Colorado Experiment.

[Redline]

Anyone check out Tim's reference to the Colorado Experiment for weight training? I am interested in giving this a shot, but as I'm not a "workout expert" I'm needing some general help and information about some terminology and exactly what excercises are best. I don't want to head into the gym clueless and running from machine to machine without a plan.

Thanks in advance!
RL

[kamakiri]

If you aren't already active Tim's work out will not do much for you. Any good starting weight training plan will do. Just google Men's Health (they have tons available free online), and start the habit of working out. Do 3 45 minute sessions a week. Establish the habit of going to the gym.

If you don't want to go that far, start at home. I did that a few years ago when I started to get health conscious.

Here is an easy one for you:

The warm up

20 jumping jacks
10 push ups
20 High Knees (http://www.exercisegoals.com/high-knees-exercise.html) (walking bringing you knees as high up as you can get them)
20 Lunges (http://www.exercisegoals.com/lunges-achilles-stretches.html)

Repeat that 3 times as a warm up (2 times for the first week)

The Work Out - Done in super sets (1 right after the other 30 second break and again)

SS #1
10 - Body weight Squats
10 - 1LB curls (Use a 1 pint PET bottle full of water)

SS#2
10 Leg rises
10 Crunches

SS#3
10 Burpees (http://www.youtube.com/watch?v=7MGljX4bbps)
Plank - Hold for 30 seconds

Just pick out basically any set of complementary exercises (those that don't focus on the same muscles), and you can make your own plan.

Cool down
Body stretches - Google stretching and pick the plan you like best. (As usual Men's Heath has a great free one here, along with the reasons you should stretch AFTER a workout (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=fitness.tips&conitem=6e2da992e3fd9010VgnVCM200000cee793cd____&page=1))

Do this for 4 weeks, stick with it. If you fall off the plan, get back on. No sense in beating yourself up over losing your resolution. It happens to all of us. I had the goal of practicing kendo 15 hours last week, but a big copyrighting job came in, and I only managed 6 hours. Can't be helped. The only thing to do is start from today again.

Other suggestions:
Sign up for I Want 6 Pack Abs (or at least read the site) (http://www.iwantsixpackabs.com/)
It is a great site, and that guy puts a lot of work into it. Makes me actually want to buy his products.

People say don't read health mags, but Men's Health, the rag that it is will get you into the gym, for the sole reason that it sits there in your living room taunting you. You spend money on it, so you should be using it.

Wow, this got to be a bit long. Hope it helps. Let me know if you have any questions.

[Marcie]

Yes, you're referring to this post?

http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/

One of my favorites :) I didn't really get all the terminology either but I tried this for awhile - I just concentrated on:

- workout only twice per week
- wait at least 3 minutes between exercises (although I followed the 30-second advice later posted for ladies)
- 5/5 cadence (5 seconds up, 5 seconds down)
- Focus on 4-7 multi-joint exercises (leg press, trap bar deadlift, overhead press, Yates bent row, dips, incline machine benchpress, etc.) and exercise your entire body each workout
- Eat enormous quantities of protein with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week
- Exercise less frequently as you increase strength and size
- Record every workout in detail, including date, time of day, order of exercises, reps, and weight so you can control the variables to accurately assess progress and make adjustments.

I must have reached some sort of maximum for myself, though, because *all* of my muscles suddenly got really sore and really painful overnight and I had to stop, but it was definitely doing something!

[kamakiri]

Working your muscles to failure rips them apart. Be ready for soreness, that is what happens when they are ripped apart. They heal and become bigger.

(ripping apart is not a technical term, it is just what happens)

[Cameron B]

Working your muscles to failure rips them apart. Be ready for soreness, that is what happens when they are ripped apart. They heal and become bigger.

(ripping apart is not a technical term, it is just what happens)

IIRC, you're referring to the micro-tears in the muscle fibers themselves that then heal with scar tissue making them larger.

[UnlikelyNinja]

Anyone check out Tim's reference to the Colorado Experiment for weight training? I am interested in giving this a shot, but as I'm not a "workout expert" I'm needing some general help and information about some terminology and exactly what excercises are best. I don't want to head into the gym clueless and running from machine to machine without a plan.

