Search found 40 matches

by Drake Van Steed
Wed Jul 31, 2013 6:46 pm
Forum: General
Topic: how to bulk up my chest?
Replies: 13
Views: 10055

Re: how to bulk up my chest?

I'd alternate incline and flat bench every workout or do them both in one workout depending on your split. If you do them together, try alternating doing incline first and flat bench first. And try doing sets of 10. I think they are better for hypertrophy. You can alternate workouts of 5 reps and wo...
by Drake Van Steed
Sat Jul 20, 2013 6:31 pm
Forum: General
Topic: Big, Strong, Lean Routine
Replies: 0
Views: 15316

Big, Strong, Lean Routine

Catchy name, right? I thought I'd post my current routine. I've been making some great gains. Big : Rep range is designed to induce hypertrophy. 8-12 on upper body. Sometimes I do sets of 6 if I feel like it. Mix it up. 20-30 on legs, sometimes sets of 15, which works for me, but you of course can u...
by Drake Van Steed
Tue Jun 04, 2013 4:10 pm
Forum: General
Topic: High intensity advisable with every exercise?
Replies: 22
Views: 12760

Re: High intensity advisable with every exercise?

Drake--You are an experiment of only 1. You don't have a control group. You don't know what your joints would be like if you had never lifted, or if you had lifted much less. My point is that you have the joints that you were given, and different people are different. I don't think that wear is a v...
by Drake Van Steed
Tue Jun 04, 2013 3:56 pm
Forum: General
Topic: is upper/lower Rectus Abdominis a myth? + abs question.
Replies: 11
Views: 12981

Re: is upper/lower Rectus Abdominis a myth? + abs question.

Some insist they can be isolated. Whether true or not, I think that using various exercises from different angles uses different fiber recruitment patterns and gets you deeper into the muscle fibers for better results. That being said, I'm of the school of thought that abs don't take a lot of traini...
by Drake Van Steed
Tue Jun 04, 2013 3:38 pm
Forum: General
Topic: are abs really ALL (100%) about diet?
Replies: 9
Views: 7705

Re: are abs really ALL (100%) about diet?

It's not all diet. By building the ab muscles, obliques, etc... they protrude through the skin and are more visible. I'm not suggesting doing ultra heavy stuff, but definitely training them effectively and fatiguing them will cause growth. You have may noticed that some people have a low bodyfat per...
by Drake Van Steed
Fri May 24, 2013 7:57 am
Forum: General
Topic: High intensity advisable with every exercise?
Replies: 22
Views: 12760

Re: High intensity advisable with every exercise?

A good friend of mine who is 46 and has trained as long and hard as I have has the same problems I do. We both talk about some of our other friends who didn't touch a weight until they were in their 30s or 40s and they're just trucking along like, "what's the problem." I think age plays a role defin...
by Drake Van Steed
Thu May 23, 2013 4:14 pm
Forum: General
Topic: High intensity advisable with every exercise?
Replies: 22
Views: 12760

Re: High intensity advisable with every exercise?

Drake--give us some perspective as to what you're thinking when you say "older" and "when I was young". :) I'm 39, which is not "old." But I've been lifting weights since I was 15. I lifted high volume and heavy weights from 15 until I was 31. Then the injuries started. Some people seem to be able ...
by Drake Van Steed
Thu May 23, 2013 3:51 pm
Forum: General
Topic: High intensity advisable with every exercise?
Replies: 22
Views: 12760

Re: High intensity advisable with every exercise?

Be careful with legs and shoulders. As I've gotten older my leg work has moved more toward the 20 rep range and my pressing never dips below 10 reps. At some point the warranty expires on key joints so you run a big risk going heavy. I did my fair share of blood vessel bursting lifts when I was youn...
by Drake Van Steed
Thu May 23, 2013 3:38 pm
Forum: General
Topic: The case for direct arm work. or not. Here we go again.
Replies: 15
Views: 13430

Re: The case for direct arm work. or not. Here we go again

It's kinda funny that the almighty and important quads and glutes need only big compound movements like squats, but the biceps (roughly the size of a russett potato) needs 9 sets of different curls. Why aren't dips and bench presses "squats" for the tris and chins enough for your potatoes...er I mea...
by Drake Van Steed
Tue Jun 26, 2012 6:55 pm
Forum: General
Topic: back pain with heavy squats
Replies: 38
Views: 22783

Re: back pain with heavy squats

I think that someone can use proper form and still get injured. There seems to be a common misconception that "if you do the exercise correctly," then the prospect of injury is foreclosed. For one, some exercises are inherently more dangerous, even if using text book form. See generally, good mornin...
by Drake Van Steed
Fri Jun 22, 2012 11:23 am
Forum: General
Topic: back pain with heavy squats
Replies: 38
Views: 22783

Re: back pain with heavy squats

Drake, What exercises do you do for your legs now? I vary my leg workouts a lot. My exercises will include lunge variations (reverse lunges, static lunge, bulgarian squat), light dumbell squat variations (sumo squat holding a 50lbs dumbell, dumbell "squats" holding 30s), leg press, and various hams...
by Drake Van Steed
Wed Jun 20, 2012 3:06 pm
Forum: General
Topic: back pain with heavy squats
Replies: 38
Views: 22783

Re: back pain with heavy squats

You have what I would call a "back problem." A lot of research and pain has gone into my assessment. I had a back problem too. I quit squating and deadlifting and doing anything else that aggravated my back problem. My back problem is no longer a problem. Since I quit squating in 2004 my legs look e...
by Drake Van Steed
Fri Feb 24, 2012 3:36 pm
Forum: General
Topic: Cutting critique (Low dairy)
Replies: 13
Views: 7795

Re: Cutting critique (Low dairy)

You will learn a lot about yourself by cutting bodyfat. Instead of giving you a specific workout, calorie target, or macronutrient profle, I will pass on a few words to keep in mind. 1. Don't think you know how much weight you have to lose. I know some people who lose 6 lbs and they tighten up and l...
by Drake Van Steed
Tue Feb 21, 2012 12:42 pm
Forum: General
Topic: fitting 4 day split into 3 days
Replies: 12
Views: 5763

Re: fitting 4 day split into 3 days

Jungledoc, I should clarify. I'm not saying avoid working the lower back. I think that should be included in a core workout done regularly (for endurance). I'm just not a fan of heavy DLs or BB rows or heavy BB squats for recreational lifters looking to get in shape because of their injury potential...
by Drake Van Steed
Mon Feb 20, 2012 6:07 pm
Forum: General
Topic: fitting 4 day split into 3 days
Replies: 12
Views: 5763

Re: fitting 4 day split into 3 days

You're deadlifting twice in the week. If you are going to include deadlifts in your program, consider doing just one version of it for the week. Note also that you are doing back squats and barbell rows, which also work your lower back in a big way. Watch out and be careful of overuse. I personally ...