How do you like to train?

[middle aged fat guy]

I was curious as to how adrenaline rush members like to train, and what their goals are.

I returned after a good ten year plus layoff and have found myself going back to the same concept of going with mainly compound movements 5 days per week.

What I'll do is walk into the gym and choose two exercises from the list below:

Squats
Deadlifts
Behind the neck press (smith machine)
Dips
Chins (behind neck)
Standing Calf Raise

I like to do 10 sets of any given exercise, though rep ranges vary for each one.

Basically 20 working sets followed by only a couple of light pumping sets for arms and I'm out the door

Anyway, enough of me and my bullshit.. how do you guys like to train?

 

[drb_iac]

I was curious as to how adrenaline rush members like to train, and what their goals are.

I returned after a good ten year plus layoff and have found myself going back to the same concept of going with mainly compound movements 5 days per week.

What I'll do is walk into the gym and choose two exercises from the list below:

Squats
Deadlifts
Behind the neck press (smith machine)
Dips
Chins (behind neck)
Standing Calf Raise

I like to do 10 sets of any given exercise, though rep ranges vary for each one.

Basically 20 working sets followed by only a couple of light pumping sets for arms and I'm out the door

Anyway, enough of me and my bullshit.. how do you guys like to train?

Have never laid off. Today as I age it is back to basics. Today was upper and 8x8's. Preacher curl with kambered bar, alternating standing dumbell curls, bent rows, incline press, weighted dips. Tomorrow is 8x8 deads, full squats, frontal squats, leg press, 4- 100 yard sprints. Next day is sunday of which I eat cheese and mixed nuts as treat day. Do only 100 rope tucks. That is my entire workout of 2 days on and 1 day off with rope tucks. Lately I may feel like I need two days in a row off. If I feel that way then I have no guilt.

 

[middle aged fat guy]

[quote="middle aged fat guy":10b5u2ou]I was curious as to how adrenaline rush members like to train, and what their goals are.

I returned after a good ten year plus layoff and have found myself going back to the same concept of going with mainly compound movements 5 days per week.

What I'll do is walk into the gym and choose two exercises from the list below:

Squats
Deadlifts
Behind the neck press (smith machine)
Dips
Chins (behind neck)
Standing Calf Raise

I like to do 10 sets of any given exercise, though rep ranges vary for each one.

Basically 20 working sets followed by only a couple of light pumping sets for arms and I'm out the door

Anyway, enough of me and my bullshit.. how do you guys like to train?

Have never laid off. Today as I age it is back to basics. Today was upper and 8x8's. Preacher curl with kambered bar, alternating standing dumbell curls, bent rows, incline press, weighted dips. Tomorrow is 8x8 deads, full squats, frontal squats, leg press, 4- 100 yard sprints. Next day is sunday of which I eat cheese and mixed nuts as treat day. Do only 100 rope tucks. That is my entire workout of 2 days on and 1 day off with rope tucks. Lately I may feel like I need two days in a row off. If I feel that way then I have no guilt.[/quote:10b5u2ou]

That sounds pretty solid I find the sprints can be pretty taxing if I do too many of them.. they're an awesome bang for buck exercise for overall conditioning IMO

 

[SpikedEggnog]

HEAVY AS PISS and HARDCORE

it varies depending on the day. but it always revolved around the basic compound movements.
although i do not do flat bench anymore. the only thing i do flat is dumbell and close grip.
i like romanian deadlift and sumo deadlift.
squats are classic. lunges, bulgarian squats, jefferson squats...
military press is classic. I would be careful with behind the neck by the way, that is a good way to damage your shoulder/rotator cuff ESPECIALLY on the smith machine becuase it locks your joints in place. when you are doing lightweight it will not be an issue, but when you get to heavier weight it will manifest itself.
standing calf, donkey calf, seated calf, farmers walk..
heavy as PISS shrugs.
heavy as PISS barbell curl, incline DB curl, slow negatives..
heavy as piss Close Grip bench. skullcrushers.
wide grip, close grip pull ups, bent over rows, tbar rows..

all these exercises and more..

