wogihao

Yes but it takes numerious sets (7-12 sets usualy), the aim is to hit a total target number of reps .

Lost Soul

I think you have just nominated yourself for youtube sir, it needs to include the deads and rows before hand too

Remember our friend has bee training 7 months also

wogihao

Will have to get someone to record it, will see what I can do.

thinking about his lenght of trianing then yea deffo he would need to work up to some of that.

recc

Hi thanks for replys and yes it was muscle building i was after. Im putting the lack of current weight gain down to fast metabolism, which I hope will slow down sometime soon! I seem to still be increasing muscle size, but keeping constant weight over the past few weeks so rough fat checks show I could be losing fat instead, im still not 100% sure thats possible though.
Will be trying the alternative routine from the thurs as i need to adjust for a few days to avoid overtraining.

I see the point about lack of a rest day in between two heavy workouts and the order of the days is not necessary, as long as one is not on a tuesday as I currently cant go gym on that day. Ill try to reaarange it from the advice..

And how is it best to do front squats? I tried the position I thought was how it was mean tot be done- elbows bent, palms holding bar but towards ceiling, resting on shoulders- but lack of elbow flexibility prevented this?

wogihao

Yes thats the olympic way to do front squats, its the best but you need good flexability in your elbows. there are a few ways around this, rember you only need to balance it on the tips of your fingers as its resting on your shoulders.

You could try lifting straps around the bar and hold on to the straps but the way I do it is arms crossed bodybuilding style just holding it up with my fingers. but it takes a bit of practice you have to get used to the idea of not holding the bar with your hands but with your delts.

Lost Soul

Nobodys metabolism is too fast, people simply cant eat big enough to put weight on

Dont use it as an excuse

if your TDEE is 4500, eat 5000 and you gain weight, simple enough

recc

whilst it technically can be overcome with eating more, without an immense appetite it can feel alomst impossible to get down the right volume of food! especially seeing as though 'real' clean food is recommended over any shake.

Con

Monday: Push
Flat bench 3-5 warm up sets using 6-8 reps then 1 set until failure using 6-10 reps every negative portion of each rep must take 3-4 seconds and then a 1 second pause on chest followed by an explosive positive.
Over head press Same deal as bench
Dips Same deal as bench but dont pause at the bottom.

Wednesday: Legs
Squat 4-7 warm up sets really get the whole body ready then one set 6-8 reps and then one set 20 reps
Leg curl 3-5 warm ups then 1 set to failure again using the 3-4 second negative tempo followed by a full contraction hold of one second with an explosive raising of the weight failure 10-15 reps
Calve raise 3-5 warm ups followed by one set 10-15 reps hold each stretch portion for 5 seconds(top 5 seconds bottom 5 seconds)

Friday: Pull
Deadlift Same deal as squats
Chin up 3 sets using what ever weight you can perform 6-8 reps with perfect form slow negative ext
Barbell row 3-5 warm ups then one strict set to failure around 6-10 reps let the scapula hang forward at the bottom of the rep and contract at the top.
Hammer curl with dumb bell 2 warm ups then one set to failure 15-20 reps


Abbs are optional do 3 sets of 30 crunchs 1-2 times per week if you wish.

Every work out must be logged weights and reps used, every week weights or reps must be increased.
A rep that is not controlled and lowered slowly as stated or form is broken in some way does not count.

Rest all other 4 days per week sleep 6-10 hours per night when possible perhaps on weekends get another nap in during the day.

Diet: Seperate carb and fat meals fat meals are at night carb meals are earlier in the day and right after training.
Example of a carb meal 2 chicken breasts ,100 grams of pasta with a low fat pasta sauce and some green beans.
Example of a fat meal 6 whole omega eggs and a handfull of nuts.
Try not to drink fluids around meal times as it hurts digestion rather wait 30mins after each meal.
Consume 2 grams of protein per lean pound of body weight dont worry about carbs and fats eat them as you desire but consume protein 6 times per day at a minimum.

Suppluments such as protein powders are not needed spend your money on basic foods and oils such as fish oil caps.

There you have it the fool proof plan to a superb body in the shortest time possible.

recc

Thanks yeh i gained well off a push pull plan when I started so it could be a good bet! I just would miss a fourth day in gym I enjoy going and a double rest would feel tough!
I assume the warm ups are still tough to complete ie almost failure but 1 or so rep short to ensure correct from?

I never understood why every set to failureis not beneficial

Con

Nah the warm ups would be several reps short of failure.
I dont have the studies at hand but it has been proven several sets to failure is not needed.
I have trained several ways from high volume to westside for powerlifting but in the last two years i have reduced volume bit by bit and to be honest i wish i had done it from the start.
Think of growth as a light switch you only need to flick it once to turn it on, one correct set which pushes the body harder than previously pushed will flick the switch every thing past that point is just wasting recovery time and energy.
Stimulate by beating your best lifts the week prior and no i dont mean powerlifting style one rep as that wont grow any thing i mean keeping the reps high but truly forcing the body to adapt and then adding a calorie surplus with a healthy lifestyle and the whole body will have no choice but to grow.

Wogi you are just getting more and more manical with your posts these days are you aiming to be a bit of a guru

Lost Soul

Thats another 2 excuses in the bag

Nobody says every meal should have to be food
Source additional calories from easy fibre sp**** foods
Appetite and calorie consumption are not linked universally

wogihao

Lol im the normal one, your all crazy....



PMSL, that youtube video would be funny ofcourse there would be cuts where i go of camera to do loads of nose tork & stims between sets.

wogihao

Well its no longer a warmup set is it if your going to positive failure...

Warmups are to prepare the mind/body for the epic work set thats to come. what point is there doing failure sets with girly man weights???

Your just stressing your CNS & loseing valuble energy.

recc

I didnt state the warm ups would be too failure, just trying to gauge difficulty/effort. (If work set = failure, then not to failure would not be a work set and hence could be classed as warm up? albeit a tough one if only 1 rep short(of failure)?)

Lost Soul

far too complicated, less excuses, more logic and listening IMO

have a read of the above and help yourself