StrengthSeeker welcome! We build up many valuable posts so reading this thread is an option. Maybe every 2 weeks i edit the OP to help newcomers like you if they are looking for a shortcut to info from Serge. With high volume repeating WO weekly, Serge suggested we vary grips, feet positions, angles and/or exercices to avoid overuse problems.
Ultimate German Volume Training Workout Guide. It is said that the German Volume Training (GVT) method, or the use of a 1. German national weight lifting coach Rolf. I will hand you an exact template that I used to gain 35 pounds of. It is fun, and insightful, to go back and read my workouts where I Bench Press 6.
So focussing on suggested exercises is not necessairy. I was doing low volume when i read the article Bradley wrote about 6 weeks ago. Now i do high volume for me but most would likely say medium volume.
I kept my exercises, my split but i never reach physical failure, use light weights, short rest periods all principals from Serge and i get results. I am lighter than you and lifting way less.
Maybe you can try around 40% of your max. Trust that volume work for us. Forget your previous # and you will progress. We use TUT so remember not to lock elbows nor knees. Instead of finding ways to unload we search for ways to increase loads. About mixing things many have their way.
I just started using the reps Gazz is using and i really like it (previous page). Well it was my opinion. All the best!
Mutu wrote: Bradley- What is your diet like? You don't have to be overly specific.
I keep it old school in this regard too, I eat enough protein to grow, carbs to stay fueled and fats to keep my hormone levels the way I need. I never count calories or macros, just keep it basic and train hard. I am lucky in the regard that I do not crave sugar, like chocolate or much fried foods. My only cheat food is pizza which I normally eat Sunday ( my rest day) because after a cheat meal I always come back Monday more refreshed and fueled to lift Secunia of the higher fat, carbs, sodium ect. StrengthSeeker wrote: Hi everybody. I will give the Nubret PumP PRINCIPLES a try. I said principles and not routine as IMHO the original routine have a lot of flaws.
One question that keep coming up in my mind is the sheer volume of it And the fact that me not being that strong (310 DL -12 bw pull ups- 125 OH press @156lbs) I would have to do push ups for the chest as 6 x 12 with. StrengthSeeker wrote: Hi everybody.
I will give the Nubret PumP PRINCIPLES a try. I said principles and not routine as IMHO the original routine have a lot of flaws. One question that keep coming up in my mind is the sheer volume of it And the fact that me not being that strong (310 DL -12 bw pull ups- 125 OH press @156lbs) I would have to do push ups for the chest as 6 x 12 with. StrengthSeeker wrote: Brad I have never tried the wide grip bench press. Honestly for all the bad rap that it gets for disrupting the shoulder integrity.
Any tips on them? I want to emphasize more upper chest. Thanks for everything man. Anytime buddy, I know you are going to get everything you want out of training becuase you take time to read and ask questions. On the wide grip bench press you have to play it by year, If you take care of your shoulders otherwise with proper form, mobility work and train the rotator cuff they should never cause a problem.
If you get a slight pain while doing them, figure out the issue before continuing, and train smart. Emphasizing upper chest is a lot of peoples goal ( even most of pro bodybuilders )because it simply develops slower then the rest.
But to try to emphasize it as best as you can start chest training off on a slight incline, and just keep training hard for overall development. Brad thanks a lot for your words and insights man. You said you wanted to help and motivate people and brother you are very proficient doing that! Maybe the word 'flawed' was not appropriate.Like you notice I need to make some changes (mostly exercise selection) to made it fit foe me right now. I don't think myself as weak but not as overly strong either.
I come from the 531 template and now i want to focus on physique that's why I looking into this. And I has been training in strength for a time now and really like the pump so thats why I want to follow this program. Thanks for the reply and the energy. StrengthSeeker wrote: Brad thanks a lot for your words and insights man. You said you wanted to help and motivate people and brother you are very proficient doing that! Maybe the word 'flawed' was not appropriate.Like you notice I need to make some changes (mostly exercise selection) to made it fit foe me right now. I don't think myself as weak but not as overly strong either.