 

[FL1025]

For whatever body part I'm training I'll pick one compound movement and use that as my power movement per se and do something like 6x6, 5x5, 9x3 or 5x3,2,1 and then I'll do a metcon of sorts and pick 5-7 exercises and do those for 4-5 sets basically non stop and then I'll either go do sprints, stadiums or a long distance run

 

[RickRock]

I do DC training exclusively. My workouts are Monday, Wednesday, Friday with cardio on off days. Basic training philosophy is very high intensity and low volume. Workouts are an upper body and lower body split alternating. One exercise per muscle group with two warmup sets, the one working set done until failure in a rest pause set type fashion. All workouts are logged and progressive overload is used. Every workout is intended to increase total number of reps and/or increase reps. It's the best training method (for me) that I have found to increase muscle mass and strength

 

[MarkD]

I am stuck training at home since my car is out of commission. I had to adapt to not having as many pieces of equipment. I lift Mon-Thurs & Saturday. I keep it very basic when it comes to moving actual weight. 4 sets starting at 10. I try to push myself and increase reps with each set. So it goes 10, 12, 15 and the last until failure. I train a majority being sport specific (boxing and bjj, mostly bjj though). I incorporate a lot of straps, ropes and resistance bands as well as the Bas Rutten rounds...shadowboxing, not typicaly on the bag since I dont want to waste time putting on and taking off bag gloves. I like to snap and use a lot of fast twitch and compound movements as well. After that I hit my abs then lay on the inversion table.

 

[Saiyan]

I do DC training exclusively. My workouts are Monday, Wednesday, Friday with cardio on off days. Basic training philosophy is very high intensity and low volume. Workouts are an upper body and lower body split alternating. One exercise per muscle group with two warmup sets, the one working set done until failure in a rest pause set type fashion. All workouts are logged and progressive overload is used. Every workout is intended to increase total number of reps and/or increase reps. It's the best training method (for me) that I have found to increase muscle mass and strength

Right now I'm still using the strong lifts 5x5 with some added exercises. This is to get my strength back after a six month break. I am interested in the DC and plan on doing more research on it. The little I have done seems complicated.

 

[drb_iac]

I do DC training exclusively. My workouts are Monday, Wednesday, Friday with cardio on off days. Basic training philosophy is very high intensity and low volume. Workouts are an upper body and lower body split alternating. One exercise per muscle group with two warmup sets, the one working set done until failure in a rest pause set type fashion. All workouts are logged and progressive overload is used. Every workout is intended to increase total number of reps and/or increase reps. It's the best training method (for me) that I have found to increase muscle mass and strength

Right now I'm still using the strong lifts 5x5 with some added exercises. This is to get my strength back after a six month break. I am interested in the DC and plan on doing more research on it. The little I have done seems complicated.

Oh man..I just realized your question was "how do you LIKE to train". Well take the old lady, and tell her today is aerobics day...and then..........

 

[middle aged fat guy]

HEAVY AS PISS and HARDCORE

it varies depending on the day. but it always revolved around the basic compound movements.
although i do not do flat bench anymore. the only thing i do flat is dumbell and close grip.
i like romanian deadlift and sumo deadlift.
squats are classic. lunges, bulgarian squats, jefferson squats...
military press is classic. I would be careful with behind the neck by the way, that is a good way to damage your shoulder/rotator cuff ESPECIALLY on the smith machine becuase it locks your joints in place. when you are doing lightweight it will not be an issue, but when you get to heavier weight it will manifest itself.
standing calf, donkey calf, seated calf, farmers walk..
heavy as PISS shrugs.
heavy as PISS barbell curl, incline DB curl, slow negatives..
heavy as piss Close Grip bench. skullcrushers.
wide grip, close grip pull ups, bent over rows, tbar rows..

all these exercises and more..

That's awesome man it sounds like we're on a similar wavelength I suspect keep it a little simple so I don't have to think to much haha!

I hear ya with the potential rotator cuff issues and I do go light on them. I always hated the smith machine in the past.. it seemed pretty much useless/unnatural/painful for squats, bench etc but for some reason the one at my gym seems to hit a really nice groove for behind the neck presses.

 

[middle aged fat guy]

For whatever body part I'm training I'll pick one compound movement and use that as my power movement per se and do something like 6x6, 5x5, 9x3 or 5x3,2,1 and then I'll do a metcon of sorts and pick 5-7 exercises and do those for 4-5 sets basically non stop and then I'll either go do sprints, stadiums or a long distance run

Sweet!

