Workout Bros

ryanemo · Post by **ryanemo** » Fri Feb 03, 2012 7:22 am

stamp don't be an idiot. how long have you even been working out?

endofOne · Post by **endofOne** » Fri Feb 03, 2012 7:22 am

sevEN wrote:

reps to those who are aware of this gif's origin

Pretty sure that's from Pumping Iron...I think he's watching Arnold right before or after the competition.

seanality · Post by **seanality** » Fri Feb 03, 2012 7:28 am

Wrong. He is watching mike Katz to get in his head before the competition when he is warming up.

endofOne · Post by **endofOne** » Fri Feb 03, 2012 7:31 am

Either way I got the origin right!

seanality · Post by **seanality** » Fri Feb 03, 2012 7:45 am

Not to go against the grain but I have almost always sacrificed form to gain strength with most exercises. My first 3 sets are always clean but moving up the weight a few reps become sloppy or are forced by my partner. A few weeks down the road those weights I forced or cheated become easy as fuck and I move up. Things like deadlifts and squats I try my hardest not to fuck up because you can hurt yourself but I have been known to do box squats or really heavy weight half deadlifts towards the last few sets. That's how I got my arms and back bigger. I can curl 75 lbs dumbbells for 7 100% clean reps and about 3 I just lean maybe a little.

Just a tip for some to move up. Just realize those cheated reps or half reps are not a good standard for your max or for how strong you are.

scorch- · Post by **scorch-** » Fri Feb 03, 2012 10:38 am

seanality wrote:Not to go against the grain but I have almost always sacrificed form to gain strength with most exercises. My first 3 sets are always clean but moving up the weight a few reps become sloppy or are forced by my partner. A few weeks down the road those weights I forced or cheated become easy as fuck and I move up. Things like deadlifts and squats I try my hardest not to fuck up because you can hurt yourself but I have been known to do box squats or really heavy weight half deadlifts towards the last few sets. That's how I got my arms and back bigger. I can curl 75 lbs dumbbells for 7 100% clean reps and about 3 I just lean maybe a little.

Just a tip for some to move up. Just realize those cheated reps or half reps are not a good standard for your max or for how strong you are.

Sounds like something you could do better with a partner to help you push those "cheated" reps with proper form.

seanality · Post by **seanality** » Fri Feb 03, 2012 10:49 am

Of course it's always better to do a lat pulldown without swaying and if you are having a hard time getting 10 or 12 reps (or whatever your goal is for the set) you don't give up, if you have to sway to get an extra rep or two do it and of course if you have a partner make sure they push down on the bar with just a little bit of force to help you get it. No matter what your main goal is to think about the muscle and to pinch the muscle.

lowcarb · Post by **lowcarb** » Fri Feb 03, 2012 12:18 pm

[youtube]_O1hM-k3aUY[/youtube]

endofOne · Post by **endofOne** » Fri Feb 03, 2012 12:35 pm

IMO most growth and strength comes from the eccentric portion of the movement anyway. Cheating through the concentric part is ok to get those extra negatives in with the exception of squats and deadlifts. Using a box etc. for squats is really the only way i'd "cheat" with squats. The routine I'm following now really emphasizes negatives and I will admit since I started it last week I can't remember the last time I've experienced pumps like this. Every set is 8 reps followed by 6 reps with 5 second negatives. If you want to experience a nasty lactic acid burn and amazing pump check it out. It's Hellraiser training developed by Rage from Animal nutrition. Short and sweet workouts. 30 minutes and I'm done. The original program was designed to be performed with a partner and is a little more technical than how the eccentric reps are performed while solo.

seanality · Post by **seanality** » Fri Feb 03, 2012 12:38 pm

Stamp

What will aslo help you get a good hip drive is doing either high footed leg press or a stiff legged dead lift. Both of those help build up stronger hamstrings and a little lower back.

The easier of the two is deffinately the high footed leg press but keep somethings in mind while doing them:
-Your lower legs (shins) need to stay at the same angle as they started.
-Pretend that you aren't lying down or sitting down but that you are standing and the motion isn't a push but a pull. You are pulling your legs straight with your hamstrings.
-You will feel this a lot in your ass too but that is a good thing, just keep going and try to stay moderately low when doing them.

