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Turpin

smanjh wrote:
Hitit wrote:
I would not say you look worse if that's your thoughts, I think you simply look thicker and stronger IMO.

Brian

I agree, it looks like more muscle and more fat if anything, but the fat is negligible.

I wish my dad, who is 47, would pay as much attention to his body. His pictures from 20 years ago look like 2 different people.

I mean, as lean as Turpin is now, if he lost like 10 pounds he would probably look better now. I saw where he said there was a 10 pound difference, and that would seem like he stayed the same, but I am not too sure it would look exactly like that. He would probably look better now.


Cheers Smanjh , Your too generous LOL.

My arms are in fact approx 1" bigger now than then ( and dont carry much by way of excess ) but my low/mid back musculature is much thicker ( which doesnt aid aesthetically ) and my shoulders/scapulae are much more inflexible not allowing me to flex my deltoid or trapezius.
Little things that go unnoticed daily ( or are irrelevent ) as we age and only come to light on reflection.

Best wishes , T.




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Turpin

Tony Williams wrote:
T,

Congratulations!

One suggestion:

SMILE! You should be quite pleased.

Seriously, what was your plan to reduce body fat?

Tony
Tony Lyndell Williams


Hi Tony ,
My plan ? ... Do you mean how did I achieve the condition then OR is/was my plan to reduce to such now ?

Then ...I was always dieting for powerlifting OR some lifting competition or other so my condition was always quite defined but my metabolic rate was higher than today too.

To-date .... Due in part to always dieting in the past ( and getting older ) my metabolic rate has slowed considerably and I struggle to keep condition and put weight on very easily.
By employing the `rush factor` during my TUL training I saw considerable change in my condition , but the intensity was a little too much to keep up with workout to workout. So to-date I simply watch my calories whilst concentrating my efforts on my consolidated training. Sometimes the low cals make the workouts really gruelling , but Ive tried the low intensity aerobic stuff and that just saps my recovery/strength too.
So I content myself with a semblance of condition and am relatively happy with the progress in my workouts too.

Best wishes , T.

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Tony Williams

Turpin wrote:
Tony Williams wrote:
T,

Congratulations!

One suggestion:

SMILE! You should be quite pleased.

Seriously, what was your plan to reduce body fat?

Tony
Tony Lyndell Williams

Hi Tony ,
My plan ? ... Do you mean how did I achieve the condition then OR is/was my plan to reduce to such now ?

Then ...I was always dieting for powerlifting OR some lifting competition or other so my condition was always quite defined but my metabolic rate was higher than today too.

To-date .... Due in part to always dieting in the past ( and getting older ) my metabolic rate has slowed considerably and I struggle to keep condition and put weight on very easily.
By employing the `rush factor` during my TUL training I saw considerable change in my condition , but the intensity was a little too much to keep up with workout to workout. So to-date I simply watch my calories whilst concentrating my efforts on my consolidated training. Sometimes the low cals make the workouts really gruelling , but Ive tried the low intensity aerobic stuff and that just saps my recovery/strength too.
So I content myself with a semblance of condition and am relatively happy with the progress in my workouts too.

Best wishes , T.


T,

Yes, I was interested in what you were doing now as far as keeping your bodyfat down.

For example, how many calories do you consume per day, and what would a sample day of eating be like?

I was curious how low you could go on the calories daily without losing strength and hindering your workout.

Thanks.

Tony
Tony Lyndell Williams
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cmg

Turpin wrote:
cmg wrote:
Turpin wrote:
Last of my comparison pics from Jan -June ( 6 months ) during which I have incorporated a TUL study over 8 weeks which proved very good for both conditioning and strength ( but very taxing with inclusion of `rush factor` ) , followed by 3-4 weeks of de-load/active recovery ( straight sets to MMF , no intensifying methods employed )
Then to date , a 2 way split x 1 weekly , consolidated training concentrating primarily on rest pause on upper body ( this being my most productive period of training to date .... without doubt ! )

Discernable differences are ; My arms are up in measurement ( bicep and tricep ) and my bodyfat has decreased considerably since January ( first pic ).
At 44 yrs I have no delusions of being a competitive bodybuilder ( or anything near it ! ... I train for health/strength & well being ) , but if my training and/or pics provided as a consequence can serve as a source of reference ( or avoidance ) of the method employed for `natural` trainees of my age group then at least it has been 6 months gone unwasted.
I intend to continue with the `rest pause` for the time being , ( at least until I reach a plateau ) , thereafter I shall again re-evaluate my training and diet ( the latter being a constant burden in my life ) and hopefully improve still further over the next 6 months.

