3-AD: Putting "thesinner" back in "synergy"

[ReaperX]

Me with 135lbs on a dipping belt. The +1 is for a rest pause. 7 continuous reps to positive failure, a 10-15 second break, 1 more rep.

I've gotten to 120 before @ 12 reps. I'm gonna see if I can hit 135lbs for 7 reps like you


120lbs, I can already feel a ton of pressure on my sternum. It is funny, b/c just about everyone at my gym can't dip their own bodyweight, or just barely can dip their own bodyweight, so it is an 'awe' thing when I actually add weight to dip with.



Also are all your exercises to failure ?

[SilentBob187]

Me with 135lbs on a dipping belt. The +1 is for a rest pause. 7 continuous reps to positive failure, a 10-15 second break, 1 more rep.

[thesinner]

Looking good on the presses, however slacking big time on the lack of videos or pictures.

I blame my training partner who's been slacking on getting his ass outta bed in the morning to work out with me.

Although I really have to admit, it feels really faux pas to bring a camera in with you to the gym.

[thesinner]

I've gotten to 120 before @ 12 reps. I'm gonna see if I can hit 135lbs for 7 reps like you


120lbs, I can already feel a ton of pressure on my sternum. It is funny, b/c just about everyone at my gym can't dip their own bodyweight, or just barely can dip their own bodyweight, so it is an 'awe' thing when I actually add weight to dip with.



Also are all your exercises to failure ?

Yeah. My line of thought is, if despite all your efforts, you cannot move the weight another inch......that's giving your body just another reason to get bigger. I do 1-2 warmup sets, but only one working set to total positive failure.

Research has shown sets to failure vs. gains to function towards an assymptote (naturally, it's related nth order reactions), so I figure I might as well do one set, make it count, and let my body's metabolism do the rest.

[ReaperX]

I'll have to try that change. I read an article awhile back that showed that training to failure often was counterproductive. I think however they ran 3-4 sets to failure consecutively.

Doing only 1 set might be the answer.

I might change up my routine, add in more exercises and use less sets and run each one to failure.

Does this type of exercising allow for training the body parts more than once a week due to less volume, per se ?

[thesinner]

I'll have to try that change. I read an article awhile back that showed that training to failure often was counterproductive. I think however they ran 3-4 sets to failure consecutively.

Doing only 1 set might be the answer.

I might change up my routine, add in more exercises and use less sets and run each one to failure.

Does this type of exercising allow for training the body parts more than once a week due to less volume, per se ?

The issue I have with most training styles, and the research behind them is that they work in a "semi-batch" process. Meaning that 6 weeks will work great, but after 8 weeks the routine can become counterproductive, due to the eventual degradation of an integral metabolic function. At this point you can either take a week or two off, or you go off and bastardize another metabolic pathway to muscle growth.

I've found that I'm much more content with making smaller but continuous gains, than simply "sucking the well dry", making all my gains up front, and frantically having to find another way to grow.

You could probably go a little more frequency due to the dramatically less volume. Depending on how many sets you're doing, I wouldn't work the same group more than twice per week. The gains don't come as fast, but they also don't stop coming.

[t3stxlr4titud]

I left a question in an other thread for hank, so if you guys ee him let him know.

TF

[WheyGood]

Sinner, Great log so far!

You seem to have an approach that is similar to mine, which is the Mike Mentzer / Dorian Yates "Heavy Duty" philosophy of weight training.

My question is: do you ever take a periodic break from the training-to-failure, 1-set-per-exercise (with negative reps) style? Every so often I like to confuse the muscles by doing drop sets, or doing high-rep sets with lighter weights.

Yeah. My line of thought is, if despite all your efforts, you cannot move the weight another inch......that's giving your body just another reason to get bigger. I do 1-2 warmup sets, but only one working set to total positive failure.

Research has shown sets to failure vs. gains to function towards an assymptote (naturally, it's related nth order reactions), so I figure I might as well do one set, make it count, and let my body's metabolism do the rest.

[Zombie]

hunny buns i have to say its a really nice log you got here , you got the usual hijackers and trolls but other than that good log bro

[thesinner]

Sinner, Great log so far!

