My Training Routine:

[SwoleCat]

I posted my current training routine at the request of a few people in the Training Forum if anyone is interested. I know someone here asked me a while back, but I never got around to posting it.

http://67.18.108.244//showthread.php?t=109409

~SC~

[nickrizz]

swole, i cant believe you only do one exercise for delts and it looks like you have cannons, and you dont always do a side lateral movement?

[PrairieDawg]

I think I'm going to use that workout once I need to change mine up again

[sp9]

sweet. Now if I could just get some gene therapy to match your growth/muscle shape I would be rollin.

[SwoleCat]

swole, i cant believe you only do one exercise for delts and it looks like you have cannons, and you dont always do a side lateral movement?

I got those "cannons" from about 3-4 years of INCORRECT bench press technique. That is actually what gave me shoulders/tri's. I've had to work my ass off to bring my chest up to match, and I'm still workin' on it. So, most of the time all I need is side raises after really good incline/flat work (hits the front of the shoulder bigtime and the sides a bit) , and can finish off the back w/ some more direct presses or rear laterals (for the back head)

~SC~

[PurePower]

Nice workout Swole Short and to the point......You defiantly know your stuff.

I just switched from PLing to "modified" BBing...My routine looks scary similar but that is a good thing

[diesel21]

dam....... i've tried that for myself and it didn't work too well. i do at least 4-5 different exercises 3-4 sets each.. once a week (thats for all body parts)
i can't agree more than putting the ego to the side and lifting correctly though! thats when you really get amazing results, i hate when i see 99% of people at the gym lifting ridiculous weight with their back and never the actual muscle being trained!

[OSTIE]

Thanks for takin the time to post that SC

-ost

[Beernutz]

hey Swole i was just wondering where your rep range is in your exercises. I know you put 20 reps for traps per set but how bout your other muslces? I was also wondering if you go to failure on your sets?

[SwoleCat]

hey Swole i was just wondering where your rep range is in your exercises. I know you put 20 reps for traps per set but how bout your other muslces? I was also wondering if you go to failure on your sets?

Some days I'll do "lighter weight" in the form of 10-12 reps.

Other days I'll do heavier weight and stay in the 4-6 range.

Failure never usually occurs, maybe on the last rep or so on heavy days, yes. It's not a focus however.

All with good form though.......light days are equally as taxing as the low rep days because of the pump/volume. Makes sense to do this since every muscle has many different types of fibers. Those fibers respond differently to volume/force/etc. Legs seem to favor higher reps when done correctly.

~SC~

[Beernutz]

thanks SC. Im going to utilize your program starting next week because ever since i finished cutting i havent found a program that allowed me to gain my muslce back. Your schedule does make alot of sense.

[Demon Deacon]

Swole, wrong forum bud

[SwoleCat]

Swole, wrong forum bud

Huh? I posted this info here so one could go to the forum where the information is housed in order to read it.

See the link?



~SC~

[LeanMeOut]

Swole, wrong forum bud

<<LMO>>

[dalcowbag]

<<LMO>>

i was thinkin the same exact thing

-DCB-

[Beernutz]

Swole, wrong forum bud

what are you saying bro....hes trying to help.

[LeanMeOut]

Swole you workout?? I didn't know that



<<LMO>>

[Beernutz]

it really doesnt show on him does it...I think he needs to hit those weights harder..

[nickrizz]

swole, how long have you been doing this program? do you change exercises a lot?

[SwoleCat]

swole, how long have you been doing this program? do you change exercises a lot?

Sorry, I have the wrong forum, and cannot answer that or the Deamon Deacon will be on my (__!__) .

~SC~

[Beernutz]

Swole, wrong forum bud

See What youve done...

[Demon Deacon]

dammit guys i was only joking.

[Demon Deacon]

Sorry, I have the wrong forum, and cannot answer that or the Deamon Deacon will be on my (__!__) .

~SC~

Oh dont worry i will stay away from your ass.

[SwoleCat]

Oh dont worry i will stay away from your ass.

Good, enough homogays in here!

~SC~

[mikeh]

Daamn SC, 4 on / 1 off ..... mommy

[SwoleCat]

Daamn SC, 4 on / 1 off ..... mommy

Yeah, only for that little bit. Now I'm 2 on, 1 off, 2 on 1 off, repeat.

~SC~

[brian11]

Yeah, only for that little bit. Now I'm 2 on, 1 off, 2 on 1 off, repeat.

