124 Days Out - Vomit

[irwin.lucas]

Yes, I puked today. Deadlifts, deep squats, toe press and a few other quad torching lifts. I felt it throughout the workout, but it didn't actually come up until about 20 minutes after I finished. So, I had to re-take my aminos and DGC, seeing they decided to come back out to play. However painful it may be, I love this leg workout. They key to making any routine really deliver results is logging your reps, weights, rest, etc.. and making sure that you improve every week. It may be by doing the same weight for more reps, the same reps with more weight or even the same reps and weight with much less rest. Even if the changes are very small, with time they will add up to big gains.

Lucas G. Irwin, WSNO Pro
http://www.lucasirwin.com

[SimplyBlessed]

Gross?!

[thekid24]

welcome to the club my man. haha i puked a couple times after leg day, doing ATG squats. and yes, leg workout is the worst but possibly the most productive in terms of gains.

[RK19]

c.n.s overload!

[irwin.lucas]

I want to make something very clear..... my leg workouts are not comprised of unnecessary overload. The entire workout: reps, sets, rest, completion time, time under tesion, tempo, stretching, form, etc... is calculated beyond any level that most people have ever heard of, much less actually taken the time to calculate. Yes, I occasionally vomit from the workouts. That comes from two primary variables in my case:

1.) we train in a 100+ degree warehouse in Miami, FL.

2.) when i start to feel a little sick I don't back off. I stick to the plan, the rest, the weight and everything in between.

Most people get a little pain in their stomach and go sit on a bench for 5 minutes; then there are those who push through and refuse to sacrifice the science. Those are the ones who understand the science and have taken time to educate themselves beyond magazine B.S. article.

I am 100% natural and can achieve better gains than an average lifter on steroids over any 12 week period. Obviously someone on steroids who also knows the science of training will have an unbeatable advantage.

My workouts are finished in 55 minutes, never taking more than 60 seconds to rest...... it isnt overload, it is hard work.

Train Hard, Train Natural.

Lucas G. Irwin
http://www.lucasirwin.com

[RK19]

why never taking longer than 60 sec rest? if your going really really heavy with the likes of deads and squats (which i presume you are- hence the vomit) sometimes you need longer than a minute, otherwise youll be lifting under fatigue, and potentially sacrificing form.

[irwin.lucas]

It is important to always keep in mind what your ultimate goal is. Strength vs. size. In my case, I no longer get points for the amount of weight I use or how strong I am.... unfortunately. I am judged purely on aesthetics; so balanced muscular development though hypertrophy is my only goal right now.

Now, there are times when I focus more on strength development, thus my rest times are altered. Obviously the stronger you are, the more weight you can properly use when training for hypertrophy and the more tension you can create..... leading to better gains. But that is not where I am at right now.

As far as sacrificing form, I completely agree that it should be a concern and issue. However, when you properly select a weight to use; the issue is eliminated. I am using the weight that my body can use with my tempo, reps, sets and rest without breaking form. If form is broken, the weight is incorrect and must be adjusted next training session.

It is important to keep in mind that when training to hypertrophy a muscle, rest periods longer than 60 seconds can generally work against you. While 60 second rest certainly put your ego in check, they also lead to much better gains.

A great resource for more detail and support would be anything written by Poliquin or Charles Glass.

[lens_d]

Right on Irwin this site could use some advice from a hardcore moe foe like you. I hope that’s what your hear for and not just to sell your online training.

Just curious what you do first squats or deads?
I would like to know what exercises you do in your leg workouts

[RK19]

i understand where your coming from now after checking out your site, your involved in competitions, which is based on aesthetics. i just presumed you were going for strength. my bad.

[irwin.lucas]

lens_d,

I actually start off every week with early morning deadlifts on my quad day. While I am actually a strong believer in using deadlifts as more of a back exercise, I have a few reasons for doing them when I do.

1, I love the natural hormone and testosterone boost that deadlifts provide. I wont take steroids or prohormones, but I will certainly force my body to increase its own production!

2. Deadlifting first actually increases my squat, which I perform 2nd. This is due to the neurological stimulation as well as the simple fact that it loosens up my hips and gets my heart pumping.

3. Finally, it just makes the most sense within my training split. If I were to do them any other day, they would suffer from the previous day(s) training.

Just as a side note.... I do RDLs and all hamstring work on a separate day.

I hope that helps a little.

[lens_d]

Yes that does help. I also do leg work to start the week. I do squats first though I find it actually helps my deads. I try to go real heavy on deads so I think it puts lots of strain on my CNS. I find it very hard to do deep heavy squats after. Also i find squats first helps my lower back get ready for the deadlifts if i do deadlifts first thing it seems to put alot of strain on those muscles and the rest of my workout suffers after. My body just might not be use to the hardest lift first thing in the week as well.

I would rely like to know what your split looks like if you don’t mind sharing. I have been doing upper and lower body splits for the last month or so but again I am questioning if that is the way to go. I would like to make my workouts as efficient as possible.

[swanso5]

as much i detest bodybuilding for most of the population, this bloke has some good points - ecspecially what do you train for point which 99% of us have no idea about really unfortunately

athlete's need strength as it's the basis for all speed qualities and the and with all skills being equal, the quickest athlete is usually the better one (think michael redd vs lebron, a great scorer but not in the same league athletically as lebron - none is though really) so rest periods will need to be longer for the bog lifts

for bb's though, they won't do many sets of 5 or less as time under tension will be too low for enough muscle stimulation for growth except for the aforementioned strength phases

www.uponlinetraining.com

[Boss Man]

Re: The not taking Pro-hormones or Steroids. What are your thoughts on Beta-Ecdysterone?

I'm not considering it, or anything else I mentioned. None of those things are my bag.

Personally I don't think it is proven enough as a supposed plant based anabolic substance, as a modicum of credible science has eminated from Russia, but nowhere else really.

[irwin.lucas]

As far as Beta-Ecdysterone goes, there really isnt anywhere near enough research done yet. All the "major" studies have been done inside of Russia. Also, all of these studies that claim there is a benefit, used larger doses than is available in most consumer supplements. However, that is the case with virtually all supplements. So I would just stick with what works for now.

[irwin.lucas]

Lens_d,

My upper body split isnt all that revolutionary.

Quads
Chest
Back
Delts
Hamstrings
Bis/Tris

I work in calves 2 times per week (they are a strong point, so i cut back from 3 days)
Abs 3 days per week
Cardio is only 25 minutes 3x per week right now (until i start cutting again)

My rest days arent set in stone. My rest days are based upon what my body is telling me. At the very least I take 1 full day off per week, but I typically take 1 day off every 3. Especially with my current training; it is very taxing. If i am sleeping poorly or starting to feel mildly sick, I know my body is in need of a full days rest and I take it no matter what day of the week.

Hope that helps a bit.

Lucas G. Irwin
http://www.lucasirwin.com