ahox
Jr. Gnome
Reputation Power: 1
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« on: September 02, 2010, 06:40:15 PM » |
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I came across natural pro layne norton's routine and i was pretty amazed. Id love to try it out but i feel like i would probably be severely overtraining if i did. Check it out and lemme know what u think. http://www.simplyshredded.com/power-hypertrophy-routine.html |
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austinj2068
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« Reply #1 on: September 02, 2010, 07:45:26 PM » |
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i've been lifting for about a year and 8 months now, and i would go nowhere near a workout that crazy. not saying it doesn't work, its just that 90% of people out there couldn't make it work. you have to be dedicated, in very good shape, and more dedicated to do all that. i do love how he doesn't stick to just bodybuilder isolations though. he's got it right: heavy compounds are the best way to gain strength. this strength will then allow you to use more weight for those isolations later on and get better results(if you want to bodybuild.)
this is why beginners often fail to see the gains they want: they see bodybuilders doing tons of isolations and want to be like them, but if they can't use enough weight, its just doing more harm than good by spreading out the workout too much.
sorry for the long post, just my two cents
edit: that guy also has perfect genetics. most people can't get that big naturally. although anyone can get ripped and big enough to show it off with enough work.
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« Last Edit: September 02, 2010, 07:47:40 PM by austinj2068 »
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21 years old
6'3"
185lbs
Goal= don't get fat!
if you like the posts give me reputation!
click the blue heart > agree > submit.
thanks!
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ahox
Jr. Gnome
Reputation Power: 1
Posts: 91
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« Reply #2 on: September 02, 2010, 08:09:08 PM » |
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Yea ur probably right. I've been lifting for about the same time as you and lately ive just been trying to find some new routines, possibly one that works out each muscle twice a week just to experiment a little. I might try something similar to Layne Norton's routine but just tone it down a little.
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Hjortur
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« Reply #3 on: September 02, 2010, 08:38:37 PM » |
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I've been lifting for about the same time as you and lately ive just been trying to find some new routines, possibly one that works out each muscle twice a week just to experiment a little. Try looking up some good "Full body routines" on the net. They work each muscle group a couple of times per week. Give this thread a look if you're interested http://www.askscooby.com/excellent-postings/full-body-workouts-for-the-advanced/ |
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Please leave your favorite workout song in My progress diaryBench - 95kg Goal:100kg*5 Squat - 125kg Deadlift - 150kg |
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Hollis
Now We Try It My Way
Übergnome
Reputation Power: 3
Posts: 2934
It's My Party And I'll Sing If I Want To
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« Reply #4 on: September 03, 2010, 12:01:06 AM » |
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Looks good if you want to destroy yourself.
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''In an age where there is little use for the male body's thick musculature, the deliberate development of that body is as good a pastime as any, certainly quite as legitimate a religion as Lawrence's blood consciousness, so much admired in certain literary quarters'' ~ Gore Vidal
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the_wolf
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« Reply #5 on: September 03, 2010, 01:30:49 AM » |
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The fundamental idea behind the power/hypertrophy training is great (mixing heavy, low rep work with more traditional bodybuilding training), but in Layne's form, it's suitable for a relatively narrow group of people who posses genetics, experience and supplementation needed to recover from it (Layne himself is a top natural pro). In my opinion, a more appropriate version would come down to training 4 days a week in an upper/lower split fashion. Here's an example of a routine I've written a couple of weeks ago which fits these criteria: Upper/lower power/intensity split
Split:
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SUN - Lower power
MON - Upper intensity
TUE - Off
WED - Lower intensity
THU - Upper power
FRI - Off
SAT - Off
Lower power:
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Outline
Quad dominant
Ham dominant
Optional compound
Calf work
Example
Trap bar deadlifts - warmups, 5x4-6
Leg curls - warmups, 4x5-8
Front squats - 3x5-8
Standing calf raises - warmups, 4x5-8
Upper intensity:
----------------
Outline
Pullups
Chest exercise
Chest or back auxilliary
Shoulder or trap exercise
Lateral raises or rear delt exercise
Biceps
Triceps
Example
Pullups - 30-70 reps
Incline bench press - warmups, 4x8-12
Flys or DB rows - 2x8-12
Arnold press or upright rows - 3x8-12
Lateral raises or reverse flys - 2x10-12
DB curls or preacher curls - 3x8-12
Skullcrushers or pushdowns - 3x8-12
Lower intensity:
----------------
Outline
Main compound
Hamstring auxilliary
Quad auxilliary
Optional unilateral compound
Cald work
Example
Trap bar deadlifts - warmups, 3x8-12
Stiff-leg deadlifts - warmups, 3x8-12
Leg extensions - 2x10-15
Split squats - 3x8-12
Seated calf raises - 2x15-25
Upper power:
------------
Outline
Horizontal push
Horizontal pull
Vertical push
Vertical pull
Optional compound push
Optional compound pull
Example
BB bench press - warmups, 4x5-8
Bent-over BB rows - warmups, 4x5-8
BB seated press - warmups, 3x5-8
Chinups - warmups, 4x5-8
Close-grip bench press - 3x5-8
BB shrug behind the back - 2x5-8 |
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The names of the game are effort and progressive poundages, but the effort must manifest itself in terms of progressive poundages. Judge the effectiveness of your training by the poundages you are moving, in good form, not by effort per se.
