The Daniell Craig Workout Regimen

[echostation]

ok kick ass, thanks so much tyler, is this work out meant for like a 3 day split... as in I spend 3 days a week lifting and following each Bold heading on that day?

Also one other question, you wrote the following:

Parallel Bar Dips / Close Grip Chin Up 1x10, 1x8, 1x6, do you mean that I should do Dips for 10 reps followed by the chin ups for 10 reps, then immediately follow with NO rest to do Dips for 8 reps then chin ups for 8 reps and so on?

Thankfull i'm quite good at dips in that i can do them quite a lot, so should I attach more weight to myself when doing the lower number of reps (1x8, 1x6)? or should i just strictly aim for trying to lowering my body weight for 5 seconds then raising it taking 5 seconds for the full raise back up to starting position on the dip?

thanks a lot for your write up!

 

[tylerdurden99]

ok kick ass, thanks so much tyler, is this work out meant for like a 3 day split... as in I spend 3 days a week lifting and following each Bold heading on that day?

Also one other question, you wrote the following:

Parallel Bar Dips / Close Grip Chin Up 1x10, 1x8, 1x6, do you mean that I should do Dips for 10 reps followed by the chin ups for 10 reps, then immediately follow with NO rest to do Dips for 8 reps then chin ups for 8 reps and so on?

Thankfull i'm quite good at dips in that i can do them quite a lot, so should I attach more weight to myself when doing the lower number of reps (1x8, 1x6)? or should i just strictly aim for trying to lowering my body weight for 5 seconds then raising it taking 5 seconds for the full raise back up to starting position on the dip?

thanks a lot for your write up!

Yeah it is a three day split, one of the things i forgot to put in my rush. It will get you good results in a 12 week period, after that the returns will be diminishing. Good news though is that after this one you can then change to a 12 week full body workout, shock your muscles further and really make the body you want.

Also don't work out on consecutive days.

Yeah with the dips & chins, do 1 set of ten dips, then straight after do a set of ten close grips. then so on and so on til the set is done.

Regarding the weight on dips. Try doing dips with strict form at a 5 second cadence (5 seconds up, 5 seconds down) you'll find them a killer. if you can't do ten, do as many as you can (same goes with close grips) then build up. If you can do more then 10 reps, 8 reps, 6 reps. add weight. Don't do like 14 reps, 11 reps, 7 reps. Add enough weight so you can still only do 10,8,6. You should be failing on the last rep, i.e you cannot do the positive phase of the next rep.

Also just a quick sample diet:

Breakfast: Museli with blackberries and two boiled (or poached) eggs

Snack 50g almonds with two fruits or a fruit and a veg (carrot and an apple for example)

Lunch: 2 turkey sandwiches (100g turkey spread over two sandwiches), wholemeal bread.

Snack: 450g of low saturated fat and low sugar yoghurt and a fruit

Snack: 2 oatcakes with peanut and a fruit

Tea: Steak with 2 veg and sweet potato

Before bed: Protein shake or cottage cheese on oatcake.

This diet depends on what calorie intake you need but this was just to give you an idea.

Anymore questions just whack them up, still may be somethings i've missed.

 

[Downhere]

No offense, but Men's Health is crap. If you want to get good workout advice, go to elitefitness.com. Some good bros on there. And it's free if you don't become a Platinum Member.

Hey, Men's Health is not crap, well the forums aren't. There are very good people on the Men's Health forum and alot of good information there too.

 

[Spider - Man]

Hey, Men's Health is not crap, well the forums aren't. There are very good people on the Men's Health forum and alot of good information there too.

I'm talkin about the magazine, but I will check out the forums.

 

[Downhere]

I'm talkin about the magazine, but I will check out the forums.

Ahh, Gotchya.

 

[j1123s]

Does anyone know the exact routine Daniel Craig followed? I have not been able to a copy of the UK edition of GQ.

Thanks Much.

 

[Substance D]

This **** is complicated. I want a good body NOW!

Let's all go clubbin' after this and pick us up some hunnies. How about it?

 

[Spider - Man]

This **** is complicated. I want a good body NOW!

Let's all go clubbin' after this and pick us up some hunnies. How about it?

