Skipping Gym for 1 Week?

[MJinZ]

you trolling H&F?

You seem to be trying hard to be ambiguous.

Ambiguous about what? Some Pros DO train once or twice a month. This is a FACT. I don't feel like finding these people on Bodybuilding.com, I have better things to do. Who the hell brings these things up if they haven't actually heard of or read about them?

I like many others I'm sure only hit "New Posts", I don't go into specific forums.

 

[mchammer187]

You should not be doing what pros do anyway. That's their day job.

Former Mr Olympia's routine

http://muscleandbrawn.com/mr-olympia-jay-cutler-training-routines/

Jay Cutler’s 2008 Bodybuilding Routine. Jay moved to a 5 day a week split, and in some cases, upped training volume.

Monday – Delts, Traps, Triceps & Abs:

* Delts Dumbbell Side Laterals 3 sets x 12 reps
* Dumbbell Press 3 sets x 8-12 reps
* Side Lateral Cable 3 sets x 8-12 reps
* Front Raise with Olympic Bar 2 sets x 10 reps
* Bent Over Dumbbell Laterals 3 sets x 10 reps

* Triceps Cable Extension 4 sets x 15 reps
* Single Arm Extensions 3 sets x 15 reps
* Close-Grip Bench Press 3 sets x 8 reps
* Superset: French Press 3 sets x 8 reps
* Dumbbell Kickbacks 3 sets x 12 reps
* Dips 3 sets of 15 reps

* Traps Shrugs 4 sets x 12 reps

* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Hanging Leg Raise 3 sets x 12 reps
* Leg Lifts 3 sets x 10 reps

Tuesday – Back:

* Back Wide-Grip Pulldowns 3 sets x 10 reps
* Dumbbell Rows 3 sets x 10 reps
* Bent Over Barbell Rows 4 sets x 10 reps
* Deadlifts 3 sets x 12 reps
* Close-Grip T-bar Row 3 sets x 10 reps
* Behind-the-Neck Pulldowns 3 sets x 10 reps
* Seated Rows 3 sets x 10 reps
* Hyperextensions 3 sets x 10 reps

Wednesday – Off

Thursday – Chest, Biceps, Forearms & Abs:

* Chest Incline Barbell Press 5 sets x 10-12 reps
* Flat Dumbbell Press 3 sets x 8-10 reps
* Incline Dumbbell Flyes 3 sets x 10 reps
* Cable Crossovers 3 sets x 12 reps
* Decline Bench Press 3 sets x 8 reps

* Biceps Straight Bar Curl 5 sets x 15 reps
* Single Arm Dumbbell Curl 3 sets x 12 reps
* Single Arm Preacher Curl 3 sets x 10 reps
* Hammer Curl 2 sets x 12-15 reps

* Forearms Reverse Curls 6 sets x 15 reps

* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Hanging Leg Raise 3 sets x 12 reps
* Leg Lifts 3 sets x 10 reps

print Click Here For A Printable Log Of Thursday.

Friday – Quads:

* Leg Extensions 3 sets x 20 reps
* Leg Press 4 sets x 12 reps
* Squats 4 sets x 6-10 reps
* Lunges 3 sets x 8 steps per leg
* Leg Extensions (heavy) 4 sets x 10 reps

Saturday – Hamstrings, Calves & Abs:

* Hamstrings Lying Leg Curl 6 sets x 12 reps
* Romanian Deadlift 3 sets x 10 reps
* Single Leg Hamstring Curl 3 sets x 12 reps
* Leg Press (feet high and wide) 3 sets x 12 reps

* Calves Standing Calf Raise 4 sets x 10 reps
* Donkey Calf Raise 2 sets x 10 reps
* Seated Calf Raise 3 sets x 10 reps

* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Hanging Leg Raise 3 sets x 12 reps
* Leg Lifts 3 sets x 10 reps

Sunday – Off


So who exactly trains twice a month

it is certainly not gonna be pro athletes and not pro body builders

 

[MJinZ]

Former Mr Olympia's routine

http://muscleandbrawn.com/mr-olympia-jay-cutler-training-routines/

Jay Cutler’s 2008 Bodybuilding Routine. Jay moved to a 5 day a week split, and in some cases, upped training volume.

Monday – Delts, Traps, Triceps & Abs:

* Delts Dumbbell Side Laterals 3 sets x 12 reps
* Dumbbell Press 3 sets x 8-12 reps
* Side Lateral Cable 3 sets x 8-12 reps
* Front Raise with Olympic Bar 2 sets x 10 reps
* Bent Over Dumbbell Laterals 3 sets x 10 reps

* Triceps Cable Extension 4 sets x 15 reps
* Single Arm Extensions 3 sets x 15 reps
* Close-Grip Bench Press 3 sets x 8 reps
* Superset: French Press 3 sets x 8 reps
* Dumbbell Kickbacks 3 sets x 12 reps
* Dips 3 sets of 15 reps

