questions for needsize

[X Man]

hey good to see ur back for a lil..while ur here would u mind sharing with us ur workout routine for adding some mass

i believe u said before u were doing a routine from a female trainer...and it kicked ass

thanx bro

 

[needsize]

the routine changes every week, exercises, # of sets and reps, everything. It does focus on heavy basic training, but with everything changing every week, I'm not as strong as usual
I cant really post the actual routine as she charges for it

 

[swordfish151]

yes...do tell..or post link..

 

[X Man]

the routine changes every week, exercises, # of sets and reps, everything. It does focus on heavy basic training, but with everything changing every week, I'm not as strong as usual
I cant really post the actual routine as she charges for it

okay thats cool.... i was just wondering if you could give us a brief over view or something... yeah i clicked on her website... unfortunately poor college students can not afford to hire personal trainers.... i just come on here and try to absorb as much as i can about diet and lifting

 

[maldorf]

the routine changes every week, exercises, # of sets and reps, everything. It does focus on heavy basic training, but with everything changing every week, I'm not as strong as usual
I cant really post the actual routine as she charges for it

How do you address training lower back? Seems like I am always overtraining mine between doing squats, bent over rows, and deadlifts. How often do you do these types of lifts, or any movement that might stress the lower back?

 

[needsize]

here is an example

week 1, quads
10x10 on squats, 4 sets of lunges

weeks 2, quads 8x8 squats, 4 sets one legged leg press

week 3, 5x5 squats, 4 sets lunges

week 4, leg press, 3x6, 2x8-10, 3x15+ reps

I have never hurt so bad from workouts as I have from these

maldorf, there isnt any direct lower back training, and deadlifts only once every 6 weeks. her guys almost never deadlift, but have the biggest backs i have ever seen

 

[X Man]

here is an example

week 1, quads
10x10 on squats, 4 sets of lunges

weeks 2, quads 8x8 squats, 4 sets one legged leg press

week 3, 5x5 squats, 4 sets lunges

week 4, leg press, 3x6, 2x8-10, 3x15+ reps

I have never hurt so bad from workouts as I have from these

maldorf, there isnt any direct lower back training, and deadlifts only once every 6 weeks. her guys almost never deadlift, but have the biggest backs i have ever seen

and the lower the reps the higher the weight is going to be >?

 

[needsize]

and the lower the reps the higher the weight is going to be >?

exactly, and considering its all to failure, you are wrecked afterwards

 

[galaxy]

10 sets of 10 on squats is just killer period.

 

[needsize]

10 sets of 10 on squats is just killer period.

I was honestly still sore 6 days later when I had to squat again as that was week 1....

 

[maldorf]

here is an example

week 1, quads
10x10 on squats, 4 sets of lunges

weeks 2, quads 8x8 squats, 4 sets one legged leg press

week 3, 5x5 squats, 4 sets lunges

week 4, leg press, 3x6, 2x8-10, 3x15+ reps

I have never hurt so bad from workouts as I have from these

maldorf, there isnt any direct lower back training, and deadlifts only once every 6 weeks. her guys almost never deadlift, but have the biggest backs i have ever seen

Ive tried doing deadlifts once every other week but felt as if I was losing strength in the lower back. Once per week right now is much more than I can bear. There was a time I was doing deadlifts only once a month and results were about the same as EOW. I think I will at least go back to doing them once everyother week. I only do two working sets each session of deads, so the volume is low.
Another thing I cant figure out is if my lower back is sore because of overtraining or maybe if its getting those pumps from what I am cycling. It gets all tight and sore even when I stand up too long, sitting down relieves it.
How often do you do bentover rows, t-bar rows ? Manage those each and every week?
That workout for legs she has you doing surely does look killer. You say each set is done to failure, wow! That first week especially looks rough.

 

[Apexx]

10 sets of 10 on squats is just killer period.

I shit myself a little bit when I read that.

 

[cityhick]

10 sets of 10 on squats is just killer period.

Seriouslly. I do 6-7 Sets and I am outta commision for a whole week.

Needsize You stay sore for a whole week even while "on"?