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Trucelts journal: "Do your work, son!"

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  • Trucelts journal: "Do your work, son!"

    debated whether I wanted to start a new journal or just continue the old one so i checked and saw that i hadnt updated the old one since july7th. Nope gonna have to let that one fade into obscurity....(like my little journal on IM with all 3 of its regaular readers could get anymore obscure??)

    Heres a little recap so we can start this right, got back from a two week vacation in Chicago to see family last wednesday. But was off from the gym a day prior and few days after getting back so i was out of hte gym for almost 3 weeks. Trip was (for the most part) good, got see my brother and sister and all my nieces and nephews includidng two who came hoem form school to see me and my family. I ate some great food and made sure to drink at least a few beers everyday.

    Prior do my vacation i did 11 weeks of P/RR/S using a lot of John Meadows training ideas especially for my RR and S weeks. Since I returned i started back on whole-body, 3X/week training with hard cardio and core/calves on the other 3 days. The routine itself is from CS Sloan (Robb sent it to me a long time ago) and is a hypertrophy routine using volume for progression.
    '17 USAPL Chicago Raw
    17 AAU Super Total
    '16-AAU Hi
    '15-USPA Metro
    '15-USPA State
    '15-AAU HI
    '14-AAU HI
    '14-USPA Metro
    '14-WABDL Sonny's
    '14-USPA State
    '14-HI Strongman
    '13-USPA
    '13-WABDL Sonny's
    '13-USPA State
    '13-AAU HI
    '11-USPA Metro
    '10-NPC Stingrey
    '09-NPC Islands
    '09-NPC Stingrey
    '09-ABA Islands
    '02-ABA Islands
    '02-ABA IronWorks
    '01-NPC Paradise Cup
    '01-ABA Olympia
    '01-ABA Islands
    '00-NPC Nat.Tri-State
    '00-INBF Musclefest
    '98-NGA Ill
    '98-INBF Ohio

  • #2
    Heres a summary of the main points of this training program:

    The Principles of Mass Construction

    So, what are the cutting-edge training principles that will allow you to pack on the most muscle growth in the shortest time possible? Well, there are several. I’ll start by discussing the most important principle, and then the others that fall into place once you understand the first one.

    Principle Number One: Volume is King!

    “Whoa!” some of you are saying. “Hold your friggin’ horses, Sloan, ‘cause there’s no way this principle can be right! We’ve read Mike Mentzer, and while we might not agree with everything he had to say, we do know that less is better.”

    Not so fast. Not only is less not better, but more is a hell-of-a lot better. The key is just knowing how to apply the volume, when to pour it on and when to back off. But we’ll get to that backing off stuff in a little bit. First, I want to spin a little tale about myself – how I first discovered there might be a lot more to this volume stuff than I ever realized.

    A few years ago, I was training for a powerlifting meet down here in the Deep South. A couple of training partners I lifted with wanted to try one of those crazy Russian-style squat routines. I decided what the hell, might as well give it a shot. But if we were going to follow a Russian-style squat routine, then we were going to do the entire program. We were going to train our bench presses and deadlifts Russian-style just the same.

    The program we followed had us hitting the bench press three times per week, squatting twice each week, and deadliftng twice each week. The squatting and deadlifting were both done on different days, which meant that we were training our hamstrings, glutes, and lower back a total of four times each week. And none of the workouts we did were light on volume.

    I definitely had my reservations at first. But after a few weeks, I was sold. My squat had never been stronger, and my deadlift and bench press were increasing. The only problem: I was gaining too much muscle, funny as that may sound. This routine wasn’t for someone trying to stay in a weight class, but it was fantastic for a trainee trying to pack on the pounds. I had to actually decrease the amount of work I was doing in each workout in an attempt to stay in my weight class.

    But I had learned my lesson, one that I am now applying to my new hypertrophy workouts. Volume definitely rocks! You just need to know how to manipulate it to get the best results. That’s where the following principles come in.

