IronMan's New Workout

A few months ago my right shoulder started getting tender. Heavy benches and presses have taken its toll and were getting more and more painful to use during my workouts. The August 2002 issue of Iron Man Magazine printed a great workout by the late Vince Gironda. That guy may have been a bit eccentric, but he sure knew his stuff. The workout is pretty much 8 sets of 8 reps, done under a time limit. Kind of like a light weight HIIT program for mass instead of strength. You will get stronger on it, but the main design is to get bigger.

Here is my split with all exercises are 8 sets X 8 reps. The last set or two to failure. If I can reach or exceed 8 reps on my last set then I add more weight next workout.

Monday: Chest & Biceps
Cable crossovers
Bench Press to the Neck (a great chest exercise, really hits the pecs)
Incline Flyes
Dips
Spider Curls
Incline Dumbbell Curls
Hammer Curls

Tuesday: Quads & Calves
Hack Squat
Front Squat
Leg Extensions
Sissy Squat
Dumbbell Calf Raises
Seated Calf Raises
Hack Squat Calf Raises

Wednesday: Hams
Lying Leg Curls
Standing Leg Curls
Still Legged Deads

Thursday: Back & Forearms
Wide Grip Pulldowns
Low Cable Rows
Bent Over Rows
Neutral Grip Pulldowns
Wrist Curls
Reverse Wrist Curls
Wrist Roller for 8 minutes straight

Friday: Shoulders, Traps & Triceps
Seated Press
Side Laterals
Bent Over Laterals
Upright Row
Shrugs
Push Downs
Skull Crushers
Kick Backs

First week of the workout. The author suggested some changes in the routine Vince described and I decided to try the changes. Vince mainly used an overall body workout 3 times per week. I just completed 2 months of that type of training so I figured I would go back to a 5 day split routine, working each bodypart once per week. Each day requires that 54 sets (8 reps each) be completed in 45 minutes, therefore, no training partner. I had to drop my normal 8 rep poundages by about 50% to do this workout. What I lost in weight I surely made up in volume. There is a clock that I keep with me to keep my rest at 20 seconds between sets. Got all of my weights ready for each exercise so as not to lose time. I found I also needed to keep a paper and pencil with me to keep track of how many sets I have performed (lost count too many times my first workout! Brain went foggy, hehehe). I have completed my first week of the workout and I'll tell you right now -- it is a killer.

Some general notes
Monday: Over estimated my weight on Bench. Drop 10 pounds next week. Hammer curls were tough to finish. Was beat by the end of the workout.
Tuesday: A little sore but not bad. Workout was brutal. Rest was a tad longer (25 secs) because of the cardio effect.
Wednesday: Can't straighten my arms, very sore and swollen, lol. Feels Great!!! Calves are pretty sore, will kill me tomorrow. Should do SLDeads first when still fresh.
Thursday: Biceps still sore but the back workout helped them. Tough to walk on my calves. Lats kept cramping during the first exercise. Whew, what a feeling. Wrist roller was tough, didn't make the whole 8 minutes.
Friday: Biceps only minor sore, calves feeling a bit better. Got alot of trap involvement on laterals. They kept wanting to take over the exercise. Too much weight??? Will lessen next week. No rest between arms on kick backs.

Overall: A very tough workout. Will use it all this month while keeping my diet real clean and using an ECA to lose a bit of fat. No need for cardio as the sweat was rolling off me (in a 60 degree basement). Lots of DOMS, cramps, and such. Should be better next week. To be expected with the change up. I do abs while watching TV at night. They don't count as part of my workout. I use either the ab roller or an ab wheel. Sometimes I go into the basement and do some hanging knee ups.

[Fudomyo]

So what's the verdict on the whole body workout? Mass up, down, same?

I'm tired just reading the new workout.

8 sets sounds like a killer, but worse case the new weights should help your shoulder heal. Should be less strain on whatever is hurt. Don't forget those warmup sets.

Any idea what you hurt in the shoulder? Muscle, tendon, etc, what movement hurts?

