Rookie: Road to rippedness and first comp

[Mike Zero]

I smash my quads

Do you though? It may feel like you're working hard but realistically you're only doing one set ov around 60 reps which is taking you less than 10 mins. That ain't what Dorian does. If I were into taking the easy route I would choose that "HIT" workout over a normal hard, heavy, high volume quad train all day everyday. Can I ask you why you have only subscribed to this train ov thought for quads? (which happen to be the most exhausting muscle to train).

I agree with Coach v1.0, stick with tried and true. A workout like that would be ok once in a while when you need a break from the heavy stuff but just look at the likes ov the togan terrors, genetic freeks and soundsgoods and see how they train their quads.

[Rookie]

I smash my quads

Do you though? It may feel like you're working hard but realistically you're only doing one set ov around 60 reps which is taking you less than 10 mins. That ain't what Dorian does. If I were into taking the easy route I would choose that "HIT" workout over a normal hard, heavy, high volume quad train all day everyday. Can I ask you why you have only subscribed to this train ov thought for quads? (which happen to be the most exhausting muscle to train).

I agree with Coach v1.0, stick with tried and true. A workout like that would be ok once in a while when you need a break from the heavy stuff but just look at the likes ov the togan terrors, genetic freeks and soundsgoods and see how they train their quads.

Thanks for the input Mike. In terms of intensity yes, but as you said yeah the volume is low. The coach here just said to smash the squats hard and heavy followed by extensions. So would you say something like:

Squats: 4sets to max

LP: 5-10 sets

Extensions: 3-4 sets

Would be suitable/ a better alternative.

[genetic freek]

You will strugle to get your legs in condition. you need to modify your training to suit this

[Shutupandsquat]

Trial and error I say. I'd take my hat off to anyone who could come into their first comp with perfect condition.

[Rookie]

You will strugle to get your legs in condition. you need to modify your training to suit this

Cheers for the input bro, appreciate it. Sweet, next week will model quads session to the time I trained with you, every set to the death.. I put two and two together and now I understand why Ben's legs weren't in condition at his show.

Trial and error I say. I'd take my hat off to anyone who could come into their first comp with perfect condition.

Cheers SAS, at least its not too late to pump up the volume and really smash them. I know legs are the hardest bodyparts to get in condition so will aim to work on that

[Dr Squat]

Bro, I don't necessarily think it's just about training. Leg extensions all day long won't do the trick. Diet and cardio (lol coming from me).

This to me is a classic example of what this forum is all about. Tap into Harry, Hamish and Lee. PM them. I'd almost guarantee that they will be only too pleased to help.

[genetic freek]

I would not do that much volume on a no cals. You train like that to grow, focus on using the muscles that you are training. Your not going to grow at the moment.

[Rookie]

Bro, I don't necessarily think it's just about training. Leg extensions all day long won't do the trick. Diet and cardio (lol coming from me).

This to me is a classic example of what this forum is all about. Tap into Harry, Hamish and Lee. PM them. I'd almost guarantee that they will be only too pleased to help.

Cheers bro lol for sure, I don't know anything about dieting so that's what the coach over here is for and he sees me most days and will tell me if I need to change anything and will ask if I'm staying on track with morning cardio etc and having carbs at the right times. Will get onto PM'ing them bro

I would not do that much volume on a no cals. You train like that to grow, focus on using the muscles that you are training. Your not going to grow at the moment.

You're right bro, will keep that in mind.. 12 sets ok you reckon:

4sets squats

5sets LP

3sets extensions

and including dropsets etc

[PeterDolan]

I would ditch extensions for lunges or any other compound. In my opinion, until your legs get alot bigger, it'll be harder to have really deep cuts. Multi joints will use more muscle which will burn more calories, making it a little easier to get in shape. Or even add in a compound just before extensions, just how I see it any way

[Rookie]

Thanks PD, yeah will get onto lunges after Squats and LP :nod:

Today was hams/delts:

DL: 100x5, 140x3, 185x6 PB- Fucking stoked about this, took the Doc's prescription and had a much needed dose of heavy lifting :nod:

RDL: 100x10, 130x8, 130x6 :shock: made the negative/stretch a bit slower which smashed the hammys hard.