Both of these helped me get some good balance and form for both deadlifts and squats.

seanality · Post by **seanality** » Fri Feb 03, 2012 12:40 pm

endofOne wrote:IMO most growth and strength comes from the eccentric portion of the movement anyway. Cheating through the concentric part is ok to get those extra negatives in with the exception of squats and deadlifts. Using a box etc. for squats is really the only way i'd "cheat" with squats. The routine I'm following now really emphasizes negatives and I will admit since I started it last week I can't remember the last time I've experienced pumps like this. Every set is 8 reps followed by 6 reps with 5 second negatives. If you want to experience a nasty lactic acid burn and amazing pump check it out. It's Hellraiser training developed by Rage from Animal nutrition. Short and sweet workouts. 30 minutes and I'm done. The original program was designed to be performed with a partner and is a little more technical than how the eccentric reps are performed while solo.

I wanted to get into that program or atleast use his methods behind how the reps work but I couldn't get my workout partner on the same page. The two of us act like women when we bicker in the gym. lol it's not very funny but sad.

endofOne · Post by **endofOne** » Fri Feb 03, 2012 12:45 pm

seanality wrote:
endofOne wrote:IMO most growth and strength comes from the eccentric portion of the movement anyway. Cheating through the concentric part is ok to get those extra negatives in with the exception of squats and deadlifts. Using a box etc. for squats is really the only way i'd "cheat" with squats. The routine I'm following now really emphasizes negatives and I will admit since I started it last week I can't remember the last time I've experienced pumps like this. Every set is 8 reps followed by 6 reps with 5 second negatives. If you want to experience a nasty lactic acid burn and amazing pump check it out. It's Hellraiser training developed by Rage from Animal nutrition. Short and sweet workouts. 30 minutes and I'm done. The original program was designed to be performed with a partner and is a little more technical than how the eccentric reps are performed while solo.
I wanted to get into that program or atleast use his methods behind how the reps work but I couldn't get my workout partner on the same page. The two of us act like women when we bicker in the gym. lol it's not very funny but sad.

Yeah you can do it solo if you want. Instead of doing the hellcentrics with a partner just do the 6 five second negatives. I really like it so far and I'm really particular about my routines

Stamp · Post by **Stamp** » Fri Feb 03, 2012 1:40 pm

3 or 4 years ryan

avenger · Post by **avenger** » Fri Feb 03, 2012 2:17 pm

[youtube]5WzKDdj0CxY[/youtube]

scorch- · Post by **scorch-** » Fri Feb 03, 2012 2:40 pm

endofOne wrote:It's Hellraiser training developed by Rage from Animal nutrition.

I can't help but laugh when I read that. It reminds me of the SNL fake advertising for the ICP concert.

e: nice! I got a neg rep out of stamp for asking him to gauge his chances of graduating high school with a junior high level mastery of the English language.

Stamp · Post by **Stamp** » Fri Feb 03, 2012 2:52 pm

endofOne · Post by **endofOne** » Fri Feb 03, 2012 3:04 pm

scorch- wrote:
endofOne wrote:It's Hellraiser training developed by Rage from Animal nutrition.
I can't help but laugh when I read that. It reminds me of the SNL fake advertising for the ICP concert.

Yeah they try to hype up all the new training ideas with "intense" names. Most of them are gimmicks but this one actually seems promising with innovative ideas

Dorian Yates has a new program out there he calls "Blood and Guts" lol

james- · Post by **james-** » Fri Feb 03, 2012 6:45 pm

Like p90x

Because it sounds like a mix of dirtbike, missile, speed metal band, and energy drink... It must get your RIPPED

Stamp · Post by **Stamp** » Fri Feb 03, 2012 6:59 pm

p90x and insanity are actually easy. My football uses the videos for warm-ups.

stile · Post by **stile** » Fri Feb 03, 2012 7:33 pm

not impressed.

james- · Post by **james-** » Fri Feb 03, 2012 7:45 pm

Stamp wrote:p90x and insanity are actually easy. My football uses the videos for warm-ups.

jesus, your comprehension skills are nearly as bad as your vocabulary.

