Beelze's lifting routine
- Thread starter Beelzebub
- Start date
goldylight
***** Vampire
that dude looks like a character from a kids show the wiggles my kids watch - LOL. i no fear the pussy in yellow.
Dwight Schrute
I am faster than 80% of all snakes
Thats the **** Bruce does before he's going to whip some ass. Damn people, watch Game of Death where he beats the **** out of Kareem. THis should be a mandatory flick for guys to watch.
Dwight Schrute
I am faster than 80% of all snakes
I don't care anymore. I am eating a Crowler cookie.
Beowulf
Registered User
Hey Beelz,
I just made a first attempt at a DC split. I had been lifting by feel, and it was working for a while, but it is getting stale. I'm ready to impose some more structure.
I broke the exercises up across 3 days, instead of two. Otherwise, I'll be in the gym for too long and end up dropping exercises due to time constraints.
Would you mind taking a quick peek at this: Invalid Link Removed
As you may have noticed, I change the order of bodyparts to allow additional recovery. Instead of Chest/Shoulders/Tris/Back Width/Back Thickness, I set it up as Chest/Width/Delts/Thickness/Tris
I plan to do something like:
1a
2a
Rest
3a
Rest
1b
Rest
2b
Rest
3b
Rest
1c
2c
Rest
3c
That gives me 9 workouts in 15 days.
I just made a first attempt at a DC split. I had been lifting by feel, and it was working for a while, but it is getting stale. I'm ready to impose some more structure.
I broke the exercises up across 3 days, instead of two. Otherwise, I'll be in the gym for too long and end up dropping exercises due to time constraints.
Would you mind taking a quick peek at this: Invalid Link Removed
As you may have noticed, I change the order of bodyparts to allow additional recovery. Instead of Chest/Shoulders/Tris/Back Width/Back Thickness, I set it up as Chest/Width/Delts/Thickness/Tris
I plan to do something like:
1a
2a
Rest
3a
Rest
1b
Rest
2b
Rest
3b
Rest
1c
2c
Rest
3c
That gives me 9 workouts in 15 days.
Last edited:
exnihilo
Well-known member
Man, I missed a bodybuilders vs. powerlifters debate?! Where the hell was I?!
:lol:
My official statement is that muscle fiber hypertrophy is a significant source of additional strength available to trained athletes, and in many cases will translate directly in to increased sports performance.
That being said, there's nothing wrong with being freaky looking
I just like to make fun of bodybuilders because Bodybuilding contests seem to be blatantly homosexual.
:lol:
My official statement is that muscle fiber hypertrophy is a significant source of additional strength available to trained athletes, and in many cases will translate directly in to increased sports performance.
That being said, there's nothing wrong with being freaky looking
I just like to make fun of bodybuilders because Bodybuilding contests seem to be blatantly homosexual.guyfromkop2
Board Supporter
exnihilo said:
:toofunny:
LakeMountD
Doctor Science
Yeah one of the first ever programs that I used was DC's. It was a great program. I was very very strong, that is one of the biggest things I noticed. I didn't grow quite as much but I definitely had the strength. I think one of the hardest things was getting in the mindset for it. You really have to go in like you are psycho and move the weights. Basically the only grudge I had against it was 1. for lagging body parts such as my biceps I found it impossible to make them grow with such little work (even with rest pause). 2. Although I stayed lean, I didn't stay as lean as I do now with a 4-5 day higher volume routine.
But for all you out there looking to change it up, give this a try you wont be disappointed.
But for all you out there looking to change it up, give this a try you wont be disappointed.
Dwight Schrute
I am faster than 80% of all snakes
Beowulf said:
:toofunny:
Dwight Schrute
I am faster than 80% of all snakes
Try this.
PNF Stretching
PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion (1,2).
PNF techniques can be both passive (no associated muscular contraction) or active (voluntary muscle contraction). While there are several variations of PNF stretching, they all have one thing in common - they facilitate muscular inhibition. It is believed that this is why PNF is superior to other forms of flexibility training (1,2,3,4).
Both isometric and concentric muscle actions completed immediately before the passive stretch help to achieve autogenic inhibition - a reflex relaxation that occurs in the same muscle where the golgi tendon organ is stimulated. Often the isometric contraction is referred to as 'hold' and the concentric muscle contraction is referred to as 'contract'.
