Nytol's Occasional Training Log

Nytol said:
Definitely not on the pullover.

A belt squat can be a decent addition, but it would be quite far down my list.

A mate of mine has one for sale at the moment, and after brief consideration, I don't consider it to be useful enough compared to the room it would take up at the gym.
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My belt squat is rusting in the grass behind the gym.
Never got enough use to warrant its size.
It's also far more specialized than I guessed it would be. As in very few people would ever use it.
 
Con said:
My belt squat is rusting in the grass behind the gym.
Never got enough use to warrant its size.
It's also far more specialized than I guessed it would be. As in very few people would ever use it.
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Those were my thoughts, that it would get used for a month, as a new toy, but then ignored.

Plus, I didn't want to provide an easier option, distracting from the more useful barbell squat.

Rich has one up at Loughborough, and uses it on occasion, but not regular, he has found that he likes using it for a modified still leg deadlift, anything to avoid pulling from the floor :D
 
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Nytol said:
Those were my thoughts, that it would get used for a month, as a new toy, but then ignored.

Plus, I didn't want to provide an easier option, distracting from the more useful barbell squat.

Rich has one up at Loughborough, and uses it on occasion, but not regular, he has found that he likes using it for a modified still leg deadlift, anything to avoid pulling from the floor :D
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Currently working in Loughborough, which gym is this?
 
Nytol said:
Please do mate, where are you training at the moment?

Just bought myself a nice Rouge Deadlift bar to have a play with, I'm impressed with the quality, and the knurling is not as harsh as the Texas Deadlift bar which actually affects my grip negatively by tearing my hand :sad:

The Texas power bars are great, I have a couple and use them for most things, but the DL bar is over the top IMO.
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train in my garage most of the time mate... only occasionally get to a gym... have a good rack and a couple of tpb with around 450-500kg of weights so more than enough... at the moment :D

I dont mind the texas dl bar tbh... find the knurling ok and like the whip...
 
Greyphantom said:
train in my garage most of the time mate... only occasionally get to a gym... have a good rack and a couple of tpb with around 450-500kg of weights so more than enough... at the moment :D

I dont mind the texas dl bar tbh... find the knurling ok and like the whip...
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Well if you come to the gym, I'll break out the Rouge one from behind that counter, (I keep it there after seeing what people did with the Texas one my mate has in his gym :-(), and you can give me your thoughts :thumb:
 
Good to see you back mate. Gym looks good, might have to pop over and train soon, I could do with a kick up the arse this year.

You mentioned you have a lot of people doing the body part once every 14 days split. Is that everyone or do you have cases where people may be training more frequently?
 
Have you got an example of a back workout that you'd do every 14 days please

Or a chest or leg one

I'd be interested to see how you'd structure it
 
Giuseppe said:
Good to see you back mate. Gym looks good, might have to pop over and train soon, I could do with a kick up the arse this year.

You mentioned you have a lot of people doing the body part once every 14 days split. Is that everyone or do you have cases where people may be training more frequently?
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I have a lot of people on a low volume program, but not on such low frequency, it is not yet required.

As a person gets stronger, the stress put on the system requires more recovery, often more that the 7 days most allow.

Funny enough, I had a guy today, who has been using a 9 day cycle, say to me that he wants to try a 2 day a week, 14 day cycle.

Now this will be very interesting for me, as I've never found anyone with the bollocks to try it, for fear of vanishing to nothing.

It will also be very interesting as I don't think he needs to train that infrequently yet, but I have a feeling that it may still accelerate his progress.

We will see, I'm looking forward to it, as I know he will record everything and be honest with me.

My own training evolved as I hit plateaus, needing more recovery as I got stronger, I think if I had preempted this need slightly, I'd have done better.


TwoCanVanDamn said:
Have you got an example of a back workout that you'd do every 14 days please

Or a chest or leg one

I'd be interested to see how you'd structure it
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I'm sure I posted some of each earlier in the thread, but I trained back today, and this is what I did, not quite what I'd normally do, slightly more volume, as I've not done any pull ups for about 6 weeks or so due to my shoulder being irritated, so all sub-maximal, seeing how much it would hurt stuff today.

Flexolate Strap Chins

BW x 8
+20kg x 8
+20kg x 8

Dead Stop BB Rows in the power rack

70kg x 10
110kg x 10
150kg x 10 (drop weight) 110kg x 8

Overhand Grip Chins

BW x 8
+15kg x 8
+15kg x 8

I deadlift on a separate day.

None of this felt very good, lacked the explosiveness I normally feel, but this is often the case when I stop chin for more than a month, next session it will likely be back to feeling normal.

Usually I would use at least 40kg on weighted chins, but being unsure of my shoulder, I was very conservative, and so far it feels OK.

I'd also normally only do one vertical, and one row movement, often a single drop set on both.

There is nothing special about anything, it is just giving the body optimal time to recover and adapt.
 
Nytol said:
I have a lot of people on a low volume program, but not on such low frequency, it is not yet required.

As a person gets stronger, the stress put on the system requires more recovery, often more that the 7 days most allow.

Funny enough, I had a guy today, who has been using a 9 day cycle, say to me that he wants to try a 2 day a week, 14 day cycle.

Now this will be very interesting for me, as I've never found anyone with the bollocks to try it, for fear of vanishing to nothing.

It will also be very interesting as I don't think he needs to train that infrequently yet, but I have a feeling that it may still accelerate his progress.

We will see, I'm looking forward to it, as I know he will record everything and be honest with me.

My own training evolved as I hit plateaus, needing more recovery as I got stronger, I think if I had preempted this need slightly, I'd have done better.