Best wishes , T.

Hello Turpin,

Thank you for your updates and honesty. You really are an inspiration. No name calling or non-sense.

I have been experimenting a bit with volume, frequency and NTF. I have been going probably 2 months now and will report my findings in another month.

Best regards,

Ron



Thankyou Ron ,
Can I ask , why the volume approach to your training ? were you unhappy with progress otherwise ?

I really enjoy my training ( obviously moreso if progress is forthcoming ) and often wish I could train more frequently , but I gave the volume approach a try some years back I liked and thought I saw reason in Gironda`s approach , but just could not hack either the frequency nor the volume especially when I tried upping the intensity by way of heavier weight and/or taking a set near failure.
I have since ( for many years ) resigned myself as being either of poor recovery or of a physiological makeup that is contrary to such method of training and have since persevered with the abbreviated and infrequent style of training , but I still hold Gironda and his ideals of the `natural` physique in high regard.

Best wishes , T.







Hey Turpin,

Sorry for the delay - I was on vacation. Not much more volume than I normally would do (8-12 sets TF is normal) 1 set each exercise. I have been experimenting with less exercises more often doing more than 1 set NTF (but very close - 1 rep shy OR basically TF without going for the next rep). Looking at some of the old Ironman articles etc. written by Clearance Ross (he did mainly full body with 1-3 sets per exercise - only a handfull of basically compounds). I don't believe they went to failure. I will give my results in another month but must say is not much if any better - sometimes worse due to soreness in joints due to volume/frequency with same exercises. To be honest I am probably putting too much intensity into the workouts - hard to stop doing this. Look at one of the thread on Clearance Ross and the one I posten on Vern Weaver (Mr. A). Worse case - just something different before going back to 6-8 sets to failure. Also, like the article with Big Jims workout that he gave Travis (not the one that Dr. D wrote but his normal 1x per week workout:
Went something like this:

Squat
chin
Squat
Dip
Squat
Chin
Dip

The chins & dips were Neg only. He also did 1 workout every other Wed that was not as tough. 6 workouts/month - which sounds pretty decent.

One of the reasons I am trying the different workouts (NTF) is the feeling that I need a little more frequency to build up mass. Will tell you thus far - not really proving out.

Best regards,

Ron
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Turpin

Tony Lyndell Williams wrote; I was interested in what you were doing now as far as keeping your bodyfat down.

For example, how many calories do you consume per day, and what would a sample day of eating be like?

I was curious how low you could go on the calories daily without losing strength and hindering your workout.

Thanks.

......................................

Hi Tony ,
I keep a high carb intake , but try and keep most of the high carbs to earlier in the day and dont eat after 8pm . I eat almost identical meals daily and can simply add/take away from the portion to add/lose weight.
A typical days menu would be.

5.00am ; small bowl of porridge/honey
toast and spread ( marmite/jam )

9.00am; Whey protein shake and a banana

13.00pm Tuna salad sandwich/whole meal bread

16;00hrs; banana

19;00hrs; chicken breast and steamed veg

I also enjoy a glass or two of red wine each evening .

I find when I am eating well ( full allowance ) my workouts are very productive and my weights increase quite readily , however if I am cutting back some work ( mostly leg press ) is really hard fought.
I have tried a high fat/low carb approach ( previously and recently )but this made me feel awful.

Best wishes , T.


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gerry-hitman

Turpin wrote:

I have tried a high fat/low carb approach ( previously and recently )but this made me feel awful.