    Principle Number Two: Volume Might be King but Squatting is Queen
    If you don’t gain anything else from this article, at least learn this: volume training combined with lots of squatting is the most sure-fire way imaginable to pack on the muscle mass.

    You want to increase your bench press? Squat more. You want to gain 30 pounds of muscle? Squat more. You want big arms more than anything else in the world? Squat more.

    In case you haven’t figured it out, all of those above answers had one thing in common. You’ve got to squat if you are serious about gaining muscle mass.

    Principle Number Three: Full Body Workouts are the Best

    If volume is king and squatting is queen, then full body workouts are the aces up your muscle-building sleeve.

    Full body training is “the bomb” for several reasons. First, training the whole body seems to promote overall growth better than “split” training. It acts as an anabolic catalyst, so to speak, triggering growth everywhere, even if only a few exercises are performed.

    Second, full body workouts allow you to train each bodypart more frequently. Yep, you just read that correctly. Frequent is good. Recently, it has become almost a fad to train infrequently and irregularly. The rationale has been that increased rest between workouts will aid recovery, and therefore growth and strength. It sounds simple, it sounds like it will work, but unfortunately for many that have tried it, it just doesn’t work that way.

    While it’s true that you can’t train heavy more than once-per-week (at least until you become very advanced) you can train several times each week using workouts that aren’t that heavy.

    Look at all of the great lifters from the past sixty years (especially the ones that weren’t on steroids) who had fantastic physiques and were freaky strong, and you won’t find any of them that got great results from infrequent training. From Marvin Eder to Bill Pearl to Arnold Schwarzenegger to Pat Casey to (current World’s Strongest Man champion) Mariusz Pudzianowski, all of them trained (or train) each muscle group at least twice per week.

    Also, if you look at all of the good systems of training over the last twenty years—from Bill Starr’s full body 5x5 workouts to Louie Simmons’s Westside Barbell system, to the full-body powerlifting methods of Russian coach extraordinaire Boris Sheiko, to the “grease the groove” training of Pavel Tsatsouline—the one thing these workouts all have in common is they train the major lifts frequently.

    To put this in perspective, consider this quote by the great Russian strength coach and current director of the biomechanics laboratory at Penn State University, Vladimir Zatsiorsky: “You need to train as often as possible while being as fresh as possible.”

    And if all of that is not enough, I’ll give you one more reason to give full body workouts a try: Marvin Eder, pound for pound the greatest strength athlete/bodybuilder to ever walk the planet. In the 1950s, Eder had 19-inch arms at a bodyweight of 198 pounds. He could squat 550 pounds for 10 reps, bench press 510 for a single, and do standing overhead presses with 365. In addition, he once did the mind-boggling feat of cranking out 1,000 dips in 17 minutes. And he built his physique using whole body workouts, training three days each week.

    Principle Number Four: Stay Away from Failure

    When training with high volume (lots of sets, full-body workouts three days each week) you want to, for the most part, stay the heck away from muscle failure. You’ve probably heard the phrase “You can either train hard or you can train long, but you can’t do both.” Well, that statement happens to be right on, but most people just don’t understand that training long is better than training to failure.

    Despite the fact that this program I’m outlining is state-of-the-art, it’s not really anything new. Bodybuilders of old knew very well that it was better to train long that it was to train hard. Most of your classic bodybuilders from the ‘60s and before trained their muscle groups three times each week. They didn’t do this because they read some new-fangled study that told them that was the best way to go. They trained this way because they attempted every bodybuilding workout under the sun, and this was what worked best for them. And they knew that in order to train their muscle groups that frequently, they would have to avoid muscle failure.

    Principle Number Five: Keep Your Reps Moderate

    When training with a lot of volume, you want to avoid a couple of things. One, you don’t want to train with incredibly heavy weights. Why? Because you will be approaching failure or hitting failure on all of your sets. And, as we saw in our fourth principle, failure bad. In other words, you can’t do 10 sets of max triples and not expect to burn out.

