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 Post subject: Re: Rossco's journal
PostPosted: Wed Apr 30, 2014 7:00 am 
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Batman
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Yeahh. Makes sense to me matey :) I've also been going to failure on every exercise which is something you posted a while back, it's bloody killer!

I had to risk assess an 8 mile walk yesterday... It started at sea level and went to one of the highest points on the island, needless to say my legs hated that and I'm totally fried this morning,
Thought I would reschedule squats and deads and start off the training with chest and triceps!

I only dip 2 sets (after a very light warmup) for each exercise and each set was to complete failure! Wowsers it was tough haha

Weight is per dumbbell and reps per arm
Dumbbell bench press
25Kg x 18 reps! Fuuuuck ahha
25Kg x 11 reps

Barbell upright row (for shoulders)
37.5Kg x 15 reps
37.5Kg x 11 reps

Dumbbell incline bench press
17.5Kg x 20 reps!!
17.5Kg x 14 reps

Incline flys
17.5Kg x 9 reps
17.5Kg x 8 reps

Tricep kickbacks
15Kg x 15 reps
15Kg x 15 reps

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klaatu21 wrote:
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 Post subject: Re: Rossco's journal
PostPosted: Wed Apr 30, 2014 5:38 pm 
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Hey Mate,

Here's a couple of statement's from two of the greatest BB's in history that might be of interest:)

"i never saw the point of performing several sets for X number of reps with the same weight? Why not just increase the weight and perform one set to all out failure? Even if you rested for 5-10 minutes, do you think you could perform another set with the same level of intensity?? Moreover, do you really need to perform that second set since you've already sufficiently stimulated the body?"
Dorian Yates

"a second set to failure isn't just a waste of time, its counterproductive".
Mike Mentzer

It made sense to me then, and still does today:)


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 Post subject: Re: Rossco's journal
PostPosted: Wed Apr 30, 2014 6:53 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
HIT Rob wrote:
Hey Mate,

Here's a couple of statement's from two of the greatest BB's in history that might be of interest:)

"i never saw the point of performing several sets for X number of reps with the same weight? Why not just increase the weight and perform one set to all out failure? Even if you rested for 5-10 minutes, do you think you could perform another set with the same level of intensity?? Moreover, do you really need to perform that second set since you've already sufficiently stimulated the body?"
Dorian Yates

"a second set to failure isn't just a waste of time, its counterproductive".
Mike Mentzer

It made sense to me then, and still does today:)


Rob the first quote has me a little stumped... Is he suggesting that you do one set, and increase the weight with each rep? Seems like that would not only take more time, but would also lead to too much down time, or, in other words, not enough intensity. Maybe?

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 Post subject: Re: Rossco's journal
PostPosted: Thu May 01, 2014 12:31 am 
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Batman
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Location: Isle of Wight, England
Interesting, Chris, I think rob means increase the weight you would normally use from the start, not increase the weight during the set :p but that would sure be it wresting with my spinlock dumbbells haha

So rob, do you do a couple of warm up sets first and them a heavier all put failure set?
And in terms of exercises, would it be counterproductive to do say, bench press followed by incline bench and flys?

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's journal
PostPosted: Thu May 01, 2014 5:07 am 
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Joined: Wed May 22, 2013 5:03 pm
Posts: 472
esqinchi wrote:
HIT Rob wrote:
Hey Mate,

Here's a couple of statement's from two of the greatest BB's in history that might be of interest:)

"i never saw the point of performing several sets for X number of reps with the same weight? Why not just increase the weight and perform one set to all out failure? Even if you rested for 5-10 minutes, do you think you could perform another set with the same level of intensity?? Moreover, do you really need to perform that second set since you've already sufficiently stimulated the body?"
Dorian Yates

"a second set to failure isn't just a waste of time, its counterproductive".
Mike Mentzer

It made sense to me then, and still does today:)


Rob the first quote has me a little stumped... Is he suggesting that you do one set, and increase the weight with each rep? Seems like that would not only take more time, but would also lead to too much down time, or, in other words, not enough intensity. Maybe?


Hi Mate,

He made this statement in a seminar i attended in 98, an audience member asked him about vince gironda's 8X8 routine and the GVT method of 10 sets of 10 reps with the same weight. Dorian responded as mentioned. Basically what he was saying was, its much more time efficient and productive to increase the resistance and preform just one all out set to failure per movement (instead of preforming all those sets/reps with the same weight).


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 Post subject: Re: Rossco's journal
PostPosted: Thu May 01, 2014 6:13 am 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 472
vegan_rossco wrote:
Interesting, Chris, I think rob means increase the weight you would normally use from the start, not increase the weight during the set :p but that would sure be it wresting with my spinlock dumbbells haha

So rob, do you do a couple of warm up sets first and them a heavier all put failure set?
And in terms of exercises, would it be counterproductive to do say, bench press followed by incline bench and flys?



Hey Ross,

Yes mate, perform one-two warm ups sets first, i personally recommend performing lowish rep warm-up sets (4-6) with moderate to moderately heavy resistance. Keep in mind, if for example you preform 8 reps to failure on a given movement, the first 7 reps are really a warm-up also.

Your last question is an excellent one, YES, imo it is counterproductive, and this is were i depart from DY's recommendations, perhaps a genetic freak that and/or uses steroid's can handle the kind of volume and frequency with a high level of intensity, but most natural and genetically average individuals can not.

If you've ever seen what Mike Mentzer recommended back in the early 80s, its a far cry from what he was recommending in the mid to late 90s, his later workout recommendations had far less volume and frequency, this is because when he became a trainer in the early 90s he started working with people he'd never worked with before, ie natural and genetically average individuals, he quickly realized he had to "severally" reduce their volume and frequency before they made any real meaningful progress (and by real meaningful progress, i mean progression in leaps and bounds).