Best wishes , T.




that is most likely cause you did not stay on it long enough to have your body shift over from a carb burning metabolism to a fat burning one. This usually takes at least 2 weeks on very low carbs (30g or less per day) for the body to make the shift.

during the shift over there can be some dis-comfort, fatigue etc, but once through this the energy levels goes way up and most feel better than ever before.

There is a small percentage of people that for whatever reason can not metabolize fat properly and therefore cannot do low carb, but they are rare
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smanjh

Turpin wrote:
smanjh wrote:
Hitit wrote:
I would not say you look worse if that's your thoughts, I think you simply look thicker and stronger IMO.

Brian

I agree, it looks like more muscle and more fat if anything, but the fat is negligible.

I wish my dad, who is 47, would pay as much attention to his body. His pictures from 20 years ago look like 2 different people.

I mean, as lean as Turpin is now, if he lost like 10 pounds he would probably look better now. I saw where he said there was a 10 pound difference, and that would seem like he stayed the same, but I am not too sure it would look exactly like that. He would probably look better now.

Cheers Smanjh , Your too generous LOL.

My arms are in fact approx 1" bigger now than then ( and dont carry much by way of excess ) but my low/mid back musculature is much thicker ( which doesnt aid aesthetically ) and my shoulders/scapulae are much more inflexible not allowing me to flex my deltoid or trapezius.
Little things that go unnoticed daily ( or are irrelevent ) as we age and only come to light on reflection.

Best wishes , T.






I had a conversation with a competitor from the 70's (state level), and he was telling me it was all about the presentation. I thought I knew this, but he showed a basic bicep pose and then Did a twisting shot with small differences, and it was a dramatic difference.

I would think that the 'muscle maturity' thing is basically fibers getting thicker, but not necessarily as much visual 'size' going on.

I mean, I have seen guys look better yet not be 'bigger' after a few years.

Ah yes, I wanted to compare it to Arnold in T1 vs T2; He was 5 pounds lighter in T2. Those 5 pounds made a drastic difference visually, all in his chest it looked like, lol.

So, lean gains, even if small make an enormous difference. But the screwed up thing is the whole 'add 30 pounds' thing. People don't realize how much that is.
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Tomislav

New York, USA

smanjh wrote:
Ah yes, I wanted to compare it to Arnold in T1 vs T2; He was 5 pounds lighter in T2. Those 5 pounds made a drastic difference visually, all in his chest it looked like, lol.

smanjh,
Looked like he lost about 30 lbs of muscle and gained 10 lbs of fat between T1 and T2; did you mean T2 and T3?
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HeavyHitter32

Tomislav wrote:
smanjh wrote:
Ah yes, I wanted to compare it to Arnold in T1 vs T2; He was 5 pounds lighter in T2. Those 5 pounds made a drastic difference visually, all in his chest it looked like, lol.

smanjh,
Looked like he lost about 30 lbs of muscle and gained 10 lbs of fat between T1 and T2; did you mean T2 and T3?


I was thinking the same.
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smanjh

Tomislav wrote:
smanjh wrote:
Ah yes, I wanted to compare it to Arnold in T1 vs T2; He was 5 pounds lighter in T2. Those 5 pounds made a drastic difference visually, all in his chest it looked like, lol.

smanjh,
Looked like he lost about 30 lbs of muscle and gained 10 lbs of fat between T1 and T2; did you mean T2 and T3?


I visited one of those fan sites for the movies and read that he was supposedly 225 in the first and 220 in the second.

Those numbers did not sound right, but he may have seriously went off gear when they filmed it, you never know, thus the dramatic difference.

I mean, he was holding that post under Bush 1 right?

I would be shocked if he was clean, but you never know.

