training volume on HRT

[babyface58]

I never train less than 10 reps on anything! At my age, that is just asking for trouble.

For me this is not about "lifting weight" it is about "training the body part."

I am and always have been a bodybuilder so I do not care about how much weight I actually lift. I train the muscle according to how it feels and for me that is best in the 10 rep range.

It is all about goals and picking the right actions to get you closer to your goals. That is why I do what I do.

Cool, just curious what your training philosophy was. I'm about to start a bulking phase so I think I'm going to try it your way for a few months and see what kind of results I get.

I also train for size as well and don't care about how much weight I can lift. But my understanding was that it's best to throw some strength training in there so you can make progress on your lifts faster so that's just what I've always done.

But damn you've got the results to prove what you're doing works so like I said I'm going to give it a try shooting for 10 reps per set.

I think I might start with a 3-day split to start since I'm not on T and have been classified as an ectomorph.

Thanks again for the info, extremely helpful.

 

[jomamma007]

Chip is right, I don't train large body parts twice a week. **Sometimes I will hit smaller body parts twice a week** but that is rare too.

My routine varies throughout the year based on which of the three phases I am in at the time.

My three phase are - Heavy (6 months), Diet (3 months), Rest (3 months)

Heavy is focused on heavier weights and straight sets with more rest between sets. In this phase my calories are higher and I look to try to improve on weak points.

Diet phase is much more focused on supersets and dropsets with little rest. The idea is to work toward a semi-contest condition. Lower calories.

Rest phase is a time for experimentation. I try a lot of different things in this time with the idea of finding new ways to improve my train and I use this time to evaluate and set new goals. Your body always needs some downtime.

My Heavy Routine (which I'm in now) looks like this...

Chest/Tris - Monday
Flat Bench 3 sets X 10 reps 275 lbs
Incline Bench 3 sets X 10 reps 225 lbs
Dumbbell Flys 3 sets X 10 reps 70s
Cable Crossovers 2 sets 25-30 reps 30 lbs
One arm Db Extensions 5 sets X 10-20 reps 25
Cable Pushdown 3 sets X 10-15 reps 70 lbs
Tricep Dips 3 sets X Max Reps Body Weight

Back/Bis - Tuesday
Lat Pulldowns 3 sets X 10-12 reps 260 lbs
Bent Barbell Rows 3 sets 15 reps 225 lbs
Cable Rows 3 sets 10 reps 200 lbs
Standing Curl Bar Curl 3 sets X 12 reps 115 lbs
Scott Bench Curls 3 sets 12 reps X 12-15 reps 85 lbs

Shoulders/Traps - Thursday
Dumbbell Lateral Raise 3 sets 10-12 resp 60s
Machine Lateral 3 sets 15-20 reps 130 lbs
Seated Dumbbell Front Raise 3 sets 10-15 reps 35s
Hammer Machine Press 3 sets 10-20 reps 275 lbs
Shrugs 3 sets X 20 reps 315 lbs

Legs
Squats 4 sets 10 X 405 lbs
Leg Extensions 3 sets X 15-20 reps 150lbs
Seated Leg Curl 3 sets X 12-15 reps 210 lbs
Standing Calf Raise on Smith Machine 5 sets X 15-20 315 lbs

Do you lift until failure or just before. Also if not is that because of your age, or do you just not find it effective. Isn't Hammer Machine Press just a shoulder press

 

[cashout]

Do you lift until failure or just before. Also if not is that because of your age, or do you just not find it effective. Isn't Hammer Machine Press just a shoulder press

Failure always - rep numbers are really just estimates or targets. On some sets I may actually fail at 11 reps or 9 reps and have to do a "rest-pause" rep to get 10.

Hammer Press is a little different - it is an arc-linear motion not a liner movement like a traditional barbell shoulder press. Also notice the rep range - it is used as a "rep out" type of exercise at the end of my shoulder routine just for a good squeeze and pump.

 

[cjw2021]

If you have the energy to work every body part twice a week you definitely aren't working out hard enough when you're in there.

 

[jomamma007]

Chip is right, I don't train large body parts twice a week. **Sometimes I will hit smaller body parts twice a week** but that is rare too.

My routine varies throughout the year based on which of the three phases I am in at the time.

My three phase are - Heavy (6 months), Diet (3 months), Rest (3 months)

Heavy is focused on heavier weights and straight sets with more rest between sets. In this phase my calories are higher and I look to try to improve on weak points.

Diet phase is much more focused on supersets and dropsets with little rest. The idea is to work toward a semi-contest condition. Lower calories.

Rest phase is a time for experimentation. I try a lot of different things in this time with the idea of finding new ways to improve my train and I use this time to evaluate and set new goals. Your body always needs some downtime.

My Heavy Routine (which I'm in now) looks like this...

