freak. I like!!!!!

 

[Deleted member 33117]

Guld, its ok, I jsut beat it again. Got 11 reps this time.

 

[Judo Tom]

This is a great thread! glad i checked back on it.. i really like some/most of the principles you laid out here bbf. can you give us an idea what your diet looks like im real curiouse about pre/post and b4 bed meals

 

[Deleted member 33117]

Judo, right now I am on about 4K cals a day. 75% fat/22% protien/3% carbs. I eat steak and tons of green veggies every day. Drink olive oil, flax seed oil, sometimes throw in nutts or bree cheese. Every 4th day I carb load. It depends on how much I want, but I will go anywhere between 6K and 10K calories a day. I eat 12-14 times a day, all very small meals.

 

[cwick0]

Judo, right now I am on about 4K cals a day. 75% fat/22% protien/3% carbs. I eat steak and tons of green veggies every day. Drink olive oil, flax seed oil, sometimes throw in nutts or bree cheese. Every 4th day I carb load. It depends on how much I want, but I will go anywhere between 6K and 10K calories a day. I eat 12-14 times a day, all very small meals.

Holy shit is that a lot of food! You must eat about every hour and a half or so.

 

[Deleted member 33117]

Yeah I snack all day. I take tupaware containers with me everywhere I go. I was on 7000 calories most of the year. I've gained 30 lbs of lbm in since last summer.

 

[cwick0]

I would be afraid to eat that much. I am already too damn big, only 5'10.5" at 250lbs. I love the weights i can hit being this big, but i can only imagine what would happen if i ate like that and slacked on my cardio as i usually do. Although, i wouldnt mind if my arms looked like yours; they're big, but not nearly as big as yours.

 

[Deleted member 33117]

I would be afraid to eat that much. I am already too damn big, only 5'10.5" at 250lbs. I love the weights i can hit being this big, but i can only imagine what would happen if i ate like that and slacked on my cardio as i usually do. Although, i wouldnt mind if my arms looked like yours; they're big, but not nearly as big as yours.

I'm 225 today (5'9"), down from 239. I do not do any cardio. Current stats are:

arms 18.75"
chest 52"
waist 32"
thighs 29.5"
calves 18.5"

My stack right now is 400 mg eq once a week, 50 mg winstrol a day, 20 mg nolvadex a day (nipps are a bit puffy but going down). Was on 50 mg prop/25 mg tren everyday in my avatar pic and weighed 235ish I think.

 

[Deleted member 33117]

cwick, you probably need to bring your biceps and bracialis up a bit. Your triceps shouild be fine if you are close-grip pressing 315 for 10 reps. Might want to drop the reps down lower and get the weight up on them every 2nd or 3rd workout, and do more supersets on your lighter tricep days with more isolation work, but 315 for 10 is damn good on close grip presses.

 

[InTraining]

Hey BBF I tried some of your ideas last night for my pull workout...you can look in my journal if you want to see the actual routine...and wow I was sweating way more than usual and my heartrate was higher as well...

I can see how you don't need cardio with the frequent weighttraining sessions...

 

[cwick0]

I'm 225 today (5'9"), down from 239. I do not do any cardio. Current stats are:

arms 18.75"
chest 52"
waist 32"
thighs 29.5"
calves 18.5"

My stack right now is 400 mg eq once a week, 50 mg winstrol a day, 20 mg nolvadex a day (nipps are a bit puffy but going down). Was on 50 mg prop/25 mg tren everyday in my avatar pic and weighed 235ish I think.

Damn!

arms: 18.5"
chest: 48"
waist: 38"
Thighs: 24.5" (i know...REAL SMALL)
calves: 16.5"

Only supplement is protein bars for extra food throughout the day.

How the hell do you not do any cardio and eat that much. I would look like the blimp, unless i am doing something completely wrong.

 

[cwick0]

cwick, you probably need to bring your biceps and bracialis up a bit. Your triceps shouild be fine if you are close-grip pressing 315 for 10 reps. Might want to drop the reps down lower and get the weight up on them every 2nd or 3rd workout, and do more supersets on your lighter tricep days with more isolation work, but 315 for 10 is damn good on close grip presses.

Ive gained a couple of inches on my arms over the past 2 years, but most of that is in my triceps. Only train muscles once a week, so tris and bis only get hit on fridays. I think the most i have tried on close-grip is 335 for 5. Maybe i need to push the evelope a little more and up it to 365.

 

[Deleted member 33117]

Damn!

arms: 18.5"
chest: 48"
waist: 38"
Thighs: 24.5" (i know...REAL SMALL)
calves: 16.5"

Only supplement is protein bars for extra food throughout the day.

How the hell do you not do any cardio and eat that much. I would look like the blimp, unless i am doing something completely wrong.

Its not genetics... I was 35% bodyfat the first time I picked up a barbell.

I do extremely high frequincy training with alot of supersets and drop sets. I follow a strick CKD type diet even when bulking (all year I was on 3 days of low carbs followed by one day of loading).

I'm sure the juice is a factor. I do not use high doses but I stay on a little test or eq at least year round (300-400 mg bridges).

 

[cwick0]

My bodyfat is probably 18-20% right now. I could lower it through more cardio in the morning, but i hate cardio.

High frequency training? a ton of sets or a ton of reps? heavy or light or both?

 

[Deleted member 33117]

My bodyfat is probably 18-20% right now. I could lower it through more cardio in the morning, but i hate cardio.

High frequency training? a ton of sets or a ton of reps? heavy or light or both?

High frequincy as in I train each body part at least 3 times a week. I do both light and heavy sets. I go as low as 3 reps and as high as 30, however I alternate this a bit. There will be two week perdiods of time where even my super sets and drop sets areall in the 3-5 rep range, and other times where I work exclusively above 12 reps, doing only supersets and drop sets. This seems to keep my body from stagnanting. I've been training for 4.5 years now.

 

[cwick0]

High frequincy as in I train each body part at least 3 times a week. I do both light and heavy sets. I go as low as 3 reps and as high as 30, however I alternate this a bit. There will be two week perdiods of time where even my super sets and drop sets areall in the 3-5 rep range, and other times where I work exclusively above 12 reps, doing only supersets and drop sets. This seems to keep my body from stagnanting. I've been training for 4.5 years now.

I did the three times a week thing my freshman year of college, but have since adapated to the one muscle per day thing. I may have to switch it up so i hit everything twice a week, once heavy and once light. I have been hitting it for about 9 years now.

 

[guldukat]

Guld, its ok, I jsut beat it again. Got 11 reps this time.

Christ, man! You beat your old PR before I could even sit down to read the thread again?!

Infuckingsane Keep going!