I believe the numbers may have been like 235-245 in 1 and 210-215 in 2.
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Turpin

cmg wrote:
Turpin wrote:
cmg wrote:
Turpin wrote:
Last of my comparison pics from Jan -June ( 6 months ) during which I have incorporated a TUL study over 8 weeks which proved very good for both conditioning and strength ( but very taxing with inclusion of `rush factor` ) , followed by 3-4 weeks of de-load/active recovery ( straight sets to MMF , no intensifying methods employed )
Then to date , a 2 way split x 1 weekly , consolidated training concentrating primarily on rest pause on upper body ( this being my most productive period of training to date .... without doubt ! )

Discernable differences are ; My arms are up in measurement ( bicep and tricep ) and my bodyfat has decreased considerably since January ( first pic ).
At 44 yrs I have no delusions of being a competitive bodybuilder ( or anything near it ! ... I train for health/strength & well being ) , but if my training and/or pics provided as a consequence can serve as a source of reference ( or avoidance ) of the method employed for `natural` trainees of my age group then at least it has been 6 months gone unwasted.
I intend to continue with the `rest pause` for the time being , ( at least until I reach a plateau ) , thereafter I shall again re-evaluate my training and diet ( the latter being a constant burden in my life ) and hopefully improve still further over the next 6 months.

Best wishes , T.

Hello Turpin,

Thank you for your updates and honesty. You really are an inspiration. No name calling or non-sense.

I have been experimenting a bit with volume, frequency and NTF. I have been going probably 2 months now and will report my findings in another month.

Best regards,

Ron



Thankyou Ron ,
Can I ask , why the volume approach to your training ? were you unhappy with progress otherwise ?

I really enjoy my training ( obviously moreso if progress is forthcoming ) and often wish I could train more frequently , but I gave the volume approach a try some years back I liked and thought I saw reason in Gironda`s approach , but just could not hack either the frequency nor the volume especially when I tried upping the intensity by way of heavier weight and/or taking a set near failure.
I have since ( for many years ) resigned myself as being either of poor recovery or of a physiological makeup that is contrary to such method of training and have since persevered with the abbreviated and infrequent style of training , but I still hold Gironda and his ideals of the `natural` physique in high regard.

Best wishes , T.







Hey Turpin,

Sorry for the delay - I was on vacation. Not much more volume than I normally would do (8-12 sets TF is normal) 1 set each exercise. I have been experimenting with less exercises more often doing more than 1 set NTF (but very close - 1 rep shy OR basically TF without going for the next rep). Looking at some of the old Ironman articles etc. written by Clearance Ross (he did mainly full body with 1-3 sets per exercise - only a handfull of basically compounds). I don't believe they went to failure. I will give my results in another month but must say is not much if any better - sometimes worse due to soreness in joints due to volume/frequency with same exercises. To be honest I am probably putting too much intensity into the workouts - hard to stop doing this. Look at one of the thread on Clearance Ross and the one I posten on Vern Weaver (Mr. A). Worse case - just something different before going back to 6-8 sets to failure. Also, like the article with Big Jims workout that he gave Travis (not the one that Dr. D wrote but his normal 1x per week workout:
Went something like this:

Squat
chin
Squat
Dip
Squat
Chin
Dip

The chins & dips were Neg only. He also did 1 workout every other Wed that was not as tough. 6 workouts/month - which sounds pretty decent.

One of the reasons I am trying the different workouts (NTF) is the feeling that I need a little more frequency to build up mass. Will tell you thus far - not really proving out.

Best regards,

Ron


Thanks for the reply Ron ,

Ive tried the frequency and NTF thing in the past , actually I was trying out some of Girondas stuff . However much like you have discovered it is very difficult to hold back. Gironda ( like most advocate ) said anything less than 80% intensity is useless and utilising such thought I found myself quickly/easily overtrained whilst using volume and increased frequency.

TBH I think that once you have a grasp/understanding of your individual tolerance to exercise and recovery ANY routine that you know falls outwith such is pointless regardless of any so called empirical evidence that suggests otherwise.
I would love to train x 3 times weekly , but for me it just doesnt work .

Best wishes , T.
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Turpin

gerry-hitman wrote:
Turpin wrote:

I have tried a high fat/low carb approach ( previously and recently )but this made me feel awful.