* Traps Shrugs 4 sets x 12 reps

* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Hanging Leg Raise 3 sets x 12 reps
* Leg Lifts 3 sets x 10 reps

Tuesday – Back:

* Back Wide-Grip Pulldowns 3 sets x 10 reps
* Dumbbell Rows 3 sets x 10 reps
* Bent Over Barbell Rows 4 sets x 10 reps
* Deadlifts 3 sets x 12 reps
* Close-Grip T-bar Row 3 sets x 10 reps
* Behind-the-Neck Pulldowns 3 sets x 10 reps
* Seated Rows 3 sets x 10 reps
* Hyperextensions 3 sets x 10 reps

Wednesday – Off

Thursday – Chest, Biceps, Forearms & Abs:

* Chest Incline Barbell Press 5 sets x 10-12 reps
* Flat Dumbbell Press 3 sets x 8-10 reps
* Incline Dumbbell Flyes 3 sets x 10 reps
* Cable Crossovers 3 sets x 12 reps
* Decline Bench Press 3 sets x 8 reps

* Biceps Straight Bar Curl 5 sets x 15 reps
* Single Arm Dumbbell Curl 3 sets x 12 reps
* Single Arm Preacher Curl 3 sets x 10 reps
* Hammer Curl 2 sets x 12-15 reps

* Forearms Reverse Curls 6 sets x 15 reps

* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Hanging Leg Raise 3 sets x 12 reps
* Leg Lifts 3 sets x 10 reps

print Click Here For A Printable Log Of Thursday.

Friday – Quads:

* Leg Extensions 3 sets x 20 reps
* Leg Press 4 sets x 12 reps
* Squats 4 sets x 6-10 reps
* Lunges 3 sets x 8 steps per leg
* Leg Extensions (heavy) 4 sets x 10 reps

Saturday – Hamstrings, Calves & Abs:

* Hamstrings Lying Leg Curl 6 sets x 12 reps
* Romanian Deadlift 3 sets x 10 reps
* Single Leg Hamstring Curl 3 sets x 12 reps
* Leg Press (feet high and wide) 3 sets x 12 reps

* Calves Standing Calf Raise 4 sets x 10 reps
* Donkey Calf Raise 2 sets x 10 reps
* Seated Calf Raise 3 sets x 10 reps

* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Hanging Leg Raise 3 sets x 12 reps
* Leg Lifts 3 sets x 10 reps

Sunday – Off


So who exactly trains twice a month

it is certainly not gonna be pro athletes and not pro body builders

Dunno, maybe in their off-season.

 

[alkemyst]

Ambiguous about what? Some Pros DO train once or twice a month. This is a FACT. I don't feel like finding these people on Bodybuilding.com, I have better things to do. Who the hell brings these things up if they haven't actually heard of or read about them?

I like many others I'm sure only hit "New Posts", I don't go into specific forums.

dude you must not lift shit if you believe that ANY professional bodybuilder or strength athlete trains 1-2 times a month regularly...

like seriously wtf?!?

 

[M0oG0oGaiPan]

You should not be doing what pros do anyway. That's their day job.

That doesn't make sense. If you only had to train a couple of times a month and be a "pro" bodybuilder why wouldn't you just train that way.

Even HIT guys train multiple times a week.

 

[AUMM]

Ambiguous about what? Some Pros DO train once or twice a month. This is a FACT. I don't feel like finding these people on Bodybuilding.com, I have better things to do. Who the hell brings these things up if they haven't actually heard of or read about them?

I like many others I'm sure only hit "New Posts", I don't go into specific forums.

lol..... no chance man.....

 

[alkemyst]

In think sweatin' to the oldies is his speed.

 

[disports]

Nothing wrong with skipping the gym for a week! A break is good!

 

[Red Dawn]

I took the last 3 weeks off from lifting because I tweaked a muscle in my shoulder. During those 3 weeks I went nuts on cardio. Today was my first day back lifting and I was weaker than shit. Kind of deflating but I did get a good work out..well at least I was pretty spent in the end.

 

[SociallyChallenged]

I took the last 3 weeks off from lifting because I tweaked a muscle in my shoulder. During those 3 weeks I went nuts on cardio. Today was my first day back lifting and I was weaker than shit. Kind of deflating but I did get a good work out..well at least I was pretty spent in the end.

A shoulder injury doesn't mean you have to stop squats or deadlifts... If you maintain those lifts, you'll lose less overall strength due to the hormone changes induced by training. That might be good to keep in mind next time.

 

[Red Dawn]

A shoulder injury doesn't mean you have to stop squats or deadlifts... If you maintain those lifts, you'll lose less overall strength due to the hormone changes induced by training. That might be good to keep in mind next time.

No a shoulder injury doesn't be a herniated disc does, especially at my age.

Anyway I'm in the process of cutting and felt it was a good way to good way to shed some fat which it did along with some muscle. I'm not worried, it was to be expected.

 

[BlackTigers]

A shoulder injury doesn't mean you have to stop squats or deadlifts... If you maintain those lifts, you'll lose less overall strength due to the hormone changes induced by training. That might be good to keep in mind next time.

