VECTOR , Doggcrapp, Progressive Calories

[MrKleen73]

But there’s still something to be said for time under tension, which is significantly greater in the first approach assuming solid form. But yeah, if you’re just doing RP for a primary exercise and then some straight sets for accessories it’s a useful technique.

Absolutely there is! TUT, and negatives are both excellent for growth, however they aren't a part of this plan.

You absolutely do not have any need to do any straight sets other than dead lifts and rows (which is mandated in the program) to grow at an accelerated pace. Trust me you, well most people will grow plenty just following DC as it is written. Especially hard gainers who need to use as little energy as possible in an effort to grow.

Did you run DC as written and not get good results? Is that why you mention adding on to it? Once you add on it is no longer DC and is actually going against why DC is written as it is.

If one wanted to they could easily do DC with a 4-0-2 tempo, however it would not likely increase the efficacy of the program and more likely opposite. They are 2 different hypertrophy inducing strategies being employed, one requires lower volume due to it's intensity level, and the other require high volume to make up for lower intensity. DC relies on explosive lifting, and increasing the thickness of the muscle fiber itself or contractile proteins. It is about minimizing overall volume while pushing the intensity to always beat the log book. Adding more volume and slower tempos would skew the specificity of the program which is what it relies on.

Better way IMHO would be run the DC as written for a while then run a volume based or TUT based program to hit hypertrophy via different avenues of stimulation. I had amazing results going from a very high volume plan down to DC, then did really well coming off of DC into German Volume Training. The reason is hitting different avenues of hypertrophy from mechanical, to Metabolic and Damage inducing. While focusing on strength and growth the contractile protein thickens. Then focusing on metabolic & damage inducing strategies tends to add more volume to the muscle cell due to the higher need for energy stores within the muscle.

Thanks! And thanks TheSolution

I do a ton of overall volume. I believe I will altar my training style to RP. My joints will surely thank me.

Should help, and will most likely be a welcome change once you get used to the scheme.

I grew quickly on TUT. Probably the most painful training style I have done. Have taken a break from TUT lately.

Certainly slow negatives do far more muscle damage than any other type of rep. They cause a lot of hypertrophy, but you want to do them in a balance as well. TUT lifting actually lowers you insulin sensitivity by bringing less GLUT-4 to the muscle cell surface during training... continued training like that teaches the body to send less Glut4 translocators to the surface. Alternatively Explosive lifting increases the amount of GLUT-4 translocators are brought to the surface of the muscle cell to carry nutrients into the cell. So a period of slow tempo lifting should be followed with some explosive training to start increasing the insulin sensitivity again.

 

[muscleupcrohn]

Absolutely there is! TUT, and negatives are both excellent for growth, however they aren't a part of this plan.

You absolutely do not have any need to do any straight sets other than dead lifts and rows (which is mandated in the program) to grow at an accelerated pace. Trust me you, well most people will grow plenty just following DC as it is written. Especially hard gainers who need to use as little energy as possible in an effort to grow.

Did you run DC as written and not get good results? Is that why you mention adding on to it? Once you add on it is no longer DC and is actually going against why DC is written as it is.

If one wanted to they could easily do DC with a 4-0-2 tempo, however it would not likely increase the efficacy of the program and more likely opposite. They are 2 different hypertrophy inducing strategies being employed, one requires lower volume due to it's intensity level, and the other require high volume to make up for lower intensity. DC relies on explosive lifting, and increasing the thickness of the muscle fiber itself or contractile proteins. It is about minimizing overall volume while pushing the intensity to always beat the log book. Adding more volume and slower tempos would skew the specificity of the program which is what it relies on.

Better way IMHO would be run the DC as written for a while then run a volume based or TUT based program to hit hypertrophy via different avenues of stimulation. I had amazing results going from a very high volume plan down to DC, then did really well coming off of DC into German Volume Training. The reason is hitting different avenues of hypertrophy from mechanical, to Metabolic and Damage inducing. While focusing on strength and growth the contractile protein thickens. Then focusing on metabolic & damage inducing strategies tends to add more volume to the muscle cell due to the higher need for energy stores within the muscle.


Should help, and will most likely be a welcome change once you get used to the scheme.

