Thats cool. Just asking, new to you guys, so I gotta learn. I cruised over from MM journey
We're here trying to learn to. I'm always worried about my rep schemes, am I doing to much warm up, not enough, etc. That is why I am always messing around with my rep scheme.
I've used chalk when I've used the local YMCA, but I don't have the extra money to purchase any for personal use at my home gym.
Just an opinion, I would stick to a triples and doubles up until 315, and then work singles. You don't want to waste excess energy on sets of 10 or 6.
Agreed.
When going for new poundage territory you want to conserve all your energy, and keep the warm ups down to 1-3 reps. High reps warm ups on the deadlift tend to hinder progress at least in my experience.
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
Just an opinion, I would stick to a triples and doubles up until 315, and then work singles. You don't want to waste excess energy on sets of 10 or 6.
Originally Posted by shizz702
Agreed.
When going for new poundage territory you want to conserve all your energy, and keep the warm ups down to 1-3 reps. High reps warm ups on the deadlift tend to hinder progress at least in my experience.
Advice well received, I am keeping my mind open to all suggestions on this hunt.
A wise man can learn more from a foolish question than a fool can learn from a wise answer. ~ Bruce Lee
Beware the lollipop of mediocrity; lick it once and you'll suck forever. ~ Brian Wilson
Since the deadlift is the major goal here you want to put that as your main focus and keep the volume low so you can focus all your energy towards it.
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
Since the deadlift is the major goal here you want to put that as your main focus and keep the volume low so you can focus all your energy towards it.
Right now I am kind of feeling out a new split so I can focus on the back/dead more. I plan on trying to put my deads on monday, and see where the rest falls. I train 5 days a week, mon-fri.
A wise man can learn more from a foolish question than a fool can learn from a wise answer. ~ Bruce Lee
Beware the lollipop of mediocrity; lick it once and you'll suck forever. ~ Brian Wilson
Right now I am kind of feeling out a new split so I can focus on the back/dead more. I plan on trying to put my deads on monday, and see where the rest falls. I train 5 days a week, mon-fri.
By all means you got to do what works best for you, and if you can gain on 5 days a week go for it. But in my experience at least (and several others I've helped, machineman, and wedge included) I've found cutting down to 3 days a week and exclusively focusing on compound lifts has yielded much better strength and mass gains.
The problem I've had with training 4+ days a week is there is limited recovery time, and even if you are hitting different bodyparts, many muscles get hit indirectly from different exercises and your body is still taking a beating 5x times a week.
You might want to consider gearing things more towards abbreviated training for this cycle, I'd put money on it you'd make better gains that way.
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
I'll give it a shot, what breakdowns do you suggest?
trying to swipe my mentor, are ya! hahaha......
rep scheme is going to drop for me as well....not as many warm up sets....and going to focus ALL my energy on the heavier weight.....once I can no longer get 1-3 reps double over, I will switch to over under grip......
this weekend is going to be resting and eating for me...after my deload days, I am still sore...so it is time to rest and eat this weekend.....
I have been relying too much on the straps....lately, I have been trying to go as heavy as possible without them....this journey I am going to try to leave them in the bag...period....my goal is to get 450 no straps, no belt...I have never used a belt and as of now, I think it would just be something else to get used to.....
great idea on the resin bag, Crash....thanks.....
any and all support/advice is welcomed......and appreciated!
I'll give it a shot, what breakdowns do you suggest?
I think a good productive split both for strength and mass gains would be something like this:
Train 3 non consecutive days a week, Mon/Wed/Fri or Tue/Thu/Sat, whatever works best for you
Mon
Back/Biceps
Deadlifts-ramp to a top of up to 1-3 reps, if feeling up for it hit a back off set afterward.
One arm dumbell rows-3x8.
Chinups-3 sets to failure, do them weighted.
Barbell curls-3x8
Weighted hyperextesions-2x12
Wed
Legs/Abs
Leg extensions-3 light setups to warm them up.
Squats-3x5, like deads, hit a back off set if feeling strong.
Leg curls-3x10-12
Calf raises-2x20
4 sets of weighted situps
Something like that would be good for both strength and mass. I don't it doesn't seem like much, but trust me cutting back on the volume has done nothing but wonders for me, and the bros on here I've suggested it to. Strive to hit PR's for either reps or weight on all your exercises each workout, and give it your all on the deadlifts and you'll be amazed at the gains bro. You'll also be glad to see you don't have to be in the gym 5x a week to do so.
