High-Volume Lee Priest Routine
- 12-07-2008, 01:12 PM
- 12-07-2008, 02:26 PM
example of my leg routine:
squats 3 sets of 4 reps
Lunge 2 sets of 4 reps
StraighLeg deadlift: 2 sets 4 reps
(next week lunges are leg press and SLDL are hanging raises)
and i am still overtraining sometimes it is more important to use your brain than your muscles.
So your body feels fine on your huge overtraining routine. Thats great that it is working for you. But truth is you could cut that down in half or even to 1/3 of what you do and make the same gains. And then you are optimizing your hormone levels from your workout and can spend time doing other thing like HIT cardio later etc etc.
Also, a wise man once told me. It isnt what you can do right now, it is what you can keep up for the rest of your life. I can definitley keep up my 7-9 set workouts through school and work. I am currently 6'5 247lbs 8% BF and it has taken me 5 years (since i started) to realize how to train correctly
12-07-2008, 02:35 PM
"Once a muscle is fatigued it can't be properly overloaded." if you are working up in weights set by set it means your first set is not completely overloading your muscles, so by the time you reach your last set you have become fatigued and cannot achieve overload.
here is my overload squat routine from this past week:
135 x 12
225 x 8
315 x 4
385 x 2
415 x 1
485 x 5
490 x 4
500 x 4
now see i get acclimated to the weight, then go right in and hit heavy as possible overload.
12-07-2008, 05:10 PM
12-07-2008, 07:40 PM
12-07-2008, 08:14 PM
12-07-2008, 08:15 PM
12-08-2008, 01:51 AM
I know what you meant KgTomCat... but that is not overloading. if say 300x 4 of whatever is your max then you should be doing as close to 300 x 4 in your sets as possible, NOT 275 x8, 285 x 6, etc etc... that is prefatiguing the muscle group... by the last set you cannot do 300 x 4 anymore.
so what i mean is say you can flat bench 300 x 4 at the end of your pyramid if you did a proper warmup and jumped right into overload you could potentially do 315 x 4... THAT is overload!
for kgtomcat and other this is a pyramid like in one of the previous posts:
Standing Barbell Rows- 135x11, 185x8, 185x9, 155x11
Why not do 205 x 6, x5, x4
THAT is overload = muscle growth
sorry if i was unclear what i meant. again the warm up sets i listed are a warmup nothing more, not part of the working sets. my overload squats were:
485 x 5
490 x 4
500 x 4
--> as much as possible for 4-6 reps.
pyramiding would be
405 x 12
415 x 8
425 x 6
455 x 4 ---- see 455 x4 VS what could have been 500 x 4 above!!
12-08-2008, 03:46 PM
12-08-2008, 04:44 PM
12-08-2008, 06:05 PM
If it were me, this would be the least of my worries about having an abundance of energy after a workout...i wish i had that problem, i feel sorry for ya...lol, yeaaaaah right......
give me that problem any day bro' and i'd love it.
---The internet is the father of the electronic lynch-mob---
12-09-2008, 10:27 AM
12-09-2008, 03:44 PM
12-09-2008, 05:46 PM
my routine is very similar, but many of my exercises are 4 sets, instead of 5. If i do do 5, it would be a very light warmup set, or a double warmup set like say for squats, ill do 135 twice, for 15 reps very slow and deep before tackling the heavy weight. ill go up to 6 sets on leg press. But usually everything else is 4 sets. Ive been off cycle since last feb. and have been gaining weight and strength progressively since a natty cut that july. But then again, im bulking, Im not cut as hell or really lean, im around 13-15%bf and my diet is massive, and i take 2-3 days off a week with 8-9hrs of sleep a nite.
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