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  1. Quote Originally Posted by John Smeton View Post
    That is what dorian yates says slow the negative down because the most muscle damage occurs on the negative. I like to vary things up -switching it it, sometimes, fast reps, sometimes slow reps...I implement them where I find necessary in my training.
    Gotta keep confusing those muscles


  2. Quote Originally Posted by John Smeton View Post
    That is what dorian yates says slow the negative down because the most muscle damage occurs on the negative. I like to vary things up -switching it it, sometimes, fast reps, sometimes slow reps...I implement them where I find necessary in my training.
    Same here John, i notice that i always resort back to this style of training though. It's probably the main reason why i look stronger than i actually am. I really think you can build impressive amounts of muscle without super heavy weights. I like them for a shock in the off-season but i swear this style is golden. I recently started Giant set style slow sets and i am watching my body change before my eyes. I take every single rep with focus on the muscle, there will be no more "going through the motion sets" every rep has a purpose in taking me toward my goal and i need to remember that and kick my ego the eff out the way! My strength goals are still there but this is not the time for them! Just to think a while back i could only deadlift 315 for 1 rep and with no direct deadlift training i brought it up to 405 x 5! I actually barely directly train lower back too so it really shocks me how actually drifting away from these "strength" builders i still manage the strength increase.

    Did Lats/Bi's today Giant set style and I'm officially training "Instinctively" now

    I do not have a set number or reps or sets, there is this feeling of Exhaustion in the muscle where you try to squeeze it and you don't get the same response, that's when i stop. And everything feels just right, When i go heavy i feel like i really do not know what is going to happen because one second you can be fine and the next something tears.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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  3. Quote Originally Posted by thetinyguy

    Same here John, i notice that i always resort back to this style of training though. It's probably the main reason why i look stronger than i actually am. I really think you can build impressive amounts of muscle without super heavy weights. I like them for a shock in the off-season but i swear this style is golden. I recently started Giant set style slow sets and i am watching my body change before my eyes. I take every single rep with focus on the muscle, there will be no more "going through the motion sets" every rep has a purpose in taking me toward my goal and i need to remember that and kick my ego the eff out the way! My strength goals are still there but this is not the time for them! Just to think a while back i could only deadlift 315 for 1 rep and with no direct deadlift training i brought it up to 405 x 5! I actually barely directly train lower back too so it really shocks me how actually drifting away from these "strength" builders i still manage the strength increase.

    Did Lats/Bi's today Giant set style and I'm officially training "Instinctively" now

    I do not have a set number or reps or sets, there is this feeling of Exhaustion in the muscle where you try to squeeze it and you don't get the same response, that's when i stop. And everything feels just right, When i go heavy i feel like i really do not know what is going to happen because one second you can be fine and the next something tears.
    Jason Huh said the same thing he never counts reps and sets...
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  4. Quote Originally Posted by thetinyguy View Post
    Same here John, i notice that i always resort back to this style of training though. It's probably the main reason why i look stronger than i actually am. I really think you can build impressive amounts of muscle without super heavy weights. I like them for a shock in the off-season but i swear this style is golden. I recently started Giant set style slow sets and i am watching my body change before my eyes. I take every single rep with focus on the muscle, there will be no more "going through the motion sets" every rep has a purpose in taking me toward my goal and i need to remember that and kick my ego the eff out the way! My strength goals are still there but this is not the time for them! Just to think a while back i could only deadlift 315 for 1 rep and with no direct deadlift training i brought it up to 405 x 5! I actually barely directly train lower back too so it really shocks me how actually drifting away from these "strength" builders i still manage the strength increase.

