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Non-bodybuilding workout ideas?

An important question would be, what's the purpose? Once the function is defined, appropriate modalities for that goal can be selected.

Tired of only having "show muscles." No amount of HIIT seems to do all too much for stamina unless I'm also dieting. I think it's because I've gotten so much bigger than I am meant to be. I was genetically designed to be really skinny.
 
Tired of only having "show muscles." No amount of HIIT seems to do all too much for stamina unless I'm also dieting. I think it's because I've gotten so much bigger than I am meant to be. I was genetically designed to be really skinny.
All training is functional, in that it serves some purpose. However, if the activity is not tailored to the goal, the adaptation may not be that which was desired.

The function of traditional bodybuilding is to increase muscle hypertrophy. If that is no longer your sole goal, you are correct to consider alternative stimuli.

It sounds like you want a blend of strength, conditioning and capacity. You might consider something with more of an athletic focus like Jim Wendler's 5-3-1, "North of Vag" template.
 
All training is functional, in that it serves some purpose. However, if the activity is not tailored to the goal, the adaptation may not be that which was desired.

The function of traditional bodybuilding is to increase muscle hypertrophy. If that is no longer your sole goal, you are correct to consider alternative stimuli.

It sounds like you want a blend of strength, conditioning and capacity. You might consider something with more of an athletic focus like Jim Wendler's 5-3-1, "North of Vag" template.

Correct. Muscle building is not the primary goal anymore. If it happens, great, but my main goal is to be able to run around again without gassing out, like playing pick up basketball comfortably for example. I don't want to lose muscle either though so I know it's hard to have it all. I look at NFL players and they impress the hell out of me with how athletic and fit they are despite carrying a lot of weight.

I did a good superset workout today with only 60 seconds rest. Was done fast but it felt great.
 
I look at NFL players and they impress the hell out of me with how athletic and fit they are despite carrying a lot of weight.
Absolutely. NFL players are among the highest caliber athlete regardless of discipline. Very few train like bodybuilders. There is always some form of progressive resistance but the exercise selection is a blend of Olympic lifting, powerlifting, general strength training, etc. depending on the athlete's background. Then consider the speed, agility, change of direction, jumping, capacity work they perform on top of strength training... Very impressive.

Some of these programs are carefully constructed. And others are thrown together but the athletes are so gifted, they improve no matter how jumbled the program.

If you have interest in intelligent, comprehensive systems, sample material from Buddy Morris and Joe Kenn. Very accomplished, successful NFL strength coaches.
 
Absolutely. NFL players are among the highest caliber athlete regardless of discipline. Very few train like bodybuilders. There is always some form of progressive resistance but the exercise selection is a blend of Olympic lifting, powerlifting, general strength training, etc. depending on the athlete's background. Then consider the speed, agility, change of direction, jumping, capacity work they perform on top of strength training... Very impressive.

Some of these programs are carefully constructed. And others are thrown together but the athletes are so gifted, they improve no matter how jumbled the program.

If you have interest in intelligent, comprehensive systems, sample material from Buddy Morris and Joe Kenn. Very accomplished, successful NFL strength coaches.

Thanks I'll check them out! There are a couple of good Instagram pages in the offseason with player workouts that are cool. Some players snapchat their workouts and things too
 
I am guessing there are plenty of cross fit forums geared towards this sort of training.
 
Correct. Muscle building is not the primary goal anymore. If it happens, great, but my main goal is to be able to run around again without gassing out, like playing pick up basketball comfortably for example. I don't want to lose muscle either though so I know it's hard to have it all. I look at NFL players and they impress the hell out of me with how athletic and fit they are despite carrying a lot of weight.

I did a good superset workout today with only 60 seconds rest. Was done fast but it felt great.

I had the opportunity to work with a training facility in Florida called EXOS for 6 months. While I was there, we trained around 60 college football athlete prepping for the NFL draft. We had 8 players go in the first round I believe. Lot of top talent there such as Todd Gurley. We also trained NFL players as they were in their off season. I believe we had 10-12 players.

Anyways, the type of training they do is quite different that your normal bodybuilding routine. Although, they still use progressive overload for their strength compound movements. They utilized a lot of metabolic work as well.

The conditioning part comes from doing actual conditioning work, and a lot of it.
 
I had the opportunity to work with a training facility in Florida called EXOS for 6 months. While I was there, we trained around 60 college football athlete prepping for the NFL draft. We had 8 players go in the first round I believe. Lot of top talent there such as Todd Gurley. We also trained NFL players as they were in their off season. I believe we had 10-12 players.



Anyways, the type of training they do is quite different that your normal bodybuilding routine. Although, they still use progressive overload for their strength compound movements. They utilized a lot of metabolic work as well.



The conditioning part comes from doing actual conditioning work, and a lot of it.



