Mainevent/Hottsauce's training routine

[MAINEVENT]

I've seen some threads on training lately (which is nice btw) so I thought I would throw up an example of our workout routine just to mix things up. I by no means am saying this is the best routine or anything like that. Just for the people who are wanting something different, give it a try.

For example: Chest/Biceps
Incline smith bench: warm-ups then 1 set of rest pause x 10/4/3 (or whatever you get). Then drop the weight (by around 1/2) and rep it out for as many as you can.....usually 15-20)
Hammer Wide bench: 1 warmup set, 1 rest/pause set, 1 set of 15-20
Pec dec: 1 rest/pause set, 1 set of 15-20
cable fly: 2-3 sets of 10-15

Nautilus iso-machine curl: same as above
db curls: 2 triple drop sets
hammer curls: rest/pause, then 1 high rep set

This was just an example as it changes every couple weeks.

 

[thebrick]

Its funny how I know about certain training principles, but then I tend to forget about them and not ever incorporate them. I sometimes get stuck in a routine. You have reminded me about rest-pause and drop sets, which I am definitely going to use again after a long time. These days, I am focusing more on the mind-muscle connection and intensity vs. just pushing more and more weight. Thanks for the reminder Main!

 

[inoverdrive]

I use to always do a last set of high reps with half the weight. It felt like my muscles were gonna pop! Looks like you got some dc mixed in there too. I like it.

 

[Sassy]

Thanks for posting your routine. I think it's interesting how differently people train. One year I was training for a competition and I did more light weight with more reps (12-15 range). I felt like I lost a lot of muscle. Of course I didn't have much muscle, so maybe that was the problem. I don't which way is best, but I try to keep heavy weight/low reps (6-8 reps) until my energy level drops and my strength goes down. That when I drop the weight down and do reps in the 10-12 range.

Define what "rest/pause" means to you. How long do you rest?

 

[MAINEVENT]

I think we will definitely stick to a rest/pause style for a while, but much less volume after the shows over.

We also began again to focus on slow controlled movements, with a slight pause at the bottom and really "feeling" the muscle work instead of moving the weight.

 

[thebrick]

I don't want to get off track here, but what about "I am the warrior master" principle? You guys still incorporating that? I haven't had the guts to try it yet

 

[MAINEVENT]

Thanks for posting your routine. I think it's interesting how differently people train. One year I was training for a competition and I did more light weight with more reps (12-15 range). I felt like I lost a lot of muscle. Of course I didn't have much muscle, so maybe that was the problem. I don't which way is best, but I try to keep heavy weight/low reps (6-8 reps) until my energy level drops and my strength goes down. That when I drop the weight down and do reps in the 10-12 range.

Define what "rest/pause" means to you. How long do you rest?

Lets say for incline bench 250 is our set. We'll do as many as we can without assistance on the first go....say we get 10 reps on our own. Rest 10-15 seconds, go again this time doing as many positive's as we can, then with help and focusing on the negative portion. 10-15 seconds rest. Third 'go' is the same. A little bit of help when needed and focusing on slow negative's.

 

[MAINEVENT]

I don't want to get off track here, but what about "I am the warrior master" principle? You guys still incorporating that? I haven't had the guts to try it yet

That was on leg day....in the middle of rest/pause leg presses. I believe i was on the second 'go' phase....lol.

 

[bigheinz]

Nice routine bros!!! i will give it a try soon and let you know.

 

[hotttsauce]

You know it's funny ....

seeing it written down, your first thought is "that's not much". Hitting it at the gym, well, that is a different story (if done right and it does help to have someone there in the begining to train you to take it slow).

I am glad for my "Main" man badgered me into doing this and it will be a program I use often.

The short time frame inbetween sets and the very slow movements are killer. I have seen better muscle development and seperation from this with myself and with Main as well. It took a bit to get out of my head slinging around a bar loaded with plates and just rep'ing it out, but the routine IS intense, I consider it a hybrid D.C./rest pause.

 

[hotttsauce]

That was on leg day....in the middle of rest/pause leg presses. I believe i was on the second 'go' phase....lol.

Yes it was and at that point I wasn't sure if you wanted to cry or laugh so it just kinda came out I think. Never the less, you were killin' it!

 

[MAINEVENT]

seeing it written down, your first thought is "that's not much". Hitting it at the gym, well, that is a different story (if done right and it does help to have someone there in the begining to train you to take it slow).

I am glad for my "Main" man badgered me into doing this and it will be a program I use often.

The short time frame inbetween sets and the very slow movements are killer. I have seen better muscle development and seperation from this with myself and with Main as well. It took a bit to get out of my head slinging around a bar loaded with plates and just rep'ing it out, but the routine IS intense, I consider it a hybrid D.C./rest pause.