Best wishes , T.




that is most likely cause you did not stay on it long enough to have your body shift over from a carb burning metabolism to a fat burning one. This usually takes at least 2 weeks on very low carbs (30g or less per day) for the body to make the shift.

during the shift over there can be some dis-comfort, fatigue etc, but once through this the energy levels goes way up and most feel better than ever before.

There is a small percentage of people that for whatever reason can not metabolize fat properly and therefore cannot do low carb, but they are rare


Hi Gerry , Actually I stayed on the high fat/low carb eating plan for some 8-10 weeks in the past ( 15 yrs ago ), and just could not adapt . I was constantly bloated , tired , irritable and generally `flat` in mind and appearance.

I tried similar again after asking advice on the anabolic diet on this forum and doing some internet research , after many good reports on here and other forums. But I lasted 3 weeks and couldnt take any more . Similar as last time ie; bloated , nausea , diarrhea , tired & irritable etc.

Hence I reverted back to my high carb diet and simply watch my calorie intake to maintain or adjust body composition.

Best wishes , T.

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db144

I'm the opposite of Turpin, if I train to failure I have a hard time recovering in a timely manner plus add my other weekly exercising and I'm drained to the point of exhaustion.

d
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Turpin

smanjh wrote:
Turpin wrote:
smanjh wrote:
Hitit wrote:
I would not say you look worse if that's your thoughts, I think you simply look thicker and stronger IMO.

Brian

I agree, it looks like more muscle and more fat if anything, but the fat is negligible.

I wish my dad, who is 47, would pay as much attention to his body. His pictures from 20 years ago look like 2 different people.

I mean, as lean as Turpin is now, if he lost like 10 pounds he would probably look better now. I saw where he said there was a 10 pound difference, and that would seem like he stayed the same, but I am not too sure it would look exactly like that. He would probably look better now.

Cheers Smanjh , Your too generous LOL.

My arms are in fact approx 1" bigger now than then ( and dont carry much by way of excess ) but my low/mid back musculature is much thicker ( which doesnt aid aesthetically ) and my shoulders/scapulae are much more inflexible not allowing me to flex my deltoid or trapezius.
Little things that go unnoticed daily ( or are irrelevent ) as we age and only come to light on reflection.

Best wishes , T.






I had a conversation with a competitor from the 70's (state level), and he was telling me it was all about the presentation. I thought I knew this, but he showed a basic bicep pose and then Did a twisting shot with small differences, and it was a dramatic difference.

I would think that the 'muscle maturity' thing is basically fibers getting thicker, but not necessarily as much visual 'size' going on.

I mean, I have seen guys look better yet not be 'bigger' after a few years.

Ah yes, I wanted to compare it to Arnold in T1 vs T2; He was 5 pounds lighter in T2. Those 5 pounds made a drastic difference visually, all in his chest it looked like, lol.

So, lean gains, even if small make an enormous difference. But the screwed up thing is the whole 'add 30 pounds' thing. People don't realize how much that is.


I very much agree Smanjh , and have often said ( on here ) that the "add 30 lbs" thing was/is ludicrous.
Adding 30 lbs to the bar/resistance lifted on a programme is a more realistic approach and an ongoing mind set to such an approach will ( in time ) yield sizeable result in ones musculature.

Best wishes , T.



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Turpin

db144 wrote:
I'm the opposite of Turpin, if I train to failure I have a hard time recovering in a timely manner plus add my other weekly exercising and I'm drained to the point of exhaustion.

d


Hi D ,
I understand your dilema . However in order to see/realise progress one has to first understand their individual recuperative ability/exercise tolerance .
By training TF you are at least stimulating an adaptive response ( haphazard guesswork with NTF ) , thereafter it is a matter of adjusting recuperative time to accomodate both your resistance training and swimming/aerobic activity. This may take a few days longer than someone who simply trains with progressive resistance , but it is all about `stress management`.
You ( by choice and enjoyment ) put further stresses on your system that requires further management/recuperation time , but IMO to train NTF in order to achieve reduced ( but neccessary ) recuperation time is to negate the optimum effectiveness of your resistance training.
Try x 1 weekly training TF and enjoy your other activities to the full.

