dude, this workouts are for probably maintaining and toning.
but wwat exercise do you do get big sizes all over your body?
rippotoe?

Hey darklight, HVT is looking good on ya, by the way, just a quick one, how do you go on your deloading ?

Well think about it. Name me any professional bodybuilder who does Pendlay rows first. Go to the IFBB section at bb.com and ask any pro in his thread if he does Pendlay over conventional barbell rows. Seen any vids of Dorian Yates or Ronnie or Jay Cutler doing Pendlays? Need i say more? =P

Sorry, wrong mate. I have a training partner who started based on this program and he has already put on 20 pounds of lean mass and deadlifting around 350lbs. He never did Rippetoe, just did what i did.

I don't. I take a break when I feel I need it. Do you know what separates pro bodybuilders from other struggling trainees? Let's just put steroids and superior geneticsout of the equation first. The advantage is that they know how to listen to their body. Ask yourself, why Dorian Yates or Wong Hong don't do the conventional barbell squat? Instead they do the Smith and hack squats and leg presses. And why Ronnie doesn't do that but does the opposite? Because they figured out what works for them.

Rippetoe and 5 x 5 are templates. They are a guide, not something you can do forever. The best bodybuilders never follow a fixed, rigid, pen and paper program. They go by instinct and feel. It's really that simple.

This post has been edited by darklight79: Feb 6 2009, 01:45 PM

Legs Wednesday 4/2/2009

Squats
Warm up
135lbs x 12
155lbs x 12

Work sets
255lbs x 12
255lbs x 12
255lbs x 12

Leg press
425lbs x 12
425lbs x 10
375lbs x 10

Leg extensions
240lbs x 12
240lbs x 12
225lbs x 12

Leg curls
6 plates x 12
6 plates x 10
6 plates x 10

Leg extensions
205lbs x 10 x 5
190lbs x 10 x 2

One legged calf raises
BW + 50lbs x 12 x 3

Calf presses
Full weight stack x 12 x 7

Comments:-
Surprising. I skipped legs for almost a month and strength levels were still good. I didn't try to make PR's in squats, just cruised through with a light weight to get back into the groove.

Shoulders Thursday 5/2/2009

Dumbell shoulder presses
Warm up
40lbs x 12
40lbs x 12

Work sets
80lbs x 9
70lbs x 10
80lbs x 6 drop set 50lbs x 5
70lbs x 7 drop set 50lbs x 4

Barbell front raises
75lbs x 10
75lbs x 10
75lbs x 12

Lateral raises
20lbs x 12
20lbs x 12
20lbs x 12
15lbs x 10 x 7

Rear lateral raises
20lbs x 12 x 3
10lbs x 12 x 7


Comments:-
At this rate I'll be dumbell pressing the 90 pounders for shoulders soon. Then i'll take a vid. =)

Thanks. I think I'll stick on bent-over for a while. I kinda like it. After all, a lil variation can do the body good.

yo dark,

Having some problem here, I noticed that my chest has kinda shrink a little ever since changing to hvt from rippetoe program. But even during rippetoe I noticed such changes, probably the cause is I used to do full body workout 3 times a week before rippetoe.

I'm just wondering if I should try out chest workout 2/3 times a week while doing the hvt routine. Currently i'm having the 5 days body split being Sunday with the chest workout day... could I simply add 1 chest workout on a wednesday[arms day] and then another on a friday[legs day]?

Feeling quite depressed as my chest has became worst :/

Darklight here, accidentally logged in from my friend's account:-

You're definitely not eating enough. HVT requires a massive amount of calories, and i'm talking about calories from quality sources. Give me yor chest routine and a sample of your daily diet, including pre and post workout nutrition.

