Twin Peak's Triphase Progressive Training. Guinea Pig: Me (Z).
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Twin Peak's Triphase Progressive Training. Guinea Pig:... - 1/2/2007 7:45:04 PM
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gzinkl
Posts: 3215
Joined: 3/23/2005
From: Chicago, IL
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Another journal by yours truly. Sure, some guys have the longest running journals . . . aka Swimmer . . . but I think I'm going to have the most different threads  .
Anyway, I chose this program because (1) Twin Peak suggested it, and we all know what a monster he is (oh yeah, and lifters who have tried it have had good success); and (2) it has built-in (or has a consequence of) diagnosing what types of lifting regimes the lifter experiences the most hypertrophy. None of this 5x5 for the masses stuff.
Twin Peak introduces the program, "
Warning: this is nothing like what you are doing now, or what you have ever done before. I promise. This writing is a compilation of various concepts and theories relating to muscular hypertrophy. It is an advanced program that is not designed for the faint-hearted, or the beginner. As with any new dietary or exercise program, consult your medical practitioner to ensure proper health before beginning this routine.
In short, this program consists of three phases followed by a week of rest, or deloading. The basic, or introductory program, lasts for a total of 13 weeks – 12 weeks of training, plus the week of rest. As one learns how his or her body responds to each phase, future cycles should for optimal growth include shortened or lengthened phases accordingly; this will be discussed in more detail in future installments. Each phase will progressively load, to the point of significant over-reaching (thus over-taxing the body), one of the three main principles manipulated with this cyclical training. They are: Volume, Intensity, and Frequency (the concept of density is less important, in my opinion, and ancillary to these main principles. Further, it is inherently addressed in at least one, and perhaps two of the phases). Most plans unfortunately focus on only one (and some two) of these principles. A few programs seek to balance (unsuccessfully) all three principles at the same time. I have not seen a cyclical approach to loading each of the three principles, which in my opinion will provide the most aggressive approach to hypertrophy to date.
In general, training will vary greatly from full body workouts to single body-part workouts, but in a very specific manner. I have chosen specific exercises carefully, and they have been tested as well, but substitutions can be made if necessary."
You can read about the whole thing at
http://www.mindandmuscle.net/mindandmuscle/magpage.php?issueID=19&artID=999249
< Message edited by gzinkl -- 1/8/2007 5:49:49 AM >
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"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/2/2007 8:03:27 PM
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gzinkl
Posts: 3215
Joined: 3/23/2005
From: Chicago, IL
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Goals. Well, mass. I want mass!!!!! BWAHAHAHA!
Ok ok ok, specifics. Hmmmmmm, this is hard. Twelve weeks: how about 6 lbs of muscle? Is that reasonable? Anyone? If the addage of 10-15lbs = 1" on the ol' guns, then that would be about 1/3" to 1/2", which would be terrfic--I would hit 13" (don't laugh--I'm up 1.5" from when I began), and that would look great.
Fat: to gain little, if any.
I'm playing with the diet right now, will have it formulated soon enough. I am cutting coffee (regular and decaf) to just 2 cups in the morning, and replacing what I would drink during the day with red, green and white teas. I'm consistent in drinking oceans of water during the day.
I thought I'd have the diet worked out tonight, but I'm already running out of time before bedtime hits! And I still have two workouts to post!
The "doing" goal. To do all thirteen weeks of the program. It won't be perfect--my life rarely allows for it. But I see ways to work around the really awful days, including two workouts in a day (one AM and one PM) if I really really need to (the advantage of my gym being less than a block away from work!).
Cardio. Steve suggested none. I think for 12 weeks, that will be ok. There's a 5K race I want to do in early spring that I don't want to die during, so I'll need to start training at least 6 weeks before for that specifically. I am still biking to work, as long as there aren't any blizzards, 3-4 days/week (4-5 miles each way, city traffic). I bike for health and as a political statement  .
*****
Supplementation
The basics: multivitamin (food-based), fish oil or equivalent from plant sources (3 g/day). Right now, I'm on LeanXtreme to help deter fat gain. It makes my joints hurt, so I'm not a big fan. When that runs out, I will probably do a run of ActivaTe again. Pre-workout supplementation is a carb/protein drink. On days I'm dragging, there might be a RedBull thrown in. Post-workout is Replenish (I'm a tester, yahoo!). Ok, next post will be workout 1!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/2/2007 8:23:04 PM
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gzinkl
Posts: 3215
Joined: 3/23/2005
From: Chicago, IL
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Phase I, Day 1 (2 sets) Date: 01/02/2007 (a.m.)