I come from the 531 template and now i want to focus on physique that's why I looking into this. And I has been training in strength for a time now and really like the pump so thats why I want to follow this program. Thanks for the reply and the energy Thanks man.
Good luck in what ever you choose to do and just make sure it works for you and you enjoy it. If applying Serge's concepts be very careful on blending it with strength principles like 5 3 1.
Serges routine minimizes stress on the central nervous system and allows higher frequency, that is a reason it shines. A lot of strength protocols go the opposite route and do lower frequency ( 3 -4 days a week)and high intensity. All these methods can work but be sure you know what you are doing and why before changing variables. StrengthSeeker wrote: now i want to focus on physique Then train for physique. Strength would then be a secondary consideration and your goal would be more along the line of strength maintenance. It's already been said that you'd be surprised that the high volume training may also enhance strength, but you just won't be able demonstrate it within your workouts, as the fast pace high rep sets severely restrict your ability to use heavy weights.
If you need reassurance, slot in a rotation of 5X5's once a month or so just to pacify your doubts. I think you may be pleasantly surprised. Personally I wouldn't be trying to mix up two goals within one workout of such opposite extremes, but that's me: you need to decide on your priorities and go with them. Forgot to add something important Brad, thanks so much for putting the original article out there.
I've had severe problems with joint issues over the last couple of years which have restricted my training and have been getting inside my head. My training has been so sporadic and I've suffered for it. By applying the underlying principles within the article, combined with common sense adjustments to meet limitations which I KNOW I have, i've been able to train more consistantly over the last 5 weeks or so than I have all year. My joint pains are still there, don't get me wrong I've trained long enough now not to be taken in by the '4 weeks to' peddlers, but the pain is managable. Some may say it's coincidence.
It may be, but I'll take it anyway. I'm moving forward again, enjoying my workouts and looking for improvements, a great feeling.
Sincere thanks Gazz. Gazz wrote: Forgot to add something important Brad, thanks so much for putting the original article out there.
I've had severe problems with joint issues over the last couple of years which have restricted my training and have been getting inside my head. Download Software Tulisan Arab Untuk Komputer Riba. My training has been so sporadic and I've suffered for it.
Cursuri Eurocor Download Chrome. By applying the underlying principles within the article, combined with common sense adjustments to meet limitations which I KNOW I have, i've been able to train more consistantly over the last 5 weeks or so than I have all year. My joint pains are still there, don't get me wrong I've trained long enough now not to be taken in by the '4 weeks to' peddlers, but the pain is managable.
Some may say it's coincidence. It may be, but I'll take it anyway. I'm moving forward again, enjoying my workouts and looking for improvements, a great feeling. Sincere thanks Gazz Anytime. That does make sense physiologically though.
If a physical therapist is trying to help a patient overcome a naggimg issue like rotator cuff problems they get them using bands for high reps and low weight. It supplies the area with a good flow of blood and thus nutrients. StrengthSeeker wrote: zenontheterrible- Thanks for the input. You are right about the push ups. It happens to me once doing a HFT bodyweigth and in about 3 weeks I hit the 50 rep mark. I was planning on something similar with the heavy first set nut leaving it at 5 reps and just increase weigth next time.
If you are training same body part 2 x week and using 5-3-1 in the first set what do you do the second day? Just omit the 5-3-1 set and go straight to 6 x 12? Yes thats a good idea. I've only been on this program for 2 weeks - so take all my advice with that in mind. But basically what i've done is. I basically do the whole thing as written, with the exception of maybe 2 sets per body part.
For example, to do 6 sets of 12 on bench press i've been using a really light weight like 135 lbs. So the serge style for me would look like 135 x 6 x 12 instead on one day i did 135 x 12 145 x 12 165 x as many as possible with good form (with this weight ended up being around 20) then 135 x 8-12 for the remaining three sets. Its actually not a lot of extra work.