!?! Deadlifting with a tweaked shoulder does not go over very well at all. I'll give you squats, but when I had a sore shoulder, deadlifting was a complete and total PITA - mainly the initial pull.


And LMAO at pro's training twice a month in the off season. Off season means bulk and heavier weights, hahaha.

Maybe professional chess players might lift twice a month. I'm sure that's what he meant.

 

[SociallyChallenged]

!?! Deadlifting with a tweaked shoulder does not go over very well at all. I'll give you squats, but when I had a sore shoulder, deadlifting was a complete and total PITA - mainly the initial pull.


And LMAO at pro's training twice a month in the off season. Off season means bulk and heavier weights, hahaha.

Maybe professional chess players might lift twice a month. I'm sure that's what he meant.

I state deadlifts because it depends on the injury. If it's a labrum tear, then deadlifts are out of the question. If it's a slight supraspinatus strain (and it doesn't hurt), then deadlifts are a valid option. I can still deadlift just fine when my shoulder is sensitive. I can't press for crap though.

 

[SociallyChallenged]

No a shoulder injury doesn't be a herniated disc does, especially at my age.

Anyway I'm in the process of cutting and felt it was a good way to good way to shed some fat which it did along with some muscle. I'm not worried, it was to be expected.

So you have a recently gained shoulder injury and a previously present herniated disc? Or are you just speculating about squats being bad for your back?

Either way, if you handle the herniated disc with appropriate physical therapy, you can continue to squat (if you wanted to). There are plenty of other leg exercises to do without putting a barbell on your back - weighted DB lunges, plyometrics, box jumps, jump squats, farmer walks, etc. An injured shoulder, like I said, should not keep you out of the gym. It should keep you from lifting heavy for upper body, but it shouldn't restrict lower body progression.

 

[Red Dawn]

So you have a recently gained shoulder injury and a previously present herniated disc? Or are you just speculating about squats being bad for your back?

Either way, if you handle the herniated disc with appropriate physical therapy, you can continue to squat (if you wanted to). There are plenty of other leg exercises to do without putting a barbell on your back - weighted DB lunges, plyometrics, box jumps, jump squats, farmer walks, etc. An injured shoulder, like I said, should not keep you out of the gym. It should keep you from lifting heavy for upper body, but it shouldn't restrict lower body progression.

Jesus, you're as bad as Alchemyst.

I just mentioned my shoulder was tweaked so I decided to take some time of from lifting to concentrate on some heavy duty cardio. I could have worked through my minor injury if I wanted too, done it before. Just thought it was a good time to take a break and try something different. I was just commenting about not being as strong after taking three weeks off from lifting, especially when cutting, which is to be expected.

That said your advice is sound and if I want some advice you can be sure I'll ask you.

 

[SociallyChallenged]

Jesus, you're as bad as Alchemyst.

I just mentioned my shoulder was tweaked so I decided to take some time of from lifting to concentrate on some heavy duty cardio. I could have worked through my minor injury if I wanted too, done it before. Just thought it was a good time to take a break and try something different. I was just commenting about not being as strong after taking three weeks off from lifting, especially when cutting, which is to be expected.

That said your advice is sound and if I want some advice you can be sure I'll ask you.

I didn't know whether you took the break out of lack of knowledge or truly by choice. That's why I was asking. I've met many people who just do upper body workouts. I was trying to figure out whether or not that's why you stopped going to the gym when you only injured your shoulder. I hate getting weaker so I'll do most anything I can to prevent that. I sometimes forget that other people are more flexible in their fitness goals. It seems we just have two different mind sets

 

[Red Dawn]

I didn't know whether you took the break out of lack of knowledge or truly by choice. That's why I was asking. I've met many people who just do upper body workouts. I was trying to figure out whether or not that's why you stopped going to the gym when you only injured your shoulder. I hate getting weaker so I'll do most anything I can to prevent that. I sometimes forget that other people are more flexible in their fitness goals. It seems we just have two different mind sets

Cool. I've been lifting for years and as I get older I've had to adjust. I still go hard but now I put is much if not more into my cardio and keeping my weight in check. I wish I knew back when I started what I know now, even more, what you know. I'm sure it would have made a big difference, especially when I was just starting

This forum is my baby, I lobbied for it with the Head Admins so I keep an eye on it daily and I'm very familiar with you, your posts and your goals as I am with the others who regularly post here. I think it's working out fine and that you and the vast majority of other regular contributors make it one of the better forums at Anandtech.

 

[jdriccardi]

I have the same exact thing,Did you ever find out what it was or how to treat it????

 

[KIAman]

I am a beginning lifter but I took vacation and came back almost just as strong but I couldn't rep as much and of course I got sore as hell the day after but it went away after the next weight session.

The strange thing is I lost a 10 lbs but I think it ended up being just water weight because I didn't lose any strength. Oh and I gained that 10lbs back within 2 weeks.