|01-17-2012, 09:59 AM||#21|
Bearded Beast of Duloc
Back to bodybuilding, if you want a crazy little dip into the shock pool, try German Volume Training. Very moderate weight, rest pause, and brutal.
|01-17-2012, 10:42 AM||#22|
Tournaments Won: 3
Join Date: Mar 2011
Location: Central California
Training Exp: 7-8 years
Training Type: Fullbody
Fav Exercise: Bench Press and Curls Bro
Fav Supp: Opti-Men Multi Vit
If you haven't ever tried it, a traditional 4 day split may be an option for you.
|01-17-2012, 11:25 AM||#23|
Join Date: Jun 2011
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
I did something similar when I injured my hamstring a few years back. I was pretty much at the point you are, sick of injuries and just tired of risking a pulled/strained muscle on a weekly basis. So I looked up the work of Casey Butt and talked to him a little on email, we hammered out a plan. The plan was a basic full body three times a week, however the few words of caution he gave me were to stick to the higher rep ranges. He said that should I stick to higher rep ranges and timed sets, as in 10 reps+, the contrast between that and my PL background should spur on new growth without exposing my body to the type of weights that would risk injury. The plan worked and I spent the next 2-3 years working out like that, pretty much until I arrived here on M&B last year. This was a typical week back then:
Monday - Heavy 3 minutes rest between sets - 3 x 10
Wednesday - Light 1 minute rest between sets - 3-4 x 15
Friday - Medium 2 minute rest between sets - 3 x 12
Within a month or two the results were surprising. Increased mass and definition. This may have been due to a number of reasons but it was working. After a month or two I began to expand the routine out and add lighter exercises to the heavy day. Soon after that I added exercises to the other days. Pretty soon I was doing upwards of 40-50 work sets in each session all completed within the hour! My work capacity was skyhigh and it was full on bodybuilder type training. The weekly volume was staggering by anyone's standards. I really enjoyed this, it felt good and I looked about as 'pretty' as I ever have.
Casey Butt has a bunch of articles/information so there's plenty you can read into to if you'd like.
Good luck with whatever you choose!
Last edited by Fazc; 01-17-2012 at 11:28 AM.
|01-17-2012, 02:46 PM||#24|
Manlet of Malice
Join Date: Aug 2010
Gaspers. First find someone who knows ART and have them help you heal. Take a rest week, and during that week read up on mountain dog. I truly think youd lke it. It mixes all kinds of things together.
|01-17-2012, 05:51 PM||#25|
Kettlebells' Angel !!!!
Join Date: Dec 2010
Training Type: Other
My input with the shoulder, try not to place chest, shoulders and triceps on the same day since all place stress on the shoulders and may exacerbate any shoulder condition further.
Shoulders and triceps can work, though you can also split them to different ends of the day if time permits...which is what a lifter did but I can't remember the guys name (it's mentioned in the book Beyond Bodybuilding).
36.5 kg /80.3 lb Middle-Finger DL (right hand)...
|01-17-2012, 06:15 PM||#26|
Tournaments Won: 9
Join Date: Jul 2011
I gave you a suggestion based on your bodybuilding wishes. But knowing that you've spent so much time on building up your strength levels, I'd probably just continue with that and focus on the squat and dead for a while and rehab the shoulder. In other words, lift like a powerlifter for your lower and posterior, and lift like a bodybuilder for your upper. Then if you decide that bodybuilding is your gig it's easy enough to switch over.
|01-17-2012, 08:43 PM||#27|
Join Date: Mar 2010
Location: North Central Illinois
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
I would like to thank everyone for their input. Hopefully tomorrow I can respond a little more in depth. G'Nite all!
M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
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