Gym Routine Advice

[kickinthemebs Senior Member Member of the Month Feb 2014 Find all posts View Profile Close kickinthemebs]

Toady: Cool, I actually read up about greasing the groove and it sounds like an awesome way to break plateaus, or perfect for the situation coming up where I have two weeks to mess about. The bench press is something I have always wanted to improve on but find there are certain sticking points with it and once you get to a certain weight that progress is very slow thereafter.

Bolkonsky: That is an interesting perspective, I will definitely take it on board. I might incorporate that approach into the two week slot I have coming up.

So, with both of your advice, I think what you said would be perfect for me if I combined both perspectives into a two week workout from hell haha. Do the bench press for two sets like what Toady was saying, followed by the type of sets of alternating deadlifts and squats like what Bolkonsky was saying. Would it be too much to do it like that? Or perhaps do rack pulls instead of full deads because my legs would be fucked working them everyday?

[akaTrex Senior Member Member of the Month Jan 2016 Find all posts View Profile Close akaTrex]

akaTrex - Could you elaborate on how you built up a better tolerance for lactic acid? I am thinking that might be an idea for these two weeks off that are coming up, high reps to get my recovery better, build up tolerance for LA, etc.

I believe my HIIT training along with my Hi Rep Body Weight training has developed a huge tolerance to Lactic Acid buildup.

Even when I go to the gym and go BIG on Legs it has helped. Also I always do 20 minutes of light cardio on a bike or recumbent bike before, and to dissipate the Lactic Acid 20 minutes light cardio after an intense workout. It also helps with DOMS.

Twice a week I do 10 - 100m sprints at 15 seconds or less. Rest is the walk back. Not like my old track days of 12s. It works out to a 60 second 400m.

I will change it up and run some 200's. Run 200, Walk 200 for 4 - 6 laps. Again the only rest allowed is the walking portion.

[bolkonsky Banned Find all posts View Profile Close bolkonsky]

High tolerance for lactic acid is crap..... Lactic acid is Lactic acid... The bigger the muscle and the more fast and slow twitch muscle fibers you have the more your cells and expand and the more lactic acid you can handle. And of course drink lots of water...

and why on earth would you do 20 minutes of recumbent bike before a leg workout? Something i picked up from Kai Green was doing 10 minutes of stair stepper extreemly extreemly! slow focusing on the squeeze of the glutes ---(then right when your done jumping into your workout.. very fast pace ) ... but 20 minutes on the bike will shrink you legs. And if you want big legs dont run.... unless its from the police.

High Rep body weight Training leads to small ass muscles..

so if you want big full body round muscle then listen to me... if you want small muscle that has 'high lactic acid build up tollerance ' (whatever that marathon runnin', puny boy nonsense, wana be liftin' crap means) then listen to aka trex.....


pay back trex pay back. I'll beat you every time with knowledge and experience. Go walk down your imaginary IFBB hall of fame. And reminisce on the days when you could talk about the IRON MAN and still be relevant.

[bolkonsky Banned Find all posts View Profile Close bolkonsky]

KickemintheMebs... If you want to break platues.... do this..

1) Be patient
2) Never skip a meal (eat every 2.5 hours.. Force feed yourself if you have to)
3) Never ever ever think about skiping a meal
4) get rest (days off from the gym)
5) eat more high quality food
6) Compound movements, Compound movements, compound movements..
7) stop listening to everyone and rely on proven methods.
8) learn some tips and methods from power lifters. Yet dont listen to everything they say. Remember your end goals.
8.5) Never ever ever ever ever ever listen to AkaTrex.
9) Never drink alcohol and drink a ton of water.
10) Have faith and be patient in your efforts.
11) Dont work out for more than an hour. (unless its on leggs then dont work out for more than 1.15 hours...)
12) Eat as soon as possible after your workout.
13) dont be afraid of carbs. Carbs builds muscle. Dont worry about getting fat... Getting rid of fat is super easy compared to building muscle.
14) Dont listen to AkaTrex.. if you are scared of lactic acid drink more water and get a massage (or use the roller on your legs). Not kill your muscle by jumping on the bicycle.

[akaTrex Senior Member Member of the Month Jan 2016 Find all posts View Profile Close akaTrex]

High tolerance for lactic acid is crap..... Lactic acid is Lactic acid... The bigger the muscle and the more fast and slow twitch muscle fibers you have the more your cells and expand and the more lactic acid you can handle. And of course drink lots of water...


and why on earth would you do 20 minutes of recumbent bike before a leg workout? Something i picked up from Kai Green was doing 10 minutes of stair stepper extreemly extreemly! slow focusing on the squeeze of the glutes ---(then right when your done jumping into your workout.. very fast pace ) ... but 20 minutes on the bike will shrink you legs. And if you want big legs dont run.... unless its from the police.


High Rep body weight Training leads to small ass muscles..


so if you want big full body round muscle then listen to me... if you want small muscle that has 'high lactic acid build up tollerance ' (whatever that marathon runnin', puny boy nonsense, wana be liftin' crap means) then listen to aka trex.....




pay back trex pay back. I'll beat you every time with knowledge and experience. Go walk down your imaginary IFBB hall of fame. And reminisce on the days when you could talk about the IRON MAN and still be relevant.

Bonkers: High tolerance for lactic acid is crap..... Obviously you never ran Track.


Bonkers: 20 minutes on the bike will shrink you legs. Say WHAT!
Bike Racer Thighs.jpg


Bonkers: And if you want big legs dont run.... unless its from the police.

Obviously you have not seen the legs on Earl Cambell, Bo Jackson, Hershel Walker?

