[quote]Hanley wrote:
surfninja311 wrote:
For those of you who insist the volume is to high heres Kaz’s program. You can also look at the metal militias raw bench routine and countless other time tested powerlifting routines with high volume. People have to remember there is more then one way to train.
The Bulgarian’s in there prime trained for 8 hours a day.
Jeff Magruder’s bench routine along with countless others included flies and fly variations.
I do apologize for writing this because there have been quite a few helpful posts as well.
Monday
Bench (heavy) warm up, then 4 sets x 10 reps
Wide Grip Bench 3 sets x 10 reps
Narrow Grip Bench 3 sets x 10 reps
Front Delt Raise 4 sets x 8 reps
Dumbell Seated Press 4 sets x 10 reps
Side Delt Raise 4 sets x 10 reps
Lying Tricep Push (after 2 warm up sets) 6 sets x 10 reps
Tricep Push Down 4 sets x 10 reps
Tuesday
Squat (heavy) warm up, then 4 sets x 10 reps
Deadlift (light) warm up, then 3 sets x 10 reps
Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps
Seated Hammer Curls 4 sets x 12 reps
Standing Curl 4 sets x 10 reps
Close Grip Chin Ups 3 sets x max on each set
Seated Row 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps
Thursday
Bench (light) warm up, then 3 sets x 10 reps
Wide Grip Bench 3 sets x 10 reps
Narrow Grip Bench 3 sets x 10 reps
Dumbell Seated Press (heavy) warm up, then 4 sets x 8 reps
Front Delt Raise 4 sets x 10 reps
Tennis Backhand Cable Extensions 4 sets x 10 reps
Prone Tricep Extension 4 sets x 10 reps
Saturday
Deadlift (heavy) warm up, then 4 sets x 8 reps
Squat (light) warm up, then 4 sets x10 reps
Shrugs (heavy) 4 sets x 10-15 reps
Seated Hammer Curl 4 sets x 8 reps
Concentration Curl 4 sets x 12 reps
One Arm Row - 3 positions 3 sets x 10 reps
Wide Grip Pull (down to chest) 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps
(Ab Work When Possible)
Sorry to break it to you, but you’re not Bill Kazmier. You’re not a Bulgarian weightlifter, and you’re not one of Bill Crawford or Seb Burns crew.
You seem to have made your choice as to what you’re doing inspite of everyone’s advice. It would appear you were just looking for a rubber stamp, and having not received it you’ve decided to prove you’re “right” by citing high volume training cycles used by the worlds best.
Here’s some news, you’re not the worlds best. There’s very few of us here that are even close to that level. Instead of looking at what they’re doing now, find out how they got there. The Bulgarian’s didn’t just straight into 6x a day training. The MM guys didn’t just start doing probably 40-50 sets on the bench each week. They build up to them. And their approaches as you pointed out are tried and tested. Yours is not.
It REALLY looks like you have volume for volumes sake. If you were training everything as hard as you could there’d be no need for all that extra volume. I’m seeing great results from just using 4/5 different exercises instead of the 6-8 I had been doing, and just hitting the smaller number as hard as I possibly can each and every time. Trust me, if you’re doing this you won’t be crying out for more volume.
Alot of people who’ve given advice here are a lot stronger than you. I’d be willing to bet they weren’t just born that way. It took hard work and intelligent programming. Maybe you should listen to the suggestions.[/quote]
Your not Sheiko but you follow his programming. As far as I know the numerous people on the site that follow westside protocols aren’t Louie Simmons or world ranked powerlifters.
Sorry Hanley but if you want to start preaching “don’t follow professional programs” maybe you should take your own advice, make your own program, and go preach to the rest in the westside powerlifting thread. I’m not overtraining I know this because I’m progressing. It doesn’t even seem you have the experience to know what your talking about.
Maybe you should quit posting 300 times a day increase your volume and you wouldn’t be so damn skinny?