A similar technique involves concentrically contracting the opposing muscle group to that being stretched in order to achieve reciprocal inhibition - a reflex muscular relaxation that occurs in the muscle that is opposite the muscle where the golgi tendon organ is stimulated.
Using these techniques of 'contracting', 'holding' and passive stretching (often referred to as 'relax') results in three PNF stretching techniques. Each technique, although slightly different, involves starting with a passive stretch held for about 10 seconds.
For clarity and to compare each technique, think of a hamstring stretch in the supine (on back, face up) position for each example. The athlete places one leg extended, flat on the floor and the other extended in the air as close to right angles to the body as possible.
Hold-Relax
A partner moves the athlete,s extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds.
The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.
Contract-Relax
A partner moves the athlete's extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
On instruction, the athlete concentrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply enough force so that there is resistance while allowing the athlete to push their leg to the floor (i.e. through the full range of motion). This is the 'contract' phase.
The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.
Hold-Relax with Opposing Muscle Contraction
A partner moves the athlete's extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds. This initiates autogenic inhibition.
The partner completes a second passive stretch held for 30 seconds, however the athlete is instructed to flex the hip (i.e. pull the leg in the same direction as it is being pushed). This initiates reciprocal inhibition allowing the final stretch to be greater.
Here are some other general guidelines when completing PNF stretching:
1. Leave 48 hours between PNF stretching routines.
2. Perform only one exercise per muscle group in a session.
3. For each muscle group complete 2-5 sets of the chosen exercise.
4. Each set should consist of one stretch held for up to 30 seconds after the contracting phase.
5. PNF stretching is not recommended for anyone under the age of 18.
6. If PNF stretching is to be performed as a separate exercise session, a thorough warm up consisting of 5-10 minutes of light aerobic exercise and some dynamic stretches must precede it.
7. Avoid PNF immediately before, or on the morning of competition.
References
1) Cornelius, W.J. and M.M. Hinson. The relationship between isometric contractions and of hip extensors and subsequent flexibility in males. Sports Med. Phys. Fitness. 20:75-80. 1980
2)Holt, L.E., T.M. Travis, and T. Okia. Comparative study of three stretching techniques. Percept. Mot. Skills. 31:611-16. 1970
3)Sady, S.P., M. Wortman, and D. Blanke. Flexibility Training: Ballistic, static or proprioceptive muscular facilitation? Arch. Phys. Med Rehabil.63:261-63. 1982
4)Tanigawa, M.C. Comparison of the hold relax procedure and passive mobilization on increasing muscle length. Phys. Ther. 52:725-35. 1972
PNF Stretching
PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion (1,2).
PNF techniques can be both passive (no associated muscular contraction) or active (voluntary muscle contraction). While there are several variations of PNF stretching, they all have one thing in common - they facilitate muscular inhibition. It is believed that this is why PNF is superior to other forms of flexibility training (1,2,3,4).
Both isometric and concentric muscle actions completed immediately before the passive stretch help to achieve autogenic inhibition - a reflex relaxation that occurs in the same muscle where the golgi tendon organ is stimulated. Often the isometric contraction is referred to as 'hold' and the concentric muscle contraction is referred to as 'contract'.
A similar technique involves concentrically contracting the opposing muscle group to that being stretched in order to achieve reciprocal inhibition - a reflex muscular relaxation that occurs in the muscle that is opposite the muscle where the golgi tendon organ is stimulated.
Using these techniques of 'contracting', 'holding' and passive stretching (often referred to as 'relax') results in three PNF stretching techniques. Each technique, although slightly different, involves starting with a passive stretch held for about 10 seconds.
For clarity and to compare each technique, think of a hamstring stretch in the supine (on back, face up) position for each example. The athlete places one leg extended, flat on the floor and the other extended in the air as close to right angles to the body as possible.
Hold-Relax
A partner moves the athlete,s extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds.
The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.
Contract-Relax
A partner moves the athlete's extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
On instruction, the athlete concentrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply enough force so that there is resistance while allowing the athlete to push their leg to the floor (i.e. through the full range of motion). This is the 'contract' phase.
The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.
Hold-Relax with Opposing Muscle Contraction
A partner moves the athlete's extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds. This initiates autogenic inhibition.
