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Post by John A. Casler on Jul 2, 2007 18:18:18 GMT -8
Hi Dave,
This ones for you.
Just start your blog by posting/replying to my post here.
Post what you're doing, and we will guide you along,
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Post by John A. Casler on Jul 29, 2007 20:17:31 GMT -8
Hi Dave,
I have copied and pasted the info you gave me here.
The "REPLY" (strangely enough) is located on the right hand section of the top border.
Your info:
John, maybe I'm blind, but I don't see the reply button when I click the link to the blog you started for me.
On any rate, in five workouts (or five weeks) I have made the following progress on the Bowflex Ultimate:
Chest Press
Starting weight/sets:
100 X 24 140 X 15 160 X 10
Last workout (or five workouts later):
160 X 25 200 X 16 250 X 8
Pulldown:
Starting:
120 X 19 140 X 15 160 X 10
Last workout (or 5 workouts later)
180 X 24 220 X 15 260 X 8
Squat
Starting:
100 X 20 140 X 14 180 X 9
Last workout (or 4 workouts later)
170 X 22 240 X 14 290 X 8
On the leg workout, I alsod throw in one set of leg extensions and one set of leg curls for 12-15 reps each. These are pump or feel sets.
On the chest/back workout, I do the same with flyes, row, and dumbell pullover.
As far as arms, I was doing them in the upper body workout the first couple of times, but dropped them. I'm trying to give arms their own seperate day, but skipped last week. Will try it again this week with them.
Also, the last upper body workout became harder to increase poundages.
What are your thoughts/usggestions moving forward?
I've been on a maintenace calorie intake. However, I have gained a little muscle as my arms have increased over a 1/4" and similar proportion gains in other areas. Not as much gain as I would like given how much strength I gained - however - a little strength was re-gained as I was doing JREPS previously where I probably lost full range strength.
Thanks,
Dave
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Post by John A. Casler on Jul 29, 2007 20:30:17 GMT -8
Hi Dave,
Very nice results.
To Gain more Muscle you will need to have a "positive" calorie balance.
You are now getting where it is "interesting".
When I said this program is "Brutal, Raw, Intensity" I was very serious.
The first set is the "Drive Engine" to the program.
In order for the other sets to go up, it has to increase to lead the way.
It will get continually more difficult, but that is what makes it continually more rewarding.
When it goes up then the set above it will go up and that is how it works.
You must attack it like you have NO other concerns. Failure is not an option.
But just like a calculator, if you push the buttons to drive the first set, the second and third will follow.
Also, don't be afraid to make this progress "slowly" and methodically. We have plenty of time, and the longer you slowly take the weights and reps up, the better the gains.
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hh
New Member
Posts: 7
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Post by hh on Aug 4, 2007 12:28:55 GMT -8
Hi John,
So, if I don't increase the calories, I'll just keep gaining strength with little to no muscle? I know Mentzer used to believe this happened with some trainees.
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Post by John A. Casler on Aug 4, 2007 13:25:56 GMT -8
Hi John, So, if I don't increase the calories, I'll just keep gaining strength with little to no muscle? I know Mentzer used to believe this happened with some trainees. Yes, That would be the result, but do know "strength gains" are limited to the muscle size to a degree, and ultimately strength would reach a limit, until hypertrophy took place.
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hh
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Post by hh on Aug 12, 2007 13:08:44 GMT -8
Today's leg workout has me reaching these new highs:
Squat
220 X 20 280 X 12 340 X 8
However, I felt absolutely DRAINED after each of these sets. I'm surprised I managed to surpass last week's leg workout (200X19, 260X13, 310X8). Usually, I take 5-6 minutes between each set, but today had to take 7-8 minutes just to let my breathing return as well as strength in my quads. I did start a new job last week, so maybe mental stress is taking a bit of a toll on me. And/or, maybe the heavier weights are taking their toll on my recovery ability. I'm wondering if I should increase the rest days per week, or shorten the workouts (maybe do just 2 sets instead of 3?). Thoughts?