Thanks in advance!
RL

Casey Viator was the subject of the Colorado Experiment, and he was already an experienced weightlifter and bodybuilder. He knew how to use his muscles and nervous system to best effect. He was on steroids. He was also trying to regain muscle mass he had lost through injury and sickness. It's easier to regain lost muscle than to build it in the first place. Hence, your results are almost certain to vary, and you're also likely to hurt yourself and burn out.

Nevertheless, if you insist, keep your weight heavy and your reps low, 5-8. The best exercises, roughly in order:

back squats
deadlifts
bench press
standing shoulder press
power clean
barbell row
dips
chin-ups

Don't do all of them every work-out.

Sleep 9-10 hours a night. Eat about 25 calories per pound per day of your desired bodyweight (goal of 200 pounds = 5000 calories/day). If you're lactose-tolerant, drink a gallon of whole milk every day - definitely organic, ideally raw. That's 2300 calories right there. If you gain more than 5 pounds a week, cut back. If you gain less than 2, eat more.

End after 4 weeks and take a week off. Resume with a smarter training protocol.

Healthy? Hell no. But that's quick bulking.

[kamakiri]

Nevertheless, if you insist, keep your weight heavy and your reps low, 5-8.

Not quite. The key to gaining muscle is going to failure. Lifting until you can't lift any more. It is a huge distinction from low reps.

@cameron muscles are not made with scar tissue, no idea where that came from, but scar tissue really has nothing at all to do with it. If you would like to go technical, then fight with google. There is a wealth of info on how muscle mass is build there.

[Cameron B]

@cameron muscles are not made with scar tissue, no idea where that came from, but scar tissue really has nothing at all to do with it. If you would like to go technical, then fight with google. There is a wealth of info on how muscle mass is build there.

Ok, time to do more research for me then. That was the way it was explained to me once upon a time but, admittedly, it's been a long while. Some things get hazy with time.......:o

[UnlikelyNinja]

Not quite. The key to gaining muscle is going to failure. Lifting until you can't lift any more. It is a huge distinction from low reps.

You can keep the reps low and still reach failure. It's a lot safer to hit failure on rep 6 than on rep 18.

[kamakiri]

That is exactly what I am saying. Not that you can, you have to. 18 Rep failure never even came into the discussion.

Low reps can be done with 5,10 or 20 kilos. The point there is that you can do 8 bench press reps easily with 20 kilos. Lifting 80 kilos will put you right back where you need to be.

It is not the # of reps that is critical here it is finding the weight that you can only do 8 reps with that is the key point. Most people never work out that hard. They do 75% break a sweat, get tired, get stiff and stop after 2-3 weeks (but pay the gym for 8 months).

The Colorado Experiment is absolutely no fun at all. Just look at Marcie. The only way to make it work is to be insane. It hurts like hell, makes you feel stiff all day, and is very physically draining.

Going from no gym work to this plan is foolish though. Tim has his recorded workouts from the last 20 years in a file on his desk. He was physically fit before hand, and had the work out habit already ingrained. Without that kind of a base, you aren't going to get anywhere near those results.

[Marcie]

Just look at Marcie. Gee thanks :p

Seriously though, I was going through quite a bit of stress at the time and in hindsight it was just too much for my body. I agree, it might be kind of extreme to try this "cold turkey".

[bigdan]

tim has two posts on body building, one is the one plan he personally used, one is the post by pavel tsatsouline. personally the one by pavel seemed a bit more interesting but tim's was pretty cool too. the stuff tim claimed though was (i hear) pretty impossible. something about how many pounds of muscle he put on in a month, ive heard its not possible and even the most advanced coaches in weightlifting dont get that for their students.

anyway the reason for this post is not to disagree w/ tim, im actually a big fan. i have some questions i wanted to ask.

1/ how many reps to do for tim's exercise plan (if anyone knows which exercises to do for pavel's post, and how many reps, that'd be great)

2/ i dont recognize some of the exercises he mentioned. where do i look them up?

3/ do i do each of those exercises each time i work out? any additional ones or just those?

4/ is it OK for someone who's not a regular to do these? im not a beginner, have been working out for years, but am not at all consistent. i started working out 10 years ago, did it for a summer, then started again next summer. then in my first year of university. my longest period was for 4 months in 2004. then in 2008. actually 2008 was my longest streak but it wasnt v regular. so im 'experienced' but not really and my body may or may not be conditioned enough. of course the goal is to work out regularly once i decide on a proper plan. any advice? (on how to follow tim's two posts that is, not one a new workout plan)

[kamakiri]

Hey Bigdan. Basically with weight lifting, when you start 3 sets of 12 reps is going to give you results like you are on steroids. Going from nothing to getting into the gym is going to produce very nice results. Poor form, inconsistency, and bad nutrition included, you will make progress.