Hotttsauce was definitely a high volume kind of guy and wanted to lift as heavy as possible all the time. Now he thinks we should rest/pause EVERYTHING....lol.

Here's our last leg routine:

Leg press: 4-5 warmups, 1 rest/pause set (try to keep the reps a little higher...12/6/4), 1 set of 20-30 reps. I think i pooped out on 10 though.
Hack squat: same without so many warmups
leg extensions: we managed 2 sets of 15 reps
single leg curl: 3 straight sets of 12-15 reps
lying leg curl: rest/pause
stiff leg deads: focused more on a slow stretch 2 sets x 12-15
calves: rest/pause

 

[mike1107]

my training is about the same as you guys, been using it since 3 months now and my progress have been outstanding since, my weak point are definitly improving and I'm getting stronger

 

[MAINEVENT]

my training is about the same as you guys, been using it since 3 months now and my progress have been outstanding since, my weak point are definitly improving and I'm getting stronger

My back and chest are a major weakness of mine but with this type of training they've really been coming up. It could be dieting down that im finally able to see things though too.

Either way Im really excited to try this out this offseason and really start 'beating the log book' as DC would say. And for those who want to yell.....I know this is NOT A DC ROUTINE.

 

[hotttsauce]

Hotttsauce was definitely a high volume kind of guy and wanted to lift as heavy as possible all the time. Now he thinks we should rest/pause EVERYTHING....lol.

Here's our last leg routine:

Leg press: 4-5 warmups, 1 rest/pause set (try to keep the reps a little higher...12/6/4), 1 set of 20-30 reps. I think i pooped out on 10 though.
Hack squat: same without so many warmups
leg extensions: we managed 2 sets of 15 reps
single leg curl: 3 straight sets of 12-15 reps
lying leg curl: rest/pause
stiff leg deads: focused more on a slow stretch 2 sets x 12-15
calves: rest/pause

Yea, that was only on the warrior princess day tho! And yes I use to have "plate-idis" . Always thought if the bar wasn't bending, your were being a wuss. I think differently now! (most of the time) And I seem to be a "bit" addicted to rest/pause, thinking of incorporating it into cardio next for off season!

 

[MAINEVENT]

Yea, that was only on the warrior princess day tho! And yes I use to have "plate-idis" . Always thought if the bar wasn't bending, your were being a wuss. I think differently now! (most of the time) And I seem to be a "bit" addicted to rest/pause, thinking of incorporating it into cardio next for off season!

LMAO....I can actually see you trying to do that!

 

[Sassy]

Its funny how I know about certain training principles, but then I tend to forget about them and not ever incorporate them. I sometimes get stuck in a routine. You have reminded me about rest-pause and drop sets, which I am definitely going to use again after a long time. These days, I am focusing more on the mind-muscle connection and intensity vs. just pushing more and more weight. Thanks for the reminder Main!

I was thinking the same thing as I was reading his post.

Main... I can be a little slow sometimes... thanks for explaining it. I need to change up my routine, sot this helps give me some ideas.

 

[OuchThatHurts]

Doesn't look like much? Looks like a lot to me! That is one long super set (technically not a super set but you know what I mean). And if you are doing that with 250lbs incline, that must be a real ball-breaker. I'd probably hurl.

 

[hotttsauce]

Doesn't look like much? Looks like a lot to me! That is one long super set (technically not a super set but you know what I mean). And if you are doing that with 250lbs incline, that must be a real ball-breaker. I'd probably hurl.

Neither one of us have hurled ...... yet, but many close calls, especially on leg day and when squatting. Usually we are closer to passing out.

And as for the rest pause for cardio for off season, I have a few ideas for it , but one that keeps jumping to the front is more pause than anything else!

 

[OuchThatHurts]

Neither one of us have hurled ...... yet, but many close calls, especially on leg day and when squatting. Usually we are closer to passing out.

And as for the rest pause for cardio for off season, I have a few ideas for it , but one that keeps jumping to the front is more pause than anything else!

I'm actually off to do chest right now and upper back right now - dumbell presses and bentover rows will be the main course with some flys (front and back) for an appetizer, with dips and upright dumbell rows for desert.

I've really been enjoying doing these opposing muscle groups thing lately. Keeps me moving in the gym and the workouts are short and INTENSE.

When I get home, I'm going to see when I can do some rest/pause work in my routine before summer.

Thanks for posting your workouts. I'm so glad to talk about training vs. all the drug questions. I'll talk training all day long - except on sundays. No shop-talk on sundays.