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Layne Norton

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  • Layne, I noticed your routine is five days a week. Thats somewhat un-orthodox for natty trainers. Do you feel that someone with a little over a year of serious training and eating would do well on such a program?

    Comment


    • not sure how that is un orthodox?

      but if by unorthodox you mean I don't buy into the bullshit broscience myths out there then.. yes
      BioLayne LLC
      PhD, Nutritional Sciences
      Scivation Athlete
      MD Columnist
      Website

      Comment


      • not sure how that is un orthodox?

        but if by unorthodox you mean I don't buy into the bullshit broscience myths out there then.. yes
        BioLayne LLC
        PhD, Nutritional Sciences
        Scivation Athlete
        MD Columnist
        Website

        Comment


        • Originally posted by str8flexed View Post
          not sure how that is un orthodox?

          but if by unorthodox you mean I don't buy into the bullshit broscience myths out there then.. yes
          haha gotcha. So you feel it's a productive program for just about any natty trainer?

          Comment


          • very impressive! Can't wait to see more pics/vids!
            http://forums.musculardevelopment.co...n?goto=newpost

            Comment


            • btw, is that the same panel of judges that judge the OCB Natural Indiana in Sept.?
              http://forums.musculardevelopment.co...n?goto=newpost

              Comment


              • Layne, are you back to doing your 5 day power/hyper split with the weekly weight increases, acclimating up to making some PR's?

                Also, what are you able to do for chest work now? It's been a while since the injury happened, so just curious what you've been doin!

                Comment


                • Originally posted by PTmuscle View Post
                  btw, is that the same panel of judges that judge the OCB Natural Indiana in Sept.?
                  yes
                  BioLayne LLC
                  PhD, Nutritional Sciences
                  Scivation Athlete
                  MD Columnist
                  Website

                  Comment


                  • Layne, I read earlier that this is NOT your routine:

                    Sunday: Upper Power
                    -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
                    -Barbell Bench Press
                    -Barbell Rows
                    -Military Press
                    -Barbell Shrugs
                    Monday: Lower Power
                    -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
                    -Back Squat
                    -Stiff Leg Deadlift, Or Romanian DL
                    -6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

                    Tues: Off (I usually do some cardio)

                    Wednesday: Hypertrophy Chest/Arms
                    (For hypertrophy days i never go to failure, always stop about 2 reps before failure)
                    -DB Incline Bech 3x8-12
                    -Barbell Close Grip Bench 3x8-12
                    -DB Flat Bench 2x8-12
                    -Preacher Curls 3x8-12 super setted with
                    -Standing French Press 3x8-12
                    -Push Downs 3x8-12 super setted with
                    -DB Hammer Curls
                    -Cable Crossovers 3x8-12
                    -Machine Curl 3x8-12 supersetted with
                    -Machine Dips 3x8-12
                    Thursday: Hypertrophy Shoulders/Back/Traps
                    (For hypertrophy days i never go to failure, always stop about 2 reps before failure)
                    -DB Shoulder Press 3x8-12 super setted with
                    -DB Front Raise 3x8-12
                    -DB One Arm Row 3x8-12 super setted with
                    -DB Arnold Press 3x8-12
                    -Lat Pull Down (Wide Grip) 2x8-12 super setted with
                    -DB Shrugs 2x10-15
                    -Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
                    -DB Upright Row 2x10-15
                    -T Bar Row 2x8-12 (Usually too tired/dead to do this last exercise, but some times i do it)

                    Friday: Hypertrophy Legs/Calves
                    (For hypertrophy days i never go to failure, always stop about 2 reps before failure)
                    -Hack Squat 5x8-12 super setted with
                    -Standing Calf 5x10-15
                    -Leg Extensions 5x10-15 super setted with
                    -Sitting Leg Curls 5x10-15 super setted with
                    -Sitting Calf Raise 4x8-12

                    Saturday: Off (cardio if you want)

                    Is this the routine you recommend? How is it different?

                    Comment


                    • layne...quick question...

                      i try to eat around 3 spoonfuls of chia seeds everyday, just as a healthy snack with some high fiber...well i was reading the label and a serving has 5 grams of fat, with 4 of them being polyunsaturated...do you believe in the hype that poly fats can trigger cancer cells to grow and all that, or do you think its safe to eat?

