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  1. #51
    The Weapon SeventySeven's Avatar
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    Epic
    Pursuing progression with aggression
    Take care of your body...its the only place you have to live.
    If you train hard you will not only be hard, you will be hard to beat.

  2. #52
    future old Geezer CLEEPER's Avatar
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    To me that looks better then the guys of today.
    Health and feeling good is my goals.

  3. #53
    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by CLEEPER View Post
    To me that looks better then the guys of today.
    Amen to that!
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    Sarcasm and Cynicism are not helpful or attractive traits, respond to posts as you wish to be responded to.

  4. #54
    The Weapon SeventySeven's Avatar
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    Just had the worst most strangest workout ever.
    Pursuing progression with aggression
    Take care of your body...its the only place you have to live.
    If you train hard you will not only be hard, you will be hard to beat.

  5. #55
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    Glwanabe,

    Here is my a/b routine.
    When I hit 25 reps for all 3 sets I increase weight.
    Thanks for all your help.

    Exercise Sets Reps
    Squat 3 6 to 10
    Bench Press 3 6 to 10
    Low pulley row 3 6 to 10
    Military Press 3 6 to 10
    Barbell Curls 3 6 to 10
    Ab exercise 3 10 to 25



    Exercise Sets Reps
    Deadlift 3 6 to 10
    Dumbell bench press 3 6 to 10
    Leg Press 3 12 to 15
    Upright row 3 6 to 10
    Close Grip Bench Press 3 6 to 10
    Seated Calf Raise 2 10 to 20

  6. #56
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    There are lots of Classic BB's who's physiques are very good.

    Dig around here. Lots of good stuff.

    http://musclememory.com/male/R.html

  7. #57
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    Quote Originally Posted by divemutt View Post
    Glwanabe,

    Here is my a/b routine.
    When I hit 25 reps for all 3 sets I increase weight.
    Thanks for all your help.

    Exercise Sets Reps
    Squat 3 6 to 10
    Bench Press 3 6 to 10
    Low pulley row 3 6 to 10
    Military Press 3 6 to 10
    Barbell Curls 3 6 to 10
    Ab exercise 3 10 to 25



    Exercise Sets Reps
    Deadlift 3 6 to 10
    Dumbell bench press 3 6 to 10
    Leg Press 3 12 to 15
    Upright row 3 6 to 10
    Close Grip Bench Press 3 6 to 10
    Seated Calf Raise 2 10 to 20
    I know the routine you're using.

    What are you using for weights, per set during your sessions?

  8. #58
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    Exercise Sets Reps
    Squat 3 6 to 10 185
    Bench Press 3 6 to 10 145
    Low pulley row 3 6 to 10 135
    Military Press 3 6 to 10 80
    Barbell Curls 3 6 to 10 70
    Ab exercise 3 10 to 25



    Exercise Sets Reps
    Deadlift 3 6 to 10 225
    Dumbell bench press 3 6 to 10 55
    Leg Press 3 12 to 15 290
    Upright row 3 6 to 10 50
    Close Grip Bench Press 3 6 to 10 100
    Seated Calf Raise 2 10 to 20 75


    This is what I di this past week and hit set to the high end of the rep range.

  9. #59
    EctoMorphic BolanRox's Avatar
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    Quote Originally Posted by Steve View Post
    There are certainly things you can do to inspire the body to drop fat, such as using 20 rep squats twice a week!
    I swear the HLM 20 rep squat routine is one of the best i have used for either cutting or bulking
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  10. #60
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    Quote Originally Posted by BolanRox View Post
    I swear the HLM 20 rep squat routine is one of the best i have used for either cutting or bulking
    I'm glad it's serving you well. I feel the same way about Fast Start A/B. About six weeks into it, I started getting size gains that had eluded me for years. What's more, it's three days per week and I can fit it into my lunch break.

  11. #61
    Muscle Hobbit carl1174's Avatar
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    Quote Originally Posted by Vince3 View Post
    I'm glad it's serving you well. I feel the same way about Fast Start A/B. About six weeks into it, I started getting size gains that had eluded me for years. What's more, it's three days per week and I can fit it into my lunch break.
    As soon as I moved to 3 days per week full body (insltead of perpetually overtraining on 4 and 5 day body part splits) I started growing....

    and x 3 (or 4 whatever it is) to the classics looking better than the guys of today.

    Grimek, Eder, Eifferman, Zabo, Park, Reeves etc etc... all have better, more balanced and natural looking physiques than anyone from (and including) Arnie onwards...

    Carl.
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    Follow my log... Carl1174 Search for the Ideal

  12. #62
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    I just reread GLWANABE's explanation of increasing reps and realized I might have spent a lot of time doing too much too soon. If was doing straight sets, I'd go for eight reps on all three sets for the first workout, then nine reps on all three sets for the second workout. If I understand correctly, I should add a rep to the first set only, keep adding to that set until I reach the top of the rep range, then start the same thing on the next set. Is that right?