It's not complicated, it's just not EASY which is what everybody is looking for.
I can guarantee anyone on here I can show them how they could have the body of their dreams in less than 5 hours a week but few would get it because IT TAKES WORK! HARD work! Everyone says they want a great bod but hardly any want to do what it takes to get it. Simple as that.

 

[Spider - Man]

Does anyone know the exact routine Daniel Craig followed? I have not been able to a copy of the UK edition of GQ.

Thanks Much.

Here is my synopsis of the article from GQ:

Simon Waterson spent 7 years with the Royal Marines before signing up as a personal trainer. He also trained Pierce Brosnan.

He speaks of how determined Craig was, blah blah blah.

Workouts were a blend of power lifting (the best for building mass and strength) with a lot of compound exercises (works more than 1 muscle group at a time) thrown in. Work with heavy weights. Work quickly to get a bit of cardio at the same time.

1. Dips - works chest/triceps
IMO THE best chest exercise - any exercise that uses your body weight is good. Start slowly. gradually allow your chest to go lower until your arms are at 90 degree angle, NO LOWER. When you can do 5 sets of 10 reps, start adding weight around your waist

2. Pull ups -
everyone knows this exercise - use a wide grip with palms facing forward. If you have trouble at first, just do half reps. One secret getting good at this is to do them as often as possible. I hung a chin bar in the doorway of my bedroom and rip out a set everytime I walk thru the door. You get stronger quickly by doing them this way. As with dips, when you can do 5 sets of 10, add weight gradually.

3. Squats
THE best lower body exercise
I will say that you need to use proper form with this one. Otherwise you can injure yourself easily, especially with heavy weight. I recommend starting on a Smith machine with light weight and gettingthe form down first which is actually good advice with ANY exercise. Feet shoulder width apart, bar across back of shoulders. Go down slowly and make sure the lower legs stay perpendicular to the floor. In other words dont let the knees go out furthe than your toes in front. A few tips: look up at the ceiling at about a 45 degrees angle and pick a spot on the ceiling. Keep your eyes glued to this spot thru all the reps and stick your butt out. This will keep proper positioning of the back thru the entire movement. Also, breathe in on negative phase of lift (going down) and out on the positive. NEVER HOLD YOUR BREATH. I got a couple of hernias this way! Not fun! Blow it out hard when you're coming up.
There is a lot of debate about how far down to go. The old adage was never go "below parallel" whic means go down until the top of =your thighs are parallel with the floor and no lower. It was said that going lower would put undue stress on your knees. Now some are doing ATF (ass-to-floor) squats which they say actually puts less stress on the knees. I have done both and actually feel less stress doing ATF but that's my opinion. Try both and see what feel best for you. But if you DO feel stress in your knees back off. You don't want to injure yourself!
Eventually you want to get ogff the Smith and into free weights. Make sure you use a squat rack and if AT ALL POSSIBLE, a partner. Squats at heavy weights can be dangerous if you don't know what you are doing!

4. Press ups (pushups)
keep glutes and abs tight at all times and back straight
Honestly, if you want strength or size, these will become inadequate quickly. You can keep doing them but you need to add bench presses to the mix so you can add weight

5. Lateral raises
Anyone who knows anything about weight training can tell that Craig was doing these by looking at his shoulder caps.
DON'T hold the dumbbells down by your side and raise your arms straight out to the side. This could put too much pressure on the rotator cuff. Instead, hold the dumbells out in front with you elbows by your sides and fists in position like you were giving two thumbs up. Now raise your elbows out to the sides so that now you're hold the dumbbells like you're holding the handlebars af a bike. Then slowly lower. Thats one rep. Do these slowly to really feel the burn and exhaust the muscle. This really work the shouilder caps.

Craig says he exercise 5 times a week, Monday-Friday. 45 minutes each day non-stop cardio weights. Circuits (where you do a set and then do a quick burst of cardio or do a set then go quickly and do another set of an opposing muscle group - like chest and back, quads and hamstrings, biceps and triceps, etc). Lots of the exercises mentioned above. He said if he wanted to lose weight he'd get on the bike, get his heart rate up to 160 beats per minute (you need a heart monitor for this - pulsar.com) and keep it there for 10 minutes and the weight WILL come off. If you think this is easy, try it and see! He says now he can bench press himself!

