Quake3World

Scarface wrote:my program seems to work well for me:

-Chest
-Shoulders
-Biceps
off
-Triceps
-Back
-Legs
off
-repeat

Depending on the number of sets, as well as the intensity you go at (poundages, etc.) I'd say, based on my limited experience, that you are overtraining. You might now realize it at this point, but in the long run it will catch up with you and is probably limiting your gains right now.

tnf, I'll try your program but 3on-1off and see how it goes. I'll get back to you about this in a week or two.

3 days on and 1 off is too much.

tnf wrote:

Scarface wrote:my program seems to work well for me:

-Chest
-Shoulders
-Biceps
off
-Triceps
-Back
-Legs
off
-repeat

Depending on the number of sets, as well as the intensity you go at (poundages, etc.) I'd say, based on my limited experience, that you are overtraining. You might now realize it at this point, but in the long run it will catch up with you and is probably limiting your gains right now.

hes doing 1 bodypart once a week you dumb nerd thats not overtraining :lol: no wonder you need roids :lol:

Testoclesius wrote:

tnf wrote:

Scarface wrote:my program seems to work well for me:

-Chest
-Shoulders
-Biceps
off
-Triceps
-Back
-Legs
off
-repeat

Depending on the number of sets, as well as the intensity you go at (poundages, etc.) I'd say, based on my limited experience, that you are overtraining. You might now realize it at this point, but in the long run it will catch up with you and is probably limiting your gains right now.

hes doing 1 bodypart once a week you dumb nerd thats not overtraining :lol: no wonder you need roids :lol:

I read it as chest, shoulders, bi's on day 1, day 2 off, triceps, back, legs, on day 3, day 4 off, repeat.

If that's not what he meant, I misread. If it is, he is overtraining.

What kind of cunt doesn't go to the gym every day? Don't wait out like a pussy, train something else.

tnf wrote:Example - very basic and traditional routine

Day 1 - chest/triceps/front delts
day 2 - back/biceps/traps and rear delts
day 3 - off
day 4 - legs -
day 5 - off
day 6 - cycle repeats

So when should I do abs?

According to a systematic review of the literature (including reviews of meta-analyses) by Bard & Dobson (2004), the following training protocol should yield best mass gains (at the expense of optimal strength). Dobson (in press) is currently testing out this protocol but preliminary phase results (they're doing multiple trials sequentially) indicate excellent results.

The key is to lift between 20 and 30 reps per muscle group each and every day for a week. Then repeat but do the entire workout twice a day. Continue for 2 extra weeks, and then repeat but this time three times a day.

Massive amounts of protein are required to sustain this activity, in addition to a significantly increased carb intake.

If balanced correctly, this protocol can yield an increase in cross section of muscle tissue, without any increase in body fat.

[xeno]Julios wrote:According to a systematic review of the literature (including reviews of meta-analyses) by Bard & Dobson (2004), the following training protocol should yield best mass gains (at the expense of optimal strength). Dobson (in press) is currently testing out this protocol but preliminary phase results (they're doing multiple trials sequentially) indicate excellent results.

The key is to lift between 20 and 30 reps per muscle group each and every day for a week. Then repeat but do the entire workout twice a day. Continue for 2 extra weeks, and then repeat but this time three times a day.

Massive amounts of protein are required to sustain this activity, in addition to a significantly increased carb intake.

If balanced correctly, this protocol can yield an increase in cross section of muscle tissue, without any increase in body fat.

Interesting. Do you know how many different 'unique' workouts like this there are - all of which are supported by various studies, etc? For example, about 13 years ago the big deal was a Power Factor workout, that focused on heavy partials and was based on the presumption that a greater amount of generated power during a workout would produce significantly larger gains.
Books, etc, all touted it. Do you know how many people still use it as it was described all that time ago? You could probably count them on one hand, with extra fingers.

I'm all for applying scientific methodologies to training, but I always think anything like this should be taken with a very large grain of salt initially. The whole point is this - there are 1000s of very 'unorthodox' training philosophies out there, all with literature support. I've watched them come and go over the last 13 or so years, and, to be honest, I've not seen many of them stick. For some odd reason, people keep coming back to the basics for their best gains. Again, I'm not arguing against the advancement of training science here, just against getting too caught up in any 1 of these more 'academic' training styles. They come and go, but the basics have stood the test of time.

I'd be curious to see how they set up that study, as well as if they looked at cortisol levels in the participants throughout the study. Also, no mention is made of what kind of weight to use for these 20-30 rep sets.

ToxicBug wrote:

tnf wrote:Example - very basic and traditional routine

Day 1 - chest/triceps/front delts
day 2 - back/biceps/traps and rear delts
day 3 - off
day 4 - legs -
day 5 - off
day 6 - cycle repeats

So when should I do abs?

Do them on the off days maybe. 2-3 times a week or so. Remember, doing crunches isn't what burns the fat off your stomach.
I'm going to be bowing out of this discussion. PM me if you have specific questions, but I've been pretty crappy at getting back to people with individualized information lately...I'll try though.

lol tnf,

i thought the "If balanced correctly, this protocol can yield an increase in cross section of muscle tissue, without any increase in body fat." kinda gave it away

tnf wrote:

ToxicBug wrote:

tnf wrote:Example - very basic and traditional routine

Day 1 - chest/triceps/front delts
day 2 - back/biceps/traps and rear delts
day 3 - off
day 4 - legs -
day 5 - off
day 6 - cycle repeats

So when should I do abs?

Do them on the off days maybe. 2-3 times a week or so. Remember, doing crunches isn't what burns the fat off your stomach.
I'm going to be bowing out of this discussion. PM me if you have specific questions, but I've been pretty crappy at getting back to people with individualized information lately...I'll try though.

To add to that, I've found that doing abs on the same day as legs works well, because there are exercises which allow you to work both at the same time.

I have a favorite for this; I'm not sure the name of the exercise, I just call it a triple leg-crunch. You've seen people doing crunches where they look like they're raising their elbows to alternate sides, back and forth -- this is similar, but better.

Lay on your back. Raise your head slightly off the floor. Raise your legs so your knees are nearly at a 90 degree angle -- shins parallel to the floor, but thighs mostly straight up. Keep your hands closed into fists beside your head.
Once you're there do a crunch, bringing your right elbow toward your left knee. At the same time, straighten your right leg out towards the floor, but don't let it fall to the floor (your thigh should only go to about a 45 degree angle from the floor). So, you're crunching to the left with your right elbow, and bringing your left knee up to nearly meet it -- at the same time, you're extending your right leg out, and it acts as a counter-balance. After that, do the same thing with the opposite elbow/knee. Once you've done that, and returned to your resting position, you do the third crunch with both elbows, while pulling both knees in towards you. I count those 3 crunches together as one rep, and usually do 33 reps of those, then rest a minute and do at least another 15.

Make sure you never put your hand behind your head, because you will start trying to lift your head with your hands, and that is very bad for your neck. Always keep the hands beside your head, without actually touching it.

Once you get the hang of it, you can get in a good rhythm and do them fairly quickly. The advantage is that lifting the legs works your lower abs while the crunching is working the uppers, and the side-to-side motion gets your lateral abs too. Doing a fairly high number of reps, and then burning out with a lower number (until you feel the burn and just can't do them anymore), works really well for toning, which is what you want in ab exercises to begin with.

But, just like it was said earlier, all the ab exercises in the world won't get rid of fat on the belly. And having a perfect 6-pack won't make much difference to you if it's covered up with a little fat. You have to do cardio and watch your diet for that part of it.