Eclipseguy

Can I post my own?

 

My 5RM

bench press: 70lbs (touching the chest)

deadlift: 75-80lbs barbell resting at the floor at each rep (should I not rest the barbell in the floor after each rep?)

military press: 40lbs

squat: 40lbs (using that heavy olympic bar, knees beyond parallel to the floor)

pullups: 5 reps (underhand shoulder width grip, bodyweight only)

dynamic rows: I dunno exactly how to perform dynamic rows, but I can do barbell rows at 70lbs with upper body close to being parallel to the floor.

 

All weights does not include the weight of the bar. Squat is the only exercise where I use that damn heavy olympic bar.

Did you weigh the Olympic bar yourself? That's the only way to know for sure what is the weight. Don't trust the average gym instructor do weigh it. I've never seen anyone locally weigh a bar...let alone think to weigh it. I've found that most people "know" the weight from the word of someone else...but they can't ever trace back who originally knew the weight

one main thing here is to eat... make sure that you eat or else you can't recuperate as effectively... I am getting stronger i think... My bench is at 230 pounds at 5 reps... very nice... the tabata is a nice workout too... a bit on the straining side...

Lot's of questions...I'll get to the ones I've missed earlier when I come back later, but this struck me.

Why are you doing 230lbs for 5 already for bench? I think (didn't double check yet) that this is supposed to be in the later weeks.

well even actresses are using hgh. i have a friend that supplies hgh to models in los angeles. this is how many of them get into shape now days. anna nichole smith is one of his clients

There is a difference between 2IU per day for youth preservation and 16IU per day for bodybuilding. A little HGH is fine....a little too much...."Holy crap! Mr Olympia swallowed a watermelon!"

I've been trying to open my e-mail for the past 2 hours to recover photos I need from a photoshoot to finish up a couple of articles...yet I cannot :grr: :grr: :grr:

Therefore, I'm bored....and will write up weeks 3 and 4 of EQUUS' program

Week 3:

EQUUS WEEK THREE:

Format - Weights x reps x sets

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

Bench: 115x5, 135x5, 155x5, 185x5, 225x5

Squat: 200x5x5 (warmup 115x5, 135x3, 165x1)

Row: 180x5x5 (one warmup set of 135lbs)

Workout 2 (wednesday)

Deadlift 175x5x5 (this is WEAK...if you feel the need, jump up 10lbs on top of this)

Squat: 170x5x5

Military press: 125x5x4 (4 sets)

Pullups: +25lbs x5x5

Workout 3 (friday)

Bench: 215x5x5

Squat: 115x5 135x5, 155x5, 170x5, 215x5

Row: 135x5, 145x5, 155x5, 165x5, 195x5

Minor changes, but they are significant. Week 3 is now getting tougher. Tell me if you fail, if ever. You should be eating 6 times per day with a balance of protein and carbs.

Week 4:

EQUUS WEEK FOUR:

Format - Weights x reps x sets

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

Bench: 115x5, 135x5, 155x5, 185x5, 230x5

Squat: 210x5x5 (warmup 115x5, 135x3, 165x1)

Row: 190x5x5 (one warmup set of 135lbs)

Workout 2 (wednesday)

Deadlift 185x5x5 (this is (STILL) WEAK for a man of your girth...if you feel the need, jump up 10lbs on top of this)

Squat: 175x5x5

Military press: 130x5x4 (4 sets)

Pullups: +30lbs x5x5

Workout 3 (friday)

Bench: 220x5x5

Squat: 115x5 135x5, 155x5, 185x5, 225x5

Row: 135x5, 145x5, 155x5, 175x5, 205x5

If you can't get these weights for these two weeks, YOU SUCK....and a horse whipping will follow!

Eat big to get big. You'll have plenty of time for fat-loss/conditioning later where we'll thoroughly test your mental/physical sanity. It's here where you'll have plenty of time to curse our ancestors for creating our existance and brain-childing of such a maddening phase 3. Weird thing is that phase 3 is like heroin...once you start...

1. Ah, but since I've been lifting for only a year, I'll just stick for less than an hour. :goatee: For the years to come, I need to have more experience, strength, mass etc. to work longer (elite, as EG said).

