What is YOUR training style?

Axion · 30-Mar-05, 12:00 AM

Ok there are a few of you out there that have really done somthing that I (and probably many others) look up to. Examples would be Todd and Mostmusscle for their sucess in body building competitions, Jaster for the 500lb bench, and Cursor for looking so damned good at his age. So since all these people have acomplished somthing impressive I wanna know what their training style was to get there.

Now if you're reading this and you're name is not on the list but you still feel like you have accomplished somthing and wanna share how you got there then by all means post up.

To sum up. I just wanna hear from people who have decently well defined training styles and have produced results to show that this style can work for certain people

**Jaster** · 30-Mar-05, 06:05 AM

To get to a 500 plus bench press my training styles have changed but here is the one that made the most change.

I used something like this when I first started powerlifting.
It's a lot.
It is nothing earth shakeing but it did work well for me.
Feel free to change it around a bite and see what you get.
It uses a Speed week and a Heavy week.

SPEED WEEK
Chest:
Singles (1 rep strict bench singles)
3 singles with 65%, 75%, and 85% of max
Increase one of your singles every lift if you get all 3
Bench (with bands or chains)
3 sets of 5
Set up the bands or chains to add resistance to the top of the lift
This will increase your speed through the sticking point
Incline Bench
2 sets of 5
Decline Bench
2 sets of 5
Speed Bench Presses
2 sets of 5
Strict long paused explosive reps
Fly/Presses
2 sets of 5/failure
First do 5 fly reps, than finish with dumbbell presses to failure on each set
Stabilizer push-ups
2 sets to failure
Push-ups on a stabilizer ball or board
Chest:
Heavy Hold
Unlocked bench press hold for 15 seconds
Bench
3 sets of 5
Standard bench no bands no chains.
Incline Bench
2 sets of 5
Decline Bench
2 sets of 5
Negatives
3 sets of 8
Lower weight during an 8 count, than explode back to the top and repeat.
Dumbbell Stabilizer Presses
2 sets of 8
Dumbbell presses while lying on a large stabilizer ball

Legs:
Singles (1 rep strict squat singles)
3 singles with 65%, 75%, and 85% of max
Increase one of your singles every lift if you get all 3
Squats (with bands or chains)
1 set of 3
1 set of 5 with 95% of first set
1 set of 7 with 85% of first set
Set up the bands or chains to add resistance to the top of the lift or take weight off the bottom.
This will increase your speed through the sticking point
Box Squats
3 sets of 5
Below parallel
Machine Leg Presses
2 sets of 8
Fast explosive reps with no stop between reps
Roman Dead Lifts
2 sets of 8
Legs:
Heavy Walkout and Hold
Walkout and set-up in squat stance and hold for 15 seconds unlocked.
Squats
1 set of 3
1 set of 5 with 95% of first set
1 set of 7 with 85% of first set
Front Squats
2 sets of 8
Step-up Squats
3 sets of 5
Leg Curls
2 sets of 8
Roman Dead Lifts
2 sets of 8

Tris, Bis, and Calves:
Offload Bench Presses
3 sets of 5
Attach bands above the bar so that weight is taken off the bar at the bottom
This will help increase your transition into your triceps
Closegrip Decline Bench
3 sets of 8
Tricep Extensions
3 sets of 8
Reverse Pushdowns
3 sets of 8
Pushdowns behind your back while squatting done
Dumbbell Curls
3 sets of 8
Dumbbell Incline Curls
3 sets of 8
Standing Calf Raises
3 sets of 15
Seated Calf Raises
3 sets of 15
Tris, Bis, and Calves:
Heavy Lockouts
3 sets of 5
Bench press last 5-7 inches of lift
Set the pins in a power rack
Closegrip Bench
3 sets of 5
Weighted Bardips
3 sets of 8
Single-arm Pushdowns
3 sets of 8
Bar Curls
3 sets of 5
Dumbbell Preacher Curls
3 sets of 8
Standing Calf Raises
3 sets of 15
Seated Calf Raises
3 sets of 15
Deadlift, Shoulders, and Back:
Dumbbell Shoulder Press
3 sets of 8
Side Lateral Raises
2 sets of 8
Platform Dead Lifts
3 sets of 3-5
Deadlift off a 2-3 inch platform
Use 90% of weight for deadlift sets
Rack Lifts
3 sets of 5
Deadlifts from 3-4 inches below the knee
Good Mornings
3 sets of 8
Butterfly Pulldowns

Lean back at 45 and use palm facing grip
T-Bar Rows
3 sets of 8

HEAVY WEEK
Chest:
Heavy Hold
Unlocked bench press hold for 15 seconds
Bench
3 sets of 5
Standard bench no bands no chains.
Incline Bench
2 sets of 5
Decline Bench
2 sets of 5
Negatives
3 sets of 8
Lower weight during an 8 count, than explode back to the top and repeat.
Dumbbell Stabilizer Presses
2 sets of 8
Dumbbell presses while lying on a large stabilizer ball

