The best way to train

[layinback]

what form of weight training has given you the best results?

i don't want this thread to be used as a means to belittle peoples
training philosophy. we aren't looking for a right or wrong
way to body build here. i would like to hear your personal
experiences. what you did and the results you got......

 

[ceo]

you're gonna have a hundred different answers here bro. Didn't you make another thread like this about heavy or light? That was you, no?

You know how I train, so no need for me to spark the debates.

 

[dabuffguy]

what form of weight training has given you the best results?

i don't want this thread to be used as a means to belittle peoples
training philosophy. we aren't looking for a right or wrong
way to body build here. i would like to hear your personal
experiences. what you did and the results you got......

Some days i train different from others. I just listen to my body. Bu tI almost always train in the 10ish reps heavy for as many sets as I can stand before getting too tired to lift my arms or stand up.

I need to get into a power and strength phase. Ive grown a lot but i could be stronger. I need to lift heavy while on the anadrol. get strong as shit. might as well take advantage of it.

 

[cobracock1979]

LOL,

Yeah its similar to the last thread...but good nonetheless.

Actually, Im following Layinbacks method or 25,20,25,12,8,faliur on my standard split for 6 weeks - man, it hurts so bad! I wanna see if I can build muscle as well as with heavy weights, and with the lighter weights and slower movement my form is pretty much perfect. My goals are more esthetic than pure mass.

LB - any advice?

 

[Big A]

im on the drol right now, just lifting as heavy as possible, getting much stronger.

 

[SouthernLord]

you're gonna have a hundred different answers here bro. Didn't you make another thread like this about heavy or light? That was you, no?

You know how I train, so no need for me to spark the debates.

I train the same as him lol

I do feel there is more than one way to skin a cat though. A lot of bros would really benefit from a lower volume, higher frequency, total body type training program. The basic 5x5 comes to mind. I have maybe seen 2 guys in any regular commercial gym I have trained in training this way. Joe Weider has brainwashed the average lifter and fitness enthusiast. It is absurd imo. There are too many guys spinning their wheels doing high volume body part splits and they look the same year after year. With all that said... I think cycling the way you train will give the best results over the long run. Six months of lower volume heavy training followed by three months of high volume lower frequency training, followed by a few months of PL specific training etc. One thing I would add to this. What ever program or type of training you do, stick with it. Some guys change their programs more often than I change my underwear lol.

Another thing... You can confuse your muscles all you want, but if you have no marked progress than what is the point. Keep a log book of you progress and strive to improve your numbers every training session. If that means more weight on the bar or less rest between sets, or more reps whatever. Do something to further your progress and take notes. This will pay off big time in the long run.

 

[Elementality]

crossfit.com for me. way more practical n usable strength n endurance. plus i feel like i accomplished something hard every gym session as i feel like ima fall over n die from my endurance side and strength side.

 

[the small soldier]

5 days a week, 2 rest days back to back.

days

1:chest and back (focus on lower chest and mid/low back) and Triceps
2: legs(with focus on quads) and calves
3elts and Abs
4:chest and back with focus on upper chest, and upper back/traps)
and biceps
5:legs (with focus on glutes) and calves

I'll do a 3 weeks of heavy weight in 3-5 range, 6 in the 6-12 range and a week of muscle endurance as a "recovery week"

I don't always go to failure, but I make sure I always do a little more than the previous workout be it an extra rep, an extra set, or a little extra weight. Strength and size have been steadily increasing for some time now.

 

[SouthernLord]

5 days a week, 2 rest days back to back.

days

1:chest and back (focus on lower chest and mid/low back) and Triceps
2: legs(with focus on quads) and calves
3elts and Abs
4:chest and back with focus on upper chest, and upper back/traps)
and biceps
5:legs (with focus on glutes) and calves

I'll do a 3 weeks of heavy weight in 3-5 range, 6 in the 6-12 range and a week of muscle endurance as a "recovery week"

I don't always go to failure, but I make sure I always do a little more than the previous workout be it an extra rep, an extra set, or a little extra weight. Strength and size have been steadily increasing for some time now.

If this is working for you than great. If I was to do a similar split I would train it a little different.

A) Chest/Shoulders/Tris
B) Calves/Hams/Quads
C) Bis/Forearms/Back Width/Back Thickness
D) Chest/Shoulders/Tris

The next week Calves/Hams/Quads would be your (A) workout, so it would get done twice that week. See the pattern? I would use compound exercises for each body part and no more than three exercises for each body part. Best would be two exercises for the big muscle groups and one for the smaller groups (tris, bis, forearms). This is just food for thought. Again, your program does not look too bad. Do whatever is working for you.

 

[desmond]

What about combining high and low reps in the same week.

I have seen the following split on the web attributed to Layne Norton:

Day 1: upper body (low volume, low reps)
Day 2: lower body (low volume, low reps)
Day 3: rest
Day 4: back/shoulders (high volume, high reps)
Day 5: lower body (high volume, high reps)
Day 6: chest & arms (high volume, high reps)
Day 7: rest

Anyone tried a split like this and what are their thoughts? I'm currently on the Omega project so my interest is more academic.