Exercise Set 1 Set 2
WG pull-down 6.5 x 120 6 x 120
Barbell rows 7 x 120 6 x 120
Leg curls 9 x 60 9 x 70
Barbell curl 9 x 40 7 x 50
Barbell shrug 9 x 140 9 x 150
Hammer cable curl 9 x 20 9 x 30
Calf raises 9 x 270 9 x 270
Comments: I need to review hammer cable curls and barbell rows—form and how-to’s. I substituted cable rows for the barbell rows. It felt good to be back in the gym, although I wasn’t feeling terrifically strong.
< Message edited by gzinkl -- 1/2/2007 8:30:12 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/2/2007 8:28:13 PM
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gzinkl
Posts: 3215
Joined: 3/23/2005
From: Chicago, IL
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Phase I, Day 2 (2 sets) Date: 01/02/2007 (p.m.)
Exercise Set 1 Set 2
Barbell squats 9 x 95 9 x 115
Dumbbell military press 8 x 30 6 x 30
Quad extensions 9 x 100 9 x 100
Incline barbell press 9 x 90 9 x 100
Close-grip bench 9 x 65 9 x 85
V-bar pull-down - -
Cable cross-overs 9 x 40 9 x 50
Comments: Ok ok ok, so I didn’t know what a V-bar pull-down is, and YES, I should’ve checked BEFORE I went to the gym. Sigh. I also need to make sure I’m doing the cable cross-overs correctly. So many different exercises.
The squat weights are low. I took my own advice, and went slow, and I made sure I went deep, as in having my ass touch an imaginary 12” box before going up. It was much more challenging. May I have the same pump that Veg gets!
This workout was done the same day as the first workout. The plan is MTRF, with WSaSu off. But I wasn’t able to start yesterday, so in order to get it all in, I did the day split. With only 2-sets and 7 exercises, it wasn’t so bad.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/2/2007 8:33:31 PM
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gzinkl
Posts: 3215
Joined: 3/23/2005
From: Chicago, IL
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Pictures, etc., will be up soon.
Comments on Replenish too!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/3/2007 6:16:37 PM
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Coop
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From: Tucson, Az.
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It looks like this workout will challange you in all new ways Z, im sure you will like it, honestly right now I couldnt imagine working another bodypart on legs night, im sure your new pics will make me loath with jelously like the last ones did!!!
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Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/7/2007 6:10:52 PM
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gzinkl
Posts: 3215
Joined: 3/23/2005
From: Chicago, IL
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BTW, ripped's review of Designer Supplements' Replenish(TM) can be found here: Designer Supplements Replenish Review
My review of the same can be found here:
Z's Designer Supplements Replenish Review
Yes, I've been working out! I'll update my journal soon!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/7/2007 6:16:05 PM
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veggeep
Posts: 3043
Joined: 10/10/2005
From: Reston, VA
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quote:
ORIGINAL: gzinkl
Yes, I've been working out! I'll update my journal soon!
Where's the dude-with-his-arms-crossed-staring-over-the-top-of-his-glasses-and-impatiently-tapping-his-foot smiley?
Come on Z. The train to beefcakeness is pulling out of the station!
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/7/2007 6:37:33 PM
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gzinkl
Posts: 3215
Joined: 3/23/2005
From: Chicago, IL
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Phase I, Day 3 (2 sets) Date: 01/05/2007
Exercise Set 1 Set 2
Wide-grip p-down 9 x 100 4 x 100/5 x 80
Barbell rows 8 x 70 9 x 70
Leg curls 9 x 80 9 x 80
Barbell curl 9 x 50 9 x 50
Barbell shrug 9 x 75 9 x 75 (dumbbells, not barbells)
Hammer cable curl 9 x 40 9 x 50
Calf raises 9 x 280 9 x 280
Comments: Someone has to tell me how I can do huge weight on calves but nothing else? I need to lift a little heavier (although I’m not supposed to go to failure). We’ll see how the next odd-day workout goes—that will be the first day we start to add sets.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/7/2007 6:42:50 PM
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gzinkl
Posts: 3215
Joined: 3/23/2005
From: Chicago, IL
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Phase I, Day 4 (2 sets) Date: 01/07/2007
Exercise Set 1 Set 2
Bb squats 9 x 135 7 x 135
Dbl military press 8 x 30 9 x 30
Quad extensions 9 x 110 9 x 110
Incline Bb press 9 x 110 9 x 110 (HS machine)
Close-grip bench 9 x 95 9 x 95
V-bar p-down 9 x 100 9 x 100
Cable cross-overs 9 x 50 9 x 60
Comments: Dang, I improved quickly on the military press. I think my quads are stronger than I think they are. I like the close-grip as a triceps exercise. They feel effective and safer than skull-crushers, which I always feared was named after some event involving myself. I need to revisit cable cross-over form. They seem too easy. Or maybe just up the weight. Well the next time I do this workout, we add a set.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/8/2007 3:03:59 AM
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Lynx100
Posts: 1649
Joined: 2/24/2005
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I think you will find that your form on the seated calf raises isnt 100%. This, along with the standing calf raise, is one of the most poorly done exercises in the gym.
