Btb and other experienced lifters evolution
 

I have heard btb say serveral times he has used the same routine for 25 years with slight upgrades, i want to know what integrations he brought in to keep the gains going, im sure im not the only one curious to know how the experienced lifters keep it going

3 words.

Add more weight.

Thats not what im meaning, im lookin for like a life story of training, but this is true

Go read this article.

http://muscleandbrawn.com/forums/art...htlifting.html

I can give you a brief summary of my lifting life:

First, lift like an idiot, bench everyday as a teenager.
Next, learn how to squat.
After that, keep adding weight to squats vary my reps slightly
Then, Bomb out of a squat competition.
Now, reset weights and keep squatting

Moral of the story, keep things simple, squat, and add weight.

3 more words

Or more Reps

carl.

Hi Coop.

My mentor started me with a basic system for each lift:

--2 sets of 4-6 reps
--2 sets of 6-10 reps
--2 sets of 12-15 reps

He was a split guy, so the last 2 sets were isolation moves.

Initially I did 2 of these patterns for each major muscle group, and one for each smaller muscle group. Everything was raw progression, stopping short of failure. when I could hit the top rep limit for each 2-set pairing, I added weight.

I used this for 18 months, from 1986 to 1987. In 1987 I decided that Arnold might be smarter than my mentor so I switched to a 3-on, 1-off system of push pull legs that used the above template.

I ran the "Arnold variation" for 3 months but it destroyed my lower back and my shoulders, so I reverted to my old split.

I used this same split until 2007, though from 1989 forward I started to use fewer and fewer isolation lifts. I hated most of them. Flyes and laterals just irritated my shoulders, and more than that, I liked ramming heavy weight.

Before 2007 I didn't deadlift. But I did do rack pulls from below the knee. I actually used them for my lower back, and was completely ignorant about deadlifts in general.

My "evolutions" were small...adding new lifts here and there like close grip benches.

I used 4 primary chest lifts...dumbbell and barbell bench...incline and flat. Shoulders were dumbbell and barbell press. Triceps were dips and overhead dumbbell extensions. Back were dumbbell rows and t-bars. Legs were squats and leg press.

I slowly weeded out rear laterals, flyes, leg extensions, laterals, lat pull downs (very early - 1986, I hated them).

I lived for progression.

Over time the total number of sets I did also "evolved" to fewer and fewer, and I eventually dropped all sets with 10+ reps. Sets evolved to only doing 12 per workout, 6 sets max per major body part each week.

I learned less is more, many isolations weren't needed, etc.

From 2007 on I played a bit.

In late 2007 I ran a Westside variation, and then a powerlifting periodized 6 week cycle than I designed myself. I started using box squats and deadlifts at this time. I could only deadlift 365 and was pathetic. My 6 week cycle bumped my deadlift up 50 pounds and I fell in love with the lift.

I explored my own merging of Max-Stim and DC Training in 2008, called Bulldozer Training. I ran this nearly the entire year. During 2008 I moved away from powerlifting because I tore my left shoulder at work, completely non-lifting related. I trained through the tear, starting with a 135 bench and ending at a 275 max 6 months later.

In 2009 I dabbled quite a bit with Hepburn's methods, and "just played", trying different things because I could. My max potential for size and strength was about exhausted.

I have also tried some Heavy Duty workouts, German Volume training workouts, etc.

This is a great story, thanks btb, this shows just progressing in reps and weight will make one grow

when i first started it was for a bench pressing competition my wrestling coach was doing in high school.the it progressed to basically arms and chest and that was about it through high school.it wasnt until after i got out of the army that i got a training partner who played college football that i started to get my stuff together.
then in 95 or 96 i trained with rich gaspari for a week and that pretty much changed everything.

-Year 2003.
-Started Bodyweight training, then noticed skinny legs.
-Talked to co-worker (former Powerlifter).
-I got told "Squat like man".
-Got taught "man lifts".
-Did Upper/Lower split, got big and strong.
-Luck with ladies improved 100%. See connection?
-Had knee and back injury, shelved eight months.
-Therapist sucked.
-"Experts" told not to train, surgery only option.
-Met and started violating wife.
-I said "UGH", picked up where I left off.
-Learned Squats heal. (the reason I can walk and not cry like man baby)
-Got big and strong again.
-Started bodypart split routine.
-Not big, not strong.
-Bought house.
-Married wife.
-Did Westside Barbell method.
-Got huge! Got bull elephant strong!!
-Got hurt lots too, had to try something else.
-Did 3x3 Big three workout.
-Got stronger, not much bigger.
-Did Fullbody routine.
-Got a little bigger, got strong AND leaner.
-Had "little me".
-Had "parental" layoff.
-During layoff, got Personal Trainer Certificate, just because.
-Wanted to Upper/Lower again, decided to read book instead.
-Decided on Push/Pull, makes more sense then Upper/Lower.
-Getting back what I lost during layoff.
-Having second "little me".
-Joined Muscle and Brawn forum.
-Started 1st log.
-Having the most fun I've had in years.
-Kept wife.