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RE: Definitive guide to training II - Feb. 3 2006 19:47:11
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ice_mach
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quote:
ORIGINAL: THE BARBARIAN
There is so much conflicting information in that lot my head hurts! Why cant there be a simple set of rules that will produce hypertrophy  ?
Actually none of the routine in this thread have conflicting info they all emphasize one thing- frequency is best for hypertrophy
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RE: Definitive guide to training II - Feb. 7 2006 23:18:28
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THE BARBARIAN
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yeah frequency without going to failure I seen that. Im begining to think that atleast for me higher reps in the range of 10 to 12 per set are better for hypertrophy, As i cant get any bigger or stronger training in 5x5 or 4 x 6 rep ranges with higher poundages. Im going to start focusing on 12 and 10 rep sets using weights that allow me to complete the set 1 rep before failure. I have noticed that training like that seem to work better for me, Ill just try and increase the waight i can use for 12 reps.
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RE: Definitive guide to training II - Mar. 23 2006 12:28:14
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cuprager
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Top post mate. Thank you.
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RE: Definitive guide to training II - Mar. 23 2006 16:32:36
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JWR
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Ice did you get that pm??? Just wondering what you think of that football regime geared towards bodybuilders over at www.wannabebig.com
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RE: Definitive guide to training II - Mar. 24 2006 19:21:22
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JWR
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I like this one :
http://www.wannabebig.com/article.php?articleid=255
And this is the football one i was telling you about mate
http://www.wannabebig.com/article.php?articleid=187
Pretty much like defrancos but geared towards bodybuilders.
Fancy a challenge mate?? Im going to bulk again now because i have got down to a bodyfat im comfortable with abs showing but not extremely low. Want to experiment with a routine ?? Just wondering lol
< Message edited by JWR -- Mar. 24 2006 19:23:04 >
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RE: Definitive guide to training II - Mar. 24 2006 20:19:58
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ice_mach
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the first one is basically a rip of chad waterburys anti bodybuilding hypertrophy program. The second one is almost like DeFranco's, except with a running schedule put in, which DeFranco added into WS4SBII. If you really want to get into real good condition, try Renegade Bodybuilding or Fire to Fat by Coach Davies now those programs will kick your ass, I dont train for hypetrophy really anymore but I can tell you I was in good condition with those, it kicked my ass, I have never been so close to puking from a workout in my life.
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RE: Definitive guide to training II - Mar. 24 2006 20:30:25
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JWR
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Yep im seeking hypertrophy above all else atm.
< Message edited by JWR -- Mar. 24 2006 20:35:51 >
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RE: Definitive guide to training II - Mar. 24 2006 20:40:06
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ice_mach
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TBH you cant go wrong with Bill Starr 5x5 man, just lift heavy week in week out, Fazc has made a good post about this. Stick to that till you are lifting over 200kgs in SQ/DL and you'll be big I'm sure of that
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RE: Definitive guide to training II - Mar. 24 2006 21:03:09
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JWR
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Is the madcow link the correct program? The geocities Bill Starrs intermediate?
Ill list it all in my journal sorry for hijacking this thread. Ill edit this post and add some links at a later date. Or get a mod to delete this.
Basic 5x5 layout. Is this right:
5x5 Training
This type of training was popularized by Bill Starr in his book "Strongest Shall Survive." The book is out of print now, but you can find it if you look around on the web.
My first strength training routine used the 5x5 system. It works well for beginner and intermediate lifters. Advanced lifters will require more variety, will want to lift heavier weights, and will want to use cycling in their training. Thus, advanced lifters should look at my non-linear periodization routine.
The idea behind this routine is to perform 5x5 (5 sets of 5 reps) on the primary lifts (squats, deadlifts, bench, power cleans, etc). This does not include warm up sets, just working sets. Thus, there are many ways of accomplishing the 5 sets of 5. For example, consider the following sets for squat.
135xWarmup
205x5
255x5
295x5 (first working set, say around 70% of one-rep max)
315x5
335x5/2 (2sets of 5 reps at top working weight)
315x5 (one back-off set)
One can perform more or less sets at the top weight, but the scheme I've outlined is generally a good one.
The routine calls for cycling each week such that you have a light, medium and heavy workout every week. In addition you will see that I have a squatting, pushing and pulling exercise on each day, plus ab work.
Mon (heavy): squat 5x5, deadlift 5x5, bench press 5x5, abs
Wed (light): squat 5x5 (top set should be 80% of Mon weight), pull-ups or pull-downs 5x5, military presses 5x5, abs
Fri (medium): squat 5x5 (top set should be 90% of Mon weight), rowing movement 5x5, incline press 5x5, abs
The routine is simple, and has a substantial amount of volume, which can be great for working on technique
< Message edited by JWR -- Mar. 24 2006 22:15:25 >
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RE: Definitive guide to training II - Mar. 27 2006 20:41:07
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peanut_head
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cheers ice!
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RE: Definitive guide to training II - Apr. 27 2006 13:15:42
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JWR
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Christian Thibadeau new program.
http://www.t-nation.com/readTopic.do?id=1031781
At first glance looks pretty impressive, his physique speaks for itself. Lots of strange but effective exercises incorperated into it.
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RE: Definitive guide to training II - Apr. 30 2006 19:01:25
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exrx
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Whoa, nice one!
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