I got to 250lbs and thought, geez, how can i fit more weight. Then i got a mate to analyse my form to make sure i was doing it right and i found that i wasnt. You have to got all the way down, get a really good stretch, pause for a second, then blast up and really SQUEEZE those babies at the top. Pretend like you are squeezing all the juice out of an orange. I drop the weight down to 170lbs, and with perfect form, it was TOUGH! to get 12 clean reps in each set. Move the weight with your ankle joint. The knee and quads should NOT be involved. You will be surprised, if you concentrate on this concept, just how much you unconsciously use knee and thigh (and sometimes even momentum) to get the weight up.
The point is, before you move from one poundage to the next one up, you should make sure you form is 100% before moving up. Because at the end of the day, you are really short-changing or fooling yourself.
Get someone who knows exactly what they are doing, and get them to have a look at your form. Because often, we tend to think our form is good, but seeing it from someone elses eyes, we would have to say that its not as good as we thought.
Dont worry so much about the poundage as much as you about the really 'squeeze' and 'feel' of the exercises. That will get you more results. I suggest you really critique your form here. 280lbs is a LOT of weight to be doing with form 100% correct.
After all, this is bodybuilding, not powerlifting. Stimulate the muscle, and not the ego.
(in reply to veggeep)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/8/2007 5:37:24 AM
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gzinkl
Posts: 3215
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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quote:
Only two sets per exercise Smile What the hell is Twin Peaks thinking? Wait. Don't answer that. Don't think, Veg. Just observe and be amazed as Greg is transformed into a raging stud muffin. Let Twin Peaks work his magic.
Oh, don't worry. The insanity pendulum will swing the other way soon. Today and tomorrow is 3 sets. Thurs and Fri is 4 sets. Next week Mon and Tues is 5 sets; Thurs Fri is 6 sets. Then you can guess the final week of that phase.
Standing. I might switch over to sitting.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to veggeep)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/8/2007 5:42:51 AM
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gzinkl
Posts: 3215
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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quote:
ORIGINAL: Lynx100
I think you will find that your form on the seated calf raises isnt 100%. This, along with the standing calf raise, is one of the most poorly done exercises in the gym.
I got to 250lbs and thought, geez, how can i fit more weight. Then i got a mate to analyse my form to make sure i was doing it right and i found that i wasnt. You have to got all the way down, get a really good stretch, pause for a second, then blast up and really SQUEEZE those babies at the top. Pretend like you are squeezing all the juice out of an orange. I drop the weight down to 170lbs, and with perfect form, it was TOUGH! to get 12 clean reps in each set. Move the weight with your ankle joint. The knee and quads should NOT be involved. You will be surprised, if you concentrate on this concept, just how much you unconsciously use knee and thigh (and sometimes even momentum) to get the weight up.
The point is, before you move from one poundage to the next one up, you should make sure you form is 100% before moving up. Because at the end of the day, you are really short-changing or fooling yourself.
Get someone who knows exactly what they are doing, and get them to have a look at your form. Because often, we tend to think our form is good, but seeing it from someone elses eyes, we would have to say that its not as good as we thought.
Dont worry so much about the poundage as much as you about the really 'squeeze' and 'feel' of the exercises. That will get you more results. I suggest you really critique your form here. 280lbs is a LOT of weight to be doing with form 100% correct.
After all, this is bodybuilding, not powerlifting. Stimulate the muscle, and not the ego.
LOL, I gave this almost exact same speech to Veg about two weeks ago.
The problem with form for me is a deformed right ankle. It doesn't bend. Going up is fine. I can squeeze until the blood makes those calve babies look like watermelons, but going down (s l o w l y), I can only go at best 30 degrees below parallel on the right. It's also hampered by being "twisted" on the leg--it isn't right either, and swings way too the right, which means that balance is a big ol' problem the farther I root myself on the ball of the foot. The foot, no matter what I try to do, just slides off.
Now Mr. Left Foot, he's perfect. He can do the exercise beautifully. Mr. Left Calf, however, is way ahead of Mr. Right--varies from 0.5 to 0.75 inches.
So maybe I'll do sitting CRs. I've noticed I can do a lot less weight there; maybe I'll be able to vary the physics better. I just hate that machine, but I guess it could be good for me. Booha!
Thanks, Lynx. BTW, how's your training going?!?
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Lynx100)
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What the hell is Twin Peaks thinking? Wait. Don't answer that. Don't think, Veg. Just observe and be amazed as Greg is transformed into a raging stud muffin. Let Twin Peaks work his magic. 
