anthony roberts training

[mx3]

what do you guys think about about the training routine in the anabolic workouts secton of this site. It states to start high weight then go lower to achieve same number of reps. It also mentions only doing 7-9 sets for larger muscle groups and 5-7 sets for smaller muscle groups. I personally have always started with low weight and go high. Also my sets stay at twelve per muscle group but sometimes more on chest and back. I have tried many methods over the years and know what works for me but I am starting to wonder if this routine is something I should consider. if anybody practices that routine or has in the past I would like to know how it was. any comments on this feel free.

[mx3]

bump

[IronReload04]

I think your misssing the point

[Ronnie Rowland]

Once you get past the "warm-up sets" and "prep set"-you start out heavy with work sets not light. I learned this by training football players during the off-season whose primary goal is strength.

[bmit]

do your heavy sets first after warm up while your strength is at its peak and then drop the poundages to stay in your desired rep ranges

[Ronnie Rowland]

do your heavy sets first after warm up while your strength is at its peak and then drop the poundages to stay in your desired rep ranges

YES!!!

[Ronnie Rowland]

Slingshot Pyramiding for Training a Muscle Once a Week.


I have found Slingshot Pyramiding to be the best way to increase both strength and muscular size during an off-season blast. Warming up the right way and starting out with a medium rep PREP-SET taken 2 reps shy of absolute failure before performing a heavy low rep work-set with a key compound movements used by power-lifters allows you to take a much bigger jump in weight during a low rep set without becoming injured. When trying to gain additional strength you should do your heavy set for each anchor exercise first (after warm up-sets and the prep set) while your strength is at its peak. With all other work sets that follow, drop the poundages as needed, to stay in your desired rep-ranges.

Every advanced power-lifter I have worked with soon realizes they must hit their heaviest set on key movements before the neural muscular pathways weaken yet while they have some pump in the muscle. This is important because when a muscle is fresh, ATP (the chemical responsible for energy and contraction) and stored glycogen in the muscle are at their highest. That's when you can really lift some heavy weight loads. Stopping 1 rep shy of failure on the PREP SET will keep the CNS strong and will awaken and optimize the firing of neural pathways for the heaviest work set to follow. The PREP SET is far more fatiguing than the warm up sets. You must never train to failure during the prep set or it will exhaust the CNS before the heaviest set. One prep set must be done prior to the heaviest set in order to optimize the firing of the neuro-pathways so more weight can be lifted. And you’ll need to wait an additional minute or so before going to your heaviest work-set (set # 1). Power-lifters are known for doing a prep set and then waiting around 5 minutes or more before doing their heaviest set to increase weight load range and workload capacity. You’ll be required to wait around 4 minutes as a bodybuilder before doing your heaviest set on compound movements and 3 minutes for main isolation exercises for body parts such as the arms. Then go back to around 3 minutes between sets for the rest of the compound lifts and around 2 minutes for isolation movements.

Using more than 3 warm-up sets for any cold body part (for i.e. chest and quads) will hurt your performance. If you need more than 3 warm up sets your doing something wrong (for i.e.; ego lifting). If a muscle group is completely cold, you should always start using 1 high rep warm-up set of 12-15 reps followed by 1 to 2 heavier warm-up sets using only 6 reps. If you fail to warm up properly you won’t be able to bring enough blood flow (pump) into the muscles before performing the heaviest set even though you’ve done a PREP SET and this will increase the risk of getting injured. In addition, a muscle that is not warmed up sufficiently will contract and stretch with less efficiency and this means less muscle fiber stimulation. On the other hand, if you over exert yourself during the warm up sets by using more than one high rep set or using too much weight, you will become to fatigued to produce the desired training effect during the work sets. Warm ups are designed to bring blood flow into the muscle not break down muscle tissue or exert yourself. Using too much weight during warm-ups sets or pushing too much intensity is a huge mistake being made by many bodybuilders and it’s really hurting their ability to increase weight load range and workload capacity. A moderately pumped muscle responds better to heavier workloads and it takes a non-fatiguing high rep set followed by one or two moderate low rep sets to make this happen if the muscle is completely cold. Anytime you do not feel adequately warmed following a high and a low rep warm up set, you’ll need to add an additional low rep warm up set using the same amount of weight used in the second set. Adding more weight to the third warm up set would produce too much fatigue and would do nothing to further prepare the joints for the heavy workload to come.

Note: The PREP-SET is in a league of it's own. Not a warm-up and not an all out work set. Leave two in the hole during a PREP SET!