Tim's plan is not about reps. You need to find the weight that brings you to failure in 6 reps. 8 Reps is fine, but you need to focus on weight here not reps. You must lift until you can't lift any more.

Google any exercise listed and you will find youtube videos, Men's Health descriptions, and a metric F ton of resources.

Tim describes it well. Warm up, do 6 exercises, then stretch. 45 Minutes in the gym 3 days a week.

@Marcie - I didn't mean to signal you out, sorry for that. I wanted to point out that the super mod, who is well versed in LD, and Tim's teachings couldn't keep up with 4 weeks of that program, so I wanted to enforce that it really is hard.

[Marcie]

@Marcie - I didn't mean to signal you out, sorry for that. I wanted to point out that the super mod, who is well versed in LD, and Tim's teachings couldn't keep up with 4 weeks of that program, so I wanted to enforce that it really is hard.

Oh no prob, I was (sorta) just messing with you

[kamakiri]

Ohhh! You crafty fire starter Marcy!

Do you have before and after pics? How long did you lost?

[sub8hr]

I read Pavel's book after the blog post. It actually prescribed an even more basic approach. Only two sets of two exercises each. Dead lift and side press.

Hokey title notwithstanding, Stuart McRobert's book on weight lifting technique (http://www.amazon.com/Insiders-Tell-All-Handbook-Weight-Training-Technique/dp/9963916325/ref=pd_bbs_sr_2?ie=UTF8&s=books&qid=1234838458&sr=8-2) is the best and most comprehensive I've seen.

Anything by Stuart McRobert is encyclopedic and filled with great 80/20 insight into weight training for that matter.

I've started a new thing myself though, handstand training. I figure the best way to build arms like legs is to flip upside down and walk on them =P

[webgal]

I just go to the gym and do my thing. Every once in a while I blow it out but I don't want to kill myself every time.

[sub8hr]

I just go to the gym and do my thing. Every once in a while I blow it out but I don't want to kill myself every time.

Pavel said something in his book that actually changed my paradigm around the blow it out to failure concept. He was talking about training to success rather than failure, and always keeping that last rep in. There was a quote in there something to the effect of "You know you've had a good work out when you feel ready to battle a kingdom."

[bigdan]

kamakiri, thanks for the info.

what about the warmup? i would imagine if one is going to do one set to failure a sufficient warmup is required. at the moment i just do 5 mins of cardio for warmup, as was prescribed by a trainer a few months back. however on that plan after the cardio i would do a warmup set for each exercise, followed by 2-3 actual exercise sets. i hated working out in those days b/c it took too long and i just plain hated working out. but that was when i was doing 15 reps. apparently i had to build up my core / foundation, thats why 15 reps had been recommended.

anyway, so yeah, what kinda warmup?

thanks!

[Marcie]

Ohhh! You crafty fire starter Marcy!

Do you have before and after pics? How long did you lost?

Hm, firestarter, one of my favorite movies :D

I didn't take after pics, you can't see the befores :eek:

Not sure what you mean by "How long did you lost?"

[kamakiri]

@Marcy - spell check worked great, but Vulcan mind meld didn't. I meant last, as in how many weeks did you stick with it?

@Dan - I am not sure what you meant, but I will assume you meant doing a warm up set? I don't recommend or do those either. Whoever told you that 15 reps would build up your core was smoking crack as well. 15 Reps is cardio (no matter what you are doing). The 12 minute warm up is all I do in the gym. It gets the blood flowing, and gets you on pace for a good work out. I do then do 2 sets to failure actually, a small divergence from Tim's program, but in researching it on my own it has given me the best results, and the stiffest muscles.

Not sure if anyone mentioned it, but another thing to keep in mind is that you need to change your program every 4 weeks. Doing the 'Colorado Experiment' program for any longer is going limit your returns. Go on it for a month, then change back to a more sensible plan.

[Marcie]

@Marcy - spell check worked great, but Vulcan mind meld didn't. I meant last, as in how many weeks did you stick with it?

