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Post by fitiron on Mar 3, 2009 13:12:10 GMT -5
What about Hypertrophy specific training? It's worked well for a lot of people, and it involves NEVER training to failure. Any "system" will usually work well because it ingrains consistency, which is more important than almost anything. But there is a difference between what "works well" and what is OPTIMAL. My vote is always to go for what is OPTIMAL. Well said coach. Many train well, but do not train optimally. That said, I took a PAINFUL page out of Kyles training log and have used an 8 sec essentric rep. UM, OUCH!! I worked my chest on Sat and at this moment still have DOM's....LOL!! |
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Post by flex87 on Apr 8, 2009 17:50:45 GMT -5
8 SEC ESSENTRIC IS CRAZYYYY...i was overlooking the FD/FS training and it calls for 6 negative and i thought that was nuts!
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Post by azwnbfpro on Apr 19, 2009 11:44:32 GMT -5
Thought I would shoot a quick hello to ya Eric. Just found your forum (its Curt from Mayhem). Good stuff here man. Have to say that I have found greater success being older (*cough* 40 *cough*) with using the same weight through all sets and only increasing the weight when I can do the upper limit on all sets. (Hope that makes sense).
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Post by titan81 on Apr 19, 2009 18:51:30 GMT -5
Is it ok to pyramid your reps for the power week? I noticed that during the power phase I am stronger on the first set and lets say on my last set I fail on 4 reps but I can go beyound for on the first set. What should I do?
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Post by tank316 on Apr 20, 2009 11:32:10 GMT -5
Is it ok to pyramid your reps for the power week? I noticed that during the power phase I am stronger on the first set and lets say on my last set I fail on 4 reps but I can go beyound for on the first set. What should I do? Heres what I have done or had to start doing.. I quit pyramiding, i adjusted my wt so i could get the desired rep range. If i feel i have something left in the tank[no pun intended], I'll add 1-1/4 plates or 2.5 on a side. Pryamiding doesnt have to be by big leaps and bounds, just KISS. |
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Post by titan81 on Apr 20, 2009 16:19:26 GMT -5
Is it ok to pyramid your reps for the power week? I noticed that during the power phase I am stronger on the first set and lets say on my last set I fail on 4 reps but I can go beyound for on the first set. What should I do? Heres what I have done or had to start doing.. I quit pyramiding, i adjusted my wt so i could get the desired rep range. If i feel i have something left in the tank[no pun intended], I'll add 1-1/4 plates or 2.5 on a side. Pryamiding doesnt have to be by big leaps and bounds, just KISS. So you're saying just go heavier and take out the pyramiding? |
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Post by tank316 on Apr 20, 2009 19:57:41 GMT -5
Heres what I have done or had to start doing.. I quit pyramiding, i adjusted my wt so i could get the desired rep range. If i feel i have something left in the tank[no pun intended], I'll add 1-1/4 plates or 2.5 on a side. Pryamiding doesnt have to be by big leaps and bounds, just KISS. So you're saying just go heavier and take out the pyramiding? Power wks try to pyramid, dont go by leaps and bounds, small amounts, and keep track of it by a journal. RR wk, this is where i made my adjustments, 1 set and 2set i did pryamid the wt, but in order to get the reprange desierd, i stayed at the same wt for the 3 set or ever fourth set. Sh wk, i never pyramid. Does that help out. Its alittle confusing on how i tweak it, but i did have to adjust some things according to my age and some on going aching joints.  ;D |
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Post by titan81 on Apr 21, 2009 18:13:28 GMT -5
So you should pyramid on power weeks? I am asking that because I never really worked with low reps to failure. Check my journal for example. I had to do some rest pause to get my desired rep. And for the rep range week you keep it the same right? i might do that as if I change up the weight too much I might get tire and not get the right amount of rep range.
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Post by azwnbfpro on Apr 23, 2009 14:07:30 GMT -5
Anyone have an alternative to upright rows for power week? No matter the grip width, my right shoulder is like gravel (always has been) when I do that exercise
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Post by tank316 on Apr 23, 2009 23:20:31 GMT -5
So you should pyramid on power weeks? Yes, try, again,dont go by huge leaps and bounds I am asking that because I never really worked with low reps to failure. Check my journal for example. I had to do some rest pause to get my desired rep. And for the rep range week you keep it the same right? Yes to this as well,i might do that as if I change up the weight too much I might get tire and not get the right amount of rep range. |
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Post by nkato on May 11, 2009 21:21:29 GMT -5
I am just starting out on my first week of P/RR/S, and trying to stick as closely as I can to the program listed in the E-Book for the first few cycles. Anyway, I have 'POWER Workout 2' coming up tomorrow working quads, hams, and calves. I lift at my home gym, and don't have a leg press machine. Anyone have some recommendations for a replacement? What about BB hack squats? Also, are BB 'stationary' lunges an adequate replacement for Smith machine lunges? (I'm assuming this would be one leg stationary squat as the other recedes for a 'backward' lunge, but correct me if I'm wrong).