    Did Lats/Bi's today Giant set style and I'm officially training "Instinctively" now

    I do not have a set number or reps or sets, there is this feeling of Exhaustion in the muscle where you try to squeeze it and you don't get the same response, that's when i stop. And everything feels just right, When i go heavy i feel like i really do not know what is going to happen because one second you can be fine and the next something tears.
    I agree with you you dont have to go "heavy" to build big muscles-that you can can more moderate weights. Like you said there is a time and place for it once every blue moon because it does help with strength-going heavy. I have been wanting to do strength training in the 1-3 rep range for at least 2 weeks and up to 4 weeks, then go back to the 6-12 rep ranges.

    after reading an article by marc Lobiner I actually think there is benefit from all rep ranges, including above 12. Now for pure hypertrophy 6-12 works best -there are times when other styles of training can really benefit you IMo
    Facebook John Smeton Fitness
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  5. Quote Originally Posted by John Smeton View Post
    That is what dorian yates says slow the negative down because the most muscle damage occurs on the negative. I like to vary things up -switching it it, sometimes, fast reps, sometimes slow reps...I implement them where I find necessary in my training.
    I agree.. you have to switch it up ... fast and slow reps. Not only to confuse your body but also to work the fast twitch fibers. My lifts are SO much better when I really put my head into it and visulaize / focus on the exact muscle working
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  6. "training instinctively" Very cool
    http://anabolicminds.com/forum/cycle-info/252210-greens-climb-top.html#post4548443

  7. Quote Originally Posted by AaronJP1 View Post
    Jason Huh said the same thing he never counts reps and sets...
    Ironically he is one of my favorite bodybuilders too! I've tried his style of training despite all the negativity towards it and it is really effective if you know how to contract the target muscle properly.

    Quote Originally Posted by John Smeton View Post
    I agree with you you dont have to go "heavy" to build big muscles-that you can can more moderate weights. Like you said there is a time and place for it once every blue moon because it does help with strength-going heavy. I have been wanting to do strength training in the 1-3 rep range for at least 2 weeks and up to 4 weeks, then go back to the 6-12 rep ranges.

    after reading an article by marc Lobiner I actually think there is benefit from all rep ranges, including above 12. Now for pure hypertrophy 6-12 works best -there are times when other styles of training can really benefit you IMo
    I still like training heavy don't get me wrong though! Gonna save it for the off season style diet, i like that set up john nice way to hit it hard and shock the body!

    Quote Originally Posted by jiggamanbill View Post
    I agree.. you have to switch it up ... fast and slow reps. Not only to confuse your body but also to work the fast twitch fibers. My lifts are SO much better when I really put my head into it and visulaize / focus on the exact muscle working
    Without a doubt! I feel like if i can not feel the target muscle working then i am wasting my time and going through the motions, i did it today with chest i visualized Arnold's HUUUGE upper chest and every rep squeezed as hard as i could and slowly lowered the DB's!

    Quote Originally Posted by TurningGreen View Post
    "training instinctively" Very cool
    It's pretty much a matter of flexing with the weight until you don't feel that same response and pump starts to go away despite squeezing super hard.



    Well today i did chest/tri's and i focused on only doing overhead style work for tri's, i used to avoid ALL of them and i am super happy i did this today. I used a hammer grip style tricep bar and it allowed me to get my elbows in really tight without any/little elbow discomfort. I am so relieved to try this since i feel i really lack long head tricep development which ultimately brings in the most size in front/rear shots. As a result my arms just keep growing, i really think i'm gonna have to back off soon since i'm starting to have them where i want. My chest needs the most work right now my delts/arms just dwarf it. I'm actually shocked how big my delts are underneath that fat! Makes me feel extremely gratified knowing all the super hard work shows. I started with 12" or so arms and absolutely no delt shape or size. Reflecting on that makes me feel extremely accomplished and to strive just as hard or harder to bring up these other areas. I am in full swing of prioritization now, my hamstrings/chest/middle back are going to be first thing to train with the most perfect reps i can do!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  8. Ok lately i've been getting a lot of **** about my lagging upper chest and today i'm sick of it so i'm going to do like 20 sets of shoulders shrugged presses and squeeze my upper chest so hard that it has no choice but to grow. NO MORE LAGGING SHIIIT! In my room with 25lb db's
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  9. I hear ya... Ive been pounding my upper chest and tie ins... must build!!!!