Chest/Tris - Monday
Flat Bench 3 sets X 10 reps 275 lbs
Incline Bench 3 sets X 10 reps 225 lbs
Dumbbell Flys 3 sets X 10 reps 70s
Cable Crossovers 2 sets 25-30 reps 30 lbs
One arm Db Extensions 5 sets X 10-20 reps 25
Cable Pushdown 3 sets X 10-15 reps 70 lbs
Tricep Dips 3 sets X Max Reps Body Weight

Back/Bis - Tuesday
Lat Pulldowns 3 sets X 10-12 reps 260 lbs
Bent Barbell Rows 3 sets 15 reps 225 lbs
Cable Rows 3 sets 10 reps 200 lbs
Standing Curl Bar Curl 3 sets X 12 reps 115 lbs
Scott Bench Curls 3 sets 12 reps X 12-15 reps 85 lbs

Shoulders/Traps - Thursday
Dumbbell Lateral Raise 3 sets 10-12 resp 60s
Machine Lateral 3 sets 15-20 reps 130 lbs
Seated Dumbbell Front Raise 3 sets 10-15 reps 35s
Hammer Machine Press 3 sets 10-20 reps 275 lbs
Shrugs 3 sets X 20 reps 315 lbs

Legs
Squats 4 sets 10 X 405 lbs
Leg Extensions 3 sets X 15-20 reps 150lbs
Seated Leg Curl 3 sets X 12-15 reps 210 lbs
Standing Calf Raise on Smith Machine 5 sets X 15-20 315 lbs

What's your calorie intake during these phases?

 

[cashout]

What's your calorie intake during these phases?

Heavy - 3200
Diet - 2500
Rest - 2800-3000

Protien and fats remain constant only carbs change in each phase.

 

[jomamma007]

Heavy - 3200
Diet - 2500
Rest - 2800-3000

Protien and fats remain constant only carbs change in each phase.

180 7% body fat and you can gain easily on 3200? Is that keeping fat gain to a minimum and getting slow steady gains, because 3200 seems kinda low for someone as big as you. What do you keep your protein and fats at per lb of lbm?

 

[cashout]

180 7% body fat and you can gain easily on 3200? Is that keeping fat gain to a minimum and getting slow steady gains, because 3200 seems kinda low for someone as big as you. What do you keep your protein and fats at per lb of lbm?

I'm not looking to gain any weight. I don't "bulk" like some of these guys talk about. That is a term for just "getting fat." I'm not competing anymore. I'm 41 years old and to carry any more weight than I do would not be a healthy long term proposition.

My body fat never gets above 9%. There is no point getting fat.

My heavy phase is about reps schemes and tempo.

Protein is 250 - 275 grams per day and fat is always less than 50 grams per day.

 

[jomamma007]

I'm not looking to gain any weight. I don't "bulk" like some of these guys talk about. That is a term for just "getting fat." I'm not competing anymore. I'm 41 years old and to carry any more weight than I do would not be a healthy long term proposition.

My body fat never gets above 9%. There is no point getting fat.

My heavy phase is about reps schemes and tempo.

Protein is 250 - 275 grams per day and fat is always less than 50 grams per day.

Now tell me, are you against fats? Now a days people talk about how fats are the bees knees, and I know they are great (they regulate hormones and lube joints, whatever whatever), but it seems people are advocating higher intakes now then back in the day. I hear at least .5grams of fat per lb of body weight and upwards to 1 gram. I have always been a fan of getting fats from say lean meat, eggs, fish, etc other than adding it, like nuts, oils, and such. Basically eating "lean" protein and carbs and getting your fats inadvertently through them. Whats your take? Do you eat the same on off days as well?

 

[cashout]

Now tell me, are you against fats? Now a days people talk about how fats are the bees knees, and I know they are great (they regulate hormones and lube joints, whatever whatever), but it seems people are advocating higher intakes now then back in the day. I hear at least .5grams of fat per lb of body weight and upwards to 1 gram. I have always been a fan of getting fats from say lean meat, eggs, fish, etc other than adding it, like nuts, oils, and such. Basically eating "lean" protein and carbs and getting your fats inadvertently through them. Whats your take? Do you eat the same on off days as well?

I've always been a low-fat guy. Mine come through lean proteins as you mentioned plus I supplement extra fish oils.

I have done this for 26 years and experimented with just about everything in between. For me, I've always come back the to the low fat position as it works best for me.

I do eat the same on off days as well. In 26 years, I've rarely ever had a "cheat day." Maybe a semi-cheat meal just to be polite to my host but those are so far and few between I can't remember the last one. I have never had the desire nor seen the need.

 

[cjw2021]

If I'm trying to gain I go 5k+ cals.

 

[jomamma007]

I've always been a low-fat guy. Mine come through lean proteins as you mentioned plus I supplement extra fish oils.

I have done this for 26 years and experimented with just about everything in between. For me, I've always come back the to the low fat position as it works best for me.

