How do YOU train?

[Drummer]

Since everyone is different, why not tell what has worked for you? Lets keep it to training... what your goal is and what you do in the gym to get there. Leave out nutrition or drugs.

I lift to gain muscle and look bigger, and be stronger and healthier (for the most part)

My training is simple :

I do a 5 min. jog to warm up.

I do 4 sets of warmup - weight acclimation sets for the first major compound movement of the day... 60% of heavy set, 70%, 80% then 90%. 10 reps, 7, 4, 1. Then I take a rest.

I do all my remaining sets heavy. All muscles to be worked have been warmed up. 2 sets of each excersize, to failure in under 7 reps. If i hit 5 im good. If i go over 7 the weight goes up.

I usually do a total of 7-8 excersizes total for the given day. I do all my major compounds first, starting with the hardest that day (bench, squat, deads). I finish with my isolation movements. Usually at the end i feel sick if ive done it right. All weight lifting is done in under 60 minutes. I rest between sets until i feel 100%.

I have a couple exceptions. I train calves 10-12 reps, as well as traps. Sometimes bi's, sometimes center delts.

~DB~

[faller]

I start with 10 min. on the stairmaster. Than pretty much like yourself Drummer, start with 4 sets 10/8/5/2 reps for warmup for the muscle group i'm working.

My working set protocol is/was almost exactly like you, i'd never go above 7/8 working reps. The difference though is i almost never do any isolation work. I have in the past year been doing periodized 5x5 and really like it!!

My goal is to be as strong as possible. Size is a nice byproduct of strength for me. I'm 50, 5'11, weigh 215 and have a 33" waste, and i really enjoy being one of the stronger guys in the gym. Thats my ego talking, lol..Granted it's a small gym :o but non the less it feels good.

I lift 3 days a week and cardio and calf's 3 days a week with 1 day of complete rest..

[AlladdinSane]

Holy Shatner!

50? As in 50 years old?

[Drummer]

Holy Shatner!

50? As in 50 years old?

LOL! Shatner!

Kidding aside, thats quite the accomplishment, keeping up at 50 like that... keep up the good work!

~DB~

[faller]

Lol, ya turned 50 in Oct... Here's a pic of me at this years polar bear swim, keep in mind that i have some extra holiday chear around my waste. Will start working on that in a couple months..


http://i118.photobucket.com/albums/o113/faller11/polar%20bear%20swim/th_0PolarBearSwim012-1.jpg (http://i118.photobucket.com/albums/o113/faller11/polar%20bear%20swim/0PolarBearSwim012-1.jpg)

[AlladdinSane]

That.
Is.
Awesome.

I like the goatee.

[natenator]

wtf? are you trying to hit on him?

[AlladdinSane]

Yes. I need a reason to move back to the Island and I think a sugar-daddy would be a good one.

[ironwill]

Good work faller, very inspiring..

[L3]

fallers wins award for most jacked up granpop ever :D

[Big D]

good work faller :a+

[WORLD]

Isn't this thread about how we all train?

Right now I'm doing DC training. I just started so I personally can't say that I've gotten results yet.

For those who don't know what it is (quick summary):

There are upper body and lower body days. Day A1, B2, A3, B4, A5, B6. These days are done Monday, Wednesday, and Friday. So, Monday is A1, Wednesday is B2, Friday is A3, Monday is B4, Wednesday is A6. You hit body parts twice every 8 days. The point is to keep volume low and recover faster in order to train the muscle sooner.

www.intensemuscle.com has all the info.

Example of one of my days:

-Warm up with skipping rope

Bicep BB curl
-3 warm up sets
-1 work set consisting of 12-15 reps "Rest Pause" (meaning you do a set until failure, take 15 breaths, do another set, take 15 breaths, do last set).

Calf Raises
Same idea as above

Hamstrings-Dumbell Leg curls
Same idea as above

Quads-Olympic ATF Squats
3-4 warm up sets
6-8 work set
20 rep Widowmaker set that makes you wish you were dead instead


All done under an hour. Training partner is almost necessary for this program.

[faller]

fallers wins award for most jacked up granpop ever :D

And i will be in June!!

Ok sorry WORLD, i just had to add that :) back to topic.

I tried DC a couple years back and it damned near killed me.. Especially squats! And yes partner is a must, i didn't have one so it didn't work as well i think..

[O-Train]

I train similar to DC. It's kind of a bastardized amalgam of DC mixed with some stuff I got from Yates and my own ideas thrown in. I don't do cardio. That might change when I diet down although maybe not. I train to get bigger and change my routine when progression slows down. Although the overall design stays the same. I compete in natural bodybuilding competitions so my focus centers around that. I also talk to myself while training and I talk to the weights.

[Drummer]

Isn't this thread about how we all train?

Right now I'm doing DC training. I just started so I personally can't say that I've gotten results yet.

For those who don't know what it is (quick summary):

There are upper body and lower body days. Day A1, B2, A3, B4, A5, B6. These days are done Monday, Wednesday, and Friday. So, Monday is A1, Wednesday is B2, Friday is A3, Monday is B4, Wednesday is A6. You hit body parts twice every 8 days. The point is to keep volume low and recover faster in order to train the muscle sooner.

www.intensemuscle.com has all the info.

