The Daniell Craig Workout Regimen

[tylerdurden99]

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

AJ said:


Then Tyler said in response to AJ:


Then I said:


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:


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


and finally Tyler said:


Am I missing something here???

Ha ha ha, no spider-man. Its me missing something......my brain!!

 

[tylerdurden99]

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.

I think the methods here are very good.

never tried a one rep HIT set though. Max i did was a 10/10 cadence.

As with spider-man, i still don't see the benefit of a 25-30 rep set. Again, as with spider-man, i'm not having a go but just want to learn if there is something out there which i don't know.

I personally would say though that the body doesn't need adaptation to weights.

 

[Superman79]

Have you guys tried looking in the Community forum for the Fitness Thread...sounds like you might like it.

And Spidey, I have to say I tried a 100rep program that my uncle (trainer and Body builder) recommended to bust me out of a rut. 1 set for 100 reps of 3 exercises per body-part...man it killed, but it totally shocked my system into change. Of course he said you should only use the program for one week at a time, and even then use it "once in a blue moon"...with a minimum of 10 weeks between uses.

Like I said not fancy, but it struck me with your high rep talk...just thought I'd toss it out there...

 

[Spider - Man]

Have you guys tried looking in the Community forum for the Fitness Thread...sounds like you might like it.

And Spidey, I have to say I tried a 100rep program that my uncle (trainer and Body builder) recommended to bust me out of a rut. 1 set for 100 reps of 3 exercises per body-part...man it killed, but it totally shocked my system into change. Of course he said you should only use the program for one week at a time, and even then use it "once in a blue moon"...with a minimum of 10 weeks between uses.

Like I said not fancy, but it struck me with your high rep talk...just thought I'd toss it out there...

So I'm just curious: you were at a plateau (were you training for mass or strength?), you did the 100-rep, 3-set-per-body-part workout one time, and what? You started growing again? How drastic were your gains immediately after? Did you exercise all body parts on one day or did you spread them out over a few days or a week?

I used to do 100 reps on squats but i'd do them 10 reps in 10 sets. I didn't hit failure at the 10th rep but i used a weight that i could not have done all 100 in 1 set. I would be close to failure on the last rep of the last set (which is how you know you're using the right weight). I'm just trying to imagine how light a weight you must have to use to be able to do 100 reps in 1 set and what the benefit would be. Maybe I'll try it myself sometime just to see.
I'll check out the fitness forum.

 

[archangel_jay]

So I'm just curious: you were at a plateau (were you training for mass or strength?), you did the 100-rep, 3-set-per-body-part workout one time, and what? You started growing again? How drastic were your gains immediately after? Did you exercise all body parts on one day or did you spread them out over a few days or a week?

I used to do 100 reps on squats but i'd do them 10 reps in 10 sets. I didn't hit failure at the 10th rep but i used a weight that i could not have done all 100 in 1 set. I would be close to failure on the last rep of the last set (which is how you know you're using the right weight). I'm just trying to imagine how light a weight you must have to use to be able to do 100 reps in 1 set and what the benefit would be. Maybe I'll try it myself sometime just to see.
I'll check out the fitness forum.

spiderman try it out and see what you think but seriously im based in the uk and have done this method for a long time including the periodisation mentioned earlier in the thread and my strenght and physique hasnt stopped improving, like i said earlier there are many ways to train its all based on what u feel suits you so couldnt hurt to try, and superman im so relieved someone else has done this as i was trained in this method of training and use it on many clients. guys thanku for such good discussions it makes a change from the abuse commonly found on many threads on web sites these days when opinions differ. it seems we all understand the variations of training in our own manner and that has lead to such creative views based on both varied experience an trial and error

 

[Infinity9999x]

Hey, tylerdurden99 or any of the other guys who know more about this then me, I wanted to ask someone about this. I'm a junior in high school and I have a weight and speed training class every day. I take Whey protein, and I was wondering if that was a good supplement. I stayed away from any kind of supplement for a while (and I still won't take creatine because i don't trust it) but after a while my body was getting pretty tired and I wanted to recooperate faster.

Also, when I bench I vary up the way I do the exercise, like, one day I'll do 150lbs three sets of 15, and then another day I'll do 180 three sets of 8, and then I'll do a heavy weight day where I go 195 six times, 205 four times and 215 twice. By varying up the weights and reps the way I am, will that help me work my chest better? Because that's what I've been told.