Best wishes , T.

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Bullen-Whatling

Well, what can I say? This thread is brilliant! Really got me excited for when I can get fully into HIT.. been cutting for a while now - (down 42lbs in 3 months!)...

But, seriously - amazing progress and really opens peoples eyes..


Thanks!
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jastrain

Turpin wrote:
Tony Williams wrote:
T,

Congratulations!

One suggestion:

SMILE! You should be quite pleased.

Seriously, what was your plan to reduce body fat?

Tony
Tony Lyndell Williams

Hi Tony ,
My plan ? ... Do you mean how did I achieve the condition then OR is/was my plan to reduce to such now ?

Then ...I was always dieting for powerlifting OR some lifting competition or other so my condition was always quite defined but my metabolic rate was higher than today too.

To-date .... Due in part to always dieting in the past ( and getting older ) my metabolic rate has slowed considerably and I struggle to keep condition and put weight on very easily.
By employing the `rush factor` during my TUL training I saw considerable change in my condition , but the intensity was a little too much to keep up with workout to workout. So to-date I simply watch my calories whilst concentrating my efforts on my consolidated training. Sometimes the low cals make the workouts really gruelling , but Ive tried the low intensity aerobic stuff and that just saps my recovery/strength too.
So I content myself with a semblance of condition and am relatively happy with the progress in my workouts too.

Best wishes , T.



go low carb or better yet no carb for a month or 2 and i gurantee you will look better now than you did 20 years ago. i am shocked at how i look now at 44 after a year and a half low carb diet. you will lose all your eat and add a bit of muscle even at 44!! i am amazed that at the same age of 44 i was able to get stronger and shed almost all my fat. try the low carb. you will love it. you will see strength gains while the fat melts. i can not believe how well it has worked.the 1st 2 weeks are tough.you will lack energy. your body will go through a withdrawal. after 2 weeks you are golden. eat as much as you want but be very careful not to eat any carbs. the ony carbs that you will eat are from green veggies. no sugar--no sauces. just meat cheese, eggs, green veggies. spices --salt, pepper, garlic,tabasco, butter,blue cheese dressing for the salad. and if you drink alcohol drink vodka and club soda [seltzer]. that is it nothing to think about. but stick with it you will love it. for people at our advanced level of strength and age this diet will push you to new strength gains and shed fat to bodybuilder-type levels. it is so simple i wish i discovered this diet years ago. i think the high protein alows the body to gain muscle and burn fat. as we age i think our bodies cannot process all those carbs that are in everything that we eat in our modern food supply. try this diet. give it at least a month. then post the 2 pics side by side. i am 100% certain that the "after" pic will look way better than your "before" 20 years ago!!! i know this because you are the same age as me, and you have been working out in a similar fashion that i have been working out over the last 30 years [very high intensity, progression/overload with a focus on recovery. it was only when i discovered the low carb diet that i hit the best levels of strength/size/appearance at 44 f-n years old.
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db144

Turpin:

Give me an example of a full body routine. Currently I'm doing 1 day, 4 exercises 2 sets each.


d
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db144

Let me ask opinions of this routine. All compound exercises, 3 barbell and 3 bodyweight.

Alternate bodyweight and weight exercises to failure. Each session 6 sets, 3 TF and 3 NTF:

Deadlift TF or 20 reps

weighted palms up Chin Up TF or NTF

weighted Dips TF or NTF

reverse grip Bent Row or
palms up, close grip Lat PD TF or 12 reps

Standing Overhead Press TF or 12 reps

Push Up (feet up) TF or NTF

d
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smanjh

db144 wrote:
Let me ask opinions of this routine. All compound exercises, 3 barbell and 3 bodyweight exercises.

Alternate bodyweight and weight exercises to failure using:

Deadlift TF or 20 reps

weighted palms up Chin Up TF or NTF

weighted Dips TF or NTF

reverse grip Bent Row or
palms up, close grip Lat PD TF or 12 reps

Standing Overhead Press TF or 12 reps

Push Up (feet up) TF or NTF

d


I like that and think you should try it.