Certainly slow negatives do far more muscle damage than any other type of rep. They cause a lot of hypertrophy, but you want to do them in a balance as well. TUT lifting actually lowers you insulin sensitivity by bringing less GLUT-4 to the muscle cell surface during training... continued training like that teaches the body to send less Glut4 translocators to the surface. Alternatively Explosive lifting increases the amount of GLUT-4 translocators are brought to the surface of the muscle cell to carry nutrients into the cell. So a period of slow tempo lifting should be followed with some explosive training to start increasing the insulin sensitivity again.

No, I didn’t mean to knock the program, and I haven’t ran it. I wasn’t even looking at the plan in general; I was admittedly over-simplifying things. Your idea of alternating between programs every so often is great; I was more just talking if someone was for some reason planning on doing RP exclusively long term, which sounds silly now the I type it out haha.

 

[MrKleen73]

No, I didn’t mean to knock the program, and I haven’t ran it. I wasn’t even looking at the plan in general; I was admittedly over-simplifying things. Your idea of alternating between programs every so often is great; I was more just talking if someone was for some reason planning on doing RP exclusively long term, which sounds silly now the I type it out haha.

Oh I see, I got you. Makes perfect sense. You weren't really knocking it, just conversing, and I completely see where you were going with it. If you haven't run it before though give it a shot, I bet you really enjoy it. It is one of those workouts that just makes you feel intense! Plus it works well and if you have been doing a lot of volume lately it might be a great shift.

Two most important things to note here is that it is FUN, and IT WORKS!

If you like a slightly higher volume program that hits with about the same intensity try MyoReps it follows the same principles except you go to an RPE8 on each consecutive set, which ends up being a little lighter overall and you end up with 1-2 more RP sets and a few more productive reps and slightly higher overall volume. Still way lower than typical straight sets.

 

[muscleupcrohn]

Oh I see, I got you. Makes perfect sense. You weren't really knocking it, just conversing, and I completely see where you were going with it. If you haven't run it before though give it a shot, I bet you really enjoy it. It is one of those workouts that just makes you feel intense! Plus it works well and if you have been doing a lot of volume lately it might be a great shift.

Two most important things to note here is that it is FUN, and IT WORKS!

If you like a slightly higher volume program that hits with about the same intensity try MyoReps it follows the same principles except you go to an RPE8 on each consecutive set, which ends up being a little lighter overall and you end up with 1-2 more RP sets and a few more productive reps and slightly higher overall volume. Still way lower than typical straight sets.

I recently started a new job where it’s pretty much a minimum of 12 hours from the time I leave for work and the time I get home. Realistically I’m looking at 2 solid days (weekends) at an actual gym and 2 days working out at home where I have adjustable dumbbells that go up to 75lbs each, but I could buy new handles and get them probably up to 90+ each for not a ton of money. For reference, I’m at 100s for 5 reps on incline bench with no spot, and dumbbells work decently at home since I don’t need a spot even to go relatively heavy.

I’ve always been an old-school volume guy haha, so maybe it’d be a good change of pace. Links to the program?

 

[Rocket3015]

I recently started a new job where it’s pretty much a minimum of 12 hours from the time I leave for work and the time I get home. Realistically I’m looking at 2 solid days (weekends) at an actual gym and 2 days working out at home where I have adjustable dumbbells that go up to 75lbs each, but I could buy new handles and get them probably up to 90+ each for not a ton of money. For reference, I’m at 100s for 5 reps on incline bench with no spot, and dumbbells work decently at home since I don’t need a spot even to go relatively heavy.

I’ve always been an old-school volume guy haha, so maybe it’d be a good change of pace. Links to the program?

Sounds about like my day I leave home at 6:30 am get home 6-6:30pm Saturdays I do get off between Noon and 3 !!

 

[MrKleen73]

I recently started a new job where it’s pretty much a minimum of 12 hours from the time I leave for work and the time I get home. Realistically I’m looking at 2 solid days (weekends) at an actual gym and 2 days working out at home where I have adjustable dumbbells that go up to 75lbs each, but I could buy new handles and get them probably up to 90+ each for not a ton of money. For reference, I’m at 100s for 5 reps on incline bench with no spot, and dumbbells work decently at home since I don’t need a spot even to go relatively heavy.

I’ve always been an old-school volume guy haha, so maybe it’d be a good change of pace. Links to the program?

I think it used to be on the forum intense muscle but I didn't see the site so probably have the wrong name or they changed it recently. However a quick search brought this up for me.

Invalid Link Removed

Sounds about like my day I leave home at 6:30 am get home 6-6:30pm Saturdays I do get off between Noon and 3 !!

Yeah, but at least you are the boss. Better putting those hours in for yourself!!!