But just makes it a little more interesting, and slightly more strength focused. Maybe the weights i'm using are just too light? After that i do the rest of the workout as written.
So i'm still doing 6 sets of 12, but just with a little pyramid in the middle. What i personally did on the other workouts was 175 x amap on the second workout, and 185 x amap on the third workout. And the fourth one a really light deload (all six sets at 115). However the next 4 weeks i'm going to try it your way.
With basically a 'deload' after every one since we are working each body part 2 times a week (or more). Sorry for my rambling, apparently i'm not great at explaining stuff. I've actually made pretty noticeable progress on this program so far, although my bench numbers have been going down a little, i know this is not because i am getting weaker, its because my muscles are still tired from doing triceps the day before! And bench only 3 days earlier! I've measured a gain of 1/8 of an inch on my upper arms - which i haven't mentioned as of yet because i'm sure many people will say its just water or swelling or whatever. But its consistently there (when cold) so i'm happy about it. Anyways good luck with the program!
Bradley Joe Kelly wrote: StrengthSeeker wrote: Brad I have never tried the wide grip bench press. Honestly for all the bad rap that it gets for disrupting the shoulder integrity. Any tips on them?
I want to emphasize more upper chest. Thanks for everything man. Anytime buddy, I know you are going to get everything you want out of training becuase you take time to read and ask questions. On the wide grip bench press you have to play it by year, If you take care of your shoulders otherwise with proper form, mobility work and train the rotator cuff they should never cause a problem. If you get a slight pain while doing them, figure out the issue before continuing, and train smart. Emphasizing upper chest is a lot of peoples goal ( even most of pro bodybuilders )because it simply develops slower then the rest. But to try to emphasize it as best as you can start chest training off on a slight incline, and just keep training hard for overall development.
Hey brad just wanted to say thanks again for the original article, and for all the help and advice you've offered on the forum! Zenontheterrible wrote: Bradley Joe Kelly wrote: StrengthSeeker wrote: Brad I have never tried the wide grip bench press.
Honestly for all the bad rap that it gets for disrupting the shoulder integrity. Any tips on them? I want to emphasize more upper chest. Thanks for everything man. Anytime buddy, I know you are going to get everything you want out of training becuase you take time to read and ask questions. On the wide grip bench press you have to play it by year, If you take care of your shoulders otherwise with proper form, mobility work and train the rotator cuff they should never cause a problem. If you get a slight pain while doing them, figure out the issue before continuing, and train smart.
Emphasizing upper chest is a lot of peoples goal ( even most of pro bodybuilders )because it simply develops slower then the rest. But to try to emphasize it as best as you can start chest training off on a slight incline, and just keep training hard for overall development. Hey brad just wanted to say thanks again for the original article, and for all the help and advice you've offered on the forum!
No thank you for taking the time to read my article and supply feedback. I am glad you are having a positive experience so far and wish you luck in your training. I took up writing with one goal: To help as many people as I can. Articles like this one gives people a new look at training and is really effective for people with injuries, achey joints ect. About wide grip pressing- I have had shoulder pain in the past, and I find that since I am doing wide grip its gone away. Obviously this is also due to the decrease in the weight I use.
My last few chest work outs have been: Machine dips 6 sets of 10, 1 set of 8 Machine flyes 6 sets of 10 Cable flyes/presses 3 sets of 10 high pulley, 3 sets of 10 medium pulley, then 2 sets of 10 low pulley Hammer strength bench wide grip 6 sets 10 reps Hammer strength seated chest press with fat grip 8 sets 10 I started doing my presses at the end when my chest is already tired and pumped, I can feel my chest working better this way, as I usually felt my shoulders doing more work than they should. Also, I need to use lower weight than I would use if I had pressed at the beginning. Also sometimes I superset some of the chest movements with bent over laterals or face pulls or something to hit the post delt/rhomboids/teres/mid traps. Helps with shoulder pain also in the long run.