dude, glad that you are back...i've grown quite a lot from HVT too and i like it, but i think i`m stuck now...lats arent growing and poundage are kinda stuck too....need some advise..

yeah, i don't squat ATG, cant take it, injured knee once...better not take the risk..

i do agree less rest = more productivity, i try to finish my workout (18-24 sets) within 1 hour too and its awesome when i really sweat, i rest 20~30 secs between each set ranging from 10~12 reps..

can give me some comments based on my journal?

I`m still doing split-body workout: chest, back, legs, and adding in arms and shoulder if i have the time (in 1 week).

i remember u telling me that horizontal movements is for lats thickness and vertical is for width. so is single db rowing and pendlay row consider vertical?

ur training partners growth is scary..and great

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Added on November 25, 2008, 8:07 pmsorry, any comments on dieting for bulking and cutting? both 6 meals a day?thanks

This post has been edited by Sp00kY: Nov 25 2008, 08:07 PM

Back 25th November 2008
Workout time with 1 partner : 52 mins

Lat pulldowns
Warm up
70lbs x 12
80lbs x 12

Work sets
180lbs x 8
180lbs x 5 drop set to 160lbs x 2 drop set to 140lbs x 3
140lbs x 10
120lbs x 10

Cable rows
140lbs x 12
140lbs x 10
130lbs x 15
130lbs x 12

Light barbell rows (squeezed at top)
115lbs x 12
115lbs x 12
115lbs x 12
95lbs x 15

Machine medium width grip rows
110lbs x 10
100lbs x 9
90lbs x 15
90lbs x 12

Dumbell shrugs per hand
100lbs x 15
100lbs x 15
100lbs x 15
100lbs x 10

Done. And I'm going to take progress pics of my training partners to prove the effectiveness of HVT. Here are the stats:-

Training partner 1 after 2 months of HVT. He did not have training prior to this:-
Barbell bench press :90kg x 5 compared to 50kgs x 5
Squats : 90kg x 8 for 4 sets
Dumbell bench presses : He's now pressing the 70pounders for 12 reps compared to the 30's when he first started
Dumbell shrugs: 100 pounders for 12 reps (now that is impressive)
Gained 10kgs
You get the idea.

Training partner 2 after 4 weeks of training. Did very casual training prior to this, basically just a chest and bicep guy and didn't eat properly.
Dumbell bench press : Now pressing the 50 pounders compared to just the 20's when he first started
Squats : 70kgs compared to just 45kgs initially
Shrugging the 70 pounders per hand for 12 reps x 4 sets.
Lat pulldowns of 90 pounds x 12 compared to just 50lbs initially
Gained 4 kgs

It's hard to get all the stats from the poundages since they have their own workout logs but these are examples which i can remember of what they're doing at the gym with me recently. =)

This post has been edited by darklight79: Nov 25 2008, 09:30 PM

wow.

mind sharing their logs?

thanks

They're not LYN members. They record their logs on paper or in their memory. But i can definitely show videos of them lifting. =)

cool : )

i've been stagnant for real long now. they train the same way as you in your journal?

Exactly the same way. They also follow me for dinner after every training session, the 3 of us have gotten quite close. We discuss what to eat, how to modify dishes you normally order from a food place so that it's more bb'ing oriented, etc.
Training partner 1 does not use whey nor any other bb'ing supplements whatsoever.
Training partner 2 does, because putting muscle on him is a challenge because of his tall height and skinny structure. But he's doing pretty fine too.

that's awesome. it'll be great if you could post up some advise on diet and outside food.

they train exactly the same way? just wondering, wouldn't it be overkill especially when they've had no training experience before?

This post has been edited by kege: Nov 26 2008, 12:47 AM

You know, I thought exactly that. But Terry Gallyot told me that before the invention of programs like Ripptoe's, Madcow, GVT, HST, old school bodybuilders used to train beginners this way. And obviously it was very effective. If it ain't broken why fix it.

Imo, all programs have their place. Even powerlifting but it depends on one's goals. What's yours? If you look at my routine, for chest we have 3 comound exercises, just 1 isolation. My new shoulder routine consists now of Smith machine shoulder press, dumbell shoulder press, lateral raises and rear delt raises. That's 2 compounds, 2 isolations. Beginners can scrap the rear delt raises and focus on 2 compounds and 1 iso. In what way am i not emphasizing on compounds right?