That's about it.

 

[archangel_jay]

daniel craigs workout as you can see from the GQ article highlights the general concept of his training, looking back on TylerDs posted prog agian v. good concepts...though rib cage excercises??? i havent heard anyone say that in a while comes from the muscle beach days as obviously rib cage is bone not muscles though in actuality the idea is to focus on the obliques. Again TylerDs workout is good however which im sure he will agree a process of periodisation is one of the most effective ways to train the body.. going as follows:

1) if new to training 6 weeks adaption to weight traning - 25 to 50 reps 3 sets - if a regular to training then adaption is still needed of up to 4 weeks focusing on rotator cuffs and focused core work.

2) Followed by hypertrophy working in rep ranges of 8 - 10 or 12.

3) Strength training to develop lean muscle tissue unlike the pump developed from hypertrophy (muscle growth) reps and sets follow again an 8 week period - 2 weeks 5x5 - increase weight 2 weeks 4x4, increase weight 2 weeks 3x3, and finally increase weight 2weeks 2x2

4) the decision must then be made to follow through the same cycle again or do power training and then go through the cycle again adapting excercises if wanted.

finally cardio if doing hypertrophy medium cardio sessions of 30 to 45 mins max, if swimming be awar that if not naturally lean the body does tend to naturally increase your fat percentage slightly due to being in cold to warm water temps - bodies protecting itself!

Finally as tyler highlighted with his training there are indeed many ways to train and it is all about finding what works best for you...the hollywood glamour excercises NEVER replace the basics developed along with a strong core and consistency of training.

 

[j1123s]

Spider - Man , Thank you for your reply and recap of the GQ article.

This is what I was curious about. I was aware of Simon Waterson and his Commando Workout. Therefore I wanted to know what type of program he had put Craig on. I have been training for years and I am always looking for ways to mix it up and keep from getting stale.

No, It's not that complicated. As you said, it's just not easy. It is hard work.

Thank you.

 

[kit1982]

daniel craigs workout as you can see from the GQ article highlights the general concept of his training, looking back on TylerDs posted prog agian v. good concepts...though rib cage excercises??? i havent heard anyone say that in a while comes from the muscle beach days as obviously rib cage is bone not muscles though in actuality the idea is to focus on the obliques. Again TylerDs workout is good however which im sure he will agree a process of periodisation is one of the most effective ways to train the body.. going as follows:

1) if new to training 6 weeks adaption to weight traning - 25 to 50 reps 3 sets - if a regular to training then adaption is still needed of up to 4 weeks focusing on rotator cuffs and focused core work.

2) Followed by hypertrophy working in rep ranges of 8 - 10 or 12.

3) Strength training to develop lean muscle tissue unlike the pump developed from hypertrophy (muscle growth) reps and sets follow again an 8 week period - 2 weeks 5x5 - increase weight 2 weeks 4x4, increase weight 2 weeks 3x3, and finally increase weight 2weeks 2x2

4) the decision must then be made to follow through the same cycle again or do power training and then go through the cycle again adapting excercises if wanted.

finally cardio if doing hypertrophy medium cardio sessions of 30 to 45 mins max, if swimming be awar that if not naturally lean the body does tend to naturally increase your fat percentage slightly due to being in cold to warm water temps - bodies protecting itself!

Finally as tyler highlighted with his training there are indeed many ways to train and it is all about finding what works best for you...the hollywood glamour excercises NEVER replace the basics developed along with a strong core and consistency of training.

And don't forget Daniel Craig's own secret ingredient to a good body... necking pints of Guiness at the weekend!

 

[Spider - Man]

Spider - Man , Thank you for your reply and recap of the GQ article.

This is what I was curious about. I was aware of Simon Waterson and his Commando Workout. Therefore I wanted to know what type of program he had put Craig on. I have been training for years and I am always looking for ways to mix it up and keep from getting stale.

No, It's not that complicated. As you said, it's just not easy. It is hard work.

Thank you.

