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Nick Smith gains LEAN MASS

nicksmith3

By nicksmith3
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nicksmith3 Senior member

nicksmith3

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Long read! Thank God for the clips at the end :lol: Is a combination of both high and low reps beneficial during the one work out or do you feel (and it guess its an individual thing so thoery only thoughts is fine of course :) ) that a programme using either/or is better? Any problem using both high and low reps?? surely as long as the fibres are getting a thorough blasting its all good....

Like all 'theorys' these are typically based on the experiences of people using them.

As for high rep/low rep, there are many factors that come into play when using either. Such as the person's muscle fibre structure, their build, their training history, intensity, volume, and frequency. There are so many variables that for someone to say, this is the only way to do things, is quite simply wrong. Do you catch my drift?

To answer your questions, i don't think going into the gym without a well thought, set out training program is good for the trainee at all. Because of the fact you need to balance these variables in a way that promotes the most muscle growth without hindering recovery ability, or intensity, or workout duration, etc etc.

For example, if you wanted to use a mix of both heavy and lighter workloads, higher and lower rep ranges in the same session i would employ 'Tri-phase' training for example. Which is a program set up to give you all the benefits of both, without the hassle of worrying if you're limiting your potential in the gym, despite your hard efforts.

For a full program on tri-phase training see, http://www.scivationbooks.com

If you're interested in low rep work, there are many avenues to choose, ie Max-OT, or Powerlifting splits like Westside Barbell, Mike Mentzers Heavy Duty.

I personally prefer low rep work, simply because i can generate the greatest amount of intensity each set, enabling me to lift maximum loads while still keeping workout volume and reps low. Which keeps the body's recovery ability in check, and your testosterone levels working for you.

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nicksmith3 Senior member

nicksmith3

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Update:

30-8-09 - 03-9-09

New split

Back, forearms

Pull-ups

Close-grip pulldowns

Bent-over rows

Hyperextensions

Wrist curls

DB wrist curls

Shoulders, traps

Military press

DB press

DB side laterals

Barbell shrugs

Legs

Squats

Lunges

Stiff-legged Deadlifts

Seated calf raises

45deg. Calf press

Chest

Bench press

Incline bench press

Dips

Biceps, triceps

EZ bar curls

Alt DB curls

Tricep press

Overhead tricep press

Cable press-downs

Note: I'm getting amped just typing up this new split!

Weighed in today 3lbs heavier than last week, girth measurements are up and bodyfat is the same. I'm looking forward to seeing what the next few weeks will bring, followed by one week off. (8 week total, 1 week rest, followed by another 8 week split. This is co-ordinated over 6 months.)

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Matrix Member

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Hi Nick,

As usual your column is well thought out and not judgemental of any one training style, good stuff.

The genetic limits information is interesting, I suppose the key point is that if a genetically limited individual is only able to add, say 20-30lbs of LBM in their training lifetime, that rather than beating themselves up about that, they will still look and be stronger, leaner and better built than 99% of the general population!

As mentioned, I agree most everyone can make great improvements to their strength and physique, but not everyone is born to be a Mr O, World Class lifter or Strength Athlete.

I've made gains from many training styles and splits:Hi and Low Volume, Oxford 10RM method, Pyramids, Drop, Super and Compound Sets and change them regularily for both variety and to avoid plateaus.

I have found varied non linear periodisation to be helpful as the rep ranges can match your particular recovery and energy levels for each workout.

Also I have found Holistic Training to be useful with the differing rep ranges per exercise helping stimulate both broad fibre types.

The one thing that I have learned both as a PT and anecdotely from nearly 20years of weight training is that everyone is different and that what may work for one may not for another. Some can stick to the basics and make great gains consistently and others need to vary things more readily, IMO there are no absolute golden rules for any training style. As long as it's working, who's to argue it, because sometimes the science doesn't match the outcomes. The key is knowing if and /or when to change something if you start to stagnate.

Cheers mate,

Best Wishes,

Matrix

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nicksmith3 Senior member

nicksmith3

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Looking great Nick. Interesting log. Being surrounded by supplements & keen customers must be a motivating factor. Nice work.

Being involved within the ever-changing industry gives me a unique perspective, that i feel has really matured my outlook on all of the things involved in building a great physique and staying healthy.

Unfortunately i just can't learn enough, fast enough! :grin:

Thanks for the compliment, and your input MNZ.