Finally, I've had some troubles with deadlifting in recent months. Possibly an adductor is tugging on the pubic bone and pulling some bone away with it - symptoms similar to a sportsman's hernia (doc's and PT's are still unsure after slews of tests, scans, etc.). Anyway, deads are about the only thing that really aggrevates it, but not other ham exercises (strange right?). Lying leg curls and standing leg curls are fair game, but I'd like to replace the deads with another hammy lift. Any suggestions? Good mornings on a cable? Barbell or dumbbell forward or walking lunges?
Ok, there is my slew of questions for now. Any comments and suggestions would be very appreciated!
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Post by nkato on May 15, 2009 14:35:27 GMT -5
I lift at my home gym, and don't have a leg press machine. So this has been resolved. I made a few tweaks and replacements to my first power week leg workout on Tuesday, but not having a leg press/hack squat has been one of the things I've missed most from commercial gyms since I began working out at home. Don't get me wrong, barbell hacks are a good change up, but machine presses or hacks were always a nice option to finish off my legs after squats or deads. Anyway, sometimes during lunch hour I check craigslist for extra equipment for my gym, and it was a good thing this week because I scored a Husky hip and leg sled www.yukon-fitness.com/Merchant2/merchant.mvc?page=yukon/PROD/BNCH/HLS-2000 for only $200, and the guy threw in a power-tower and some miscellaneous goodies in the deal. He needed to move pronto and just wanted to get rid of some of this stuff. I almost felt bad running off with all that for only 200 smackers. I'd still love some input on some other hamstring replacements if anyone has some. Barbell good mornings were what I substituted for deadlifts on Tuesday, but I'm not comfortable with the exercise enough yet to go too heavy, so I threw in a heavy follow-up set of cable pull-through's too. |
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Post by The One on May 16, 2009 12:09:32 GMT -5
Anyone have an alternative to upright rows for power week? No matter the grip width, my right shoulder is like gravel (always has been) when I do that exercise There is no real "alternative" to upright rows as it is a unique movement. If it hurts, do not do it. When I do upright rows for delts I go very wide to target the lateral head, so in this case you might sub in some heavy side laterals or single arm cable side laterals. If doing them for traps, then you will simply need to add in another type of shrug, as there are many. |
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Post by The One on May 16, 2009 12:11:35 GMT -5
I lift at my home gym, and don't have a leg press machine. So this has been resolved. I made a few tweaks and replacements to my first power week leg workout on Tuesday, but not having a leg press/hack squat has been one of the things I've missed most from commercial gyms since I began working out at home. Don't get me wrong, barbell hacks are a good change up, but machine presses or hacks were always a nice option to finish off my legs after squats or deads. Anyway, sometimes during lunch hour I check craigslist for extra equipment for my gym, and it was a good thing this week because I scored a Husky hip and leg sled www.yukon-fitness.com/Merchant2/merchant.mvc?page=yukon/PROD/BNCH/HLS-2000 for only $200, and the guy threw in a power-tower and some miscellaneous goodies in the deal. He needed to move pronto and just wanted to get rid of some of this stuff. I almost felt bad running off with all that for only 200 smackers. I'd still love some input on some other hamstring replacements if anyone has some. Barbell good mornings were what I substituted for deadlifts on Tuesday, but I'm not comfortable with the exercise enough yet to go too heavy, so I threw in a heavy follow-up set of cable pull-through's too. Tough to hit hams with anything but leg curls, stiff legs and good mornings. However, now that you will have a leg press you can try these with feet at the very top of the platform while pushing directly through the heels. That hits hams pretty well. |
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Post by nkato on May 27, 2009 15:38:24 GMT -5
Tough to hit hams with anything but leg curls, stiff legs and good mornings. However, now that you will have a leg press you can try these with feet at the very top of the platform while pushing directly through the heels. That hits hams pretty well. Thanks, I've never used the leg press specifically for hams before, but I'll be giving it a try soon. Usually, the further I move my feet up, the sooner my back begins to curl on the negative, so will this be a shorter range of motion than regular presses that hit the quads more? Also, thank you for the program. I really like it so far! |
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;D
