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Training Theories :.

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  • triceps
    replied
    Originally posted by Fella Finn
    Gotta agree with you on that one. Everything has become so incredibly scientific these days that it's no wonder why there are so many confused people.
    It reminds me of that Westside barbell method for powerlifters, I'm not saying that method doesn't work, for powerlifters, but omg why does it gotta be so fancy and over complicated? Lol! Some say they need the ''variety'', constantly change things, otherwise they get ''bored'' and lose ''motivation''

    Leave a comment:


  • triceps
    replied
    I love how many over complicate things, I love it, but in reality, if you get stronger you get bigger, it's as simple as that

    Leave a comment:


  • theguru
    replied
    all this exercise theory make it complicated

    train early morning 15 -20 sets
    then around 12 pm 10 set-12
    and cardio in evening !

    6 days a week...thats how i do it

    Leave a comment:


  • gymjunkskunk
    replied
    Thanks

    Leave a comment:


  • Nationals09
    replied
    Originally posted by Beachbody45 View Post
    Train only for 3 months, then go easy or rest for 2 months. You can't gain continuously.
    Great way to build a beach body fo sho👍🏻


    Sent from my iPhone using Tapatalk

    Leave a comment:


  • Beachbody45
    replied
    Train only for 3 months, then go easy or rest for 2 months. You can't gain continuously.

    Leave a comment:


  • Lorenzo27
    replied
    Just awesome ! Thanks Warrior, Keep it up !

    Leave a comment:


  • tmno
    replied
    lots of info on this thread, this is great

    Leave a comment:


  • Pentatonic
    replied
    Awesome thread! I'm just getting back into the weightlifting game and looking for some new things to try. Plenty of stuff here!

    Leave a comment:


  • Epifiny
    replied
    Does anyone have a link or basic layout of layne norton's training protocol?

    Leave a comment:


  • venky
    replied
    training

    Hi im new to this site can anyone guide me pls.

    Leave a comment:


  • bodyfx2
    replied
    Originally posted by anno_x View Post
    can any parts of the body, for example shoulders, have 2 working days in PRRS?
    For weak bodyparts I often recommend one full workout and one mini-workout per week (1/2 volume).

    Leave a comment:


  • anno_x
    replied
    Originally posted by bodyfx2 View Post
    Pretty good interpretation of my program, although some workouts have too many sets in my opinion. I only recommend between 6 and 10 sets per bodypart per workout.
    can any parts of the body, for example shoulders, have 2 working days in PRRS?

    Leave a comment:


  • bodyfx2
    replied
    Pretty good interpretation of my program, although some workouts have too many sets in my opinion. I only recommend between 6 and 10 sets per bodypart per workout.

    Leave a comment:


  • anno_x
    replied
    Hi. I'm new to this forum
    how does this look guys?

    -----------------------------------------------------------------------
    POWER
    -----------------------------------------------------------------------
    1. Chest
    Incline BB Press 4*4-6
    Incline DB Press 3*4-6
    Flat DB Press 3*4-6
    Machine Fly 4*4-6
    Weighted Dips 4*4-6

    2.Back & Traps
    Deadlift 3*3-6
    Weighted Chin 3*4-6
    Bent Row 3*4-6
    Tbar Row 3*4-6
    Power Shrug 4*4-6
    Trap Bar Shrug 2*4-6

    3. Legs & Calves
    Rack Squats 4*4-6
    Leg Press 3*4-6
    Stiff Deadlift 4*4-6
    Lying Leg Curl 3*4-6
    Calve Raise in Hack 3*15-20
    Seated Calve Rises 3*10-12

    4.Shoulders
    Seated Military Press 3*4-6
    BB Front Rise 3*4-6
    Upright Row 3*4-6
    Lateral 3*4-6
    Bent Over DB Rise 3*4-6
    Machine Rear Deltoid Fly 3*4-6

    5. Arms
    Barbell Curl 4*4-6
    Preacher Curl 3*4-6
    Hammer Curl 4*4-6
    Decline CG Bench Press 3*4-6
    DB Frech Press 3*4-6
    Decline DB Extentions 2*4-6