However if it were me:

I would use a 2 way split: Deads,Dips,Chins

OH Press, Rows, Push ups, maybe a squat/leg press movement.

That seems more economical and possibly better recovery wise.

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gerry-hitman

Turpin wrote:
gerry-hitman wrote:
Turpin wrote:

I have tried a high fat/low carb approach ( previously and recently )but this made me feel awful.

Best wishes , T.




that is most likely cause you did not stay on it long enough to have your body shift over from a carb burning metabolism to a fat burning one. This usually takes at least 2 weeks on very low carbs (30g or less per day) for the body to make the shift.

during the shift over there can be some dis-comfort, fatigue etc, but once through this the energy levels goes way up and most feel better than ever before.

There is a small percentage of people that for whatever reason can not metabolize fat properly and therefore cannot do low carb, but they are rare

Hi Gerry , Actually I stayed on the high fat/low carb eating plan for some 8-10 weeks in the past ( 15 yrs ago ), and just could not adapt . I was constantly bloated , tired , irritable and generally `flat` in mind and appearance.

I tried similar again after asking advice on the anabolic diet on this forum and doing some internet research , after many good reports on here and other forums. But I lasted 3 weeks and couldnt take any more . Similar as last time ie; bloated , nausea , diarrhea , tired & irritable etc.

Hence I reverted back to my high carb diet and simply watch my calorie intake to maintain or adjust body composition.

Best wishes , T.



Ok you must be on of the rare ones that cant do low carb. Fortunately your able to keep quite lean with the higher carb, calorie watching diet.

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Turpin

db144 wrote:
Turpin:

Give me an example of a full body routine. Currently I'm doing 1 day, 4 exercises 2 sets each.


d


A perfect `full body` workout for me would be ;

Chin/or pulldown
Dip
Med grip U/row
Leg press

x 1 warm up set , then x 1 set MMF.

I have found the above routine of exercises to hit all/most of the musculature.
The inclusion of U`/row ( and not an OHP ) provides adequate stimuli to the deltoids and trapezius without overstimulus to the tricep which are sufficiently worked by the dip , there is brachii/bicep stimulus but Ive found not so much that any effectivness of the exercise is negated by the previous effort on chins ( I previously found my OHP & dip to conflict ... too much stimuli on the tricep/anterior deltoid )

Best wishes , T.
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db144

Several follow up questions.

When you say 1 warm up set are you saying 1 set then do the entire routine or 1 set per exercise?

What rep range are we looking for with the MMF sets?

What would be a fair trial length for this routine?

How many workouts would you recommend before taking a break and how long should it be before returning to this routine?

d
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Turpin

db144 wrote:
Several follow up questions.

When you say 1 warm up set are you saying 1 set then do the entire routine or 1 set per exercise?

What rep range are we looking for with the MMF sets?

What would be a fair trial length for this routine?

How many workouts would you recommend before taking a break and how long should it be before returning to this routine?

d


I like to do a warm up ( A primer both physically and mentally ) before a set to failure on each exercise.
I did ( during the TUL ) try no-warm up with no less effect , but I personally prefer a warm up of around 3-5 reps with moderate weight before a working set.

Rep range is/would be dependent upon your preference and individual recovery . Low reps/high load tend to be more demanding ( intense ) than higher reps with moderate weight. But each taken to MMF will provide adequate stimuli and adaptation if given suffice recovery.

6-8 weeks is a good time to guage any routines worth. I personally keep with a routine until stagnation or boredom sets in. Thereafter a short lay off ( 2 weeks ) and I return to another format ( albeit similar in principle ) and repeat the process by increasing the intensity over a similar period of weeks again. If I feel particuarly fatigued after my lay off , I return to a routine much less demanding ( active recovery ) until I feel ready to increase intensity levels once more.

Hope that helps , T.



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db144

I'll give it a fair 2 month shake out and post the results.

I'll stay in the 6-8 rep range for the chins and dips, and 8-10 range for the weight exercises.

My first lift will be tomorrow.

Thanks for the help T.





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