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04-14-2005, 08:03 PM
| #31 (permalink) |
| Rank: Member Experience: 5-7 Years  Join Date: Mar 2005 Location: Toronto
Posts: 394
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Gender:  |  Training- Modified. Movment is 3-0-1 Tempo Chest Barbell Bench 4 Sets 8-7-6-5 Reps, Incline Dumbbell Press 30deg 4 sets 8-7-6-5 Dumbbell Fly 10-12 Reps 3 sets ---------------------------------------------------------------------- Legs Squats 6 Sets 6-12 Reps Leg Presses 6 Sets 6-8 Reps Calf Raises 3 Sets 12-15 Reps ------------------------------------------------------------------------ Shoulders Military Press 3 Sets 8-8-6 Dumbell Press 4 Sets 8-6-6-5 Lateral Rases 3 Sets 12-10-8 Bi Barbell Curl 4 Sets 8-6-6-5 Alternate Dumbell Curls 2 Sets 8-6 Hammer Curls 2 Sets 6-6 ------------------------------------------------------------------------- Rest -------------------------------------------------------------------------- Back Dead Lifts 3 Sets - 5-5-4 Lateral Pull Down - 4 Sets 6-8 Reps Barbell Row-- 3 Sets 6-8 Reps Shrugs 3 Sets 8-8-6 Triceps Pressdown 2 Sets 6-6 Close Grip Bench 3 Sets 8-6-6 French Press 3 Sets 8-6-6 ------------------------------------------------------------------------ Rest ----------------------------------------------------------------------- Should I drop reps even lower? |
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04-14-2005, 09:16 PM
| #32 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 3,938
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Gender:   | How did you feel? Did you feel a big difference? Doing that type of tempo ensures you work your fast twitch fibers (which are the biggest) while you work the slow twitch with the higher reps. I don't think you need to go lower than 5 because that would be geared more for strength. I think a good progressive load sequence would be 10,8,6,6,4 ect. instead of 8,7,6,5,... |
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04-14-2005, 10:53 PM
| #33 (permalink) | |
| Rank: Member Experience: 5-7 Years Join Date: Mar 2005 Location: Toronto
Posts: 394
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Gender: | Quote:
It felt really awk at first to be honest. I have always been training with an extremely slow movement, which in the past worked for me. But I will keep on doing this, my weight is falling gradually, I think its a loss in body fat. My diet is a lot cleaner, and im stricter on nutrient timing. Soreness is about the same, maybe slightly more. Its really too soon to tell, I have hit every muscle once with this tempo and routine. I just have to keep on trying. I actually follow a more progressive load sequence, I must not have been thinking clearly after all it is 3 am. Since I am following the 3-0-1 ratio weights have increased dramatically and reps and set have fallen. I will keep this up longer and see how it goes. After all I wasnt making any more gains with my old routine so I will see how this goes. Thanks for all your help | |
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04-15-2005, 09:25 AM
| #35 (permalink) | |
| Rank: Member Experience: 5-7 Years Join Date: Mar 2005 Location: Toronto
Posts: 394
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Gender: | sorry hrdgain, last night was a late night and didnt proofread. What I mean was I count to three on my eccentric movements, pause for 0 seconds then on the concentric use an explosive motion of 1 second. Quote:
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04-17-2005, 10:06 PM
| #36 (permalink) |
| Rank: New Member Join Date: Mar 2005
Posts: 31
Country: 
| Hey Slayer, glad you started this journal lots of good information here. I just want to say don't get discouraged, 190lb @ 5'8'' is damn good and putting on more mass naturally may take some time. Hopefully the new training routine will bring you results. I myself am attampting a clean bulk and I think for results I also have to change and refocus my training and I may try a routine similar to yours. I am wondering, do you do the excersises in the order you listed them? Do you do supersets at all? Approximatly how long do you rest between sets? I would greatly appreciate it of you could answer these questions. Good luck man, glad to see the journal and looking forward to hearing of your progress. |
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04-19-2005, 12:35 PM
| #38 (permalink) |
| Rank: Member Experience: 5-7 Years Join Date: Mar 2005 Location: Toronto
Posts: 394
Country:
Gender: | I myself am attampting a clean bulk and I think for results I also have to change and refocus my training and I may try a routine similar to yours. I am wondering, do you do the excersises in the order you listed them? Do you do supersets at all? Approximatly how long do you rest between sets? I would greatly appreciate it of you could answer these questions. Good luck man, glad to see the journal and looking forward to hearing of your progress.[/quote] I really hope that this training routine will help bring up some more results. I am loosing a bit of weight now, due to exams but once I am done May 5, I will live bodybuilding. I will move into an apartment there and will finally be able to cook my own food and can start a proper bulk. Right now I am living on RES so food choices are limited. Its extremely frustrating weight hasn’t increased in well over a month! I wish you luck on your clean bulk and keep us updated on your progress. I do my exercises in the order that I listed them. I sometimes like to superset arms but I don’t think that worked for me I usually just incorporate drop sets. I normally rest about 2-3 mines for the bigger muscles and 1 min for the smaller muscles. |
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