Big boy Cycle

[jJjburton]

Jesus. I can't imagine the logic behind this, but, if it works for you.... Keep doing it I guess. I personally believe 3-4 feeder sets working up to your 8 rep max, then 1 set of failure around 8-10 reps is best. Follow that with 1 set of failure weight that's around 12-15 reps and on to the next exercise. 8 sets of the same weight with diminishing reps really makes no sense to me, at all.... Why are you doing "conditioning" training? Especially not on gear...? Lift HEAVY for 8 or so reps, hit failure and move on to a new exercise...

I didnt explain it good enough. I was rushing. I do not use the same weight I get heavier each time. I am at a gym sometimes with little equipment so I gotta make due. If I did only 5 sets here I would run out of exercises for chest. At golds I dont do more then 5 sets. But It was a good workout.

 

[jJjburton]

Jesus. I can't imagine the logic behind this, but, if it works for you.... Keep doing it I guess. I personally believe 3-4 feeder sets working up to your 8 rep max, then 1 set of failure around 8-10 reps is best. Follow that with 1 set of failure weight that's around 12-15 reps and on to the next exercise. 8 sets of the same weight with diminishing reps really makes no sense to me, at all.... Why are you doing "conditioning" training? Especially not on gear...? Lift HEAVY for 8 or so reps, hit failure and move on to a new exercise...

My last set is bascially to failure. I do one rep before failure. But sometimes I cant get it up. I have a good idea of what to do. I just didnt explain it in detail. I figure others read when I type, just understand my meaning behind it. I don't explain myself good.

 

[jJjburton]

that being said when I get really heavy with my workouts the joint pain comes into play. I have perfect form. So I think I am getting a little ahead of myself, so I tone it down and do things a little lighter. I have increased all my workouts riducukously. I weighed 230. But havent had any test in my system for 4 weeks. Just tren and I feel good. No difference at all. Also my boners are hard as a rock. I look alot more cut now. I weigh 225.

 

[jJjburton]

still doing 200 mg tren eod. I have seen some good resuts using no test. I have cut a lot but still weigh 220. I was 230 but I think all water weight is gone.

I did 5 sets each lift
3 biceps workouts 5-10 reps
3 tricep 5-10 reps. took an hr. Went explosive on positive held once sec and slow down. I iwll be doing this for the next 4 weeks. Seems to get a good pumps going.

 

[jJjburton]

So I am still taking tren 600 mg a week.

I did a awesome arm workout 2 days ago

I did chest shoulders, and hammys yesterday.

@Wunderpus I have been going for 5 sets and going really heavy latly. Its a good change that was needed and going to do the rest of my cycle like that. But I have been taking longer rest periods in between sets. So my chest excercise was

Chest bench 5 sets 8-12 reps Plate 17- full rack. failing at reps on 5th set
The slight incline
Then more incline
Then shoulder press doing the same type of failing at 5th set and almost failing at 4th set.

In between each chest workout I did shoulder and hamstring super set only doing hammy curls because thats all this gym has.
So Hammy curl right into shoulder press. (light hammy and heavy shoulder)
Hammy curl right into side raises ( heavy hammys light shoulder)
Hammy curl drop set to end it on 5th set.

I am sore today. I think I am not goin to hit every muscle 2x a week. I am going to do a 5 day workout. Except this week Ill be home doing legs as much as possible cause I do upper body at a diferent gym with no leg machines.

 

[Wunderpus]

So I am still taking tren 600 mg a week.

I did a awesome arm workout 2 days ago

I did chest shoulders, and hammys yesterday.

@Wunderpus I have been going for 5 sets and going really heavy latly. Its a good change that was needed and going to do the rest of my cycle like that. But I have been taking longer rest periods in between sets. So my chest excercise was

Chest bench 5 sets 8-12 reps Plate 17- full rack. failing at reps on 5th set
The slight incline
Then more incline
Then shoulder press doing the same type of failing at 5th set and almost failing at 4th set.

In between each chest workout I did shoulder and hamstring super set only doing hammy curls because thats all this gym has.
So Hammy curl right into shoulder press. (light hammy and heavy shoulder)
Hammy curl right into side raises ( heavy hammys light shoulder)
Hammy curl drop set to end it on 5th set.

I am sore today. I think I am not goin to hit every muscle 2x a week. I am going to do a 5 day workout. Except this week Ill be home doing legs as much as possible cause I do upper body at a diferent gym with no leg machines.

Hitting the "same group" 2x a week
Is totally fine. What I do is something like:

Day 1- back, Lat dominant
Day 4- back, rhomboid and trap dominant

Now of course I hit lats on day 4, and vice versa. But, the intensity is lowered (especially weight wise) and the rep scheme is actually higher. However the overall volume is lowered for the "less focused" group of that day.

