Jeff Rodriguez Thread

[jrod]

jrod

I know you like to lift heavy and do low volume. What do you do when your strength stagnates? I heard you say that if you cant move up in weight then you work on bettering your form with the weight. But i would imagine at somepoint your strength comes to a halt....then what? do you take a week off? switch up the excersices? do you "cruise"?

thanks for the response!

I train with the heaviest weight I can handle (with good form) in a 4-6 that rep range (on most lifts). If one week that is 100lb. and the next week its 95, then thats what I'll use. I'm always striving to handle more weight, but, of course, this doesn't always happen and sometimes I get weaker. When I'm weaker, I still lift 4-6, just with less weight (the heaviest I can handle, though).

[winflex]

Jeff,
Progress is looking good. Seeing that you stay lean, your contest condition will be much tighter than years before because you have also gained considerable mass.

Question: I notice that you consume simple carbs mostly around and during your workout. I was wondering why not complex carbos for pre-workout?
What's your philosophy on pre-workout carbs?

BTW, I tried simple carbs pre-w/o yesterday (I'm normally a complex carb eater pre-wo), I had much better pumps than with complex carbs but noticed some lightheaded-ness after maximal exertion. I also consume a during workout drink with simple carbs. That seemed to help in between sets but it was definitely a different experience.

What are your thoughts?

[mrky03]

I train with the heaviest weight I can handle (with good form) in a 4-6 that rep range (on most lifts). If one week that is 100lb. and the next week its 95, then thats what I'll use. I'm always striving to handle more weight, but, of course, this doesn't always happen and sometimes I get weaker. When I'm weaker, I still lift 4-6, just with less weight (the heaviest I can handle, though).

Well said!

Jeff, you have gained conciderable mass this year. I'm tellin ya, you're gonna kick some butt at the TU!

[jrod]

Well said!

Jeff, you have gained conciderable mass this year. I'm tellin ya, you're gonna kick some butt at the TU!

Thanks.

I hope so. Getting bigger time is over; now its time to get into the best condition I can. 12 weeks to go...

[BB]

your updated pics are sick as usual.

do you eventually increase your reps toward the end of the prep to avoid injury?

[mrky03]

Thanks.

I hope so. Getting bigger time is over; now its time to get into the best condition I can. 12 weeks to go...

I hear ya! I start dieting next month! I can't tell you how much help this thread has been, sometimes the small tweaks you make to your training can make a big difference, like spreading the workout over 8 days instead of seven and doing those wide stance squats! Hey, those have already made a difference in my leg development.

I'm tellin ya people this guy knows his stuff! Less is definitely more!

[DamnDiesel]

Question: I notice that you consume simple carbs mostly around and during your workout. I was wondering why not complex carbos for pre-workout?
What's your philosophy on pre-workout carbs?

Good question and i was wondering the same thing.

[becks]

Jeff Mate,

Do you use the outlined warm up and acclimation sets for Max Ot training, or do you warmup by feel?

Cheers!

[jrod]

your updated pics are sick as usual.

do you eventually increase your reps toward the end of the prep to avoid injury?

No. I still train heavy; heavy in a relative sense. I train in a 4-6 rep range all the way until the last week. I avoid injury by being reasonable and understanding that there will be times when I have to lower the weight to stay in a 4-6 rep range while still having good form.

I think of it like this. I train heavy (4-6 reps) in the offseason because I am trying to put on as much muscle as possible and I believe this is the best way for me to do it. Pre-contest, I train heavy (4-6 reps) to hold on to as much muscle as possible.

[jrod]

I hear ya! I start dieting next month! I can't tell you how much help this thread has been, sometimes the small tweaks you make to your training can make a big difference, like spreading the workout over 8 days instead of seven and doing those wide stance squats! Hey, those have already made a difference in my leg development.

I'm tellin ya people this guy knows his stuff! Less is definitely more!

Yeah, I know what you mean about small tweaks making a big difference. I'm really glad this thread has been helpful to you.

Thanks for the nice words.

[jrod]

Quote:
Originally Posted by winflex
Question: I notice that you consume simple carbs mostly around and during your workout. I was wondering why not complex carbos for pre-workout?
What's your philosophy on pre-workout carbs?

Good question and i was wondering the same thing.

I don't think of carbs in terms of simple and complex; I use the glycemic index. But to answer your question,...

It's the same concept as having high gi carbs post workout: replenish glycogen stores, spike insulin to shuttle nutritents into muscle, etc. I don't think complex/low gi carbs would have as much of a benefit AND probably will not absorb fast enough. Remember, I have my pre-workout shake as I warm up.

[jrod]

Jeff Mate,

Do you use the outlined warm up and acclimation sets for Max Ot training, or do you warmup by feel?

Cheers!

Both. Very close to the way its outlined in Max-ot, but I do pay attention to how I feel.

I usually do a total of 4 warm up sets before my real/working set. Progressively heavier and usually as follows in terms of reps:

light weight for 6 reps
light/moderate weight for 3-4 reps
moderate weight for 2-3 reps
close to working weight for 1 rep (to get used to handling heavy weight).

For example, last chest day I started with bench and warmed up as follows:

6 reps at 185
4 reps at 225
2 reps at 275
1 rep at 295

then I did my real working set with 315.

[winflex]

Quote:
Originally Posted by winflex
Question: I notice that you consume simple carbs mostly around and during your workout. I was wondering why not complex carbos for pre-workout?
What's your philosophy on pre-workout carbs?





I don't think of carbs in terms of simple and complex; I use the glycemic index. But to answer your question,...

It's the same concept as having high gi carbs post workout: replenish glycogen stores, spike insulin to shuttle nutritents into muscle, etc. I don't think complex/low gi carbs would have as much of a benefit AND probably will not absorb fast enough. Remember, I have my pre-workout shake as I warm up.

Good point Jeff, I didn't realize when you had your pre-w/o shake and it makes sense now. If you need the carbs quickly, you would use one on the high glycemic end. I actually tried that today and noticed no lightheadedness; however, I didn't do deadlifts today either.

Thanks for the info.

Lookin big!!

[mrky03]

No. I still train heavy; heavy in a relative sense. I train in a 4-6 rep range all the way until the last week. I avoid injury by being reasonable and understanding that there will be times when I have to lower the weight to stay in a 4-6 rep range while still having good form.

I think of it like this. I train heavy (4-6 reps) in the offseason because I am trying to put on as much muscle as possible and I believe this is the best way for me to do it. Pre-contest, I train heavy (4-6 reps) to hold on to as much muscle as possible.

Ditto! I believe in doing it the same way. Obviously the diet's going to take its toll toward the end but you would be surprised at how much you can still lift. I've had some pretty heavy training sessions 2-3 weeks out from competitions.

[jianblaze]

Just wondering Jeff, what is your definition of "natural" as it pertains to bodybuilding? Everybody has varying opinions, just wanted to know what yours is!