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| Max! |
A lot of people assume we train the same way. In reality, though, Max lifts five (sometimes six) times per week whereas I train thrice weekly. One of his workouts from last week looks approximately like this:
Wide-grip lat pulldowns, 5 sets of 12 reps with 240lb
Close-grip lat pulldowns, 5 sets of 12 reps with 200lb
Machine low row, 5 sets of 12 reps with 360lb
Bent over DB row, 5 sets of 12 reps with 130s
Cable pullovers, 5 sets of 12 reps with 70lb
Seated pulley rows, 3 sets of 12 reps with 220lb
Back extensions (machine), 4 sets of 12 reps with 200lb
Barbell curls, 4 sets of 12 reps with 120lb
Spider curls, 3 sets of 12 reps with 40lb
Hammer curls, 3 sets of 12 reps with 70s
He also has a dedicated arm day.
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| I'm not as ripped as Max but I have a pretty big back too! =) |
3-count pause bench press, 4 sets of 4 reps with 2 reps left in the tank
Incline DB press, 3 sets of 8 reps with 1 rep left in the tank
Reverse grip BB rows, 3 sets x 8 reps
Face pulls, 3 sets x 15 reps
Of course, my upper back does get hit again during my deadlift workout.
What's the message here? Well, it's twofold:
1) Different trainees can handle different loads. Max does quite a bit of volume every single week. Why can he handle so much? First of all, he's been training for 7 years. He has trained his body to be able to handle and recover from this much stress. Plus, he leads a very sedentary life: he's a student and spends almost all of his non-training-time sitting.
2) There's more than one way to skin a cat. I used to train like Max, but with approximately half the volume per workout. I've been lifting like a powerlifter and working with Jay Ashman since November, and I've maintained or increased the size of all of my muscles: my arms and calves are still 14", my shoulders are still 42", and my booty is 38".
The bottom line is, I don't think there is any one-size-fits-all, ideal way to train. I think different methods work for different bodies, just like with everything else!
What do your workouts look like? Do they vary a lot from your significant other's?
But don't you know lifting HEAVY sets of 3-5 reps for 5 sets is the ONLY way to gain muscle, Sable?! Geesh ;)
ReplyDeleteThanks for posting about this...def more than one way to skin a cat :)
HAHA! I'm a heretic - burn me at the stake already! ;-)
Delete"Do they vary a lot from your significant other's?"
ReplyDeleteHmmm, let me think.... I lift 3 times a week and do a cardio circuit once a week. My boyfriend sits on his butt all day, smokes 20 a day and drinks a bottle of wine every night. Yes, I think we have different goals ;-)
haha! Opposites attract ;-) I bet it's nice, in a way, that the gym is YOUR space.
DeleteWhen Jason is actually lifting, our workouts are VERY different. He definitely lifts with more thought towards helping him be a better/faster triathlete rather than building muscle mass. And I definitely agree that there are many different ways to train. It's sort of refreshing to know that as well.
ReplyDeleteOh definitely! There are a million ways to train for a million different goals!
DeleteAnd I wanted to thank you again for your compliment last night. Meant a lot. I hope you're having a nice Tuesday so far!
DeleteAwww of course!!! =) You look amazing!
DeleteAmen to that! My workouts are very different than Jimmy's.... because he doesn't workout ;) But I agree that people def. hae different ways of training that work for them and I think a huge thing is doing what you enjoy, you know? Like my mom, she really like walking and bodyweight workouts whereas my dad loves heavy lifting and some occasional cardio. It's cool stuff :)
ReplyDeletehave* sorry ;)
DeleteDefinitely! The worst program to commit yourself to is one you don't really enjoy - you'll never stick to it!
DeleteWOW! Max is ripped!!!!! But holy cow does he do a lot of volume!! And he is strong. What an impressive couple you are!
ReplyDeleteI used to do about 30-35 sets per workout, but now I rarely go above 25. Yesterday I did my chest workout and I was done in 20 minutes, and I actually sat there thinking if there was anything I had forgotten to do because it seemed so short! My body responded really well to high volume training, but it also responds well to lower volume, so given the choice I go for less :)
Haha!! I can relate! I'm still not used to being done with my lifting in ~30 minutes. It just feels weird!
DeleteThat's my physique goal! I'm getting there, just got to keep grinding :). I am 5'6", coming in at 170 lbs.
ReplyDeleteAnyway, I usually do a 5 to 6 day split consisting of one body part per day. It usually goes as follows:
Mondays: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Arms
Saturday: Abs, Cardio
Sunday: Either off or cardio
I usually like to do 20 to 24 sets per workout, so that's 5 or 6 exercises per body part for four sets (after reading this I am going to try for 5 sets, I used to do 5 sets long ago, and I usually do 10 reps per set, but I think I am going to shoot for 12.)