    Now, this doesn’t mean that you can’t do 10 sets of 3; it just means that the weight needs to be only moderately heavy if the reps are going to be that low. Also, keep in mind that when trying to build maximum muscle mass—not maximum strength—your reps can be a little higher.

    The second thing you need to avoid when training with a lot of volume is doing too many reps on each set. High rep sets combined with a high number of sets can add up to too much workload in a single workout. This is what leads to overtraining, not volume workouts in and of themselves.

    What’s an ideal rep range for a bodybuilder solely interested in building muscle? I’d say anywhere between 6-12 reps, with 6 to 8 being best.

    Principle Number Six: Know When to Back Off
    Funny thing about those Russian workouts my lifting partners and I were doing: every four weeks, the volume would drop for one week. I’ve noticed something else about all other great workout programs that rely on volume, whether it’s a Soviet-inspired squat regimen or a Westside bench workout. Almost every one of them takes a break after three weeks of hard training. This doesn’t mean you have to lay off for an entire week; it just means cutting back on sets and reps.

    In fact, little Principle Number Six here is the key to making big gains with volume workouts. And, in case you haven’t figured it out, not backing off every few weeks is the reason why most people get absolutely nowhere when training with high-volume.

    Creating the Ultimate Workout

    Okay, knowing the above factors, just what in the world would a really great training program look like incorporating these principles? I think it would look a lot like the one that follows. This might not be the ultimate program ever created for packing on muscle, but I don’t think you could ever find one much better, either.

    What follows is a four-week cycle. Read the entire program and study it several times before hitting the gym. When we get done with the program, I’ll give you a little advice to keep the gains coming longer than just the four weeks.
    Last edited by trucelt; 10-24-2012, 11:51 PM.
    '17 USAPL Chicago Raw
    17 AAU Super Total
    '16-AAU Hi
    '15-USPA Metro
    '15-USPA State
    '15-AAU HI
    '14-AAU HI
    '14-USPA Metro
    '14-WABDL Sonny's
    '14-USPA State
    '14-HI Strongman
    '13-USPA
    '13-WABDL Sonny's
    '13-USPA State
    '13-AAU HI
    '11-USPA Metro
    '10-NPC Stingrey
    '09-NPC Islands
    '09-NPC Stingrey
    '09-ABA Islands
    '02-ABA Islands
    '02-ABA IronWorks
    '01-NPC Paradise Cup
    '01-ABA Olympia
    '01-ABA Islands
    '00-NPC Nat.Tri-State
    '00-INBF Musclefest
    '98-NGA Ill
    '98-INBF Ohio

    Comment


    • #3
      nice, mind posting up the routine itself?

      Comment


      • #4
        Very cool to see, I'm experimenting with some high frequency stuff also. Right now is chest and lats but full body after this meet.
        For Training Inquiries go see the HNIC [email protected] anything else is uncivilized

        Comment


        • #5
          Originally posted by steve302 View Post
          nice, mind posting up the routine itself?
          I second the notion.... would love to learn more about it

          Comment


          • #6
            x3. You've got traffic now!
            You're perfect, yes it's true. But without me...you're only you.

