Training Updates http://vegetarianbodybuilder.ipbhost.com/index.php Mon, 23 Nov 2009 19:49:23 -0500 1 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1365 Workout for Shoulders & Legs

INTRO: Here is a workout for two muscle groups that have nothing to do with each other. On that basis work they very well in combination for a single workout - while one is resting the other is working.

CONTEXT: This workout can be embedded into a 3 or 4 way split routine. I use it in a 3 way split: The other two days of the split are Chest-Biceps-Calves and Back/Rear Delt/Triceps. Currently I’m doing this 3 way split plus one Shorter Power Workout (FBW) each week. Thus every muscle is worked 2x week, but I’m only in the gym 4x week. It’s bulking/growth routine.

You can also incorporate this into a routine where you want to emphasize these two muscle groups, as in weak-point training.

Anyway, back to the workout: Delts & Legs. This has become one of my all-time favourites. Very demanding.

1. Steep Incline (80 degree) DB Press (almost a shoulder press)
2. Squat
3. Machine or DB Lateral Raise
4. Leg Extension Unilateral
5. Seated BB Shoulder Press

What we have here is a shoulder workout with 3 exercises to hit the front and medial delts. And we have a leg workout with squats and leg extensions. I do 3 working sets of each exercise, and as usual I like to vary the rep ranges on each exercise for maximum growth. The shoulder exercises are done 8-10-12 reps. The squats are 12 reps, but this is only due to the constraints of my prior knee surgery. For a healthy person I’d recommend 12-8-10 reps for the squats. The leg extensions are 15 reps. This allows maximum burn with minimal knee wear, and this is applicable to anyone; heavier leg extensions are ill-advised due to the stress on the knees.

Try this. It’s very cool. While you’re busy squatting, the delts are recovering. While you’re busy doing lateral raises, the quads are recovering from those squats. It’s a cool routine.

Be sure you’ve got 75-90 minutes for the workout, and that you’ve had a good carb meal 2-3 hours prior. Then go get ‘em.


]]> Fri, 31 Oct 2008 10:29:44 -0400 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1365 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1478
Exercise routines are like that. At the beginning, the routine (if it’s any good) stimulates the body to adapt, and such adaptations take the form of new muscle growth and increases in strength. You may even lose body fat. But after some time, the routine loses potency. Your body has made substantially all the adaptations it’s going to make. There is little benefit in continuing. This can take between 4-8 weeks, depending on a number of factors including the level of conditioning of the athlete, diet, and type of routine itself. Personally, I find a routine is useful for about 6-8 weeks.

The routines I design are assiduously calculated to provide maximum adaptation a specific muscle group(s), while at the same time maintaining the gains made from prior routines. We definitely do not want to sacrifice prior gains in strength and size while doing a new routine, and yet this is precisely what happens to many ardent exercise enthusiasts. The spend time and energy on a routine which affords them the desired results, but during the following 8 weeks of new routine, substantial amounts of those gains melt away as the focus shifts. For example, a guy spends a few months bringing up his chest and triceps. Then he starts a new routine which focuses on back development. At the end of that period, he finds he’s lost some size in chest and triceps. What a waste of time!

My routines always include sufficient maintenance work for all muscles, so that nothing is lost when the focus changes.

In sum, my routines include the following:
1. One or more muscle groups of focus , while other muscle groups are in maintenance – OR- a full body focus.
2. The focus muscles are exercised at least twice a week.
3. There is constant variation in rep range, which means changes in load but consistency in rep maxes.
4. Small incremental increases in weight lifted over the period.

I just finished a routine which emphasized chest, shoulders, and legs. Other groups – back, lower back, arms – were in maintenance mode. Now I need a fresh routine, a fresh tub of protein powder so to speak. So I’ve designed my next routine to emphasize back and legs. This means that chest, shoulders, and arms will now move to maintenance mode.

Mon - Focus: Back (Sets) Reps
H Back- BO Row Oly (4) 12-6-6-8
H Back- NG Seated Row (4) 10-6-8-12
Chest- DB 45" Incl. Press (4) 5-5-8-12
R Delt- DB Lying Bent-over RD (3) 15-10-10

Tue - Legs Plus (Sets) Reps
Quad- Box Squat (5) 6-6-6-6-6
Cows- Plate-loaded LP Calf Raise (3) 12-12-12
Cows- Hack Machine Calf Raise (3) 10-10-10
Chest- Extended Mach Flys (3) 15-15-15
Cows- Seated Calf Raise (3) 25-20-15
Bicep- Preacher Unilateral DB (3) 12-6-9
Tricep- EZ Bar Seated OH Ext (3) 12-12-9