  10. Quote Originally Posted by jiggamanbill View Post
    I hear ya... Ive been pounding my upper chest and tie ins... must build!!!!
    We gotta keep at it we'll get it! I like to do shrugged shoulders back flat db press with my chin on my chest. Did it today i really have no damn clue why i stopped doing them they are the perfect mass builder for upper chest since your on flat you can more than likely use more weight too with a good squeeze.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  11. something I do is bring the dumbbells ,incline or flat, just over my chin and squeeze the hell outta them, really causes a upper chest, tie in effect
    Facebook John Smeton Fitness
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  12. Quote Originally Posted by John Smeton View Post
    something I do is bring the dumbbells ,incline or flat, just over my chin and squeeze the hell outta them, really causes a upper chest, tie in effect
    I did flat with the smith machine but i pressed right around my neck and concentrated on just squeezing the upper portion of my chest (that i need really bad haha) I'm going to just do it every chest session to get it developed and "catch up" to my delts/lower chest. I started doing flyes with my hands on the closest to inner part of the db and they kind of fight to fall outward so you have tension on your chest the entire time but instead of turning my palms towards each other i keep them straight which gives me a bigger stretch and i actually am going to press this way it's like a constant tension technique with dumbbells. Try it! Hands closes to inside plate so the db wants to pull your arms apart. Tore me up haha
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  13. Quote Originally Posted by thetinyguy View Post
    I did flat with the smith machine but i pressed right around my neck and concentrated on just squeezing the upper portion of my chest (that i need really bad haha) I'm going to just do it every chest session to get it developed and "catch up" to my delts/lower chest. I started doing flyes with my hands on the closest to inner part of the db and they kind of fight to fall outward so you have tension on your chest the entire time but instead of turning my palms towards each other i keep them straight which gives me a bigger stretch and i actually am going to press this way it's like a constant tension technique with dumbbells. Try it! Hands closes to inside plate so the db wants to pull your arms apart. Tore me up haha
    Never thought about that with the d/bells... good call

  14. Quote Originally Posted by jiggamanbill View Post
    Never thought about that with the d/bells... good call
    I love it, i like any exercise that keeps 100% focus on the target muscle, compound exercises are a little tricky but isolation i can really hammer them. I went heavy for the first time in a while on back today and suprisingly i was a lot stronger than i thought, The hardest part is trying to squeeze the muscle, i believe that in order to use "full range of motion" with squeezing it you have to first re-learn the entire movement with that weight. For example i was using 160lbs today for wide hammer grip lat pull down and anything past half way it just went back to instinct and pull with everything so instead of doing that i did the half ROM with JUST using my lats. I'm willing to bet if i stay at that weight until i can do 10 full range with that squeeze that my lats will be bigger. I feel like it's the smartest progression because the muscle becomes strong and flexible enough to handle that weight through the entire ROM. It's a type of mind/muscle thing that i think is going to work extremely good. My back is toast right now and i actually noticed today my upper chest is popping out a little more than usual. I think i hit gold with that workout i did ! You gotta think it barely ever gets isolated and wham i hit it so it'd be like a muscle growing the first time maybe even noob like gains! Guess we'll see, tomorrow is hamstrings and delts! Going to imply my theory of heavy weights i used for back today with them and see what happens..
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  15. Quote Originally Posted by thetinyguy View Post
    I love it, i like any exercise that keeps 100% focus on the target muscle, compound exercises are a little tricky but isolation i can really hammer them. I went heavy for the first time in a while on back today and suprisingly i was a lot stronger than i thought, The hardest part is trying to squeeze the muscle, i believe that in order to use "full range of motion" with squeezing it you have to first re-learn the entire movement with that weight. For example i was using 160lbs today for wide hammer grip lat pull down and anything past half way it just went back to instinct and pull with everything so instead of doing that i did the half ROM with JUST using my lats. I'm willing to bet if i stay at that weight until i can do 10 full range with that squeeze that my lats will be bigger. I feel like it's the smartest progression because the muscle becomes strong and flexible enough to handle that weight through the entire ROM. It's a type of mind/muscle thing that i think is going to work extremely good. My back is toast right now and i actually noticed today my upper chest is popping out a little more than usual. I think i hit gold with that workout i did ! You gotta think it barely ever gets isolated and wham i hit it so it'd be like a muscle growing the first time maybe even noob like gains! Guess we'll see, tomorrow is hamstrings and delts! Going to imply my theory of heavy weights i used for back today with them and see what happens..
    I have come up with my own theories , whether they are right or wrong , IDK, just different stuff to experiment with and see how it works-thats why i love bodybuilding its creative
    Facebook John Smeton Fitness
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  16. Quote Originally Posted by John Smeton View Post
    I have come up with my own theories , whether they are right or wrong , IDK, just different stuff to experiment with and see how it works-thats why i love bodybuilding its creative
    Exactly, its all about trial and error with the training, diet and cardio

  17. Quote Originally Posted by John Smeton View Post
    I have come up with my own theories , whether they are right or wrong , IDK, just different stuff to experiment with and see how it works-thats why i love bodybuilding its creative
    That is bodybuilding!

