like_that;1159594 wrote:So? Quit being a pussy and try to get your 3-4, once u can't get up anymore use the chair.

like_that;1159594 wrote:So? Quit being a pussy and try to get your 3-4, once u can't get up anymore use the chair.

Raw Dawgin' it;1159604 wrote:Maybe if you posted a retarded cat meme he'd understand

Never choose training weights at random. You look at what you used last session and make the choice based solely on that. Not on your ego. Not because you feel like trying higher or lower reps for shits and giggles.

There many good progression models but I will recommend two common models that I use depending on the situation.

Beginners and people who need a "reboot", i.e. they may have training experience but have been fucking around so much they're essentially at the beginner stage (e.g., I used a slightly modified SS routine for Julien), Starting Strength is an excellent model.

This is a very simple 3x/week-program with frequent training and practice of the Big Three (bench, squat and deadlift), starting at 1-3 sets of 5. Example:

Squat: 200 x 5 x 3.

When you can complete 3 sets of 5 reps with 200 lbs, resting 5 minutes between each set, increase the weight next session. The training load starts at your 7-8RM, which means that you do not go to failure initially.

For experienced trainers, I recommend the double progression model of reverse pyramid training. This is what built most of my physique and it's also by far the most common approach I use with clients. Example:

Squat: 200 x 6-8 x 2.

Set 1: 200 x 8
Rest 3-5 mins. Reduce the load by 10% for the second set.
Set 2: 180 x 8 (however many reps you can get)

When the highest number in the interval (6-8) is reached ("8" in this case), increase the weight by 2.5% or 5 lbs the next session. Thus in the above example, you would use 205 and 185 lbs for your sets the next time. All sets are to be performed with maximal effort and movements are only done once a week (3x/week training frequency). "Double progression" means that you progress both in reps and load; first you hit the reps you need, then you increase the load.

RPT is very time-efficient. It's also far superior to anything else I've tried for strength/muscle retention/muscle gain during a diet.

I built my physique with these movements primarily: squats, deadlifts, bench presses, chin-ups, triceps extensions and calf raises. These have remained staples throughout the years. I have flirted with other movements, but these were brief periods.

On the whole, that's one movement per muscle group, with the exception of abs and biceps, which I never really trained except for early in my training career, and then very sporadically every once in a while.

The point is that most people are doing too much shit. This dilutes the focus and effort that they are able to put into that which really delivers.

Jenn has actually gotten stronger since she shot that video; she's now up to 27.5 lbs added weight. That's more than 99% of the guys at my gym...and I bet it's more than many male readers of this site as well. Her routine?

Day 1 (Monday)

5-min walk for warm-up.
Deadlift 2-3 sets of 4-5 reps reverse pyramid style.
Rest 5-10 mins.
Leg extensions - Same setup as deadlifts, but reps a bit higher (6-8).
Rest 5-10 mins.
Chins - Same as deads.




Day 3 (Wednesday)

5-min walk for warm-up.
Bench press 2-3 sets of 5-7 reps reverse pyramid style.
Rest 5-10 mins
Pull-ups 2-3 sets with body weight.
Rest 5-10 mins


Day 5 (Friday)

Squats 2-3 sets of 5-7 reps reverse pyramid style.
Rest 5-10 mins.
Walking lunges 2-3 sets same as squats.
Rest 5-10 mins.
Overhead Press 2-3 sets of 5-7 reps reverse pyramid style.
Rest 5-10 mins


That's the routine Jenn was doing when she sent me the video and the one she gained all that strength on. This is a solid routine, regardless of gender, and it's vastly superior to what you're doing if you're in the fuckarounditis camp. Why not try it and see for yourself? Throw in a set or two of curls, triceps and calves if you want but don't mess with it beyond that.

like_that;1159616 wrote:

Raw Dawgin' it;1159601 wrote:that's what i said....

like_that;1159616 wrote:LOL!!!!!!!!!!!!!!!

OneBuckeye;1159650 wrote:So i want to start a leangains inspired workout regimine. Anyone do reverse pyrimid lifting?

ernest_t_bass;1159691 wrote:OneBuckeye, it looks kinda similar to a BFS program our football team used to do, and I did about 5 years ago. Not exactly the same, but kinda the same premise, with increasing weight each round.

The BFS program I was on focused on total weight lifted during your entire workout. Just had to increase it somewhere every workout. I may have increased something by 2.5 lbs, or did a couple extra reps on something. By the end of my program, I gained quite a bit of muscle mass.

birddog23;1159904 wrote:All the info you need you already know because I can tell you get this info from Berkan's website. But yes I do train using reverse pyramid and absolutely love. I have seen improvements basically every week. It's a really simple concept, 10% less each set, and you see and feel results.

OneBuckeye;1160055 wrote:My biggest question is what moves to do on which days and what wieght to start out on for dead lift and squats. I'm not sure what the workout should look like. This is my best guess.

Mon
Legs -Squats
-Calf Raises
-Walking lunges?? LegPress???

Wed
Back -Deadlift
-Rows?
-Chin and or Pull?

Fri
Chest/shoulders -Dumbell Press (Bench aggravates shoulder)
-Shoulder Press
-Tricep Dips/Extesions?

OneBuckeye;1159650 wrote:So i want to start a leangains inspired workout regimine. Anyone do reverse pyrimid lifting?

Raw Dawgin' it;1160113 wrote:This is my suggestion. Scroll down to see the work out break down

http://www.bodybuilding.com/fun/sclark70.htm

OneBuckeye;1160223 wrote: I want to give my primary muscles 7 days of rest.

Raw Dawgin' it;1159912 wrote:Not sure i would take advice from a self proclaimed retard...

LJ;1160321 wrote:Anyone else notice the guy doing the overhead tricep press with the bands in the Arms and Shoulders video has horrid form (elbows way out)?

ernest_t_bass;1160343 wrote:No.

I've noticed how much I want to bang Dreya Weber, though.

ernest_t_bass;1160343 wrote:No.

I've noticed how much I want to bang Dreya Weber, though.

like_that;1160351 wrote:huh? Really? Out of all the ladies in the series you choose her? How about the latina chick who does yoga?

ernest_t_bass;1160343 wrote:No.

I've noticed how much I want to bang Dreya Weber, though.

BR1986FB;1160418 wrote:Uggh...can't stand Dreya. THE worst!