Thu - Back Plus (Sets) Reps
Low Back- Deadlift (4) 8-3-3-8
V Back- Pullups (3) 5-5-12
Chest- Flat DB Press (3) 6-8-12
H Back- T-Bar Row (3) 5-5-8-12
Delt- DB Front Raise (4) 12-5-8-8

Sat - Focus: Legs (Sets) Reps
Quad- Box Squat (4) 12-8-10-12
Quad- Leg Ext Unilateral (4) 15-15-15-15
Tri/Chest- Incline NG BB Press (3) 8-10-12
V Back- Narrow Grip Pullups (3) 5-5-12
Cows- Plate-loaded LP Calf Raise (4) 12-10-10-15
Delt- DB Shoulder Press (3) 12-8-10

Innovations: Inspired by the HST approach, I integrated the chest exercises such that there is only one exercise per day, but the muscle is worked on all four days, so the weekly volume is sufficient for maintenance. Here’s a summary – I’ve put in brackets whether the muscle group is in maintenance or focus.

If you exclude this intrusion of chest in each day, the days look like this: 1. Monday: Back (focus). 2. Tuesday: Legs (focus) and arms (maintenance). 3. Thursday: Back (focus) and delts (maintenance). Saturday: Legs (focus), delts (maintenance.) plus one back exercise to keep the frequency. Also, as mentioned previously, every day includes a single chest exercise. Thus, the focus groups get worked twice a week. All exercises are performed at around 85% of RM, and absolute loads should increase incrementally every 1-2 weeks.

For the focus on legs: Two main exercises will do what we want: Squats hit quads and hamstrings, leg extensions help to bring about separation in the quad muscles. We do box squats to slightly below parallel, about 12” off the ground, twice a week. For the Tuesday session, it’s 5 sets of 6 reps (5x6) so the weight is heavy. This is strength and size building. For the Saturday session, the reps are more into the hypertrophy range, very different from the Tuesday session. Variation will maximize results here. For cows, we use two different machines on Tuesday with reps in the upper midrange, while Saturday we do one exercise with changes in rep ranges.

For back, we split quite evenly between vertical and horizontal rows, using deadlifts and bent-over rows to help with lower back strength as well as mid back. We include rear delt work as part of the back development.

Diet should be slightly above maintenance, as this is a muscle building routine, but we don’t want to add much body fat. So we have a caloric surplus of only 10-12%.]]> Thu, 19 Mar 2009 17:25:52 -0400 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1478 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1442
Today I begin, and I'l try using the decline bench, given its "adjustable" height. ie Height changes according to where I place by bee-hind.

So what is the benefit of the box squat? What does it look like? Why am I doing it?

Many questions expertly answered HERE.

Key points for me are:
1. No need to wonder where height should be.
2. Get stronger for my regular squats which have stalled at 12reps@225.
3. Help to find and address the weak points (strength-wise) in my squat.]]> Fri, 23 Jan 2009 09:42:22 -0500 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1442 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1388
There are three things people tend to do in the gym these days: 1. They have no plan, but just do whatever comes to mind once they get to the weight room. 2. They do a fancy "core routine" which works only part of the core or works it in an unnatural way. 3. They do a preponderance of isolation exercises (usually arms).

What I have presented here is my Compound Exercise Routine. It will build your core naturally. You will end up with bigger arms, but you'll also end up with a bigger chest, bigger back, bigger legs, and a stronger core. Assuming your diet is moderately hypercaloric (a 15%-20% surplus) and contains a proper balance of macronutrients, you will add lots of lean body mass.

As this forum category is accessed by non-registered guests from outside this forum, I have reprinted the routine below. Try it for the next 8 weeks, adding small increases in weight to the bar each week or two. Then post your feedback.

The Vegetarian Bodybuilder - Compound Exercise Routine

Notice that chest, back, and legs are fully worked 2x per week. Delts are also hit 2x week, indirectly on day 3 and directly on day 4. There is a variance of reps in the hypertrophy ranges for most exercises. A few isolation exercises round out the routine.

Begin with something around 80% of your RM and gradually add weight so that you end up closer to 95% by the end of 8 weeks. Preferably you should rest between days 3 and 4. For example, you could do 1 Mon, 2 Tue, 3 Wed, Rest day Thu, 4 Fri, rest on weekend.