Will add a set or two to these next week

Hammy curls: 72x10+5 partials, 76x8+5 partials, 76x7+5 partials-DROPSET!-72x5-67.5x8

Hamstrings were pumped! Will add a set to these next week too, lots of good advice from Weener Lad.

Reverse pec deck: 55x10, 60x9, 60x8

Double shoulder machine: press/raise SUPERSET!: 10plx12/7plx8, 11x10/7plx7, 11x9/7plx7- what an awesome pump on these.. was running short on time, will up the volume a bit on these too

All in all it was a good session, every target muscle muscle was smashed.

I know that I still need to lift heavy, which I will always do up to the comp and will include some high rep work for legs too.

Rookie

[HarryB]

It's relative bro. Lift heavy but involve as much muscle as possible. I have read what doc and the others guys have to say and it's an interesting point. I think the way you have been training up til this point has been more about shifting weight from point a to point b and strength was your primary (only) focus. Now you have an almost complete change of exercise performance and motivation. So essentially you are learning almost how to train all over again. Utilising intensity techniques is a great way to understand how muscle failure should feel. Yes train heavy but remember its relative.

As far as separation etc goes, diet down to being lean enough and you'll have it. Isolation ex before compound is great as well for really smashing your target area. Bro if your numbers are climbing whether it's in the 6 rep range or the 16 rep range then you're making progress. Same for workout volume. When someone says to me they did 5 hard work sets of squats followed by 5 hard work sets of leg press with leg extension, lunges and hammies on top of it. I just think they didn't do their work sets hard enough.

I'm enjoying following your journal and I think the variety is good for you. Multiple angles, intensity techniques and real effort. Good work!

That's my 2c lol

[Dr Squat]

Great point Harry about the difference between shifting the weight and maximising the work performed by the muscle. This is a huge difference. For example look at powerlifters quads. What quads? Yet these guys can squat lots. But they squat with their hips, back and glutes and not quads. Look at Ronnie squat. His back is straight and he goes deep and it's all quads.

[Rookie]

Great point Harry about the difference between shifting the weight and maximising the work performed by the muscle. This is a huge difference. For example look at powerlifters quads. What quads? Yet these guys can squat lots. But they squat with their hips, back and glutes and not quads. Look at Ronnie squat. His back is straight and he goes deep and it's all quads.

Yeah bro, Harry did raise some good points.. I'm trying to exhaust/fatigue the muscle as much as possible while using heavy weights of course.

The bold fits me to a T, my squat isn't that bad but it doesnt reflect on my quad development.. They'll be a focus after the comp with lots of weights (narrow squats) and volume work. Since I've learned/learning how to exhaust the muscles better will be interesting to see what gains I make in the off season with lots of volume, intensity and food!

[Grover]

:roll:

Scroll back to your earlier thread about what would you do......

Common point -follow your coach, he is seeing you, these well meaning muppets can't see you!

Your coach sounds like he knows his stuff.

Stick to his plan, journal it and then at end of the journey compare notes with the afore mentioned and see what you can improve on.

Its all to easy to stray from the path with all this advice, been there done that.

[Rookie]

Thanks for that Grover. I know exactly what you mean, everyone does have a different opinion but most the guys giving me advice on here do know a thing or two about getting into shape! My coach looks over more the diet and cardio side of things for now and says my training is ok, anything I can improve on/implement to make me look better is useful- hence why I accept advice from the knowledgeable guys who actually train hard!

[Rookie]

Today was chest and bi's:

Intensity: 5- Insane pump on both body parts, went as heavy as possible on the bench and db's while just smashing the crap out of the chest on the hammer strength machine and db flyes, biceps got their thrashing with more volume this time about 8 sets total was enough to make them feel like concrete.