                      Comment


                      • Originally posted by NTT91 View Post
                        Layne, I read earlier that this is NOT your routine:

                        Sunday: Upper Power
                        -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
                        -Barbell Bench Press
                        -Barbell Rows
                        -Military Press
                        -Barbell Shrugs
                        Monday: Lower Power
                        -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
                        -Back Squat
                        -Stiff Leg Deadlift, Or Romanian DL
                        -6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

                        Tues: Off (I usually do some cardio)

                        Wednesday: Hypertrophy Chest/Arms
                        (For hypertrophy days i never go to failure, always stop about 2 reps before failure)
                        -DB Incline Bech 3x8-12
                        -Barbell Close Grip Bench 3x8-12
                        -DB Flat Bench 2x8-12
                        -Preacher Curls 3x8-12 super setted with
                        -Standing French Press 3x8-12
                        -Push Downs 3x8-12 super setted with
                        -DB Hammer Curls
                        -Cable Crossovers 3x8-12
                        -Machine Curl 3x8-12 supersetted with
                        -Machine Dips 3x8-12
                        Thursday: Hypertrophy Shoulders/Back/Traps
                        (For hypertrophy days i never go to failure, always stop about 2 reps before failure)
                        -DB Shoulder Press 3x8-12 super setted with
                        -DB Front Raise 3x8-12
                        -DB One Arm Row 3x8-12 super setted with
                        -DB Arnold Press 3x8-12
                        -Lat Pull Down (Wide Grip) 2x8-12 super setted with
                        -DB Shrugs 2x10-15
                        -Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
                        -DB Upright Row 2x10-15
                        -T Bar Row 2x8-12 (Usually too tired/dead to do this last exercise, but some times i do it)

                        Friday: Hypertrophy Legs/Calves
                        (For hypertrophy days i never go to failure, always stop about 2 reps before failure)
                        -Hack Squat 5x8-12 super setted with
                        -Standing Calf 5x10-15
                        -Leg Extensions 5x10-15 super setted with
                        -Sitting Leg Curls 5x10-15 super setted with
                        -Sitting Calf Raise 4x8-12

                        Saturday: Off (cardio if you want)

                        Is this the routine you recommend? How is it different?
                        there is much more variety in my rep ranges. It is similar to my workout but definintely not spot on
                        BioLayne LLC
                        PhD, Nutritional Sciences
                        Scivation Athlete
                        MD Columnist
                        Website

                        Comment


                        • Originally posted by Jacketfreak08 View Post
                          layne...quick question...

                          i try to eat around 3 spoonfuls of chia seeds everyday, just as a healthy snack with some high fiber...well i was reading the label and a serving has 5 grams of fat, with 4 of them being polyunsaturated...do you believe in the hype that poly fats can trigger cancer cells to grow and all that, or do you think its safe to eat?
                          i believe that is only specific PUFAs that do that. Not sure where people are suggesting PUFA's can cause cancer? do you have a link?
                          BioLayne LLC
                          PhD, Nutritional Sciences
                          Scivation Athlete
                          MD Columnist
                          Website

                          Comment


                          • http://www.second-opinions.co.uk/fats_and_cancer.html
                            This link is pretty long, they go in depth on dissing poly fats....

                            here is the chia seeds i take
                            http://www.gnc.com/product/index.jsp...083926.2109040

                            Comment


                            • Originally posted by Jacketfreak08 View Post
                              http://www.second-opinions.co.uk/fats_and_cancer.html
                              This link is pretty long, they go in depth on dissing poly fats....

                              here is the chia seeds i take
                              http://www.gnc.com/product/index.jsp...083926.2109040

                              I know I'm not Layne, but I am doing some fatty acid reserach at the moment. I skimmed the 1st article and it seemed pretty biased. What about the fact that PUFA have been shown to have improvements on the blood lipid profile and perhaps insulin sensitivity as well? Or the fact that some researchers have proposed the omega-3 index (the percentage of DHA + EPA incorporated into the membrane of erythrocytes) as a potential indicator or risk of cardiovascular disease and diabetes and while it is a new idea and still needs to be tested further, it seems promising thus far. Also, here is an fairly new article from the Journal of Nutritional Biochemistry proposing that PUFA can be used along with current therapies to treat cancer.

                              http://www.sciencedirect.com/science...3b937174266d3d

                              Sorry to hyjack Layne's thread, I just thought I'd add my 2 cents.

                              Chuckles

                              Comment


                              • Originally posted by str8flexed View Post
                                there is much more variety in my rep ranges. It is similar to my workout but definintely not spot on
                                so would you reccomend lower volume?

                                Comment

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