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Post by John A. Casler on Aug 12, 2007 13:29:40 GMT -8
Today's leg workout has me reaching these new highs: Squat 220 X 20 280 X 12 340 X 8 However, I felt absolutely DRAINED after each of these sets. I'm surprised I managed to surpass last week's leg workout (200X19, 260X13, 310X8). Usually, I take 5-6 minutes between each set, but today had to take 7-8 minutes just to let my breathing return as well as strength in my quads. I did start a new job last week, so maybe mental stress is taking a bit of a toll on me. And/or, maybe the heavier weights are taking their toll on my recovery ability. I'm wondering if I should increase the rest days per week, or shorten the workouts (maybe do just 2 sets instead of 3?). Thoughts? Hi Heavy, Nice numbers. I have good and bad news. The bad news is that it doesn't get any easier. The good news is, if you adjust your rest and recovery periods you will continue making results. I have mentioned several times how brutally difficult this program is, but you need to ask just how far you are motivated to go. I was lucky enough to have partners who were doing this with me, and we all motivated each other. So far your progress is excellent. Squat Starting: 100 X 20 140 X 14 180 X 9 Last workout (or 4 workouts later) 170 X 22 240 X 14 290 X 8 Current 220 X 20 280 X 12 340 X 8 Do be careful to not progress TOO fast, since it can send you into over-reaching, and ultimatly over-training. I would tend to add an extra day of rest rather than reduce the number of sets, since the sets potentiate each other.
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hh
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Post by hh on Aug 12, 2007 17:27:45 GMT -8
John,
A few points and questions:
1. Any other tips along the way here to simulate muscle growth? While I have been making strength increases every workout, do you think it would be could to alter my training to "fool" the body a bit? Maybe change up something?
2. I still need to increase my calories a bit more. I have on a few days, but on other days failed to do so.
3. I'd like to add an extra rest day and train once every 3 days. However, this means every muscle gets directly trained once every 9 days. I've always liked to train each muscle once every 5-7 days to help it look just a bit "fuller" if you will. Thoughts?
One solution would be to add the direct arm workout into the chest/back workout; however, that's tough! Chest/back is very demanding in and of itself.
4. As you say, the workouts are getting more difficult - no doubt about it. I can see where motivation, rest, and nutrition are crucial to make more progress.
5. Warmups - does the first set serve as the warmup for this program? Even though I take it to failure, I also use it as my warmup. I do know other "lighter" warmups prior to the first set.
6. Is is okay to rest 7-8 minutes between sets of squats? I needed it today!
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Post by John A. Casler on Aug 13, 2007 9:09:39 GMT -8
John, A few points and questions: 1. Any other tips along the way here to simulate muscle growth? While I have been making strength increases every workout, do you think it would be could to alter my training to "fool" the body a bit? Maybe change up something? Hypertrophy requires a positive nitrogen (protein) balance and a positive calorie balance, so make sure those are taken care of first. It is very difficult to increase muscle tensions and metabolic requirements as this system does, and not experience muscle hypertrophy, "IF" the building blocks, and recovery periods are there. 2. I still need to increase my calories a bit more. I have on a few days, but on other days failed to do so. This is likely the reason your not growing. Ultimately, it will also reduce progress, because at a higher level, (all thing being equal) a muscle needs to grow to get stronger. 3. I'd like to add an extra rest day and train once every 3 days. However, this means every muscle gets directly trained once every 9 days. I've always liked to train each muscle once every 5-7 days to help it look just a bit "fuller" if you will. Thoughts? When I first developed this program, I was 48 and used the 3 way split working legs 1 x a week, and upper body (in two different workouts) 2 x a week. I now at 58 and on a undulating maintenance program, train legs every 9-10 days, and upper body accordingly. So you might want to try an "instinctive" train when ready program. That is, be flexible enough to assess how you feel on a daily basis, and if you feel recovered, train. One solution would be to add the direct arm workout into the chest/back workout; however, that's tough! Chest/back is very demanding in and of itself. Direct arm work for some is not really needed, but I like it. Also taking it out would put you one a two session schedule. Remember, as suggested this program is only 4 sessions a month of like exercises. 4. As you say, the workouts are getting more difficult - no doubt about it. I can see where motivation, rest, and nutrition are crucial to make more progress. 5. Warmups - does the first set serve as the warmup for this program? Even though I take it to failure, I also use it as my warmup. I do know other "lighter" warmups prior to the first set. It should until you get to the heaviest of weights. I currently use 320 x 20 for my first set of squats and I still do a few freehand squats, and an easy set of 135 x 10, and 225 x 10, just to make sure I am ready for a good effort. (but remember, I'm an old guy, so I might need more) 6. Is is okay to rest 7-8 minutes between sets of squats? I needed it today! From set to set I'm sure I rest longer than that, but that is between two exercises. I use the SQUAT, and then rest and do the REVERSE LOADED SQUAT. So from the time I complete my squat set, and then rest, and then do the RLS, and rest, it may be 8-10 min or more. Many would quit after set #1, and say the body was "incapable" of more effort. I have found that not true. But it is admittedly "not easy", and by most accounts "BRUTAL". That is what it is supposed to be. It has to be a stimulus, that is below injury, but beyond previous stimulus. There is no other way to to do it, if you want the response, it has to be accumulatively greater than the last stimulus experienced.
