Comp - what type of training diet goals are to be made and why?

[charger69]

As it says above:

what type of training will you all be doing

what type of diet will be used and how much cardio

what type of goals/gains will you expect

Nach

Resistance training with supersets, Trisets, and giant sets. Rep scheme 15/12/10/8 for the first half. 20/15/12/10 for the second half.

CardioHIIT

Diet first half macro 48/40/12 p/c/f

Expect to get down to 10% bf with small muscle gain.


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[NACH3]

Resistance training is hit, cardio hiit

No special diet, eating clean with low carbs and fat. Trying to get cardio up to 30 mins

Shred as much fat as I can while maintaining muscle

have you read Marcus' HIT thread from beginning to end? very important imo... HIT will put on slabs of muscle while dropping bf! best of luck

Resistance training with supersets, Trisets, and giant sets. Rep scheme 15/12/10/8 for the first half. 20/15/12/10 for the second half.

CardioHIIT

Diet first half macro 48/40/12 p/c/f

Expect to get down to 10% bf with small muscle gain.


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i like lots of muscle to be built in those rep schemes as well as cutting with higher end reps!

are you going to failure and beyond or just have a rep scheme in your head(a no no imo)

kill it both of you

[charger69]

have you read Marcus' HIT thread from beginning to end? very important imo... HIT will put on slabs of muscle while dropping bf! best of luck



i like lots of muscle to be built in those rep schemes as well as cutting with higher end reps!

are you going to failure and beyond or just have a rep scheme in your head(a no no imo)

kill it both of you

Always to failure. Once I meet the required reps with each weight increase, I up the weight. Progressive resistance.
I am trying to get the different muscle fibers involved.


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[NACH3]

Always to failure. Once I meet the required reps with each weight increase, I up the weight. Progressive resistance.
I am trying to get the different muscle fibers involved.


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We have three phases of our lifts - positive/static/ans negative! negative is by far the strongest phase of each lift we have! and progressive overload is very important - if your getting 4 reps than 6 on same lift its time to go higher or 6 than 8 etc!

after you warm up... you only need 1-2 working sets(i prefer one) and then drop set - not too much... your first working set should be between 4-6/or 6-8 if you like a slightly higher rep range... then drop set or RP if you reach 10 reps(wait about 10-15sec and go again if you reached true positive failure itll be hard to get that 2nd rep)to a total of 12 reps combined but never put a number in your head - if you can get 13-14 reps do it or slow the rep down TUT and this will tear more fibers especially on the negative of the rep

this put more muscle tissue on me than any other way of liftng... im not saying do it just do what works for you but if you go this route your in and outta the gym with a pump thats unreal and quick gains if eating right and keeping bf at bay with cardio - name of thw game is intensity

[charger69]

We have three phases of our lifts - positive/static/ans negative! negative is by far the strongest phase of each lift we have! and progressive overload is very important - if your getting 4 reps than 6 on same lift its time to go higher or 6 than 8 etc!

after you warm up... you only need 1-2 working sets(i prefer one) and then drop set - not too much... your first working set should be between 4-6/or 6-8 if you like a slightly higher rep range... then drop set or RP if you reach 10 reps(wait about 10-15sec and go again if you reached true positive failure itll be hard to get that 2nd rep)to a total of 12 reps combined but never put a number in your head - if you can get 13-14 reps do it or slow the rep down TUT and this will tear more fibers especially on the negative of the rep

this put more muscle tissue on me than any other way of liftng... im not saying do it just do what works for you but if you go this route your in and outta the gym with a pump thats unreal and quick gains if eating right and keeping bf at bay with cardio - name of thw game is intensity

Ok. You have spurred my interest. I do incorporate modifications of what you are referring to as a change up however you appear to use this as a base.
Do you go slow on the negative or normal?
How many of these do you accomplish per muscle? Is this based on 1 muscle group per week or twice per week?
Since you are going pretty heavy (4-6 reps) doesn’t that put unnecessary stress on the joints? When you get to be my age, you consider this. LOL


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[NACH3]

Ok. You have spurred my interest. I do incorporate modifications of what you are referring to as a change up however you appear to use this as a base.
Do you go slow on the negative or normal?

thats based on whats lagging imo or if your going for TUT(time under tension)
and that can be used to lower the weight for the joints as well - negative training is tough but if you have a spotter u can really tear down the fibers

How many of these do you accomplish per muscle? Is this based on 1 muscle group per week or twice per week?

one muscle group per wk except arms are together was and is my favorite - ex for chest do a s/s flys into presses(flys at 6-8 reps presses youll get 4-5) do this and drop set at least once if not twice to keep joints fluidity incline first then flat then some cable work... if you can press more than those two ex's than your not hitting true positive failure - up the reps if joints start to bother you but try not going over 15 total

Since you are going pretty heavy (4-6 reps) doesn’t that put unnecessary stress on the joints? When you get to be my age, you consider this. LOL

yes it can be hard o the joints but if you keep intensity up high than as we say LESS IS MORE


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if you have any ?'s ask me or Marcus he has a way with words and done this training for 32+ yrs

[charger69]

if you have any ?'s ask me or Marcus he has a way with words and done this training for 32+ yrs

Marcus scares me! LOL
I will be in touch. I just find it hard to have a workout without attacking the muscle from different angles.


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