The partner completes a second passive stretch held for 30 seconds, however the athlete is instructed to flex the hip (i.e. pull the leg in the same direction as it is being pushed). This initiates reciprocal inhibition allowing the final stretch to be greater.
Here are some other general guidelines when completing PNF stretching:
1. Leave 48 hours between PNF stretching routines.
2. Perform only one exercise per muscle group in a session.
3. For each muscle group complete 2-5 sets of the chosen exercise.
4. Each set should consist of one stretch held for up to 30 seconds after the contracting phase.
5. PNF stretching is not recommended for anyone under the age of 18.
6. If PNF stretching is to be performed as a separate exercise session, a thorough warm up consisting of 5-10 minutes of light aerobic exercise and some dynamic stretches must precede it.
7. Avoid PNF immediately before, or on the morning of competition.
References
1) Cornelius, W.J. and M.M. Hinson. The relationship between isometric contractions and of hip extensors and subsequent flexibility in males. Sports Med. Phys. Fitness. 20:75-80. 1980
2)Holt, L.E., T.M. Travis, and T. Okia. Comparative study of three stretching techniques. Percept. Mot. Skills. 31:611-16. 1970
3)Sady, S.P., M. Wortman, and D. Blanke. Flexibility Training: Ballistic, static or proprioceptive muscular facilitation? Arch. Phys. Med Rehabil.63:261-63. 1982
4)Tanigawa, M.C. Comparison of the hold relax procedure and passive mobilization on increasing muscle length. Phys. Ther. 52:725-35. 1972
Dwight Schrute
I am faster than 80% of all snakes
Guess you haven't been in prison.
Dwight Schrute
I am faster than 80% of all snakes
I could arrange it for you. Just say when...
Dwight Schrute
I am faster than 80% of all snakes
Although they tend to out perform the guests.
Dwight Schrute
I am faster than 80% of all snakes
:lol:
:blink:
:blink:
guyfromkop2
Board Supporter
Bobo said:
i have and i'd rather be a big hairy guy lifting heavy weights than a tan shaved up guy in a thong
Dwight Schrute
I am faster than 80% of all snakes
Well in prison I'd rather be the ugliest mf'er on the block.
Dwight Schrute
I am faster than 80% of all snakes
Jay,
You just aren't right.
You just aren't right.
Beelzebub
Registered User
Beowulf said:
should work fine. lifting by feel doesn't really go too well with the program though. a lot of sh!t i don't feel like doing but have to anyway just to beat last weeks numbers. if you're stalling out on an exercise after being on it too long, that's a total different matter - just replace it. perhaps, i'm misunderstanding.
in any case, that split looks fine.
Beowulf
Registered User
thanks, B.
What I meant to say is that I had been training by feel for a few months after about 9months of logging everything in a journal. At first, the lack of structure was refreshing, but I'm starting to hit diminishing returns.
With this, I won't be doing anything by feel.
What I meant to say is that I had been training by feel for a few months after about 9months of logging everything in a journal. At first, the lack of structure was refreshing, but I'm starting to hit diminishing returns.
With this, I won't be doing anything by feel.
LakeMountD
Doctor Science
Beelzebub said:
Yeah didn't work for me either.
Bobo- Those PNF stretches do work pretty well. We did them in the military and also with football and they were much more effective. I have always hated static stretches as I tend to tighten back up pretty easily. I am not super flexible by any means.
Dwight Schrute
I am faster than 80% of all snakes
LakeMountD said:
They are definetly more performance oriented.
LakeMountD
Doctor Science
Jayhawkk said:I'm very flexible but stretching always burnt me out more than the actual workout. Guess that would mean I need to work on some endurance
Yeah the stretches are tough but a lot of studies point to them as a place for hypertrophy. The stretching of the muscle fascia forces the muscle to add sarcomers to the end of the muscle, makig it longer. This is what I have read, seems interesting enough.
Dwight Schrute
I am faster than 80% of all snakes
Actually in some studies is decreases protein synthesis
There is that evil "study" work again :lol:
I think the conclusion that was shorter more frequent stretches could help performance but long more infrequent stretches could actually increase recovery time. I will try to find it but its been a while.
There is that evil "study" work again :lol:
I think the conclusion that was shorter more frequent stretches could help performance but long more infrequent stretches could actually increase recovery time. I will try to find it but its been a while.