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hh
New Member
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Post by hh on Aug 13, 2007 9:48:49 GMT -8
Thanks for the input.
Regarding the body's need for variation and change --- do you think this is BS? It seems to me that you have to be increasing the load, i.e., weight and/or reps per unit of time to stimulate growth. If you aren't getting stronger, variation means nothing physiologically.
I suppose utra intense periods of training for very brief periods could do the trick - something Brian Johnston has referred to as "blitzes."
I may try adding some sub-failure arm sets in the upper body workout - or maybe just one set to failure for arms. This way I could train each muscle once per week, yet systematically only have to workouts per week. (I like training arms too.)
Edit: typos.
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Post by John A. Casler on Aug 13, 2007 23:17:35 GMT -8
Thanks for the input. Regarding the body's need for variation and change --- do you think this is BS? It seems to me that you have to be increasing the load, i.e., weight and/or reps per unit of time to stimulate growth. If you aren't getting stronger, variation means nothing physiologically. As long as I am making progress on an exercise, I usually keep doing it. I suppose utra intense periods of training for very brief periods could do the trick - something Brian Johnston has referred to as "blitzes." Short high damage training creates an over-reaching condition and will require you to "back off" to grow. On this program we try to ride the edge of "over-reaching". I may try adding some sub-failure arm sets in the upper body workout - or maybe just one set to failure for arms. This way I could train each muscle once per week, yet systematically only have to workouts per week. (I like training arms too.) Edit: typos. Sounds good.
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hh
New Member
Posts: 7
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Post by hh on Aug 14, 2007 8:16:25 GMT -8
One potential issue on the horizon: lack of sufficient resistance.
The Bowflex maxes out on all exercises at 410 (pounds).
With my squat at 340 X 8 already, at some point 410 will no longer be sufficient. While some exercises would allow me to incorporate feee weights in combination with Bowflex resistance (such as on curls, rows, presses), this is not the case with the squat.
One solution would be to perform the leg extension and leg curl (both to failure) before using the squat (sort of pre-exhaustion except more time before exercises - not 3 seconds or less per Arthur Jones as it takes some time to set up Bowflex exercises).
The other possible solution - maybe even conjunctionally - would be to aim for very high reps on the squat. Possibly breaking them into mini sets with several seconds rest between mini sets.
For example, if my strength reaches this level:
410 X 15 - rest several seconds - 415 X 15, etc. until I reach failure. I could even taking longer rests between cycles if necessary. I'm just trying to think out of the box in order to stimulate further growth with 410 being my max.
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hh
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Post by hh on Aug 14, 2007 8:24:00 GMT -8
Another possible solution would be to use the squat in partial movements or JREPs, but honestly I've never had much success with such reps.
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Post by John A. Casler on Aug 16, 2007 15:12:41 GMT -8
One potential issue on the horizon: lack of sufficient resistance. The Bowflex maxes out on all exercises at 410 (pounds). With my squat at 340 X 8 already, at some point 410 will no longer be sufficient. While some exercises would allow me to incorporate feee weights in combination with Bowflex resistance (such as on curls, rows, presses), this is not the case with the squat. One solution would be to perform the leg extension and leg curl (both to failure) before using the squat (sort of pre-exhaustion except more time before exercises - not 3 seconds or less per Arthur Jones as it takes some time to set up Bowflex exercises). The other possible solution - maybe even conjunctionally - would be to aim for very high reps on the squat. Possibly breaking them into mini sets with several seconds rest between mini sets. For example, if my strength reaches this level: 410 X 15 - rest several seconds - 415 X 15, etc. until I reach failure. I could even taking longer rests between cycles if necessary. I'm just trying to think out of the box in order to stimulate further growth with 410 being my max. We may have to get you into a Power Rack and Olympic set. You can probably find them on Craig's List for Low Bucks. Which BF do you have?
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hh
New Member
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Post by hh on Aug 17, 2007 11:58:50 GMT -8
I have the "Ultimate."
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