 

[Superman79]

So I'm just curious: you were at a plateau (were you training for mass or strength?), you did the 100-rep, 3-set-per-body-part workout one time, and what? You started growing again? How drastic were your gains immediately after? Did you exercise all body parts on one day or did you spread them out over a few days or a week?

I was plateauing size wise...but strength was a little at issue as well (i admit mostly I train for vanity...I used to be fat ).

I should probably have explained further, because 100s are more complex than they sound. Basically you take a weight that you can do one constant set with, and it should be heavy enough that you start to fail around rep 70. Then when you fail before hitting #100, you pause and rest the corresponding number of seconds to reps you have left (say 15 reps left, then rest 15 seconds then do them.) Repeat pause if you need to. You get a HUGE pump (of course) and it really does shock the system, I was sore for a day or two after each body part.

I did start growing again almost immediately after doing this, that and for some reason my heavy lifts seemed lighter, i don't know if this was genuine strength gain, or just mental, but it worked.

As for per-bodypart...I spread it over a week: back/triceps, shoulders/legs, chest/biceps...with regualr ab work mixed in.

I'd recommend it for anyone who is hitting a plateau in strength or size, or anyone whose training is hit a rut and gotten stagnant.

 

[Superman79]

spiderman try it out and see what you think but seriously im based in the uk and have done this method for a long time including the periodisation mentioned earlier in the thread and my strenght and physique hasnt stopped improving, like i said earlier there are many ways to train its all based on what u feel suits you so couldnt hurt to try, and superman im so relieved someone else has done this as i was trained in this method of training and use it on many clients. guys thanku for such good discussions it makes a change from the abuse commonly found on many threads on web sites these days when opinions differ. it seems we all understand the variations of training in our own manner and that has lead to such creative views based on both varied experience an trial and error

Hey, we're all friends here t: Always willing to help one another out.

Though it IS a bit ironic that we all work out so much and the traditional "comic geek" is usually portrayed as a fat guy or a skinny nerd...t: LOL

 

[Spider - Man]

I was plateauing size wise...but strength was a little at issue as well (i admit mostly I train for vanity...I used to be fat ).

I should probably have explained further, because 100s are more complex than they sound. Basically you take a weight that you can do one constant set with, and it should be heavy enough that you start to fail around rep 70. Then when you fail before hitting #100, you pause and rest the corresponding number of seconds to reps you have left (say 15 reps left, then rest 15 seconds then do them.) Repeat pause if you need to. You get a HUGE pump (of course) and it really does shock the system, I was sore for a day or two after each body part.

I did start growing again almost immediately after doing this, that and for some reason my heavy lifts seemed lighter, i don't know if this was genuine strength gain, or just mental, but it worked.

As for per-bodypart...I spread it over a week: back/triceps, shoulders/legs, chest/biceps...with regualr ab work mixed in.

I'd recommend it for anyone who is hitting a plateau in strength or size, or anyone whose training is hit a rut and gotten stagnant.

Cool. I may give it a try sometime. Thanx for the heads up.

 

[Spider - Man]

Hey, tylerdurden99 or any of the other guys who know more about this then me, I wanted to ask someone about this. I'm a junior in high school and I have a weight and speed training class every day. I take Whey protein, and I was wondering if that was a good supplement. I stayed away from any kind of supplement for a while (and I still won't take creatine because i don't trust it) but after a while my body was getting pretty tired and I wanted to recooperate faster.

Also, when I bench I vary up the way I do the exercise, like, one day I'll do 150lbs three sets of 15, and then another day I'll do 180 three sets of 8, and then I'll do a heavy weight day where I go 195 six times, 205 four times and 215 twice. By varying up the weights and reps the way I am, will that help me work my chest better? Because that's what I've been told.

Tyler may have further info for you, but all I can tell you is as long as you're progressing in weight, keep doing what you're doing. 1f you do in one week 3 sets/15 reps/150 lbs, 2 days later 3 sets/8 reps/180 lbs, then 2 days later 195x6, 205x4, and 215x2 just make sure you bump the weights up a bit next week by about 5 lbs. on each exercise. If you can't quite meet the reps on any set keep that weight until you do the requisite number all the way through and then bump them up again. After 12 weeks, I'd take a whole week off just to rest (I've made some of my biggest gains coming off a week long layoff) and then do a different program. If you stick with the same routine too long, your body will adapt and you'll plateau. So stay ahead of the game by switching up before it does. It sounds like you're training for size and power. I know a great 5x5 program that'll pack it on ya. let me know if you want it and I'll pm ya.
Take care.