No problemo! Another point I forgot to make which is actually important: he said Craig was very competitive and so he used that and he and Craig actually were more like "workout partners" than trainer and client. One of the biggest reasons people fail after they start a workout regimen is not having a partner, someone to kick them in the butt when they don't feel like working out and to do the same for them when needed. It's easier to do this sort of thing when you know that your friend beside you is suffering just like you are!

 

[tylerdurden99]

daniel craigs workout as you can see from the GQ article highlights the general concept of his training, looking back on TylerDs posted prog agian v. good concepts...though rib cage excercises??? i havent heard anyone say that in a while comes from the muscle beach days as obviously rib cage is bone not muscles though in actuality the idea is to focus on the obliques. Again TylerDs workout is good however which im sure he will agree a process of periodisation is one of the most effective ways to train the body.. going as follows:

1) if new to training 6 weeks adaption to weight traning - 25 to 50 reps 3 sets - if a regular to training then adaption is still needed of up to 4 weeks focusing on rotator cuffs and focused core work.

2) Followed by hypertrophy working in rep ranges of 8 - 10 or 12.

3) Strength training to develop lean muscle tissue unlike the pump developed from hypertrophy (muscle growth) reps and sets follow again an 8 week period - 2 weeks 5x5 - increase weight 2 weeks 4x4, increase weight 2 weeks 3x3, and finally increase weight 2weeks 2x2

4) the decision must then be made to follow through the same cycle again or do power training and then go through the cycle again adapting excercises if wanted.

finally cardio if doing hypertrophy medium cardio sessions of 30 to 45 mins max, if swimming be awar that if not naturally lean the body does tend to naturally increase your fat percentage slightly due to being in cold to warm water temps - bodies protecting itself!

Finally as tyler highlighted with his training there are indeed many ways to train and it is all about finding what works best for you...the hollywood glamour excercises NEVER replace the basics developed along with a strong core and consistency of training.

I do agree with a lot of what you are saying here, but.....

3 sets of 50 reps for people new to training...why? as far as i am aware there is no biological reason for this.

At the end of the day progression is the key, which you've acknowledged, to people out there wanting 'Daniel Craigs body' or Daniel Craigs workout plan' it isn't as simple as that. The only thing DC did for three months was workout, eat, read lines, sleep, neck guiness. I would bet that no-one in here can do that.

For the 'normal' people - pick a workout you like, make sure your getting enough of the right calories, get 7 hours or more sleep a night, drink 3-4 litres of water a day, progress your workouts, more weight, more reps each week or two. you will grow.

 

[Spider - Man]

I do agree with a lot of what you are saying here, but.....

3 sets of 50 reps for people new to training...why? as far as i am aware there is no biological reason for this.

At the end of the day progression is the key, which you've acknowledged, to people out there wanting 'Daniel Craigs body' or Daniel Craigs workout plan' it isn't as simple as that. The only thing DC did for three months was workout, eat, read lines, sleep, neck guiness. I would bet that no-one in here can do that.

For the 'normal' people - pick a workout you like, make sure your getting enough of the right calories, get 7 hours or more sleep a night, drink 3-4 litres of water a day, progress your workouts, more weight, more reps each week or two. you will grow.

Yeah, it's all about progressive loading. My son was so excited because he could do 8 chin-ups and I said, "That's great but how many can you do with a 5 lb weight hung on your belt?" TWO! With chins or dips I add weight when I can do more than 5 sets of 5 reps with the current weight. When you can do more than 12 reps on ANY exercise it's time to raise the weight and decrease the reps back down to 6 or 7. Work back up to 12 reps, increase the weight and drop the reps again. Changing exercises for each body part every 12 weeks or so helps promote new growth also. MAN, I love talkin' lifting! I'm gonna go do some chest sets right now!

 

[archangel_jay]

I do agree with a lot of what you are saying here, but.....

3 sets of 50 reps for people new to training...why? as far as i am aware there is no biological reason for this.

At the end of the day progression is the key, which you've acknowledged, to people out there wanting 'Daniel Craigs body' or Daniel Craigs workout plan' it isn't as simple as that. The only thing DC did for three months was workout, eat, read lines, sleep, neck guiness. I would bet that no-one in here can do that.