Planning: 4.5- After getting good advice from Doc and Weener Lad, I decided to lift as heavy as possible on the exercises which count, so that meant flat bench and incline db as well as the hammer strength machine. Nutrition was good, hydration was a bit underdone.

Execution: 4.5- Thought I'd get more on the flat bench, only place form here is upwards so I'll go for more reps next week. DB incline felt good, picked up where I left off from my last PB couple months ago 35x8 and hit that today- chest was pumped hard too. Very happy with how hard I worked and how it felt in general

Chest/bi's:

Flat bench: 40x12, 60x8, 80x1, 100x4, 90x6, 90x5, 80x8- chest was pumped as here- last four sets were all to complete failure

Incline DB: 35x8, 35x7, 35x6-25x7 DROPSET! All sets were to failure, felt awesome, big stretch and squeeze

Hammer strength chest machine: 40x11, 45x8, 45x7, 45x6- last three sets were all to failure, chest was nice and pumped by this time

DB flyes: 20x10, 20x9, 20x8, 20x7-15x9 DROPSET! All sets were to complete failure, huge stretch and squeezes on this exercise.. what a feeling when pecs are fully pumped, can barely tense them :shock: was happy with that

Bi's: Rope hammer curls: 23x10, 38x10, 38x9, 38x8-31x6-27x8 :shock: DROPSET! arms were screwed by this point, pumped to bits couldnt barely straighten em! Last three sets were to complete failure

Hammer strength preacher curls: 20x10, 20x9, 20x8, 20x7- All sets were to complete failure, was a mean feeling!

Will alter exercises for bi's with free weights and cables/machine

All in all it was a very productive session and felt good to lift "heavy" and even matched some of my numbers I hit before the diet (4kgs heavier)

Quote of the day: "don't get small and weak"

Tip of the day: "stay consistent, strong and don't become a failure"

[Luigi]

probabaly a bit harsh.

[tomsammce]

"People with small legs have small hearts... To train the legs hard takes a strong heart and an even stronger mind"

So by your logic you have a small heart

lol I never said they were big but they're not exactly twigs..... Don't get me started on you bro :roll:

I smash my quads, they will be where I want them to be with time

dude all im sayin is you take the piss out of me for months

its because your a fucken wanker. True story.

[tomsammce]

all good rookie, just do your comp... its your first one we all know your not gonna look insanly ripped or huge... thats not expected. youll learn lots, meet some good people and itll be a top experience. its good your putting urself and your training ideas out their for criticism so you can get real feedback, alot of people on here would just lie about what they are doing for E-hugs.

its your first comp, as long as you give ur 100% with ur diet and training then you should be happy. keep it up bro!

[Dr Squat]

all good rookie, just do your comp... its your first one we all know your not gonna look insanly ripped or huge... thats not expected. youll learn lots, meet some good people and itll be a top experience. its good your putting urself and your training ideas out their for criticism so you can get real feedback, alot of people on here would just lie about what they are doing for E-hugs.

its your first comp, as long as you give ur 100% with ur diet and training then you should be happy. keep it up bro!

Good call bro. Only two things to remember Bryn. Do your best and have fun.

[HarryB]

all good rookie, just do your comp... its your first one we all know your not gonna look insanly ripped or huge... thats not expected. youll learn lots, meet some good people and itll be a top experience. its good your putting urself and your training ideas out their for criticism so you can get real feedback, alot of people on here would just lie about what they are doing for E-hugs.

its your first comp, as long as you give ur 100% with ur diet and training then you should be happy. keep it up bro!

What he said!! Oh and Tom where are my ehugs? Iv been lying about what I do for bloody months! Ha ha ha

Seriously Rook, the proof is in the end result. Get yourself in shape and do a comp and you'll have done more than most people do.

[Jigga]

YOU THA MAN HARRY. come here

[bigskinny]

Thought I'd put up a before pic for quads. Full body comparisons will come in mid July

Turn your legs outward in future, so you can see what upper/outer quad mass you have.