Day 1 - Back/Chest
Back - Deadlifts 3x6
Chest - Flat BB Bench Press 3x8
Chest - Machine Flys 3x12-15
Back - Tbar Row 3x6-8
Back - Seated Row 3x10
Chest - Pushup 3x10-15

Day 2 - Legs
Quads - Squats 5x8
Calf - Standing Calf Machine 3x15-20
Calf - Seated Calf Machine 2x15
Quads - Sissy Squat 4x10-12

Day 3 - Back/Chest
Chest - Incline DB Press 45 degree 3x10
Chest - Incline DB Press 60 degree 4x8
Back - Pullups 4x8
Back - NG Machine Pulldown 3x10-12
Low Back - Hyper-extensions 3x15

Day 4 - Legs/Delts
Quads - Front Squat 3x8-10
Quads - Smith Lunge 4x8
Delt - DB Shoulder Press 4x10
Delt - DB Lateral Raise 4x8
Tricep - Dips 3x10]]> Thu, 20 Nov 2008 21:35:01 -0500 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1388 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1407 Chest/Back/Delt Bulking Routine

Here's a routine designed to get your chest, back and shoulders to grow while the arms and legs are in maintenance mode. Thus it's a routine best used either to begin a new bulking phase, or immediately following a routine which emphasizes legs and arms.

In terms of volume: Chest and back each have 17-18 sets, delts have 11.
In terms of exercises: Chest and back have 5 exercises, delts have 3.
In terms of frequency: Chest back and delts are worked 2-3x week.
In terms of load: Begin at 75% RM in the first week and increase to 85% over the first 3-4 weeks. Then the RMs themselves should increase as strength increases during the next 3-4 weeks, or else just push yourself into the 90% - 95% RM. Either way, you'll be adding a bit of weight to the bar in both the first and second halves of the 6-8 week total period.
Legs are at maintenance, with one leg day per week.
No direct arm work.

Variations:
Here are a couple of cool variations:
1. Do the workouts on 4 consecutive days and take the fifth day off,
then repeat. Thus the frequency (and volume) is ramped up and the cycle
repeats twice every 10 days. (Not for sissies.)

2. Make it a full body bulk (except for arms) by repeating the leg day on Thursday, making this a 5x/week routine.
This addition leg volume and frequency adds legs into the growth focus.

Have a modest caloric surplus during the period, with added sleep to aid recovery and increase GH.


Muscle Group / Exercise / Sets / Reps

Mon

Chest- Incline BB 4x 7-7-7-7
Chest- Cable Cross 3x 15-15-15
Back- TBAR Row 4x 6-6-8-12
Back- Pullup 3x 10-10-10
Delt- Cable Side Lateral 4x 12-6-10-10

Tues

Quad- Leg Press 4x 12-12-12-12
Gastroc- LP Cows 3x 25-15-20
Legs- Squats 3-4x 12-12-12-12
Soleus- Seated Cows 3x 25-15-20
Quads- Leg Extensions 3x 15-15-15

Wed

Delt- DB Shoulder Press 3x 12-7-10
Back- Uni DB Row 3x 8-10-12
Delt- Machine Lateral Raise 3x 10-10-10
Back- Bilateral Mach Row 4x 15-10-8-12
Chest- Chest Press 4x 8-8-10-15

Fri

Chest- DB Incl Press 4x 7-7-12-12
Chest- Seated Cable Flys 3x 15-15-15
Back- NG Pullups 3x 12-12-12
Delt- Military Press 4x 10-5-8-10
R Delt- Rear Delt Machine 4x 6-10-12-8

]]> Thu, 04 Dec 2008 22:35:49 -0500 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1407 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1347
I've come up with a shorter version, called the Shorter Power Workout (oddly enough). I tried this yesterday and totally loved it. Much easier to do, yet still stimulates all major muscle groups. Here it is, along with the weight I used. Takes 80-90 minutes.


Shorter Power Workout

Deadlift- 1x8@225, 2x5@315 lbs
Machine Straight Leg Cows- 1x20@230, 1x12@270, 2x10@290 lbs
BB Incline Bench Press- 3x5 @ 225 lbs
Pullups- 3x5 (+2neg) @ 40 lbs
Leg Press- 3x12 @ 450 lbs
HS Machine High Row (Neut Grip)- 3x6 @ 220 lbs
DB Shoulder Press- 2x8 @ 80 lbs
Seated DB Curl- 2x5 @ 40 lbs
Skull Crusher- 2x8@90 lbs

Take 3-4 minute rests between sets.
Have the same pre and post workout nutrition as per the full Power Workout.]]> Wed, 15 Oct 2008 15:30:59 -0400 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1347 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1331
The routine should take about two hours to complete. That’s not because you’re exercising that long, but rather because you require longer rest periods between set due to the heavy loads. I’d recommend 4-5 minute rest periods.