    I started the Classic today (straight sets) and liked it. Although I went light, I definitely feel it. I was doing four sets of BB military presses in my previous workout, but going to three sets of DB overhead presses - at a lighter weight - made a big difference. My shoulders are going to be sore tomorrow.

  13. #63
    future old Geezer CLEEPER's Avatar
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    Quote Originally Posted by Vince3 View Post
    I just reread GLWANABE's explanation of increasing reps and realized I might have spent a lot of time doing too much too soon. If was doing straight sets, I'd go for eight reps on all three sets for the first workout, then nine reps on all three sets for the second workout. If I understand correctly, I should add a rep to the first set only, keep adding to that set until I reach the top of the rep range, then start the same thing on the next set. Is that right?

    I started the Classic today (straight sets) and liked it. Although I went light, I definitely feel it. I was doing four sets of BB military presses in my previous workout, but going to three sets of DB overhead presses - at a lighter weight - made a big difference. My shoulders are going to be sore tomorrow.
    the main thing is not to jump to fast. the way i do it is 3 sets of 8 and on the next work out i will add 1 rep to the first set. The next time I will add 1 rep to the 2nd set and the 3rd i will add 1 rep to the 3rd set.
    As long as you just go 1 rep a day more your fine. not 1 rep per set , that will make you stall out to soon.

    SO far i have not stalled out , I am progressing faster on this plan then i ever have on a split
    Health and feeling good is my goals.

  14. #64
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    Thanks, Cleeper. I'm interested to see how far I'll go without stalling.

  15. #65
    future old Geezer CLEEPER's Avatar
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    Well im on week 8 and so is my wife. so far we have not stalled. Its a great plan, just run it long enough and you will see results.
    Health and feeling good is my goals.

  16. #66
    Regular Poster bhavin1986's Avatar
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    I've not been motivated for the past couple weeks, a week's break turned into almost a month...

    Anyway, I'll be giving this a go instead of the usual splits. They were getting stale on me.

    Could be just the ticket to get my motivation going again!

    DOMS, here I come...
    BBP

  17. #67
    future old Geezer CLEEPER's Avatar
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    Just start with a weight that you can handle and work into it with perfect form. Even if it's a little to light you will build into it with good form.
    Health and feeling good is my goals.

  18. #68
    Frequent Poster nate94gt's Avatar
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    Cleeper sent me here, and i dont want to just hammer him w/ questions, so i'll post up here.

    I have been doing the rippetoe program for about 5 months and decided it was time for a change, so i went to a muscle building routine that cleeper told me about to from the strength building rippetoe program. Nice to get a complete change in style and some different lifts.

    So last night was my first night w/ this program, and since im smaller, i decided i would do straight sets instead of ramping up. Here were my results:

    Squat: (this is the only exercise that i had a legit 1rm noted)
    90x12 (realized i used the wrong weight according to my 1rm (210lbs), so i went up on the 2nd set)
    105x12
    105x12

    DB Row
    20x12
    20x12
    20x12

    DB Military Press (1rm is 110 for the bb version)
    20x12
    20x12
    20x12

    DB Bench Press (1rm is 175 for the bb version)
    20x12
    20x12
    20x12

    BB Curl
    40x12
    40x8
    40x8

    Bodyweight Dips
    10
    8
    9
    10
    4

    BB Calf Raise
    115x15
    115x15
    115x15 (PROBABLY could have done 20 on all sets, but i thought it was 10-15 instead of 15-20 reps)

    then i did weighted crunches.

    i had the 20lb DBs, so i used those first on the db exercises instead of adding weights to my db handles.

    so heres my question... should i bump up the weights by 5lbs on everything (except add 10lbs for the squats) but the curls and calf raises for my workout tomorrow? Or just keep going w/ this for the rest of the week?

    Also, should i shoot for 12 reps on every set everyday, or should i just go for 8 reps on all sets on monday (even if i can do more), 10ish on wednesday, then try to hit 12 on fridays? Or should i just go for 12 reps on the first set, then stop at 8 or so on the next 2 sets?

    and what about going to failure?
    Last edited by nate94gt; 05-10-2011 at 10:18 AM.

  19. #69
    future old Geezer CLEEPER's Avatar
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    Welcome aboard Nate, I'll let Carl or glwannabe answer your questions but I think this first week or two is more about finding your weight and letting your body get use to the load a fullbody workout puts on you.
    Glad to have you on here, I'll be subscribing to your log
    Health and feeling good is my goals.