[Rookie]

all good rookie, just do your comp... its your first one we all know your not gonna look insanly ripped or huge... thats not expected. youll learn lots, meet some good people and itll be a top experience. its good your putting urself and your training ideas out their for criticism so you can get real feedback, alot of people on here would just lie about what they are doing for E-hugs.

its your first comp, as long as you give ur 100% with ur diet and training then you should be happy. keep it up bro!

Chur bro, yeah the plan is to give it 100% with everything and not have any regrets or say I should've done this or could've done this or that. Hard, just trying to stay true to myself bro and train coz I love it, not to impress anyone else

all good rookie, just do your comp... its your first one we all know your not gonna look insanly ripped or huge... thats not expected. youll learn lots, meet some good people and itll be a top experience. its good your putting urself and your training ideas out their for criticism so you can get real feedback, alot of people on here would just lie about what they are doing for E-hugs.

its your first comp, as long as you give ur 100% with ur diet and training then you should be happy. keep it up bro!

Good call bro. Only two things to remember Bryn. Do your best and have fun.

Cheers Coach v1.0 lol Too right bro, the guy here told me to think of it like my first PL meet, to have fun and set goals from there.. he suggested after the comp I should make the most of the rebound/new bf level and focus on growing for a few years.

all good rookie, just do your comp... its your first one we all know your not gonna look insanly ripped or huge... thats not expected. youll learn lots, meet some good people and itll be a top experience. its good your putting urself and your training ideas out their for criticism so you can get real feedback, alot of people on here would just lie about what they are doing for E-hugs.

its your first comp, as long as you give ur 100% with ur diet and training then you should be happy. keep it up bro!

What he said!! Oh and Tom where are my ehugs? Iv been lying about what I do for bloody months! Ha ha ha

Seriously Rook, the proof is in the end result. Get yourself in shape and do a comp and you'll have done more than most people do.

Cheers Big Harry, for sure bro as long as I can get in the best condition I've ever been and do everything I can to bring my no 1 package then that's the only thing I can do... Getting below 10% bf will be a huge achievement for a porky fulla :pfft:

Today was Back with one of the BBers, will train quads tomorrow.

Intensity: 4.5- Was hard, heavy with quite a bit more volume than usual. My mate is a recreational BBer and knows lots, was good to train with him! We took every work set to failure, usually pyramiding up in weight every set. He said even though I'm dieting I shouldn't shy away from heavy work and should lift as heavy as poss while using muscle with a few cheating reps

Planning: 4- Wasn't planning on doing back but my mate was at the gym when I got there so decided I'd do back with him. Hit lots of PB's which was mentally rewarding, rows, pulldowns etc all smashed pb's on em. Nutrition was good too

Execution: 4.5- Very good on the form front, and went as heavy as possible on every exercise! Used straps for last three sets of db rows which hit my lats even harder, my mate said grip will always fatigue before lats so he encouraged me to use straps on the heavier sets.

Back:

Db pullovers: 25x10, 30x11, 30x10, 30x9- last three sets were to full failure, just getting the lats warm and ready for the onslaught ahead.

Front pulldowns: 100x10, 120x10 PB, 120x9 PB, 120x8- last three sets to full failure

UHPD: 100x10, 110x10, 110x9- last two sets were to complete failure

DB rows: 35x10-PB no straps , 40x10 PB, 45x10 PB, 50x10 PB last three sets were with straps, last two reps of last set were cheat reps. Felt really good and got critique on form from my mate, basically said to focus on pulling hard and fast with the lats and getting a deep stretch/letting the Db stretch the lat

All in all it was a good session, lats were pumped hard and it was good to have some volume back in.. Plan on training with my mate whenever I can and he said he'll help me lots after the comp to get bigger and I'm keen since his style of training is very similar to what I first introduced to by DrSquat.. lots of volume, weight and basically hard/heavy

Rookie

[bigskinny]

"50x10 PB" I'm going to guess you're going to heavy. Control the weight.