He found that training just once every 4-7 days with just 3-5 working sets per workout "worked like magic" for the average trainee. This is were a lot of critics of Mikes get it wrong, they say "oh oh, Mike never trained that way himself", and to them i response, "of course he didn't, he was a genetic freak that used steroids lol".

To perform one and at very most two movements per bodypart is more than sufficient for the average natural athlete. This is what I've witnessed in myself and anyone i ever trained using HIT.

Hope this helps
Rob


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 Post subject: Re: Rossco's journal
PostPosted: Thu May 01, 2014 10:02 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
My mistake. Sometimes I'm too literal for my own good. This is interesting stuff, the training one set of heavy weight, and that's all. It would require quite a departure from what I've grown accustomed to for sure.

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 Post subject: Re: Rossco's journal
PostPosted: Sat May 03, 2014 4:42 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1477
Location: Isle of Wight, England
Well I tried one set to failure on most of my exercises today but not all, I've gotta say it's a total killer but I do miss the volume.. Most of why I train is because I enjoy it but hey il see how it goes :)
Also going to try out longer rests, not the full 4-7 days more like 3-4 rest days ahha (for now)

Anyways, I kicked ass today!

Deadlifts
60Kg x 10 reps
115Kg x 5 reps
115Kg x 5 reps
115Kg x 5 reps
The last set was slow as hell just to feel it more! 8)

Pull ups to failure
X 7 reps! Not bad at all!

Aussie pull ups
X wait for it.... 30 reps!! Fuck yeah! Had to stop at 23 for a couple of seconds though baha!
Saying this... I'm not sure I'm doing them properly, my sink is in the way of the chair I put my feet on so I'm not totally flat/parallel.. Bah hard to explain without hand gestures.

Dumbbell rows
27.5Kg x 8 reps
27.5Kg x 8 reps

Shrugs to failure
40Kg x 25 reps, wanted more than this though

Bicep barbell curls to failure
20Kg x 20 reps! PB I think, but who cares, curls are for girls baha

I realllly wanna wreck some ales tonight but I'm holding off...
Going to see a punk rock band called The Swellers on Tuesday so il get totally hammered there! Always nice to boat over to the city to watch live music :)
Will catch up with everyone shortly! Peace out!

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's journal
PostPosted: Sat May 03, 2014 5:13 am 
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Joined: Sun Nov 04, 2012 10:40 pm
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Location: Chicago, IL, USA
Nice work mate. I hear you on training for the sake of training because you enjoy it, as I am the same way. Haha you sound just like me making advance plans to get hammered! Punk show sounds fun. I remember one I went to that was underneath this storefront in what would be a basement, but there was no floor, just a mound of dirt. There was a naked guy there as well. Hahaha. Sounds like fun though. I got talked into trying this beer last night made with something called bog myrtle, which was just ok. I never drink the night before training (well... Haha) so I hope I didn't shoot myself in the foot!

Does your lady go to the shows with you? Can she hang?

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 Post subject: Re: Rossco's journal
PostPosted: Sat May 03, 2014 5:35 am 
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Batman
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Location: Isle of Wight, England
Baha that sounds fuckng awesome to me man!
I went to a show once where the security guards stage dived.... Here's proof
http://m.youtube.com/watch?v=Ra6JcbQzFBc
Haha you can see my stupid drunk ass stage diving at 1:32 and 2:48
I think at one point my buddy backflips into the crowd too lol!
Nah the mrs doesn't come to small shows just bigger stadium ones (which suck :p)

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's journal
PostPosted: Sat May 03, 2014 7:06 am 
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hahahah the man himself! nice one! Last time I did that I took a superman dive right into this guys head, face first!

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 Post subject: Re: Rossco's journal
PostPosted: Sat May 03, 2014 10:39 am 
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Batman
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Location: Isle of Wight, England
Ahha it was great, it's the best way to get yourself injured eh ;)

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rossco's journal
PostPosted: Sat May 03, 2014 11:19 am 
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Gorilla

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Location: Chicago, IL, USA
Indeed. On that occasion, which was my final attempt, I busted a bracket of my braces off of my tooth on this dudes head ahhaa, he wasn't mad though - lucky!

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 Post subject: Re: Rossco's journal
PostPosted: Sat May 03, 2014 6:32 pm 
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Stage diving is a bit mental aye, I think I would have to be drunk before I considered it lol. Does look fun though, assuming it all goes to plan haha.

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 Post subject: Re: Rossco's journal
PostPosted: Mon May 05, 2014 9:58 am 
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Joined: Wed May 22, 2013 5:03 pm
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@ Ross and Chris

I hear ya guys on the low volume/frequency training, i love to train too, and when i first discovered HIT, i was reluctant to follow the recommendations of its proponents, despite their achievements. It wasn't until i spoke with Mike himself did i began to believe, moreover he helped me developed a much more of a relaxed understanding of it all.
Mikes recommendation of training only once every 4-7 days (and in some cases as little as once every 10 days) wasn't something he plucked out of thin air, his recommendation was based on how his clients responded (thousands of them), one client in particular, David Paul (Mikes favorite client of all) an actor from the 80s/bodybuilder had been training 6 days a week, for up till 2 hours a day for several years with zero improvements made (because he enjoyed working out). Mikes first recommendation to him was to take a 3 week layoff, on his return to the gym, in just one month with Mike, he increased his squat by 185lbs and gained 6lbs of muscle!! Not bad for an advanced athlete who had already been training for 20+ years:)


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