sheiko thread part 2

[tomsammce]

so i was tempted to put this in the sheiko thread i started but its pretty good info so thought ill start this. this isnt sheiko but all that sheiko talk about programs got me thinking...

so anyway i was in the gym today and in between sets when i sit down to get my breathe back (tren exhaustion - lol) i usually watch the girls do these fucked up leg curls and flexi things with they legs with a velcrow thing tied round ther ankle (sometimes kankle - LOL) and its on the cable machine... yeah so i check that ass out from time to time..

but i watch the guys too (no homo) just at their shit form and general lack of how to do anything properly, and i notice everyone doing 2 sets of this 3 sets of that and then another 2 sets of this until they have done about 25-30 sets but consisting of 12 or so different exericses. and i thought what if you choose two exercises and did those 2 excerices for the whole 45-60mins of training and nothing else, doing 15 sets of each one. so for example you might do 15 sets of lat pull downs and 15 sets of bent over barbell row then call it a day, do the same on all your other bodyparts that week then when back rolls round again you either choose 2 different back excercises and do 15 sets of each of you start on 15 sets of bent over barbell row then add a different one like dumbell pullovers.

has anyone trained like this before? sorry if my explanation of it is piss poor but read a couple times u should get the just of it.

i looked at these guys trainign and thought how on earth can they be stimulatiing the muscles of a one arm dumbell row when they do 2 sets of 12 then move onto a lat pull down for 2 sets then onto a seated row for 2 sets and so on.

thoughts?

[startinfromscratch]

you are watching joseph rakiches crew lolololololololoololololololololol

i agree.

[tomsammce]

yeah i know u agree that the guys in my gym have no fucken idea...

but im asking at a more intermediate level to even advanced so for guys who know how to train and have been trainign a while... has anyone tryed this and whats yout thoughts on it

[Dr Squat]

My powerbuilding craze has seen me adopt something similar to this. I prefer less movements and more sets. I like to work up to a top set or two and then back off with volume. I find this more simple. The other thing is that I often don't start to feel a movement "properly" until set 3 or 4. Once you get this sorted you can reap the benefits from your top sets and the volume on the way down. The benefit of high (not super high) and low reps in the same session and movement is something that I feel has really helped.

For example, shoulders may look like this:

Seated BB front press

2x10, 2x8, 2x5-6, 2x8, 2x10

Smith machine behind neck press

1x12, 1x10, 1x8, 1x6, 1x8, 1x15

Seated DB side laterals

2x10, 2x8, 2x5-6, 2x8, 2x10

This is a lot of volume I know. But my shoulders and my pressing power have improved a lot.

[Wookie]

Disclaimer: I don't know why I posted this up, but it's a slow night at work and thought I'd give examples of some of my gym workouts.

My training varies from time to time, but often what I'll do is something like this for an example. Focussing on posterior chain, then throwing assorted assistance in to finish. Training mainly for strongman type events, I like to generally do the majority of my lifting with movements which use the whole body in some way.

Explosive compound movement:

Powercleans

5x60, 5x90, 5x120, 3x140, 2x150

Heavier compound movement:

High pulls:

5x140, 5x170, 5x200, 3x220

Heaviest compound movement:

Deadlifts:

5x200, 3x230, 3x250, 8x210

Assistance superset:

WG Lat pull down: 10x3

Seated row/bent row: 8x3

That way I'm keeping the workout structured around compound movements, focussing on different types of strength- explosive and more maximal lifts, along with some muscular endurance. A key thought for my workouts is - how did this help me? If I'm just going through the motions, it's a waste of time. The above workout helps posterior chain explosiveness and strength, plus hits a little assistance at the end for the lats.

Alternatively might hit something like this up:

1st compound

Squat:

4 build up sets, then a 5, 5, 5, 2.

2nd compound

Bench: 3 build up sets of 8 then 5x3 and 2x2

Bench main assistance: Lockouts in rack: 8x2, 5x4

Assistance to finish superset:

French press 10x3

CG Pulldowns 10x3

Hypers 12x2

I don't usually do much assistance for squat. Back and front squat do it. My bench gets hit in this session, and specifically my weak point, the triceps.