for me
-bent over barbell rows*
-High intensity training**
-thinking i could lose weight without cardio.
*I do much better with dumbbell rows, hammer rows, or t-bar rows.
**by this i mean Dr.dardens stuff not lifting heavy weight.
contrary to other posters i got my best results (weightloss) doing low carb, and best lean gains doing carb backloading (fairly moderate). But i still have a long way to go compared to most posters here, so grain of salt and all that.
Lat pulldowns never put any meat on my lats, did much better after I switched to doing pullups twice a week. Same with kroc rows, great for lower traps but didn’t do much for my lats. 2 hand DB rows worked better. Db’s works better for chest growth than barbells, and dips work better for triceps than anything I’ve tried.
[quote]Crios wrote:
Lat pulldowns never put any meat on my lats, did much better after I switched to doing pullups twice a week. Same with kroc rows, great for lower traps but didn’t do much for my lats. 2 hand DB rows worked better. Db’s works better for chest growth than barbells, and dips work better for triceps than anything I’ve tried.[/quote]
Small derail, but would you happen to be a fan of Phil Hernon’s principles?
[quote]Spidey22 wrote:
[quote]Crios wrote:
Lat pulldowns never put any meat on my lats, did much better after I switched to doing pullups twice a week. Same with kroc rows, great for lower traps but didn’t do much for my lats. 2 hand DB rows worked better. Db’s works better for chest growth than barbells, and dips work better for triceps than anything I’ve tried.[/quote]
Small derail, but would you happen to be a fan of Phil Hernon’s principles? [/quote]
yes, I’m a client of his.
[quote]Crios wrote:
[quote]Spidey22 wrote:
[quote]Crios wrote:
Lat pulldowns never put any meat on my lats, did much better after I switched to doing pullups twice a week. Same with kroc rows, great for lower traps but didn’t do much for my lats. 2 hand DB rows worked better. Db’s works better for chest growth than barbells, and dips work better for triceps than anything I’ve tried.[/quote]
Small derail, but would you happen to be a fan of Phil Hernon’s principles? [/quote]
yes, I’m a client of his.
[/quote]
Awesome. I recently contacted him about working with him. Glad to see someone else on the board who has experience with him. I’ll send you a PM.
Another thing that doesn’t work for me: trying to improve a muscle by hitting it only once a week
Switching from strength trining to body building, made me fat and weak, butt hats how everyone was training in prison. Oh ya being in prison didn’t work fof me.
[quote]Michael Crehan wrote:
Another thing that doesn’t work for me: trying to improve a muscle by hitting it only once a week[/quote]
hahahahahaha
Man I have NEVER understood that approach.
typing on my keyboard
@ anytimeJake— Haha I hate to derail this thread but were you really in prison? Can’t tell if that was sarcasm or not… No disrespect if you were, just curious.
Drinking 5 times a week and trying to make any sort of progress besides getting fat.
Full body training
Supplements (protein powders, creatine, etc)
[quote]wannabebig250 wrote:
So, um…what exactly does that leave that DID work for you?
Ya started another thread about it in (Get a life) latter
[quote]Aragorn wrote:
[quote]wannabebig250 wrote:
So, um…what exactly does that leave that DID work for you?[/quote]
a hybrid of dorian yates HIT and max OT. made more progress in the last month of 2012 than i did all year
Close Grip Bench Press has probably few good uses, sport specific type stuff where pushing/pulling/grappling come into play.
Football, Martial Arts, Wrestling, Hockey, shit like that.
Yes I said SPORT SPECIFIC, because if you think you are going to run fast from hamstring curls and NOT pull a muscle, come pull my finger.
[quote]wannabebig250 wrote:
[quote]Aragorn wrote:
[quote]wannabebig250 wrote:
So, um…what exactly does that leave that DID work for you?[/quote]
a hybrid of dorian yates HIT and max OT. made more progress in the last month of 2012 than i did all year[/quote]
Mind elaborating a bit more than that?
[quote]LoRez wrote:
[quote]wannabebig250 wrote:
[quote]Aragorn wrote:
[quote]wannabebig250 wrote:
So, um…what exactly does that leave that DID work for you?[/quote]
a hybrid of dorian yates HIT and max OT. made more progress in the last month of 2012 than i did all year[/quote]
Mind elaborating a bit more than that?[/quote]
sure. basically on my big compounds for that muscle group i do one set in the 4-6 range and a 2nd lighter on in the 6-10 range, both heavy as shit and to complete failure to the point where im grinding out the last rep for a few seconds. only 1 or 2 light warmup sets before those just to get my CNS used to the movement pattern.
on the isolations i do 1 or 2 warmups and one hard set to failure in the 6-10 range.
so back day lets say would be:
pullovers 2 warmup 10-15 reps, 1 work set 6-10 reps
pulldowns 2 wm 8-12, 1 ws 6-10
deadlifts 2 wm 4-6, 1 ws 3-5 1 ws 6-8
dummbbell rows 1 wm, 1 ws 4-6 1 ws 6-10
some upper back row, 2 wm 10-15, 1 ws 6-10
shrugs, 2 wm 8-12, 1 ws 6-12
so for back im ONLY doing 8 work sets to failure, but im completely demolished and sore as fuck the next few days. nothing fancy here, just a balls to the wall approach done in under an hour and going home to eat and recover.
shoulders day, which has put some great size on in a short time compared to the rest of the year was:
smith military press 2 wm 10-15, 1 ws 4-6, 1 ws 6-8
DB lateral raises 1 wm, 1 ws 6-8
machine lateral raises 1 wm, 1 ws 6-10
rear delt machine 2 wm, 1 ws 8-12
very simple stuff. i tried that new fad of doing all your laterals first and hitting presses last…yea, no. my shoulders need some heavy poundages to grow.