One low rep warm-up set is usually sufficient before doing the PREP SET for the deltoids if they are trained after chest. When training bicep after lats, a warm up set is generally not needed before proceeding to the work sets. If you feel the need to use more warm-ups set for the delts or biceps because it’s an area that’s been injured in the past, you can use a total of 2 low rep sets of 6 repetitions. In these particular cases, you would need to shun high reps during the warm up because of the fatigue already present from training the chest and lats. This rule applies to every body part. Performing countless warm-up sets for a body part that’s already filled with blood is counter productive and only wasting valuable gym time. It’s not mandatory to work your way up the ladder within each rep-scheme. Stay in the designated rep-range the best you can and add weight when applicable.


Note: If for some reason you are not able to use a particular rep-range due to joint pain, simply work in a rep-range where no pain is experienced.


More weight can be used during the low rep set (4 to 6 reps) when utilizing the Slingshot Pyramiding Scheme. I’ve had multitudes of trainees obtain a new personal record on key movements the first time using this pyramiding scheme and they continue doing so because they are doing it right for the first time in their life! If you tried doing the heaviest set before the PREP SET, the muscles would not be pumped sufficiently to contract at full force-hence the chance of being injured would be greater. On the other hand, if you wait until the last work set to go heavy as many do, it will decreases performance due to excess fatigue-hence actually increase your chance for injury. You’ve got to do the heaviest work set when the muscle is at its strongest! The advantage is catching the body off guard! I call this Slingshot Pyramiding because it “hurls” a burst of intensity to the muscles during the “heaviest work-set” on the key movements for each bodypart.

Slingshot Training adds an extra margin of safety by never doing heavy sets for isolation movements! With compound movements, more weight can be used without getting injured because more muscles come into play during the lift. No PREP SETS are required before doing isolation exercises. Do only the desired warm up sets, if any, and stay near the 8-10 rep-range for all intense work sets. Another way to surprise the muscles is during the the final work set when using a secondary movement. You will want to do an intense burn out set composed of higher reps (12-15) with power-lifting movements to help increase functional strength.. These will completely fatigue the stronger regions of the muscle and in return activate some of the more stubborn dormant muscle fibers.

Note: There is way too much chaos amongst bodybuilders pertaining to which rep-range builds the most muscle size. It's simple! You'll need to perform the majority of your work sets in the 8-10 rep-range (give or take a rep or two) if you want to max out your full-genetic potential as a bodybuilder because it delivers superior gains in muscle size. Perform 1 heavy set in the 4-6 rep-ranges with key compound power-lifting exercises to make continued strength gains. Utilize 1 set in the 12-15 rep-ranges with your power-lifting exercises to build endurance,functional strength and aid in healing. This is how you obtain total bodypart mass and full-blown muscle-belly development. You should utilize 2-4 exercises per major body part during both the blast and the prime.


Sample of how to pyramid your chest training as a "bodybuilder": Here's a chest work using 2 exercise for 10 sets during the blast. Incline barbell bench press- 1st warm up set 135lbs-12 reps, 2nd warm up set 175lbs-6 reps, 3rd warm up set 185 lbs-4 reps, PREP SET- 240 lbs for 8 reps stopping 2 reps shy of failure). )-“wait an extra minute before performing your 1st work set”. 1st work set/heavy-set 350 lbs-4 reps to failure, 2rd work set 275 lbs for 8 to good failure, 3rd work set 265 lbs for 8 reps to failure, 4 th set 255 for 8 reps to failure, 5th work set 255 lbs for 8 reps to failure. Second exercise is flat flyes. 1st work set 45 lbs for 10 rep to failure, 2nd work set 45 lbs for 9 reps to failure, 3rd set 45 for 8 reps to failure, 4th work set 40 lbs for 8 reps to failure. 5th and final work set 30 lbs for 12 reps to failure.


Note: By keeping intense low-rep sets to roughly one per each training session it helps prevent over-training of the CNS, connective tissue and joints when training to all out failure as a bodybuilder.


(Warm up sets are not included with samples)

Sample pyramiding schemes for "bodybuilders".



PRIME PYRAMIDING SAMPLES FOR ONCE A WEEK MUSCLE TRAINING!


Sample using 2 exercises for 4 sets during 2 week anabolic prime when training each muscle once a week.

1st exercise is a key exercise-15 degree barbell decline press
1st set 12-15 reps to failure
2nd set 12-15 reps to failure


2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 12-15 reps to failure
2nd set 12-15 reps to failure

(4 sets total for chest during prime when using 2 exercises per body part during blast)


Sample using 3 exercises for 4 sets during 2 week prime when training each muscle once a week.


1st exercise is a key exercise-15 degree decline press
1st set equals 12-15 reps to failure.
2nd set equals 12-15 reps to failure.

2nd exercise is a secondary exercise-15 degree incline barbell press.
1st set equals 12-15 reps to failure.