~SC~

wash, rinse, repeat

-B-

[mikeh]

Yeah, only for that little bit. Now I'm 2 on, 1 off, 2 on 1 off, repeat.

~SC~

Yep, I think I know that one

[homeboybonanza]

Each muscle has different fiber types (some more of one type than the others) but I have always read that fast twitch were the only ones to grow larger in size. Hence the saying "Heavy weights build big muscles".
Also, the athletes with the most highly trained slow twitch fibers (distance runners) are never muscularly developed.
Just wondering why Swole opts for "light days" in order to stimulate the slow-twitch muscle fiber? Is it for general conditioning? Muscular endurance?
I figured "light days" were for speed training (like plyometrics). No?
Not trying to be a smartass here, just curious about some things and Swole always has a scientific reason behind the madness!
Thanks.
-HB

[brian11]

Each muscle has different fiber types (some more of one type than the others) but I have always read that fast twitch were the only ones to grow larger in size. Hence the saying "Heavy weights build big muscles".
Also, the athletes with the most highly trained slow twitch fibers (distance runners) are never muscularly developed.
Just wondering why Swole opts for "light days" in order to stimulate the slow-twitch muscle fiber? Is it for general conditioning? Muscular endurance?
I figured "light days" were for speed training (like plyometrics). No?
Not trying to be a smartass here, just curious about some things and Swole always has a scientific reason behind the madness!
Thanks.
-HB

Consider that the main reason that distance runners are not muscular is that they do not train to be muscular, and they run which is catabolic. Because their goals do not include muscle strength, they dont mind losing it through running.

-B-

[dalcowbag]

Consider that the main reason that distance runners are not muscular is that they do not train to be muscular, and they run which is catabolic. Because their goals do not include muscle strength, they dont mind losing it through running.

-B-

amen to that. my father is 145lb's with sub 5%BF and doesnt have a single ab to speak off.

DCB

[nickrizz]

thats why when people say all you have to do is cardio to get abs i disagree. you could do abs all day and no cardio and not have abs and you can do cardio all day and no abs and not have them. i think it is 60/40 60% cardio 40% abs

[brian11]

thats why when people say all you have to do is cardio to get abs i disagree. you could do abs all day and no cardio and not have abs and you can do cardio all day and no abs and not have them. i think it is 60/40 60% cardio 40% abs

60/40/40 60% cardio 40% abs 40% diet

-B-

[nickrizz]

dam i forgot diet

[brian11]

dam i forgot diet

Its ok no one is perfect, except me haha

-B-

[Beernutz]

In regards to light days. I feel its deff important to hit both muslce group fibres both slow and fast twitch to get an overall developed and powerful muscle. If you hit low reps with high weights for two long your body would get used to it and your nervous system wouldnt even be able to handle a set of 12 reps. You also need to change it up. if you are constantly pounding heavy weights your development and strenth will subside after a few months and you may start to loose strength. This is all my opinion from personal experience i cant speak for everyone when i say this but this is how my body reacts to certain training teqniques.

[dalcowbag]

In regards to light days. I feel its deff important to hit both muslce group fibres both slow and fast twitch to get an overall developed and powerful muscle. If you hit low reps with high weights for two long your body would get used to it and your nervous system wouldnt even be able to handle a set of 12 reps. You also need to change it up. if you are constantly pounding heavy weights your development and strenth will subside after a few months and you may start to loose strength. This is all my opinion from personal experience i cant speak for everyone when i say this but this is how my body reacts to certain training teqniques.

Def agree bro. thats why i love my westside!!!

DCB

[SwoleCat]

Lifting heavy ALL the time when you push heavy sh*t around as I do, eventually leads to your joints telling you to calm the f*ck down. So, I just listen to my body, and so far so good.

~SC~

[dalcowbag]

Lifting heavy ALL the time when you push heavy sh*t around as I do, eventually leads to your joints telling you to calm the f*ck down. So, I just listen to my body, and so far so good.

~SC~

true that. do u find that skulls can be murder on the ole' elbow joints??? its hell for me

DCB

[LeanMeOut]

Lifting heavy ALL the time when you push heavy sh*t around as I do, eventually leads to your joints telling you to calm the f*ck down. So, I just listen to my body, and so far so good.

~SC~

My joints better think twice before they talk to me like that or it's on.....they will see what heavy really is and I won't supply them w/ glucosamine or msm anymore. lol


<<LMO>>