For the 'normal' people - pick a workout you like, make sure your getting enough of the right calories, get 7 hours or more sleep a night, drink 3-4 litres of water a day, progress your workouts, more weight, more reps each week or two. you will grow.

Yes progression is the key however adaption as i highlighted should be 25 to 30 reps apologies with the sets though as i missed out part of that, regardless if a persons body whether male or female is not adapted to training properly then they may suffer problems later on as you cant continuely lift your heaviest weights or work to fatigue which is why training changes down at different periods in order to recover and believe results are greater if your body is prepared, daniel craig took four months of training and...has trained throughout his life and with regards to more weight more reps each week, in many respects you would be correct however one thing rarely acknowledged is the reduction of growth if training stays within 'Hypertrophy' periods continually. Therefore if a person gos through a period of hypertrophy then on to a period of strength then they will gain more coming back of strength on2 a second hypertrophy phase. (remember the stronger a muscle is the more it shows through)

 

[kidbateman]

what would be a good post workout meal or snack?

 

[Spider - Man]

Yes progression is the key however adaption as i highlighted should be 25 to 30 reps apologies with the sets though as i missed out part of that, regardless if a persons body whether male or female is not adapted to training properly then they may suffer problems later on as you cant continuely lift your heaviest weights or work to fatigue which is why training changes down at different periods in order to recover and believe results are greater if your body is prepared, daniel craig took four months of training and...has trained throughout his life and with regards to more weight more reps each week, in many respects you would be correct however one thing rarely acknowledged is the reduction of growth if training stays within 'Hypertrophy' periods continually. Therefore if a person gos through a period of hypertrophy then on to a period of strength then they will gain more coming back of strength on2 a second hypertrophy phase. (remember the stronger a muscle is the more it shows through)

I'm not tryingto be argumentative, but I have never heard of a weight training program that included anywhere near 25-30 reps. The only thing I could POSSIBLY imagine it for would be to pre-exhaust and even that seems unrealistic. I train for hypertrophy in the 9-12 rep range for 3 or 4 weeks, then strength in the 5-9 rep range with increased weight for the same amount of time, and finally for power in the 3-4 rep range with even more weight for the same amount of time followed by 1-2 weeks of pure rest. After this I start back with the hypertrophy at a heavier weight than I used on the last hypertrophy cycle. Sometimes I'll follow the power phase with one workout of static contractions. I have a basic scientific understanding of why my system works but cannot see how 25 - 30 reps would be of any benefit while training for size, strength or anything. Please explain it to me. I'd really like to know the benefit.

 

[tylerdurden99]

I'm not tryingto be argumentative, but I have never heard of a weight training program that included anywhere near 25-30 reps. The only thing I could POSSIBLY imagine it for would be to pre-exhaust and even that seems unrealistic. I train for hypertrophy in the 9-12 rep range for 3 or 4 weeks, then strength in the 5-9 rep range with increased weight for the same amount of time, and finally for power in the 3-4 rep range with even more weight for the same amount of time followed by 1-2 weeks of pure rest. After this I start back with the hypertrophy at a heavier weight than I used on the last hypertrophy cycle. Sometimes I'll follow the power phase with one workout of static contractions. I have a basic scientific understanding of why my system works but cannot see how 25 - 30 reps would be of any benefit while training for size, strength or anything. Please explain it to me. I'd really like to know the benefit.

First off, Just want to say that i don't mean any of my post to sound 'funny' but...

Spider-man why 25-30 reps? In my years of study and training i have never come across this before.

If i wanted a new starter to 'adapt' to training i would put him on a programme of 1 set to failure with a five/five cadence (this is something i train with myself and i advocate but i do realise it isn't for everyone) in other words i wouldn't have them do anything different, in the context of sets or reps, then someone who had been training a year, for example. For sure i wouldn't advicate the same intensity that someone who has experience of training would do and, again, for sure i would teach them the form on, maybe, slightly higher reps with a lighter weight and recommend they build from there. But i would not recommend 25-30 reps, so i'm with AJ here.

AJ - you also make the statement that DC has been training all his life. If you watch episodes of my friends in the north he hardly looks like hes training then....

