Shaf... Get in here

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Beer Jew
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Shaf... Get in here

Post by Beer Jew » Tue Jan 31, 2017 9:35 pm

I remember a thread where you mentioned something about the "visible muscles" and how to train them.

From memory it was something like biceps/triceps, rear delts and lats maybe? And for something like 100 total reps each.

Here's the deal - I want to focus the effort I would usually put into accessory work into two things;

1. More volume on the main lifts;

2. Pump/bodybuilding work on the beach muscles.

So... if you had half an hour, three times a week, and you wanted to simply look bigger - what would you do?

Blaidd Drwg
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Re: Shaf... Get in here

Post by Blaidd Drwg » Tue Jan 31, 2017 10:51 pm

Beer Jew wrote: biceps/triceps, rear delts and lats maybe? And for something like 100 total reps each.
3 times a week:
Rotate exercises,
Hit Bi's Tris and Upper back.
Use AC/DC method, shoot for 100 reps per each movement per each exercise each day.

Here's day One....shoudl take less than 20 min at most.



"He who knows only his own side of the case knows little of that." JS Mill

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Shafpocalypse Now
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Re: Shaf... Get in here

Post by Shafpocalypse Now » Tue Jan 31, 2017 10:54 pm

Some guy wrote some book about this, let me see if I can dig it up.

So...the book is below.

basically anything visible in a t shirt
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(Ali, Moe) Muscle Project X.pdf
(373.17 KiB) Downloaded 459 times

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Shafpocalypse Now
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Re: Shaf... Get in here

Post by Shafpocalypse Now » Tue Jan 31, 2017 10:56 pm

Similar to BD...I'd go forearms, biceps, triceps, traps, upper pec as being the most visible.

bennyonesix
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Re: Shaf... Get in here

Post by bennyonesix » Tue Jan 31, 2017 11:28 pm

Beer Jew wrote:I remember a thread where you mentioned something about the "visible muscles" and how to train them.

From memory it was something like biceps/triceps, rear delts and lats maybe? And for something like 100 total reps each.

Here's the deal - I want to focus the effort I would usually put into accessory work into two things;

1. More volume on the main lifts;

2. Pump/bodybuilding work on the beach muscles.

So... if you had half an hour, three times a week, and you wanted to simply look bigger - what would you do?
PHA circuit of pure bodybuilding perversion on Shaf's muscle groups. As many rounds as possible. 3 separate circuits alternated each day.

DikTracy6000
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Re: Shaf... Get in here

Post by DikTracy6000 » Wed Feb 01, 2017 12:17 am

bennyonesix wrote:
Beer Jew wrote:I remember a thread where you mentioned something about the "visible muscles" and how to train them.

From memory it was something like biceps/triceps, rear delts and lats maybe? And for something like 100 total reps each.

Here's the deal - I want to focus the effort I would usually put into accessory work into two things;

1. More volume on the main lifts;

2. Pump/bodybuilding work on the beach muscles.

So... if you had half an hour, three times a week, and you wanted to simply look bigger - what would you do?
WTH ever happened to 20 rep-Squats and Milk? Get HUUGE! He may not have originated it, but John McCallum's write-up on Squats and Milk was a classic. Hardest routine I ever did, thankfully I was 19-20 years old. I used to do it at York's YMCA basement gym, and had trouble walking up the steps to ground level afterwards.

bennyonesix
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Re: Shaf... Get in here

Post by bennyonesix » Wed Feb 01, 2017 12:26 am

ummm beer jew is already a fattyboombatty.

And he is talking about what to do in addition to a PL template.

Or, I think he is, he doesn't make a whole lot of sense at the best of times.

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Beer Jew
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Re: Shaf... Get in here

Post by Beer Jew » Wed Feb 01, 2017 1:02 am

Get you rown thread Benny!

Thanks Shaf, awesome little book.

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Herv100
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Re: Shaf... Get in here

Post by Herv100 » Wed Feb 01, 2017 2:39 am

Lift some weights
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Sangoma
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Re: Shaf... Get in here

Post by Sangoma » Wed Feb 01, 2017 3:49 am

Shafpocalypse Now wrote:Similar to BD...I'd go forearms, biceps, triceps, traps, upper pec as being the most visible.
And the delts.
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chi
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Re: Shaf... Get in here

Post by chi » Wed Feb 01, 2017 9:23 am

I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

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terra
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Re: Shaf... Get in here

Post by terra » Wed Feb 01, 2017 9:52 am

I vaguely recall a discussion on IGx about "Hollywood" muscles and how the delts and traps are targeted by actors who want to look muscular for their role. However, training arms also makes sense if you want to look good in a t'shirt.
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I dig big chicks
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Re: Shaf... Get in here

Post by I dig big chicks » Wed Feb 01, 2017 12:59 pm

When I started teaching all these certification classes I started training forearms, biceps, triceps harder. I am still fate, but now I look fat and strong.

