Ive been squatting- conjugate programme based on WS.

[Varven]

Growth, Degee,

regardless of relationship between weights and size,

you both have again brought up an issue I am convinced I will never know the answer for until I die and reach some BB heaven and question a supreme being:

what reps work for size:

6 - 8 or 8 -12.

Ive been told 6 - 8 so I stick with it, then again others go 8 -12.

Thus thinking of raising reps for this cut season, hell at the worst it would end up burning some more calories which is exactly what I need

[jono]

ive used reps as low as 2,3 4-6 for size. its all about finding whats works for you..

[Ash]

what reps work for size:

6 - 8 or 8 -12.

Ive been told 6 - 8 so I stick with it, then again others go 8 -12.

If you're looking for a universal answer to that question, I think you'll be disappointed. My theory is that it's going to be specific to each individual and even to each bodypart.

E.g. - my upper body seems to grow best on a rep range of 8 -12 but my legs respond better to higher rep ranges of 15-20. I've noticed similar differences between bis and tris.

The key is to be open minded enough not to get trapped in a methodology that works for some but isn't optimal for you. So feel free to experiment - it would really piss me off if I had done low rep work for legs for years only to find that I got much better results doing 20 rep sets.

[Varven]

Tue was Legs and Shoulders,

I decided to start with shoulders and see if it would make a difference.

seated BB military press

20 1x10, 30 1x10

40 1x10

50 1x6, 1x6 assisted :cry: I had higher reps un assisted last week. Fully gutted. But then I also realized last week I was loading 20g 0f creatine a day and this week its only 5 a day. I most likely attribute the strenght loss to this factor ( As well as some decrease in bw, must be waterloss)

40 1x8

squat

20 1x10, 40 1x10, 60 1x10

80 1x6, 1x6, 1x4. Again same deal here, less reps and sets, felt weaker, Im pretty sure now it was the creatine which gave me the boost last week,

Gee Im soo tempted to make 20g of creatine a day part of my permanent diet!!

Halmstring curls

48 kg 1x10, 1x10, 1x10, 1x10

Side lateral raises

11kg 1x6, 7kg 1x10, 1x10, 1x10

Bent over rear delt raises

7kg 1x8, 1x8, 1x8, 1x8 - first time Ive ever done this excercise. seems boring .

I was rushed again so had to cut out calf work. Knee is acting up a bit again, will get some wraps soon. Not too pleased as no new reps or weights, in fact a drop but Ive realized that I cant always expect to see increases. i.e. I think its time for a bit of a"cruise" as per DC philosophy. Im going to try some new excercises and so forth and make up a routine for my cut cycle that I Start on 5th september

Oh yeah bumped into a friend I havent seen for the better part of 3 months and he said I was starting to look thicker/bigger.. pretty stoked about that, in fact its made my day :pfft:

[jono]

Tue was Legs and Shoulders,

I decided to start with shoulders and see if it would make a difference.

seated BB military press

20 1x10, 30 1x10

40 1x10

50 1x6, 1x6 assisted :cry: I had higher reps un assisted last week. Fully gutted. But then I also realized last week I was loading 20g 0f creatine a day and this week its only 5 a day. I most likely attribute the strenght loss to this factor ( As well as some decrease in bw, must be waterloss)

40 1x8

squat

20 1x10, 40 1x10, 60 1x10

80 1x6, 1x6, 1x4. Again same deal here, less reps and sets, felt weaker, Im pretty sure now it was the creatine which gave me the boost last week,

Gee Im soo tempted to make 20g of creatine a day part of my permanent diet!!

Halmstring curls

48 kg 1x10, 1x10, 1x10, 1x10

Side lateral raises

11kg 1x6, 7kg 1x10, 1x10, 1x10

Bent over rear delt raises

7kg 1x8, 1x8, 1x8, 1x8 - first time Ive ever done this excercise. seems boring .

I was rushed again so had to cut out calf work. Knee is acting up a bit again, will get some wraps soon. Not too pleased as no new reps or weights, in fact a drop but Ive realized that I cant always expect to see increases. i.e. I think its time for a bit of a"cruise" as per DC philosophy. Im going to try some new excercises and so forth and make up a routine for my cut cycle that I Start on 5th september

Oh yeah bumped into a friend I havent seen for the better part of 3 months and he said I was starting to look thicker/bigger.. pretty stoked about that, in fact its made my day :pfft:

diet/water consumption i would say is more likely to affect strength than creatine.

although myself when i do take creatine, i find a 'loading dose' as you say ~ 20g works much better than 5g.

yeah thats the best motivation of all , when u see old mates and they say WTF u got big :grin:

[Growth]

Yeah i agree with jono, perhaps you didnt get enough food in before the workout or something, i know that kill a workout for me.

[Varven]

Well today was chest and triceps day.

As most of you are aware, Im trying to implement BB work into my usual DB routine.

So I started off with Incline BB presses

40 1X12 50 1X10

60 1X5, New weight :grin: Got stuck somehow. so I rolled it down my tummy, stood up, rowed it and racked it LOL. It would have been bloody darn amusing if someone got it on tape, hey at least it wasnt like 120 kgs !

60 1x6, 1x4 New weight still :grin: I had a PT spot me on this excercise and they re-confirmed my suspicion, my left side is weaker than my right side. So my bench presses are lopsided, one side shoots up and the other plays catch up... its quite a bit of suspense cause if it doesnt catch up I got to roll the bar off and row and rack it again !

Flat DB bench presses

29 kg 1x4, 1x4 New Weight :grin: man cant wait to knock out sets here and reach the goddamn 30kg db range !

26.5 kg 1x7, 1x6, 1x4 It was hard to get to 8 after using inhumane effort on the first 2 sets at 29's.

