What are you training today? 2.0

[Defiant19]

Separate topic, I'm going to incorporate stuff like the old school classic bodybuilding greats in terms of circuit training, etc. The plan is to do 2 weeks of high frequency upper body training and then 1 week of max ot style workouts with an emphasis on stretches, etc. Let's see how it pans out.

Weekly Schedule:
1. Sun: Upper Body Circuit
2. Mon: Abs + Delts + Lower Hamstring Focus + Traps
3. Tue: Upper Body Circuit
4. Wed: Abs + Calves + Lower Quad Focus
5. Thu: Upper Body Circuit
6. Fri: Upper Body Circuit
7. Sat: Heavy Deadlifts

 

[D3vilson]

Sorry, not defending him, but what is wrong with his training? Seems like good blood flow and that back thickness complex could be quite challenging. Why do you say it is counter productive?

I explained it. Go read. Good blood flow? Do you think a pump has anything to do with building muscle?

 

[D3vilson]

And do you have a physique to show ? From what I’ve read 12-15 sets a week are necessary for growth. Not every set is what I’d consider working. But If you’re just going to hate on me, I don’t see why I’d explain myself.

Usually each exercise is 1-2 sets to max out effort. Higher rep sets I consider intense , but not working. Isolations I experience no recovery issues from lol

And do you have a physique to show ? From what I’ve read 12-15 sets a week are necessary for growth. Not every set is what I’d consider working. But If you’re just going to hate on me, I don’t see why I’d explain myself.

Usually each exercise is 1-2 sets to max out effort. Higher rep sets I consider intense , but not working. Isolations I experience no recovery issues from lol

No thats not necessary for growth. 4-6 sets can cause growth. Stop reading Mike isratel and those who regurgitate him. Hating requires jealousy. I'm just being honest with you. Continue to waste your time and drugs.

 

[Meetketchup]

Sorry, not defending him, but what is wrong with his training? Seems like good blood flow and that back thickness complex could be quite challenging. Why do you say it is counter productive?

Blood flow and pump are unfortunately not good indicators of hypertrophy.

I explained it. Go read. Good blood flow? Do you think a pump has anything to do with building muscle?

This.

Now to the @Gc316 doing too much volume. Volume is tricky as you can do a lot of volume, but there are other important factors such as what you can recover from, the frequency, the intensity and the stimulus to fatigue ratio.

Example going from 2 sets from 1 is huge. 3 sets from 2 even better. After that you get diminishing returns that go into the recovery issue. Although studies and real world experiences show you will get "slightly" better results with crazy high volume, you can get similar results with way less. You do the least amount of volume that yeilds the best gains. You have to find what works for you. Everyone is completely different.

 

[D3vilson]

Blood flow and pump are unfortunately not good indicators of hypertrophy.

This.

Now to the @Gc316 doing too much volume. Volume is tricky as you can do a lot of volume, but there are other important factors such as what you can recover from, the frequency, the intensity and the stimulus to fatigue ratio.

Example going from 2 sets from 1 is huge. 3 sets from 2 even better. After that you get diminishing returns that go into the recovery issue. Although studies and real world experiences show you will get "slightly" better results with crazy high volume, you can get similar results with way less. You do the least amount of volume that yeilds the best gains. You have to find what works for you. Everyone is completely different.

An often ignored thing about those studies is the closer you go to failure the less volume is required for the same results. They also show that less volume closer to or to failure resulted in the same growth but with more strength gains.

 

[Meetketchup]

An often ignored thing about those studies is the closer you go to failure the less volume is required for the same results. They also show that less volume closer to or to failure resulted in the same growth but with more strength gains.

Yup, that was my point with diminishing returns. Also, 1 or 2 RIR is just as effective in muscle hypertrophy but for most people they have no idea what the difference between 5 RIR and 1 RIR are. lol

 

[Battousai]

This is why I like increasing sets with each exercise. Ex: 135, 225, 315, 405. This way you get both volume and intensity, start the reps high on the lower weight and as the weight increases the reps decrease. I've never liked just picking a weight and doing x amount of sets with it. Takes all the guess work like did I do enough sets or did I get close enough to failure out if the equation.

 

[D3vilson]

This is why I like increasing sets with each exercise. Ex: 135, 225, 315, 405. This way you get both volume and intensity, start the reps high on the lower weight and as the weight increases the reps decrease. I've never liked just picking a weight and doing x amount of sets with it. Takes all the guess work like did I do enough sets or did I get close enough to failure out if the equation.

Reminds me of John Meadows. I spent many a days throwing up following mt dog routines. I think less people are running routines like mt dog or on the opposite end DC training because they're hard as fuck. People are afraid of training hard now.