My shoulders are not built for flys, and I hear some people have trouble with dips. You could probably shorten the movement on dips if that bothers you. I was trying to think of another movement, but those are probably good. I'm surprised you can do an upper and lower chest exercise without pain (though you don't say).

My shoulder "joint" hurts a ton if I do back without a little lean. Basically if I try and do something almost like a BTN then I have trouble.

Biceps are sore. Wow, I can never do that. What's a spider curl?

DB Calf raise?

So what's the verdict on the whole body workout? Mass up, down, same?

Used the HST (hypertrophy specific training) outlined by Brian Haycock. If you do a search you will find a link listed on this board. I used it as a post cycle workout. Been over 8 weeks since it ended and I have kept my gains. That is what I was shooting for. From the pumps and lactic acid build up (supposed to trigger a growth hormone release) I'm getting on this new workout I'm expecting some fair gains. Sometime in August I'll post if I gained or not.

Any idea what you hurt in the shoulder?

I wish that I knew. Nothing torn, no "uh-oh" pops during my workouts. Hurts like a bitch on barbell presses (towards the upper back portion of the shoulder) and heavy bench presses. Dips and the lighter weights give me no problems. The motion of pushing overhead or out seems to be what is causing the problems. Any clue as to what it may be?

What's a spider curl?

Lean the opposite way on a preacher bench so your body is on the slanted part and your arms are supported on the straight part. Really hits the lower biceps, and takes the delts right out of the movement. Get a pretty fair peak contraction too.

DB Calf raise?

Should have been a one legged calf raise holding a dumbbell. Workout at home and calf machinery is limited.

On your back workout where your shoulder hurts, Fudo, what did you mean by "do something almost like a BTN then I have trouble"?

[Fudomyo]

On your back workout where your shoulder hurts, Fudo, what did you mean by "do something almost like a BTN then I have trouble"?

If I do a pulldown, with a v-bar, if I sit very upright, that pisses my shoulders off. If I lean a backwards, 30 degrees or so, then it's all happy.

No good idea on the shoulder. I assume it more "internal" than anterior delt type of pain? Upper back part of the shoulder sounds like rotator cuff. Ever done any rotator cuff exercises? Nobody generally works those, since you can't see them, but clearly if you want to lift a lot of weight, having a stable shoulder joint is key (provided by the 4 rotator muscles).

[Steve]

Iron , can you define "spider curls" ?

Steve

[Fudomyo]

DEFINITION: The shoulder is made up of three bones: the scapula (shoulder blade), the humerus (upper arm bone) and the clavicle (collarbone). The tendons of four muscles form the rotator cuff. Tendons attach muscles to bones. Muscles are able to move bones by pulling on these tendons. This large tendon called the rotator cuff connects the humerus with the scapula (shoulder blade) and helps raise and rotate the arm. As the arm is raised, the rotator cuff also keeps the humerus tightly in the socket (glenoid) of the scapula.There are many bursae all over the body where tissues must move against one another. The bursa is a lubricated sac of tissue that protects the muscles and tendons as they move against one another. The bursa simply allows the moving parts to slide against one another without too much friction.
Any pain in the shoulder is sometimes mistakenly referred to as bursitis. The term bursitis really only means that the part of the shoulder called the bursa is inflamed. In reality, there are many different problems that can lead to symptoms from inflammation of the bursa, or bursitis. Direct trauma to the shoulder, or chronic inflammation, can sometimes result in tendon tears.

Couldn't find one good pict of where/how the impingement occurs.

Hope that helps.
Fudo


Discussion:

• impingement syndrome describes pain in subacromial space when the humerus is elevated or internally rotated;
• during humeral flexion, the supraspinatus tendon and bursa become entrapped between the anteroinferior corner of the acromion (and CA ligament) and the greater tuberosity;
• this syndrome is thought to precipitate attritional changes in the rotator cuff, leading to RTC tear;
• once the supraspinatus (and infraspinatus) tendon is disrupted there will often be further impingement and irritation which can lead to biceps tendonitis and subsequent rupture;

Here's the rest from that article.
http://www.medmedia.com/oa3/107.htm

Good pict
http://www.rad.washington.edu/atlas/supraspinatus.html

3) Inflammation of one of the rotator cuff tendons is called tendonitis. The most commonly affected is the "supraspinatus" tendon. Keep in mind that inflamed tendons need absolute rest, 3-4 times daily ice, mild anti-inflammatory, and medical opinion on the exact diagnosis. If you irritate the tendon then you have inflamed the tissue once again and you would be foolish to try and work through injuries of this nature.