            Comment


            • #7
              SORRY, IT'S A COPY AND PASTE BUT IT'S ALL THERE

              A Formula for Mass Construction

              Week 1

              Day 1

              Squats 5 x 8

              Bench presses 5 x 8

              Wide-grip chins 5 x 8

              Superset

              Barbell curls 5 x 10

              Dips 5 x 10

              Incline situps 5 x 15

              Day 2

              Sumo deadlifts 5 x 6

              Standing dumbbell presses 5 x 8

              Dumbbell curls (per arm) 4 x 10

              Skull crushers 4 x 10

              Incline situps 5 x 15

              Day 3

              Squats 5 x 8

              Incline-bench presses 5 x 8

              Bent-over rows 5 x 8

              Superset

              Preacher curls 5 x 10

              Pulldowns 5 x 10

              Incline situps 5 x 15

              Week 2

              Day 1

              Squats 6 x 8

              Bench presses 6 x 8

              Wide-grip chins 6 x 8

              Superset

              Barbell curls 6 x 10

              Dips 6 x 10

              Incline situps 5 x 20

              Day 2

              Sumo deadlifts 6 x 6

              Standing dumbbell presses 6 x 8

              Dumbbell curls (per arm) 6 x 10

              Skull crushers 6 x 10

              Incline situps 5 x 20

              Day 3

              Squats 6 x 8

              Incline-bench presses 6 x 8

              Bent-over rows 6 x 8

              Superset

              Preacher curls 6 x 10

              Pulldowns 6 x 10

              Incline situps 5 x 20

              Week 3

              Day 1

              Squats 8 x 8

              Bench presses 8 x 8

              Wide-grip chins 6 x 10

              Superset

              Barbell curls 8 x 10

              Dips 8 x 10

              Incline situps 5 x 25

              Day 2

              Sumo deadlifts 8 x 6

              Standing dumbbell presses 8 x 8

              Dumbbell curls (per arm) 8 x 10

              Skull crushers 8 x 10

              Incline situps 5 x 25

              Day 3

              Squats 8 x 8

              Incline-bench presses 8 x 10

              Bent-over rows 8 x 10

              Superset

              Preacher curls 8 x 12

              Pulldowns 8 x 12

              Incline situps 5 x 25

              Week 4

              Day 1

              Squats 3 x 8

              Bench presses 3 x 8

              Wide-grip chins 3 x 8

              Superset

              Barbell curls 2 x 10

              Dips 2 x 10

              Incline situps 2 x 15

              Day 2

              Sumo deadlifts 2 x 6

              Standing dumbbell presses 2 x 8

              Dumbbell curls (per arm) 2 x 10

              Skull crushers 2 x 10

              Incline situps 2 x 15

              Day 3

              Squats 3 x 8

              Incline-bench presses 3 x 8

              Bent-over rows 3 x 8

              Superset

              Preacher curls 2 x 10

              Pulldowns 2 x 10

              Incline situps 2 x 15

              Tips

              • Train three nonconsecutive days each week. The most popular days are Monday, Wednesday, and Friday.

              • All sets listed are work sets. Perform one or two warmup sets on each exercise.

              • Only the last set or two of each exercise should approach muscular failure.

              • When in doubt, use less weight, not more.

              • Rest two to three minutes between sets.

              • The program is designed so that each week builds on the previous one. That means you do not miss a training session.

              • The last week is your back-off week.

              • When you’re finished with the fourth week, you can either start the program over again for another four-week cycle or create a workout of your own based on the principles you have learned.
              For Training Inquiries go see the HNIC [email protected] anything else is uncivilized

              Comment


              • #8
                Same weight through all sets? I'm presuming so, just want to be clear.
                You're perfect, yes it's true. But without me...you're only you.

                Comment


                • #9
                  Okay heres the low-down as there was quite a few pages that i did NOT include...

                  week #1- 5 sets
                  week #2- 6 sets
                  week #3- 8 sets
                  week #4- deload

                  use the same weight for all designated work sets...also the goal here is not to be adding weight to the bar, its about adding to the total volume. With that kind of addition to voulme even if you didnt go up much in weight from week #1 to week #3 you still progressed by virtue of the added workload....also keep in mind this training is NOT to failure but doesnt mean you arent training VERY HARD. The last set each week should be a ball-buster...

                  i changed a few things based upon my unique needs. AS i am coming off a 3 week lay-off and before that more traditional BB-style training i wanted to give myself 2 weeks to "set baselines, and ramp things up" so i stretched up the volume increase a bit, heres what my lay-out looks like:

                  week 1- 3 sets
                  week 2- 4 sets
                  week 3- 5 sets*
                  week 4 -6 sets*
                  week 5- 7 sets *
                  week 6- either 8 sets or deload

                  the asterisk denotes what i consider my "work weeks" and the first 2 weeks are for gettting back in the training groove and allowing my intensity to ramp up a bit