I'm sure I posted some of each earlier in the thread, but I trained back today, and this is what I did, not quite what I'd normally do, slightly more volume, as I've not done any pull ups for about 6 weeks or so due to my shoulder being irritated, so all sub-maximal, seeing how much it would hurt stuff today.

Flexolate Strap Chins

BW x 8
+20kg x 8
+20kg x 8

Dead Stop BB Rows in the power rack

70kg x 10
110kg x 10
150kg x 10 (drop weight) 110kg x 8

Overhand Grip Chins

BW x 8
+15kg x 8
+15kg x 8

I deadlift on a separate day.

None of this felt very good, lacked the explosiveness I normally feel, but this is often the case when I stop chin for more than a month, next session it will likely be back to feeling normal.

Usually I would use at least 40kg on weighted chins, but being unsure of my shoulder, I was very conservative, and so far it feels OK.

I'd also normally only do one vertical, and one row movement, often a single drop set on both.

There is nothing special about anything, it is just giving the body optimal time to recover and adapt.
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What about you then, are you still gaining size and strength on this ultra abbreviated routine or just maintaining?

I still think once or twice every 7 days is superior for muscle gain tbh, strength I'm sure it would be fine as a lot of the top lifters alternate a heavy week and a light week
 
Brilliant thread, lots of interesting information and views. I prefer more frequency myself but agree on the volume,
Have always felt all the extra sets and exercises were just going through the motion and they never felt nearly as productive as the first couple of exercises.
After two exercises with max effort and heavy weight in good form, it's not easy to keep that level of intensity up for me.

Never understood the need for 5 different bicep machines and quad machines in gyms either!
the more basic it's kept, the harder it is to do weirdly!
I find strict bb curls much harder and more painful (good pain!) than a preacher machine!
 
TwoCanVanDamn said:
What about you then, are you still gaining size and strength on this ultra abbreviated routine or just maintaining?

I still think once or twice every 7 days is superior for muscle gain tbh, strength I'm sure it would be fine as a lot of the top lifters alternate a heavy week and a light week
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I am still making some progress.

Keep in mind I've been training now for 24 years, so am very much near my genetic potential, plus have a torn tendon in my left knee, a labral tear in my right hip, and an impingement in my left shoulder, which means I can't train exactly as I would like, or make the progress I know I could if all was well.

As I said in my first post back, it is nice now having the gym, so I don't have to have theoretical debates, the evidence is there for anyone who cares, and it also answers the "well it must just be you" statement.

There is not a single person in the gym who trains a muscle group twice per week that is making more progress than the people training only once per week, or less. This is purely observational, but so is much of what we discuss on these forums.

I think we have maybe had this conversation before, but have you tried training each body part every 14 days?

This is another thing, see I have tried 7 days, 9 days, even higher frequency and volume, so my conclusions are pretty well rounded, but no one I speak to has ever tried the 14 day training, therefore can't have an informed personal opinion on it.

ricky23 said:
Brilliant thread, lots of interesting information and views. I prefer more frequency myself but agree on the volume,
Have always felt all the extra sets and exercises were just going through the motion and they never felt nearly as productive as the first couple of exercises.
After two exercises with max effort and heavy weight in good form, it's not easy to keep that level of intensity up for me.

Never understood the need for 5 different bicep machines and quad machines in gyms either!
the more basic it's kept, the harder it is to do weirdly!
I find strict bb curls much harder and more painful (good pain!) than a preacher machine!
Click to expand...

Pleased you have gotten something from it mate.

I completely agree, how many ways can you bend your arm, and is there really that much difference to any of them?

I should also mention, which I'm sure I have previously, that I don't like this infrequent training, if I could I'd train every day, as I love to train, but I have to choose between progress, and just enjoying the process, and I choose the progress.
 
What training set up would you recommend for a 9 day split? I can't quiet get my head round it.
I do agree that when I'm purely training for strength I find a longer frequency better, I think 9 days would be perfect for me, 14 days is just too long at my level of development.
 
Nytol said:
I am still making some progress.

Keep in mind I've been training now for 24 years, so am very much near my genetic potential, plus have a torn tendon in my left knee, a labral tear in my right hip, and an impingement in my left shoulder, which means I can't train exactly as I would like, or make the progress I know I could if all was well.

As I said in my first post back, it is nice now having the gym, so I don't have to have theoretical debates, the evidence is there for anyone who cares, and it also answers the "well it must just be you" statement.

There is not a single person in the gym who trains a muscle group twice per week that is making more progress than the people training only once per week, or less. This is purely observational, but so is much of what we discuss on these forums.

I think we have maybe had this conversation before, but have you tried training each body part every 14 days?

This is another thing, see I have tried 7 days, 9 days, even higher frequency and volume, so my conclusions are pretty well rounded, but no one I speak to has ever tried the 14 day training, therefore can't have an informed personal opinion on it.



Pleased you have gotten something from it mate.

I completely agree, how many ways can you bend your arm, and is there really that much difference to any of them?

I should also mention, which I'm sure I have previously, that I don't like this infrequent training, if I could I'd train every day, as I love to train, but I have to choose between progress, and just enjoying the process, and I choose the progress.
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I don't recall speaking to you about it before mate but who knows you might be right

I've taken a job where training might be a bit difficult so I'll probably be stuck training fairly infrequently, that's the only reason I ask as I still wanna progress if possible
 
When u say still progress do you mean in strength or lbm? Or both?

Do u find u cnt eat as much when not traning v often?

Must take alot of will power coz most people just literally like going the gym dnt they
 
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