Stamp · Post by **Stamp** » Fri Feb 03, 2012 8:29 pm

I just wanted to give information about how these programs aren't that challenging.

seanality · Post by **seanality** » Fri Feb 03, 2012 10:34 pm

Everything is easy if you don't push yourself or take it seriously.

The Dorian Yates program isn't bad, I tried following that for a few weeks but I wasn't a huge fan. The "Blood and Guts" name is from his movie back when he was Mr. Olympia. I believe Dorian Yates and Arnold are the only 2 Mr. Olympians to have never actually lost the title after receiving it (correct me if I am wrong). But, the reason why Dorian never lost it is because his training was so tough on his body that he hurt himself soooo many times (including a few weeks before one of his championships which he still won) which put him out of commission; and makes this program that he made kind of ironic.

[youtube]gb7k1qztc_I[/youtube]

ryanemo · Post by **ryanemo** » Sat Feb 04, 2012 7:22 am

i don't remember who said they sacrifice form on some exercises, but whoever did, form is pretty much the most important thing when it comes to doing any type of weight lifting...figured enough people knew that

endofOne · Post by **endofOne** » Sat Feb 04, 2012 8:13 am

seanality wrote:Everything is easy if you don't push yourself or take it seriously.

The Dorian Yates program isn't bad, I tried following that for a few weeks but I wasn't a huge fan. The "Blood and Guts" name is from his movie back when he was Mr. Olympia. I believe Dorian Yates and Arnold are the only 2 Mr. Olympians to have never actually lost the title after receiving it (correct me if I am wrong). But, the reason why Dorian never lost it is because his training was so tough on his body that he hurt himself soooo many times (including a few weeks before one of his championships which he still won) which put him out of commission; and makes this program that he made kind of ironic.

[youtube]gb7k1qztc_I[/youtube]

Well the hellraiser training at least offered something innovative. Blood and Guts is just the standard HIT one set to failure on each exercise. Even though the intensity is high my body needs a little more volume to respond. I found the hellraiser training to be spot on for me so far.

sevEN · Post by **sevEN** » Sat Feb 04, 2012 9:47 am

ryanemo wrote:i don't remember who said they sacrifice form on some exercises, but whoever did, form is pretty much the most important thing when it comes to doing any type of weight lifting...figured enough people knew that

arnold has been known to cheat on stuff like curls in order to get a few more reps in. i agree with you ryan that form is most important, but i think duality cares more about lifting heavy weight, which sometimes takes a little body momentum. but there is a difference between grabbing the 110 lb curl bar, and cheating from your first rep.. and grabbing the 80 lb bar and getting 8 perfect reps in and then leaning back and slightly using some momentum to get in an extra 2-4 reps.

but that's curls. it's ok to get away with on some exercises but not on others. i would never ever cheat in any way on squats, deadlifts, bench... it is just too easy to hurt yourself and those are the exercises where you lift the most weight.

endofOne · Post by **endofOne** » Sat Feb 04, 2012 10:13 am

Learning form in lifting is similar to learning music theory. You learn, understand and apply the rules in the early years. Then you develop an understanding when it's ok/safe to break the rules. Jazz musicians and bodybuilders have something in common

Sears · Post by **Sears** » Sat Feb 04, 2012 10:45 am

endofOne wrote:Learning form in lifting is similar to learning music theory. You learn, understand and apply the rules in the early years. Then you develop an understanding when it's ok/safe to break the rules. Jazz musicians and bodybuilders have something in common

endofOne · Post by **endofOne** » Sat Feb 04, 2012 11:12 am

Sears wrote:
endofOne wrote:Learning form in lifting is similar to learning music theory. You learn, understand and apply the rules in the early years. Then you develop an understanding when it's ok/safe to break the rules. Jazz musicians and bodybuilders have something in common

t`RavE · Post by **t`RavE** » Sat Feb 04, 2012 11:46 am

img wrote:join the military, problem solved.

This lol.

t`RavE · Post by **t`RavE** » Sat Feb 04, 2012 12:07 pm

Back to the OP, that looks like it could work, it just depends if the people utilizing know what the proper push-up is.

