kenpoengineer
Well-known member
Keep your eye on the prize HG - good health. You have come a long way since that beach picture of your former self. This is a setback that needs to heal. Work on the legs and don't ever give up!
Hairygrandpas log, fat- and older people welcome!- diet, training, cycles, healing
- Thread starter hairygrandpa
- Start date
hairygrandpa
Legend
Appreciate your encouragement, guys!
Have learned a lesson and will move forward!
Have a nice weekend!
Have learned a lesson and will move forward!
Have a nice weekend!
HIT4ME
Well-known member
I just made a post which you are a big part of over in my log HGP.
You are entitled to some setbacks. That is what makes the journey such a great journey. Most people will have set backs and give up because it is too hard. I know you are no quitter. Quite the opposite. You will fail because you refuse to give up, refuse to step back.
Depression is our way of surviving. When a caveman is injured or unable to overcome a threat, becoming depressed and not leaving the cave may be the safest option for survival.
A break is often the end. But not for you because the rest of us are going to be here, waiting for you to get better. We want you to take a break, but we are not letting you off the hook.
You are entitled to some setbacks. That is what makes the journey such a great journey. Most people will have set backs and give up because it is too hard. I know you are no quitter. Quite the opposite. You will fail because you refuse to give up, refuse to step back.
Depression is our way of surviving. When a caveman is injured or unable to overcome a threat, becoming depressed and not leaving the cave may be the safest option for survival.
A break is often the end. But not for you because the rest of us are going to be here, waiting for you to get better. We want you to take a break, but we are not letting you off the hook.
hairygrandpa
Legend
Thank you for the caveman comparison! LMAO.
Like:
"Yesterday I was hunting females with a wooden club. While hitting her hard on the head, I injured my shoulder, uga-ga-uga! (translation: Damnit!)"
"Now I'm sitting in my cave in pain, the female lying on the ground. After the female woke up, she attacked me -and I noticed it was a male, uga-ga-ga-gublaga!!! (translation: with a huge dong!!!)."
Don't know why I'm telling this story, I had a few bourbon. LOL
Sparkss
Well-known member
Could be worse
(I speak from a place of experience, and compassion).Be thankful for the health limbs you do have and work on getting the wounded one back into the fold
HIT4ME
Well-known member
Lol, not comparing you to a caveman, although you do look the part, just saying we all have ancestors who WERE caveman and we still have remnants of that.
Cavemen didn't drink bourbon to my knowledge.
UncleSarm
Well-known member
A little late here, but I'm on Smurf time. Stay positive and make sure you nurse your shoulder back to health. You don't want a nagging injury that keeps coming back like a bad case of hemorrhoids. In the meantime you can do squats, so your legs don't get as small as smith_69.
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smith_69
Well-known member
[video=youtube;akAj-TWUq0E]https://www.youtube.com/watch?v=akAj-TWUq0E[/video]
hairygrandpa
Legend
Short update:
Was at the farm, no internet there.
Had a 90min workout today with a dozen rehab exercises and abs, cardio and BW back exercise as a finisher.
Using the injury time for a cal reduced diet.
I'm already down 3 pounds.
over and out
Was at the farm, no internet there.
Had a 90min workout today with a dozen rehab exercises and abs, cardio and BW back exercise as a finisher.
Using the injury time for a cal reduced diet.
I'm already down 3 pounds.
over and out
bighulksmash
Legend
Blessem !
Sparkss
Well-known member
Ditto!!!
Studhorse
Legend
HG, Hang in there. Its tough getting old and still having the drive to be an iron horse! sometimes the body just doesn't cooperate. Take the time to heal, do what you can without pain, rehab at the end of your workout & blow up those legs! Good News is you can put it back on a lot faster than it took you to get it.
Jacked up my left shoulder 8 weeks ago. slowly getting better but this has given me time to find new exercises. Started an modified HST program 8 weeks ago that really seems to be working for me since I cant push a lot of weight. plus I have cut up a little moving to high reps.