 

2. OT (just curious): what is "padawan"? Is that a local word?

1) Beginners can work out longer...elite athletes need to train for 30-40 minutes, then take an hour break...then train again for 30-40 minutes. This is Eastern research related to free testosterone levels in the bloodstream.

2) Padawan = apprentice training to be a Master :goatee:

You won't need equipment; the use of free weights should be the core of your training. The thing with these equipment/machines is the movement is anchored in a confined route or path and your body or any bodypart that is being exercised does not fully support the weight throughout the range of motion. The work of other stabilizer/accessory muscles is eliminated.

 

Anyone, am I right?

100% correct. Machines will cause imbalances that will likely lead to later injury. The only good machines are those that are not guided, such as cable and pulley systems. Unfortunately these are usually limited to the cable crossover systems, and that's 5% of the machines in most local gyms.

Machines are basically for people who don't know what they are doing, and allow health clubs to "babysit" as many members as possible since it gives the member the perception that they are effectively training their body.

For stability, balance, and aesthetics, the only options are pulley systems and free weights.

EQUUS WEEK TWO:

Format - Weights x reps x sets

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

Bench: 115x5, 135x5, 155x5, 185x5, 220x5

Squat: 190x5x5 (warmup 115x5, 135x3, 165x1)

Row: 170x5x5 (no warmup since rows follow squats)

Workout 2 (wednesday)

Deadlift 165x5x5

Squat: 155x5x5

Military press: 120x5x4 (4 sets)

Pullups: +20lbs x5x5

Workout 3 (friday)

Bench: 210x5x5

Squat: 115x5 135x5, 155x5, 170x5, 205x5

Row: 135x5, 145x5, 155x5, 165x5, 185x5

Minor changes, but they are significant. Week 2 is still easy. Week 3 gets tougher with a few PR's, and then Week 4 will be difficult as all of your lifts are PR's.

1. Are all of those exercise being done in one session ?If he does all of that exercies in one session, I bet that would take more than an hour? A workout should only last in less than an hour. Anyone, am I right?

 

6. 200 ab crunches (oh, I thought that is just one set, there's another one :sick: ) Abs are made of fast twitch fibers and these fibers are best stimulated with heavy and less reps. Anyone, am I right?

 

To learn is to unlearn. :goatee: Yes, master Yoda. I'm learning now.

1) Not necessarily. This is very much a grey area. Many of us have been progressing for years while letting workouts go 1.5 hours. Part of this research is related to Olympic weightlifting and has not been thoroughly reviewed. It is mainly for the elite level athletes...not necessarily for beginners.

6) Abs are indeed fast twitch and respond to brief and intense stimulus....like keeping you from falling over when performing the military press or squat. Very good my young padawan

I was fortunate to be back in the gym last Thursday and when I weighed myself, I lost so much weight... Im worried that I'm losing muscle mass instead of fat cause I haven't worked out since two weeks ago... anyway, work has been :evil: have to pass these FCS, PLF, CB1 and CB2, MVS and Z-OS and i'll be doing this for 3 mnths! and I'm still on my 2nd week... tsk tsk

 

Anyway, EG, I have read your article about Military Press in Metro Him... It sounds new to me so i tried it last thursday... bypassing my usual shoulder routines... but my concern is will it work if I just do that alone and the rest of my program is still the usual thing that i do...?

This will be the format for your chest/shoulders/triceps day. The article informed you as to how you'll do some bench press or parallel bar dips to follow your military pressing (shoulder/tricep) specialization.

You should be doing squats, deadlifts, dynamic rows, and pullups as well when you can incorporate them.

A sample program would be (with respect to that shoulder specilization):

Monday:

Military press (optional bench press)

Volume Squats

Pullups or Dynamic rows....pick one (for Volume)

Wednesday:

Bench press (if not done on Monday) at the same volume as prescribed on Monday

Deadlifts

Pullups or Dynamic rows (the opposite of the one you did on Monday)

Friday

Military Press (optional bench)

Intensity Squats

Pullups or Dynamic Rows (Intensity)

Again, the object of this program is to focus on developing your deltoids and triceps. No other shoulder or arm work should be done or you'll overtrain. To focus on one specific area of the body is the true definition of "bodybuilding"...especially for us drug-free model aspirees...

m not overly sore... just not used to the pace... are you suppose to really do the one minute rest between sets? its seems a bit of a killer and my ears were ringing from the pressure but was able to finish the sets...