Swiss · Post by **Swiss** » Sun Feb 05, 2012 11:41 am

stile · Post by **stile** » Sun Feb 05, 2012 12:36 pm

t`RavE wrote:Back to the OP, that looks like it could work, it just depends if the people utilizing know what the proper push-up is.

thx. it will definitely make you a little bit stronger. perfect for those who would rather exercise at home. don't forget the 20+ pullup challenge

everyone on here is strong enough to do it already though =(

stile · Post by **stile** » Sun Feb 05, 2012 12:38 pm

http://twentypullups.com/

kirk · Post by **kirk** » Sun Feb 05, 2012 5:17 pm

I approve of cheating on some lifts when you're a more advanced lifter.

Good luck increasing your barbell row without some cheating once you're lifting much heavier weight.

Swiss · Post by **Swiss** » Sun Feb 05, 2012 7:26 pm

james- · Post by **james-** » Sun Feb 05, 2012 9:55 pm

epic +rep

Hey... so unless I missed it... I don't think i saw a video of stamp even attempting to squat 300.

scorch- · Post by **scorch-** » Mon Feb 06, 2012 8:17 am

james- wrote:epic +rep

Hey... so unless I missed it... I don't think i saw a video of stamp even attempting to squat 300.

Oh you missed it alright. You also missed the pointers from alex kirkland signature.

seanality · Post by **seanality** » Mon Feb 06, 2012 8:29 am

What do people think is a good split on a 4 days a week using some 5x5 ideals.

I am thinking-

Monday
Flat Barbell Bench Press (5-6 sets)
Flat Dumbbell Bench Press (2-3 sets)
Incline Dumbbell Bench Press (3-4 sets)
Light Squats (5-6 sets, 5-10 reps)
Light Leg Press (2-3 sets, 10-15 reps)

Tuesday
Bent-Over Rows (5 sets)
T-Bar Rows (5 sets)
Chain Saws (2 sets)
Lat Pulldown (2-3 sets)
Dumbbell Curls (3-5 sets)

Wednesday
Off

Thursday
Standing Military Press (5 sets, 4-10 reps)
Front Dumbbell Raises (4 sets, 5-15 reps)
Side Dumbbell Raises (4 sets, 5-15 reps)
Rear Delt Raises (3 sets, 5-15 reps)
Shoulder Shrugs (3 sets, 5-10 reps)
Tricept Pushdowns (5 sets, 8-20 reps)
Overhead Tricept Extensions (4 sets, 8-15 reps)

Friday
Heavy Deadlifts (7-8 sets, 1-5 reps)
Straight Leg Deadlifts (2-3 sets, 10-15 reps)
High-Footed Leg Press (3-4 sets, 10-15 reps)
Leg Extensions (4-5 sets, 10-20 reps)
Leg Curls (4-5 sets, 10-20 reps)

I switch in and out of exercises quite often depending on how I feel about the exercise that week or if I think I am overtrainning but this is just to give an idea of the split I am starting this week.

kirk · Post by **kirk** » Mon Feb 06, 2012 8:35 am

Unless you're a beginner, overtraining is a state of mind. Your body can adapt to anything you throw at it. There are guys who do squats 3 days in a row and it works for them. The idea that you must have a full day of rest between working muscle groups is a myth, or at least not empirically verified, in regards to intermediate/advanced lifters.

That said I would adjust your routine a bit. It just looks a little sloppy. Why not make it alternate between upper and lower body? You have a day of some upper and lower, then all upper, then all lower, etc. without any real apparent organization. Or just add an extra day and make a variation of Layne Norton's PHAT routine.

The whole idea of hitting one muscle group per week is kind of 'meh' to me. It's referred to as bro routines. Sure it works for some people, but I feel like better results are often reported by routines that have you hitting muscles 2x per week.

scorch- wrote:Oh you missed it alright. You also missed the pointers from alex kirkland signature.

That wasn't his attempt. That was just a video on form check. Endofone contributed more to that by posting up a Rippetoe video!

seanality · Post by **seanality** » Mon Feb 06, 2012 8:46 am

I know from my own body I can't do things that use my lower back one day to the next. So doing deadlifts and back one day after another won't really fly too well.