 

[middle aged fat guy]

I do DC training exclusively. My workouts are Monday, Wednesday, Friday with cardio on off days. Basic training philosophy is very high intensity and low volume. Workouts are an upper body and lower body split alternating. One exercise per muscle group with two warmup sets, the one working set done until failure in a rest pause set type fashion. All workouts are logged and progressive overload is used. Every workout is intended to increase total number of reps and/or increase reps. It's the best training method (for me) that I have found to increase muscle mass and strength

Awesome bro - TBH I had to look that one up lol

It sounds like it could work well with the right diet/hormone setup. It actually reminds me of something we did years ago using obscene amounts of forced reps/negatives, and the results we got were incredible given the low volume

 

[middle aged fat guy]

I am stuck training at home since my car is out of commission. I had to adapt to not having as many pieces of equipment. I lift Mon-Thurs & Saturday. I keep it very basic when it comes to moving actual weight. 4 sets starting at 10. I try to push myself and increase reps with each set. So it goes 10, 12, 15 and the last until failure. I train a majority being sport specific (boxing and bjj, mostly bjj though). I incorporate a lot of straps, ropes and resistance bands as well as the Bas Rutten rounds...shadowboxing, not typicaly on the bag since I dont want to waste time putting on and taking off bag gloves. I like to snap and use a lot of fast twitch and compound movements as well. After that I hit my abs then lay on the inversion table.

There's nothing wrong with training at home - it proves you are motivated

I recently sold a huge pile of commercial gym gear I accumulated over years (but didn't use) and I'm regretting it already..

 

[middle aged fat guy]

I do DC training exclusively. My workouts are Monday, Wednesday, Friday with cardio on off days. Basic training philosophy is very high intensity and low volume. Workouts are an upper body and lower body split alternating. One exercise per muscle group with two warmup sets, the one working set done until failure in a rest pause set type fashion. All workouts are logged and progressive overload is used. Every workout is intended to increase total number of reps and/or increase reps. It's the best training method (for me) that I have found to increase muscle mass and strength

Right now I'm still using the strong lifts 5x5 with some added exercises. This is to get my strength back after a six month break. I am interested in the DC and plan on doing more research on it. The little I have done seems complicated.

I love strength movements for low reps... check out some of Mike Mentzers writings if you haven't already. A lot of people thought he was batshit, but we used some of his routines with great success in the past. The only problem is that training partner isn't optional though

 

[middle aged fat guy]

I do DC training exclusively. My workouts are Monday, Wednesday, Friday with cardio on off days. Basic training philosophy is very high intensity and low volume. Workouts are an upper body and lower body split alternating. One exercise per muscle group with two warmup sets, the one working set done until failure in a rest pause set type fashion. All workouts are logged and progressive overload is used. Every workout is intended to increase total number of reps and/or increase reps. It's the best training method (for me) that I have found to increase muscle mass and strength

Right now I'm still using the strong lifts 5x5 with some added exercises. This is to get my strength back after a six month break. I am interested in the DC and plan on doing more research on it. The little I have done seems complicated.

Oh man..I just realized your question was "how do you LIKE to train". Well take the old lady, and tell her today is aerobics day...and then..........

Oh, stop it you! :lol:

OK that's enough keyboard mashing for one thread. I'll stop being a pain in the ass now

 

[MarkD]

I am stuck training at home since my car is out of commission. I had to adapt to not having as many pieces of equipment. I lift Mon-Thurs & Saturday. I keep it very basic when it comes to moving actual weight. 4 sets starting at 10. I try to push myself and increase reps with each set. So it goes 10, 12, 15 and the last until failure. I train a majority being sport specific (boxing and bjj, mostly bjj though). I incorporate a lot of straps, ropes and resistance bands as well as the Bas Rutten rounds...shadowboxing, not typicaly on the bag since I dont want to waste time putting on and taking off bag gloves. I like to snap and use a lot of fast twitch and compound movements as well. After that I hit my abs then lay on the inversion table.

There's nothing wrong with training at home - it proves you are motivated

I recently sold a huge pile of commercial gym gear I accumulated over years (but didn't use) and I'm regretting it already..

Damn, I wish I had all that equipment. I need to invest in more plates, kettle bells and dumb bells. There goes my next paycheck lol.