Hi Nick,

As usual your column is well thought out and not judgemental of any one training style, good stuff.

The genetic limits information is interesting, I suppose the key point is that if a genetically limited individual is only able to add, say 20-30lbs of LBM in their training lifetime, that rather than beating themselves up about that, they will still look and be stronger, leaner and better built than 99% of the general population!

As mentioned, I agree most everyone can make great improvements to their strength and physique, but not everyone is born to be a Mr O, World Class lifter or Strength Athlete.

I've made gains from many training styles and splits:Hi and Low Volume, Oxford 10RM method, Pyramids, Drop, Super and Compound Sets and change them regularily for both variety and to avoid plateaus.

I have found varied non linear periodisation to be helpful as the rep ranges can match your particular recovery and energy levels for each workout.

Also I have found Holistic Training to be useful with the differing rep ranges per exercise helping stimulate both broad fibre types.

The one thing that I have learned both as a PT and anecdotely from nearly 20years of weight training is that everyone is different and that what may work for one may not for another. Some can stick to the basics and make great gains consistently and others need to vary things more readily, IMO there are no absolute golden rules for any training style. As long as it's working, who's to argue it, because sometimes the science doesn't match the outcomes. The key is knowing if and /or when to change something if you start to stagnate.

Cheers mate,

Best Wishes,

Matrix

I respect your view's Matrix.

Always great to hear your perspective!

Cheers bro.

looking good nick, do you have a goal weight for this bulk ?

I no longer 'bulk' as i use insulin control to manage my metabolism, keeping bodyfat levels low. When that moves upwards, i cut calories by 3-500 daily until my bodyfat is where i want it to be. I then increase kcals 3-500 above maintenance to gain lean muscle. Ie, 15 weeks above maintenance kcals, followed by 2-4 weeks below maintenance kcals.

For me it doesn't matter how much i weigh. My focus is to improve upon my current condition while staying as healthy as possible, by adding lean mass, lowering my overall bodyfat percentage, and being overall happy with my progress and how i'm doing.

In the next five years the goal is to have hit 200lbs @ 8-10% bodyfat. If i surpass this, then i have exceeded my expectations and will continue to strive for more progress.

Thanks for stopping by.

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Optimass Veteran member

Optimass

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I no longer 'bulk' as i use insulin control to manage my metabolism, keeping bodyfat levels low. When that moves upwards, i cut calories by 3-500 daily until my bodyfat is where i want it to be. I then increase kcals 3-500 above maintenance to gain lean muscle. Ie, 15 weeks above maintenance kcals, followed by 2-4 weeks below maintenance kcals.

For me it doesn't matter how much i weigh. My focus is to improve upon my current condition while staying as healthy as possible, by adding lean mass, lowering my overall bodyfat percentage, and being overall happy with my progress and how i'm doing.

Well summed up .... :nod: sound reasoning mate - tried and true :)

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nicksmith3 Senior member

nicksmith3

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I no longer 'bulk' as i use insulin control to manage my metabolism, keeping bodyfat levels low. When that moves upwards, i cut calories by 3-500 daily until my bodyfat is where i want it to be. I then increase kcals 3-500 above maintenance to gain lean muscle. Ie, 15 weeks above maintenance kcals, followed by 2-4 weeks below maintenance kcals.

For me it doesn't matter how much i weigh. My focus is to improve upon my current condition while staying as healthy as possible, by adding lean mass, lowering my overall bodyfat percentage, and being overall happy with my progress and how i'm doing.

Well summed up .... :nod: sound reasoning mate - tried and true :)

I realise your knowledge and experience is far superior to mine, so feel free to add any info as you like. I'm always keen to learn! :grin:

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Spec R New member

Spec R

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First of all, I'm a long time reader, first time poster.I'm not a expert in training or nutrition but I have been lifting for 3 years.

I think Nick (from your posts) you are way over analyzing bodybuilding/training and nutrition, I know you work in the field but you seem to be caught up in the detailed science, I used to be like that, trying to read every muscle building thread on the internet.But no matter how much you read in the end it comes down to 3 very basic rules which have been repeated on this forum and pretty much every other bodybuilding/powerlifting site on the internet.

1.Eat Big (When you think your eating enough to grow,your probably not)

2.Lift Big (Squats, Bench, Deads, Dips, MP)

3.Sleep (8 hours)

No matter how many reps/sets you are doing,as long as your lifting the heaviest weights you can push/pull you grow, Simple !!

