Sedan_Clan's Personal Trainer Thread

[richardbb85]

Originally Posted by Sedan_Clan

I alternate week to week. My typical approach is to go balls out on EVERY big lift. Some days I will enter the gym with a plan, but by the time I've run through my squat or dead lift sets (..again, I do a lot of volume/weight), I'm toast! For shoulders I don't really lift super heavy because the body doesn't support the weight like it does on a bench/squat/dead lift.

same here, i dont hold anything back on the compound. sometimes i throw in some drop set to get crazy burn

[Sedan_Clan]

Originally Posted by squishy

By volume, you mean cut down the 12-10-8-6 reps for each exercise? So 4x6 should be fine? Or 5x5?

And reason for the traps is my traps are seriously lagging behind (or my shoulders are just growing too fast). Looks kinda unproportional. I don't mind broader looking shoulders, but my traps are nearly nonexistent lol.

It depends on what you want to do for that day. I'd recommend low volume heavy sets. For example, some days I'll squat 225 lbs. for reps. Other days I might do sets of 3 @ 375 lbs. (..and only drop down to 225 lbs. after I've exhausted myself to the point where I can only rep 375 lbs. once). Spend more time in lower rep - 2 to 4 reps - range with heavier weight. Don't worry about sets per se. If you get through 4 sets of low rep/heavy weight and still feel like you have plenty of gas, keep on going.

If your traps are lacking, overhead press more.

[Sedan_Clan]

Originally Posted by upstatedoc

My problem is I don't have the spare time. Yeah, I hear this all the time. But I work all day, get home and start second shift with 3 little ones. What do you think about those tony horton 10 minute trainers? Garbage? Any advise for someone with little spare time?

If you don't have spare time...........squat! It probably sounds like redundant advice, but it's exactly what I do when I'm pressed for time. In fact, I'll take it a step further............front squat. If you have the flexibility and know the technique, it is a blaster of an exercise. If time is of the essence for you, spend a couple hundred dollars and invest in a squat rack, an Olympic barbell and some plates for your garage; this can be found fairly cheap on Craigslist. You can absolutely kill yourself in 20 minutes - hell, 10 minutes - if you're squatting with intensity.

[Sedan_Clan]

Originally Posted by Templar

Yea there is a subforum for this.

Anyway, as a continuation on my chest question in the other thread, my back days are rough! Pullups, body weight rows on the smith machine bar, one arm dumbell rows, etc... I don't do chin-ups (underhand), I just do sets of overhand pullups.

So basically, the first week you do the above percentages, then each subsequent week you increase the percentage slightly (i.e. week two is 65, 75, 85, 85) but decrease the reps by 1 (so 4 sets of 4 reps). Week three increase percentage again, and drop to 3 reps. On week four, lower the weight to 40%, 50%, 60 and 60, but increase reps to 10 for each set.

I actually like and implement your approach when I'm chasing numbers. I'll add 5 lbs. a week to my 1RM until I hit my ceiling. On each of my 1RM days, my diet is completely dirty. I need all of the calories that I can muster. Eating right for the type of lifting you plan to do is as important as the exercises themselves.

[Templar]

Originally Posted by Sedan_Clan

I actually like and implement your approach when I'm chasing numbers. I'll add 5 lbs. a week to my 1RM until I hit my ceiling. On each of my 1RM days, my diet is completely dirty. I need all of the calories that I can muster. Eating right for the type of lifting you plan to do is as important as the exercises themselves.

Same. I can't physically eat that much low calorie food, so when I need to go big I usually wind up eating pretty nasty. I'm not a very big guy by any means, so I can only eat so much. I will still supplement by adding protein shakes. My go-to shake is almond milk, a big scoop of non-fat greek yogurt, a spoon of natural peanut butter, half of a banana, and chocolate whey protein powder. Blend it up and bam!

Another of my favorites is a spoon of chia seeds, a spoon of flax seed meal, non-fat greek yogurt, half a banana, half of an avocado, a scoop of protein powder, and a scoop of antioxidant powder. You can put all that in a bullet blender cup at night, then in the morning fill it with some almond milk and blend. Instant minute breakfast.

[richardbb85]

Originally Posted by Sedan_Clan

I actually like and implement your approach when I'm chasing numbers. I'll add 5 lbs. a week to my 1RM until I hit my ceiling. On each of my 1RM days, my diet is completely dirty. I need all of the calories that I can muster. Eating right for the type of lifting you plan to do is as important as the exercises themselves.

everyone wants to be a bodybuilder, but a lot of them dont want to eat like one. most of my friends say they gym, but they llook the same months after months.

[954Stealth]

Originally Posted by Sedan_Clan

It depends on what you want to do for that day. I'd recommend low volume heavy sets. For example, some days I'll squat 225 lbs. for reps. Other days I might do sets of 3 @ 375 lbs. (..and only drop down to 225 lbs. after I've exhausted myself to the point where I can only rep 375 lbs. once). Spend more time in lower rep - 2 to 4 reps - range with heavier weight. Don't worry about sets per se. If you get through 4 sets of low rep/heavy weight and still feel like you have plenty of gas, keep on going.

If your traps are lacking, overhead press more.

+1
Whether you're bulking or cutting, lift heavy
OHP's are great. I get a good burn in my traps when I deadlift as well.

[Sedan_Clan]

Originally Posted by Templar

Same. I can't physically eat that much low calorie food, so when I need to go big I usually wind up eating pretty nasty. I'm not a very big guy by any means, so I can only eat so much. I will still supplement by adding protein shakes. My go-to shake is almond milk, a big scoop of non-fat greek yogurt, a spoon of natural peanut butter, half of a banana, and chocolate whey protein powder. Blend it up and bam!

