Reload Re-Visited

Hany Rambod creator of the training technique called FST-7, and super trainer/nutritionist of Jay Cutler and Phil Heath, among others, has given me a new idea on my training schemes. This is really nothing new. Just a new twist.

In Hany's FST-7 system he has what he calls "Re-Load". To explain that technique I will first give you a brief rundown of FST-7. FST-7 means that at the end of training a specific body part you add in 7 sets of a particular exercise for that body part, normally an isolation move. In between the sets, you stretch the fascia of the muscle trained. The only rest period between the sets is enough time to stretch, flex and sip water. The idea being that time frame should be between 30 and 45 seconds.

Ok, now that you understand FST-7 in general, he has added advanced techniques called front load and re-load. Front load would be hitting the 7 sets in the beginning of the body part trained. Re-load technique is doing both the front and back end 7 sets.

So based on that theory, which is basically over loading the muscle trained as well as using the training a lagging body part twice a week system, I came up with this, which I call a re-load day, which is late in my week's training split.

I like to hit my most lagging part first, while I am the freshest, which is legs (either quads or Hams). Then the next day would be my second most lagging part which would be chest/tris. Then on the third day it would be back/bis, my strongest body part, therefore it is placed last amongst the "big" body part training days. Then it's rest day. After a rest day I'm energized again and ready for a big day. So I came up with this re-load theory. Same parts, but less volume but very heavy with the same rep ranges and to failure approach as earlier in the week. An example of re-load day for me would be:

Chest: Incline presses 4-5 sets, work set always to failure either by rest pause and or drop set.

Triceps: some type of heavy push down super set with an overhead or reverse grip extension

same concept as chest, 4-5 sets, work set to complete failure.

Biceps: 3-4 sets of very intense slow and intense mind to muscle connection concentration curls, either dumb bell or bar bell, always on preacher bench to take the delts out of the equation.

Lower Back: 3-4 sets of heavy reverse hyper extensions

Legs: Usually just some sort of lunges, but extra intense and slow. Already training legs on two separate days split between quads and hams, re-loading them would be over training.

Notice there is no back or delts. Both strong parts for me so I don't want to over develop them and back was the last big part trained, so it needs the rest anyway for complete recovery.

The 6th day of the split is calves/delts.

7th day is either quads or hams, the opposite of what was done on day # 1.

Next day is rest. This is the hardest day for me! But you must rest to grow!

I've done this for the last two weeks and seems to keep me harder throughout the week.

I've always got an eye on the "over-training" issue because I like to train hard, long and often. It's easy for me to get caught up in the over-trained, flat look. (last year's mistake) So I think I have found a good compromise.

The key points to the "Re-Load" concept.

1. Do a different exercise than the one you did on the main day, or do the same exercise but in a different manner. Angle change, rep range, weights, etc.
2. Only do 4-6 sets for each body part trained
3. Go as intense as possible, since you are only doing a few sets, the work set here should be at least as heavy than on a normal day and if possible heavier, since the volume is going to be lower.
4. Go to absolute beyond complete failure, rest pause several times, then start dropping weight and going to failure until you barely move ridiculously light weight.

Sign the disclaimer form before attempting this, then give it a try. It's working for me but not be for everyone.

Stay Strong!

MC

Reload Re-Visited

Hany Rambod creator of the training technique called FST-7, and super trainer/nutritionist of Jay Cutler and Phil Heath, among others, has given me a new idea on my training schemes. This is really nothing new. Just a new twist.

In Hany's FST-7 system he has what he calls "Re-Load". To explain that technique I will first give you a brief rundown of FST-7. FST-7 means that at the end of training a specific body part you add in 7 sets of a particular exercise for that body part, normally an isolation move. In between the sets, you stretch the fascia of the muscle trained. The only rest period between the sets is enough time to stretch, flex and sip water. The idea being that time frame should be between 30 and 45 seconds.

Ok, now that you understand FST-7 in general, he has added advanced techniques called front load and re-load. Front load would be hitting the 7 sets in the beginning of the body part trained. Re-load technique is doing both the front and back end 7 sets.

So based on that theory, which is basically over loading the muscle trained as well as using the training a lagging body part twice a week system, I came up with this, which I call a re-load day, which is late in my week's training split.

I like to hit my most lagging part first, while I am the freshest, which is legs (either quads or Hams). Then the next day would be my second most lagging part which would be chest/tris. Then on the third day it would be back/bis, my strongest body part, therefore it is placed last amongst the "big" body part training days. Then it's rest day. After a rest day I'm energized again and ready for a big day. So I came up with this re-load theory. Same parts, but less volume but very heavy with the same rep ranges and to failure approach as earlier in the week. An example of re-load day for me would be:

Chest: Incline presses 4-5 sets, work set always to failure either by rest pause and or drop set.

Triceps: some type of heavy push down super set with an overhead or reverse grip extension

same concept as chest, 4-5 sets, work set to complete failure.

Biceps: 3-4 sets of very intense slow and intense mind to muscle connection concentration curls, either dumb bell or bar bell, always on preacher bench to take the delts out of the equation.

Lower Back: 3-4 sets of heavy reverse hyper extensions

Legs: Usually just some sort of lunges, but extra intense and slow. Already training legs on two separate days split between quads and hams, re-loading them would be over training.

