Absolutely Perfect.
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Absolutely Perfect.
Former U.S. Army Sergeant 11X
Just wanted to thank Bosshogg! I'm new to this forum and as everone know not many people want to help anyone thats's a newby on here!!!! But I have Learned more from this thread that any other one that I have read on here in the past week or more, I used to be Hardcore and worked out for 10 years when i was younger but had a few accidents and Stopped. But I'm about to turn 42 and trying to get Going again and I'm hoping this forum will help me acheive my Goals.. Once Again I would Like to thank Bosshogg for his time Posting this thread!
Danny
You will be surprised how far this type of workout will take you. I am currently doing a workout of his. I have been doing it for about 7 weeks now. You can read a little bit about it on my thread (first timers training log) towards the last page or so of the thread. If you have any quesitons feel free to PM me. I try to check this site about once a day depending on my schedule.
Ageee with everything the boss said. As in all things in life, we humans like to complicate the ass out of them untill we end up going round in circles chasing our own tail getting nowhere. I'm sure everyone has head the old saying "weights work best", well another is "basics work best", that is heavy compound movements, ie squat, deadlift, benchpress, military press, chins. If you wanna get big then you have to train big (with the compound movements), eat big and sleep big and thats all there is to it. I see so many guys in the gym doing the same weights for the same reps for months on end!!!!! What a waste of effort!!!! You guys know those tiny little 1/4lb plates that no one (specially the skinny/small lifters) use? Well they should be your best friend in the whole gym. You hit your max weight and get to your target rep, then add those little suckers for an extra half pound on the bar. Do this EVERY time you train and hey guess what, your adding weight, making your muscles grow to lift that extra weight. The human body is intrinsically lazy in that it will ADAPT to the stress (weightlifting) of the same weight and stop growing. Its a survival thing for our bodies, but to get bigger we have to always increase our weight/reps. Thats why weightlifting is such a mind game and we must train our minds as much as our muscles. The mind gives out before the body and it will try its best to persuade us NOT to increase the weight or do that extra rep, but we need to overcome that and strenghten our mind more than our body. You can tell the serious lifters in the gym, they're the ones with the training diary. Always checking to see how many reps they last did on squat, bench or whatever and what weight, then setting the goal to improve that either with one rep (or more ) of the same weight, or the same reps with extra weight (thats where those tiny little plates come in). Thats why those guys are making such good gains, year in year out. And until we hav'nt mastered this basic workout principle, we shouldnt be taking or even thinking about taking any juice. The same applies to diet, master diet and the above training styles, get as many gains as humanly possible, THEN look at juice if thats what you want to do.
Some of the best off cycle gains I ever made were with the 3 day split, each bodypart once per week, with heavy compound movements as the basic, then throw in some isolations for the same bodypart. Really bust your ass with mid reps (5 to7) with the heaviest weights you can handle while maintaining good form, drive those muscles to their limit. Then on the second week, and this is the hard part for a lot of people, take the whole week off! Yeah thats right, only workout every second week. Watch your strength go thru the roof! You will pack on great solid muscle with this. We need to allow our muscles to recover FULLY before hitting that same group, otherwise its like 10 steps forward 9.99 back.... Steroids have the great benefit of helping our bodies to recover dramatically faster, so we can workout more often, recover faster and thus grow bigger faster. On cycle I personally can do a 4 day split, each bodypart twice per week (heavy compounds as the basis) and pack on the size and strength, but off cycle, I need a weeks rest, otherwise I'm just spinning my wheels.
Food for thought, everyone is different, but it works well for me. And BTW, IMO, one of the most damaging thing new lifters can do is read all the mags and get sucked into the latest "wonder routine" or the latest "wonder supplement", its mostly just rubbish. Do the basics as hard and heavy as you can, eat like youve never eaten before, sleep as much as possible and you will grow. Not rocket science.
thanks bro
deff going to be trying this soon. I am fully resting my body and making sure that I will be ready to hit it with maximum intensity.
Yes I will be "THAT GUY" that has his stopwatch and little journal and pen writing down everything. I will keep yall posted on my gains and such. maybe start a thread or something showing the week to week improvements.
Training log is a MUST!
Stopwatch, not so much. Rest between sets will depend on your cardio fitness. When you have enough wind back to do the next set, with full weight, to max reps, THATS how long it takes. If it takes any more than 3-4 minutes maximum, you need to work on your cardio![]()
great post thanx for sharing
ya know im new to coming back to lifting and I dont think I have ever read anything that makes more friggen sense than this EVER and I use to be one of those guys who switch routines every few months.