ShapeFit.com

[barleycorn428]

First off I have to say I have more confidence in your advice seeing that beer in your hand swanso.But seriously,I know you recommend being able to do 20 lunges,push ups and inverted rows as a basic criteria.
I can do the lunges and pushups but fall short on the rows.I also follow your vertical push/vertical pull etc routine.Can or should I throw in another row type exercise to help pick up the slack.
second question I know you say you can't train heavy forever.
I do 1 10x3 and then like 4 other either 6x4 or 5x5 full body workout exercises 3 times a week is this considered too heavy.I've only been doing this about 8-10 weeks and feeling good and making progress.
thanks

[Boss Man]

[swanso5]

if i'm not 11ish i gotta be close...

the more rows the better i think

if you can't lift it then it's too heavy but if not, then it isn't...also depends what your goals are too

[barleycorn428]

I know it's gonna come back to diet.......but,I'd like to build strength and maybe lose 10-15 lbs from a 215lb frame

[swanso5]

well your spot on, diet it is

[barleycorn428]

Actually I should have said I'm looking to get down to a 36-38 waist from a 41.If I stayed at 215 with a 36 waist I'd be more than happy

[swanso5]

well if you've got some fat there you probably will drop some wt but it won;t be a lot...if done properly it won;t look like you've lost size from the beach muscles and should acrtually have you looking bigger from a smaller waist...yeas celan up diet, do some sorints and keep up the wts (compounds, heavy, short rest etc)

[barleycorn428]

I think the beer may have something to do with the 41....so tell me what your secret is

[swanso5]

i lived away from all mymates for a yr where i didnlt drink hardly (once a month maybe??), ws too poor to buy any shit food cos once i bought good food that was it and had plenty of time to exercise...in that time my body changed greatly accidently while doing a performance enhancing (jumping) program...i still used wts 6 times a week but not bodybuildng or fat loss methods...since then i've nerely maintained where i am...you need to earn the right to eat shit food and drink beer after beer...if your already muscular and lean then go for it, you'll easily get back to where you were if you blow out a little but until you're there, and you keep doing it, then you don't stand a chance...it;s like spending money when you're trying to save...it doesn't work and you get no where

[barleycorn428]

I think you're really in tune to the way it SHOULD be done.But I see you push people over to the Waterbury Methods.I know his credentials and results and people say he's borderline genius but he uses isolation exercises in almost all his programs.You go for the compounds which I find to be the best way.So what winds up to be the difference in theories.

[Boss Man]

A good programme works, a bad one doesn't. It's about who gives good workouts, and who gives false hope.

There will never be one ttue way, just differing ways to tackle a range of physical goals, and the good ones work.

If someone knows what things should work, they can tell you if something looks good, or isn't so good.

It's never as simple as do person A's system, but if individuals trust someones elses systems ot work, they may recommened them, but it doesn't make the person who devised that system, always right, or the only person who does a good training system.

A bit like someone always buying Japanese domestic Cars, and recommending them. Doesn't mean Scandanavians, Germans, Italians and French always make dud ones, it's a driver preferance.

Any Car manufacturing country can make a good or dud car.

[barleycorn428]

Thanks Boss,and I didn't mean to exclude you in my questions(if it seemed that way to you).Your advice has also helped me get on the right program but I guess till I see a beer in your hand I'll just be listening to swanso more often

[swanso5]

[Boss Man]