You seem to have an approach that is similar to mine, which is the Mike Mentzer / Dorian Yates "Heavy Duty" philosophy of weight training.

My question is: do you ever take a periodic break from the training-to-failure, 1-set-per-exercise (with negative reps) style? Every so often I like to confuse the muscles by doing drop sets, or doing high-rep sets with lighter weights.

I kinda cycle through High reps, low reps, and negatives. There's no set scheme for doing them, so I just kinda do them randomly. I also like to use the rest-pause method periodically as well. I don't think rest-pause has a direct effect on building mass, but it certainly helps me out with my strength.

[thesinner]

Here's another progress picture.

http://anabolicminds.com/photopost/s...o=1909&cat=500

Hopefully this will shut crader up

One thing I've been noticing with 3-AD is that I'm having amazing sleep. A li'l too amazing, though because I never want to get out of bed in the morning.

Off day today. Gonna go jump some rope later today.

[zachconley123]

so what have ur gains been like n 3-ad?

[thesinner]

So far, I've put on about 3lbs, which in about 3 weeks isn't half bad. For a single component cycle, I usually put on about 3-5lbs in 4 weeks, so this is pretty much on schedule.

I'll have to post my weekly measurements tomorrow.

[EasyEJL]

nice lat spread for a relaxed pose

[crader]

LOL nothing shuts me up..well maybe the boxer shorts you posed in

[thesinner]

measurements

Arms: 15 3/4"
Chest: 45 1/2 "
Gut: 31 1/2 "


Cardio this weekend was kinda blah. I've been kinda tired, so I'm just takin' 'er easy.

Science term of the weekend: The Reynold's Number (Re) - this is a unitless parameter used to determine the flow character of a moving fluid. It's essentially the ratio of inertia to viscosity. It's used to classify 3 types of flow. Re < 2100 is laminar flow, Re > 4000 is turbulent flow, 2100>Re>4000 is transition flow, think transvestite: you don't know what the heck's going on. I'll have to explain laminar flow tomorrow. There's a pretty good analogy for it.

[snookl187]

Laminar flow is like a stream flowing smoothly in a strait direct line. Turbulent flow is like a stream going through a turn with back eddys. Transition flow is a mix of the two.

[thesinner]

kinda. laminar flow has a tendency to get caught up against the sides of the pipe, creating what's know as a "boundary layer". The best way to visualize laminar flow (I guess I'll have to talk about another science term tomorrow) is to look at your feet when you walk. The fluid particles will pick up, move a little bit, and set back down. The reason why golfballs have dimples and fish have scales are actually due to this boundary layer phenomenon. The rough/textured surface helps to minimize the boundary layer around the golfball/fish allowing it to travel better through the air or water.

Turbulent flow doesn't actually have to go through a turn, it just needs to move really fast through the pipe. Going through a turn will often make the flow more turbulent in character. What happens is the momentum builds up, and it gives the viscous forces the big ol' Turbulent flow can often be used for usung "plug flow" estimation. Plug flow, meaning you assume the fluid doesn't get tied up along the edges, and flows though the pipe like solid "plug" (kinda like a bullet firing outta the chamber, if that helps you visualize it).

[Steveoph]

Your science articles remind me on the most useless commentary in a magazine I read today about how the Large Hadron Collider is going to create a stranglet or a blackhole and wipe out civilization. There's actually a filing to stop the operation of the $ 7 billion LHC lol.

Anyways looking good sinner, I might do a run of 3 AD. I've been on DTH for 5 weeks now and I have been quite disappointed, which is odd because I heard amazing things about it and so I bought the twin pack :S Oh well

[thesinner]

Your science articles remind me on the most useless commentary in a magazine I read today about how the Large Hadron Collider is going to create a stranglet or a blackhole and wipe out civilization. There's actually a filing to stop the operation of the $ 7 billion LHC lol.

You've just given me an idea for some concepts that'll last through the week.

Anyways looking good sinner, I might do a run of 3 AD. I've been on DTH for 5 weeks now and I have been quite disappointed, which is odd because I heard amazing things about it and so I bought the twin pack :S Oh well

If you end up doing a run, please log it. I'd love to follow. I'm really eager to see what this stuff can do at higher doses. A couple of the other loggers have done 6 caps per day with really awesome results.