Not taking anything away from the schedule though, you are a machine keeping that up for decades!

 

[pfresh]

Sounds about like my day I leave home at 6:30 am get home 6-6:30pm Saturdays I do get off between Noon and 3 !!

I’m in the same boat. I start work at 5am and get off at 4pm , Monday to Friday and a half day on Saturday.

 

[pfresh]

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I started my cardio with some very easy cycling and finished on the stairs.

 

[muscleupcrohn]

I think it used to be on the forum intense muscle but I didn't see the site so probably have the wrong name or they changed it recently. However a quick search brought this up for me.

Invalid Link Removed



Yeah, but at least you are the boss. Better putting those hours in for yourself!!!

Not taking anything away from the schedule though, you are a machine keeping that up for decades!

Thanks man! Would you see any issues with doing Saturday, Sunday, and then Tuesday or Wednesday? They say a day between each workout, but I really don’t want to give up a weekend day when I have the ability to actually get to the gym.

 

[muscleupcrohn]

So the Tiger guide seems to suggest you’re doing ALL 3 exercises for each body part every session, while some comments to that article, and two long PDFs, say it’s ONE of the 3 exercises each session, so you hit each one once every 2 weeks (3 sessions per body part per 2 weeks). The later seems right?

 

[MrKleen73]

Thanks man! Would you see any issues with doing Saturday, Sunday, and then Tuesday or Wednesday? They say a day between each workout, but I really don’t want to give up a weekend day when I have the ability to actually get to the gym.

You should be fine with that. bottom line you just need to have enough time to recover, while keeping frequency to once or twice a week per muscle group. If doing as laid out normally there is 2 upper one week and one lower, then the next week would have 2 lower and one upper.

So the Tiger guide seems to suggest you’re doing ALL 3 exercises for each body part every session, while some comments to that article, and two long PDFs, say it’s ONE of the 3 exercises each session, so you hit each one once every 2 weeks (3 sessions per body part per 2 weeks). The later seems right?

No, and unfortunately I did not read it. You would cycle through the three exercises for each body part. So you would be doing them once each every 2 weeks. Helps keep you from getting repetitive stress injuries by changing the angles and movement pattern slightly.

I actually think I may have a write up for when I set my own plan up years ago I can look it up and send it to you if you want. That or just quote the post where I laid it out on here. I am pretty sure I posted it up in one of my logs.

 

[muscleupcrohn]

You should be fine with that. bottom line you just need to have enough time to recover, while keeping frequency to once or twice a week per muscle group. If doing as laid out normally there is 2 upper one week and one lower, then the next week would have 2 lower and one upper.


No, and unfortunately I did not read it. You would cycle through the three exercises for each body part. So you would be doing them once each every 2 weeks. Helps keep you from getting repetitive stress injuries by changing the angles and movement pattern slightly.

I actually think I may have a write up for when I set my own plan up years ago I can look it up and send it to you if you want. That or just quote the post where I laid it out on here. I am pretty sure I posted it up in one of my logs.

Thanks, and sorry to busy up your log OP.

I read some more and laid out a basic scheme. I’ll make a new thread in the training section to get input and refine it a bit.

 

[MrKleen73]

So the Tiger guide seems to suggest you’re doing ALL 3 exercises for each body part every session, while some comments to that article, and two long PDFs, say it’s ONE of the 3 exercises each session, so you hit each one once every 2 weeks (3 sessions per body part per 2 weeks). The later seems right?

Here is the layout I did several years ago and it treated me quite nicely if you want to try it. Being younger you can lower the RP goals a little if you want.

As far as my DC training, there was some concern regarding how my tendons would hope up to this but upon further investigation this should be MUCH easier on my tendons than what I have been doing to them. Also I found a post on intensemuscle written by Dante, where he recomended guys above 34 not do rest pauses any lower then 15 reps due to risk of injury. So I did not cross that barrier in preparing my first Blast. I took Dante's advice and went with a little bit higher rep schemes. I think I should see some good gains here, I train with my wife and she is not strong enough to spot me real good on some lifts so I used one workout full of hammer strengh to know I could for sure pound the crap out of myself on that one session.