As long as your doing those 3 things you dont need to worry about reading every thread on the internet.

Also trying to follow someone else's training routine who could easily(probably) be on steroids is just stupid.

Controversial first post, I know :lol:

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nicksmith3 Senior member

nicksmith3

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First of all, I'm a long time reader, first time poster.I'm not a expert in training or nutrition but I have been lifting for 3 years.

I think Nick (from your posts) you are way over analyzing bodybuilding/training and nutrition, I know you work in the field but you seem to be caught up in the detailed science, I used to be like that, trying to read every muscle building thread on the internet.But no matter how much you read in the end it comes down to 3 very basic rules which have been repeated on this forum and pretty much every other bodybuilding/powerlifting site on the internet.

1.Eat Big (When you think your eating enough to grow,your probably not)

2.Lift Big (Squats, Bench, Deads, Dips, MP)

3.Sleep (8 hours)

No matter how many reps/sets you are doing,as long as your lifting the heaviest weights you can push/pull you grow, Simple !!

As long as your doing those 3 things you dont need to worry about reading every thread on the internet.

Also trying to follow someone else's training routine who could easily(probably) be on steroids is just stupid.

Controversial first post, I know :lol:

Eat big? - Science has proven the human body only needs to be in a caloric excess to grow. As far as i know, 3 years worth of training does NOT qualify you to make any such comments, and i don't care for your list of credentials.

You call me stupid in my own Journal? - Buddy take your opinions elsewhere.

I ENJOY learning about various theories, i don't do it because im striving for the golden egg. I do it so i can apply my knowledge in all aspects of fitness and nutrition.

With an attitude like yours i would be suprised if you're every truely happy with your accomplishments, and with yourself.

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Darwinstef Senior member

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I don't think hes calling you stupid, just suggesting you put more thought into it than he thinks is necessary. Personally I like to keep it simple myself (like Spec R no doubt) but if you "enjoy" the technical side which you obviously do then more power to you :nod: .

I wouldn't take it as a personal attack :wink:

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nicksmith3 Senior member

nicksmith3

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I don't think hes calling you stupid, just suggesting you put more thought into it than he thinks is necessary. Personally I like to keep it simple myself (like Spec R no doubt) but if you "enjoy" the technical side which you obviously do then more power to you :nod: .

I wouldn't take it as a personal attack :wink:

His comments come across as a stab, which isn't nessicary when im just doing my own thing.

If he had some positive comments, or had an ultimatum or alternative idea to what im doing i would have been happy to listen. But all Spec did was take a stab. - Not really fair. :naughty:

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nicksmith3 Senior member

nicksmith3

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31-8-09

Shoulders, Traps

Military press

55x5

55x4

55x4

Machine press

70x4

DB side laterals

15x6

17.5 x4

Shrugs

160x10

160x10

160x10

Cardio

Note - Cardio is performed EVERY workout, post-workout. For 15 minutes total in whichever intensity or level i prefer. Typically low intensity rules, but i also get in one high intensity session per week for cardio-vascular health/stamina, to increase my metabolism, and to increase my body's ability to oxidize fat stores. The better shape your cardio-vascular system is, the better your body is at disposing of excess calories.

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Luigi Veteran member

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ok i dont think SpecR was making an attack so dont take it personally neither am i with this question

is there any reason you are doing only 4-5 reps for exercises such as military press and bb rows ? i could see the benefit if you were doing 5 sets sets of each but since your only doing 2-3 would you not benefit more from dropping the weight a bit and going for 8 reps ?

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nicksmith3 Senior member

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Hey Nick

Good journal so far keep up the hard work. Out of interest why did you 3 x sets of 10 shrugs at 160 kg when most of your lifts are limited to and under 6?

Hey bro, this is part of the program. I just follow it as outlined.

Thanks for your input. :grin:

ok i dont think SpecR was making an attack so dont take it personally neither am i with this question

is there any reason you are doing only 4-5 reps for exercises such as military press and bb rows ? i could see the benefit if you were doing 5 sets sets of each but since your only doing 2-3 would you not benefit more from dropping the weight a bit and going for 8 reps ?

Like above, i follow the program.

My recovery ability really isn't too good. If the program allowed for it, i would possibly be rolling with 3 lifting day's per week.

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