Direction

Posted by: @George

so how is this high volume ?  because when i say bench press it is like 5 sets of warmup plus about 8 - 10 actual sets of heavy weight.  you will have to adjust for the fact that you dont juice, and your muscle may not be as resistant to microtrauma.  but the point is you should train hard enough that if you attempted to train the same muscle again next day you should find it next to impossible

obviously too much volume and you overtrain.  but to really overtrain i think you would first have to start doing some heavy exercises like the ones i said you dont do.  i dont think its possible to overtrain with exercises like kickback for triceps

Are you saying I need to lift heavier w8's, hmmmmm, I'm not sure I can other than building up to it, how do you change up your w8's, how much do you bring them up with what sets???????

Now I'm even more confused................

Thanks Honey...............

Ok, thanks George.........I need to re-assess all of this.............all this info has become confusing for me, I'll re-read some things and work up a plan............Thanks again

Sorry about the leg challenge thread I must not of linked it right............It's this:

Thigh Training by
Jason Lomond
Originally posted at Heavyweights.net

General Notes
This is not a program for beginners. It's broken into 4 phases. Depending on your training frequency, each phase will be performed for 4-6 workouts. Poliquin recommends training each body part once every 5 days whereas many of you may train each body part more or less frequently. During this program do not train legs any more frequently than once every 5 days (which would give you 6 workouts for each phase). If you train legs once per week, I recommend moving on to the next phase after 4 weeks.

During the final week of each phase (except for Phase1) decrease the number of sets by 2-3 for each exercise. In addition, cut back on the volume of other body parts during this program by 30-40% of your regular program because you are attempting to specialize on the legs. This is not a program that focuses on calves. That may become a priority after completion of this program. You may want to increase your calorie content during phases 1 and 3 because of higher volume.

TEMPOS
The first number refers to the eccentric portion of the lift (the lowering). The second number refers to the pause between the eccentric and the concentric (in a contracted state). For example, the bottom of a squat or the top of a calf raise. The third number refers to the concentric portion of the lift (the raising). Sometimes, you will see a fourth number and it refers to the pause between the concentric and the eccentric. When you see an X, this means the lift should be performed explosively.
For example a squat of 402 would mean a 4-second decent, 0 second pause, then a 2-second accent.

EXERCISE ORDER
Exercises are numbered and should be done in order. Where a number is broken down into letters, for example 2.a), 2., You would perform one set of exercise 2a, rest the appropriate length of time and proceed to exercise 2b. Only once you've completed all sets for a particular number should you move onto the next numbered exercise.

Phase 1

EXERCISE SETS/REPS RI TEMPO NOTES
1. 1&1/4 lying leg curl 4/6-8 2 mins   * see below
2. Heels elevated back squat 100 REPS 1:1 402 ** see below
3. Good mornings 100 REPS 1:1 303  
4. Seated calf raise 6/15-20 10 secs 211  

* To perform 1&1/4 lying leg curl, bring the calves towards the glutes, lower ¼ of the way down over 2 seconds, then bring the calves back to the glutes and lower over 4 seconds. That's 1 rep!
** Rest interval during 100 reps is of a 1:1 ratio, meaning rest for the duration that it takes to perform the set (or perform the next set as soon as your partner has completed his/her set). Use a stopwatch to time the length of sets if you train by yourself.

Start with a weight that you could perform 20 reps (approx. 60% of 1RM) and do as many as possible (e.g.) 20 reps. Rest for the appropriate length of time and perform as many reps as possible again. This process continues until all 100 reps with the same weight are completed. It may take up to a dozen sets the first time. After you can perform all 100 reps with the same weight in 4 sets, increase the resistance by 5%.

Phase 2

EXERCISE SETS/REPS RI TEMPO NOTES
1a. Front squat 5/3-5 2 mins 505 *5% method
1b. Wide grip deadlift standing on a platform 5/3-5 2 mins 505  
2. Lying leg curl (toes in) 5/4 3 mins 801  
3. Standing calf raise 3/8-10 90 secs 221  

* 5% method: during each workout in this phase add 5% to the weight used in front squats and deadlifts and decrease the number of repetitions by 1. For example,
Workout 1: (100kgx5)3, 100kgx4, 100kgx3
Workout 2: (105kgx4)3, 105kgx3, 100kgx4
Workout 3: (110kgx3)3, (105kgx3)2
During workout 4 the repetitions would increase to 5 again and the weight that was used in workout 2 would be used. This would indicate a 5% gain.

Phase 3-Part 1

Notes Parts 1 and 2 are alternated from workout to workout

EXERCISE SETS/REPS RI TEMPO NOTES
1. Back squats 6/4-6 3 mins *see below
2a. Lying leg curl (toes out) 5/4-6 0 secs 501  
2b. Semi stiff legged deadlift 4/8-10 3 mins 402  
3. Seated calf raise 4/12-15 30 secs 211  

Each set of regular back squats (402 tempo) is alternated with a set of pure eccentric back squats of 4-6 reps with a 6-8 second lowering. Use 1-3 experienced spotters when performing eccentrics to aid in the lifting portion of the exercise. Be sure that proper communication exists between spotters so that one doesn't lift while the other does. Perform 3 regular sets and 3 eccentric sets in total. During workouts 4-6 (depending on the frequency that you train) only perform 4 total sets.

EXERCISE SETS/REPS RI TEMPO NOTES
1. 1&1/4 back squats 4/4-6 3 mins *see 1&1/4 leg curl above
2. Partial squat 2/8-10 2 mins 311 ** see below
2a. Lying leg curl (toes out) 5/4-6 0 secs 501  
2b. Semi stiff legged deadlift 4/8-10 3 mins 402  
3. Seated calf raise 4/12-15 30 secs 211  
** Use a power rack for these if possible and pause on the pins for 1-2 seconds. Perform the top 1/3 of the movement with a heavy weight.

Phase 4

EXERCISE SETS/REPS RI TEMPO NOTES
1. Knee tuck jumps 4/10 3 mins explosive * see below
2a. Front squats 6/2-3 2 mins 22X ** see below
2b. Position deadlifts 6-9/2-3 2 mins 221 *** see below

* Knee tuck jumps are performed using bodyweight only. Wear a good pair of cross trainers. Stand in one spot, holding the arms out at chest level and jump as high as possible. Bring the knees up to touch the hands. When you hit the ground land on the balls of your feet and jump again as quickly as possible, minimizing the amount of time that you are on the ground.

** Perform the front squats by lowering the weight and pausing 2 seconds at your sticking point before returning to the upright position. Attempt to explode out of the sticking point. It is the intent of the movement, more so than the actual velocity, which is important.

*** Position deadlifts require that you perform 2-3 sets at 3 different positions:
1st 2-3 sets: stand on a platform;
2nd 2-3 sets: from floor
3rd 2-3 sets: from above the knee

Use a regular conventional deadlift stance and avoid bending over throughout the lower back as much as possible (in other words, don't look like you're about to walk on your hands).

i can't say anything about this ( except that 100 reps is ridiculous imho ). i can't because the idea of following some chart or log is totally foreign to my mind. i never count my sets and often dont even count my reps. i know the feeling i am after and i know what to change if i am getting a wrong feeling in the muscle.

also, im not going to try to do an exercise for which my gym is poorly equipped just because some guy who never seen my gym said its good. i chose from the exercises for which my gym is well equipped. if we have a great machine i will use it, if it sux i will not, i dont care what Poliquin says i should do.

you wont get anywhere if you dont learn to listen to your body.

ideally you should also be able to visualise the mechanics involved, but that is probably asking too much.