A1
Chest - Hammer Strength Flat Bench 15-25
Shoulders - Hammer Strength SHoulder Press 15-30rp
Triceps - Hammer Strength Dip 15-30rp
Back Width - Hammer Strength Isolateral Pull Down 15-25rp
Back Thickness - Dead Lifts ss 6-10, 12-15


A2
Biceps - BB Curl 15-30rp
ForeArms - Reverse curl 20-30rp
Calves - Seated Donkey Calf Raise 10-12
Hams - Lying Leg Curls 15-25rp
Quads - Leg Press 8-12 + WM


B1
Chest - Incline DB Bench 15-25rp
Shoulders - Arnold Press 15-30rp
Triceps - Lying Triceps Extension 20-30rp
Back Width - Rack Chins 15-25rp
Back Thickness - Rack Deads ss 6-10, 12-15


B2
Biceps - Preacher Curls 15-30rp
ForeArms - Pin Wheel Curls 20-30rp
Calves - Seated Calf raise 10-12
Hams - Seated Leg Curls 15-25
Quads - Squats, 8-12 rep WM = close stance ATG

C1
Chest - Hammer Strength Decline Bench 15-25rp
Shoulders - Push Press 15-25rp
Triceps - Close Grip Flat Bench 15-25rp
Back Width - Pull Ups 15-25 rp
Back Thickness - Dorian Rows ss 6-10, 12-15


C2
Biceps - Drag Curl 15-25RP
ForeArms - DB Hammer Curl 20-30rp
Calves - Standing DOnkey Calf raise 10-12
Hams - Stiff Leg Deads
Quads = Barbell Hack Squats 6-12ss WM =Hack squats

 

[pfresh]

Thanks, and sorry to busy up your log OP.

I read some more and laid out a basic scheme. I’ll make a new thread in the training section to get input and refine it a bit.

Posts as much as you want in here, I enjoy all the knowledge that is being shared and am learning because of it.

 

[muscleupcrohn]

Posts as much as you want in here, I enjoy all the knowledge that is being shared and am learning because of it.

Thanks man!

 

[MrKleen73]

I tried to like the comments but my like button has disappeared. THanks pfresh

 

[muscleupcrohn]

Here is the layout I did several years ago and it treated me quite nicely if you want to try it. Being younger you can lower the RP goals a little if you want.

As far as my DC training, there was some concern regarding how my tendons would hope up to this but upon further investigation this should be MUCH easier on my tendons than what I have been doing to them. Also I found a post on intensemuscle written by Dante, where he recomended guys above 34 not do rest pauses any lower then 15 reps due to risk of injury. So I did not cross that barrier in preparing my first Blast. I took Dante's advice and went with a little bit higher rep schemes. I think I should see some good gains here, I train with my wife and she is not strong enough to spot me real good on some lifts so I used one workout full of hammer strengh to know I could for sure pound the crap out of myself on that one session.

A1
Chest - Hammer Strength Flat Bench 15-25
Shoulders - Hammer Strength SHoulder Press 15-30rp
Triceps - Hammer Strength Dip 15-30rp
Back Width - Hammer Strength Isolateral Pull Down 15-25rp
Back Thickness - Dead Lifts ss 6-10, 12-15


A2
Biceps - BB Curl 15-30rp
ForeArms - Reverse curl 20-30rp
Calves - Seated Donkey Calf Raise 10-12
Hams - Lying Leg Curls 15-25rp
Quads - Leg Press 8-12 + WM


B1
Chest - Incline DB Bench 15-25rp
Shoulders - Arnold Press 15-30rp
Triceps - Lying Triceps Extension 20-30rp
Back Width - Rack Chins 15-25rp
Back Thickness - Rack Deads ss 6-10, 12-15


B2
Biceps - Preacher Curls 15-30rp
ForeArms - Pin Wheel Curls 20-30rp
Calves - Seated Calf raise 10-12
Hams - Seated Leg Curls 15-25
Quads - Squats, 8-12 rep WM = close stance ATG

C1
Chest - Hammer Strength Decline Bench 15-25rp
Shoulders - Push Press 15-25rp
Triceps - Close Grip Flat Bench 15-25rp
Back Width - Pull Ups 15-25 rp
Back Thickness - Dorian Rows ss 6-10, 12-15


C2
Biceps - Drag Curl 15-25RP
ForeArms - DB Hammer Curl 20-30rp
Calves - Standing DOnkey Calf raise 10-12
Hams - Stiff Leg Deads
Quads = Barbell Hack Squats 6-12ss WM =Hack squats

Thanks. So I can’t do deadlifts or rack Pulls due to a lower back injury I got wrestling in school (every time I try to reintroduce them I end up with a minor injury that sets me back more than it’s worth). Given that, the back thickness exercises will be all Rows, and won’t hit traps as much as it would otherwise. Given that traps are a weak point of mine, what do you think of adding in one trap exercise after the normal shoulder exercise? Like after military press, do a RP, or just straight sets, with something like shrugs.