 

[Spider - Man]

spiderman try it out and see what you think but seriously im based in the uk and have done this method for a long time including the periodisation mentioned earlier in the thread and my strenght and physique hasnt stopped improving, like i said earlier there are many ways to train its all based on what u feel suits you so couldnt hurt to try, and superman im so relieved someone else has done this as i was trained in this method of training and use it on many clients. guys thanku for such good discussions it makes a change from the abuse commonly found on many threads on web sites these days when opinions differ. it seems we all understand the variations of training in our own manner and that has lead to such creative views based on both varied experience an trial and error

Hey, always enjoy learning something new about fitness!

 

[batman7289]

kool

 

[Infinity9999x]

Tyler may have further info for you, but all I can tell you is as long as you're progressing in weight, keep doing what you're doing. 1f you do in one week 3 sets/15 reps/150 lbs, 2 days later 3 sets/8 reps/180 lbs, then 2 days later 195x6, 205x4, and 215x2 just make sure you bump the weights up a bit next week by about 5 lbs. on each exercise. If you can't quite meet the reps on any set keep that weight until you do the requisite number all the way through and then bump them up again. After 12 weeks, I'd take a whole week off just to rest (I've made some of my biggest gains coming off a week long layoff) and then do a different program. If you stick with the same routine too long, your body will adapt and you'll plateau. So stay ahead of the game by switching up before it does. It sounds like you're training for size and power. I know a great 5x5 program that'll pack it on ya. let me know if you want it and I'll pm ya.
Take care.

Thanks! I think I'll take you up on that offer. I'm trying to get stronger for next football season, and I do some squatting too, but I've just stayed at reps of 8 with my weight.

The only problem is, I really can't take a week off, because when I lift it's a class for school. I suppose I could do a week where I just do push ups and sit ups and such and then go back to weights the next week, would that give me enough rest?

 

[Superman79]

Thanks! I think I'll take you up on that offer. I'm trying to get stronger for next football season, and I do some squatting too, but I've just stayed at reps of 8 with my weight.

The only problem is, I really can't take a week off, because when I lift it's a class for school. I suppose I could do a week where I just do push ups and sit ups and such and then go back to weights the next week, would that give me enough rest?

I would say that might work, if you keep it minimal. Normally I'd recommend just doing cardio for the week (could you get away with that in class?)

The idea is you want as little lifting stress as possible for the week off, so you can come back the next week totally refreshed and psyched.

As for football strength, i would suggest also doing (in additoon to your 8 rep sets) varying sets of 4- 6 reps very heavy (but with good form or course). Back when I played football, sticking to rep ranges from 4-8 was fantastic for strength, and occasionally bumping to [light] reps of 10-15 helped with muscle endurance...

 

[Superman79]

Cool. I may give it a try sometime. Thanx for the heads up.

anytime bro

 

[archangel_jay]

Infinity9999, if you want to shock the competition when you go back for your football season, leave hypertrophy and do 8 weeks strength

doing: 5x5 2weeks increase weight, 4x4 2 weeks, 3x3 2weeks then finally 2x2 2weeks increasing the weights every time you drop the sets and reps

after that 8 weeks do 8 weeks power doing sets of 5x5 but including excercises such as jump pull ups, jump squats, bench press throws, medicine ball adominal throws (you'll need a partner)

then finally do power endurance for 4 to 6 weeks - i did this for a multi event competition california and the results were incredible. I was light, strong and explosive and had never had such jumps in my speed and strength. e-mail me if you want a prog and i can get back to you as soon as possible

 

[Spider - Man]

Thanks! I think I'll take you up on that offer. I'm trying to get stronger for next football season, and I do some squatting too, but I've just stayed at reps of 8 with my weight.

The only problem is, I really can't take a week off, because when I lift it's a class for school. I suppose I could do a week where I just do push ups and sit ups and such and then go back to weights the next week, would that give me enough rest?

I got your PM. I'll send the routine to you today. If you do the 5x5, eventually you're going to need pure rest because it is exhausting. It takes it's toll on your central nervous system so you have to be careful. But the gains are amazing. Youmay want to talk to your coach and tell him you're trying a special program and see if he could make some provisions for you to get periods of rest.
Anyway, I'll send the routine later today.