If you think that's bad, wait until you get to Phase 3! It's like 50 Turkish midgets are stomping on your forehead once you finish a 10x10 with heavy squats or deadlifts

That's right. I only answered pyramiding and 8 sets and below because it seems from his current routine, he does not know that one good way to train is to lower your reps and increase your weights. As for the 5x5, I'm going to draw up a routine based on it this weekend. I'll be doing that for the next 4 weeks (hopefully for a longer time :thumbsupsmiley: )

 

Here's my questions:

Would you recommend a 5x5 routine 4x a week (Monday/Tuesday, Thursday/Friday)? If yes, what do you suggest for a split there? I'm thinking of this?

 

Monday - Upper

Tuesday - Lower

Wednesday - off

Thursday - Upper

Friday - Lower

Can I throw in some isolation exercises anywhere in a 5x5 routine? Would it be helpful or I'm getting enough from the compounds I'm doing with a standard 5x5 routine? I've seen 5x5 routines with barbell curls and triceps pushdowns. If yes, do I have to do it in a 5x5 format?

You won't need isolation exercises. Isolation is a myth, btw. One of my Assistant Coaches has managed to increase his biceps from 15.5" to 17" in 6 months by doing only rows, presses, and pullups in our various phases of training. He had many years of training prior to coming to train with us and was competitive. He is also drug free and plans to compete in the Jr. Nationals where qualification for the World's will be drug tested with respect to the IPF.

What you've read is what is "allowed" (but frowned upon) with respect to the 5x5. In other words, exasperated coaches let their athletes do "beach" work so they stop whining It makes no difference in your development....and is more for placebo effect.

I suggest that you stick to 3 days of training per week. The 5x5 seems simple, but can get brutal toward the end of the 3rd and 4th week, especially if you are an experienced trainee.

Advanced 5x5's are what we do for Phase 2. This must be administered in person since it is highly technical in nature. There is a simple 3x3 that people can do for their phase 2, but it's not nearly as effective as a tailored progression.

m not overly sore... just not used to the pace... are you suppose to really do the one minute rest between sets? its seems a bit of a killer and my ears were ringing from the pressure but was able to finish the sets...

1-2 minutes of rest between pyramid sets.

5-10 minutes between heavy sets.

Always do a couple of 3 rep progressive warmup sets before volume (constant weight) sets.

Not if you lead with deadlifts first...then pullups. Deadlifts will "pre-exhaust" the lats and traps...leaving the biceps standing alone for a serious beating My Assistant Coach Aga can do 120lbs plus his bodyweight of 145lbs (lean at 5'2"). Needless to say that after 6 months of training, his arms grew from 15" to 17"...and lean.

Plus...wait until you do 6x10 or 10x10 with a weight of something like 315 for deadlift, as in 100 reps of 315lbs for a total tonnage of 31,500 lbs per workout of total work like we do in our Phase 3...with 3 minutes between sets

If that doesn't create lat/trap...and overall soreness like you've never felt before....check your pulse

why do you want a joint bicep and back work out? the bicep naturally expires faster than the back due to ratio of muscle size thus leaving the lats wanting for more... doesn't that basically "underwork" the back?

Not if you lead with deadlifts first...then pullups. Deadlifts will "pre-exhaust" the lats and traps...leaving the biceps standing alone for a serious beating My Assistant Coach Aga can do 120lbs plus his bodyweight of 145lbs (lean at 5'2"). Needless to say that after 6 months of training, his arms grew from 15" to 17"...and lean.

Hi, inquire lang po... im interested in losing weight and basically to be more fit. Do you know any affordable gym which offers aerobics or t** bo? I live and work in Makati area but Fitness First is way out of my budget...