Other than that, I think I can stick to the plan pretty well, just with Sat, Sun, and Wed workouts, with only Wed being a home workout with exercises tailored to what I have available at home. Upping the adjustable dumbbell weight I have up to 95lbs each (from the current 75lbs each I have) so I can use them for the 11-15 total reps for chest, and I’ll reward myself with more plates as I progress to eventually bring it up to 105, 115, and maybe even 125lbs if this protocol ends up working well for me.

 

[MrKleen73]

Thanks. So I can’t do deadlifts or rack Pulls due to a lower back injury I got wrestling in school (every time I try to reintroduce them I end up with a minor injury that sets me back more than it’s worth). Given that, the back thickness exercises will be all Rows, and won’t hit traps as much as it would otherwise. Given that traps are a weak point of mine, what do you think of adding in one trap exercise after the normal shoulder exercise? Like after military press, do a RP, or just straight sets, with something like shrugs.

Other than that, I think I can stick to the plan pretty well, just with Sat, Sun, and Wed workouts, with only Wed being a home workout with exercises tailored to what I have available at home. Upping the adjustable dumbbell weight I have up to 95lbs each (from the current 75lbs each I have) so I can use them for the 11-15 total reps for chest, and I’ll reward myself with more plates as I progress to eventually bring it up to 105, 115, and maybe even 125lbs if this protocol ends up working well for me.

I think that would be pretty good, I would recommend overhead shrugs to make your traps grow higher and be more visible from the front.

 

[ValiantThor08]

Is the Rest Pause training effective if not partnered with DC?

 

[muscleupcrohn]

I think that would be pretty good, I would recommend overhead shrugs to make your traps grow higher and be more visible from the front.

Thanks. Overhead shrugs? I’ve never heard of them haha.

Edit: looked them up. Will try them.

 

[MrKleen73]

Is the Rest Pause training effective if not partnered with DC?

Absolutely, but keep volume down. RP sets are like drop sets or forced reps, just another thing to apply to intensify training. If on a higher volume program you would want to do RP less often than every workout. Same with any intensifier. With a low volume workout you can do intensifiers more often to make up for the lack of volume, but should do them less often when doing a higher volume.

 

[Bagofturdwind]

Here is the layout I did several years ago and it treated me quite nicely if you want to try it. Being younger you can lower the RP goals a little if you want.

As far as my DC training, there was some concern regarding how my tendons would hope up to this but upon further investigation this should be MUCH easier on my tendons than what I have been doing to them. Also I found a post on intensemuscle written by Dante, where he recomended guys above 34 not do rest pauses any lower then 15 reps due to risk of injury. So I did not cross that barrier in preparing my first Blast. I took Dante's advice and went with a little bit higher rep schemes. I think I should see some good gains here, I train with my wife and she is not strong enough to spot me real good on some lifts so I used one workout full of hammer strengh to know I could for sure pound the crap out of myself on that one session.

A1
Chest - Hammer Strength Flat Bench 15-25
Shoulders - Hammer Strength SHoulder Press 15-30rp
Triceps - Hammer Strength Dip 15-30rp
Back Width - Hammer Strength Isolateral Pull Down 15-25rp
Back Thickness - Dead Lifts ss 6-10, 12-15


A2
Biceps - BB Curl 15-30rp
ForeArms - Reverse curl 20-30rp
Calves - Seated Donkey Calf Raise 10-12
Hams - Lying Leg Curls 15-25rp
Quads - Leg Press 8-12 + WM


B1
Chest - Incline DB Bench 15-25rp
Shoulders - Arnold Press 15-30rp
Triceps - Lying Triceps Extension 20-30rp
Back Width - Rack Chins 15-25rp
Back Thickness - Rack Deads ss 6-10, 12-15


B2
Biceps - Preacher Curls 15-30rp
ForeArms - Pin Wheel Curls 20-30rp
Calves - Seated Calf raise 10-12
Hams - Seated Leg Curls 15-25
Quads - Squats, 8-12 rep WM = close stance ATG

C1
Chest - Hammer Strength Decline Bench 15-25rp
Shoulders - Push Press 15-25rp
Triceps - Close Grip Flat Bench 15-25rp
Back Width - Pull Ups 15-25 rp
Back Thickness - Dorian Rows ss 6-10, 12-15


C2
Biceps - Drag Curl 15-25RP
ForeArms - DB Hammer Curl 20-30rp
Calves - Standing DOnkey Calf raise 10-12
Hams - Stiff Leg Deads
Quads = Barbell Hack Squats 6-12ss WM =Hack squats

Thanks for this layout. I may try it out. Any ab exercises? I’m assuming they could be incorporated with the lower body workouts?