Legs:
Singles (1 rep strict squat singles)
3 singles with 65%, 75%, and 85% of max
Increase one of your singles every lift if you get all 3
Squats (with bands or chains)
1 set of 3
1 set of 5 with 95% of first set
1 set of 7 with 85% of first set
Set up the bands or chains to add resistance to the top of the lift or take weight off the bottom.
This will increase your speed through the sticking point
Box Squats
3 sets of 5
Below parallel
Machine Leg Presses
2 sets of 8
Fast explosive reps with no stop between reps
Roman Dead Lifts
2 sets of 8
Legs:
Heavy Walkout and Hold
Walkout and set-up in squat stance and hold for 15 seconds unlocked.
Squats
1 set of 3
1 set of 5 with 95% of first set
1 set of 7 with 85% of first set
Front Squats
2 sets of 8
Step-up Squats
3 sets of 5
Leg Curls
2 sets of 8
Roman Dead Lifts
2 sets of 8

Tris, Bis, and Calves:
Offload Bench Presses
3 sets of 5
Attach bands above the bar so that weight is taken off the bar at the bottom
This will help increase your transition into your triceps
Closegrip Decline Bench
3 sets of 8
Tricep Extensions
3 sets of 8
Reverse Pushdowns
3 sets of 8
Pushdowns behind your back while squatting done
Dumbbell Curls
3 sets of 8
Dumbbell Incline Curls
3 sets of 8
Standing Calf Raises
3 sets of 15
Seated Calf Raises
3 sets of 15
Tris, Bis, and Calves:
Heavy Lockouts
3 sets of 5
Bench press last 5-7 inches of lift
Set the pins in a power rack
Closegrip Bench
3 sets of 5
Weighted Bardips
3 sets of 8
Single-arm Pushdowns
3 sets of 8
Bar Curls
3 sets of 5
Dumbbell Preacher Curls
3 sets of 8
Standing Calf Raises
3 sets of 15
Seated Calf Raises
3 sets of 15
Deadlift, Shoulders, and Back:
Dumbbell Shoulder Press
3 sets of 8
Side Lateral Raises
2 sets of 8
Platform Dead Lifts
3 sets of 3-5
Deadlift off a 2-3 inch platform
Use 90% of weight for deadlift sets
Rack Lifts
3 sets of 5
Deadlifts from 3-4 inches below the knee
Good Mornings
3 sets of 8
Butterfly Pulldowns

Lean back at 45 and use palm facing grip
T-Bar Rows
3 sets of 8
Deadlift, Shoulders, and Back:
Military Press
2 sets of 5
Back Lateral Raises
2 sets of 8
Dead Lifts
3 sets of 2-3
Rack Lifts
3 sets of 5
Deadlifts from just below the knee
Ham Glute Raise
3 sets of failure
Pulldowns
3 sets of 8
Pullins
3 sets of 8
You can work a hamstring and a quad exercise together to conserve time.
You can work a tricep and bicep exercise together to conserve time.
You can work a shoulder and back exercise together to conserve time.
You should always alternate other accessory exercises into the workouts to keep them interesting and to shock your muscles.
Youcan incorporate your abdominal training into your warm-ups everyday.

**Jaster** · 30-Mar-05, 06:06 AM

That is a full out power lifting split. This is where I am now this is my maintenance work out. This is what I am doing right now.Try this work out!!

Now I know this sounds like it's not much but if done with the right weight it will kill!
Start with a weight you can lift 5 reps with good form.
Lift for 6 to 8 reps each 3 sets
When you can do more then 8 up the weight!
Day 1
Dead lift, Bent over row, Pull ups, Barbell curl. (You can add in Incline DB curl or Preacher DB curl)
Day 2 rest
Day 3
Flat Bench, Incline Bench, Military Press, Jaster Shrug, Triceps push down. (You can add Skull Crushers or Triceps over head press or Dips)
Day 4 rest
Day 5
Squats, Calf raise, Leg Curl, Leg extension (You can add Box squats or Front Squats)
Day 6 Rest
Day 7 Rest
Repeat

This will no doubt get you bigger and stronger but it will fall short for Power lifting needs.

Axion · 30-Mar-05, 07:56 PM

Damn that is a FULL right up..right on.

I gotta find a way to try that bench thing with the bands that you were talking about.

**Jaster** · 31-Mar-05, 05:47 AM

Quote:

Originally Posted by Axion

Damn that is a FULL right up..right on.

I gotta find a way to try that bench thing with the bands that you were talking about.

When asked I deliver.
I have posted this in the past but they get lost in the threads.

:

Vas85 · 31-Mar-05, 06:27 AM

Quote:

Originally Posted by Jaster

Speed Week

Could i just ask Jaster, what's the emphasis that you are placing on your muscles during Speed Week compared to the Heavy Week
Thx!