Jacked up my left shoulder 8 weeks ago. slowly getting better but this has given me time to find new exercises. Started an modified HST program 8 weeks ago that really seems to be working for me since I cant push a lot of weight. plus I have cut up a little moving to high reps.
HIT4ME
Well-known member
Haha - you may not have listened to me, but you did it anyway. Cutting time!
hairygrandpa
Legend
HIT4ME
Well-known member
I listened, bro, I listened!
Lol, next thing you know you will be doing one set with forced reps and forced negatives and calling it a day!
Feeling any better?
hairygrandpa
Legend
I did something like that. After reading the science behind it, it should work to maintain the gains.
Did a complete, one set + 1 rest pause to failure -back workout yesterday (did not mention it...), with moderate weight,
avoiding any shoulder involvement. Tried chest press machine with 20lbs (lowest weight) but had to abort.
Shoulder is getting better slowly. 1 hour rubber band exercises seemed endless though.
I'm off the cycle to speed up collagen synthesis (high test hinders), cruising now at 250mg test-e/week
I got offered HGH for $80/20ui, should I use it for healing?
Anyone?
Edit: Studhorse , do you have HGH experience, what do you think?
HIT4ME
Well-known member
Haha, I can't believe it! I am doing more sets and you are doing less!
I was thinking of another angle to consider too - per your earlier study, you found 2-3 sets may be 40% more effective I believe?
But frequency is another factor that those studies don't play with. Presumably it also takes less time to recover from 1 set than 2 - which means you can grow and do it again sooner. Maybe it ends up being a wash, who knows?
I always just see it as a balance between frequency, volume and intensity. Too much of any 2 of these factors and you won't grow. It's about doing the right amount.
And I believe for maintenance 1 set does work extremely well.
hairygrandpa
Legend
I agree on all that. They were talking about "failure" too -but we both know that is very vague. To assure real failure I do the rest pause set.
As i had the best results with rest pause sets in the past, I will do them in future too, only difference, I will stick to 70% max weight as I'm paying dearly now for showing off. Did DB front rises with 45lbs DB's... I'm a total idiot!!!!
HIT4ME
Well-known member
Nothing wrong with the 70% range ...progression is key. This is VERY unpopular on boards like this, but Mentzer always recommended 4 seconds up, 2 second pause during contraction, 4 seconds lowering. I don't stick with that but pretty close...maybe 3/1.5/3 or somewhere in there. I truly believe doing this has kept me fairly injury free. I am only lifting weights that I have full control of in this fashion, and it increases TUT.
Of course, I feel it limits my top end strength a little because I am not trained to be explosive so I would suck in football...but I'm not an athlete anyway. If I was exploding up and training for that, I may be able to lift a little more on my 1RM just because I'd be trained to use the momentum. Oh well, I will stay injury free and give up 20-30 on my 1RM.
hairygrandpa
Legend
TUT has it's place for sure. Personally I use 3.1.1 every now- and then, as I feel too slow movement makes me stiff.The
part, well, if you always train to failure you progress automatically, with every workout the number of reps should increase, right?
Since the study showed: high volume/moderate weight to failure = low volume/heavy weight to failure- for hypertrophy, I'm much more at ease, knowing that I can progress without risking injury while doing what I like most, mainly body weight exercises.
hairygrandpa
Legend
Sparkss
Well-known member
Taking it easy like I had to (and you are now) has (I believe) set me up for better overall stability and gain potential. So don't discount those ancillary exercises. I used to, but not any more . Glad to see that you are still in relative good spirits and getting your exercise in (in whatever form your body allows).
. Glad to see that you are still in relative good spirits and getting your exercise in (in whatever form your body allows).