    Quote Originally Posted by Bulkypinoy61 View Post
    Exactly, its all about trial and error with the training, diet and cardio
    Yup yup yup! Been hitting cardio consistently along with eating the same every day. Makes my results a lot more steady so now i know how to approach nutrition better. It's extremely gratifying when the biggest guy in our gym came up and told me that i was doing a really good job and i look way better. He saw me on the stepmaster raining sweat on the floor this guy is a freak too he has to have 22-23 inch LEAN arms too it meant a lot to me, i told him well i am not letting anyone beat me and i will stay on this thing as long as necessary and he proceeded to nod and smile. I think people see that now i am business, everything is coming together and i feel like i'm hitting the peak of training/diet/consistansy, i'm trying to reveal my physique to see where i am at and look/feel great at the same time. Consistancy in diet was a huge link i needed, i am ready to prepare my mind and spirit for the ride of my life. My road to COMPETITION!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  18. Hell yeah! The best advices I could give is learn nutrition in and out , training as well and and your body.

    Keep up the good work

    I bet its tempting to take sdrol when its sold at the place you work at?
    Facebook John Smeton Fitness
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  19. Quote Originally Posted by John Smeton View Post
    Hell yeah! The best advices I could give is learn nutrition in and out , training as well and and your body.

    Keep up the good work

    I bet its tempting to take sdrol when its sold at the place you work at?

    It is man, i actually have like 3 bottles of it from work and **** as freebees so it's even more tempting. If i do try it, it'll be 10-15mg 4 weeks not gonna go crazy.

    I want to continue learning about nutrition and such so i can figure out the best way to diet down for a show while staying full. It's gonna take time just like learning training has!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  20. Quote Originally Posted by thetinyguy

    It is man, i actually have like 3 bottles of it from work and **** as freebees so it's even more tempting. If i do try it, it'll be 10-15mg 4 weeks not gonna go crazy.

    I want to continue learning about nutrition and such so i can figure out the best way to diet down for a show while staying full. It's gonna take time just like learning training has!
    I have a bunch of sdrol as well. (its around 16 bottles still) I've been waiting to hit my goal weight then Ill give it a run. Im doing a 5aohp and mass drop run right now.
    **G D I** --Bruce the Destroyer--

  21. Quote Originally Posted by D2footballjrc

    I have a bunch of sdrol as well. (its around 16 bottles still) I've been waiting to hit my goal weight then Ill give it a run. Im doing a 5aohp and mass drop run right now.
    Why do you have so many bottles is SD?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  22. Quote Originally Posted by D2footballjrc View Post
    I have a bunch of sdrol as well. (its around 16 bottles still) I've been waiting to hit my goal weight then Ill give it a run. Im doing a 5aohp and mass drop run right now.
    Wow that's insane, how do you like the 5aohp i have heard a lot about it. Does it live up to the hype gains wise? I'm thinking of trying to log a PH this winter from a company like Iron-Mag Labs or anybody who makes something good for mass. What's your goal weight right now? Your stats say 6' 2" 254 that's pretty huge!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  23. Quick link to video i did today of 130Lb DB Stiff Leg Deads, Sorry i've been slacking on the updates guys been doing a lot lately with work and our website!

    https://www.facebook.com/video/video...05802009433706
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  24. Quote Originally Posted by thetinyguy

    Wow that's insane, how do you like the 5aohp i have heard a lot about it. Does it live up to the hype gains wise? I'm thinking of trying to log a PH this winter from a company like Iron-Mag Labs or anybody who makes something good for mass. What's your goal weight right now? Your stats say 6' 2" 254 that's pretty huge!
    In college I was in the 240 range. Goal weight is around 220 - 215 then bulk a bit more. I let myself really go and August first of last year I was 382 pounds.
    **G D I** --Bruce the Destroyer--

  25. Quote Originally Posted by D2footballjrc View Post
    In college I was in the 240 range. Goal weight is around 220 - 215 then bulk a bit more. I let myself really go and August first of last year I was 382 pounds.
    Well i commend you for getting down that much that's some HUGE dedication so you should have no problem hitting your goal!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  26. If we let ourselves go it would be easy to be hit 300's no doubt. I love that every human being has the willpower to stear their mind to where they want to go!

    mental discipline is an effect bodybuilding causes.