Along with the actual exercises, the PWO includes specific nutritional instructions. They are as follows:

1. Some kind of a carb load is to be done on the prior day.
2. A carb meal is to be eaten 2 -3 hours before the workout.
3. A beverage consisting of 10-20 g of a protein isolate combined with 30 g dextrose and 5 g of creatine in water only is to be taken 30 minutes prior to the workout.
4. Between 1.5 - 2 liters of water with 40-100 g of dextrose is to be sipped over the two hour period during the workout.
5. A post-workout shake containing 40-50 g of protein isolate with an optional 20 g of dextrose or maltodextrin and 1 – 2 T. flax oil is to be consumed immediately following the workout.
6. A full meal is to be eaten approximately 1 hour after the workout. Try to have 20 g of high quality protein food (eggs, tofu, tempeh, etc.) with plenty of lightly steamed (or raw) vegetables and some plenty of fat (10-15 g Omega6, 9, or SFA).

NOTE: The original idea for this workout comes from fellow fitness nerd Lyle McDonald at www.bodyrecomposition.com .

]]> Mon, 29 Sep 2008 17:17:21 -0400 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1331 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1322 It is designed to increase strength, and to break a strength plateau.

• Almost all the rep ranges are 5, which means you're at or almost at failure on the 5th rep. This constitutes very heavy weights.
• Rest periods should be 3-4 minutes between sets, best monitored with a stopwatch.
• I like to have a carbup the day before, and have a carb meal (oatmeal) the morning of the workout. I want those carb tanks to be full.


Muscle--Exercise--Sets x Reps @ Weight
quads- Squat - 1x12@225, 2x12@275
calf- Machine Cows - 1x20@210, 1x12@250, 2x10@270
chest- BB Incline Bench Press - 2x5 @ 225
back- Pullups - 3x5 (+2neg) @ 35
chest - DB Flat Bench Press - 2x5 @ 110
back- Machine High Row - 3x6 @ 205
quads- Leg Press - 3x12 @ 5pl (450 lbs)
delts- DB Shoulder Press - 2x5 @ 80
bicep - Seated DB Curl - 2x5 @ 40
tricep- Skull Crusher - 1x10@80, 2x8@90


For legs, I wouldn't recommend 5s for squats unless you're up for it, but I would recommend 5s for leg press. The reason I don't squat 5s is only because of my recent knee surgery and the advice of my surgeon.
For calves, I don't do 5s because it's too hard on the ankles.
For triceps, I don't do 5s for skull crushers because it's too hard on the elbows.
]]> Sun, 21 Sep 2008 19:06:20 -0400 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1322 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1320

Monday
Incline Bench Press 7-7-7-7
Cable Crossovers 15-15-15
TBAR Row 6-6-8-12
Pullups 10-10-10
Cable Side Lateral Raise 12-6-10-10

Tuesday
Leg Press: 4x12
Donkey or Standing Calf Raise: 4x20
Squats: 3-4x12
Seated Calf Raise: 3x20
Single Leg Extensions: 4x15

Wednesday
DB Shoulder Press 12-7-10
Unilateral DB Row 8-10-12
Machine Lateral Raise 10-10-10
Bilateral Mach Row 15-10-8-12
Chest Press 8-8-10-15

Thursday
Legs, same as Tuesday

Friday
DB Incline Press 7-7-12-12
Seated Cable Flys 15-15-15
NG Pullups 12-12-12
Seated BB Shoulder Press 10-5-8-10
Rear Delt Machine 6-10-12-8]]> Thu, 18 Sep 2008 09:32:04 -0400 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1320 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1318
Leg Workout:
Leg Press: 4x12 @5 plates (450 lbs)
Donkey or Standing Calf Raise: 4x20 @220 lbs
Squats: 1x20 bar only, 2x12 @135 lbs, 1x12 @225 lbs, 2x12 @275 lbs, 1x20 bar only
Seated Calf Raise: 3x20 @ 90 lbs.
Single Leg Extensions: 4x15 @60 lbs.

This is a post-surgery specific routine for me only. Normally, I would recommend variation of rep ranges, but my surgeon is keeping me in 12 rep range for most exercises.
]]> Wed, 17 Sep 2008 10:40:01 -0400 http://vegetarianbodybuilder.ipbhost.com/index.php?showtopic=1318