KAK GYM WORKOUT !

Howzit Gents

My mate and I have been doing this routine that he is adamant about, i personally think that is stupid yet he is adamant to continue it.

We are training on a four day split:

-Back and Biceps
-Chest and Triceps
-Legs
-Shoulders

This is a common and popular split i know, the problem i have is that he thinks it is beneficial to do 1 set per excercise, usually around 12 reps, as heavy as possible. Can someone please provide an explanation as to why this idea is stupid, or please correct me if i am wrong?

Thank you!

Dorian Yates-ish.. It is not for everyone, but it is not stupid. If you are doing adequate warmups, and your working set literally breaks you, it can be a very beneficial work-out. But it really isn't for everyone, do not try force it if you are not enjoying it or seeing gains.

If you look at Cutler in the mid 2000's that how he trained for Mr.O. Pretty much do a good amount of warm-up and the other exercises move almost straight into the working set.

I would give it a month or so and see how you progress. It should alow you to pack on good weight training like this. But ya, we have all been brainwashed into thinking that we must do 3 or 4 sets and find it hard doing "less" work.

I've done many splits and programs, but none of them have seen me doing one working set. I just don't think I'd be able to completely exhaust my muscles by doing so.

CHAPEL wrote: Dorian Yates-ish.. It is not for everyone, but it is not stupid. If you are doing adequate warmups, and your working set literally breaks you, it can be a very beneficial work-out. But it really isn't for everyone, do not try force it if you are not enjoying it or seeing gains.

To add to what Chapel is saying, go have a look here bro: www.bodybuilding.com/fun/dorian-yates-bl...s-6-week-trainer.htm
Watch the vids it should give you a good idea about this type of training. Also lots of other vital info on negative failure and that completely changed the way I gym so definately worth spending an hour on.

I couldn't agree more with Pyroclasm, negatives have changed the way I gym as well. There are so few people who do it (from what I have seen) but it's well worth it!

That being said, I think a great deal of it comes down to three things:

1) If it's not challenging enough, then move from set to set quicker, decrease your rest time.
2) Be super careful of injuries. Often with these programs, you tend to rush the sets and bad form can snap up your shit big time.
3) Make slow, deliberate movements, take your time while in the set, and rush to get the equipment for the next set ready.

333 wrote: I couldn't agree more with Pyroclasm, negatives have changed the way I gym as well. There are so few people who do it (from what I have seen) but it's well worth it!

That being said, I think a great deal of it comes down to three things:

1) If it's not challenging enough, then move from set to set quicker, decrease your rest time.
2) Be super careful of injuries. Often with these programs, you tend to rush the sets and bad form can snap up your shit big time.
3) Make slow, deliberate movements, take your time while in the set, and rush to get the equipment for the next set ready.

I try keep my movements slow and controlled... near the end of a set I start losing my form... eish...
sometimes I switch it up a bit and try push the weight up faster (not with momentum), like if I am doing bench I will finish off with a set with a lower weight and focus on some bursts of speed to push the weight up and lower it slowly again.

Finish off a set of bicep curls with a 10 second static hold at half rep