    Keep up the good work Nick-you are very strong.
    Facebook John Smeton Fitness
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  27. Quote Originally Posted by John Smeton View Post
    If we let ourselves go it would be easy to be hit 300's no doubt. I love that every human being has the willpower to stear their mind to where they want to go!

    mental discipline is an effect bodybuilding causes.

    Keep up the good work Nick-you are very strong.
    Thanks John, Tried deads today with barbell and my strength has gone down on them. Not really worried about it right now but i'm just going to perfect my form so when September comes, i will be ready to get super strong on them! My off-season strategy will be to eat 3,500 calories at first and see if i gain at all, then just adjust in 500 increments until i gain at a steady rate. I will throw in cardio here and there just like 10 minutes post workout. Believe it or not i'm eating right around 2k calories right now and i'm leaning up pretty quickly. This will be my last month of hard dieting starting now, then after i will go up to 2,500 and slowly cut cardio for 4 weeks. Then after that 3,500 with little cardio, my goal will be to gain a good 20Lbs or so but keep my bodyfat in a good range. I might even bulk for longer depending on where i'm at, as long as i'm not too fat i'll be happy haha.

    New Pic around 225Lbs! Vacuum is looking better and taper is looking good...

    Still got a decent around my lower waist to lose too!

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    Comparison from Day 1 of this Log.......

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    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  28. Calves grew too!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  29. Hey guys today i trained chest and i went the heaviest i've gone on decline db press. I went up to 90's for the first time, the set before i did the 80's for a solid set of 5 which i also had never used, Didn't go to failure on that set as well. I was a little shaky with the 80's but figured i could probably get the 90's for a good set of possible 5. Anyways i got the first rep: perfect chest contracted super hard, lowered super slow and fired up the 2nd one..WHAM another perfect rep super controlled. At this point i definitely was thinking 5 reps, went to hit the 3rd rep and got about to lockout and left arm just "stopped contracting" no tear symptoms or anything it just like i said stopped. I have had this happen with overhead press trying a new weight as well. Does this sound like a nervous system adaptation to you guys? I figured it makes the most logical sense because it's A: A new weight and B: The weight was heavy but my chest contractions were super intense.

    Reps were done with 3-4 second negatives too but i still felt really strong and in control, just kind of a goofy situation! I'm just happy no tear, i think i'd attribute that to how slow i was doing the reps WHEW
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  30. Quote Originally Posted by thetinyguy View Post
    Hey guys today i trained chest and i went the heaviest i've gone on decline db press. I went up to 90's for the first time, the set before i did the 80's for a solid set of 5 which i also had never used, Didn't go to failure on that set as well. I was a little shaky with the 80's but figured i could probably get the 90's for a good set of possible 5. Anyways i got the first rep: perfect chest contracted super hard, lowered super slow and fired up the 2nd one..WHAM another perfect rep super controlled. At this point i definitely was thinking 5 reps, went to hit the 3rd rep and got about to lockout and left arm just "stopped contracting" no tear symptoms or anything it just like i said stopped. I have had this happen with overhead press trying a new weight as well. Does this sound like a nervous system adaptation to you guys? I figured it makes the most logical sense because it's A: A new weight and B: The weight was heavy but my chest contractions were super intense.

    Reps were done with 3-4 second negatives too but i still felt really strong and in control, just kind of a goofy situation! I'm just happy no tear, i think i'd attribute that to how slow i was doing the reps WHEW
    good thing you were controlling the weight! Not sure if it is a nervous system adaptation.... I have the same thing happen on certain body parts / lifts... I'll be going strong, then out of nowhere, BAM the fatigue hits fast and hard and feels like the muscle is not working haha
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