But this is what I came up with when I was thinking back to what I liked about last weeks random mess of randomness.

kirk · Post by **kirk** » Mon Feb 06, 2012 8:52 am

seanality wrote:I know from my own body I can't do things that use my lower back one day to the next. So doing deadlifts and back one day after another won't really fly too well.

But this is what I came up with when I was thinking back to what I liked about last weeks random mess of randomness.

Well I wasn't suggesting you work muscle groups multiple days in a row, just saying that overtraining is a bit of a myth as the human body is capable of adapting to whatever training routine you throw at it.

If I were you, I would do upper/lower/upper/lower between Mon/Tues/Thurs/Fri. Or you could do push/pull/push/pull. You could even make the Mon/Tues sessions more power-based and the Thurs/Fri sessions more hypertrophy-based.

seanality · Post by **seanality** » Tue Feb 07, 2012 9:28 am

@Stamp

What are you eating? How often are you eating?

Make sure you pack on protein and try and add some damn weight.

kirk · Post by **kirk** » Tue Feb 07, 2012 9:30 am

seanality wrote:@Stamp

What are you eating? How often are you eating?

Make sure you pack on protein and try and add some damn weight.

Uh oh...

Sears · Post by **Sears** » Tue Feb 07, 2012 9:32 am

seanality wrote:What are you eating? How often are you eating?

seanality · Post by **seanality** » Tue Feb 07, 2012 9:46 am

Don't tell me it doesn't matter.

Your argument makes sense but at the same time there are some flaws. For instance it does matter how often you eat, you can't just pound 3,000 calories in 1 meal and have that be the same as 6 500 calorie meals throughout a day. That just doesn't make sense to me. Your body can only use so many calories within a time frame. Your muscle don't just rebuild as soon as you get that food in, they are constantly rebuilding and therefore they constantly need nutrition.

Don't give me a page worth for your rebuttal, just give me a few sentences.

Sears · Post by **Sears** » Tue Feb 07, 2012 10:24 am

This is just all false, all of it. I don't even know where to begin without "giving you a whole page". But, you've just got all the science wrong, or you aren't using science at all for the basis of your arguments. And starting your post with "don't tell me it doesn't matter" doesn't exactly make you the king of logic land either. I'll try and break this down piece by piece as simply as I can.

seanality wrote:For instance it does matter how often you eat, you can't just pound 3,000 calories in 1 meal and have that be the same as 6 500 calorie meals throughout a day. That just doesn't make sense to me.

False. Just because something doesn't make sense to you, doesn't mean it isn't true scientifically. There is no proven advantage to eating small meals throughout the day as opposed to one big meal.

seanality wrote:Your body can only use so many calories within a time frame.

False. Your body can consume as many calories as it needs, and will store the rest, or remove it as waste.

seanality wrote:Your muscle don't just rebuild as soon as you get that food in, they are constantly rebuilding and therefore they constantly need nutrition.

This just isn't true at all. Your muscles never "rebuild". They either store energy in the muscle cells, or they dont.

When you eat actually has little proven impact on this process. What matters is the long term up/down cycle.

I understand how you have come to these conclusions based on all the nonsense misinformation in the diet/fitness/supplement industry.

Unfortunately, not a whole lot of it is based on sound science.

scorch- · Post by **scorch-** » Tue Feb 07, 2012 10:42 am

After that neg, Sean wants to date you so hard right now.

Rambizzle · Post by **Rambizzle** » Tue Feb 07, 2012 11:08 am

that routine looks pretty bad duality. (srs)

http://www.simplyshredded.com/mega-feat ... -2011.html

stealthlol · Post by **stealthlol** » Tue Feb 07, 2012 11:26 am

Sears wrote:This is just all false, all of it. I don't even know where to begin without "giving you a whole page". But, you've just got all the science wrong, or you aren't using science at all for the basis of your arguments. And starting your post with "don't tell me it doesn't matter" doesn't exactly make you the king of logic land either. I'll try and break this down piece by piece as simply as I can.

Reps for bringing logic land into this serious conversation. Thread is finally worth reading.