The Official Gym & Fitness Thread

No. Basically it's infrequent, really intense workouts consisting of low volume. Usually only one working set per exercise.
So for example on chest/back day I will do 2 warm up sets and get on the pec deck to complete failure, doing slow controlled reps, and static holding in between the concentric and eccentric rep. Ill have my spotter help me get a few more reps and hold the static when I can't get another rep. Then immediately after that set, I go straight to Incline BB Press and work until failure, usually 3-5 reps. Same concept for back etc.. Don't lift at all for another 4 days.
The reasoning behind it is to stimulate maximal muscle growth and give it the proper amount of time to heal, and build. The workouts are extremely intense and last only about 25 minutes.

 

Interesting concept. Never heard of it. I usually don't like to rest longer then 2-3 days cuz I lose strength. How does this work? Would you do chest and back then 4 days rest, then arms/legs and 4 days rest?

 

Sounds different but i could not go 4 days with out being in the gym id go nuts. OT is high weight low rep and you do 2 weeks of workouts then it changes completely. the goal is to lift enough weight that you can get at least 4 reps but not more than 6 so i never use a spotter and you keep a good record of your previous lifts for the future workouts. you lift 8-10 weeks and take a week off. i usually do 2 or 3 8-10 week sessions then do a 8-10 week session with about 70-75% of my normal weight and rep out 12-15 per set just to keep my muscular endurance up.

 

Muscle burns fat! If you eat clean during this phase you won't really put on that much fat!

Yea, Outlaw, I definitely can't go without working out lol. You say OT has you doing 4 reps? Does it seem like enough? I feel good at 6 reps, cuz 5 doesn't seem like enough and with the weigh I'm using 8 is too many without a spotter lol maybe I'm just a pussy!

 

4 is the lowest i will do. if i do bench lets say flat bb bench and i put on 300 and get 6 then i will put on 310 and if i get 6 ill go up if i get 5 or 4 i will keep that weight. you also rest 2-3 mins between each set which was really hard for me to get used to doing but it works believe me.

 

I've heard the 2-3 min rest is a good thing. Also I've heard 8 hours is good, but I have a dinner date at 5ish and I've been up since 1130 last night...fuckin 8 hours ain't gonna happen here! lol

 

i get 5-6 max and thats pushing it. ever since iraq it hard to get some good rest around these parts. check out the website www.ast-ss and click the max-ot banner tons of good info besides lift programs. well worth the read

 

let's spice up the sausage fest in this thread haha

 

Quoted for awesomeness. I've seen pics of chics working out but...DAMN!

 

id never spot someone doing squats but would be willing to make an exception

 

yup, sign me up for a membership for the gym they work out at

 

I'd be willing to spot her from underneath... as long as she's doing full squats. If you catch my drift...

 

And my favorite:

 

HOT DAMN!!! that last pic...wow

 

For you MMA fans:

 

I don't usually think fitness girls are hot but....wow

 

OMG that chick doing hammer curls has man arms. ewww

i can't do it. fitness chicks when they are in contest shape are gross

 

I know I know....but don't tell me that if she was naked in front of you wouldn't wanna do stuff...

I was looking at the pic you posted, me thinks its the same chic! Pauline Nordin is her name.