Dual-factor Bodybuilding routine for Intermediate and Advanced lifters

[weighted chinup]

since we are already off topic...I'm looking for some shoes for my girl. They have the one adidas and one nike rom colorway for women but what do you guys think about the Pendlays? They aren't as "heavy" duty but the price is right and come in all the cute colors . For someone that is a novice lifter they should be suitable for her? or should I push her to just man up and get the better shoe in the Adi/Rom and live with the color

Pink Olimpico's maybe? I could swear that they had other nicer colors too but can't find them on the website.

 

[TANGO.ECHO.KILO]

Pink Olimpico's maybe? I could swear that they had other nicer colors too but can't find them on the website.

they are all in mens sizing...Risto was my go to for her but seeing as they are made to order and in mens sizing I was hesitant to wait so long and run the risk of getting a poor fit

 

[Docd187123]

nice I've been eyeing some about a year now.
The wood platforms hardening over time was actually a "pro" that this guy mentioned....he said Ristos are worth the money and actually a great value investment "they are like a good baseball mitt". He said they are stiff and heavy, built like a tank. But you sweat in that leather and hit it heavy the leather breaks in and contours to you foot nicely over time and softens up. The heels he said harden over time and the more you wear them the better they become whereas the lighter shoes/synthetics dont have near the lifespan.

since we are already off topic...I'm looking for some shoes for my girl. They have the one adidas and one nike rom colorway for women but what do you guys think about the Pendlays? They aren't as "heavy" duty but the price is right and come in all the cute colors . For someone that is a novice lifter they should be suitable for her? or should I push her to just man up and get the better shoe in the Adi/Rom and live with the color

Pendlays are a good show for the price.

 

[gr8whitetrukker]

I'm within 20 lbs of my cycling poundages
No end in site. I keep smashing my 5 rep days to pieces. Every workout. Every time
This is one hell of a ride

 

[gr8whitetrukker]

I practiced the catch position today after viewing a bunch of youtube vids for proper form. There isn't any way in hell that'll work for me. I tried the 2 finger approach instead of resting it in my palms thinking it'll allow me to keep my elbows up easier, nope. I can't even bend my forearm back to my shoulders. That was short lived...cross armed for me all the way

 

[NovaFlex]

I'm within 20 lbs of my cycling poundages
No end in site. I keep smashing my 5 rep days to pieces. Every workout. Every time
This is one hell of a ride

Fuck man, that gets me pumped for this. .. how long left I your cycle?

 

[gr8whitetrukker]

Fuck man, that gets me pumped for this. .. how long left I your cycle?

Been off for 7 weeks going on 8

 

[NovaFlex]

Been off for 7 weeks going on 8

oh, i misread. i thought you meant 20lbs of your goal... you meant 20lbs of where you were hitting on cycle. Thats pretty insane.

 

[gr8whitetrukker]

oh, i misread. i thought you meant 20lbs of your goal... you meant 20lbs of where you were hitting on cycle. Thats pretty insane.

Yea pretty insane.

 

[weighted chinup]

If anyone is interested in calf work on this routine, I recommend the following:

Standing Calf Raises 5 sets for 15 reps
Seated Calf Raises 5 sets for 20-25 reps

Performed ED or EOD.

I do this ED at the end of the workout or about half way through my accessory work (I finish the other half once calf work is done). I wouldn't go anymore infrequently than EOD.

I have some theories on calf work and why it's such a difficult muscle to grow, but for now my recommendation is mostly just using higher rep ranges while still being progressive with the weight. I don't think that intensity is very important for this muscle.

 

[weighted chinup]

I also wanted to include in my earlier post (missed the 15 minute window):

Regarding calf work (again):

Even though I stated that I don't believe intensity is very important for calf work, the lifter can use higher intensities or even go close to failure on calf work without much detriment to the rest of their training, but I don't believe there will be any additional benefits. That is why I don't recommend doing either of those things, but it won't be detrimental.

I also think the indicated rep ranges I posted for calf work are ideal.

Frequency will probably be the most important factor though, and doing it consistently / regularly enough.

[This is why I do calf work right in the middle of my accessory work some times instead of leaving it for the end. More consistent with this setup.]