Earl Cambell.jpg
Eal Cambell


Herschel8.JPG
Hershel Walker winning the 100 meters


They all RAN.....alot.... in the NFL and had huge powerful thighs. Two of the three had World Class Speed and would have easily out run the Police!


Bonkers you had dinner with Jay (Cutler) 4 - Mr. O's and Ronnie (Coleman) 8 - Mr. O's?

12 - Mr. Olympia's between them and you did not know what a Sandow Trophy was?


Check these guys out holding "Sandow" Trophies!

Cutler Sandow.jpg
Jay Cutler

Ronnie Sandow.jpg
Ronnie Coleman


Schools Out for Summer......

[burtybasset Retired Moderator Member of the Month May 2014PEGym Hero Find all posts View Profile Close burtybasset]

High tolerance for lactic acid is crap..... Lactic acid is Lactic acid... The bigger the muscle and the more fast and slow twitch muscle fibers you have the more your cells and expand and the more lactic acid you can handle. And of course drink lots of water...

Oxygen rids the body of lactic acid, you should be better able to handle a slow weighted workout because you can respire aerobically for longer than you could performing faster movements which cause you to respire anaerobically.

Anything that would increase lung capacity or cardiovascular efficiency should greatly increase lactic acid tolerance, oxygen debt is repaid quicker and held off longer, hence delayed muscle fatigue and faster recuperation.

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

pay back trex pay back. I'll beat you every time with knowledge and experience. Go walk down your imaginary IFBB hall of fame. And reminisce on the days when you could talk about the IRON MAN and still be relevant.

I'm no mod or anything, but I happen to know how things work around here and I'll promise you that your PEGym stay will be short if you keep talking to the members like this.
Not only will your stay be short, but you won't prove anything, win any friends, or influence anyone to believe you.

[kickinthemebs Senior Member Member of the Month Feb 2014 Find all posts View Profile Close kickinthemebs]

Come back Toady, we miss you!!

I'm no mod or anything,

[akaTrex Senior Member Member of the Month Jan 2016 Find all posts View Profile Close akaTrex]

Bodybuilding.com - Iron Game: Insights And Expressions!

[kickinthemebs Senior Member Member of the Month Feb 2014 Find all posts View Profile Close kickinthemebs]

Relevance?

Bodybuilding.com - Iron Game: Insights And Expressions!

[bolkonsky Banned Find all posts View Profile Close bolkonsky]

my defense:

1) even your most amature bodybuilder knows that running and bicycleing will shink your legs.. If you persist in believing that it does build big legs, than you really dont know much about bodybuilding. Running backs have large quads because they dont run for more than 100 yards. But if you take their pads off of their legs and take all the fat off of their body and throw them next to an IFBB bodybuilder there is no question. (of course you may find a rare exception to this of some 5'4'' running back with some monster quads.) But look at anyone who runs for more than 100 yards and they have skinny ass legs.

2) When i show prep i hop on the recumbent bike for about 20 minutes once a week. I do this because i can apply a particular squeeze to my glutes and hams, and it even has a unique property in cutting up the quads. I even do this before i do a glute and ham workout sometimes. Its an advanced movement and 99% of your lifters out their have a hard time with it.

3)AkaTrex claims that :

he has been heavily involved in the IronMan since before i was born. ( I showed to him that the IronMan doesnt exist anylonger, And it hasnt existed for like 15 years or something like that and it is in no way relevant today; at least not that i know of or have ever heard of.)

He also claims emphatically that their is a IFBB hall of fame (I have proven that there is no such thing as a real IFBB hall of fame)

He claims that i know nothing about fitness. and that all my claims are lies. ( I think he proved himself wrong by claiming that running and bicycling gets you big legs.)

He has called me all kinds of names that were derogatory and unnecessary. I never reciprocated.

4) I am coming after Trex. Every time he says some kind of untruth or nonsense, I am going to point out why he is wrong. I will beat his misguided claims back with truth of my experience and knowledge. I will do this because of all the derogatory comments he has laid down on me over the past several weeks.

5) IF you want to ban me for that then go ahead. If i get banned then This is obviously not the place for me.

6) The OP asked about putting on more muscle. This is an area i consider myself an expert.

[islander Senior Member Find all posts View Profile Close islander]

Hey friendly reminder

Here we don't profess being an expert because this is an anonymous forum. Those that have credentials put them in a link to their blog or web site. We use disclaimers like
In my opinion
In my experience
And not use words as facts because our facts are our opinions.
I'm an expert in two fields. When I see someone that needs help I take it to private message.
Also the cool button on this site is the IGNORE click. Use it. Ignore those you don't wish to tolerate. We are all adults and what we read here is up to us to fact check and make a decision if it's good for us to consider in real life.

Hope this helps

[akaTrex Senior Member Member of the Month Jan 2016 Find all posts View Profile Close akaTrex]

Relevance?

For the Record I said Iron Game.... not Iron Man.

Thank the GODS Bonkers is not going into court Pro Per!

[Bnip Retired Moderator Member of the Month July 2013PEGym Hero Find all posts View Profile Close Bnip]

Alright, we have went off topic enough throughout this thread. Let's stay on topic and debate as adults on opposing opinions.

[bolkonsky Banned Find all posts View Profile Close bolkonsky]

Toadman......



Drop sets just dont work for getting a full muscle belly. Your never going to get bowllingball delts and softall bi's by doing drop sets. Its all about the squeeze during peak contraction. Not about dropping the weight and doing an extra 10 reps.

I havnt done a drop set in probably 8 years. (except on legs)
I have, however, dropped the weight because it was too heavy for me to properly get the squeeze that I want.

This will be the last thread I talk about fitness on. Hopefully that will help.