Yesterday's post actually started out with the intention of just posting my most recent workout but then I got a bit sidetracked and well, you've read the rest. So today I'll update that workout. Hammer Decline Press Worked up to 295 x 9 + 4 + 3 (plus statics) Hammer Shoulder Press Worked up to 205 X 10 + 3 + 2 (plus statics) Reverse-grip Bench Press Worked up to 160 X 9 + 4 + 3 Assisted Pull Ups Worked up to 80 x 9 + 3 + 3 (plus statics) Deadlifts (paused) Worked up to 445x6 and then, 385x10 Everything was up between 5 and 20lbs for this workout. The deadlifts are coming up nicely. I'm not at PR territory or anything yet, but I'm happy with the rate of strength... read more 1 comments

Ok, as I said yesterday, I was going to try to update frequently and figured my training updates would serve as some easy ones. I've been on my current plan for about 6 weeks now. Strength gains have been good and consistent, but my overall size gains have been less than optimal. I chalk that up to the inability to eat enough food. Being in the mid to high 220s generally means I need to be eating a lot of food to see the scale start to move up, and I haven't been doing so on a consistent basis; partly due to a lack of appetite and partly due to simple laziness. So in a sense, for no good reason at... read more 5 comments

The Overload Principle as at the root of all training progress. It states that a greater than normal stress on the body is required for a training adaptation to take place. The body will in turn adapt to this increased stress. In the context of getting stronger, you must subject your body to stresses greater than it is used to in order to force your body to adapt. This is basically how all training adaptations occur. There are multiple ways in which you can increase the workload and stress your body is subjected to and interestingly enough they all relate back to the three primary triggers for muscle growth – mechanical load, density and total time under tension. First... read more 0 comments

The “laws of bodybuilding” seem to say you have to train a muscle once per week on a split routine. For example: Monday: Chest/Biceps (this is International Chest & Biceps day around the entire world) Tuesday: Quads/Hamstrings Wednesday: Off Thursday: Back/Rear Delts/Traps Friday: Shoulders/Triceps Saturday: Off Sunday: Off Unless you’re part of the genetically elite – those who can pretty much do anything they want and turn into freaks – hitting a muscle group this infrequently is going to result in less than optimal results. Yes, this goes against the grain, but be open minded. Training muscle groups more frequently can have a very significant impact on your overall development. Provided you’re training fresh and are hitting your muscles with varying... read more 2 comments

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