And are those shoulder pressing exercises enough to target medial delts and traps for growth? Like muscleupchrohn mentioned, can someone add a separate shrug and lat raise exercise to target traps and medial delts? And should those be straight sets or RP? Sorry for the loads of ?s; just trying to expand my #knowledge

 

[muscleupcrohn]

Thanks for this layout. I may try it out. Any ab exercises? I’m assuming they could be incorporated with the lower body workouts?

And are those shoulder pressing exercises enough to target medial delts and traps for growth? Like muscleupchrohn mentioned, can someone add a separate shrug and lat raise exercise to target traps and medial delts? And should those be straight sets or RP? Sorry for the loads of ?s; just trying to expand my #knowledge

I think the creator and many proponents say that if you’re doing a lot of deadlifts and rackpulls for your back thickness exercises you’ll hit enough traps combined with the shoulder presses. For me I just can’t do the deadlifts or rack Pulls, so I have to make up for it. I’ve read that some (a minority?) people use lateral raises as one of their shoulder exercises, but I’ve also read that progression is harder to keep up long-term than with shoulder presses, making them not ideal. Curious to see what kleen has to say though, of course.

 

[MrKleen73]

Thanks for this layout. I may try it out. Any ab exercises? I’m assuming they could be incorporated with the lower body workouts?

And are those shoulder pressing exercises enough to target medial delts and traps for growth? Like muscleupchrohn mentioned, can someone add a separate shrug and lat raise exercise to target traps and medial delts? And should those be straight sets or RP? Sorry for the loads of ?s; just trying to expand my #knowledge

You can add some in, these were just my preferences and put together at angles that allowed the most weight to be lifted with each movement. I have the Arnold Presses in there for the medial and rear delts but you could do side raises on one of the training days, You could also replace one day with wide grip upright rows hitting medial delts and traps quite hard.

I think the creator and many proponents say that if you’re doing a lot of deadlifts and rackpulls for your back thickness exercises you’ll hit enough traps combined with the shoulder presses. For me I just can’t do the deadlifts or rack Pulls, so I have to make up for it. I’ve read that some (a minority?) people use lateral raises as one of their shoulder exercises, but I’ve also read that progression is harder to keep up long-term than with shoulder presses, making them not ideal. Curious to see what kleen has to say though, of course.

This exactly when it comes to traps. Side raises not exactly ideal but you get a period with them, then can do wide grip uprights until you stall then go back to side raises and so forth.

 

[muscleupcrohn]

My dad was trained by a Mr. USA back in the day, and a big thing of his is, and has been forever, 12/12s. So 12 reps, rest 12 seconds, 12 more reps, for a total of 3-5 “sets” per exercise. It seems like a higher-rep version of this rest-pause technique. But being an old-school bodybuilder, he’d do like 20-30+ sets with plenty of these sets thrown in haha.

 

[muscleupcrohn]

You can add some in, these were just my preferences and put together at angles that allowed the most weight to be lifted with each movement. I have the Arnold Presses in there for the medial and rear delts but you could do side raises on one of the training days, You could also replace one day with wide grip upright rows hitting medial delts and traps quite hard.


This exactly when it comes to traps. Side raises not exactly ideal but you get a period with them, then can do wide grip uprights until you stall then go back to side raises and so forth.

Makes sense. So based on what you said, and an article by Dante I read, once you get stuck and can’t improve on an exercise (by even one rep) you switch that one exercise out for a new one? I’d give it 2 workouts of no progression maybe? Just so one off day won’t make me throw out a lift entirely haha.

 

[MrKleen73]

My dad was trained by a Mr. USA back in the day, and a big thing of his is, and has been forever, 12/12s. So 12 reps, rest 12 seconds, 12 more reps, for a total of 3-5 “sets” per exercise. It seems like a higher-rep version of this rest-pause technique. But being an old-school bodybuilder, he’d do like 20-30+ sets with plenty of these sets thrown in haha.

