jn6047
07-20-2005, 04:32 PM
Hi everyone. Long thread, you can skip the small talk if you want and go right to the routien.
A few weeks ago I switched my routine up a bit, from a 4 day low volume split (Yates style), to a 2 day low volume split. I train 1 day on, 1-2days off (sometimes 3 due to my work schedule as an EMT), 1 day on, 1-2 days off. So, frequency tends to be higher than normal (used to hit every bodypart once a week). Funny thing is, I've made some of the greatest gains in my life in the shortest time ever. And I'm suffering with a sinus infection and respiratory inflammation! I'm the heaviest I've ever weighed and leaner than I've ever been at anything close to this weight (not ripped at all, but I'm bulking and like to carry a little more fat because of my crohns disease) Last time I has my BF tested it was 21%, I'm definetly lower than that now, probably closer to 15 than 20, with 10 more lbs on the scale compared to then.
I've been expiriementing with different training ideas hoping to bring up my weaknesses and compete next year in a bodybuilding comp. The other day I managed 495lbs for 2 reps in the trap bar dead, the best I'd done before was last month at 475 for 1.
My Routine:
Day 1:
chest warm-up(incline, flat, or flat hammer, depending on how I feel and if I have a spot)
incline db flys 1 set to failure
chest press above 1 set to failure. (some times I just go to failure on press and follow with the flyes)
tricep pushdowns, 1 set warm-up, 1 set to failure
weight dips 1 set to failure followed by 3 negatives
skulls 1 set easy warm-up, 1 set to failure (will be alternating these with Nautilus extensions periodicaly)
Squats 3-4 warm-up sets, 1 set to failure. Walk-out with heavier weight after failure set to condition my mind.
Leg Curls 1 warm-up set, 1 set to failure
toe presses on leg sled 1 set to failure, more weight added, set to failure
seated calve raise 1 set to failure
Day 2
behind neck press warm-up
side laterals 1 set to failure
behind neck press to failure
side lateral static hold timed to failure
nautilus pullovers 1 warm-up, 1 set to failure
chins, 1 set to failure, rest/pause, set to failure
cable rows 1 warm-up, 1 set to failure
deads warm-up 2-3 sets 1 set to failure
upright cable rows for traps 1 set to failure following deads
cambered bar curls 1 warm-up 1 set to failure (occasionally use straight bar)
isolation curl 1 set to failure (occasionaly change with nautilus curl)
That's it. Pretty basic routine, nothing fancy. Was worried I wouldn't feel recovered, but I have been doing well. Overall my volume for most muscle groups is lower than it was before. Strength has increased in all exercises, most notably my squat, dead, and flat bench. Definetly seen an increase in arm size (my greatest weakness).
I'm eating as much as I can, anything I want. With the crohns disease I am unable to process protein as efficiently as healthy people so my diet is pretty carb high. Definetly working though. Also, I am somewhat clean at this point. I had started a cycle last week, 1 injection and a few days of anadrol, but decided to stop untill I got a second opinion on my recent sickness, which is good because the first doctor told me not to worry about it, and then my doctor took the time to figure things out. So, within a few weeks I should be close to 100% again, and I'm curious to see what will happen then.
To be honest, the reason I'm posting this is because I want to a Scott Abel seminar, hoping to learn something. Really, I walked away with some interesting info, but mostly I found that he has blinders on just like everyone else out there. Also, he puts down his "competition" quite badly, most notably DC. But that's OK, because I'm making gains on a thereoy that he beleives doesn't work for anyone but the most genetically gifted, and I am far from genetically gifted.
On a side note, I tried asking him questions about training frequency (hoping he may have read something worthwhile). Abel told me that he could tell just by looking at me that I didn't train intensly enough, and that increased frequency would not have any bearing on my performance. When I asked him how he determines frequency he basically ignored my question. BTW I've been low volume training regularily for the last 3-4 years and seriously the last 2-3 years going from a starting bodyweight in 2000 of 160 to 240lbs. Volume only got me to 165lbs the first year. I've had more set backs than I care to think of related to my digestive problems. Last year I spent a month on my back unable to eat much due to failure of my pancrease. Lost about 20lbs of muscle. Took me 7 months to get most of it back.