My original suspicion was that calves are primarily slow twitch but I don't believe this is entirely the case or the sole explanation. There are other factors for why calves are a bitch. But the work I indicated in the earlier post is what I believe to be ideal and what has worked best for me in the past and currently as well.

 

[gr8whitetrukker]

Calves are all genetic. Got em or ya dont.

 

[gr8whitetrukker]

I make tremendous calf growth from 1 set every other week done to complete and absolute failure. 50 reps 1 set. No joke

 

[kap73]

Calves are all genetic. Got em or ya dont.

I have to agree with u there, i have never trained calves in my life yet everybody asks me what i do to get such big calves.. When i say nothing they call bullshit lol i call mine jobsite calves, carrying shit up and down ladders etc

By the way mate good to see you keeping everyone up to datebwith your progress during this program and glad to see its been of benefit.. Dare say i might give this a go

 

[gr8whitetrukker]

So the only REAL issue I'm having with this program is there isn't enough "pump" work. I try my best on the ancillary work but it's not enough real volume to hit that point in the working sets where I need to be. I really don't know how to fix that besides adding more sets to the ancillary stuff.

I see the shining points of this program and that is leaning toward strength. I'm hitting pretty awesome numbers on the strength side of things. Even for just a cruise. Some hypertrophy benefits. I perform the compound movements like the old powerlifter in me. Too bad strength doesn't equal size gains. Any successful BB knows this.

These are my thoughts

 

[Gobuckeyes0122]

If anyone is interested in calf work on this routine, I recommend the following:

Standing Calf Raises 5 sets for 15 reps
Seated Calf Raises 5 sets for 20-25 reps

Performed ED or EOD.

I do this ED at the end of the workout or about half way through my accessory work (I finish the other half once calf work is done). I wouldn't go anymore infrequently than EOD.

I have some theories on calf work and why it's such a difficult muscle to grow, but for now my recommendation is mostly just using higher rep ranges while still being progressive with the weight. I don't think that intensity is very important for this muscle.

I started doing them on days 1,3,5. I also threw in some Arnold presses on days 2,4,6. I'm really liking this workout.

 

[TANGO.ECHO.KILO]

So the only REAL issue I'm having with this program is there isn't enough "pump" work. I try my best on the ancillary work but it's not enough real volume to hit that point in the working sets where I need to be. I really don't know how to fix that besides adding more sets to the ancillary stuff.

I see the shining points of this program and that is leaning toward strength. I'm hitting pretty awesome numbers on the strength side of things. Even for just a cruise. Some hypertrophy benefits. I perform the compound movements like the old powerlifter in me. Too bad strength doesn't equal size gains. Any successful BB knows this.

These are my thoughts

with the amount of compound movements centered around body weight, someone at your current size I suspect would lean up significantly early on. I would think that after tightening up, if the intensity and frequency is kept high you would continue to gain "mass" over time, but the muscle "quality" would be significantly greater.

Where is your bodyweight @ compared to when you started? Are you retaining the size you had while increasing strength even with reduced calories? That would seem like a win to me...

 

[Xlgx]

Those that are running this program. How long are your training sessions approx?

 

[gr8whitetrukker]

Those that are running this program. How long are your training sessions approx?

Jesus man on squat days it takes me 2 hrs
B workouts only last about 1:15. I can breeze thru the incline, pulldowns and deads. The squats? They kill me and they should of your doing at the 85% 1rpm

 

[gr8whitetrukker]

with the amount of compound movements centered around body weight, someone at your current size I suspect would lean up significantly early on. I would think that after tightening up, if the intensity and frequency is kept high you would continue to gain "mass" over time, but the muscle "quality" would be significantly greater.

Where is your bodyweight @ compared to when you started? Are you retaining the size you had while increasing strength even with reduced calories? That would seem like a win to me...

Yes I'm doing all that and more. Losing slow, which is the plan, about 1-1.5 lb a week. Im just at the same strength level as when I cycle which is the most telling part. I'm just cruising and pushing and pulling the same poundages. Yes the program works. Yes every program I ever tried has worked to some degree. What I'm saying is this program leans heavily toward performance. Performance doesn't mean your building properly. You can lift all the weight in the world and remain the same physique wise.