Hope this helps bro.
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
Looks solid, I'll def. give it a try. Thanks for detailed plan, more than I was expecting.
I'm glad to help bro. Hope it works out well for you.
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
Since the deadlift is the major goal here you want to put that as your main focus and keep the volume low so you can focus all your energy towards it.
Thanks for the offer of help Shizz. Though I have drifted from it and honestly don't remember the exact routine, I did have a blast with it. I'll post what I'm doing now (a routine fashioned by Prowrestler) and feel free to pick it apart or offer suggestions. You have yet to steer me wrong.
Compound mass movements start off each day
Monday-Chest/Shoulders
Tuesday-Upper Back
Wed.-Off
Thursday, Legs and Lower Back (Deadlifts)
Friday-Arms
Thanks for the tip on the rosin ball Crash....def going to look into it.
Thanks for the offer of help Shizz. Though I have drifted from it and honestly don't remember the exact routine, I did have a blast with it. I'll post what I'm doing now (a routine fashioned by Prowrestler) and feel free to pick it apart or offer suggestions. You have yet to steer me wrong.
Compound mass movements start off each day
Monday-Chest/Shoulders
Tuesday-Upper Back
Wed.-Off
Thursday, Legs and Lower Back (Deadlifts)
Friday-Arms
Thanks for the tip on the rosin ball Crash....def going to look into it.
Prowrestler is a good friend of mine on here, and him and I see eye to eye in our training methods, so I'm sure it's a pretty good routine.
The only change I'd make there is to drop the arm day, to allow more recovery, and do tricep work on the chest shoulder day, a few sets of dips and skull crushers will do. And train your entire back rather than splitting it up, and finish your biceps off on that day, some chins and curls will do them good. So by doing all that you'll want to do change up your training days to mon/wed/fri, or tue/thu/sat, whatever works best for you.
Either way you can't go wrong, prowrestler is a good dude so I'm sure the routine is solid, it really boils down to your preference.
Hope that helps bro.
And btw, the routine I put you on was a classic split I developed that has worked well for you, me, and machineman, it was the push day/pull day/dynamic day, you used it for your strongman comp I believe.
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
Prowrestler is a good friend of mine on here, and him and I see eye to eye in our training methods, so I'm sure it's a pretty good routine.
The only change I'd make there is to drop the arm day, to allow more recovery, and do tricep work on the chest shoulder day, a few sets of dips and skull crushers will do. And train your entire back rather than splitting it up, and finish your biceps off on that day, some chins and curls will do them good. So by doing all that you'll want to do change up your training days to mon/wed/fri, or tue/thu/sat, whatever works best for you.
Either way you can't go wrong, prowrestler is a good dude so I'm sure the routine is solid, it really boils down to your preference.
Hope that helps bro.
And btw, the routine I put you on was a classic split I developed that has worked well for you, me, and machineman, it was the push day/pull day/dynamic day, you used it for your strongman comp I believe.
I've been making some good gains (or was before I got sick) with Pro's routine. Going to have to condense it a bit though and move back to Monday, when I'm freshest.
Here's what I'm thinking:
Monday-Back-focus on deads-with some bicep work
Tuesday-Eat
Wednesday-Chest/Shoulders/Some tris
Thursday-Eat
Friday-Legs-focus on squats, but accessory work also
Yeah, the routine you helped me with was for the strongman contest. It helped me with the 12' foot telephone flip. Couldn't do it two years ago, got it for five this go around.
Thanks again.
I've been making some good gains (or was before I got sick) with Pro's routine. Going to have to condense it a bit though and move back to Monday, when I'm freshest.
Here's what I'm thinking:
Monday-Back-focus on deads-with some bicep work
Tuesday-Eat
Wednesday-Chest/Shoulders/Some tris
Thursday-Eat
Friday-Legs-focus on squats, but accessory work also
Yeah, the routine you helped me with was for the strongman contest. It helped me with the 12' foot telephone flip. Couldn't do it two years ago, got it for five this go around.
Thanks again.
That looks perfect bro! Lol make sure you eat Mon/Wed/Fri too ;)
Glad the routine helped you bro!
Best wishes to you on this new split!
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg