training intensity

[Addicted2Iron]

so after reviewing several diff boards and many many post arguing the effectiveness of different training protocols, i think that ultimately, its the old coke versus pepsi dilema. when i was younger, i trained using the BFS (bigger faster stronger) system - this was for high school sports. but i quickly injected some higher volume bodybuilding principles due to my fragile little mind beig warped by articles in flex and muscle and fitness. when i was in college, we (the football team) used a high intensity progression program that also incorporated higher volume but it neglected some bodyparts . now that i am on my own and i better know my own body i am trying to find a program that works best.

i think i will be using a hybrid of dc training with standard dc principles for some bodyparts and higher volume for others. if you look at the vast majority of ifbb guys, they do high volume, but there are a few younger athletes who use dc. but traditionally big stronh bodies were built with higher volume routines (and lots of test ).

i think that ultimately it all comes down to genetics, diet, and balls to the wall intensity. a little extra test in the body never hurts either, but intensity is key.

what do you think gentlemen? what kind of routines do you follow? what works best for you, and what doesnt?

[g_lee]

Originally Posted by Addicted2Iron

so after reviewing several diff boards and many many post arguing the effectiveness of different training protocols, i think that ultimately, its the old coke versus pepsi dilema. when i was younger, i trained using the BFS (bigger faster stronger) system - this was for high school sports. but i quickly injected some higher volume bodybuilding principles due to my fragile little mind beig warped by articles in flex and muscle and fitness. when i was in college, we (the football team) used a high intensity progression program that also incorporated higher volume but it neglected some bodyparts . now that i am on my own and i better know my own body i am trying to find a program that works best.

i think i will be using a hybrid of dc training with standard dc principles for some bodyparts and higher volume for others. if you look at the vast majority of ifbb guys, they do high volume, but there are a few younger athletes who use dc. but traditionally big stronh bodies were built with higher volume routines (and lots of test ).

i think that ultimately it all comes down to genetics, diet, and balls to the wall intensity. a little extra test in the body never hurts either, but intensity is key.

what do you think gentlemen? what kind of routines do you follow? what works best for you, and what doesnt?

How are you defining intensity?

I look at it as how close I train to my 1 rep max, not how fast I motor through a workout

[Addicted2Iron]

Originally Posted by g_lee

How are you defining intensity?

I look at it as how close I train to my 1 rep max, not how fast I motor through a workout

me either. for me, training with the heaviest weights, for a given rep range, on a working set. intensity is coming close to losing your preworkout meal on a NON-leg day! not being able to walk down the stairs on a leg day! forearms cramping up while driving home after a biceps workout! delts twitching while sitting on the couch watching tv 3-4 hours after a chest or delt workout! catching people starring at you while using a weight for dumbell curls that they would be benching with!

[LBVT]

I look at intensity as heart rate. I guess doing 2-3 rep sets is intense as long as you keep it going and don't take 2-3 minute rest breaks between sets.

[B-natural]

I like the routine I am following now, and will probably incorporate some form of it in the future, its high intensity and moderate on volume (for me its moderate)

its
chest/back
legs
shoulders/bi's/tri's
REST
Full-Body
REST
REST

I will probably do an
Upper (high intensity 4-8reps)
Lower (high intensity 4-8reps)
Rest
Chest/Back (low/moderate intensity 12-20reps)
Legs (low/moderate intensity 12-20reps)
Shoulders/Bi's/Tri's (low/moderate intensity 12-20reps)

[g_lee]

Originally Posted by B-natural

I like the routine I am following now, and will probably incorporate some form of it in the future, its high intensity and moderate on volume (for me its moderate)

its
chest/back
legs
shoulders/bi's/tri's
REST
Full-Body
REST
REST

I will probably do an
Upper (high intensity 4-8reps)
Lower (high intensity 4-8reps)
Rest
Chest/Back (low/moderate intensity 12-20reps)
Legs (low/moderate intensity 12-20reps)
Shoulders/Bi's/Tri's (low/moderate intensity 12-20reps)

I just changed mine from the BO-Reloaded work out to one similar to yours:
Chest/Shoulders/Tris
Legs/Calves/Abs
Back./Traps/Bis
Rest
Full Body
Rest
Rest

I did your split last week and my shoulder workout really suffered on wednesday from my monday chest workout.....it wasnt that i was really sore....my shoulders just plain hurt with pain...could never get them warmed up/loose....

[B-natural]

Really? interesting.... pain where?

Maybe don't use overhead stuff, stick with things like upright rows, heavy side laterals and bent lateral raises...

[g_lee]

Originally Posted by B-natural

Really? interesting.... pain where?

Maybe don't use overhead stuff, stick with things like upright rows, heavy side laterals and bent lateral raises...

only for shoulder presses...did i have a sharp pain.......my one rep max on db shoulder press is 115 dbs-120 dbs

so last week when i gave your split a spin......i couldnt press the 95lb db (felt like a total jackass when i couldnt lift it off my shoulders)....it just hurt (front delt region)...had to drop down to the 75 and 80lb db

So yesterday I did the one that i listed above:
Flat Bench 1 WU 135 x 10, 225 x 8, 245x5, 265 x 4 drop set with 225x4
Incline Db 100 x 8, 100 x 8, 100 x 6
DB Flies 60 x 8 x 2
DB Shoulder press 90 x 8, 90x8, 95 x 4
Weighted Dips +45 x 8, +90 x 4 drop set with Bw x 8
Cable Push Downs (no benches available for CGB or SC) 90 x 8 x 3
Abs

[B-natural]

interesting, you'll pry want to reduce the training frequency...

The pain could be caused from the width of your grip on flat bench, fi your grip is too wide and elbows to high, the stress is shifted more towards the shoulder, esp the shoulder girdle... try some cuff strength exercises, things that involve inward/outward rotation of the shoulder