HIT4ME
Well-known member
Not sure it will be ALL that much different to be honest. I sometimes go to 2 sets per exercise. The big difference will be that I will be going at everything with more effort. I'm so tired that I fail and I am sure that if I was loaded with carbs and not depleted I wouldn't fail so soon, and I wouldn't quit mentally as fast. When I say failure, I'm not really vague about it - I mean, the weight falls on me. I've had leg presses come down on me. When I'm not cutting, I would say that a training partner who pushes is a huge help - they can help with forced reps and negatives, etc. - which I would do more of. Without a training partner, drop sets, rest pause, etc. are the best you can do.
I think a lot of times, we forget that there are three "parts" to failure - positive, static and negative. We can lower a lot more weight than we can hold in a static position and we can hold more weight than we can raise. Most people fail in the positive range and that's it. But true failure is having someone there who can keep you going until you can no longer even LOWER the weight, it just falls.
So, a back workout may be:
Deadlifts:
2 sets with 1 being a drop set.
Hyper Extensions (maybe)
1 set with 90 pounds to failure.
Pull Ups:
2 Sets X BW + Some Weight added
Bent over rows:
2 sets, drop set on one set.
Under Handed Pull downs:
1 Drop set
a second set
The idea for me isn't how much I can do, it's to try to find a way to generate as much intensity as I can so that those few sets that I do are ALL that I can do. Again, drop sets, negatives, some cheating methods that allow me to lift a weight I can't lift so that I can get more tension on the negative, etc. The idea is to make every set as hard as possible and get to that point where most people quit and somehow, keep going even if it's for that 1 rep, or that 1 negative that I didn't think I could get. This is easier said than done, as our brain almost always quits before our body gets to this point.
For instance, have you ever had a training partner, and on that last rep you stop moving the bar, and the partner puts his hands on the bar and you start slowly moving it again and you get up and say, "That was a perfect spot. You helped just enough to keep it going without taking too much off." and he looks back and says, "I just touched the bar, I didn't move it at all." - just thinking he was helping is all it takes. Our brains work against us! haha.
hairygrandpa
Legend
Ditto! You -and your unbreakable spirit are part of my motivation. HIT4ME and I are similar in an auto-destructive sense, it's all -or nothing. When we indulge in forbidden fruits, we do it in excess -but when we set a goal, we pursue it relentlessly.Taking it easy like I had to (and you are now) has (I believe) set me up for better overall stability and gain potential. So don't discount those ancillary exercises. I used to, but not any more
An injury could throw me off balance and into the "indulgence phase"-but at my age I simply can't risk it anymore.
Besides, I'd rather kill me before getting as fat as before.
HIT4ME
Well-known member
I am flattered you think that of me. Just doing what you and others on here have done before me.
hairygrandpa
Legend
I'm eager to see that regime put to the test and compare the visible results after 6 month. In the meanwhile I remain skeptic. I'm willing to admit that training like this could produce sub-optimal gains though.
We had this discussion before, I'm still favoring diminished gains after more volume. More gains = better, even if it is un-proportionally more work.
smith_69
Well-known member
I listened, bro, I listened!
shredding down pork chop
hairygrandpa
Legend
Not much of examples left. Most guys here on AM (who show their bodies) seem to have hatched out of an egg looking awesome since the beginning.
LOL
sparks2012
Well-known member
Lol I disagree with you on that one HG. I was looking rough in middle school and on into highschool. Wasn't till my Sr. year that I actually wasn't skinny-fat anymore
HIT4ME
Well-known member
Well, you will see the results of it after I diet down
The muscle that will be revealed has been built with this method - it's not a lot but beyond 11-KT, Nolva and T3 it's pretty much "natural". I am open to suggestions though. I have my theories, I try to apply them, but I'm not unwilling to try new things. Your challenges have been great and I am not against some higher volume work; in my experience it is hard to do high volume AND high intensity, if even just for the mental fact that if you know you have 1 set you can give it your all and you're not afraid of what happens next. If you know you will be doing 2-3 sets, you always hold back just a little bit. What do you think my back workout should look like? Give me some ideas!
