Lean Bulk "hardgainer's" Recomp Workout

[JrBirdMan]

Thanks for the work you've done here D, you the man

[Right Hook]

Originally Posted by dinoiii

Any particular lifts you might have in question?

D_

I was thinking the following (put some possible suggestions into parenthesis):

5. Dips (decline bench?)
3. Lunge (step ups, or Bulgarian squats?)
1. Pull-Up (lat pulldown)
3. Bent-Over Row (1 arm DB Row?)
1. Good Morning (no clue? SLDL's maybe?)
3. Hyperextension (???)

Also what are the following (or at least brief descriptions):

1. Power Push ups
2. Suitcase deadlift (assume holding a db on one side and bending to the side....sorta like saxon side bends?)


Also is it me or does this seem high volume for a "hard-gainer"?

[dinoiii]

Alright something to work with outside of the questions I have been formulating for the Q&A through PM/emails.

Originally Posted by Travis

5. Dips (decline bench?)

Fine, if we use closer grip to tag triceps on final sets. Recall placement. Any reason you are adverse to probably the finest upper body mass-builder of all T-man?

3. Lunge (step ups, or Bulgarian squats?)

Step Ups are more a metabolic move, but Bulgarian Splits would probably be ok - inferior if your form is poor which is why I don't necessarily recommend it always as a greater part of people do them incorrectly.

1. Pull-Up (lat pulldown)

There is absolutely NO replacement for a pull-up and NO a lat-pulldown does NOT equate with a pull-up even remotely. If you cannot do them, learn really hard. I had many a person who claimed when training with me that they couldn't do that and unbeknowst to them, that merely incited me to duct tape their wrists to the pull-up bar until 100 reps were done and we would have been there all day unless they passed out, whichever came first. There is a moral to that story...if you don't see it - re-read.

3. Bent-Over Row (1 arm DB Row?)

Sure, but it tends to be more in isolation so it may not be the most ideal. Would probably preference you tried them; any rationale as to why you might be adverse to this movement?

1. Good Morning (no clue? SLDL's maybe?)

I thought that might be one you requested. I personally don't get anything with SLDL's and prefer not to use them with my clients and some of my more exotic creations weren't included for fear people wouldn't know how to perform them. High Platform or Vertical Leg Presses may be ok alternates. Glute-Ham Raise would probably be better yet still, but most don't care to do them because they hurt like a MOFO. Jefferson Lifts might be an option though its equal quads and hams and most people feel awkward as hell doing them.

That said, the limiting factor on these tension lifts tends to be the level of overload, so when measuring EMG the level of lifts when limited (hams tend to get most stimulation on high weight, less reps) paramters is using the highest EMG fiber recruitment offering.

3. Hyperextension (???)

Same as above.



Also what are the following (or at least brief descriptions):

1. Power Push ups

Plyo drill like a clap pushup without the necessary "clap" or you can include it (up to you).

2. Suitcase deadlift (assume holding a db on one side and bending to the side....sorta like saxon side bends?)

Literally one of the best oblique moves available that most find truly interesting yet difficult, but you would pick up the barbell (most won't be able to use weight on their initial attempts which is fine) like a suitcase from the floor and essentially squat to lift and lower the bar up to waiste height and back to the floor, etc... Don't presume it "easy" if you get a few reps out in a set of 20 and repeat of a circuit either.

Also is it me or does this seem high volume for a "hard-gainer"?

Nope - style of training dictates amongst other parameters:

Mon and Tues - collective 28 working tension sets
Wed - off
Thurs - metabolic series is really for GH induction as this is a suggested "recomp"
Ancillary Circuits are dictated by role and fiber type (think of it this way - you are on your feet all the time carrying your own weight; are your calves properly trained at that time or are you fully adapted to being on them for precipitous sessions?) Most downplay ancillary stuff and think this is tagged on ok at the end of sets; when was the last time anyone here left a calf-session or a forearm session (if you even have forearms to speak of) in literal pain? There is an alternative calf-session that was penned for CU, Issue II that you may have caught; if not - it will go into re-release with the evolution of the list server.



D_

[Right Hook]

Originally Posted by dinoiii

Fine, if we use closer grip to tag triceps on final sets. Recall placement. Any reason you are adverse to probably the finest upper body mass-builder of all T-man?

Shoulders. Seem to always be aggravated after doing them. I dont try to go below parallel. Its definitely a shoulder issue. Plus my gyms dip bars suck (wide wide grip no pads), the one draw back to the place. I'll give em another shot...

Step Ups are more a metabolic move, but Bulgarian Splits would probably be ok - inferior if your form is poor which is why I don't necessarily recommend it always as a greater part of people do them incorrectly.

Makes sense. Any issue with walking DB lunges?