This post has been edited by toccata: Feb 8 2009, 05:32 PM

routine:

-Flat db bench press
-Declined db bench press(plan to change to machine based)
-Inclined barbell bench press
-Db flyes

Sample of daily diet (eg school day):
7am: 1 scoop whey + oats(just enough to sustain 1hr)
8am: chicken rice / mee hoon + 2 eggs depending on the availability
11am: Choc milk
12pm: rice + chicken + vege + egg
3pm: sweetie potato bread
7pm: grilled chicken + rice <--pre workout
9pm: workout
11:00pm: 2 scoop whey + oats <-- post workout
1am: sleep

But the schedule above isn't really fixed, depending on my class time. About the 7am and 8am gap, I would be driving to uni (takes around 1 hr drive) and then immediately search for food when arrived lol.

Here's a question. How long does whey last in your system, especially when it's the last source of protein of the day you're consuming before you sleep? Do you see the nutritional mistake there mate?

Aikz...i guess not long, perhaps within an hour? Should i eat some solid food as protein source too? Or perhaps a cup of milk ...? Or maybe sleep earlier? Because at such late night, I cant find any solid food to consume unless there is leftovers :/

You need to understand that whey lasts in your system only 1.5 - 2 hours. And you're sleeping for 8 hours or so. That means after the whey wears off, it's 6 hours of catabolism. No wonder you're losing muscle. How about a meal of chicken and rice before you sleep? Or half a litre of milk with a scoop of peanut butter. Or milk with whey?

Yikes... i guess i'll have to go with a meal of chicken and rice(would either buy back or cook more during dinner), perhaps tuna and bread or maybe the existing oats with a little bit more + some meat if that is good too. How much serving are we considering here? I don't dare to eat so much esp when its getting late..scared of gaining fats. What about on days where I don't go to workout? Do the same too?

Really sorry to bother you with so much questions

You still need some protein before you sleep. Doesn't matter on workout or non workout days. And use your judgment as to how much. Whey alone won't cut it for prebedtime.

Chest 16/2/2009

Incline dumbell press
100lbs x 10
100lbs x 9
70lbs x 10

Flat dumbell press
70lbs x 9
70lbs x 8
60lbs x 9

Decline dumbell bench press
200lbs x 8
185lbs x 12
185lbs x 9

Cable crossovers
40lbs x 12 x 6
30lbsx 12

This post has been edited by darklight79: Feb 17 2009, 09:35 PM

is it true that when we mix whey protein with milk it will then make the whey protein turn into a slow releasing protein base? hmm...

and one thing DL.. i saw ur machine rowing vid on utube.. must we keep our body 90 degrees to the ground or is it ok to use our body to pull the weight back alil? and also...saw ur bicep curls vid... saw that u used a lil of momentum to help u there... i always think that it is ok to help with a lil of momentum esp when it is heavy weights we're talking bout as it is all bout conditioning the muscles to be able to accpet such weight next time... but alot of ppl say it is wrong... well.... i noticed my strength in doing bicep curls increase after cheating a lil with a slight momentum push to complete the sets... judged by doin the preacher curls.. hmmm.. thanks DL! =)

btw...where u work out at? FF? CF?? somewhere else? XD

yo darkie, its me. i was wondering if you could enlighten me on d abs workout. bcos, im just scared if my abs wouldnt be cut enough unlike other parts prior to competition. do i superset or just stick to a super high rep till failure and continue to another exercise.

When a beginner utilizing light poundages, use absolutely strict form. When advanced, use fairly strict form. Think about it, there's no way i can bicep curl 60 kilograms without swaying my body. And about the milk, there's actually conflicting studies. Chocolate milk is said to be extremely anabolic postworkout when mixed with whey as it gets the anabolic cascade working. So i'm neutral on both stances.

I train at Malacca.

Hey bro. When people prepare for a comp, they don't try to make any PR's because that's not gonna happen with the caloric reduction. They go for higher reps and lighter weight, the aim is to volumize the muscle. But for a pre comp, Terry is definitely the master here, not me. He can definitely give you better advice.

This post has been edited by darklight79: Feb 18 2009, 03:07 AM

thx for d heads up darkie.

Thanks dark! Will keep that in mind