Yeah, this is a site for people who are into this...so I guess a lot of people will be in good shape. Add to that the fact that probably most of the users who show their bodies are usually "enhanced" and it's hard to compete being just your average guy. But we all have to start somewhere.
HIT4ME
Well-known member
Lol I disagree with you on that one HG. I was looking rough in middle school and on into highschool. Wasn't till my Sr. year that I actually wasn't skinny-fat anymore
I don't think he is saying that everyone on here literally DID hatch out of an egg looking jacked - just that most people on here look like they are jacked and that gives the impression that they've just always been that way. That's one of the things I've tried pointing out in my log a lot - although we look at others on this board and think they're doing so much better than we are, we are all on the same path and we all start somewhere. It's just that no one notices until the work is already done and then everyone assumes you've always been that way.
sparks2012
Well-known member
Very true, I was more so making friendly banter with HG but your point remains standing. You rarely ever see the "come up" of people with great physiques, for some reason our brains automatically think that they were born with the features of a Greek god. When in reality it's been 7+ years, more often than not way more time than that, of consistency.
HIT4ME
Well-known member
hairygrandpa
Legend
Using your approach: "as much as necessary for optimal gains, without going into diminished returns too much" , I would do this:
-Lagging parts twice a week
-for BW workouts NO additional weights (decreasing chance of injury)
-1 set 10-15 reps (or how much you are able to do)
Back workout:
Inverted rows:
set to failure 1x rest pause to failure
set to failure 2x rest pause to failure
-later on advanced one armed
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Pull ups (alternating with chin-ups every now- and then)
set to failure 1x rest pause to failure
set to failure 2x rest pause to failure
Deadlift or Good Mornings
set to failure 1x rest pause to failure
set to failure 2x rest pause to failure
Face pulls
set to failure 1x rest pause to failure
set to failure 2x rest pause to failure
Done.
As time progresses, you will get over 15 reps in the first set, here comes TUT into play, doing reps a bit slower.
sparks2012
Well-known member
Lol, sorry. I'm too serious sometimes. I ruined your banter fun.
It's all good brother. I did jump in during a semi-serious convo on training principles.
Which, if you don't mind me asking, the methods you prescribe by are centred around, or at least somewhat anchored into the roots of DC or Yates-Style training?
hairygrandpa
Legend
I call them "lazy-azz-short-gym-visit-approaches". LOL
Studhorse
Legend
Don't have any HGH experience, try to stay natural at my age. hell my Dr. wont even test my Test and estrogen levels since my younger wife still wants it 3-4 times a week. He is just jealous and told me I didn't need test and all I wanted it for was to put on more muscle. He's kind of a dick but I just give it back to him! i'm the customer right!
At my age the HST has worked great for me. Still putting on a little Muscle and I know from the charting when its time for a break (my numbers and body let me know) I have modified it to 20 rep x 2 sets for 2 weeks, 15 reps x 2sets for 4 weeks and 12- 15 reps X 3sets for 2 weeks. (assuming I make it the full 8 weeks before its time to de-condition.) I do hit every muscle group and extra for my week spots. about 15 - 18 exercises, it takes about 2-2.5 hours to finish. sounds like a lot but its only 3 times a weeks and I usually throw in a cardio day. to tied to do cardio after this workout.
Getting older sucks but you have to come to realization and do what works for you. when I first started doing HST I thought it was a baby workout ( I skip the 1x for the first 2 weeks and start with 2x)
What is finally working for me. (After no chest or shoulder exercises for a month. just shoulder rehab)
I can finally do Hammer declines (lighter weight 15- 20 reps) without too much pain in my shoulder.
D-bell pull overs don't bother it at all.
Standing Cable fly's not much pain.
some times the Pek Dec machine (believe it or not)
all other chest exercises no dice.
as far as shoulder exercises. (might you tube Jeff Cavaliere shoulders and Chest ) some of his exercises have really helped with the pain
one arm Cable Lat. Raises done correctly don't bother me much
Same bent over for the rear delts.