 

I would appreciate any suggestions... thanks

If you want to lose weight and keep it off, aerobics is not the way to go. You'll be better off doing strength training. I've trained dozens of ladies using strength training techniques to speed metabolism, build the butt, and reverse osteoporosis. If you are going to do aerobics, do belly dancing since it's done with bare feet. Rubber/athletic shoes cause more injuries than anything else in sports or fitness. If you do belly dancing, you still need to do strength training for balance.

I don't know of any good gyms in Makati however.

I think I have seen this routine/program somewhere in the net (goes by the name 5 x 5 ). I guess I look for it and read the mechanics/theory/principles whatever of this one before I would go asking more questions here.

 

Just some few simple questions:

I have read a lot of times that our lower body is composed of many slow twitch (spelling check, anyone ) fibers and the way to train these muscle type is through high repetitions (12 and above)? So how squats have gone to 5 reps only with heavy weights? Or is the number of sets will make it look like with a "high repetition" routine for squats?

 

Squats 3 times in a week? :sick: Well, it's not that I already have my own take on this. I'm just curious EG or Olympus, could it lead to overtraining? (the dreaded word in weight training :goatee: )

It can lead to overtraining how? The problem is that people lead you to think this since they rest one week after doing 30 sets per body part. Here we're doing 15 total sets of squats, and only 6 of those 15 sets are tough....again spread out over 3 sessions. It's over-reaching, not overtraining and we've done it successfully for hundreds of individuals at our gym alone, not to mention the near 1,000,000 NCAA athetes abroad throughout history who followed it or something similar. In fact, the 5x5 is engineered by Coach Bill Starr, arguably the greatest strength coach who ever lived. His program is 30 years old. We have a modified version of it that we use for our Phase I of training.

Notice that we do a volume day, a lesser conditioning day, and then an intensity day. Notice also that we work the entire body 3 times per week. Again, I have heavyweight bodybuilders and URCC fighters who follow a similar protocol. I can't imagine most beginners who wouldn't be happy with even 20% of their muscle mass

The lower body is not primarily slow twitch fibers. The hamstrings and glutes are predominantly fast twitch fibers. Most slow twitch fibers can take on a fast-twitch characteristic, meaning that they will begin to respond to weights in a low-rep range over time.

Do a Google search on the Bill Starr 5x5 for a bunch of good overviews. Again, it is only 1 component of our basic programs.

the average person? average person where? kung average person in a bar in pebble beach then we all look like s@%t compared to them... kung average person in a war torn, famine infested area then we all definitely look better than them... i don't believe in looking better than the average person... I always believe in looking better than what you used to look like in the past... Self improvement both physically and mentally is what everyone should constantly be striving for... we have a term in rock climbing... "you always compete against your last climb..." meaning every time you climb, you should climb higher or reach higher than the last time... always pushing your limit... always becoming better...

I was thinking Mogudishu like in Black Hawk Down "Sergeant Eversman, you really like the skinnys ?"

I can't believe he had the nerve to post that either. Unbelieveable....almost.

You are exactly right. It's easy to look better than the average person. Most people can do that by being skinnier than a bean-pole. Others can do it simply by training intelligently for 4-8 weeks and getting more results than someone else from an ordinary Rizal gym can do in 4 years.

And know this...if you are not benching 245 for 5 reps by the time you get to Eclipse with your natural size, we'll have a whole gantlet of Tabata waiting for you.

Go Eguus! Hope you get good results!

 

EG, yung weights ba is in lbs? ang bigat pala ng mga binubuhat nyo

bench press ko kasi is 20 lbs lang (kakahiya) pero 12 reps 4 sets. a month ago nga 10 lbs lang so i consider it accomplishment na din na tumaas strength ko.

 

thanks.

 

ps.. which is better? dumbels or barbels para sa bench press / chest press?

 

thanks again.

Yep...those are in lbs. We all had to start somewhere. When I began training I could only bench press 75lbs with a barbell. This is what I can remember. Part of my memories can only envision me struggling with the bar It has been 16 years, and I started without help from anyone, so the memories are fuzzy.

Now I can bench press 325lbs without special gear and including a slight pause at the chest and without spotter...at 185lbs bodyweight....and my back isn't really arched like you'll see a powerlifter arch their backs.

Good things come to those who wait, and if they want it bad enough.