As for cardio, I used to be a distance runner in High School, so that bug has never really gone away. I love running, but because of my size and conditioning I can usually go no more than 4 to 6 miles per run. A good pace for me now would be a 3 mile run at a 7:30 pace. Plus, I love doing dancing games at the arcades, and since the machine I play at is hacked, the songs can range as long as 5 minutes, 2,200+ steps. That's usually enough to be my cardio workout for the day, lol
Also, no significant other as of yet, but even if I had one I would imagine our workouts would also be different based on her needs. I certainly wouldn't expect her to follow my routine.
DeleteHowever, I would try to get her on a dancing game ;). We would go early so there's no one in the arcade to witness the first-time clumsiness :)
I think you'll be surprised what even a "small" increase in volume will do!! =) Plus maybe some rest-pause stuff like I emailed you - Max loves that stuff.
DeleteI wanna hear all about it when you get yourself a fit girl btw! =) I know it's gonna happen soon!!!
My husband recently started working out with my personal trainer so we're on the same type of regime. I'm very competitive so since he's started working out, I've been pushing myself harder. :)
ReplyDeleteAhh that can be so much fun :D Unfortunately Max started first so he always smokes me in everything except cardio. haha
DeleteI had to force myself to start doing one day of weights a week, usually in the for of a group x class. It's made a huge difference in how I look. I was hoping it would help my running too, but that has not yet been confirmed.
ReplyDeleteYou guys are seriously fit! I love it when couples share the same love for a sport, even if their workouts vary. It helps keep you motivated!
I bet it will!! (Says the non-runner. HAHA. I've read that it will, is that better?)
DeleteIt definitely does!! I love having a husband who gets it! =)
My significant other doesn't workout. He had a major shoulder injury over a year ago and the multiple surgeries since then have all failed. It sucks. He isn't a gym/workout guy anyway, but basically he can't do anything now.
ReplyDeleteAnd to a previous reader, strength training does help with running. I noticed that strengthening my arms has made running seem much easier. And, I did a 7:48 mile the other day, so I'm feeling positive about my running right now. (I don't do an organized lifting workout like you, I workout at a crossfit-like gym...)
Oh nooooo! Rotator cuff injuries are the freaking PITS =( My dad was not a work-outer (gym rat??) until the past year or so but he had recurrent bursitis about 5-10 years ago and I still remember how much it limited him =( There's really NOTHING you can do with a bum shoulder!
DeleteYou two are so impressive!! Is he really encouraging with your goals? Have you ever gotten frustrated with him because your body's are different and he didn't "get it?"
ReplyDeleteMy guy is into short and hard bursts when workouting (P90x style?) and I always giggle watching him jump around like a machine at the gym. These days he doesn't have time to work out but still has managed to look around the same. Must get that metabolism!! But, he's always telling me to stop the weight training and to do more cardio!! I'm sure cardio would help with fat loss but I just can't do more than 20 minute run/ walks or the occasional dance class. I get so bored! While I'm proud of my recent switch to 15 lb dbs for curls, etc, he doesn't get it and always reminds me to "not get 'big'".
Ooooh good question!!! :D Sometimes I get frustrated because random people *constantly* approach him either to talk about working out or ask advice - and literally any outgoing person who happens to make eye contact with him makes some comment like "You don't work out much do ya? ha ha" which is frustrating for me because I feel like I look so average next to him, and it is difficult to put in SO much work & effort at the gym and in terms of nutrition and still look like I don't work out to the "untrained" eye.
DeleteHe is pretty encouraging of my goals although for some reason he wants me to do more bodybuilding style lifting - he thinks I'd do well if I competed. That may or may not be true (it's probably not true ;-)) but it's not something I want to do...right now =) Life is long!!!
I'm like you with cardio - I hate it. I can do HIIT for 15-25 minutes about 3 times a week but anything more than that and every second is torture. haha.
Oh I bet that's frustrating for other's not to recognize the hard work you put in! That's nice though that he offers support for your goals and encourages you!
DeleteNow that you are training like one it's time to pick a meet and be one :) you're doing great so far!!
ReplyDelete=D Thanks!!! I'm looking into one in July...time to man up & do it I think!
DeleteMy hubby and I would both consider ourselves to be runners but I want to log miles each day whereas he is content to do a couple of super fast miles twice a week. He's faster! Definitely different ways to train for anything!
ReplyDelete:)
Gosh I love it when you post pics of a shirtless Max...give a woman some slack Sable, my husband is 54 years old and out of shape, and his abs are a wee bit less developed than Max's :)
ReplyDelete