Ummm, that's been a couple years ago almost now, I am thinking maybe 2 or 3?

[bigdan]

oh actually, for pavel's workout im assuming one must use the same weight for all the sets of the same workout?

[kamakiri]

@Bigdan - I think you are confusing two different things that Tim has written about. The Colorado Experiment (CP) is documented in his book and blogged about here (http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/), while the Pavel Tsatsouline stuff is about adding 110+ pounds to your dead lift, and is blogged here (http://www.fourhourworkweek.com/blog/2008/12/18/pavel-8020-powerlifting-and-how-to-add-110-pounds-to-your-lifts/).

They are both very good programs, especially for regular weight lifters who know you need to change up your routine every 4 weeks for maximum gain. Both of these plans are low reps, one set of 6-8 to failure for the CP and 5 sets of 5 for Pavel's. In both cases you are going for constant improvement.

With the CP, you increase your weight by at least 10 pounds every time you can do 8 reps (see reasons below). Next work out you might only be able to do 5 reps. Stay with it, the day you can do 8 reps will come quickly, then increase the weight. Every time you walk into that gym, your goal is a PR, either an extra 10 pounds or an extra rep.

Pavels way is here:
Start with a conservative weight. If you manage five reps in all five sets, next time add 10 pounds and start over. Not 5 pounds, and definitely not 2, but 10. For reasons that are outside of the scope of this article, Malibu Ken and Barbie jumps with tiny plates are a waste of time.
Most likely you will not bag all the fives on your first workout with the new weight. Perhaps you will get 5, 5, 5, 4, 3. No problem, stay with the poundage until you get all 5×5. Your second workout might be 5, 5, 5, 5, 4, and your third of fourth should get you to 5 x 5. Slap on another pair of “nickels” (5-lb. plates) and work your way up to 5 x 5 again

Did you have them confused?

[bigdan]

thanks for the info.

nope didnt have them confused!

what i didnt know about pavel's system was whether one keeps the weight the same each time or changes it after every set? im guessing keeps the same, esp since one isnt working out to failure.


for tim's workout method, the colorado experiment, i didnt see a number of reps mentioned. maybe it was on the CP page, but not on tim's post. thanks for including it here.

what kinda warmup should one do before a one set to failure program tho?

[Redline]

Thanks to everyone for their input on my thread. I didn't expect such a good turnout and I appreciate the input.

About me: I'm 38 and in shape, but thin and never had a lot of muscle mass. I've worked out sporadically throughout the years but never hardcore. I don't want or need to look like Atlas but I did want to add serious muscle to my frame and core to help with back issues and just to feel better.

I will re-read some of the workout suggestions and hit the gym. The reason I don't go is - there are rooms full of equipment and you want to hit them all, but in the end I end up running around like a nut and end up not getting the results I want for the time I put in.

I always palteau after about two weeks, get frustrated and quit.

Thanks again,
RL

[kamakiri]

@Bigdan - I wouldn't do a 'traditional' warm up of stretching. That is fast becoming a tradition of the dinosaurs, and especially with an aggressive program like the CO experiment it could lead to injury. I always start with the warm up I mentioned here in the second post. I do mix it up every 4 weeks or so, just because my body clearly gets used to doing those exercises, and I have to increase the reps, 30 jumping jacks to 40 to 50, to get the same results. Capping it to 12 minutes avoids the 'cardio for cardio' and the shorter time limit lets you train harder, the goal is to get your blood flowing. I keep at least 4 exercises help with agility, like high knees, and lunges. Lately I have included single leg body weight squats (can you do 10 on each leg?) and suburi, (http://en.wikipedia.org/wiki/Suburi) which when done properly is a full body exercise.

@Redline - I smiled when I read your post. You are the bread and butter of health clubs. They need a lot of members who just don't come in order to stay afloat.

I can't stress enough that you should not have anything to do with the CO experiment for a while. It will kick your butt, and the benefits will pale in comparison to a well thought out plan. You need to get into the gym, and make a plan. A written plan. One thing I have like Tim is a file of all of my work outs from the last 5 years. I always wonder why I am the only one in the gym making any progress. Well, I don't wonder, I know. I track my work outs and reach for a PR every time, be that one more rep or another 5KG. These guys do the same 3 sets of 12 with the same weight week after week. No wonder they aren't seeing any results.

