Check out this great interview with Christian Duque of StrengthAddicts.com. We cover a variety of interesting topics from how I got started to what I am doing now.
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Great Interview with StrengthAddicts.com
Posted by Jeff Willet on Jan 31, 2013 in Blog | 19 comments
Great interview!
I modified a bit your 5-day Max-OT routine:
Monday – Back/Traps
Deadlifts 3 sets 4-6 reps
Weighted Pull-ups 2 sets 4-6 reps
Bent-over Rows 2 sets 4-6 reps
Barbell Shrugs 2 sets 4-6 reps
Tuesday – Chest
Flat Bench Press 2 sets 4-6 reps
Incline Bench Press 2 sets 4-6 reps
Weighted Dips 2 sets 4-6 reps
Wednesday – Legs
Squats 3 sets 4-6 reps
Leg Press 2 sets 4-6 reps
Stiff Leg Deadlifts 2 sets 4-6 reps
Standing Calf Raises 3 sets 6-8 reps
Seated Calf Raises 2 sets 6-8 reps
Thursday – Arms
Barbell Curls 3 sets 4-6 reps
Standing Dumbbell Curls 2 sets 4-6 reps
Lying Triceps Extensions 3 sets 4-6 reps
Cable Push-downs 2 sets 4-6 reps
Barbell Wrist Curls 3 sets 4-6 reps
Friday – Shoulders/Abs
Military Barbell Press 3 sets 4-6 reps
Side Lateral Raises 2 sets 4-6 reps
Rear Lateral Raises 2 sets 4-6 reps
Cable Crunches 3 sets 8-10 reps
Weighted Leg Raises 2 sets 8-10 reps
Works great
Looks like all the principles are intact.
Hi Jeff,
I remember reading somewhere that you didn’t do never any stretching, is this true?
I do very little stretching. I always felt that the warm-up protocol effectively stretched and warmed-up the muscle group.
One more question Jeff. This is my own max-ot routine, is this good or do you have any improvements in mind?
Monday – Chest and abs
incline barbell bench press 3 sets
flat bench press 2 sets
weighted dips 2 sets
Weighted leg raises 2 sets
crunches 3 sets
Tuesday – Calves and Legs
Barbell calf raises 4 sets
Squats 5 sets
stiff leg deadlifts 2 sets
Wednesday – Shoulders
Military barbell press 3 sets
seated dumbbell press 2 sets
barbell upright rows 2 sets (wide grip for side delts)
rear lateral dumbbell raises 2 sets
Thursday – Biceps, triceps and forearms
Barbell curls 2 sets
dumbbell curls 2 sets
hammer curls 1 set
Lying tricep extensions 3 sets
close grip bench press 2 sets
Barbell wrist curls 2 sets
dumbbell wrist curls 1 set
Friday – Back and traps
deadlifts 3 sets
weighted pull-ups 2 sets
barbell rows 2 sets
barbell shrugs 2 sets
Thanks Jeff!
Great Interview Jeff,
I was wondering if the following split is Ok:
Monday Chest
Tuesday Legs/Abs
Wednesday Shoulders/Triceps
Thursday Back/Traps
Friday Biceps/Forearms
Thank you
I generally don’t like to train biceps the day after back because that’s a lot of work two days in a row.
Monday Chest/Biceps
Tuesday Legs
Weds Shoulders/Triceps
Thursday Back/Traps
Friday Abs/Forearms
Does that look better?
Thank yuo
Yes
Hey Jeff! Big fan from Denmark.
Even if im 27 % bodyfat, i should still eat simple carbs at breakfeast and post workout?
Love your simple approach im just a little confused, because a lot of the “experts” out there say you should leave out carbs until you reach a lower bodyfat. I have been following ketostyle diets but i missed the carbs in my diet.
Thinking about getting an one on one consultation regaring nutrition.
Atila
Thanks!
I would say yes. The carbohydrates at those key times will aid in muscle support and not fat storage. Any ounce of muscle you can build or at least maintain will aid in the fat loss process. I wouldn’t fear carbs at those strategic times.
Great interview, I loved it 🙂
Hi Jeff,
I wanted to when someone is losing fat primarily, how many grams of High GI carbs a person should take upon waking up in the morning and how many High GI carbs after weight training?
These are approximations that would he adjusted over time with the individual but in general, 1 serving of cereal in the first meal and around 30-40 grams of carbohydrates per and post.
Jeff, do you think it is a good description of how to use a lifting belt:
“Obviously, the belt shouldn’t be too loose, although many make the mistake of making it too tight. A belt so tight that you can’t properly contract your abdominal wall will actually work against you. Take a breath (hold it), place the belt in position and brace the abdominal wall. Draw the belt just tight enough to slightly restrict your braced abdominal position to achieve maximum benefit.”
?
Sounds fine. I go by feel. I like the belt tight.
Hi Jeff,
What do you think of this biceps routine?
2 sets straight bar curls 4-6 reps
2 sets alternating dumbbell curls 4-6 reps
2 sets hammer curls 4-6 reps
Nothing wrong with the selection but I prefer to keep total sets no more than 5.
Great interview! You’re an inspiration here in Finland as well!