 

[Battousai]

Reminds me of John Meadows. I spent many a days throwing up following mt dog routines. I think less people are running routines like mt dog or on the opposite end DC training because they're hard as fuck. People are afraid of training hard now.

Both Meadows and Trudel are extremely knowledgeable

 

[D3vilson]

Legs a
Prone leg curl 3 rest pause
Wide v squat 1 set
Sissy leg press 2 sets
Calves
Cable curl 2 sets
Cable wrist curl 2 sets

 

[nightwing]

 

[Gc316]

No thats not necessary for growth. 4-6 sets can cause growth. Stop reading Mike isratel and those who regurgitate him. Hating requires jealousy. I'm just being honest with you. Continue to waste your time and drugs.

Never said less volume can’t be effective either. I don’t follow Isratel and I’m against RIR. As I said, each set should be taken to high intensities. Some need more volume for stimulation.

I don’t rely on drugs. Diet and training is most important and I always state this

When did I say you’re jealous? But I feel personally attacked here. Tons of people posting their training but you single me out

Yeah , I know I look like complete shit

 

[Gc316]

Reminds me of John Meadows. I spent many a days throwing up following mt dog routines. I think less people are running routines like mt dog or on the opposite end DC training because they're hard as fuck. People are afraid of training hard now.

John meadows has made videos on how the “pump” may be beneficial for hypertrophy on YouTube. I love John and now, been enjoying Chris Edmond’s content

 

[Gc316]

This is why I like increasing sets with each exercise. Ex: 135, 225, 315, 405. This way you get both volume and intensity, start the reps high on the lower weight and as the weight increases the reps decrease. I've never liked just picking a weight and doing x amount of sets with it. Takes all the guess work like did I do enough sets or did I get close enough to failure out if the equation.

Same . Pyramids are awesome

 

[Gc316]

The pump does enable you to know if you’ve targeted a muscle properly too

 

[D3vilson]

Never said less volume can’t be effective either. I don’t follow Isratel and I’m against RIR. As I said, each set should be taken to high intensities. Some need more volume for stimulation.

I don’t rely on drugs. Diet and training is most important and I always state this

When did I say you’re jealous? But I feel personally attacked here. Tons of people posting their training but you single me out

Yeah , I know I look like complete shit

No you don't look like shit. You're damn near stage ready lean. If you pushed the food and pulled back on the volume you have so much run way for growth it's insane.
Your starting point is perfect.
99% of people are too fat and have bad eating habits with fucked up hunger hormones. You're the opposite.
I just see a guy who if you'd listen would shit on most people with what you could achieve

I'm not attacking you I just see a ton of potential that's not being utilized.

 

[Meetketchup]

Legs A Quad Dominant

Seated Leg Curls
Hacks
Leg Press
Leg Ext
Adductors
Donkey Calves
Abs

 

[Gc316]

No you don't look like shit. You're damn near stage ready lean. If you pushed the food and pulled back on the volume you have so much run way for growth it's insane.
Your starting point is perfect.
99% of people are too fat and have bad eating habits with fucked up hunger hormones. You're the opposite.
I just see a guy who if you'd listen would shit on most people with what you could achieve

I'm not attacking you I just see a ton of potential that's not being utilized.

Appreciate that, man. I understand what you’re saying and will incorporate your advice. Totally agree.

 

[Gc316]

Just wrapped up chest/biceps. Honestly, after incorporating @D3vilson advice, it’s possible the volume was a bit a high causing me to hold back, limiting myself on each set. I say this because today I just pushed each actual set with all out intensity and I had A CRAZY PUMP. Full of blood in both biceps and chest but mainly biceps

Chest:
Pec deck 1 warm up, 1 rest/pause set 10/8/4

Incline db bench 1 set of 10, 1 set to failure of 6

Plate loaded flat press 2 sets of 8, 12

Cable fly (standing) 1 set of 20-25 (Failure)

Biceps

One arm cable curl 2 sets 15, 12(back to back without taking a break )

Incline db curl 1 set of 20, 1 set of 8-12(failure)

Rope curl 1 set of 25-30(failure)

Very satisfied . Thank you, @D3vilson

RIR = 0 lol

 

[Defiant19]

14 Feb 2025 Fri
ARMS + DELTS

Arms Super Sets:
• Machine Pressdowns 30x20, 40x20, 50x20, 60x20
• Unilateral Machine Preacher Curls 15x15, 20x12, 25x10, 30x8
• Cable Overhead Extensions (lbs) 60x20, 70x20, 80x20, 90x20
• DB Preacher Hammer Curls 5x15, 7.5x12, 10x8, 12.5x6