                  Also because of injuries and goals I tweaked the exercises a bit but kept true to the foundnation of squatting and pulling heres my split:

                  MONDAY
                  1) SQUAT
                  2) DB INCLINE PRESS
                  3) RACK PULL
                  4) PULL-UPS
                  5) EZ-BAR CURLS/SKULL CRUSHERS (superset)

                  WEDNESDAY
                  1) SUMO DL
                  2) STANDING MILITARY
                  3) GOOD MORNINGS
                  4) PULL-UPS
                  5) HAMMER CURLS/KNEELING DIPS (superset)

                  FRIDAY
                  1) SQUAT
                  2) DB FLAT BENCH
                  3) SHRUGS
                  4) PULL-UPS
                  5) EZ-BAR CURLS/SKULLCRUSHERS

                  I dropped the BB chest exercises due to previous injuries, and added Rack Pulls and GM's because i didnt think there was enough posterior-chain work. For the pull-ups i'll vary the grip from wide, medium and close....
                  Last edited by trucelt; 10-25-2012, 10:47 PM.
                  '17 USAPL Chicago Raw
                  17 AAU Super Total
                  '16-AAU Hi
                  '15-USPA Metro
                  '15-USPA State
                  '15-AAU HI
                  '14-AAU HI
                  '14-USPA Metro
                  '14-WABDL Sonny's
                  '14-USPA State
                  '14-HI Strongman
                  '13-USPA
                  '13-WABDL Sonny's
                  '13-USPA State
                  '13-AAU HI
                  '11-USPA Metro
                  '10-NPC Stingrey
                  '09-NPC Islands
                  '09-NPC Stingrey
                  '09-ABA Islands
                  '02-ABA Islands
                  '02-ABA IronWorks
                  '01-NPC Paradise Cup
                  '01-ABA Olympia
                  '01-ABA Islands
                  '00-NPC Nat.Tri-State
                  '00-INBF Musclefest
                  '98-NGA Ill
                  '98-INBF Ohio

                  Comment


                  • #10
                    Also i don't wear/use any asst gear, so no belts or straps. I do weara wrist wraps...I have tiny wrists and they hurt if I don't use them...

                    The other thing I didn't mention is this:
                    Tue/Thu/Sat- calves, core, cardio

                    I train calves following the same set scheme as my workouts. For abs I'm trying to use more functional moves and get away from the standard leg raises and crunches. I also include a few sets of either hypers or rev hypers on these days.

                    Cardio is 30 minutes of either incline treadmill or stairmaster
                    Last edited by trucelt; 10-26-2012, 01:34 AM.
                    '17 USAPL Chicago Raw
                    17 AAU Super Total
                    '16-AAU Hi
                    '15-USPA Metro
                    '15-USPA State
                    '15-AAU HI
                    '14-AAU HI
                    '14-USPA Metro
                    '14-WABDL Sonny's
                    '14-USPA State
                    '14-HI Strongman
                    '13-USPA
                    '13-WABDL Sonny's
                    '13-USPA State
                    '13-AAU HI
                    '11-USPA Metro
                    '10-NPC Stingrey
                    '09-NPC Islands
                    '09-NPC Stingrey
                    '09-ABA Islands
                    '02-ABA Islands
                    '02-ABA IronWorks
                    '01-NPC Paradise Cup
                    '01-ABA Olympia
                    '01-ABA Islands
                    '00-NPC Nat.Tri-State
                    '00-INBF Musclefest
                    '98-NGA Ill
                    '98-INBF Ohio

                    Comment


                    • #11
                      thanks for the details guys.

                      Comment


                      • #12
                        Program looks tough. What you doing for cardio (duration/type, etc)?