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savage
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« Reply #6 on: September 05, 2010, 09:12:15 AM » |
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The fundamental idea behind the power/hypertrophy training is great (mixing heavy, low rep work with more traditional bodybuilding training), but in Layne's form, it's suitable for a relatively narrow group of people who posses genetics, experience and supplementation needed to recover from it (Layne himself is a top natural pro). In my opinion, a more appropriate version would come down to training 4 days a week in an upper/lower split fashion. Here's an example of a routine I've written a couple of weeks ago which fits these criteria: Upper/lower power/intensity split
Split:
------
SUN - Lower power
MON - Upper intensity
TUE - Off
WED - Lower intensity
THU - Upper power
FRI - Off
SAT - Off
Lower power:
------------
Outline
Quad dominant
Ham dominant
Optional compound
Calf work
Example
Trap bar deadlifts - warmups, 5x4-6
Leg curls - warmups, 4x5-8
Front squats - 3x5-8
Standing calf raises - warmups, 4x5-8
Upper intensity:
----------------
Outline
Pullups
Chest exercise
Chest or back auxilliary
Shoulder or trap exercise
Lateral raises or rear delt exercise
Biceps
Triceps
Example
Pullups - 30-70 reps
Incline bench press - warmups, 4x8-12
Flys or DB rows - 2x8-12
Arnold press or upright rows - 3x8-12
Lateral raises or reverse flys - 2x10-12
DB curls or preacher curls - 3x8-12
Skullcrushers or pushdowns - 3x8-12
Lower intensity:
----------------
Outline
Main compound
Hamstring auxilliary
Quad auxilliary
Optional unilateral compound
Cald work
Example
Trap bar deadlifts - warmups, 3x8-12
Stiff-leg deadlifts - warmups, 3x8-12
Leg extensions - 2x10-15
Split squats - 3x8-12
Seated calf raises - 2x15-25
Upper power:
------------
Outline
Horizontal push
Horizontal pull
Vertical push
Vertical pull
Optional compound push
Optional compound pull
Example
BB bench press - warmups, 4x5-8
Bent-over BB rows - warmups, 4x5-8
BB seated press - warmups, 3x5-8
Chinups - warmups, 4x5-8
Close-grip bench press - 3x5-8
BB shrug behind the back - 2x5-8 The way I see it I think that if your getting all the right nutritents adequate rest and are properly hydrated laynes routine can be fantastic! I would say that people over thirtys should not do it as it would be hihly taxing on there bodies but people in there late teens and twenties should as there bodies are full of natural hormones and there muscles can recuperate much faster! If you look closely into laynes workout you have compound taxing movements at the start of the week but there are really only one exercise for spefic muscle group i.e 5 sets of 5 of bench press for chest 5 sets of 5 barbell rows for backthis is where the heavier weights are primarly used then after lower body you have a rest day! The next day of training is chest and arms with more isolation movent and supersets put in for arms to really fatigue them! This same pattern is used for the other muscle groups with sunday off so you have two rest days that week! Now to some overtraining may occur but people will know if there body is over trained! I think people when they first look at the programme are like wow over training must avoid this but if you trully look at it its now something like arnolds routine where its back chest monday back chest tuesday back chest friday your joints and muslces would just be destroyed in a bad way from that training! I would imagine for the first few weeks people to be tired from the volume but there bodies would adjust and youd see the rewards from it! |
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Jimmy Wendlers 5/3/1
30/12/2011
Training Maxes
Squat:99
OH Press:48
Deadlift:127
Bench:78
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michmichmich
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« Reply #7 on: September 05, 2010, 09:34:02 AM » |
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Goldie's routine is great for you, a similar can be found as "Westide for skinny bastards", look it up, it is what a lot of rugby players do in the offseason:
1 heavy upper body workout
1 light lower body workout
1 light upper body workout
1 heavy lower body workout
each week:)-
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the_wolf
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« Reply #8 on: September 05, 2010, 12:50:30 PM » |
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The way I see it I think that if your getting all the right nutritents adequate rest and are properly hydrated laynes routine can be fantastic! I would say that people over thirtys should not do it as it would be hihly taxing on there bodies but people in there late teens and twenties should as there bodies are full of natural hormones and there muscles can recuperate much faster! If you look closely into laynes workout you have compound taxing movements at the start of the week but there are really only one exercise for spefic muscle group i.e 5 sets of 5 of bench press for chest 5 sets of 5 barbell rows for backthis is where the heavier weights are primarly used then after lower body you have a rest day! The next day of training is chest and arms with more isolation movent and supersets put in for arms to really fatigue them! This same pattern is used for the other muscle groups with sunday off so you have two rest days that week! Now to some overtraining may occur but people will know if there body is over trained! I think people when they first look at the programme are like wow over training must avoid this but if you trully look at it its now something like arnolds routine where its back chest monday back chest tuesday back chest friday your joints and muslces would just be destroyed in a bad way from that training! I would imagine for the first few weeks people to be tired from the volume but there bodies would adjust and youd see the rewards from it!