Delts:
• Cable Facepulls with Wiggles (lbs) 40x10x2
• Reverse Pec Deck (lbs) 20x15, 40x15
• Machine Side Delt Raises 30x15, 40x15, Drop Set: 60x6, 50x6, 40x6
• One Arm Cable Side Delt Raises (lbs) 20x15, 30x15, 40x15 super setted each set with DB Side Delt Raises Isometric Holds 2.5 x 30 seconds

Stretches:
• Arms

 

[Meetketchup]

Push A (Chest Dominant)

Laterals
Inc Press
Flat Press
Flys
Dips
OH Triceps Ext
Abs

 

[Omoplata]

Overhead Day
3 sets of 155 x 5 Barbell Press
3 sets of 20 @ 35,40,40lb Shoulder Press
3 sets of 15 Rear delt fly @ 20lb
3 sets of 10 pull up w/ 20lb vest

Plank 3x60sec

 

[JohnMcc]

This evening workout started with a good yoga and mobility session, then legs, abs, back, delts, and Arms

FullROM Safety Squat Bar Squats 295 3x1
Machine Hip Adduction
Leg Press
DB lateral raises
Straight bar cable tricep pushdowns
Kneeling Ab wheel Rollouts
Chin grip lat pulldowns
Incline bench seated DB curls
Straight bar cable OH Tricep Ext

DC style stretching after most sets.

 

[Gc316]

Saturday - Rest

Sunday - Legs

Bw reverse hyper extensions 40 total reps

Lying leg curl 1 set of 15, 1 triple dropset w/ partials

Hip abductor 1 set of 25

Leg extension 1 triple dropset

Smith machine squat 1 set of 4-6, 1 set of 10-12

Hack squat 1 dropset

Leg press 50 total reps cluster style

Calf press 2 sets of 15-20

 

[JKUR2903]

Today was pull day. Starting week 7 of a cut and sad to see the lack of strength but seeing good progress in the mirror.

Seated cable row
Lat pull-down
Facepull
Preacher curl
Seated hammer curl
Drag curl

Cardio and sauna a few hours later

 

[Defiant19]

15 Feb 2025 Sat
DEADLIFT DAY

Pre-Exhaustion Work @ 2 rounds:
• Mobility Drills
• KB Twists 10x15
• Banded Unilateral Leg Curls Seated No.3x50, No.3+2x50
• Hanging Gorilla Crunches BWx8

CNS Overload:
• DL vs. ISO Holds: 20x2@10s, 70x2@10s, 100x2@8s, 120x2@5s, 150x2@3s

Main Event:
• Deadlifts vs. 4” Deficit vs. Pause 180x5 Cardio MAXXXX superb work

Post-Exhaustion Work @ 2 rounds:
• TRX Supine Glute Ham Raises BWx12
• Bulgarian Split Squats BWx6
• Banded Crunches Standing No.4+4x25
• Banded Palloff Press No.3x20
• Hyperextensions BWx15
• Hyperextended Cable Rows BWx15

Stretches:
• Calves, Hams, Quads & Back

 

[Defiant19]

16 Feb 2025 Sun
UPPER BODY CIRCUIT

Prep-Work Super Sets @ 2 rounds:
• Lying DB Y Raises 5x15
• Banded Standing Flyes No.3x20
• Lat Pulldowns vs. No.3 Band 30x20
• DB Flyes Incline 5x12
• DB Side Delt Raises 5x20
• Seated Cable Rows to Chest 30x25
• DB Shoulder Press 17.5x8
• High Pulls 60x5

Main Workout @ 3 rounds:

• Dips BWx10
• Unilateral Low Pulley Rows vs. No.3 Band 30x12, 40x12, 50x12

• BB Curls 20x12, 25x12, 30x8
• Cable Overhead Extensions 30x25, 35x25, 40x25

• Pull-ups BWx3
• No.1 Banded Overhead Press 65x6 Top Set

 

[BC22]

Push

Machine lateral raise
Incline chest press
Flat chest press
Seated shoulder press
Chest fly
Machine seated dips
OH tricep extension

 

[NickH]

Flu ran through the house. Back at it again. Shoulders today. Last night bis and tris.


Sent from my iPhone using Tapatalk

 

[Gc316]

Chest, forearms and biceps

Incline smith machine bench 1 set of 4-6, 1 rest pause set 10/4/2

Db incline bench 1 drop set after hitting roughly 10-12reps

Cable fly(standing) 1 set to failure at 30-35 reps squeezing and controlling with time under tension, 1 drop set

Machine plate loaded press 1 set of 6-8(Failure)

Alternating db curl 1 set of 10, 1 set of failure 6 - 8 reps

incline db curl 1 rest pause set 20/12/4

Machine preacher curl 2 sets of 15-20

One arm cable Sulek wrist curl 2 sets
Cable straight bar wrist curls 2 sets