Make a plan, and establish the habit of working out. Do that for 4 weeks. If you miss a few days, start again, do that again, changing your work out after 12 sessions (4 weeks x 3 days). Then focus on another 8 exercises for 4 weeks. Yoiu will see results after week 2 or 3. After you have established the workout habit for 2 months (at least) then think about the hard core programs like the CO experiment or Pavel's. At this point, 3 sets of 10 reps for 4 weeks is going to hit you like you are on steroids if you stick with it.

I laughed when you mentioned plateau at 2 weeks. Buddy you don't know what plateau is.

[UnlikelyNinja]

I will re-read some of the workout suggestions and hit the gym. The reason I don't go is - there are rooms full of equipment and you want to hit them all, but in the end I end up running around like a nut and end up not getting the results I want for the time I put in.

80/20. Focus on the biggest, most productive exercises, which are free weight squats, deadlifts, bench press, and shoulder press. Machines are only useful for rehab and for refining muscle development on experienced bodybuilders. They're a complete waste of time for everyone else.

Gaining muscle is a three-prong process: get a pump with a heavy weight, eat a lot, sleep a lot. Go to the bodybuilding.com forum and search for "Rippetoe FAQ". Read it - about 1-2 hours - and apply it.

I always palteau after about two weeks, get frustrated and quit.

Two weeks? You didn't even start, let alone plateau.

[Redline]

By plateau, I mean after 2-3 weeks the amount of weight I can do goes down and I can't work out as long. It seems to happen every time I start up, and it has nothing to do with age ... it was the same when I was 25. From what you guys are saying, I think it's that I'm not varying my workouts or pushing them to the max enough.

Thanks again for all the input. I'm not a big fan of the gym, but atleast if I'm going to do it I'd like to get the results ... not just soreness and time wasted. Is that too much to ask?! ;-)

RL

[bigdan]

@Bigdan - I wouldn't do a 'traditional' warm up of stretching. That is fast becoming a tradition of the dinosaurs, and especially with an aggressive program like the CO experiment it could lead to injury. I always start with the warm up I mentioned here in the second post. I do mix it up every 4 weeks or so, just because my body clearly gets used to doing those exercises, and I have to increase the reps, 30 jumping jacks to 40 to 50, to get the same results. Capping it to 12 minutes avoids the 'cardio for cardio' and the shorter time limit lets you train harder, the goal is to get your blood flowing. I keep at least 4 exercises help with agility, like high knees, and lunges. Lately I have included single leg body weight squats (can you do 10 on each leg?) and suburi, (http://en.wikipedia.org/wiki/Suburi) which when done properly is a full body exercise.

Kamakiri, sorry I didnt see your earlier post to me (about not going 15 reps) until right now. I see your point, I've never heard of that many reps before, but to be honest I'm going to stick w/ that until I have 2 months in the gym again. This was given to me by supposedly the top trainer at the gym I was in whom everyone was talking high praise about. And this was after a proper assessment was done on me including fitness levels and body fat (done by a diff person), the result / analysis of which was I need a lot of core / foundation work. I personally didnt like my trainer much, thought he didnt take the job of training seriously, but I'm sure he must've known what he was 'talking' about at least. Incidentally he was the person who told me one shouldnt stretch before working out 'very 80's mentality' he said.

>Lately I have included single leg body weight squats (can you do 10 on each
>leg?)

My you really know how to humilate people dont you??! Dude, if I could do ONE I cant tell you how happy that would make me. I would make that my new year's resolution if I could come up w/ a way of achieving it. Actually if you could guide me to a way of improving this one so that I could do one, I'd be v grateful. That may sound silly of course seeing as the simple answer is 'just keep trying'. But since even 1 rep is utterly impossible for me its kind of harder. Should I start at the ground and force myself up? Or try to go down real slowly until I fall - or put myself in the position of my sticking point (about halfway down) and grab onto something for balance and just try to suspend myself there for a few seconds? Decisions decisions.

Interesting, and in no way relevant, story about this - I read about it in Pavel's book some years back, prolly 2004 or 05. Naturally I realized as soon as I tried it that it was utterly impossible for me. Since then its always been a challenge to others tho. To date I've only found 2 or 3 people who've been able to do it, and certainly not more than 1, if that, who can do it at all gracefully. The strongest dude I know (not someone who goes to the gym, just naturally a beast) managed to squeak one out when I called it a physical challenge that even he couldnt do. I must mention he's 200 pounds.

