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re: Dual-factor Bodybuilding routine for Intermediate and Advanced lifters
Posted on 8/30/17 at 6:07 pm to buffbraz
Posted on 8/30/17 at 6:07 pm to buffbraz
Yea absolutely you did the right thing starting light and working up. You are going to have good days and bad days, the key is progression over time.
1
Posted on 8/30/17 at 6:11 pm to buffbraz
yea the front squats are brutal but it's prolly what is responsible for you getting leaner. I would do 3 weeks, then deload and do atleast 3 cycles so 12 weeks total before you judge the program.Posted on 8/31/17 at 6:24 am to lsu777
I actually started with doing 3 sets per exercise but going what I thought was light. Sometimes i am having to stretch it into 4 sets to complete the amount of reps. All in all it's nice to do something different. I've been working out for almost 25 years. shite gets old!!!
Posted on 9/13/17 at 2:08 pm to buffbraz
So I finished my 3 week of this regimen and I am ready for a deload week, going to do light week/cardio. I have gotten much stronger and look significantly leaner. I like this program a lot, but it is very demanding on the body esp at 36yo. I'm going to keep going with it for a while and see where it gets me.
Posted on 9/13/17 at 5:16 pm to lsu777
I have 6 more weeks of a Jay Cutler hypertrophy routine then I'm giving this a go.
Posted on 9/13/17 at 10:37 pm to buffbraz
Good to see you are enjoying this so much and having great success
Posted on 3/13/18 at 7:55 pm to buffbraz
So buff, how long did you end up running this and what we're your results? I am going to be running this prolly starting September.
Posted on 4/26/18 at 10:32 am to lsu777
quote:
So buff, how long did you end up running this and what we're your results? I am going to be running this prolly starting September.
So unfortunately on 11/29/17, I had a partial tear in my L5 annular ligament surrounding my disk. I did it doing Romanian deadlifts doing this regimen. Maybe I was lifting to heavy, poor form, or working out too much. It is still bothering me. I'm down to mostly light lifting with no power movements for the time being. It's been a huge bummer for me, but will hopefully resolve over time. I don't need surgery yet, but may seek a second opinion if 6 months go by and it still bothers me. Not a very positive update, but there it is! I was getting stronger while on this regimen though.
Posted on 4/26/18 at 10:41 am to buffbraz
quote:I really don't think humans should dead lift at all past about 25 yoa, but those look particularly dangerous.
I did it doing Romanian deadlifts doing this regimen.
Posted on 4/26/18 at 10:46 am to AlxTgr
I learned that the hard way. I will probably go back to them if I heal, but very light and like 20 rep sets, if I can ever do them again.
Posted on 4/26/18 at 10:58 am to buffbraz
I do sumo whenever they let me. My back gets in a position I am not a fan of otherwise. I'm really just not good at it, and that transfers into cleans. I just suck at all of it for my overall strength.
Posted on 4/26/18 at 2:43 pm to AlxTgr
quote:
I really don't think humans should dead lift at all past about 25 yoa, but those look particularly dangerous.
its all about form. I will be 36 this year and am still setting records. Have been lifting since I was 14. Its all about form and knowing when to back off.
Romanian deadlifts are not any more dangerous than any other lift, you just have to be slow and controlled and be very mindful of form.
Posted on 4/26/18 at 3:19 pm to lsu777
quote:
its all about form
quote:It's the correct form I have an issue with.
Romanian deadlifts
quote:There are plenty of lifts less dangerous than these. In fact, I cannot think of any lift, done right, that is more dangerous than this.
are not any more dangerous than any other lift
Posted on 4/26/18 at 4:27 pm to lsu777
quote:
Romanian deadlifts are not any more dangerous than any other lift, you just have to be slow and controlled and be very mindful of form.
I was probably lifting a little too heavy and strained a little too hard without proper spine angle when I hurt it. I am 37 yo now and don't plan on power lifting much anymore. It was fun while it lasted, but I think my heavy dead lifting days are over.
Posted on 4/26/18 at 4:56 pm to AlxTgr
quote:
that is more dangerous than this.
Good mornings.
IMO there are just some exercises the Gen pop shouldn't do. RDL and Good mornings are two of the top. They are great movements but not needed if doing regular deadlifting and squats and having no really athletic goals.
If for aesthetics, I can see high rep to grow hamstrings.
However, they are amazing for strength and speed sports.
This post was edited on 4/26/18 at 4:57 pm
Posted on 4/26/18 at 5:17 pm to Hu_Flung_Pu
It's a matter of how they're programmed too.
If I had a soapbox rant about what people do wrong, one of my big things would be people who use a ton of exercise variety without being skilled in the movements.
Developing the proper movement patterns and form is huge on multijoint lifts that are the best for building strength. Too many people buy the "hitting the muscle from all angles" fallacy and never build rock solid form in basic movements.
Right now, I have two hamstring movements and squat variants are my only quad movement. I've never been stronger or had more muscular development, but nailing down form is a constant process. Even doing nothing but squats, RDL and GHR for legs, keeping form dialed in is a constant challenge. I don't know how I'd do it if I was constantly rotating exercises in and out.
Sorry, rant off.
If I had a soapbox rant about what people do wrong, one of my big things would be people who use a ton of exercise variety without being skilled in the movements.
Developing the proper movement patterns and form is huge on multijoint lifts that are the best for building strength. Too many people buy the "hitting the muscle from all angles" fallacy and never build rock solid form in basic movements.
Right now, I have two hamstring movements and squat variants are my only quad movement. I've never been stronger or had more muscular development, but nailing down form is a constant process. Even doing nothing but squats, RDL and GHR for legs, keeping form dialed in is a constant challenge. I don't know how I'd do it if I was constantly rotating exercises in and out.
Sorry, rant off.
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