Do you go through "phases" in your training?

**PEtrainer** · Posted On: 12/14/2005 10:51am

That is way, way too much volume.

**Ronin** · Posted On: 12/14/2005 10:52am

Originally Posted by Wataru Akiyama

T3h Powerlifting coupled with a half hour of cardio. Here's my routine:

MONDAY
* Squat(use the strength cycle)
* Olympic Squats/Pause Squats 1x3(alternate)
* Leg Press 4x6(heavy)
* Leg Extensions 3x10(moderate)
* Leg Curls or Seated Leg Curls 3x8
* Seated or Standing Calf Raises 4x15
* **Squat Walkouts(1x1) and Rack Squats(3-4x2) can be done in place of squats

WEDNESDAY
* Bench Press(use the strength cycle)
* Incline Bench/Decline Bench 3x10
* Wide-Grip Bench Press 1x10
* Dumbbell Bench Press 3xfailure
* Behind-the-Neck or Front Shoulder Press or Seated Press 4x6
* Lateral Raises or Bent-Over Lateral Raises 3x10
* Barbell Curls 3x8
* Hammer Curls 3x8
* **Bench Press Lockouts(3-4x2) can be done in place of bench

FRIDAY
* Deadlift(use the strength cycle)
* Good Mornings 3x10
* Behind-the-Neck/Front Pulldowns 4x6(heavy)(alternate)
* Cable Rows, Dumbbell Rows, or Machine Rows 3x10(moderate)(alternate)
* Shrugs 3x10
* Close-Grip Bench Press 3x10
* Triceps Extensions or Dips 3xfailure
* Heavy Cheat Curls 2x6
* Hammer Curls 3x8
* **Rack Deadlifts(4x2) can be done in place of deadlifts

HAHAHAH !!
You're an idiot !!

How did you come up with THAT routine ??
How old are you again ?

**Wataru Akiyama** · Posted On: 12/14/2005 10:55am

Originally Posted by Ronin

How did you come up with THAT routine ??

Courtesy of this handy website

http://www.bodybuilding.com/fun/dennis6.htm

It's working well for me so far. Dropped off 10 pounds in a month.

**PEtrainer** · Posted On: 12/14/2005 11:00am

Originally Posted by Wataru Akiyama

Courtesy of this handy website

http://www.bodybuilding.com/fun/dennis6.htm

It's working well for me so far. Dropped off 10 pounds in a month.

Dude, you are losing weight because you are way overtraining. A beginner will get results just about anything, but there are way more effective ways to train. That routine is very 1970's. Event hough stuff like that is still popular today you will peek very quickly and are risking doing some damage to yourself long term.

**KnuckleMeister** · Posted On: 12/14/2005 11:05am

Meet Wataru

**Wataru Akiyama** · Posted On: 12/14/2005 11:05am

Originally Posted by PEtrainer

Dude, you are losing weight because you are way overtraining. A beginner will get results just about anything, but there are way more effective ways to train. That routine is very 1970's. Event hough stuff like that is still popular today you will peek very quickly and are risking doing some damage to yourself long term.

. :glasses2: :5cool:

It's actually a lot better than back in the day. My PT had me doing a lot more. This routine is like kindergarten compared to his ****. But in that case, feel free to display a less rigourous exercise.

**PEtrainer** · Posted On: 12/14/2005 11:13am

Results based from weight training comes from a number of factors.

Volume=amount of sets, effort, weight, reps, and time training

Recovery= time it takes for your muscle to complete repairs (and no one accounts for this) and begin to tear itself down again. Enhanced by genetics, nutrition, sleep...

Type of exercisie

Genetics

Its way too involved to get into here, but I base my training programs on, lower volume, more often, with varying periods of recovery tempered by breif periods of over training couppled with breif periods of under training.

**EnaeS** · Posted On: 12/14/2005 11:18am

what is the strength cycle
what is rack squats/deadlift
what is bress lockout

isn't any shoulder exercise that you go behind the neck with just asking to **** up your shoulder

**Wataru Akiyama** · Posted On: 12/14/2005 11:21am

Originally Posted by PEtrainer

Its way too involved to get into here, but I base my training programs on, lower volume, more often, with varying periods of recovery tempered by breif periods of over training couppled with breif periods of under training.

Sure. There are three exercises that I do that I try to supplement, the Bench, the Deadlift, and the Squat. Those are the base for my entire workout. I saw this guy's schedule and I thought "Hm, works with the three basic lifts," and did it. I promptly started losing pounds and gaining a lot of strength. I never felt sore, tired, or exhausted. I'll figure out something easier, though.