This is the core problem which separates most of us from people who devote their life to bodybuilding, and live off it (and fitness industry in general). However, I'll stand by my premise that for someone with average genetics and not into supplements which enhance recovery and peri-workout nutrition this would still be too much, especially the hypertrophy part, in which you train your entire body in 3 consecutive days using a high volume.  |
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« Last Edit: September 05, 2010, 01:24:03 PM by the_wolf »
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The names of the game are effort and progressive poundages, but the effort must manifest itself in terms of progressive poundages. Judge the effectiveness of your training by the poundages you are moving, in good form, not by effort per se.
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ahox
Jr. Gnome
Reputation Power: 1
Posts: 91
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« Reply #9 on: September 05, 2010, 01:22:43 PM » |
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I was watching a vid on youtube with greg valentino and something he said really rang true. Aside from being a juiced up freak he really know what hes talking about and use to compete naturally. Anyway he was talking about how you cant plan a day to lift heavy. Some days you will have the energy and strength to go heavy and some days you wont. So the one thing i dont like about laynes program is that theres not much room to have an "off" day since the first two days require heavy compound movement. I think knowing your body and training instinctively is much more important than any single program you follow. What works for someone else might not work for you. Some people respond well to intensity some respond well to volume etc...Not everyone listens to their body and i think thats what seperates success and failure in bodybuilding.
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Hollis
Now We Try It My Way
Übergnome
Reputation Power: 3
Posts: 2934
It's My Party And I'll Sing If I Want To
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« Reply #10 on: September 06, 2010, 05:59:19 AM » |
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I was watching a vid on youtube with greg valentino and something he said really rang true. Aside from being a juiced up freak he really know what hes talking about and use to compete naturally. Anyway he was talking about how you cant plan a day to lift heavy. Some days you will have the energy and strength to go heavy and some days you wont. So the one thing i dont like about laynes program is that theres not much room to have an "off" day since the first two days require heavy compound movement. I think knowing your body and training instinctively is much more important than any single program you follow. What works for someone else might not work for you. Some people respond well to intensity some respond well to volume etc...Not everyone listens to their body and i think thats what seperates success and failure in bodybuilding.
Yeah, seems like a good point. It's true that (unless you're a machine) you're going to have ''bad days'' where you don't do nearly as well as you were hoping and you'll just have to jot it down and forget about it: makes no difference in the long run. But if you have a ''bad day'' on your ''heavy'' day, could be really off-putting psychologically.. |
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''In an age where there is little use for the male body's thick musculature, the deliberate development of that body is as good a pastime as any, certainly quite as legitimate a religion as Lawrence's blood consciousness, so much admired in certain literary quarters'' ~ Gore Vidal
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savage
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« Reply #11 on: September 11, 2010, 01:04:09 AM » |
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I was watching a vid on youtube with greg valentino and something he said really rang true. Aside from being a juiced up freak he really know what hes talking about and use to compete naturally. Anyway he was talking about how you cant plan a day to lift heavy. Some days you will have the energy and strength to go heavy and some days you wont. So the one thing i dont like about laynes program is that theres not much room to have an "off" day since the first two days require heavy compound movement. I think knowing your body and training instinctively is much more important than any single program you follow. What works for someone else might not work for you. Some people respond well to intensity some respond well to volume etc...Not everyone listens to their body and i think thats what seperates success and failure in bodybuilding.
Yes thats true! But what does been able to lift heavy have to go with layne nortons programme? Jst because theres a power day and u cant lift ur usual heavy but instead the weight that has challenged you in that workout! I dont think theres anywhere on laynes programme that says if you cant lift your usual heaviness dont work out |
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Jimmy Wendlers 5/3/1
30/12/2011
Training Maxes
Squat:99
OH Press:48
Deadlift:127
Bench:78
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