There is absolutely NO replacement for a pull-up and NO a lat-pulldown does NOT equate with a pull-up even remotely. If you cannot do them, learn really hard. I had many a person who claimed when training with me that they couldn't do that and unbeknowst to them, that merely incited me to duct tape their wrists to the pull-up bar until 100 reps were done and we would have been there all day unless they passed out, whichever came first. There is a moral to that story...if you don't see it - re-read.

This is again a shoulder issue for me. I'll keep at it though. I'm rockin the short torso long limb body. Doesnt seem to fit the prototypical "bodybuilder". I'm probably making excuses though.

Sure, but it tends to be more in isolation so it may not be the most ideal. Would probably preference you tried them; any rationale as to why you might be adverse to this movement?

Securing myself by leaning over/onto something seems to provide more assurance for my lower back. I've never really felt the BB row.

I thought that might be one you requested. I personally don't get anything with SLDL's and prefer not to use them with my clients and some of my more exotic creations weren't included for fear people wouldn't know how to perform them. High Platform or Vertical Leg Presses may be ok alternates. Glute-Ham Raise would probably be better yet still, but most don't care to do them because they hurt like a MOFO. Jefferson Lifts might be an option though its equal quads and hams and most people feel awkward as hell doing them.

That said, the limiting factor on these tension lifts tends to be the level of overload, so when measuring EMG the level of lifts when limited (hams tend to get most stimulation on high weight, less reps) paramters is using the highest EMG fiber recruitment offering.

Rep at some point in time I've seen the EMG readings indicating Hams respond to low reps/high weight and quads to higher reps. I'll stick to Good mornings. Do them standing correct? I've seen others recommend seated...which doesn't look correct to me.

Ancillary Circuits are dictated by role and fiber type (think of it this way - you are on your feet all the time carrying your own weight; are your calves properly trained at that time or are you fully adapted to being on them for precipitous sessions?) Most downplay ancillary stuff and think this is tagged on ok at the end of sets; when was the last time anyone here left a calf-session or a forearm session (if you even have forearms to speak of) in literal pain? There is an alternative calf-session that was penned for CU, Issue II that you may have caught; if not - it will go into re-release with the evolution of the list server.

D_

As a "hardgainer" I've never noticed much from consistently training calves and/or abs. I think its about time I brought these up though.

Btw, is it safe to assume you would change this quite a bit with the use of AAS?

Good info as usual.

[Right Hook]

Btw, why do people always PM you related questions vs posting them in the thread of topic? Seems like a waste of time if you can answer multiple questions for all to see. Post up people!

[joe1313]

Originally Posted by JrBirdMan

Thanks for the work you've done here D, you the man

Hey you going to start logging on Monday? I am.

[JrBirdMan]

Originally Posted by joe1313

Hey you going to start logging on Monday? I am.

I wont be logging right away. I'm getting his leanbulk stack, and will log the stack and workout together at the same time. But don't have the full stack yet. Please send me a PM with a link to your log though, I will subscribe.

[joe1313]

Originally Posted by JrBirdMan

I wont be logging right away. I'm getting his leanbulk stack, and will log the stack and workout together at the same time. But don't have the full stack yet. Please send me a PM with a link to your log though, I will subscribe.

OK.I am going to start my log here on Monday.

[dinoiii]

Originally Posted by Travis

Makes sense. Any issue with walking DB lunges?

Theoretically, the difference would lie in the area to which the load is being precipitated. In other words, the back is taking the brunt with the barbell while the shoulders and frontal stress should actually be increased with the DB lunge. It seems as though you'd be more adverse to the DB movement form personally.

Plus, the BB form is a pain in the a** comparatively. If you have tried both, you know what I mean.

Securing myself by leaning over/onto something seems to provide more assurance for my lower back. I've never really felt the BB row.

Fair enough, hopefully my forthcoming site will take care of a lot of potential woes people have in truly understanding all the exercise physiology and kinesiology behind many of these lifts.

Rep at some point in time I've seen the EMG readings indicating Hams respond to low reps/high weight and quads to higher reps. I'll stick to Good mornings. Do them standing correct? I've seen others recommend seated...which doesn't look correct to me.

Ummm, I am unsure what bright individuals are suggesting seated, but they should understand why this provides sheer insult to both the errector spine and posterior chain in a way making them subject to injury alone.

As a "hardgainer" I've never noticed much from consistently training calves and/or abs. I think its about time I brought these up though.

Btw, is it safe to assume you would change this quite a bit with the use of AAS?

Most people don't train the ancillaries enough or properly.

With the use of AAS, I might ramp-up volume is all and may modify the level of difficulty on the Thursday metabolic set-up.



D_

[dinoiii]

Originally Posted by joe1313

OK.I am going to start my log here on Monday.

Please link in here as I would obviously subscribe.


D_