 

[Spider - Man]

First off, Just want to say that i don't mean any of my post to sound 'funny' but...

Spider-man why 25-30 reps? In my years of study and training i have never come across this before.

If i wanted a new starter to 'adapt' to training i would put him on a programme of 1 set to failure with a five/five cadence (this is something i train with myself and i advocate but i do realise it isn't for everyone) in other words i wouldn't have them do anything different, in the context of sets or reps, then someone who had been training a year, for example. For sure i wouldn't advicate the same intensity that someone who has experience of training would do and, again, for sure i would teach them the form on, maybe, slightly higher reps with a lighter weight and recommend they build from there. But i would not recommend 25-30 reps, so i'm with AJ here.

AJ - you also make the statement that DC has been training all his life. If you watch episodes of my friends in the north he hardly looks like hes training then....

Did you read my post? I was asking AJ why HE was using 25-30 reps. HE'S the one who said do 25-30 reps. I'VE never heard of it either. Read the posts above again.

 

[Spider - Man]

Ok, just to get things straight for myself and alleviate some confusion:

AJ said:

1) if new to training 6 weeks adaption to weight traning - 25 to 50 reps 3 sets -

Then Tyler said in response to AJ:

3 sets of 50 reps for people new to training...why? as far as i am aware there is no biological reason for this. At the end of the day progression is the key

Then I said:

Yeah, it's all about progressive loading. My son was so excited because he could do 8 chin-ups and I said, "That's great but how many can you do with a 5 lb weight hung on your belt?" TWO! With chins or dips I add weight when I can do more than 5 sets of 5 reps with the current weight. When you can do more than 12 reps on ANY exercise it's time to raise the weight and decrease the reps back down to 6 or 7. Work back up to 12 reps, increase the weight and drop the reps again. Changing exercises for each body part every 12 weeks or so helps promote new growth also. MAN, I love talkin' lifting! I'm gonna go do some chest sets right now!

The routine I mention here is not the one I'm currently using - I switch around alot to avoid plateauing - but is a very good one and easy to keep track of so good for beginners. Just start with light weight and work up to 12 reps, increase the weight and start with 7 reps and work up to 12 again. Repeat. Simple. Notice there are never more than 12 reps! I'm mainly referencing the bolded words though...

Then AJ said:

Yes progression is the key however adaption as i highlighted should be 25 to 30 reps

Then I said in response to AJ(note bolded sentences):

I'm not tryingto be argumentative, but I have never heard of a weight training program that included anywhere near 25-30 reps. The only thing I could POSSIBLY imagine it for would be to pre-exhaust and even that seems unrealistic. I train for hypertrophy in the 9-12 rep range for 3 or 4 weeks, then strength in the 5-9 rep range with increased weight for the same amount of time, and finally for power in the 3-4 rep range with even more weight for the same amount of time followed by 1-2 weeks of pure rest. After this I start back with the hypertrophy at a heavier weight than I used on the last hypertrophy cycle. Sometimes I'll follow the power phase with one workout of static contractions. I have a basic scientific understanding of why my system works but cannot see how 25 - 30 reps would be of any benefit while training for size, strength or anything. Please explain it to me. I'd really like to know the benefit.

and finally Tyler said:

Spider-man why 25-30 reps? In my years of study and training i have never come across this before.

If i wanted a new starter to 'adapt' to training i would put him on a programme of 1 set to failure with a five/five cadence (this is something i train with myself and i advocate but i do realise it isn't for everyone) in other words i wouldn't have them do anything different, in the context of sets or reps, then someone who had been training a year, for example. For sure i wouldn't advicate the same intensity that someone who has experience of training would do and, again, for sure i would teach them the form on, maybe, slightly higher reps with a lighter weight and recommend they build from there. But i would not recommend 25-30 reps, so i'm with AJ here.

Am I missing something here???