Flat DB flyes

13kg 1x8,1x8

14kg 1x7, 1x8 new weight :grin:

Close Grip Bench

35 1x12, 1x10

40 1x4 new weight :grin: My triceps are cramping by now, I tried performing one dip and failed... Im thoroughly hammered after chest work.

O/H Db extension

18.5 kg 1x10 , 1x10, 1x8 new weight :grin:

Missed one meal today.. so overfed myself till i was nearly sick rest of the day and consoled myself with a big bowl of ice cream.. might as well.. I start cutting very soon ! excited about that !

[jono]

very nice progress man! goodwork

[Ash]

Good going!

[deegee]

lot of new weights there good going man !

[Varven]

Well Well, today was back thickness day again. Quite pleased with the workout, Im already sore and not looking forward to working my 10 hour shift today !!

Rows 40 1x15, 60, 1x12

65 1x7, 1x7, 1x7 new reps and sets :grin: , last time managed only one set at this weight

70 1x5 new weight dedicated to JONO and GROWTH :grin:

60 1x8

Close Grip Pull down

70 1x8, 1x7, 1x5, 1x4 New Weight :grin:

Rack Deads 60 1x18, 100 1x8

140kg 1x5

160kg 1x3, 1x3, yeah baby new weight :grin:

DB ROWS prone on a bench,

these are primarily performed as they isolate the lat very very well, give me a good stretch and an amazing pump. I dont care if a pump does nothing for me, as long as its making me feel good, im lvoing it .

31.5kg 1x5

26.5kg 1xx12, 1x12, 1x8, 1x8

BB curls 30kh 1x6, 1x6, 1x6, New amount of sets n reps :grin: , last time I only had one set of 5 reps here.

DB hammer curls.

Im not making any progress with these and getting veyr tired of them, time for a swap of ex. I believe

12kg 1x6, 1x4

DB curls

12 kg 1x5, 1x5.

[jono]

thanks for the mention man :grin: :grin:

its great to see your making all these gains

[Simo]

nice work there man,

if ur struggling with hammers, place ur hand just under the top plate rather than in the middle, it takes the weight of the forearms and makes it much easier, ud be able to do 15 or 18 or 20 even this way.

Keep it up mate. bummer about long shift

[Growth]

Awesome work all round mate, are you sure you want to start cutting when your making such good gains :grin:

[Varven]

The last ex with bb wasnt bb rows for 30kgs, I had meant BB curls,

would be very worried if I was rowing only 30's

Growth I was thinking along the same lines.

I was going gee maybe I should keep bulking till I hit 100 - 110 and then cut down like Jono.

But this is the first time I have seriously taken to weights and I need to cut to see whats underneath the flab. Once Ive done that Ill be darn motivated to push super hard. I must mention right now, after this cut theres a Huge Bulk planned for the year ahead ! 8)

[jono]

The last ex with bb wasnt bb rows for 30kgs, I had meant BB curls,

would be very worried if I was rowing only 30's

Growth I was thinking along the same lines.

I was going gee maybe I should keep bulking till I hit 100 - 110 and then cut down like Jono.

But this is the first time I have seriously taken to weights and I need to cut to see whats underneath the flab. Once Ive done that Ill be darn motivated to push super hard. I must mention right now, after this cut theres a Huge Bulk planned for the year ahead ! 8)

i remmber my 1st cut which i did end of last year. i realised damn i look awesome once i dropped the fat lol. but then.. this year i just bulkd hardout :grin:

[Growth]

i remmber my 1st cut which i did end of last year. i realised damn i look awesome once i dropped the fat lol. but then.. this year i just bulkd hardout :grin:

Well just imagine when you shed the fat next time :nod: I would be very temped to delay a bit longer when your really making such good progress, if you can put on a few more kilos without ruining your cutting shedule then youll be much happier with the end result, it also gives you a little more leway when it comes to muscle catabolism.

[deegee]

do you have a target time for being cut? I know mosyt people go for summer or around the end of the year.

[Varven]

November 15th. I start on September 1st and intend to go down to 10% bf. Currently sitting at 20.2 - 20.5% bf.

[jono]

November 15th. I start on September 1st and intend to go down to 10% bf. Currently sitting at 20.2 - 20.5% bf.

best of luck. i highly doubt you can drop 10% in 2 months WITHOUT huge muscle loss.

[deegee]

I agrree with jono that you are going to loose muscle trying to reduce bf% that fast, you will loose the weight sure but muscle will go with it. Dont try loosing too much too fast, see how you go and let us know anyway.

having said that I have seen some people shed 10% in a short time and not loose too much muscle

[Growth]

Gotta agree with the others, thats a pretty small time frame to be looking to drop 10% BF, theres a huge difference between a guy having 20% and a guy with 10%, good luck though.

[Pseudonym]

I'd allow at least a week per percent you want to drop. So dropping 10% = 10 weeks. Ideally, round it up to 3 months to give yourself a bit longer. Expect to slow up as you get leaner.

[Varven]

Cheers for the advice fellas,

wil take it slow and not try to rush it. I think once I get to about 12 to 14% I will re-assess and decide whether I want to continue cutting, how lean to get etc.

[Varven]

Ok guys heres a link to a discussion on my cutting routine, please take a look and analyse and critique it for me.

The main reason Im changing my routine around is cause Ive been on the current one for a while and feel Im starting to stagnate on it. Thus time to mix up things, also for the first time Im going to be venturing into the 8 - 12 rep range, for some Ex's as i have always only used the 6-8 range.

Link :

http://www.nzbb.co.nz/forum/viewtopic.p ... fd41f6af5a