Notice there is no back or delts. Both strong parts for me so I don't want to over develop them and back was the last big part trained, so it needs the rest anyway for complete recovery.

The 6th day of the split is calves/delts.

7th day is either quads or hams, the opposite of what was done on day # 1.

Next day is rest. This is the hardest day for me! But you must rest to grow!

I've done this for the last two weeks and seems to keep me harder throughout the week.

I've always got an eye on the "over-training" issue because I like to train hard, long and often. It's easy for me to get caught up in the over-trained, flat look. (last year's mistake) So I think I have found a good compromise.

The key points to the "Re-Load" concept.

1. Do a different exercise than the one you did on the main day, or do the same exercise but in a different manner. Angle change, rep range, weights, etc.
2. Only do 4-6 sets for each body part trained
3. Go as intense as possible, since you are only doing a few sets, the work set here should be at least as heavy than on a normal day and if possible heavier, since the volume is going to be lower.
4. Go to absolute beyond complete failure, rest pause several times, then start dropping weight and going to failure until you barely move ridiculously light weight.

Sign the disclaimer form before attempting this, then give it a try. It's working for me but not be for everyone.

Stay Strong!

MC

Road to the Nationals 2011

Road to the Nationals 2011

Going to start this new blog post to keep up with my prep to the 2011 Masters Nationals in July. It's Jan. 3rd 2011 and it's time to get started. This will be a 7 month prep which seems a bit extreme butexperience has shown me that at my age the metabolism doesn't crank up as fast as necessary to get down to that extreme shredded look that has become the look that the judges are looking for.

So I started last week, Dec. 27th, 2011 back on diet. Ate only grilled chicken breasts, grilled tilapia, omega 3 eggs, egg whites, whey protein, brown rice and lots of broccoli. Don't have a scale right now, but looking in the mirror, my body has responded fast in just one week. The big Santa gut is gone and the 4 pack is being joined by the lower abs so all is good with the nutrition.

The training has stalled for a week for several reasons, which is not a bad thing. Good to take some time off to let the old injuries calm down a bit. I did an hour of lunges, split squats and calve raises to get the wheels pumped back up and it worked great.

Today I will search out a temporary gym to see if I can get a decent leg training session in.

More later.

Be Strong!

Road to the Nationals 2011

Going to start this new blog post to keep up with my prep to the 2011 Masters Nationals in July. It's Jan. 3rd 2011 and it's time to get started. This will be a 7 month prep which seems a bit extreme but experience has shown me that at my age the metabolism doesn't crank up as fast as necessary to get down to that extreme shredded look that has become the look that the judges are looking for.

So I started last week, Dec. 27th, 2011 back on diet. Ate only grilled chicken breasts, grilled tilapia, omega 3 eggs, egg whites, whey protein, brown rice and lots of broccoli. Don't have a scale right now, but looking in the mirror, my body has responded fast in just one week. The big Santa gut is gone and the 4 pack is being joined by the lower abs so all is good with the nutrition.

The training has stalled for a week for several reasons, which is not a bad thing. Good to take some time off to let the old injuries calm down a bit. I did an hour of lunges, split squats and calve raises to get the wheels pumped back up and it worked great.

Today I will search out a temporary gym to see if I can get a decent leg training session in.

More later.

Be Strong!

Quote from Mark Bradley writer for the AJC

I know, I know. The Gators had a week off and Urban Meyer is too clever not to think of something. But the Urbanator has had a while now to get this offense going, and he hasn’t yet. And here’s what I know: Georgia will go to Jacksonville:

• With the better quarterback.

• With the better offense.

• With the better running game.

• Having won three in a row, as opposed to losing three in a row, which is what Florida has done.

I’m aware that Georgia’s three victories have come against three mediocrities, whereas the Gators have lost to Alabama, LSU and Mississippi State — all of which are ensconced in the Top 25. I really don’t care. I like the way Georgia is playing. I don’t think anybody likes the way Florida is playing.

HammerFitBody Fitness Getting Fit through Sound Nutrition and Strength Training

HammerFitBody Fitness Getting Fit through Sound Nutrition and Strength Training

August 9 2010

Last night we decided I will in fact be competing in the NPC AL State Championship. It had been my goal all along but I got side tracked a bit competing in the Power Shack Classic.

I thought that was a freaking disaster but after a conversation with Mike Horn who was judging the event I realized two things.

(1) Just as I had planned the Biloxi event was a trail run and I had no illusions of actually winning my class. I went there to get up in front of judges and practice my presentation. As Mike pointed out, it was a good move since there were 2 national judges working the event, so I got some face time with judges that will be at the national show in July.

(2) My weakness is the obvious lack of density in my lower quads but more importantly my conditioning is just not anywhere near what it needs to be. I need to focus on getting all the bodyfat off not just low.

So here we go,with 3 weeks to prepare, I think I can tighten up in time to make a good showing at the State and maybe if all the stars align right finally pull off a class victory.

Been really focusing on legs and have split them into 3 days a week, Monday - quads, Wednesday - Hams and then either Friday or Saturday hitting quads again. Today was a great quad day and I made some major strides in my form while squatting. Getting lower in depth than I ever had before so I feel good about my progress. Squatted in combat boots for the first time today and they definitely help stabilise the ankles when the weight gets heavier, Got some strange looks from the civilians but who cares as long as I'm getting it done.

Until next time

Peace and Stay Strong