Yep or muscle rounds which are 6 sets of 4 with 10 seconds between them.

Makes sense. So based on what you said, and an article by Dante I read, once you get stuck and can’t improve on an exercise (by even one rep) you switch that one exercise out for a new one? I’d give it 2 workouts of no progression maybe? Just so one off day won’t make me throw out a lift entirely haha.

Yep thats it. You have two stalled workouts on the same lift you change that lift out.

 

[pfresh]

Workout log

Dumbbell incline press

Rest pause rep goal 15-20
80 pound dumbbells

1)13
2)6
3)5

Rep total 24 reps

Increase weight next workout

Dumbbell seated shoulder press

Rest pause rep goal 15-30
60 pound dumbbells

1)15
2)8
3)4

Rep total 27


Dips

Rest pause rep goal 15-20
35 pounds around waist

1)10
2)6
3)4

Rep total 20

Increase weight next workout


Wide grip chins . Dropped to body weight as per rockets suggestion

Rest pause rep goal 30 reps

1) 15
2) 8
3)5

Rep total 28


Deadlift

Straight set rep goal
Set 1 5-8
Set 2 9-12

Set one 355 pounds

1) 8

Set two 315 pounds

2) 12

Last time

 

[pfresh]

My strength seems to be steadily increasing every single workout. Making good progress.

Dumbbell Incline Press

Rest pause rep goal 15-20
85 pound dumbbells

1) 13
2)6
3)5

Rep total 24 reps


Dumbbell seated press

Rest pause rep goal 15-30
60 pound dumbbells

1)16
2)10
3)4

Rep total 30

Increase weight next workout

Dips

Rest pause rep goal 15-20
45 pounds around waist

1)9
2)6
3)3

Rep total 18

Wide grip chin ups

Rest pause rep goal 30
At body weight

1)18
2)7
3)5

I held onto the bar and hung at the bottom for the second and third set and pushed it as hard as I could to get that thirty.l

Deadlift

Straight set rep goal
Set 1 5-8
Set 2 9-12

Set 1 weight 360 pounds

1)10

Set 2 weight 320 pounds

2) 14

 

[muscleupcrohn]

My strength seems to be steadily increasing every single workout. Making good progress.

Dumbbell Incline Press

Rest pause rep goal 15-20
85 pound dumbbells

1) 13
2)6
3)5

Rep total 24 reps


Dumbbell seated press

Rest pause rep goal 15-30
60 pound dumbbells

1)16
2)10
3)4

Rep total 30

Increase weight next workout

Dips

Rest pause rep goal 15-20
45 pounds around waist

1)9
2)6
3)3

Rep total 18

Wide grip chin ups

Rest pause rep goal 30
At body weight

1)18
2)7
3)5

I held onto the bar and hung at the bottom for the second and third set and pushed it as hard as I could to get that thirty.l

Deadlift

Straight set rep goal
Set 1 5-8
Set 2 9-12

Set 1 weight 360 pounds

1)10

Set 2 weight 320 pounds

2) 14

That’s always a good sign. Are you doing the stretches for each muscle after the sets? I may have missed that.

I did a light easy version of the biceps and legs day today to test the waters and the stretch was comparable to a set in feeling haha.

 

[pfresh]

That’s always a good sign. Are you doing the stretches for each muscle after the sets? I may have missed that.

I did a light easy version of the biceps and legs day today to test the waters and the stretch was comparable to a set in feeling haha.

The stretches can be brutal! The chest one hits you really well! Yes I always do them .

 

[muscleupcrohn]

The stretches can be brutal! The chest one hits you really well! Yes I always do them .

What stretch do you do for biceps? My favorite stretch for them has always been to hold my arms out like I’m going to hit a front double biceps pose, and then while keeping my upper arms in position (not rotating), rotating my hands with the thumb direction towards the front of my body reaching out as far as possible, almost pushing my elbows forward to keep my upper arms from rotating when I rotate my hands. It’s hard to explain, but I think it stretches the biceps like nothing else.

 

[muscleupcrohn]

What stretch do you do for biceps? My favorite stretch for them has always been to hold my arms out like I’m going to hit a front double biceps pose, and then while keeping my upper arms in position (not rotating), rotating my hands with the thumb direction towards the front of my body reaching out as far as possible, almost pushing my elbows forward to keep my upper arms from rotating when I rotate my hands. It’s hard to explain, but I think it stretches the biceps like nothing else.