Another of my favorites is a spoon of chia seeds, a spoon of flax seed meal, non-fat greek yogurt, half a banana, half of an avocado, a scoop of protein powder, and a scoop of antioxidant powder. You can put all that in a bullet blender cup at night, then in the morning fill it with some almond milk and blend. Instant minute breakfast.

I wish 99% of the protein supplements didn't give me gas or cause bloating. I used to force myself to drink them, but I ultimately had to stop. I looked and felt worse on supplements. The Magic Bullet is the best blending invention yet. Love that thing!

[Sedan_Clan]

Originally Posted by richardbb85

everyone wants to be a bodybuilder, but a lot of them dont want to eat like one. most of my friends say they gym, but they llook the same months after months.

That, and they spend so much time doing bullshit exercises. I try not to be "that guy" in the gym, but there are times where I want to ask guys, "Why the hell are you doing that?"

[954Stealth]

Originally Posted by richardbb85

everyone wants to be a bodybuilder, but a lot of them dont want to eat like one. most of my friends say they gym, but they llook the same months after months.

Yeah and people who lift like they are at that advanced level already. Too much of a split, to much isolation and too damn complicated instead of focusing on the basics and sticking to their beginner/intermediate level.

[Templar]

Originally Posted by Sedan_Clan

That, and they spend so much time doing bullshit exercises. I try not to be "that guy" in the gym, but there are times where I want to ask guys, "Why the hell are you doing that?"

Or the crossfitters that want to use regular gym equipment in my gym. Go back to your "box" to do that stuff.

[Sedan_Clan]

Originally Posted by 954Stealth

Yeah and people who lift like they are at that advanced level already. Too much of a split, too much isolation and too damn complicated instead of focusing on the basics and sticking to their beginner/intermediate level.

+3


It's the damn magazines selling "Get Big Quick!" workout plans with models who are on steroids promoting them. I was able to discern pretty quickly what was bullshit and what was legitimate. It surprises me that the guys don't come to similar conclusions when they look the exact same - or worse - after 12 months of lifting. My favorite one, "I'm doing lighter weight/higher reps to cut up." Yeah, not with that diet buddy! Rep all you want, it won't change a thing.

Originally Posted by Templar

Or the crossfitters that want to use regular gym equipment in my gym. Go back to your "box" to do that stuff.

The CFer's that do muscle-ups on pull-up bars are annoying as hell.

[squishy]

Originally Posted by Sedan_Clan

Don't worry about sets per se. If you get through 4 sets of low rep/heavy weight and still feel like you have plenty of gas, keep on going.

Yeah, I never even considered this before last week

I've been lifting for 4 months, wondering why my results seem so minimal given that I eat right, follow a pretty good routine. No shit, I don't even lift to failure. Just stop when my reps are over.

[richardbb85]

Originally Posted by Sedan_Clan

That, and they spend so much time doing bullshit exercises. I try not to be "that guy" in the gym, but there are times where I want to ask guys, "Why the hell are you doing that?"

i know what you talking about, i see it everyday at the gym. and the half rep crap people do, aka tricep iso exercises. i m not a form hippie but dam u really have to fully extend on some of the tricep exercises.

[Sedan_Clan]

Originally Posted by squishy

Yeah, I never even considered this before last week

I've been lifting for 4 months, wondering why my results seem so minimal given that I eat right, follow a pretty good routine. No shit, I don't even lift to failure. Just stop when my reps are over.

I expect to see a whole new squishy in 4 months time.

[954Stealth]

Originally Posted by Sedan_Clan

I expect to see a whole new squishy in 4 months time.

His username will have to be "NotSquishy"

[Sedan_Clan]

Originally Posted by richardbb85

i know what you talking about, i see it everyday at the gym. and the half rep crap people do, aka tricep iso exercises. i m not a form hippie but dam u really have to fully extend on some of the tricep exercises.

I know right!?? I become a huge form Nazi when it comes to squats though. When a dude tells me he's putting up big numbers (..and doesn't have the physique to support the statement), my eyebrows automatically raise and my BS meter becomes alert. I immediately resort to questions about depth. I lost a solid 75 lbs. on my squat alone when I went from the "parallel" camp to the "ass-to-grass" camp. The squatters that don't even hit parallel, but who have 315 lbs. on the bar and claim to squat 315, make me laugh. It took me awhile to get my numbers back up. When I started going ass-to-grass, I dropped all the way down to 135 lbs. and worked back up. It's amazing what a difference an extra 5 or 6 inches makes. I can ATG 390 for 1 rep right now.

Originally Posted by 954Stealth

His username will have to be "NotSquishy"

[grimlock]

Ok, now I know who not to pick a fit with IRL

[dtn]

Originally Posted by Sedan_Clan

That, and they spend so much time doing bullshit exercises. I try not to be "that guy" in the gym, but there are times where I want to ask guys, "Why the hell are you doing that?"

What are the bullshit exercises?

[Sedan_Clan]

Originally Posted by dtn

What are the bullshit exercises?

Even a well articulated description couldn't describe the things that I've seen in the gym Danny, BUT I did tape a few videos awhile ago of some gym goers who amused me. Ultimate creeper status......

[richardbb85]

Originally Posted by Sedan_Clan

Even a well articulated description couldn't describe the things that I've seen in the gym Danny, BUT I did tape a few videos awhile ago of some gym goers who amused me. Ultimate creeper status......

lol at that hamstring curl, exactly what i meant. u really have to curl that and squeeze

[Sedan_Clan]

Originally Posted by richardbb85

lol at that hamstring curl, exactly what i meant. u really have to curl that and squeeze

The only notable change that guy has achieved in a year & a half is fat loss due to the extensive amounts of cardio he does. Muscle and strength gains are nil.