 

[jJjburton]

Hitting the "same group" 2x a week
Is totally fine. What I do is something like:

Day 1- back, Lat dominant
Day 4- back, rhomboid and trap dominant

Now of course I hit lats on day 4, and vice versa. But, the intensity is lowered (especially weight wise) and the rep scheme is actually higher. However the overall volume is lowered for the "less focused" group of that day.

yes i hear you. We have the same idea. You just state it better. That exactly how I do back. And then the next week ill switch like u do.

How many time u do chest? I have been doing quads and hammys on diff days just like the back routine. And I do arms at once but I am trying to through in a bicep or tricep in on a less intese day. They are 19 inches. But arent cut and are me week point.

I understand hitting each muscle 2x a week is good, but like I said one gym I am at half of the week only has up to 45 lb dumbells and a cable machine with chest press, lats, deat for rows, and hammy and qaud curls. Its like a hotel gym they have enough but have to tweak some things.

 

[jJjburton]

I pinned 200 mg tren today.

Strong points of body.
Back- It just grows so easy
Traps- same thing
Quads but still want them bigger
Glutes

Semi good parts.
Chest- I want my ineer chest bigger but my outer chest is ok. Middle chest is good. I have been really hitting upper chest but my lower chest is weak. I just took 2 weeks off of chest due to shoulder pain, olny doing flys. Pain is over due to tweaking form.

Abs, They are there when I flex but I want them to be there when I am not. But That being said If the rest of my body grows and my abs stay the same I will be plenty happy.

Weak points
HAMSTRINGS!!!!
Arms- I just dont work them out a lot causeI figure back days and chest days do them good. But going to do them different.

Now hitting more of a heavy routine. I am so sore on my hammys and chest its awesome. I havent been sore in a while.

I will psot pics today I am happy with my physique but I would love to be bigger

 

[Wunderpus]

yes i hear you. We have the same idea. You just state it better. That exactly how I do back. And then the next week ill switch like u do.

How many time u do chest? I have been doing quads and hammys on diff days just like the back routine. And I do arms at once but I am trying to through in a bicep or tricep in on a less intese day. They are 19 inches. But arent cut and are me week point.

I understand hitting each muscle 2x a week is good, but like I said one gym I am at half of the week only has up to 45 lb dumbells and a cable machine with chest press, lats, deat for rows, and hammy and qaud curls. Its like a hotel gym they have enough but have to tweak some things.

Here's my exact structure:

Push- Chest dominant. Shoulders and triceps secondary
Pull- Deadlift & lat dominant. Rhomboids, biceps and traps secondary.
Legs- Quad dominant. Hamstrings secondary.
Off
Push- Shoulders and triceps dominant. Chest secondary.
Pull- Rhomboid, traps and biceps dominant. Lat secondary (no deadlifts the day before squatting)
Legs- Hamstring and glute dominant. Quad secondary.
Cardio.

Repeat.

 

[jJjburton]

Here's my exact structure:

Push- Chest dominant. Shoulders and triceps secondary
Pull- Deadlift & lat dominant. Rhomboids, biceps and traps secondary.
Legs- Quad dominant. Hamstrings secondary.
Off
Push- Shoulders and triceps dominant. Chest secondary.
Pull- Rhomboid, traps and biceps dominant. Lat secondary (no deadlifts the day before squatting)
Legs- Hamstring and glute dominant. Quad secondary.


Repeat.

lol i do this except throw in arms on off day and do no cardio.

Push- Chest dominant. Shoulders secondary
Pull- at dominant. Rhomboids,and traps secondary.
Legs- Quad dominant. Hamstrings secondary.
Arms
Push- Shoulders. Chest secondary.
Pull- Rhomboid, traps and Lat secondary
Legs- Hamstring and glute dominant. Quad secondary.
OFF

I am going to throw in arms like you did thats a great idea. That what I am looking for.

How many sets you do for chest dominant compared to chest secondary?

 

[Wunderpus]

lol i do this except throw in arms on off day and do no cardio.

Push- Chest dominant. Shoulders secondary
Pull- at dominant. Rhomboids,and traps secondary.
Legs- Quad dominant. Hamstrings secondary.
Arms
Push- Shoulders. Chest secondary.
Pull- Rhomboid, traps and Lat secondary
Legs- Hamstring and glute dominant. Quad secondary.
OFF

I am going to throw in arms like you did thats a great idea. That what I am looking for.

How many sets you do for chest dominant compared to chest secondary?

2 working sets per exercise, normally 3-4 "feeder" sets working to the working sets. I work up to 8 rep max, do a set where 8 is failure. Rest, lower weight and do a set with lower weight where 12 or so reps is failure. Then, on to the next exercise.