Oh and this boxing day met a hot 18 yr old chick who was the sales lady at Sport Chek. She mentioned she was heavily into sports, asked her if she could do it. She had no idea what this was, showed it to her, naturally she couldnt do it. She then said she'll give me a 50% discount if I can show her someone who does!! Unfortunately there was no one there but its a standing offer and that kinda made me want to make it my resolution haha. So 10 is just frikkin phenomenal.

Btw I have a lot of trouble figuring out what to eat. I live by myself, and although making of list of things to eat would be easy enough, cooking is a pain in the ass. Any quick meals one can suggest? Portability would be a great bonus, ie things I can take to work. I dont mind leaving things on the stove if I dont have to be there (so boiled eggs i no prob!) but requiring my presence is a pain, and I prefer things which are fast.

Best
Dan

[UnlikelyNinja]

By plateau, I mean after 2-3 weeks the amount of weight I can do goes down and I can't work out as long.

You're starting too heavy. Start with lighter weights and concentrate on excellent form, gradually approaching your limits. When you reach them and pass them, back off 15%-20% and push again. If you try to do a maximum deadlift every time you step into the gym, you'll burn out extremely quickly. Ironically, you also won't be as strong or muscular as someone who started with half their max and increased their limit gradually. I can't strongly enough recommend the Rippetoe FAQ on the Bodybuilding.com forum.

[kamakiri]

@Bigdan - I found that changing up work outs every 4 weeks gives much more measurable results. Sticking with anything for 2 months is a drag. Your body just gets used to the movements and your increases slow down.

You really cant do single leg squats? That is the Men's Health Challenge. How much can you squat normally? The best suggestion I can give there is to steady yourself by holding on to something with your hand and slowly going down. Do that enough and you will gradually build up that strength. It also seriously increases your ankle strength and balance.

Food for one is a pain if you do it without a plan. I plan my meals every week, but have gotten out of the practice this year. **Note to self, get back on it**. I used to read books and scoff at the people who said eat the same thing many days in a row. Now I am a believer. I eat the same breakfast Tim does most mornings, a spinach omelet with salsa on it (http://www.fourhourworkweek.com/blog/2008/02/28/beating-the-morning-rush-the-3-minute-slow-carb-breakfast/). I cook mine in a frying pan though taking more than 3 minutes. Once you get used to it, it is hard to change your menu. For lunch, I try to eat a PB&J or a tuna sandwich. Ya I know people say stay away from carbs, but seriously, that is what muscles are made of. I really do like this guy's idea as well (http://www.cleverdude.com/content/an-illustrated-frugal-lunch/), and I am sure you could do it with tunafish. If you search the forums, our fearless moderator has posted a bit on making a few meals at once. I did lasagna while I lived alone, and ate it a few days in a row, lately I have been making double portions of corned been & cabbage, fast easy and cheap.

I have owned a pizza chain for years now, so I really do enjoy cooking though. I keep 4 indoor herb gardens in my house. They make good good, smell good, and keep the air clean. I don't have an interior jungle yet, but it is on the list.

[TimW]

Suburi sucks. But it certainly is a good full-body warmup. Perhaps it's time to break out my shinai and start chasing my mother-in-law (who's been living with us since October...yeah, me!).

[kamakiri]

The local shodan shinsa is in April, and I will be testing for my second dan (blackbelt) in kendo, hence the suburi. Killing 2 birds with one stone, Grasshopper.

[TimW]

ni-dan wa, gambatte kudasai.

It's been many years since I got mine. If you ever make it out here, I'll introduce you to the local club of Kenshi.

[Redline]

You're starting too heavy. Start with lighter weights and concentrate on excellent form, gradually approaching your limits. When you reach them and pass them, back off 15%-20% and push again. If you try to do a maximum deadlift every time you step into the gym, you'll burn out extremely quickly. Ironically, you also won't be as strong or muscular as someone who started with half their max and increased their limit gradually. I can't strongly enough recommend the Rippetoe FAQ on the Bodybuilding.com forum.

I just did check this out. I dunno about the FAQ but I found the original message that dude posted about the workout, complete with videos. Ima check this out, thanks again!

I'll post pics back here when I'm ginourmous lol ...

RL