5 x 5 and the Texas Method - wish Id done this from the start !
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Nice work phonetia. I was doing a 4x4, 8x8, 1x20 routine a little while back to do something different. Combined with the way I was eating, was getting results and quickly.<br />
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I stopped doing it because my chest and legs were getting big and my clothes were not fitting right. Each round was increasing weight and really felt for the first time in a long time I was actually getting stronger.<br />
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My latest little routine for lifts like bench press, incline BB press and BB squats is a 3 reps/10sec rest. Its not meant to be at failure, but doing a weight that will test you enough for 3 reps. For bench press I will do that for 7 minutes in total. Its full on to say the least. It keeps the mind alert and the heart rate going. I have increased weights over the past 2 weeks of doing this which is great. -
[quote name='BartMan']MN5 - if you can't squat heavy, try squatting LOTS. With my hernia op last week I have dropped the weight waaaaay back, and am using the Smith machine, but going sloooow, and doing sets of 20. This morning on our walk it was killing me. Also try one legged squats - one leg foes back on bench behind you, and you squat down, the rear leg knee almost touching the ground. This will KILL your quads.. I hold onto the smith machine bar when I do this for balance.[/QUOTE]<br />
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20s on squats are brutal and yes, awesome Bart. I trained for a couple of years using Arthur Jones (inventor of Nautilus) principles, which he used to train Casey Viator, one of the youngest men to win the Mr. America bodybuilding contest.<br />
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It was very basic, easy to follow, very brutal but very effective for building both strength and size. The program was total body workouts focusing on large compound movements. 1-2 exercises per body part, 15 exercises in total, 3 times a week, sets of 20 on everything with the last reps close to failure--so a spotter is mandatory.<br />
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If you're interested in learning more about Casey, some info and pics:<br />
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[url]http://www.schwarzenegger.it/mro/viator.html[/url]<br />
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This was one of many programs I've followed over the years. I still stick to the core principles today because I believe they make a lot more sense than most of the crap you read in the muscle mags. Also, you have a lot more time for actual life when you're training 3 x per week as opposed to 6 or 7 times per week. -
yes, got to love the upping reps - kills you.<br />
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I have taken the plunge back to the athletic class - weight for heright. So need to drop a couple of kilos from my current comp weight. Anyway, now means I am into the high rep range for good.<br />
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Anyway anyway, went one step further with the one legged squats, loaded up the smith machine with what I thought was a paltry 20 kilos, and into it. Managed ten reps per leg. This morning butt and quads singing to their own tune! That was after 20s leg extensions, squats and hanstring curls, and ten minuntes devils walk (walking lunges) to kick start.<br />
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I think I have found a new way to cripple myself...<br />
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Casey Viator - now there's a blast from the past. -
Here's a link to The Arthur Jones Way, sounds brutal<br />
[url]http://www.enotalone.com/article/4848.html[/url] -
Here's more from Jones. He really is the father if HIT, or High Intensity Training. <br />
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[url]http://www.bodybuilding.com/fun/shannon4.htm[/url]
