This is to prove that body building is not only for the brute and focuses on brawns only.... the sport has gained lots of class among the years~

Woah. I have a feeling Mr.Hulk is better off teaching English literature. My English teacher once said that "If a paragraph has more than one sentence that seem to be too garrulous, loquacious and voluble, Yes, I know 99% of students in this class presume I'm speaking an estranged language but this is English nevertheless, you're trying too hard to impress me and failing miserably at the same time. If you want me to stop speaking in this manner, please never again write a verbose essay and hand it up to me. I'll not mark your over elusive work because I have set my priority straight, my headache."

I actually formulated the plan myself. I never knew what it's called until I read Mark Rippetoe's book. It's a veteran workout that used to be very popular in weight rooms and gyms from all around the world. As you increase the weights, the repetitions for that particular set is reduced is basically the core for the Pyramid Programme.

By the way, I have trouble understanding 1RM, 10RM and 20RM concept.

Strength Sport-------------------Body Building-------------------------------Endurance Sport
*Strength*-----------------------*Hypertrophy*-----------------------------*Anaerobic Endurance*
<--1RM--------------------------------10RM--------------------------------------------------20RM-->


What the hell is this?

This post has been edited by x0angelus0x: Aug 23 2008, 06:01 PM

Lol.... others might tend misinterpret the way we converse as disparaging and patronizing, which is why I tend to tone down my vocabulary when conversing with fellow Malaysians. Down to business.

Most strength sports such as powerlifting aren't interested in how many reps can you do with a particular weight most of the time. They want to see how much you can lift with 1 rep, eg. squat/deadlift/bench press records at powerlifting meets. Lifting a particular poundage with just 1-3 reps is a show of strength but it doesn't necessarily induce as much hypertrophy compared to conventional bodybuilding rep ranges. Hence the strength to size graph isn't as linear as most people think.
In order to stimulate optimal hypertrophy, a muscle has to undergo a certain amount of tension under time, which is why bodybuilders do more repetitions to make a set last longer. Obviously if you do just 1-3 reps, your set isn't going to take more than 10 seconds. Go figure.
But there's a certain limit to that. Anything more than a certain number of reps, for example above 15 for most cases and it becomes more of an endurance exercise. Which is why the muscle bulk of long distance runners differ so much from 100m sprinters.
However, the theory of individual muscle fibre composition also applies. Different individuals respond to different rep ranges depending on the ratio of fast twitch to slow twitch fibres. See, nothing in bodybuilding is set in stone. Which is why we need to experiment with our own bodies. Even Madcow once said, his template workout is just that, a template. It's nothing but a guide, but once you know your body better, that program would have outlived its usefulness if you know how to create a program which suits you exactly.

There are no absolutes in bodybuilding. But i'll tell you one thing, those old school bodybuilders knew what they were doing in the 50's. Most of the concepts of old school bodybuilding haven't changed much even till now.

This post has been edited by darklight79: Aug 23 2008, 03:13 PM

Basically, what you trying to say is I need to experiment it myself, sort of trial and error to find out which plan suits me best. Just terrific, more unknowns to my equation. Well, thanks again Mr.Hulk for saving my day.

This post has been edited by x0angelus0x: Aug 23 2008, 08:30 PM

thank you. What do you mean by varying the grip??

Tuesday 25/08/2008 Back

Workout time : 53 mins

Wide grip suppinated pulldowns
190lbs x 9
190lbs x 8
160lbs x 10
150lbs x 10
130lbs x 12

Barbell rows (light)
135lbs x 12
135lbs x 12
145lbs x 8, drop set 135lbs x 2
135lbs x 12

Narrow grip hammer pulldowns
100lbs x 10
100lbs x 10
90lbs x 10
80lbs x 15

Medium grip machine rows
100lbs x 10
100lbs x 10
90lbs x 11
80lbs x 15

Dumbell shrugs (per hand)
90lbs x 15
100lbs x 12
100lbs x 12
100lbs x 12

Comments:-
Pics are talking today:-


This post has been edited by darklight79: Aug 27 2008, 05:41 PM

Wow, great motivation...
Darkie, how tall and heavy are you?

I think I'll start my workout journal next month.