    -----------------------------------------------------------------------
    Rep Range
    -----------------------------------------------------------------------
    1. Chest
    Flat DB Press 4*7-9
    Incline Smith Press 4*10-12
    Machine Chest Press 4*10-12
    Incline DB Fly 3*12-15
    Cable Fly 3*12-15
    Dips 2*12-15

    2.Back & Traps
    CG Weighted Chin 2*8-10
    Rack Deadlift 3*8-10
    Hammer Row 2*10-12
    DB Row 2*12-15
    Base Shrug 3*15
    Barbell Shrug 3*12-15

    3. Legs & Calves
    Smith Front Squat 3*6-8
    Leg Exension 2*8-10
    One Legged Leg Press 3*10-12
    Stiff Deadlift 3*6-8
    Lying Leg Curl 3*8-10
    Lounges 2*10-12
    Calve Raise in Hack 3*12-15
    Seated Calve Rises 3*15-20


    4.Shoulders
    Seated DB Press 3*10-12
    Seated Side Lateral 3*10-12
    Arnold Shoulder Press 3*10-12
    Bent Over DB Rise 3*10-12
    Cable Lateral Raise 3*12-15
    One Arm Bent Over Cable Raise 3*12-15
    Hammer Shoulder Raise 2*12-15

    5. Arms
    Alternating DB Curl 2*6-8
    Incline DB Curl 2*8-10
    Cable Curl 3*10-12
    Weighted Dip 3*6-8
    Pushdowns 3*8-10
    Kickback 3*10-12

    -----------------------------------------------------------------------
    SHOCK
    -----------------------------------------------------------------------
    1. Chest
    Cable Crossover 3*8-10 (1)
    Incline Smith Press 3*8-10 (2)
    Pushups 3*8-10 (3)
    Low Pulley Cable Fly 3*8-10 (1)
    Pec-Deck Fly 3*8-10 (2)
    Incline Fly 3*8-10 (1)
    Dips 3*8-10 (2)
    Machine Bench Press 10-8-6

    2.Back & Traps
    Pullover 2*8-10 (1)
    WG Pulldown 2*8-10 (2)
    Stiff Arm Pulldown 2*8-10 (1)
    Reverse Grip Bent Row 2*8-10 (2)
    Weighted Bench Dip 10-8-6
    BB Shrugs 3*15-20 (1)
    BTB Smith Shrughs 3*15-20
    Calbe Shrug in 3 Waves (close, far, Furthest) 3*10-12


    3. Legs & Calves
    Leg Extension 3*8-10 (1)
    Smith Front Squat 3*8-10 (2)
    Static Hold 3*8-10 (3)
    Leg Extension 3*8-10 (1)
    Leg Press 3*8-10 (2)
    BB lunge 10-8-6
    Calve Raise in Hack 3*10-12 (1)
    Seated Calve Rises 3*10-12 (2)

    4.Shoulders
    Seated Side Lateral 3*8-10 (1)
    Hammer Machine Press 3*8-10 (2)
    Incline Side Raise 3*8-10 (1)
    Cable Lateral Raise 3*8-10 (2)
    Machine Rear Deltoid Fly 3*8-10 (1)
    Bent Over DB Rise 3*8-10 (2)
    Double Handle Cable Front Raise 10-8-6

    5. Arms
    Ez Bar Curl 3*6-10 (1)
    CG Chin 3*6-10 (2)
    Preacher Curl 2*5-10 (1)
    Hammer Curl 2*6-10 (2)
    Cable Single Arm Curl 10-8-6
    Pushdown 2*6-10 (1)
    CG Bench Press 2*6-10 (2)
    Close Grip Pushups 2*8-10 (1)
    Seated Overhead Extension (machine) 2*8-10 (2)
    Weighted Bench Dip 10-8-6

    *(1)-(2) means Superset
    ** (1)-(2)-(3) means Triset

    Leave a comment:

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