Continued from here

This post has been edited by pizzaboy: Sep 2 2009, 04:33 PM

This this awesome template


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 CFWF_Program.pdf ( 81.56k ) Number of downloads: 304

pullups

Hold on. What are your goals though?
do you just wanna grow some wider back, or do you wanna get stronger at that as well?

Lat pulldowns don't have much carry over to strength. I emphasize, don't have MUCH. It does have a certain percentage, but compared to pull-ups and chin-ups, it's not as great. The strength required to carry your own bodyweight with your back and arms, is still more than what it takes to pull-down your own bodyweight. Go test it. Just on the pull-down, the hard part is not having yourself fly into the air so clip your legs still.

Why aren't you in the gym? Gym's open

The worst part about Westside, is that it takes time. Here are a few important info that you need;

- Sticking points
- Weakest links
- What exercises benefit you most
- Rep ranges and sets
- Proper form
- How to schedule your training but avoid overtraining

To just learn about these, you likely need about 3 months, (at least) and perfecting it is a lifelong lesson because your weaknesses will change from time to time. If you want a really simple one, go back 1 page and look for the routine I posted.
Change the power clean to plyometric box jumps.

It really sounds very basic. Play with tempo, stretch the fascia and contract your muscles hard and lift weights.
Nothing special about it

Actually you have read about it.
It's basically the same as every other bodybuilding workout. The only thing is, you gotta identify the "marketing" points that they tell others saying that their routine is the best.

I'm not sure it's the same stretch as the pilates stretches.

This is a fascia stretch. In weightlifting, what we do is, static stretch our legs before our squat sessions, to encourage more recruitment of muscle fibers. Then after each set of squats, we stretch it as well. Whether or not it works, I don't know. But if you've seen the size of my legs, you'd think it works.

Well they said creatine was excellent for muscle hypertrophy. I took Creatine and it was excellent alright. Excellent to sap money out of my wallets.

Take a chance with it. Not everybody can do it that way, but you ain't never know till you try.

Well, Melaka's just nearby. You can take the 1 hour drive down, look at my legs for 1 second and go back up. No problem.

Just take the article with a pinch of salt. I see 5 reasons why I shouldn't static stretch, and at the same time, I see 5 questionable statements. Just try stretching

U should try coming to train with me one day. Then you'll see how I do it.

Here's something to help you out. With the method attached, you should be able to hit 5% more, in six weeks. The 80/2x6 means, 80% 1RM, for 2 sets of 6 reps. Lets take myself as an example.

1RM Back Squat - 185k

So 1st-9th workout it'll be

148KG x 2 x 6
148KG x 3 x 6
all the way to workout 9, where I'll do 148KG for 2 x 6 again.

Then week 10-18th, we use a wave loading method. 1st workout up, then 2nd workout drop, then third workout up, then 4th workout drop. It's a method that's been used by hundreds of coaches worldwide because it's pretty simple.

Load->Linear load->Wave load->Deload

Very simple and effective.




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]AHAHAHAHAHAHAHAHA

THAT'S FREAKING FUNNY FUNY FUNNY!

The ones in the bottle with a crazy 700/800 epa/dha content.

Recovery can be a problem. I'd drop the extra work. You just wanna build your work capacity and strength foundation, to increase maximal strength gains in future.

Wanna try Bulgarian styled training?
Daily maximum singles, drop 10-20%, and do sets of 2-5 reps.

By being stronger than them.

Here's what I've found out about doctors. They're wonderful people, who want the best for your bodies.
There's the problem there. They want the best for your bodies.

They tend to be extremely cautious and at any sign of pain, they'd tell you to back off. My friend cleverly backed off when he got tendonitis. 3 1/2 months and he's still working at it.

I got tendonitis, and soldiered on with good old coach assistance and some assistance workouts. I front squatted my max again in 3 weeks. 2 weeks training, 1 week holiday (You GOTTA try Philipines's "balut". They're excellent)

Cheers mate! Soldier on with some high rep back extensions is my vote! Then again, I just watched "Dirty Jobs" off Discovery, so I might not be the best person to listen tom.

Pinch a pair of 25LBS plates

Dig your hand into sand and squeeze for reps.

Do pull-ups, with 4-3-2-1 fingers.

Load a bar with plates, and grab the thick (the sleeve) of the bar.

Not even close.
Overtraining doesn't happen that easily. And when you overtrain, you can't sleep and you can't eat. You feel like shit all the time and you feel tired all the time.

Yeahh you do.
Wanna make it worse? The front squats? Try pausing for 1 second at parallel before going all the way down, then pause again at parallel for 1 second, and then stand. I've a max FS of 160KG. Doing it this way, makes me stall at 135KG. And my quads feel like they're going to explode any second. Much harder than a normal ATG FS. However, make sure you keep your lumbar totally straight. I suggest using the clean grip and keep the grip really close so when it gets super tough, you can squeeze the bar harder and encourage more muscle recruitement.