Right, cause it's totally possible to train SIZE AND STRENGTH while you simultaneously train ENDURANCE in the same muscle group.

Right, cause it's totally possible to train SIZE AND STRENGTH while you simultaneously train ENDURANCE in the same muscle group.

as i've gotten more and more into climbing, i keep cutting down on lifting weights. I aim for 4 climbing days per week, and only one lifting day which consists of:

squats (4-5 working sets; front or back squats)
clean and press (3-4 working sets), and
incline or flat bench (3-4 working sets)

one hour per week, all hard compound lifts. DONE. isolation exercises pale in comparison. lift like an athlete, not like a bodybuilder, eh? Arms day is for weenies.

Like most people, sat/sun are my outdoor climbing days, so i try to put the lifting in the middle of the week so i'm fully recovered by saturday.

and squats are one of the best exercise out there for total body strength...don't drop 'em from your routine.

Wow, your a complete fucking moron. You should just stick with paying for girls at "The Ranch".

Wow, your a complete fucking moron. You should just stick with paying for girls at "The Ranch".

I hear Aerili does that all the time

Yeah, I don't know shit, I'm a "Crossfitter". Shut the FUCK UP! You don't know me. I played running back in high school at 5'8 210, so I believe I know how to lift for size and strength.

Tactix I'll give you some advice but, as usually the morons who "Think they know everyhting", will no doubt chime in. I'll tell you what worked for me when I was lifting but, people are different so I can't say it will help but hopefully get you in the right direction.

Chest and Tris.

Bench: 3 sets. first set 10 easy reps. Second a weight at around 6-8 reps. Third Max. Stick at that max weight until you can do 3 reps (without really struggling) Then once you can do that add 20 pounds. Say you ORM at 315, once you can do that comfortable 3 times try 335 and the so on.

Incline: same as bench

Close grip: 3 sets, 10,6,4

Flys: Best on the machine, 3 sets, first 10, then 4-8 for last 2 sets.

Dips: 2 sets chest forward until failure, the 2 sets chest back 2 sets until failure (for the tris this is probably the best exercise.)

Pushdowns: 3, sets.

Shrugs: 3 sets, 10,8,6.

Switch up some of the exercises once an awhile. Try kickbacks, skull crushers overhead and military presses. Also for one week every month, do lighter weight and higher reps in the 12-20 range.

Bulky legs are annoying, but here are the exercises.

Squats: 4 sets, 10,8,6,4. Go deep, at least parallel but aim past that, almost as if trying to touch your ass on the floor.

Hack Squats: I did these facing the padding of the machine to really hit the quads. 4 sets, 10,8,6,10.

90 Degree Leg Press. 3 sets, 10,8,6.

Extensions: 3 sets, 10,8,6.

Leg Curls: 3 set 10,8,8.

Seated Calf Rises: 4 sets, 10,8,6,12.

Standing Calf Rises: 3 sets, 10,6,12.

I would advise aganist lunges, they can easily cause problems.

Hope this helps. Good Luck on your goals.

Um, I'd like to see Aerili pay for girls at "The Ranch". Usually though, girls get dances free at strip joints.

Look, if you're going to snap at everyone here who has forgotten more than you've ever known -- which, I suspect, is a very long list in your case -- this is going to be a bumpy ride for you, and, I'll be honest, you'll probably wind up looking like a complete fucking moron in the process.

No, I just have a problem with assholes who act and think that they have a PHD in every aspect of life. Lastly, your in no position to question intelligence, you have over 15,000 posts. Maybe, you might want to try and get out in the real world and gain some knowledge in common sense.

No, I just have a problem with assholes who act and think that they have a PHD in every aspect of life. Lastly, your in no position to question intelligence, you have over 15,000 posts. Maybe, you might want to try and get out in the real world and gain some knowledge in common sense.

Fuck you Zeke, no, double fuck you.

No, she didn't act like she had a Ph.D. in every aspect of life, she actually acted like she had knowledge in a subject she has a lot of knowledge in. YOUR right though, I am in no position to question YOUR intelligence. It speaks entirely for itself. Touting your pathetic post count as a moral victory is lame, but the fact you probably can't even climb worth a shit with all your lifting is recompense enough for me...

Yeah, she has a "LOT" of experience being a man and gaining muscle mass as a man. What is your basis for which she has all this insightful info on the subject? Are you implying that by "a lot of knowledge" as you put it, she is a man?

If by man you mean a degree in Exercise Physiology and years of experience training all sorts of people, including men, then yes, she's a man. In fact, she probably taught the people who taught the classes that your trainer from H.S. football got the notes from once. To put it in perspective.

So whether or not she's the man, she definitely owns your ass.

And fuck you zeke, if you go 3 times on this one, I'll cut you.

Wow, your a complete fucking moron. You should just stick with paying for girls at "The Ranch".

She's the one who says you can't gain size and strength while also increasing endurance. Yeah that degree bought her a shit load of useful information. Why don't you ask a someone who is older than a 25 year old just out of school, with proven research and ask them.

My 20 years of experience are nothing compared to her degree reading old text books, which the information has dramatically changed and continues to change daily.

You are also a moron, a dick, and should try not frequenting your computer so much.

You don't know me. I played running back in high school at 5'8 210, so I believe I know how to lift for size and strength.

Aside from the fact that I never have to pay for sex, T.V., what kind of exercise science research and application did you develop in the fucking moron-ville they call your head?

(I figured that last paragraph was apt to be in language you understand.)



Firstly, it is true you cannot gain size, strength and endurance all while doing the exact same kind of exercise (i.e. stuff like your Nordic trek recommendation).

Secondly, I LOVE IT when people think I'm 25 and apparently just out of school! I am soooo flattered!!! So much so that I don't think I will burst your bubble with reality.



But actually, Mr. Velocity, this quote is truly the best of the bunch.

Why, you ask?

Well, aside from the fact that you think theoretical study has absolutely nothing to do with practical application (regardless of the marvels of science and techology all around you), it just makes me laugh that you actually believe the workout you posted is somehow....hmmm....NEW, PROVEN TO GIVE THE IDEAL RESULTS, or even remotely CUTTING EDGE.

I mean, really, your workout based on h.s. football training from 20 years ago? Cause your knock-me-out training format has been used for that long (and more). But I can tell you, ain't no one in my "qualified, degreed" training studio (where we do train athletes....where men even let ME train THEM to gain MUSCLE! craziness, huh!!) would ask people to pay them for that kind of laymen/noob workout.