Generally, I would say about 10-12 working sets per group. So, 5-6 exercises. Here's an example:

Chest dominant:

Incline bench- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure.

DB flat bench- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure.

Db flys- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure.

Machine press- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure. 3 second descent on each rep.

Hex press- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure.

Dips - 4 sets to failure with bodyweight, unless you can do more than 20, add weight if you can.

Cage press- 3 feeder sets working up to 15 or so rep max (not QUITE failure as this is more of a "pump" day for shoulders), then 3 sets of 15

Side raises- Work up to a challenging 10 reps, 3 sets of 10 with the last set including a drop set to actual failure

Front raise- 3 sets of 12, slow and controlled

Wide grip tricep push downs- 3 sets of 15 after 2 warm up sets. 3 second descent with a 1 second squeeze and the "top" of each rep.

Rop push downs- 3 sets of 15 after 2 warm up sets. 3 second descent with a 1 second squeeze and the "top" of each rep.

Skull crushers (do these last to save elbows)- work up to a heavy 5-6 reps, 5 sets of 5-6 slow and controlled reps. Try to get a deeper stretch each set.



There you have it, and actual workout that I have done....

 

[jJjburton]

2 working sets per exercise, normally 3-4 "feeder" sets working to the working sets. I work up to 8 rep max, do a set where 8 is failure. Rest, lower weight and do a set with lower weight where 12 or so reps is failure. Then, on to the next exercise.

Generally, I would say about 10-12 working sets per group. So, 5-6 exercises. Here's an example:

Chest dominant:

Incline bench- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure.

DB flat bench- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure.

Db flys- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure.

Machine press- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure. 3 second descent on each rep.

Hex press- work up to 8 rep max. 1 set of 8 at failure, 1 set of 12 at failure.

Dips - 4 sets to failure with bodyweight, unless you can do more than 20, add weight if you can.

Cage press- 3 feeder sets working up to 15 or so rep max (not QUITE failure as this is more of a "pump" day for shoulders), then 3 sets of 15

Side raises- Work up to a challenging 10 reps, 3 sets of 10 with the last set including a drop set to actual failure

Front raise- 3 sets of 12, slow and controlled

Wide grip tricep push downs- 3 sets of 15 after 2 warm up sets. 3 second descent with a 1 second squeeze and the "top" of each rep.

Rop push downs- 3 sets of 15 after 2 warm up sets. 3 second descent with a 1 second squeeze and the "top" of each rep.

Skull crushers (do these last to save elbows)- work up to a heavy 5-6 reps, 5 sets of 5-6 slow and controlled reps. Try to get a deeper stretch each set.



There you have it, and actual workout that I have done....

Interesting you do a heavy failure and dont stop.then go to a lighter weight to failure.
1. corrected by re reading post.
2. Do you do "feeder sets" before every, working sets? So after 3 or 4 feeder sets thats when you do an 8 rep max/failure then rest to a 12 rep max/failure?
3. When you say failure do you mean you just cant lift it anymore?
4. How long are your rest periods for? you have a time? i.e 2 minutes. Is your rest different from feeder to working sets?
5. How do you work up to an 8 rep max? i.e for chest lets say 100 lb dumbells are my max for 8 for failure. Do you do 3-4 feeders of 60 lb then 70 lb then 80lb then 90lbs dumbells for 10 reps? How many reps for feeders is an easier way to put it.
6. How long does this take on average. 1 hr or 2 hr?

Sorry I have a hard time explaining myself.

This is helpful thank you for taking the time out to help.
I wont have to bother you anymore after this these should be enough to understand. I pretty much get what your doing though just double checking.

Once again thank you.

 

[Wunderpus]

Interesting you do a heavy failure and dont stop.then go to a lighter weight to failure.
1. corrected by re reading post.
2. Do you do "feeder sets" before every, working sets? So after 3 or 4 feeder sets thats when you do an 8 rep max/failure then rest to a 12 rep max/failure?
3. When you say failure do you mean you just cant lift it anymore?
4. How long are your rest periods for? you have a time? i.e 2 minutes. Is your rest different from feeder to working sets?
5. How do you work up to an 8 rep max? i.e for chest lets say 100 lb dumbells are my max for 8 for failure. Do you do 3-4 feeders of 60 lb then 70 lb then 80lb then 90lbs dumbells for 10 reps? How many reps for feeders is an easier way to put it.
6. How long does this take on average. 1 hr or 2 hr?

Sorry I have a hard time explaining myself.

This is helpful thank you for taking the time out to help.
I wont have to bother you anymore after this these should be enough to understand. I pretty much get what your doing though just double checking.

Once again thank you.