Volume like that proposed by most pros didn't work well for me, and the kind of volume Abel espouses, I think would put me in the hospital again. Abel also likes to put down DC's Rest/Pause, but Abel recomends it himself, he just calls it extending a set. LOL.
jn6047
A few weeks ago I switched my routine up a bit, from a 4 day low volume split (Yates style), to a 2 day low volume split. I train 1 day on, 1-2days off (sometimes 3 due to my work schedule as an EMT), 1 day on, 1-2 days off. So, frequency tends to be higher than normal (used to hit every bodypart once a week). Funny thing is, I've made some of the greatest gains in my life in the shortest time ever. And I'm suffering with a sinus infection and respiratory inflammation! I'm the heaviest I've ever weighed and leaner than I've ever been at anything close to this weight (not ripped at all, but I'm bulking and like to carry a little more fat because of my crohns disease) Last time I has my BF tested it was 21%, I'm definetly lower than that now, probably closer to 15 than 20, with 10 more lbs on the scale compared to then.
I've been expiriementing with different training ideas hoping to bring up my weaknesses and compete next year in a bodybuilding comp. The other day I managed 495lbs for 2 reps in the trap bar dead, the best I'd done before was last month at 475 for 1.
My Routine:
Day 1:
chest warm-up(incline, flat, or flat hammer, depending on how I feel and if I have a spot)
incline db flys 1 set to failure
chest press above 1 set to failure. (some times I just go to failure on press and follow with the flyes)
tricep pushdowns, 1 set warm-up, 1 set to failure
weight dips 1 set to failure followed by 3 negatives
skulls 1 set easy warm-up, 1 set to failure (will be alternating these with Nautilus extensions periodicaly)
Squats 3-4 warm-up sets, 1 set to failure. Walk-out with heavier weight after failure set to condition my mind.
Leg Curls 1 warm-up set, 1 set to failure
toe presses on leg sled 1 set to failure, more weight added, set to failure
seated calve raise 1 set to failure
Day 2
behind neck press warm-up
side laterals 1 set to failure
behind neck press to failure
side lateral static hold timed to failure
nautilus pullovers 1 warm-up, 1 set to failure
chins, 1 set to failure, rest/pause, set to failure
cable rows 1 warm-up, 1 set to failure
deads warm-up 2-3 sets 1 set to failure
upright cable rows for traps 1 set to failure following deads
cambered bar curls 1 warm-up 1 set to failure (occasionally use straight bar)
isolation curl 1 set to failure (occasionaly change with nautilus curl)
That's it. Pretty basic routine, nothing fancy. Was worried I wouldn't feel recovered, but I have been doing well. Overall my volume for most muscle groups is lower than it was before. Strength has increased in all exercises, most notably my squat, dead, and flat bench. Definetly seen an increase in arm size (my greatest weakness).
I'm eating as much as I can, anything I want. With the crohns disease I am unable to process protein as efficiently as healthy people so my diet is pretty carb high. Definetly working though. Also, I am somewhat clean at this point. I had started a cycle last week, 1 injection and a few days of anadrol, but decided to stop untill I got a second opinion on my recent sickness, which is good because the first doctor told me not to worry about it, and then my doctor took the time to figure things out. So, within a few weeks I should be close to 100% again, and I'm curious to see what will happen then.
To be honest, the reason I'm posting this is because I want to a Scott Abel seminar, hoping to learn something. Really, I walked away with some interesting info, but mostly I found that he has blinders on just like everyone else out there. Also, he puts down his "competition" quite badly, most notably DC. But that's OK, because I'm making gains on a thereoy that he beleives doesn't work for anyone but the most genetically gifted, and I am far from genetically gifted.
On a side note, I tried asking him questions about training frequency (hoping he may have read something worthwhile). Abel told me that he could tell just by looking at me that I didn't train intensly enough, and that increased frequency would not have any bearing on my performance. When I asked him how he determines frequency he basically ignored my question. BTW I've been low volume training regularily for the last 3-4 years and seriously the last 2-3 years going from a starting bodyweight in 2000 of 160 to 240lbs. Volume only got me to 165lbs the first year. I've had more set backs than I care to think of related to my digestive problems. Last year I spent a month on my back unable to eat much due to failure of my pancrease. Lost about 20lbs of muscle. Took me 7 months to get most of it back.
Volume like that proposed by most pros didn't work well for me, and the kind of volume Abel espouses, I think would put me in the hospital again. Abel also likes to put down DC's Rest/Pause, but Abel recomends it himself, he just calls it extending a set. LOL.
jn6047