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Tags:strength training-looks1971
Pages: 1
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k_manley 342    |  0 |
| Although my current hypertrophy workout is still working, i was thinking whats the point in getting so big that you look stronger than you are, coz it kinda seems stupid to me. Just wondering what sort of results (looks wise) i can expect from starting a pure strength training programme, if i kept my diet clean. Do you think i could still achieve a balanced proportianate physique. | ||
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Dragonian 1,900 | 0 |
| yea i dont see why not man doing a 5x5 but progress would be slower than keeping in a 6-12 rep range as that is much more ideal for putting mass on. I think about strength alot but at the end of the day when your out the gym which is the majority of the time people only care about how you look not how strong you are, id rather look fucking awesome and be benching 60kg then be a big fat bastard power lifter and bench 400kg | ||
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eknight 2,485 | 4  |
| No reason you can't look great AND be strong. Isn't that really the best option? -EK | ||
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dwatson 6,012 | 1 |
Quote:Originally Posted by eknight EK you just described me... Thanks brah |
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MyOwnEntity 1,071 | 0 |
| Shit, you know he was describing me! Srs tho, I know PHAT has been tossed around a lot lately but I love that routine. You get the best of all three rep ranges and you won't just look like your strong. My strength skyrocketed and is steadily increasing. Not sure if you have tried it k_manley, but if you haven't I highly recommend it. |
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k_manley 342 | 0 |
| yeah im not fussed about the hypertrophy aspect, i'd rather get stronger quicker like by doing a routine purely for strength, as although im not big as such, im happy how i look and would be happy will slow size progress. I was just thinking about this since someone posted a picture of matt kroczaleski shredded, and although i know i probs wont be able to get that big, the idea of looking stronger than the majoirty of people my size appeals to me. i'll post the routine im thinking of doing, bases loosely on the 5X5 programme | ||
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k_manley 342 | 0 |
| day one:legs (deadlift orientated) day two:upper pull day three:upper push day four:legs (squat orientated) day five:upper pull day six:upper push day seven: REST every exercise 5X5(first four sets pyramiding/warming up, fifth set, work set till failure, strip half the weight off, then 5 explosive reps (positives) with 6 second negatives. Day 1: Deadlift 5X5 Hack Squat 5X5 Standing calf raises 5X5 Day 2: Close Grip T-Bar rows 5X5 Close Grip Weighted Pull-ups 5X5 Rack Pulls (shrug at top) 5X5 Close Grip Weighted Chins 5X5 Day 3: Barbell Bench Press 5X5 Barbell Military Press 5X5 Weighted Dips 5X5 Day 4: Squat (ATG) 5X5 RDL's 5X5 One Legged Calf Raises 5X5 Day 5: Barbell Rows 5X5 Wide-Grip Weighted Pullups 5X5 Power Cleans 5X5 Supinated Rows to chest 5X5 Day 6: Decline BB Press5X5 Behind Neck BB Press5X5 Close Grip Bench Press5X5 What do you think? Doing the explosive Reps to maximise power as well Also made sure im hitting Bi's and Tri's with good compounds to develop a balanced Physique Also adding 2.5Kg (5lbs) to each lift every week as long as i hit the full five reps on the work set |
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dwatson 6,012 | 0 |
| I have never trained like that so my input would be limited. I think this would help with getting your stronger, but as far as staying cut i think you could loose a bit since its a 5x5. I would give it a shot, i'd be curious to see how it works out for you. | ||
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dwatson 6,012 | 0 |
| The only thing i would caution, is even though they are different lifts, your hitting each muscle group twice a week pretty hard. | ||
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k_manley 342 | 0 |
| yeah i know, but IMO it's no different really to doing PHAT,as that hitting everything hard twice a week. And also i have my diet down pretty well atm, doing leangains style diet plan, and although im on 4000kcal a day, i've gotten stronger in the last few months, but have actually lost weight. (dunno why :S) I'll post progress on lifts in a few weeks anyway. Thanks for the feedback |
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dwatson 6,012 | 0 |
| Its different from PHAT because the second part of it is all hypotrophy training man. | ||
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eknight 2,485 | 0 |
| Two heavy days per week can be very taxing on the CNS. That's why PHAT works- it has a heavy day and a light day. The issue with CNS fatigue/overtraining is that you won't know you're experiencing it until it's too late. If you start feeling fatigued, depressed or have some immune system problems, then it was too much, but by then it's too late to correct and you end up taking a week off... Or two... Or more. -EK | ||
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k_manley 342 | 0 |
| okay thanks, so what would you recommend as most strength training programmes i've read hit everything 2Xweekly? | ||
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dwatson 6,012 | 0 |
Quote:Originally Posted by eknight Been here, done that and its not fun |
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dwatson 6,012 | 0 |
Quote:Originally Posted by k_manley I know alot of people talk PHAT up, but personally i can say i've tried alot through out the years and this has been the best results for me. I posted in a different thread my progress from week 1 - week 8. (This is updated to what i did last night. Also week 7 was rest week, so really this is progress from 7 weeks on PHAT) Quote: Originally Posted by dwatson |
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k_manley 342 | 0 |
Quote:Originally Posted by k_manley ^^^I know i'm going to sound like an arrogant dick by replying to your post like that @dwatson, but this is really how i feel about my training at the moment |
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eknight 2,485 | 0 |
Quote:Originally Posted by k_manley Westside hits 2x per week, but the second day is a speed day. If you're a sucker for sheer volume check out Metal Militia. It's the training that Mike Miller and Sebatian Burns use and swear by. -EK |
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seansm10 543 | 0 |
| always wondered what doug miller did, that guy looks like a beast in his interview. regarding cns - is there actual foods or dietary changes you can make to strengthen your cns or make it endure more? say increasing a certain vitamin or somthing. i dont know anything about it, just a thought i had |
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Sidewinder 354 | 0 |
| Who cares about strength these days? We have machines to do work for us. We have guns to fight for us. Strength is only useful for old school farmers and woodsmen. Hypertrophy is all that matters. Everyone has eyes and everyone judges based on appearance. Don't give me some fairy tale bullshit about how only insides matter. |
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AKK 267 | 1 |
| doing too much shit. look up conjugated system just change speed days to Hypertrophy days. I do two ME days a week and then the other two days I take 10-20percent off the highest number of weight perviously used on ME days and do higher reps with it and use a RPE of 7-8. layne nortons PHAT program is not about hitting everything hard twice a week... his hypertrophy days are should be no where near as max effort as his upper power/lower power days. going max effort will just leave you in the dust eventually, all depends on the person. "Extensive means build potential, intensive means realize it" - Verkoshanksy |
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AKK 267 | 0 |
| also in that quote extensive refers to high volume/low intensity intensive means low volume/high intensity according to lyle mcdonald |
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eknight 2,485 | 0 |
| I would rethink the behind the neck presses- especially as heavy movement. They're not any better than in front, they put a ton of unnecessary stress on the shoulder joint, and from a practical standpoint they are useless- there's no circumstance I can envision in which I would ever reach behind me and up to either pull or press anything. -EK | ||
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