For a feeder set, we'll use 315lbs on the bench as your "8 rep max"
1 set of 135 x 8, 1 set of 185 x 8, 1 set of 255 x 8 then hit 315 x 8. You should FAIL on that 8th rep.

Failure to me means you cannot perform the exercise with proper form.

I rest about 1.5-2 minutes. There isn't a "set" time, as I'm not conditioning for anything specific.

I'd say my lifts vary, but 1-1.5 hours is generally the MAX.

 

[jJjburton]

For a feeder set, we'll use 315lbs on the bench as your "8 rep max"
1 set of 135 x 8, 1 set of 185 x 8, 1 set of 255 x 8 then hit 315 x 8. You should FAIL on that 8th rep.

Failure to me means you cannot perform the exercise with proper form.

I rest about 1.5-2 minutes. There isn't a "set" time, as I'm not conditioning for anything specific.

I'd say my lifts vary, but 1-1.5 hours is generally the MAX.

Ok excellent. Its funny when you think some bigger people with more experience like yourself end up just doing what I would think is a general workout and get results. No magic to it. Not talking about diet and compounds used, because that seems like more knowledge is needed and more different advanced methods can be used.

But your layout might fly over the top of the heads of many, but it seems basic to me. I do have a lot of knowledge in this fielld just not much experience. I consider someone who has lifted for 5 years still a beginner. The ones that lift for 10 plus years are pretty experienced. But the 15 plus yrs are experts. I believe techniqually you must put in 10,000 hrs of work towards something to be considered a professional elite athlete. Which I believe you have 10 plus years of real life experience, which is alot.

I have 6 years of lifting, but when people lift at 19-22 they never know what they are doing even if they think they do. I consider the last 4 years of my lifting the really lifting years that count. Which is why I have seen great results. 2 of which I uses "supps".

I will try your layout when I hit gym. But I have done it like that before but then hit a plateu so I thought it wasnt good. Know I know I just had to get past that plateu which is why switching it up works.
Wow now thats a rant.

You still working with rockwell?

 

[Wunderpus]

Ok excellent. Its funny when you think some bigger people with more experience like yourself end up just doing what I would think is a general workout and get results. No magic to it. Not talking about diet and compounds used, because that seems like more knowledge is needed and more different advanced methods can be used.

But your layout might fly over the top of the heads of many, but it seems basic to me. I do have a lot of knowledge in this fielld just not much experience. I consider someone who has lifted for 5 years still a beginner. The ones that lift for 10 plus years are pretty experienced. But the 15 plus yrs are experts. I believe techniqually you must put in 10,000 hrs of work towards something to be considered a professional elite athlete. Which I believe you have 10 plus years of real life experience, which is alot.

I have 6 years of lifting, but when people lift at 19-22 they never know what they are doing even if they think they do. I consider the last 4 years of my lifting the really lifting years that count. Which is why I have seen great results. 2 of which I uses "supps".

I will try your layout when I hit gym. But I have done it like that before but then hit a plateu so I thought it wasnt good. Know I know I just had to get past that plateu which is why switching it up works.
Wow now thats a rant.

You still working with rockwell?

Right now we're just "cruising", Rockwell and I. We will see what the future holds, I'm sure we'll do stuff together in the future, I'd like that.

I would highly recommend you spend $6 a month and check out Jordan Peters website... He posts so much good shit for you to absorb, and almost daily workouts. You could literally copy what he does and gain a lot...

I believe where most people fall short is actually training hard enough, smart enough and to actual failure. People don't like to work hard... Slow and steady progressive overload is the simplest of body building techniques, and it's effective for almost anyone.

 

[jJjburton]

Right now we're just "cruising", Rockwell and I. We will see what the future holds, I'm sure we'll do stuff together in the future, I'd like that.

I would highly recommend you spend $6 a month and check out Jordan Peters website... He posts so much good shit for you to absorb, and almost daily workouts. You could literally copy what he does and gain a lot...

I believe where most people fall short is actually training hard enough, smart enough and to actual failure. People don't like to work hard... Slow and steady progressive overload is the simplest of body building techniques, and it's effective for almost anyone.

I havent been going to failure but I will the rest oftime. I am posting pics. But I have tats so it covers half my back. Which is my good part. But youll see how my arms need work. Also my upper chest. Besides the puffy nipples.

 

[jJjburton]

Once again its sideways. Weighing 220.

 

[jJjburton]

 

[Wunderpus]

I havent been going to failure but I will the rest oftime. I am posting pics. But I have tats so it covers half my back. Which is my good part. But youll see how my arms need work. Also my upper chest. Besides the puffy nipples.

I've found a lot of "secondary" work helps with arms... Like heavy rows, supinated pull downs, bench, etc.... Start incorporating floor presses for those triceps, too.

 

[jJjburton]

This is unflexed. Does a little more justice.