I do eat the same on off days as well. In 26 years, I've rarely ever had a "cheat day." Maybe a semi-cheat meal just to be polite to my host but those are so far and few between I can't remember the last one. I have never had the desire nor seen the need.

So you think the foods you eat are more important than total caloric intake as well as macro, micro nutrient ratio? isn't 500 cals of mcdonalds the same as 500 cals of chicken breast brown rice and veggies (assuming they both have say 20f/60p/100c). Of course mcdonalds quality of food is a different story..

 

[cashout]

So you think the foods you eat are more important than total caloric intake as well as macro, micro nutrient ratio? isn't 500 cals of mcdonalds the same as 500 cals of chicken breast brown rice and veggies (assuming they both have say 20f/60p/100c). Of course mcdonalds quality of food is a different story..

I have no idea where you came up with that conclusion.

 

[jomamma007]

I have no idea where you came up with that conclusion.

It was a poorly worded question, but I kind of assumed as you said you haven't had a "cheat" day in 26 years

 

[Packgus]

500 cals of McDonalds is going to spike your insulin levels alot more than the chick breast and brown rice therefore causing more net fat gain on your body. Not to mention other problems like trans fats and less protien etc

 

[grilla_b]

I do eat the same on off days as well. In 26 years, I've rarely ever had a "cheat day." Maybe a semi-cheat meal just to be polite to my host but those are so far and few between I can't remember the last one. I have never had the desire nor seen the need.

Dude you are a machine! is it the bodybuilding discipline that keeps you away from the junk food or do you just have no desire for it?

When I competed i was able to go 4 months without 1 cheat but after the contest i lost all control and ate everything in sight like there was no tomorrow. Wasn't the healthiest thing to do.

I couldn't imagine eating that way for 26 years!

 

[TR2838]

That's some crazy discipline!! Cashout, I appreciate you helping out on this forum.. It's pretty obvious you don't have anything to learn from us.. It's really cool that you take time to answer our questions..

Would you mind posting a sample of a typical days meals?

 

[cashout]

Dude you are a machine! is it the bodybuilding discipline that keeps you away from the junk food or do you just have no desire for it?

When I competed i was able to go 4 months without 1 cheat but after the contest i lost all control and ate everything in sight like there was no tomorrow. Wasn't the healthiest thing to do.

I couldn't imagine eating that way for 26 years!

I started bodybuilding when I was 15 years old. For me it has been the framework through which all my subsequent successes have been achieved.

It is not a hobby or something I do. It is who I am. I learned discipline, commitment, the scientific method, process-orientation, strategy, ALL FROM BODYBUILDING.

Now here is the kicker, my genetics suck for body building. I have thick skin, big joints, a broad waist, a narrow shoulders, and short muscle bellies.

Despite all my genetic limitations,I competed successfully at the national level because I applied all the things that I learned in the gym and through my study of bodybuilding consistently and without waiver where others could not maintain such a focus.

I applied the same knowledge and focus to my studies when I was in college and graduated summa cum laude 3.976/4.000 from one of the best Universities in the country. Same for Grad school when I earned my PhD.

Along the way, I took the same approach to the business we started, grew, and sold for $$$$$. I retired at 30 years old - that is why my screen name is Cashout. It is an inside joke between my attorney and I.

Bodybuilding is what has made me the person I am and I only know how to be me. The best part, and the hardest thing for most folks to understand is that I love being me! I am not "missing out" or "give up" anything. I wouldn't choose to live any other way.

 

[cashout]

That's some crazy discipline!! Cashout, I appreciate you helping out on this forum.. It's pretty obvious you don't have anything to learn from us.. It's really cool that you take time to answer our questions..

Would you mind posting a sample of a typical days meals?

Started a Diet Phase this morning so here is what today will be...

This is copied directly from my Excel Spreadsheet so I hope it copies well.


Pro Carbs Fat Cals
7:00 AM
1/2 cup whole oatmeal 2.5 27 6 201.5
1 scoop Cinnamon Swirl Whey Protien 20 4 4 156
6 oz Egg Beaters 24 4 0 140
47 35 10 497.5

9:00 AM
Whey Protien Shake 46 4 3 277

11:00 AM
6oz chicken breast 40.5 0 4 238.5
Sweet potato 8 74 0 410
48.5 74 4 648.5
1:00 PM
Whey Protien Shake 46 4 3 277

3:30 PM
6oz pound chicken breast 40.5 0 4 238.5
Sweet potato 8 74 0 410
48.5 74 4 648.5
5:30 PM
Whey Protien Shake 46 4 3 277

282 195 27
Totals 1407.5 975 243 2625.5

 

[cashout]

It's pretty obvious you don't have anything to learn from us..

100% NOT TRUE.

I learn new things from my students every semester I'm in the classroom.

Likewise, I learn stuff from you guys as well.

That is what motivates me to keep teaching and coming back here.