 

[Spider - Man]

Infinity9999, if you want to shock the competition when you go back for your football season, leave hypertrophy and do 8 weeks strength

doing: 5x5 2weeks increase weight, 4x4 2 weeks, 3x3 2weeks then finally 2x2 2weeks increasing the weights every time you drop the sets and reps

after that 8 weeks do 8 weeks power doing sets of 5x5 but including excercises such as jump pull ups, jump squats, bench press throws, medicine ball adominal throws (you'll need a partner)

then finally do power endurance for 4 to 6 weeks - i did this for a multi event competition california and the results were incredible. I was light, strong and explosive and had never had such jumps in my speed and strength. e-mail me if you want a prog and i can get back to you as soon as possible

I'm juxt curious as to what exercises are involved. With the 5x5 I've used, it's just squats, bench press, deads, and bent over rows. PM me the above program. I'd like to check it out.

 

[archangel_jay]

strength - routine i use spiderman (excercises are different for power training):

workout 1:

dips

bench press

calf raise

military press

abdominal curls (over a rolled mat under lower back

workout 2

Squats/bulgarians

Pull-ups

deadlifts or single arm deadlifts

hamstring curls (off a bench)

rest between each set can be 3 - 5 mins so make sure u have an i-pod or training partner for this type of strength training

if you are working on getting bigger then it is possible to do strength training and focus on those areas less developed so i tend to do forearm work and calf work etc

im pretty sure i may have missed an excercise out but i just woke up and im off to work so will check tomorrow

 

[Spider - Man]

strength - routine i use spiderman (excercises are different for power training):

workout 1:

dips

bench press

calf raise

military press

abdominal curls (over a rolled mat under lower back

workout 2

Squats/bulgarians

Pull-ups

deadlifts or single arm deadlifts

hamstring curls (off a bench)

rest between each set can be 3 - 5 mins so make sure u have an i-pod or training partner for this type of strength training

if you are working on getting bigger then it is possible to do strength training and focus on those areas less developed so i tend to do forearm work and calf work etc

im pretty sure i may have missed an excercise out but i just woke up and im off to work so will check tomorrow

Does your power split follow the same set/rep schedule, i.e.: 5x5 then 4x4 then 3x3 then 2x2 or just stay 5x5. What do you do for the 4-6 weeks of power/endurance. I've trained for size and for strength (I'm never satisfied!) but never for speed or explosiveness. That sounds fun. It'll probably give me lots of new growth as well. Fill me in on the rest of the routine!

 

[thedarks0ldier]

I would like to take a second to thank all three of you guys for posting this. Last year, fresh into college I was in tip top shape, weighed about 185 lbs. and had the will power of a monk.
then I got a girlfriend and by spring I had gained some 40 lbs. I have managed to drop down to about 205 lbs. but need to build the will power again. Thanks to you guys I'll be able to put myself back on track and be ready just in time for this play I am doing where I am almost completely naked. Thanks guys.

 

[archangel_jay]

Does your power split follow the same set/rep schedule, i.e.: 5x5 then 4x4 then 3x3 then 2x2 or just stay 5x5. What do you do for the 4-6 weeks of power/endurance. I've trained for size and for strength (I'm never satisfied!) but never for speed or explosiveness. That sounds fun. It'll probably give me lots of new growth as well. Fill me in on the rest of the routine!

ok spidey here gos, firstly yes the power training follows a similiar split routine however dropping some excercises and replacing them with others also sticking to a 5x5 set to reps ratio and working at lower ratio to your 1 rep max ratio around 50 to 75% (i have set this ratio as a precaution as you may need to drop lower til you get used to it) though it is of course BEST to make sure you are ready to do this so when taking part in this make sure you know exactly what you are doing and have a sound technique so practice with a lighter weight first, also on the squats and bench get some one to partner up with to monitor you:

sets and reps: sets 4/5 - reps 5
workout 1:
1- Squat Jumps - (Progression of this would be jumping bulgarians)
2 - Pull Up Jumps (if not ready for the jumps just do power pull-ups
3 - deadlift
4 - medicine ball throws from abdominal curl position (need a partner for this excercise
5 - dorsal raise - 4x10

Workout 2:
1 - Bench press throws (be very careful with this excercise as on the upaward movement u will release the bar it will only clear your hands slightly but again be sensible)
2 - barbell cleans
3 - Military press (powerful but do not lock out elbows)
4 - hip flexors - 4 x10

Abs - sit ups 5x5, reverse curls 5x5, side sit ups (lateral curl/raise) 5x5

I often keep dips in for the first couple of weeks before bench just to push me harder but this is not a necessity.

