I know everything, but it dont help

[Streamline]

3 weeks? Come on dude, that's a load of sh*t. You mean someone who's been lifting for years and has a lot of lean muscle and can bench a ton....you tellin me after 3 weeks they are gonna lose all of that and go back to a beginner and only be able to bench 50lbs??

that's exactly what i'm saying and it's in one of my text books to you can bet its about 95% true.

 

[Streamline]

3 weeks? Come on dude, that's a load of sh*t. You mean someone who's been lifting for years and has a lot of lean muscle and can bench a ton....you tellin me after 3 weeks they are gonna lose all of that and go back to a beginner and only be able to bench 50lbs??

that's not exactly what i'm saying and it's in one of my text books to you can bet its about 95% true. in 3 weeks you can lose quite alot and possible go back to where u started

 

[evolution]

that's not exactly what i'm saying and it's in one of my text books to you can bet its about 95% true. in 3 weeks you can lose quite alot and possible go back to where u started

Your textbook is wrong. Just because it's published doesn't mean it's correct and that includes university textbooks.

As an example-a lifter that squats 6 bills (600) and takes three weeks off is not going to go back to squating nil weight.

 

[Crazylegs]

The de-training effect only begins at around 2 weeks. As long as you eat well, you will hardly lose anything at all in 3 weeks.

 

[WOLVERINE1]

http://www.t-nation.com/readTopic.d...C005C24F61DB784E1526.hydra?id=534922&pageNo=0

You could read his set/rep bible too if you want to tweak programs to your liking. I make minor changes to some of the programs but there great the way they are of course. Probably better but i like to use some of my own ideas.

that chad waterbury program looks amazing. i wouldnt even know where to begin... 10 x 3? manofkent, look into that program if u feel ur not getting results! im gonna give it a try for christmas break!

 

[newf]

Waterbury rocks, i have been doing 8x3, 10x3 etc since i started to read his articles. I won't be looking at much other stuff anytime soon but dual factor will probably be next.

Actually i just finished 8x3 on front squats about a hour ago.

 

[R.Lewis]

8x3, 10x3 sound pretty cool. I'll need to get me a weight belt for chin ups, I can pull the whole stack on our lat pulldown m/c for 8, so need to move to the chin up bar.

I was readying The encyclopedia of bodybuilding this morning and wanted to ask what "chins" are, Are they chin ups?

and what are leg raises??? Are then like seated leg extention for quads?

You americans speak very odd!

Im not sure how much notice to take of that book cos its tells you to always lift 3-5x12.

 

[WOLVERINE1]

Actually i just finished 8x3 on front squats about a hour ago.

wait... is it 10 or 8 sets x 3?

what is your weight for those squats? ur stats say you weigh 170 lbs? does the weight in your sets look something like this:

170, 170, 200, 200, 225, 225, 250, 250

For example, when i do this with bench press, I know I'm not going to be able to do 8 x 3 on 225, even though i can do 2-3 sets solid of 4 on 225. so whats the plan, man?

 

[newf]

wait... is it 10 or 8 sets x 3?

what is your weight for those squats? ur stats say you weigh 170 lbs? does the weight in your sets look something like this:

170, 170, 200, 200, 225, 225, 250, 250

For example, when i do this with bench press, I know I'm not going to be able to do 8 x 3 on 225, even though i can do 2-3 sets solid of 4 on 225. so whats the plan, man?

If you want to get a good hold of waterbury you should read his rep/set bible. For maximal strength and hypertrophy he recommends hitting each muscle group 2-4 times per week and the set/rep volume in the 24-36 range for each session, using %80 to %90 of 1RM.

Has you can see 8x3's is the minimun. That's 8sets of 3reps btw.

If your 1 Rep Max on the bench is 200 you would use 160 to 180 pounds for 8x3, 10x3, 12x3, 4x6, 5x6, 6x6, 6x4,7x4, 5x5, 6x5, 7x5 etc

This is based on compound fullbody workouts. This is the first time i've done fullbody workouts and i can say my body has never reacted better.

 

[newf]

I done 155 for 8x3 on the front squat, i only start doing them a few months ago and there one of the harder excercises to get mastered. I have quite the brusies on my delts today from the bar. I think i will have to get a piece of sponge or something. However, i did do 4x6's on the SLDL just before the front squats, i had to put a belt on halfway through my front squats because my lower back was weaning, not hurting thou