                        You miss the Illinois weather yet?..lol. It was 80 2 days ago, and today a high of 48.
                        2005 HOA Natural Classic
                        2006 OCB Midwest
                        2007 ABA Natural Illinois
                        2008 HOA Natural Classic
                        2011
                        NPC Mid-Illinois
                        NPC Midwest Open
                        NPC Natural Grand Prix
                        2012 NGA Clash of the Titans
                        2013
                        USPA Illinois State
                        NGA Heart of America
                        NGA Clash of the Titans




                        SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

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                        • #13
                          umm cardio is tue/thu/sat 30 min of either stairmaster or incline treadmill. Actually we just got back a week ago from Chicago. Weather was great when we were there colder than usual but sunny almost everyday. Had my fill of italian beefs and Sam Adams boston lager/Newcastle
                          '17 USAPL Chicago Raw
                          17 AAU Super Total
                          '16-AAU Hi
                          '15-USPA Metro
                          '15-USPA State
                          '15-AAU HI
                          '14-AAU HI
                          '14-USPA Metro
                          '14-WABDL Sonny's
                          '14-USPA State
                          '14-HI Strongman
                          '13-USPA
                          '13-WABDL Sonny's
                          '13-USPA State
                          '13-AAU HI
                          '11-USPA Metro
                          '10-NPC Stingrey
                          '09-NPC Islands
                          '09-NPC Stingrey
                          '09-ABA Islands
                          '02-ABA Islands
                          '02-ABA IronWorks
                          '01-NPC Paradise Cup
                          '01-ABA Olympia
                          '01-ABA Islands
                          '00-NPC Nat.Tri-State
                          '00-INBF Musclefest
                          '98-NGA Ill
                          '98-INBF Ohio

                          Comment


                          • #14
                            Thanks for posting all of this. I'm "in between" routines/goals/whatever, and this has proven quite interesting.
                            You're perfect, yes it's true. But without me...you're only you.

                            Comment


                            • #15
                              FRIDAY 10/26/12

                              I trained this week and here is this mornings workout:

                              1) SQUAT 3x8:205
                              after not training for a few weeks and then squatting, pulling and squatting again all in the same week my hips were a lil tired but in a good way

                              2) DB FLAT BENCH 60's x9, 10, 12
                              obviously a little light but flat movements are something i need to go slow on jsut to get the ROM back in my right shoulder/pec...

                              3) SHRUGS 3x8:245
                              used straps on these, grip was slipping a bit on the first set so strapped up the 2nd and 3rd, used a lil pause at the top

                              4) PULL-UP 3x7
                              used a wide neutral grip, pretty cool but a lil harder than the standard wide grip.

                              5) EZ-BAR CURLS/SKULL CRUSHERS 3x10:70

                              next week i'll do 3 sets again but bump up all of my weights and the following week started adding the sets in. Calves, Core and Cardio tomorrow....will definitely go easy on calves as my calves have been the sorest theyve been in years this week. The only thing i can thing of is that i ditched my shoes and have been blasting calves barefoot (socks).
                              '17 USAPL Chicago Raw
                              17 AAU Super Total
                              '16-AAU Hi
                              '15-USPA Metro
                              '15-USPA State
                              '15-AAU HI
                              '14-AAU HI
                              '14-USPA Metro
                              '14-WABDL Sonny's
                              '14-USPA State
                              '14-HI Strongman
                              '13-USPA
                              '13-WABDL Sonny's
                              '13-USPA State
                              '13-AAU HI
                              '11-USPA Metro
                              '10-NPC Stingrey
                              '09-NPC Islands
                              '09-NPC Stingrey
                              '09-ABA Islands
                              '02-ABA Islands
                              '02-ABA IronWorks
                              '01-NPC Paradise Cup
                              '01-ABA Olympia
                              '01-ABA Islands
                              '00-NPC Nat.Tri-State
                              '00-INBF Musclefest
                              '98-NGA Ill
                              '98-INBF Ohio

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