Go Back   Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals

Hyper Abbreviated Routine

Personal Journals discussion on Hyper Abbreviated Routine, within the Members Section; ^^ You should conduct a scientific test before you offer to give it around like this....


Reply
 
LinkBack Thread Tools Display Modes
Old 12-13-2009, 05:58 PM   #171
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

^^ You should conduct a scientific test before you offer to give it around like this.
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 12-14-2009, 02:54 PM   #172
Pitysister
Rank: Light Heavyweight
Experience: > 1 Year
 
Pitysister's Avatar
 
Join Date: Aug 2007
Posts: 4,221
Country:

Gender:
Default

good point....maybe i'll give 3 people 92% of office. and 3 people 95% of it.

and then one other person i'll give 1% once every 8 days to see if it works better for them.

make sense?

Pitysister's Sig:

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

And when you seek forgiveness
You will see there is no god
And for all eternity
You will cry my name
Pitysister is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 12-14-2009, 04:31 PM   #173
Ross86
Rank: Light Heavyweight
Experience: > 1 Year
 
Ross86's Avatar
 
Join Date: Jan 2007
Location: NC
Posts: 3,268
Country:

Gender:
Send a message via AIM to Ross86
Default

I thought you were supposed to give them 95% of it every 8 days. Or 93% if you didn't want them to get burned out. What's the 1% for? It would be funny if you didn't even have a spare copy of office.

Ross86's Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Ross86 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 12-14-2009, 05:35 PM   #174
Pitysister
Rank: Light Heavyweight
Experience: > 1 Year
 
Pitysister's Avatar
 
Join Date: Aug 2007
Posts: 4,221
Country:

Gender:
Default

the 1% is the "control" for the experiment.
Pitysister is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 12-18-2009, 06:37 AM   #175
Kinryoku
Rank: Member
Experience: 7-10 Years
 
Kinryoku's Avatar
 
Join Date: Aug 2008
Posts: 100

Gender:
Default

ahaaah it was quiet funny ! BTW I continue my test on frequency. I think it's a good test to see how often I need to train. The test is espcially good on the Floor Press because both arm are equally weak. On the Curl the situation is different... I'll probably have to reconduct the test next month.

Today :

Floor Press Right and Left : 40kg
Curl Left Arm : 27.5kg
Curl Right Arm : 24kg
Deadlift : 142.5kg

No energy for the deadlift... but the rest was as easy as it should be (~1x3RM). Only the Left Curl was a little bit too hard, probably due to the 1RM of the last week. I'm weaker now and thus probably trained around 2RM instead of 3RM. So I'll stay at 27.5kg for a few workouts instead of adding 0.5kg per workout.
Kinryoku is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-18-2010, 10:40 AM   #176
Kinryoku
Rank: Member
Experience: 7-10 Years
 
Kinryoku's Avatar
 
Join Date: Aug 2008
Posts: 100

Gender:
Default

The adventure continues in 2010, always One Rep Training but I did a few adjustments.

1) I start all my workouts with ~85% on Deadlift. If it's easy/fast I train, if not I rest another day. I do it to always be sure to train when I have enough 'central energy' (CNS output). In 2009 even with my Single Rep at 95% I managed to overtrain and didn't really understood why. I think it was due to the fact that I often trained while beeing tired (lack of sleep or others factors) and thus the 'easy lift' (95%) turned into a max or near max effort too often, leading to overtraining. That's the major change in my training for 2010.

2) I also decided to stop my tests for the moment because I have enough data on what works : 1x95% once every 4 days. If I lift less than 90% there is no gain or very slow gains, and above 95% I overtrain quickly. So there is an optimum load-range around 92-95% (2-3RM). I tested a lot of time higher frequencies but I never made better gains compared to 1/4 days and thus I train once every 4 days which is probably close the 'optimal frequency for the different muscular groups'. I should have test lower frequencies (I only tested once 1/12 days and 1/8 days) but I'll do it later. I also did several tests on volume but as expected it didn't made any difference. In the first 6 months of 2010 I want to focus on progression rather than experimenting.

Once again I have to restart with relatively light loads in january but I won't repeat the mistakes of 2008-2009 and thus I'll probably make progress

Deadlift : 135, 145kg
Overhead Press : 55kg (just started again after 1-2 years off)
Floor Press Left Arm : 39kg
Floor Press Right Arm : 41kg
Curl Left Arm : 28kg
Curl Right Arm : 26kg

Sometimes I also do a pendlay row or upright row.
Kinryoku is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 03-18-2011, 07:02 AM   #177
Kinryoku
Rank: Member
Experience: 7-10 Years
 
Kinryoku's Avatar
 
Join Date: Aug 2008
Posts: 100

Gender:
Default

Hello guys I'm back there ! With new performances and a new training method

(straight back) Deadlift : 10*1*135kg (10 singles with less than 10 seconds of rest)
Curl (back against a wall): 10*24kg (strongest arm)
Floor Press : 10*40 (strongest arm)

I stoped with the One rep Training, probably that the time under tension was too low. Now I train with a set of 6 repetitions at 10RM and I don't increase the load for 3-5 weeks and it works much better. I do only one set per exercise and only 3 exercises (DL, Floor Press and Curl) but the set is very hard, I'm only four reps short to failure. I could probably do a set of 2-3 reps but for the moment to be sure to have a time under tension long enoug I do 6 reps.

I do each exercise every other day and thus I train nearly everyday. I might change the frequency later if I found I can train less often and obtain the same gains. I may also test 3 sets versus 1 even if I'm already totally convinced that one set is optimum.

Long time without posting because I was working on this new method it tooks me months and months of tests (failure) to get it. This time for sure I'll get stronger

I hope everybody is fine ! Wolf might be a BEAST now I'll check !
Kinryoku is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 04-09-2011, 05:54 AM   #178
Kinryoku
Rank: Member
Experience: 7-10 Years
 
Kinryoku's Avatar
 
Join Date: Aug 2008
Posts: 100

Gender:
Default

I made some new PR

Deadlift: 10*1*140kg PR
Curl Left Arm: 9*25kg (strongest arm)
Floor Press: 10*41 (strongest arm)

Now I train at 91-92% of my 6-10RM for one set every other day. Today I did:

Deadlift: 6*1*135
Curl Left Arm: 9*23
Curl Right Arm: 7*20.5 (much weaker than the left....)
Floor Press Right Arm : 10*38
Floor Press Left Arm : 8*38.5

Everything was easy, excepted maybe the Floor Press right arm a little bit harder but that's ok. NExt weekend I'll go to failure with the right side for new PRs. Now I make PR every month around 91-92% was the right intensity compared to 95% and over. Plus, I do a set instead of a single (not enough time to fatigue the muscles).

Tomorrow I'll train the right side and maybe the Deadlift too.
Kinryoku is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 04-17-2011, 09:04 AM   #179
Kinryoku
Rank: Member
Experience: 7-10 Years
 
Kinryoku's Avatar
 
Join Date: Aug 2008
Posts: 100

Gender:
Default

New PRs

Floor Press Right Arm: 10*43kg +2kg
Curl Right Arm: 8*23kg +0.5kg + 1 rep

Again a success. Unfortunotely I'll have to stop training for around 2 weeks due to a minor surgery and maybe a much bigger if there is problems... too bad I was making good progress but that's life, I'll be back.
Kinryoku is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 07-31-2011, 02:09 AM   #180
winkless
Rank: New Member
 
Join Date: Jul 2011
Posts: 10

Default

the thread is good though...
winkless is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 07:30 PM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.