3rd exercise is a second secondary exercise- 15 degree incline flyes
1st set equals 12-15 reps to good failure.

(4 sets total for chest during prime when using 3 exercises per body part during blast)


Sample using 4 exercises for 4 sets during 2 week prime when training each muscle once a week.

1st exercise is a key exercise-15 degree decline press
1st set equals 12-15 reps to failure.

2nd exercise is a secondary exercise-15 degree incline barbell press.
1st set equals 12-15 reps to failure.

3rd exercise is a second secondary exercise- flat flyes.
1st set equals 12-15 reps to failure

4th set is a secondary exercise-15 degree incline flyes
1st set equals 12-15 reps to failure

(4 sets total for chest during prime when using 4 exercises per body part during blast)



BLAST PYRAMIDING SAMPLES FOR ONCE A WEEK MUSCLE TRAINING!


Sample using 2 exercises for 12 sets during 6-12 week anabolic blast when training each muscle once a week

1st exercise is a key exercise-15 degree barbell decline press
PREP SET- 8-10 reps (2 reps short of failure)-wait an extra minute than usual before going to 1st work set
1st set 4-6 reps (heavy set) to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 8-10 reps to failure
5th set 8-10 reps to failure
6th set 12-15 reps to failure

2nd exercise is a secondary exercise-10-15 degree Incline dumbbell flyes using inward Pinky
Twist while bringing hands to lower chest during contraction.
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 8-10 reps to failure
5th set 8-10 reps to failure
6th set 8-10 reps to failure



[Sample using 3 exercises for 4 sets during 6-12 week anabolic blast when training each muscle once a week


1st exercise is a key exercise-15 degree barbell decline press
PREP SET- 8-10 rep (2 reps short of failure) -wait an extra minute than usual before going to 1st work set
1st set 4-6 reps (heavy set) to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 12-15 reps to failure



2nd exercise is a first secondary exercise- 15 degree barbell incline press
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 8-10 reps to failure


3rd exercise is a second-secondary exercise
Flat bench dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 8-10 reps to failure



Sample using 3 exercises for 12 sets during 6-12 week anabolic blast when training a muscle once a week. This scheme is set up for those who tend to get more chest growth from flyes than presses:


1st exercise is a key exercise-15 degree decline press
PREP SET 8-10 reps (2 reps short of failure)-wait an extra minute than usual before going to 1st work set
1st set 4-6 reps (heavy set) to failure
2nd set 8-10 reps to failure
3rd set 12-15 reps to failure


2nd exercise is a secondary exercise-15 degree incline barbell press
1st set-8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure


3rd exercise is a second secondary exercise- Flat flyes
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 8-10 reps to failure
5th set 8-10 reps to failure
6th set 8-10 reps to failure

__________________________________________________ _______________________________

Sample using 3 exercises for 12 sets during 6-12 week anabolic blast for once a week muscle group training. Set up for those who tend to get the most chest growth from incline presses

1st exercise is a key exercise-15 degree barbell incline press
PREP SET- 8-10 rep (2 reps short of failure) -wait an extra minute than usual before going to first work set
1st set 4-6 reps (heavy set) to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 8-10 reps to failure
5th set 8-10 repst o failure
6th set 12-15 reps to failure

2nd exercise is a secondary exercise-decline barbell bench press
1st set-8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure

3rd exercise is a second secondary exercise-15 degree incline flyes
1st set-8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure



Sample using 4 exercises for 12 sets during 6-12 week anabolic blast for once a week muscle training. Set up for those who tend to get better chest growth using multiple exercises

1st exercise is a key exercise-15 degree barbell decline press
PREP SET- 8-10 rep (2 reps short of failure) -wait an extra minute than usual before going to 1st work set
1st set 4-6 reps (heavy set) to failure
2nd set 8-10 reps to failure
3rd set 12-15 reps to failure


2nd exercise is a first secondary exercise- 15 degree barbell incline press
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure


3rd exercise is a second-secondary exercise
Flat bench dumbbell flyes using a slight inward pinky twist while bringing hands to lower chest during contraction.
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure

4th exercise is a third-secondary exercise
Incline flyes using a slight inward pinky twist while while bringing the hand to the mid-chest.
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure




Important Note: You have the option of increasing sets and/or adding 1 additional exercises for ancillary bodyparts like traps during a blast if they are lagging behind. When using 10-12 sets for traps choose 1 key movement and 1 secondary exercises. It could go as follows: 5 sets of seated dumbbell shrugs and 5 sets of standing barbell shrugs during the blast. "Forearm work" is optional but highly recommended for most. I would suggest adding some wrist curls and reverse wrist curls to your regimine. Perform approximately 4 to 6 sets of each exercise during a high volume blast.