Again, we all had to start somewhere.

did the first day today... nice... the squats were killers... i have weak legs... otherwise, pretty good... but it seems like m not as tired as i should be... no rush though... will give it some time..

Finish it up with Tabata for 4 minutes if you want to crawl out of the gym :cool:

Seriously...the problem with most people is that they think that they need to be anniliated to stimulate their body for size and strength. There could be nothing further from the truth. The principle for progress is to stimulate, not anniliate. But then again, you can't help that feeling with our Phase 3 training....where most guys run to puke at least once throughout their course :goatee:

Format - Weights x reps x sets

 

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

 

Bench: 115x5, 135x5, 155x5, 185x5, 215x5

 

Squat: 180x5x5 (warmup 115x5, 135x3, 165x1)

 

Row: 160x5x5 (no warmup since rows follow squats)

 

Workout 2 (wednesday)

 

Deadlift 155x5x5

 

Squat: 155x5x5

 

Military press: 115x5x4 (4 sets)

 

Pullups: +15lbs x5x5

 

Workout 3 (friday)

 

Bench: 205x5x5

 

Squat: 115x5 135x5, 155x5, 170x5, 195x5

 

Row: 135x5, 145x5, 155x5, 165x5, 175x5

Feel free to ask questions.

Note that this training program starts out easy, and then gets hard in the 3rd-5th week. The reason for this is that the first two weeks is to deload your nervous system from the previous overtraining you've likely been doing :goatee:

yahoo!!! Lets see what this work out program will do to me... now time to look for my emergency steroid pack...

If you weigh 200lbs now and cannot deadlift at least 400lbs raw after 5 months, you had better focus, as we'll be administerin' a whoopin' if you don't

Keep talking about steroids, and I'll set your deadlift goal to 600lbs :hypocritesmiley:

ah flavor pla kala ko ung paraan ng pagluto e sus! dmi flavors un may menudo pa nga e and ang dali lng gwin..

Just eat 5-6 times per day and get about 50 grams of carbs and 30 grams of protein per meal. Your training will take care of the rest. You don't need supplements. Real food is the key. Myself and the rest of the Eclipse coaches and regulars are living proof of that, and we'll put ourselves up against any gym, any day of the week...in a steroid tested competition, of course

looking forward to it bud...

Format - Weights x reps x sets

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

Bench: 115x5, 135x5, 155x5, 185x5, 215x5

Squat: 180x5x5 (warmup 115x5, 135x3, 165x1)

Row: 160x5x5 (no warmup since rows follow squats)

Workout 2 (wednesday)

Deadlift 155x5x5

Squat: 155x5x5

Military press: 115x5x4 (4 sets)

Pullups: +15lbs x5x5

Workout 3 (friday)

Bench: 205x5x5

Squat: 115x5 135x5, 155x5, 170x5, 195x5

Row: 135x5, 145x5, 155x5, 165x5, 175x5

Feel free to ask questions.

Obvious juicer

 

http://www.thebiguniverse.com/coleman/transform.html

Look at how the muscles in his face grow (he almost doesn't look like the same guy) and his waist grows huge. This is the result of human growth hormone. Even some of the bodybuilders here are using it. The winner of the Mr. Philippines 2005 in the heavyweight division has protruding forehead. You'll know what I mean if you can see his pictures from 3 years ago. It's getting out of control....even here

I'm not a CSCS, but I read their manual before...and it's basically a college level biology course with a little chemistry and physiology, physics/menanics, and kinesiology thrown in for good measure. Very theoretical yet not much practical wisdom.

 

So in other words, you'll get your certification and then you'll think "now what?".

 

Exactly. You need experience. Most people who have read fitness magazines for at least 2-3 years have already read all of the "tidbits" and other subjects covered in a CSCS. It's why I say that a CSCS is a good start, but it still doesn't give you a roadmap for success. The rest is up to you to figure out through trial and error.

 

Even the CSCS is not recognized internationally. Most top strength and conditioning coaches over the age of 40 (which are probably 90%) do not have a CSCS. They just have some sort of science degree plus decades of experience working with athletes.

I think the forums are messed up...this reply was in response to a question by DJ25 that has since vanished