Yes! I follow EXOS on Instagram! I enjoyed seeing all the posts in the off season. That’s cool you trained them.
 
Yes! I follow EXOS on Instagram! I enjoyed seeing all the posts in the off season. That’s cool you trained them.

Their training philosphy is quite successful yet goes into a lot of detail. I witnessed some crazy strength gains from the athletes while I was there. I've actually taken their exos performance specialist certification they offer.
 
Their training philosphy is quite successful yet goes into a lot of detail. I witnessed some crazy strength gains from the athletes while I was there. I've actually taken their exos performance specialist certification they offer.

I'd be a lot more interested in seeing those workouts than another back training video from Phil Heath
 
I had experimented this different workouts a tonnnn in ATL (pre-NYC) dude.
Since I played college ball I had a bunch of weird workout ideas and plans in my head.

But I was mixing heavy PLing style Max Effort days with explosive training stuff.
Lots of box jumps and plyo work as accessory work to compliment the big compound movements. Plusss all my cardio was HIIT stuff. I was primarily doing hill sprints. It was great though. It just made me FEEEEL more athletic, like a Linebacker or DE again. Fun stuff.

And even now I do way more BBing style workouts, but I have been incorporating some Vince Gironda "density training" stuff in there. Basically timing my workouts and cutting rest periods down shorter and shorter. He was more of a proponent of doing MORE WORK as a method of progression. You end up using lighter loads (you're usually gassed) but its a good mixup to the usual BBing type shit.
If you just type in "Vince Gironda density training" there are a couple articles on the principles. Lots of 8x8 and 10x10 type workouts with rest periods between 15s-30s. Its a nice change.
 
I would suggest finding a comprehensive program from a source that has produced lots of high level athletes. I really enjoy Eric Cressey programs. Recently I've been doing his High Performance Handbook program. It has tons of unilateral strength training since you rarely do thing bilaterally in real life or sports.
 
idk bout the suggestion above... lol :eek:

but...
my workouts have been very non tradtional for years.

high reps, lower weights, super controled endurance ish but looking for pain. think of a snake/constrictor stangeling prey.

can go into a lil more detail, im sure i have discussed it a bunch.

its all about cns
doing that keeps the muscle put on from years of the rest.

the thread where dc talks about jm cutting protien n such to me is the same concept as what i focus i just word it entirely different.

i see this all as creating new nerve innervations, and been saying that is the key for years. no one like those words though. lol

:sta:-wars
You wanna elaborate a bit? I'm kinda interested. Should get Girth to come chime in here too.

Sent from my SM-G950U using Tapatalk
 
Milos sarcev's instagram and youtube has some interesting exercise combinations. You don't have to go all the way with his giant set method but just stick with 2-3 exercises.

Due to my back problems I've decided to use less weight, less rest, and more super/trisets for my other bodyparts as well.

Here's a rough idea of what I've done for chest/delt's/tri's.
Shoulder circles (various variations) while warming up on the elliptical (10-15minutes).

First warm-up/superset. (If I feel good I'll just go back to back while increasing the weight otherwise it's 30-45seconds).
Seated machine dips SUPERSETTED w/ Seated machine side laterals
Rep and sets something like 20,15,15,12,10.

Second exercise rotation: Usually this will be a bit heavier. It could be another superset or triset. Here's one I've used recently, done back to back then 1-1.5minute rest. going up in weight for the next rotation. 2-4 rotations.

Flat BB bench - 10-15reps
Seated db clean and press - 8-12reps
Db flies lying on medicine ball. 12-15reps
Seated db side laterals - 10-12reps
Foam rolling back.

Third rotation: 2-3 supersets.

Incline smith - 10-12reps
Pec deck - 10 reps.

Fourth: 3 supersets
Seated cable upright rows (I use a long dual handle or ez-bar) - 12-15 reps
Cable tricep rope extensions. - 12-15reps.

If I'm still feeling good I'll do some supersets on the TRX station, followed by rotator cuff work, then stretching.
Trx push ups
Trx Skullcrushers.
Push ups on a ball.

Trx is pretty decent for stability work and stretching if your gym has one.
iStock_000021951624Small.jpg
 
Just join a cult.........................crossfit. :star-wars
 
Circuit: 10 squats, 15 pull ups, 20 push ups
60 seconds rest. 3 sets

Circuit: 10 bench press, 10 deadlifts, 60 second jump rope
60 seconds rest. 3 sets

Circuit: 20 second sprint, 10 burpees
4 rounds, no rest

Bicep curls, skull crushers superset: 60 seconds rest, 3 sets

2 minutes between circuits
You could throw some 1/4 mile or mile runs in between sets too. If you have weights at home, you could even do this outside and load up an oly bar (or a couple of DBs) with something that you can clean and then OHP. Or if you have swingset or even a tree branch, throw some chins in there too.
 

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