Mr. Hulk, you should clean your camera lenses, they're so dirty. It's all black and white and grainy while your face is distorted. We need a coloured picture or it never happens .

Sorry to be a little off topic.

Once someone comes out of the intermediate stage, it's time that he ensures his programming is suitable for him in order to gain as much as possible.

There are some individuals who naturally have a high composition of fast twitch muscle fibers. These are the people who have been naturally been able to run very fast and/or jump very high even though they had not received proper training. Individuals like these respond better to a high sets low reps approach.

Then there are others who naturally have very high endurance, obviously these individuals would respond better to a program based on low sets and high reps.

This applies if your intention if to get HUUUUUUUUUGE, however if you train with other intentions (such as for a specific sport) then obviously your training would have to be based on the sports demands.

That being said, beginners should stick to a basic program such as Rippetoes. The problem is, many people think that they are 'advanced trainees' when they're not even close to being intermediate.

Until you are able to deadlift and squat 1.5x your bodyweight and bench your bodyweight, chances are you are no where near intermediate yet.

This post has been edited by Desvaro: Aug 27 2008, 09:12 PM

Thanks. I'm 5 feet 8 inches, 87kg.

Then it never happened to you, no problem for me. Lol. I have a colored one too but I love black and white/sephia pics. Most of my friendster pictures are also using that effect. I find colored pics boring. And stop calling me Mr Hulk. =)

Wednesday 27/8/2008 Quads/Hamstrings

Workout time: 45mins

Squats
Warm up
115lbs x 12
135lbs x 10
Work sets
275lbs x 10
295lbs x 8
295lbs x 6
225lbs x 10
225lbs x 8

Leg curls
4 plates x 12
5 plates x 10
5 plates x 11
4 plates x 11

Leg extensions
175lbs x 15
190lbs x 12
205lbs x 12
190lbs x 11

Db walking lunges
50lbs per side x 20 steps x 2 circuits

Comments:-
Almost no rest time. The moment my partner finished, I began my set.

Any rep range between 1-20 stimulates hypertrophy. It is almost impossible to discern the accurate ratio of muscle fibers in an athlete therefore a training program consisting of sets with rep ranges that hit all muscle fibers would be most effective. Even powerlifters implement high rep sets into their training.
If hypertrophy is the main goal, then the pump is what a trainee should focus on; fascia tearing. Anyone can get a pump on bunny weights though, so obviously poundages should be around 75-80% of 1RM.

Haha. Ok, ok, I won't call you by that name again. It actually a compliment, sort of.

a lot of new terms to me, wait let me google and learn more

Nah, don't fret about it. I'm not the least bit offended. I just find it funny. =) Cheers.

Not really. Desvaro explained it quite well in the previous post. I'm just explaining what he said in a nutshell.

Darn, I can't squat 1.5 of my body weight yet... I'm a Noobie
Spooky can u?

Narrower grip, wider grip. All hit different parts of the back.

Doesn't matter. Consistency is the key.

1 month ago i cant, now i can la...but yeah it doesnt matter as long as u gain....my inner quad is growing...

This post has been edited by Sp00kY: Aug 28 2008, 12:36 PM

Thursday 28/8/2008 Shoulders

Time taken: 35 mins

Dumbell shoulder press
Warm up
45lbs x 12
50lbs x 10
Work sets
60lbs x 12
70lbs x 10
70lbs x 7
60lbs x 10

Military press (light pump set) 30 secs rest
115lbs x 9
95lbs x 10
95lbs x 10
75lbs x 15

Dumbell side laterals (20 secs rest)
20lbs x 12
20lbs x 12
20lbs x 12
15lbs x 15

Rear db laterals
15lbs x 12
15lbs x 12
15lbs x 12
10lbs x 15

Comments:-
This is so weird. I'm using so much lighter weight with minimal rest but growth rate is insane. Might try compound sets next session.

This post has been edited by darklight79: Aug 28 2008, 10:52 PM

darkie,do you include cardio sessions(treadmill,bikes...etc) every once in a while to maintain bodyfat levels/leanness and up some stamina or do you achieve this through your diet mostly?

This post has been edited by tineagle: Sep 8 2008, 07:16 AM