This post has been edited by darklight79: Nov 26 2008, 01:03 AM

whats up big guy? how big you are noww...lol


Chow

haha obviously my goal is to gain as much muscle mass as i can! with minimal or no fat gain. i don't really care how much i can lift. but usually when poundages are upped, muscle mass increase and hypertrophy occurs. i've just resumed training from a long exam break actually. was off for abt 1-2 months and i lost 3 kgs, most of my poundages dropped by a good 10-20lb my chest presses especially really suffered. i used to be able to hit the 60lb's once in awhile, but now i'm struggling with the 45's. any tips for me? i haven't changed my training style much, maybe just my splits but i'm still doing 2-3 compound and 1 isolation (with 1 or 2 high rep sets in the last few sets) per body part with 4 sets each exercise. dietwise i'm eating as much protein as i can each meal (bfsat lunch dinner) and downing protein shakes of 2 scoops whey + 2 tbs PB between lunch and dinner and for supper.

Thanks for continuing your thread. You've been an inspiration and motivation to us all =)

This post has been edited by kege: Nov 26 2008, 09:52 AM

Hey... I'm doing good. Big enough. =) Girlfriend's complaining a bit about my size though but i don't think she minds that much.

Thank you for the kind words. =)

Try to remember that if you don't workout for a while, most of the strength loss is neural, provided you still maintain your diet. This would differ from individual to individual, some would lose neural efficiency in a week, some in 3 weeks but for muscle atrophy, it occurs roughly within 3 weeks. So if you didn't workout for 1-2 months, chances are you would have lost a little of both but you shouldn't despair too much. You have muscle memory on your side, you would gain back your strength in half the time or less.

I would suggest keeping your reps above 10, go for 12-15 on ALL sets whether compound or isolation for about 2-3 weeks, moderate to moderately heavy (not heavy to the point where you cannot complete 12) to get back into the groove of the movement. Leave your ego at the gym door for a bit, this is to prime your CNS. Then start incorporating 1-2 heavy work sets of 5-8 reps in the next 2-3 weeks while keeping the rest of the sets within the 12-15 rep range. Don't fret abotu how light you're lifting, if you're doing it properly with a good diet, PR's will come naturally! Within the next week you would be able to gain back your lost strength and maybe the new high rep ranges would stimulate new growth.

Remember poundage doesn't matter, feel the muscle working with a comfortable weight, develop mind muscle connection and you will still grow.

Well, my diet went down the drain during those few months haha.

12-15? I've not done that in a long time. most of my sets are within the 4-10 rep range. I have no knowledge about CNS, I'm no medical student But i'll definitely give it a try. Thanks for the tip. I'll let you know how it goes.

It has nothing to do with medicine. It's about sports physiology. And you can get very strong on 12-15 reps. Your 1 RM maxes increase too.

hit 100kg and then cut you'll make her wet in her pants


Chow

Shoulders 26th November 2008
Workout time 50 mins with 2 partners

Smith machine shoulder press
Warm up
115lbs x 10
115lbs x 10

Work sets
205lbs x 9
205lbs x 8
155lbs x 12
135lbs x 15

Dumbell shoulder press
50lbs x 11
50lbs x 11
45lbs x 10
40lbs x 12

Double cable lateral raises
20lbs x 15
20lbs x 15
20lbs x 15
20lbs x 12

Seated rear delt raises
25lbs x 12
25lbs x 12
20lbs x 12
20lbs x 10

I love PRs. Aiming for shoulder pressing 100kg soon.

Hey, darklight got a question on the Seated rear delt raises. How much is the angle of ur back? i have tried on those on the incline bench about 45 degrees and can hardly feel anything sometimes, so now i m swapping it to seated it seems to get abit lower than 45degrees ard.... like 30 i guess. I might have trained my back instead of rear delt thou hehe.

Seat yourself on the edge of a bench, tuck legs close together, rest your chest completely on your thighs and execute the movement.

Basically i call it "trying to suck my own d***" position.

the last sentence give a very clear instruction lol. I was learning from this video last time by using the bench < http://au.youtube.com/watch?v=7CGp-HUz5uI >. any diff?

I've seen that before. A very very good instructional video.