6) "Impingement" occurs between the greater tubercle and the acromion. Most commonly affects the supraspinatus tendon, the tendon of the long head of the biceps, and the shoulder bursa. Some people are born with very little space between the head of the humerus and the acromion. This puts them at greater risk of impingement.
Exercises that could cause impingement:
1. Lat pull downs behind the neck (most men have limited external rotation of the shoulder)
2. Pull-ups behind the neck (same as above)
3. Seated presses behind the neck (same as above)
4. Upright row and DB pullover (impingement of A/C or G/H joint)
5. Wide grip bench press and bar too high on chest Impingement A/C
6. Elbows flaring back (not straight down to floor) when performing pulldowns and seated presses.
7. Raising arms above the shoulder during lateral raises
8. Doing shoulder internal and external rotation movements incorrectly.

Very informative shoulder info. Appreciate it greatly, Fudo.

Spider Curl Steve:
Lean the opposite way on a preacher bench so your body is on the slanted part and your arms/elbows supported on the straight part. Then curl. Really hits the lower biceps, and takes the delts right out of the movement. Gives a pretty fair peak contraction too.

[Lee J B]

whoa, how did you do all that iron ive read that workout im never gonna be as fit as you and steve and fudo , i cant believe that i think i would drop dead lol!

[Steve]

Originally posted by IronMan
Spider Curl Steve:
Lean the opposite way on a preacher bench so your body is on the slanted part and your arms/elbows supported on the straight part. Then curl. Really hits the lower biceps, and takes the delts right out of the movement. Gives a pretty fair peak contraction too.

Oh yeah. I know THAT one. I just didn't know what they were called. Good for isolation..thanx Iron.

Steve

Second week was much easier. DOMS isn't a problem this week. Doesn't take long to adjust to the new routine. Didn't need to drop weight in the bench this week. Made it OK with last weeks poundages. Will increase most poundages next workout. Dropped the standing lateral for incline laterals on shoulder day. Much more isolation in the delt -- no trap involvement this workout. Shoulder is feeling better. Some pain but not bad. Must have been going heavy for too long.

I find that I am enjoying the routine. Good change of pace.

[Fudomyo]

Incline laterals.... man that just sounds hard. Makes my shoulder muscles hurt thinking about it.

Was thinking about your shoulder, you could try dropping the cortisol depressants on shoulder days. That should help with the inflamation there, and it will probably heal faster. Once it's happy again, and not inflammed anymore, you could always try adding them back.

Just a thought.

I'll give that a try, Thanks!

Back at it after a week's vacation. Added weight to all of my lifts and made it through another week. This is a very intense form of working out. I think this style of working out would be better used as a whole body workout (or upper/lower split) 3 days per week, one exercise per bodypart. The time limits are a killer. On chest, I had some sets where I reached failure at sets 7 and 8. Wasn't able to complete the required number of reps. That is OK as I was expecting that. Was able to add the greatest increase in weight to my legs without any undue strain. My left calf is finally showing some signs of coming back. Had some nerve damage from a herniated disc and lost 1 1/2 inches because of it. Seem to be getting around that now. DOMS wasn't much of a problem this week even after having a week off. A little sore, but not as bad as my first week of workouts.

[abarlament]

IronMan, somwhere in this article you said that this workout was mainly to build mass. So, if I stole this workout from you, because my football team works out for at least 30 mins after Mon, and Wedns practices, I thought this was a good workout for me. But anyways, my muscles don't really bulge, but from doing this workout will I start to look built and all?