One-Arm Landmine Presses some times.
Hammer Behind the neck Press. do it with your chest on the back of the seat and dont let your elbows drop down too far past your shoulders
800MG of advil an hour before workout really helps!!!!
Hang in there brother it will get better.
HIT4ME
Well-known member
It's all good brother. I did jump in during a semi-serious convo on training principles.
Which, if you don't mind me asking, the methods you prescribe by are centred around, or at least somewhat anchored into the roots of DC or Yates-Style training?
Ignore HGP. He doesn't work hard so he has to work long to make up for it.
My approach is somewhat Yates-Like. The guy who I used to read a lot of was Mike Mentzer - I was probably attracted to him because everyone else in the magazines in the mid 90's was saying one thing, and he was saying something totally different and everyone was telling he was crazy.
In all reality, his approach is a re-packaging (a good re-packaging IMO) of the Nautilus principles of Dr. Arthur Jones. Ellington Darren could be considered another disciple, if you will.
People like me are often referred to as HIT Jedis in other forums.
Yates took Mentzer's ideas and formed his own opinions and approach, and I've basically done the same thing. I try not to be inflexible, which I think Mentzer often came off as being, but he kind of had to be because everyone was saying he was wrong and not listening to his ideas.
DC training I don't know much about. But I've liked what I have seen. I think the creator of this approach follows many of Mentzer's principles ...maybe not because they are Mentzer's ideas as much as they are ideas that are learned when you study reality and pay attention, or maybe because he has read Mentzer's work and adapted it like I have. I don't know.
Studhorse
Legend
Well said!
Sparkss
Well-known member
I do these now, mainly due to a lack of row equipment. They are a little challenging with the shoulder, but I like them and plan to leave them in the routine.
HIT4ME
Well-known member
What do you mean by:
set to failure 1x rest pause to failure
set to failure 2x rest pause to failure
2 sets to failure with rest pause? 3 sets? I am not getting what you mean by this.
This seems like a good approach, which I may try to incorporate. It seems fairly close to the volume of work I am suggesting I would be doing anyway. Did you design this to fit my approach? I am interested in your approach.
thebigt
Legend
be careful with that advil...it played hell on my stomach and gave me some serious acid reflux.
hairygrandpa
Legend
Found this on HST, as I did not know it:
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If I understood correctly, you are training the same muscle groups multiple times per week but with fewer sets (1-2), correct?
Interesting and a welcome switch to otherwise boring split routines.
I hold Jeff Cavaliere in high regards too, very informative channel and zillions of alternative exercises.
Now 14 days after injury I only did a few back exercises, as all pressing chest exercises are a no go.
Pull overs is a good idea! Never thought of them. Thank you for the input!
Still figuring out if HGH is a sound addition to speed up healing. Mainstream medicine has nothing to offer besides NSAID's or cortisone.
hairygrandpa
Legend
Example chin ups:
set 1: 10 reps (9+1, the last has twitching froggy legs) 10 seconds pause/ 4 reps (3+1 froggy)
pause 1 minute
set 2: 7 reps (6+1 froggy) 10 sec pause/ 3 reps / 10 second pause 1 rep
With ALL exercises, easy peasy . The rest pause sets act as an "failure amplifier".
Edit:
It's almost what I do, less volume.
Studhorse
Legend
Still figuring out if HGH is a sound addition to speed up healing. Mainstream medicine has nothing to offer besides NSAID's or cortisone.[/QUOTE]
your are correct it is a full body workout. I started skipping the 1x sets after about 3 or so-8 week workouts seemed to light.
Google HST workout official website of HST by Bryan Haycock. I'm too new to post links...
your are correct it is a full body workout. I started skipping the 1x sets after about 3 or so-8 week workouts seemed to light.
Google HST workout official website of HST by Bryan Haycock. I'm too new to post links...