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Over the last few years I've had to move away from the heavy lifting and changed my training based on injury prevention. It's a lot of sets and reps as opposed to the 6 to 12 rep schemes a lot of guys use. It was really like undoing what I have done for years and starting over.
When I first started training like this I had to find a middle ground where I wasn't under or over training. It took a little time to be able to know when to stop or to keep going. Of course it will also depend on what's going on in our lives and supps we are taking. GH, insulin, aas, diet, rest and stresses so no different than lifting any other way.
After training for so long you know when you're doing too much or too little. It takes time to see how we respond and then we make the adjustments. As we do this we get a feel for things.
I found the best way for me was to slow everything down, keep everything controlled, use holds at the top and slow on the negatives. It's the easiest way to achieve and maintain a mind to muscle connection for me. Too heavy and too many of the surrounding muscles are used or too little and you don't feel the isolation of the particular muscle being trained.
My training consists of 3 days a week. I use opposite and same muscle super sets, tri sets and giant sets. I train 1 1/2 to 2 hours per session. I do up to 5 exercises at once consecutively.
Here is an example of a giant set consisting of 5 exercises-
Cable isolation delts w/biceps and triceps one arm at a time-
Rear delts / Side delts / Front delts / Biceps / Triceps
Example of 4 exercises-
Chest / Rows / Biceps / Triceps
Example of 3-
Dumbbell Deads / Leg Press / Calves on leg press
Example of 2-
Leg press / Leg extensions
Dumbbell dead / leg curls
Leg extensions / Leg curls
Every bit of my routine is like this. It took some time to get it dialed in but I can grow as much as I can eat. It's more of a technical approach rather than pushing the heavy ass weight. I'm becoming more and more brittle as the years pass and I have no intentions of sitting on the side because of nagging injuries. I've got some problems with back, neck, shoulders and knees and this type of training has been good to me.
I rarely count anything anymore, I don't really feel it's necessary for me. The count can be different each time anyways as I vary on speed with negatives, sometimes long holds sometimes short super hard squeezes, sometime repping it out and I will switch with each set in the same exercise. I do the same exercises but mix it up with everything else.
Moderate weight doesn't mean easy either, I train hard as fvck every session but the difference is I'm good to train hard the next session because I don't have any problems.
The biggest and hardest part for me was using the moderate weights in front of people. I had to put the ol ego in my back pocket for this but once I started getting the results, I didn't give 2 shits.
Anyone else training similar or may be interested in a different approach besides always heavy?
When I first started training like this I had to find a middle ground where I wasn't under or over training. It took a little time to be able to know when to stop or to keep going. Of course it will also depend on what's going on in our lives and supps we are taking. GH, insulin, aas, diet, rest and stresses so no different than lifting any other way.
After training for so long you know when you're doing too much or too little. It takes time to see how we respond and then we make the adjustments. As we do this we get a feel for things.
I found the best way for me was to slow everything down, keep everything controlled, use holds at the top and slow on the negatives. It's the easiest way to achieve and maintain a mind to muscle connection for me. Too heavy and too many of the surrounding muscles are used or too little and you don't feel the isolation of the particular muscle being trained.
My training consists of 3 days a week. I use opposite and same muscle super sets, tri sets and giant sets. I train 1 1/2 to 2 hours per session. I do up to 5 exercises at once consecutively.
Here is an example of a giant set consisting of 5 exercises-
Cable isolation delts w/biceps and triceps one arm at a time-
Rear delts / Side delts / Front delts / Biceps / Triceps
Example of 4 exercises-
Chest / Rows / Biceps / Triceps
Example of 3-
Dumbbell Deads / Leg Press / Calves on leg press
Example of 2-
Leg press / Leg extensions
Dumbbell dead / leg curls
Leg extensions / Leg curls
Every bit of my routine is like this. It took some time to get it dialed in but I can grow as much as I can eat. It's more of a technical approach rather than pushing the heavy ass weight. I'm becoming more and more brittle as the years pass and I have no intentions of sitting on the side because of nagging injuries. I've got some problems with back, neck, shoulders and knees and this type of training has been good to me.
I rarely count anything anymore, I don't really feel it's necessary for me. The count can be different each time anyways as I vary on speed with negatives, sometimes long holds sometimes short super hard squeezes, sometime repping it out and I will switch with each set in the same exercise. I do the same exercises but mix it up with everything else.
Moderate weight doesn't mean easy either, I train hard as fvck every session but the difference is I'm good to train hard the next session because I don't have any problems.
The biggest and hardest part for me was using the moderate weights in front of people. I had to put the ol ego in my back pocket for this but once I started getting the results, I didn't give 2 shits.
Anyone else training similar or may be interested in a different approach besides always heavy?
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