There other ways i do this training but tried to keep it a little less intense to begin with as with all training as you progress your training progresses

 

[tylerdurden99]

ok spidey here gos, firstly yes the power training follows a similiar split routine however dropping some excercises and replacing them with others also sticking to a 5x5 set to reps ratio and working at lower ratio to your 1 rep max ratio around 50 to 75% (i have set this ratio as a precaution as you may need to drop lower til you get used to it) though it is of course BEST to make sure you are ready to do this so when taking part in this make sure you know exactly what you are doing and have a sound technique so practice with a lighter weight first, also on the squats and bench get some one to partner up with to monitor you:

sets and reps: sets 4/5 - reps 5
workout 1:
1- Squat Jumps - (Progression of this would be jumping bulgarians)
2 - Pull Up Jumps (if not ready for the jumps just do power pull-ups
3 - deadlift
4 - medicine ball throws from abdominal curl position (need a partner for this excercise
5 - dorsal raise - 4x10

Workout 2:
1 - Bench press throws (be very careful with this excercise as on the upaward movement u will release the bar it will only clear your hands slightly but again be sensible)
2 - barbell cleans
3 - Military press (powerful but do not lock out elbows)
4 - hip flexors - 4 x10

Abs - sit ups 5x5, reverse curls 5x5, side sit ups (lateral curl/raise) 5x5

I often keep dips in for the first couple of weeks before bench just to push me harder but this is not a necessity.

There other ways i do this training but tried to keep it a little less intense to begin with as with all training as you progress your training progresses

Some good stuff being posted up here guys. V. interesting.

Only thing i would say is that only one direct leg move, although deads do bring them in as a secondary, and, although it is a small muscle, no calf moves.

Just interested, what's your view on supplements?

 

[Spider - Man]

Some good stuff being posted up here guys. V. interesting.

Only thing i would say is that only one direct leg move, although deads do bring them in as a secondary, and, although it is a small muscle, no calf moves.

Just interested, what's your view on supplements?

I am all for supps. Bare minimum, take a multivit/mineral supp everyday. I try to get most of my nutrition from food but honestly, to grow, which you probably know, you have to consume massive calories - for me 3500-4500 a day! I just cant eat that much food in one day so evrry other meal is an mrp or protein shake. I really noticed size and strength gains for the first time years ago when I drastically increased my protein intake. I knocked it up between 1.5 and 2 times my wt. I know there's a lot of stuff going around about kidney damage and stuff but it has never caused me any problem and I grew like crazy. I will tell you there is one supplement that I used (can't afford it right now, but soon) that blew my growth and strength gains off the charts. I wish I had invented this stuff! It's called NO2 and it is oneof the few supps that I have taken that does what it says! I was using machine wts at the gym when I first took this stuff about 6 years ago. Within a month, I HAD to switch to free wts b/c I was lifting the whole stack on every exercise! I've taken creatine (never tried the newer esters, but heard they're good) and the only one that worked for me was celltech by muscletech. My muscles, especially upper arms would literally be swollen when i lifted on this stuff, but there's a lotta sugar in it. It just forces water into the muscles but that primes them for bigger growth.
IMO most supps out there are crap. Oh, the protein I like is GNC 100% whey and designer whey by next nutrition. Check out 1fast400.com. I get a lot of my stuff there and it's a lot cheaper than retail!
I think that;s about it.

 

[archangel_jay]

Some good stuff being posted up here guys. V. interesting.

Only thing i would say is that only one direct leg move, although deads do bring them in as a secondary, and, although it is a small muscle, no calf moves.

Just interested, what's your view on supplements?

Good spot on the calfs tyler, soz i missed them out i usually do calfs on the day i bench, also in relation to the legs i havent read back through but i think i mentioned that i inlcuded jumping bulgarians as well as jumping squats usually, also free moving hamstring curls using a dumbell off a bench with your knees just of the edge of the bench is a great way to improve hamstring strength.

In relation to supplements, I used protein shakes initially but don't anymore as i would rather eat food that i know whats been done to produce it rather than supplements which commonly have xanthan gum or aspartame and other such EVIL ingredients ;-). However the fitness industry is improving greatly in its measures to produce good products with ingredients which don't counteract alot of the good within the products which is a problem especially in the UK, The US has much better stores for supplements as they are more commonly used