Example of one of my days:

-Warm up with skipping rope

Bicep BB curl
-3 warm up sets
-1 work set consisting of 12-15 reps "Rest Pause" (meaning you do a set until failure, take 15 breaths, do another set, take 15 breaths, do last set).

Calf Raises
Same idea as above

Hamstrings-Dumbell Leg curls
Same idea as above

Quads-Olympic ATF Squats
3-4 warm up sets
6-8 work set
20 rep Widowmaker set that makes you wish you were dead instead


All done under an hour. Training partner is almost necessary for this program.

great post. how is this working for you? Im wondering what your goal is...size? endurance?

~DB~

[Drummer]

I train similar to DC. It's kind of a bastardized amalgam of DC mixed with some stuff I got from Yates and my own ideas thrown in. I don't do cardio. That might change when I diet down although maybe not. I train to get bigger and change my routine when progression slows down. Although the overall design stays the same. I compete in natural bodybuilding competitions so my focus centers around that. I also talk to myself while training and I talk to the weights.


HAHA talk to the weights!! I catch myself callin' them "bitch" sometimes too!

~DB~

[purelife]

i train like an ANIMAL :)

[buildinthaskinnys]

Right now I am training once every 5 days, whole body workout, 4 exercises in total, compound exercizes only besides calves, 3 sets every exercise pyramiding up 1. set 25 reps, 2. 12 reps, 3. 6-8 reps

for example

1. workout

squats
bench press
widegrip cable pulldowns
standing calve raises

2. workout

deadlifts
dumbell pullovers
benchpress
standing calve raises

3. workout

clean and jerks
weighted bench dips
closegrip cable rows
leg press machine calve raises

I want to add some cardio and ab work also, but im just to lazy right now haha

[gsxr750]

Looks like Mr.O's workout cept he does the squats at the same time he cleans and jerks.

[Drummer]

i train like an ANIMAL :)

that you in the pic?

[jsv22]

my training has evolved over the years from bodybuilding to more powerlifting. nowadays my routine is very similar to westside except i like to work in cleans and snatches into my DE days

-jsv

[WORLD]

And i will be in June!!

Ok sorry WORLD, i just had to add that :) back to topic.

I tried DC a couple years back and it damned near killed me.. Especially squats! And yes partner is a must, i didn't have one so it didn't work as well i think..

I forgive you. And I should also add that I give you the thumbs up for what you've accomplished!

I fear squats in this routine..




great post. how is this working for you? Im wondering what your goal is...size? endurance?


Thanks.

Like I said, its just the beginning. I have had heard and read great things about this routine so I look forward to some results (as long as I keep my diet in order). I would recommend someone using this routine on a bulk, since new strength gains weekly is the main goal.

My personal goals are strength and overall size. I never bulk too hard and usually maintain around 12% bf.

[buildinthaskinnys]

Looks like Mr.O's workout cept he does the squats at the same time he cleans and jerks.

Which of the 12 Olympias are you refering too?

[WORLD]

Which of the 12 Olympias are you refering too?

You haven't been here long enough :D

[buildinthaskinnys]

I havent been here long true enough but I get it eitherway

[Houstonbc]

mr o as in mr ontario from this board buddy

[Drummer]

Which of the 12 Olympias are you refering too?


lol a member here... mr ontario

[buildinthaskinnys]

Ok so, I wasnt getting razzed?

[waderow]

wtf? are you trying to hit on him?

yeah, that was a little gay

[buildinthaskinnys]

This board is quite homophobic indeed, I thought canadians were supposed to be more liberal?

[Drummer]

actually, its all kidding. We are relaxed and liberal.

~DB~

[Kronis]

My reps and tempo are pretty random. Yesterday was one of my best chest workouts ever and I started out with 50 reps of a warmup weight for flat bench, concentrating on contracting he chest. Immediately after inclines I would do no-weight incline flies until I couldn't handle the pump. Best my pathetic chest had ever looked.

I do chest workouts at home so I'm not worried about looking like a doofus.

Right now I'm doing 5-on 2-off so I don't have to worry about training on the weekend.
Chest
Legs
Back
Shoulders/Traps
Arms

I think I'm going to start doing Abs on saturday just so I can eat enough throughout the weekend. I have zero appetite on non-lifting days.

[tiramisu]

I'm a rippetoe - wichita fan this year but I admit to adding in some olympic lifts for fun.

[Kronis]

My reps and tempo are pretty random. Yesterday was one of my best chest workouts ever and I started out with 50 reps of a warmup weight for flat bench, concentrating on contracting he chest. Immediately after inclines I would do no-weight incline flies until I couldn't handle the pump. Best my pathetic chest had ever looked.

I do chest workouts at home so I'm not worried about looking like a doofus.


holy dear god, it's 2 days later and my chest has never been this sore. I think I'll keep my chest workouts as above for a while.