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odin
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Re: Shaf... Get in here

Post by odin » Thu Feb 02, 2017 7:17 am

BJ, just do your accessory work on machines, rest pause or myo reps style, then finish with some curls and shrugs. I find machines pump the shit out of your muscles and give the joints a break too. Plus time efficient so fits your schedule.

EG

Bench - whatever you need to do
Hammer incline press - rest pause
Hammer row - rest pause
curls - 100 reps with bar
shrugs - 3 high rep sets, (20 +)
Don't try too hard, don't not try too hard

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Dunn
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Re: Shaf... Get in here

Post by Dunn » Thu Feb 02, 2017 2:44 pm

For those of us who have really shitty recovery, do you find that adding this extra "movie muscle" work affects their performance in their primary activities? For myself, I walk a thin line with GS and BJJ already with my wretched sleep schedule. For that reason, the 100 reps of stuff tends to make me too sore to focus on those two.

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Shafpocalypse Now
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Re: Shaf... Get in here

Post by Shafpocalypse Now » Thu Feb 02, 2017 4:08 pm

In your case, Dunn...1-2 sets stuff where you get a pump and hit momentary failure on the concentric with an isolation exercise or two, is probably doable.

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Re: Shaf... Get in here

Post by Blaidd Drwg » Thu Feb 02, 2017 5:45 pm

odin wrote:BJ, just do your accessory work on machines, rest pause or myo reps style, then finish with some curls and shrugs. I find machines pump the shit out of your muscles and give the joints a break too.
This is pretty much exactly why I pay LA Fitness 27 dollars a month.
"He who knows only his own side of the case knows little of that." JS Mill

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Sangoma
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Re: Shaf... Get in here

Post by Sangoma » Thu Feb 02, 2017 8:17 pm

Another point: losing fat and getting leaner makes you look more muscular and athletic. Even with a shirt on: visible cephalic vein on the surface of the biceps and gaunt face look better than large but smooth body parts.
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Bobby
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Re: Shaf... Get in here

Post by Bobby » Thu Feb 02, 2017 8:53 pm

Got a a lat machine attached to the powerrack and when I rmember to use it frequently I do look like a manlier version of myself.And as noted above without too much stress to the body as I use less than bw in resistancde and tey to go to positive failure for a set or three.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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odin
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Re: Shaf... Get in here

Post by odin » Fri Feb 03, 2017 7:29 am

Dunn wrote:For those of us who have really shitty recovery, do you find that adding this extra "movie muscle" work affects their performance in their primary activities? For myself, I walk a thin line with GS and BJJ already with my wretched sleep schedule. For that reason, the 100 reps of stuff tends to make me too sore to focus on those two.

Yeah that's a lot of stressors competing for you attention. In my early 20's, pre-kids and working a shift which afforded me 6 days off in 8 I did muay thai and trained for hypertrophy. Thought it was going OK, then the Thai club closed for a few months and I suddenly ballooned to the point I was asked where I got my gear from. Basically, a long winded way of saying that the endurance/glycolytic type stuff really blunts any hypertrophy response. If you can/want to, I'd really de-emphasise the GS or BJJ if you're pushing for muscle gain. Maybe just do 50% sets in terms of volume to maintain skill.
Don't try too hard, don't not try too hard

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Shafpocalypse Now
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Re: Shaf... Get in here

Post by Shafpocalypse Now » Fri Feb 03, 2017 3:11 pm

Good point, GS and BJJ and cardio will certainly interfere with the hypertrophy signal.

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Re: Shaf... Get in here

Post by TerryB » Sat Feb 04, 2017 12:04 am

bennyonesix wrote:ummm beer jew is already a fattyboombatty.
:snigger

Just how fat ARE you, BJ??
"Know that! & Know it deep you fucking loser!"

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Beer Jew
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Re: Shaf... Get in here

Post by Beer Jew » Mon Feb 06, 2017 11:30 am

Define fat.

bennyonesix
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Re: Shaf... Get in here

Post by bennyonesix » Mon Feb 06, 2017 11:49 pm

Uh oh.

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Beer Jew
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Re: Shaf... Get in here

Post by Beer Jew » Tue Feb 07, 2017 12:52 am

:flex

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