 

[archangel_jay]

the idea of adaption is to prepare the body for training focusing on areas not often included or neglected in later training, i used 25-30 reps as an example, for a normal person starting training you could do one set at this rep range or as many athletes do work to 100 reps but in one set whereas a normal person may break this down into a few sets with short breaks. You shouldnt (although many do) work to failure when new to training it doesnt necissarily limit results, however injuries are more likely if adaption to training is not followed. Many people who train develop inbalances in their body which is why adaption is worth doing. Tyler i have never questioned your knowledge however i as i believe i highlighted before there are many ways of training what worked for you and what worked for me maybe seen as different but our goals are the same or similiar. Its good that this debate has gone on as people are offered two ways of training here, simon waterson does use adaption however as daniel craig isnt new to training and was on a tight schedule he wouldnt have done it. If training was perfected to one type the training of daniel craig would be the same for dorian yates as it would be for the normal guy in the street. Training philosophies also differ greatly from country to country.

books worth reading would be:
Strength Training Anatomy (Paperback)
by Frederic Delavier (Author)

The New Rules of Lifting: Six Basic Moves for Maximum Muscle (Hardcover)
by Lou Schuler (Author), Alwyn Cosgrove (Author

Science and Practice of Strength Training (Hardcover)
by Vladimir M. Zatsiorsky (Author), William J. Kraemer (Author)

 

[Superman79]

so it's all basics huh?

 

[Spider - Man]

the idea of adaption is to prepare the body for training focusing on areas not often included or neglected in later training, i used 25-30 reps as an example, for a normal person starting training you could do one set at this rep range or as many athletes do work to 100 reps but in one set whereas a normal person may break this down into a few sets with short breaks. You shouldnt (although many do) work to failure when new to training it doesnt necissarily limit results, however injuries are more likely if adaption to training is not followed. Many people who train develop inbalances in their body which is why adaption is worth doing. Tyler i have never questioned your knowledge however i as i believe i highlighted before there are many ways of training what worked for you and what worked for me maybe seen as different but our goals are the same or similiar. Its good that this debate has gone on as people are offered two ways of training here, simon waterson does use adaption however as daniel craig isnt new to training and was on a tight schedule he wouldnt have done it. If training was perfected to one type the training of daniel craig would be the same for dorian yates as it would be for the normal guy in the street. Training philosophies also differ greatly from country to country.

books worth reading would be:
Strength Training Anatomy (Paperback)
by Frederic Delavier (Author)

The New Rules of Lifting: Six Basic Moves for Maximum Muscle (Hardcover)
by Lou Schuler (Author), Alwyn Cosgrove (Author

Science and Practice of Strength Training (Hardcover)
by Vladimir M. Zatsiorsky (Author), William J. Kraemer (Author)

I wasn't trying to say that I knew for a fact that 25-30 reps in 1 set or even 100 reps wasn't effective. I've just never heard of it, can't think of what the benefit (compared to better alternatives IMO) would be, and wanted to know what benefit YOU got from it. I can't see it building size, strength or anything. Maybe some form of anaerobic benefit? I dunno.
Anyway, you're right about one thing: there are many ways to reach the same goal. As I said, after a HT/strength/power cycle I'll usually wait a few days and then do a whole body static contraction workout. This is based on the principle of work=loadxtime held. You take a weight (say leg press) and hold it in a contracted position for a set amount of time (the optimal time kept changing with more research that was done - started with 45 seconds and wound up being as little as 10 seconds, which I actually never tried. I still do mine at around 30 seconds). If you succeed, you up the weight the next time. On leg press, last weight I did was nearly 1200 pounds! With SC you can use incredible amounts of weight because you're holding them in the strongest static position of the range possible. There's also another method I use (IMO, the real key to further developement is 'shocking' the muscles, aleways throwing something new at them when they least expect it!) is the 2 minute rep. Take a weight (preferably light to start with) and take 1 minute to do the concentric phase and 1 minute to do the excentric phase. In other words, do them extremely slowly. When you get to the right weight, 1 set is all you'll need. A 1 rep set! Your muscles will be screaming for mercy!
As I said, I cant see the benefit of doing as many reps as you suggest on a regular basis. I was just wondering if there might be some benefit that I'm unaware of that could be derived from doing them ocassionally to 'shock' the muscles? I'm just curious as to your experience with doing reps in that range.

 

[user123456789]

lololol

low-fat diet & avoiding sat fats is a myth. roflmao...