**Jaster** · 31-Mar-05, 06:52 AM

Quote:

Originally Posted by Vas85

Could i just ask Jaster, what's the emphasis that you are placing on your muscles during Speed Week compared to the Heavy Week
Thx!

It's more like fast explosive reps with little or no stops between reps.
This will help you speed through your sticking points.
Of course it should be understood that you will use a lighter weight then normal. The idea behind speed lifting is that the fast the muscles move the more force and weight lifted. Take a hammer and place it on the head of a nail. Did it drive the nail into the wood? In most cases not. Now swing the hammer with some force and "Bam" the nail is driven home.

**Firehawk** · 31-Mar-05, 09:04 AM

Quote:

Originally Posted by Jaster

It's more like fast explosive reps with little or no stops between reps.
This will help you speed through your sticking points.
Of course it should be understood that you will use a lighter weight then normal. The idea behind speed lifting is that the fast the muscles move the more force and weight lifted. Take a hammer and place it on the head of a nail. Did it drive the nail into the wood? In most cases not. Now swing the hammer with some force and "Bam" the nail is driven home.

Yeah I was reading an article somewhere about how it's not uncommon for powerlifters that have great explosive strength to have a much bigger competition bench press than they would have if they set the pins 6 inches off their chest and started there, because they explode through where they'd normally fail if they pressed it slowly.

buff151 · 01-Apr-05, 09:19 AM

-Doubled my bodyweight on the bench press.
-Currently have a 6% bodyfat with a good bit of mass that has helped me snag some modeling jobs.

Total body routines coupled with lots of variation. It was wierd when Chad Waterbury's latest article came out over at T-nation (referring to Total Body Training). It was like a mirror image of the routine structure I've had so much success on through the years.

**Gooseneck** · 01-Apr-05, 10:15 AM

Training style as of right now:

5x5's
Heavy
Eat a lot
Sleep a lot.

That's about it.

Axion · 02-Apr-05, 03:48 PM

Quote:

Originally Posted by buff151

-Doubled my bodyweight on the bench press.

Very nice, that is one of my long term goals. I currently weigh 165 and the next time I max (which may be a while cause I just messed my wrist up

) i'm goin for 315.

TommyD · 05-Apr-05, 04:46 PM

I'm mainly going for mass right now, but I've gotten off of the convential Max-OT type workouts to give a few routines a try...

I just finished a circuit routine which I gained quite a bit of mass from and lost some BF %. Superset after superset after superset yielded some nice results IMO. Usually you wouldn't see a lot of mass gain after a circuit, but I think the different rep scheme really shocked my body into some growth.

Right now I'm using a routine that goes as follows:

Week 1: Hypertrophy 8-12 reps per set, 4 sets per exercise
Week 2: Strength 5-9 reps per set, 4 sets per exercise
Week 3: Power 1-5 reps per set, 4 sets per exercise
Repeat

There are quite a few sets per body part in this lift, but I'm going for about 6-9 weeks then taking a week off for some R&R. Never underestimate the power of rest.

:

**midgetcop** · 05-Apr-05, 05:10 PM

Got the flu. Lost 3 lbs of bodyfat in 2 weeks.

Karl · 05-Apr-05, 06:10 PM

about 4 sets per body part 4-8 reps per set, though I would give Yates training style a shot

**Todd** · 11-Apr-05, 05:46 PM

My training style is Max OT training. 4-6 reps per set. Low volume (6-7 total working sets for large muscle groups, and 4-5 total working sets for smaller muscle groups.)

I train 5 days per week, and I take a 1 week COMPLETE break from all training every 8-10 weeks or when my body tells me to.

I work each muscle group directly once per week, that is it. Max OT involves hitting the muscle hard, then getting out of the gym to eat. No "marathon" training sessions and no wasted energy or effort on ANY rep of any set. Max OT is about harnessing your intensity for each and every set. It is based on raising your intensity level with each and every workout and placing a larger overload to the muscles each week. Whether it be by doing 1-2 more reps or raising the weight by a small increment. You never do the same amount of work from one week to another, you are always raising the bar and forcing your muscles to grow, given that you eat and sleep properly.

This method has given me the greatest results in my 10+ years of bodybuilding experience. I have used and tried many other programs before stumbling upon Max OT, and they all gave me good results, but Max OT training has given me BETTER results than anything I have tried previously. All I can say is ...it works. In my eyes, training hard and heavy is the way to go. Endless reps and sets only tire you out, waste energy, and time..... I don't know about other people, but I want results in the quickest way possible, in the most efficient manner possible! Max OT accomplishes this, better than any other program I've tried or seen.

I guess I can only speak for myself and the others who have tried it truthfully. It is a very intense way to train, and it is hard on the CNS, but the results are awesome! That's my 2 cents!