PRIME PYRAMIDING SAMPLES FOR TWICE A WEEK MUSCLE TRAINING


Sample using 2 exercises with twice a week muscle group training during 2 week anabolic prime.

Monday (first workout for that week)-1st exercise is a key exercise-15 degree barbell decline press
1st set 12-15 reps to failure
2nd set 12-15 reps to failure


Thursday (second workout for that week)-2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.

1st set- 12-15 reps to failure
2nd set 12-15 reps to failure

(4 sets total for chest during prime when using 2 exercises per body part during blast)


Sample using 3 exercises with twice a week muscle group training during 2 week prime.


Monday (first workout for that week)-1st exercise is a key exercise-15 degree decline press
1st set equals 12-15 reps to failure.
2nd set equals 12-15 reps to failure.

Thursday (second workout for that week)-2nd exercise is a secondary exercise-15 degree incline barbell press.
1st set equals 12-15 reps to failure.

Thursday (second workout for that week)-3rd exercise is a second secondary exercise- 15 degree incline flyes
1st set equals 12-15 reps to good failure.

(4 sets total for chest during prime when using 3 exercises per body part during blast)


Sample using 4 exercises with twice a week muscle group training during 2 week prime.

Monday (first workout for that week)-1st exercise is a key exercise-15 degree Decline incline press
1st set equals 12-15 reps to failure.

Monday (first workout for that week)-2nd exercise is a secondary exercise-15 degree incline barbell press.
1st set equals 12-15 reps to failure.

Thursday (second workout for that week)-3rd exercise is a second secondary exercise- flat flyes.
1st set equals 12-15 reps to failure

Thursday (second workout for that week)- 4th set is a secondary exercise-15 degree incline flyes
1st set equals 12-15 reps to failure

(4 sets total for chest during prime when using 4 exercises per body part during blast)


BLAST PYRAMIDING SAMPLES FOR TWICE A WEEK MUSCLE TRAINING


Sample using 2 exercises for 12 sets when training a body part twice a week during 6-12 week blast

Monday (first workout for that week)-1st exercise is a key exercise-15 degree decline press
PREP SET- 8-10 rep (2 reps short of failure) -wait an extra minute than usual before going to 1st work set
1st set 4-6 reps (heavy set) to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 8-10 reps to failure
5th set 8-10 reps to failure
6th set 12-15 reps to failure

Thursday (second workout for that week)-2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward Pinky twist while bringing hands to lower chest during contraction.
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 8-10 reps to failure
5th set 8-10 reps to failure
6th set 8-10 reps to failure




Sample using 3 exercises for 6 sets when training each msucle twice a week during a 6-12 week anabolic blast

1st exercise is a key exercise-15 degree barbell decline press
PREP SET- 8-10 rep (2 reps short of failure) -wait an extra minute than usual before going to 1st work set
1st set 4-6 reps (heavy set) to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 12-15 reps to failure



2nd exercise is a first secondary exercise- 15 degree barbell incline press
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 8-10 reps to failure


3rd exercise is a second-secondary exercise
Flat bench dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 8-10 reps to failure



Sample for doing 3 exercises and 16 sets for quads during blast when training each muscle group twice a week:


Monday (first leg workout for the week)-6 sets to failure using key exercise.

Squats-
1st exercise is a key exercise
PREP SET- 8-10 reps (2 reps short of failure)-wait an extra minute than usual before going to 1st work set
1st set is a low rep set (4-6 reps) to good failure
2nd set is a medium rep set (8-10 reps) to failure
3rd set is a medium rep set (8-10 reps) to failure
4th set is a medium rep set (8-10 reps) to failure
5th set is a medium rep set (8-10 reps) to failure
6th set is a high rep set (12-15) to failure


Friday (second leg workout of the week)- 10 sets total to failure using 2- secondary exercises.

Smith machine lunges-
1st set is a medium rep set (8-10 reps) to failure
2nd set is a medium rep set (8-10 reps) to failure
3rd set is a medium rep set (8-10 reps) to failure
4th set is a medium rep set (8-10) to failure
5th set is a medium rep set (8-10) to failure

Leg extensions-
1st set is a medium rep set (8-10 reps) to failure
2nd set is a medium rep set (8-10 reps) to failure
3rd set is a medium rep set (8-10 reps) to failure
4th set is a medium rep set (8-10 reps) to failure
5th set is a medium rep set (8-10) to failure





I HOPE THIS HELPS!!!!

[ItalianMuscle27]

You see roberts new training method? Smoke 3 packs of camels everyday, and talk on your cell phone for 12hrs..

You want to put some size on and get stronger.. Look into the DogCrapp or DC Training by Dante.