Posted by Jeff Willet on Nov 30, 2012 in Blog | 28 comments
In this clip you see rare footage taken just weeks before the USA National Championships.
1) Awesome video. Totally ripped.
2) Do you think SLDL is a good movement for hams development? My conventional deadlifts is at 315lbs, and my SLDL is at 275lbs for 6 reps. Is that normal?
3) Do you use your weightlifitng belt ONLY on conventional deadlifts and squat worksets? or also the last acclimation set?
Yes, I think SLDL are the best movement for hamstrings. I don’t think there is a normal or abnormal correlation between regular deadlift weight and SLDL. I think there are a lot of variables at play so just work to progress each lift and don’t worry about comparing the numbers between the two.
Yes and Yes I wear the belt during the acclimation set for both lifts.
Why did you go for 2 sets of 6 instead of bumping up the weight after the first set of 6. Is it because you were weeks before the show?
Yes. At that point so close to a show I am likely to stay at a weight that challenges me for 6 and not increase.
Jeff, I appreciate your opinions very much and would be grateful if you told me if this Max-OT training routine is decent:
The routine looks like this:
Monday: Chest, Triceps
Flat Bench Press 3 x 4-6
Incline Bench Press 2 x 4-6
Weighted Dips 2 x 4-6
Lying Triceps Extensions 2 x 4-6
Pushdowns 2 x 4-6
Tuesday: Back, Biceps
Barbell Rows 3 x 4-6
Cable Rows 2 x 4-6
Weighted Pull-ups 2 x 4-6
Barbell Curls 2 x 4-6
Pinwheel Curls 2 x 4-6
Squats 3 x 4-6
Leg Press 2 x 4-6
Stiff Leg Deadlifts 2 x 4-6
Standing Calf Machine 3 x 6-8
Seated Calves 2 x 6-8
Saturday: Shoulders, Abs
Shoulder Press 3 x 4-6
Side Lateral Raises 2 x 4-6
Rear Lateral Raises 2 x 4-6
Cable Crunches 3 x 8-12
Hanging Leg Raises (w/ ankle weights if necessary) 2 x 8-12
Thank you a lot Jeff, I am and will be always your big supporter. Don’t care about these lazy bastards who claim you’re on steroids. They’re just jealous. Your website is great motivation for many people. “BELIEVE. ACHIEVE.”
Looks pretty good but I am not familiar with the term pinwheel curls.
What is your opinion regarding people that work out 5 days a week (exercising different muscle groups everyday) as appose to working out 3 days a week? Is working out 5 days over training and detrimental to muscle gain?
I prefer 5 days exercising different groups each day because each workout can be shorter verses the 3 day split where you have to group more body parts each day.
I bought your online video on secrets behind i want to look like that guy nutrition stratgy.
1- What I dont understand is why you mentioned at the start of the video that oatmeal are high GI carbs?
2- Also, when you mention that protein should be 1.5-2 grams per lb of bodyweight, is this based on lean bodyweight or weight that is measured on the weighing scale?
1- Most oatmeal that people get, the instant variety is higher on the GI. Steel cut oats, Irish oats for example which are cooked are lower GI.
Jeff, which shoes would you recommend for lifting weights? Any with hard, non-compressible sole would be okay?
None specifically. Comfort and stability are probably the primary things you are looking for.
Jeff, I found your 5-day routine which says that i should do 5 sets of 4-6 reps for squats on leg day. Should I take every of these 5 sets to concentric failure? How is possible to stay in 4-6 rep range then? I mean if i do to failure in every set it would result in sth like this:
325 x 6
325 x 5
325 x 4
325 x 4
325 x 3
is that fine? or do you recommend leaving 1-2 reps in tank during first 2 sets?
Don’t over complicate it. If you get 6 reps on set 1 go up with weight. If not, then stay with that weight for the remaining sets. All sets should be done to positive failure.
Mr. Willet, is pasta considered a high or low GI carb, and ideally when would be the best time of the day to consume it?
Most types would be high and best consumed in the 3 hours post training.
Hi Jeff Willet,
I sense that your message to people is that
they don’t really need to sacrifice their health
in order to look pretty decent.
And in a way we know this to be true, so illegal
substances are not really necessary.
Jeff, could you post any link to a video that shows a proper form of Cable Crunches? And do you think that this is a good form: http://www.youtube.com/watch?v=qdIFnDzy75U
? thanks and happy christmas!
Looks fine to me.
When performing close grip Bench press, are the elbows supposed to flare out or are they supposed to be close to the body?
Also, when performing this exercise, are we supposed to bring the bar down to the middle of our chest?
I like elbows in and bar mid to lower chest.
And i hope you had a Good Christmas.
I just bought your Lost Logs, and im on a tight budget so from all the supplements you took
Which one would you prefer the most ?
And what was up with all the Vitamin C, and E ?
And when you train as you do now, what kind of supplements do you take now a days ?
Top 4 = Whey Isolate, Meal Replacement, creating and l glutamate.
Main supplements now for me are still the top 4.
Thanks for Replying
A Couple of questions
What kind of Meal replacement ?
And what is the reason you take L-Glutamin ?
And how do you take Creatine, and L-glutamin today ?
Muscle XGF By AST Sports Science is a quality meal replacement product.
L-Glutamine has many functions that aid in muscle recover.
I take L-GLutamine and Creatine together post workout.
hi mr.jeff , appreciate your efforts and success and wanted to ask about :
1-are deadlifts and squats really increase the size of waist and affect on that x shape ??
2-i wanted to start a max-ot training but i train alone and cant go to failure on my own so what you think ?
thanks alot and much love from egypt
1 – NO
2- Stop at “Positive Failure” which is the last rep you can complete on your own.
thanx for help
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