  20. #70
    Frequent Poster nate94gt's Avatar
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    Quote Originally Posted by CLEEPER View Post
    Welcome aboard Nate, I'll let Carl or glwannabe answer your questions but I think this first week or two is more about finding your weight and letting your body get use to the load a fullbody workout puts on you.
    Glad to have you on here, I'll be subscribing to your log


    you can answer, i just didnt want to PM you to death on ls2

    when we were talking last night, i think it was confusing that you work progressive sets, whereas i was working with straight sets.

    If i go progressive, then i understand i would go, as far as squats go, something like
    105x12
    115x12
    130x8

    then try on wednesdays last set to try 130x10, unless i can get all 12, and then on friday try for 12 reps.

    whereas with my straight set, i did the 105x3x12 no problem.

    i mean, i could go to a progressive set, but i figured with the small amount i'd be lifting, i could shoot for straight sets for awhile

  21. #71
    future old Geezer CLEEPER's Avatar
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    The reason I do progressive sets is to warm up. I still get 3 heavy sets a week that way. You can do it however you like, even just going up on weight one on the heavy set after you reach 12 reps and keep the others the same.
    I like dropping back to 8 on all sets so it's more of a deload. Hopefully Carl will chime in and correct me if I'm wrong.
    Health and feeling good is my goals.

  22. #72
    Frequent Poster nate94gt's Avatar
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    Quote Originally Posted by CLEEPER View Post
    The reason I do progressive sets is to warm up. I still get 3 heavy sets a week that way. You can do it however you like, even just going up on weight one on the heavy set after you reach 12 reps and keep the others the same.
    I like dropping back to 8 on all sets so it's more of a deload. Hopefully Carl will chime in and correct me if I'm wrong.
    ive done some research, most appears to be done with progressive sets, it appears as though you do only add 1 rep per exercise each day, and you start w/ the lighter set until you hit 12 reps. Then on the next workout day, you do 12 for the first set, and your 2nd set on the next workout day you increase 1 rep.

    Sure doesnt seem like much, but if thats the way the program is designed, thats what i'll do. definitely doesnt literally increase the amount of weights on the bb/db. just different coming from a 3x5 routine, i guess.

    I'll probably just start up w/ progressive sets tonight. I'll start w/ the weights i started with on Monday as my first set (except for the bb curl and calf raises), and i'll increase a few pounds for sets 2 and 3 and judge from there whether to go up/down in weights.

    Maybe i'll readjust in a week or 2 once i get a somewhat legit 1rm figured out.

  23. #73
    Muscle Hobbit carl1174's Avatar
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    Quote Originally Posted by nate94gt View Post
    ive done some research, most appears to be done with progressive sets, it appears as though you do only add 1 rep per exercise each day, and you start w/ the lighter set until you hit 12 reps. Then on the next workout day, you do 12 for the first set, and your 2nd set on the next workout day you increase 1 rep.

    Sure doesnt seem like much, but if thats the way the program is designed, thats what i'll do. definitely doesnt literally increase the amount of weights on the bb/db. just different coming from a 3x5 routine, i guess.

    I'll probably just start up w/ progressive sets tonight. I'll start w/ the weights i started with on Monday as my first set (except for the bb curl and calf raises), and i'll increase a few pounds for sets 2 and 3 and judge from there whether to go up/down in weights.

    Maybe i'll readjust in a week or 2 once i get a somewhat legit 1rm figured out.
    I would stay with straight sets for a couple of weeks so you know where you are weights wise. You could up the weight next session to whatever you feel comfortable with, just make sure you dont go to heavy too soon as you will fry your CNS.

    Once you know where you are with the weights you are using you can then start to ramp the weights and play with the progression.

    You are right one rep per session seems like nothing, but with all things being equal you will be going up 10lbs every 2 weeks (or just under 2 weeks) on the squats and deads which would give you an increase of 240lbs on a year

    Take it steady and as cleeper will tell you you can progress slowly on this routine for a long time without adding anything else at all. When you are ready for some extra work you can add it in, but seriously just do as is for 2-3 months and then you will be flying

    hope this helps

    Carl.
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  24. #74
    Frequent Poster nate94gt's Avatar
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    Quote Originally Posted by carl1174 View Post
    You are right one rep per session seems like nothing, but with all things being equal you will be going up 10lbs every 2 weeks (or just under 2 weeks) on the squats and deads which would give you an increase of 240lbs on a year
    How is that? In my head, it sounds like this

    Week 1:

    Mon
    150x8
    175x8
    200x8

    wed
    150x9
    175x8
    200x8

    fri
    150x10
    175x8
    200x8

    Week 2

    mon
    150x11
    175x8
    200x8

    wed
    150x12
    175x8
    200x8

    Fri
    150x12
    175x9
    200x8



    so in 2 weeks, you havent increased any weights on the bar, you've only added 5 reps


    so what am i missing?

  25. #75
    M&S Senior Member andykg's Avatar
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    doing more reps is still progression, once you have done the 3 sets of 12 reps then you can increase the weight and start again
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