Quoting myself lol, but I realize this is probably really hard to follow, so I made a picture of the 3 steps to get into the position (starting from the top and doing the actual stretch at the bottom). I don’t know if it’ll work for you, but I love it, and you don’t need any equipment to do it.Invalid Link Removed

 

[pfresh]

Invalid Link Removed

 

[pfresh]

Those are the stretches I have been doing

 

[pfresh]

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Cardio

180 floors

 

[pfresh]

Workout log

Barbell spider curl

Rest pause rep goal 15-30
80 pound ez curl bar

1)80 x17
2) 80 x 8
3) 70 x 7

Rep total 32

Increase weight next workout

Hammer curl

Straight set rep goal 15-20
45 pound dumbells

1)18

Standing calf raise

Straight set rep goal 10-12
300 pounds

1)12

Lying leg curl

Rest pause rep goal 15-20
165 pounds

1)10
2)8
3)6

Rep total 24

Increase weight next workout


Leg press

Straight set rep goal 5-8
908 pounds

1)8

Widowmaker
703 pounds

1)25

I continue to make really good progress with strength gains every single workout.

 

[Rocket3015]

Gains every workout can't argue with that !! Nice Work !!

 

[LeanEngineer]

I continue to make really good progress with strength gains every single workout.

Nice! It sounds like Vector is treating you well.

 

[pfresh]

Cardio day Invalid Link RemovedInvalid Link Removed

 

[MrKleen73]

pfresh, I hate to bring this up because you may not want to post them but when is your next set of progress pics? Want to see what the added weight is looking like. Your numbers are going up quickly, lets see the physique as it is now.

 

[Rocket3015]

pfresh, I hate to bring this up because you may not want to post them but when is your next set of progress pics? Want to see what the added weight is looking like. Your numbers are going up quickly, lets see the physique as it is now.

Glad you asked !!

 

[pfresh]

Here’s some progress photos , And body fat . Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed

Can’t get measurements unfortunately, I’m in the dog house.

 

[pfresh]

Workout log

Dumbbell Flat Bench Press

Rest pause rep goal 20-30
90 pound dumbbells

1)18
2)9
3)5

Rep total 32

Increase weight next workout

Barbell shoulder press

135 pound barbell

1)9
2)6
3)3

Rep total 18

Been stuck at this for second workout in a row, time to switch this one out. Open to suggestions. Already have seated dumbbell press and standing dumbbell press .

JM press

Straight set rep goal 12-15
95 pound barbell

1) 12

These are going to take some getting used to

MTS machine row

Rest pause rep goal 15-20
130 pounds per side

1)10
2)6
3)4

Rep total 20

Increase weight next workout


Barbell row

Straight set rep goal 10-12
205 pounds

1) 14

Shoulder press peaked but I am still killing the log book. Things are starting to look up .

 

[pfresh]

I have never been this heavy before while still being able to see some abdominals,I know they aren’t really in and there’s a good deal of fluff but I’ll take being 220 with abs still somewhat in sight

 

[muscleupcrohn]

How’s the diet been?

 

[pfresh]

How’s the diet been?

I cut back on the dairy and the bloat seemed to go away, I was really pounding the milk before. So I am eating a lot more meat now, other than that didn’t really change anything. My job has been a bit more physical lately though, probably burning a lot more calories during the day.

 

[pfresh]

You are up .8 pounds in 2 weeks
Did you add an additional 150 calories each week to take you over 5,000 calories now? (300 the last 2 weeks since last update)
If not then did you plan on changing the outlined plan of action that brundel set out and you wanted to follow to a T?
Was that not the whole point of your log?
If not I may be missing something here as you went from adding 2-3 pounds per week to only .4 each of the last two weeks.

In a polite way, I think I was holding a ton of intestinal waste from the dairy. (Constipated) . Sorry not be to gross

 

[BEAST73]

That cross my mind when I saw your last update pictures.

 

[pfresh]

That did not answer the question

......

Did you add an additional 150 calories each week to take you over 5,000 calories now? (300 the last 2 weeks since last update)
If not then did you plan on changing the outlined plan of action that brundel set out and you wanted to follow to a T?
Was that not the whole point of your log?

You did not state these in your last update.
You were on 4750, you should be over 5,000 calories daily now correct?

Calories are at 5050 now but unfortunately I have been out on the floor at work way more hustling around so I’m sure that my energy expenditure during the day has been way up because I have been running around a lot lately. Sorry I can’t control that variable.