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September 08, 2010, 03:29:44 am |
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V I S I T I R O N A G E . U S
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Topic: Ask Deanna (Read 21374 times)
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MuscleUp
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Deanna,
You really should have a web page. Pictures of you are very hard to find. Here are a couple I really like. Hope you don't mind.
Thanks,
Roy
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MuscleUp
Guest
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Deanna,
These pics are just amazing ..... nuff said.
Thanks again,
Roy
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MuscleUp
Guest
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one more for the road 
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 zzzzzzdp.jpg (104.63 KB, 400x533 - viewed 631 times.)
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stevce
Olympia Level
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Posts: 255
Natural Born Ironager
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What type of training did you do for bodybuilding?
High volume, moderate hit ect?
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stevce
Olympia Level
Offline
Posts: 255
Natural Born Ironager
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Thanks Deanna appreciate it.
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Deanna Panting
Global Moderator
Olympia Level
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Gender: 
Posts: 1809
Natural Born Ironager
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Hi Stevce,
Well let's start at the basic principles I went by...
-I did incredibly intense workouts (still prefer that kind) that had little rest between sets
-complete full range of motion even if it means less poundage
-hitting all muscle groups from all angles & finding somewhat different methods to get deep into the muscles for as complete as development as I could get
I found very early on that my body could take a level of intensity & workload that surprised me. It was fairly easy to get used to training thru the pain barrier to a place/intensity that could allow for fast development for me. Yes, it also helps that I had genetics that give me quick pains but I needed to training to give me quality over quantity for muscle development.
I see a lot of lifters in the gym doing these partial movements... & I don't mean to hit a muscle group hard with strict form partial reps... I mean cheating on the rep. This allows for an impressive poundage but really only works part of the muscle. I would stretch the muscle at the bottom end of the exercise & squeeze it thru the rep getting my mind into the muscle. I could get truly amazing results from this one principle instead of trying to impress the person at the next bench with a higher weight. I believe it also gives you a better appearance to the muscle as it is "complete" in it's training.
That said... I generally stuck with this kind of layout:
-6 days/week
-each BP hit twice except abs which was everyday or every second day in off season
-changing around the exercises each workout
-using a lot of 21's for surprising bodyparts like hamstrings as well as biceps
-drop sets
-abs at the beginning to help warm up for about 30 mins (also to avoid just not doing them at the end of the workout when tired!)
-back/biceps/low back/hamstrings/ calves (if training them then)
-chest/shoulder/triceps
-quads/sometimes a little extra hamstring to get the blood into them to loosen them up (just light movements)
-day off
-repeat
I liked the pairings because when doing back, if doing bent over work (a must in my mind) then you have already started working the hams so why not continue? Also, I feel that you look at the back as a complete picture so why not training it together? I felt it made the muscels visually "flow" together when posed... this may be a falacy but it was what I pictured when training.
I also added more innovative (for lack of a better term) movements to really hit the muscles in some different ways to try to attain the stretch at the bottom of the movement to allow the squeeze up of the muscle (& I did visualize it as a squeeze & not a press or push) really worked the individual muscle fibres thru the entire range of motion.
That's the outline & basic principles. If you wanted a sample run thru, I can post it. I just didn't want to run another long, long response & put you to sleep!
I am not really sure what you would categorize it as, if anything, except hard, intense training based on basic/complete movements with some altered movements to really stretch the muscle & get a more intense training of the muscle.
I hope this explains some of it Stevce, if you want any details, I would be happy to post them.
Regards,
Deanna
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Deanna Panting
Former Pro Bodybuilder
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stevce
Olympia Level
Offline
Posts: 255
Natural Born Ironager
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Thats fine Deanna thanks for the help.
I only used 21s for biceps i'll give it a go for other body parts.
Cheers!
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Deanna Panting
Global Moderator
Olympia Level
Offline
Gender:
Posts: 1809
Natural Born Ironager
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Hi Finnegan,
Again... apologies for my delay here.
I'll give you a chest/shoulder/tricep workout out of my training book from the 1985 Pro Worlds. I am not sure if these are the details you meant so feel free to let me know.
There is really not much revolutionary here... I always believed in very basic movements but really concentrating on the form & the intensity was insane for the most part. I burned thru a number of training partners over those years (when I actually trained with someone because most of the time, as I do now, I trained alone).
The other interesting thing I had forgotten was the rediculously low calories i was on to lean out. I was getting weekly hydro-static fat tests to make sure I was not losing muscle & entered the '85 Pro Worlds at a bodyfat of 4.8%... no, not Clarence Bass loevels but for a 20 year old girl it was ok. I had been measured in the 3%'s the year before during my amature competing season.
My daily calories were in the 500-700 calories range with 1 1/2hrs - 2hrs on the bike each day to help in fat loss (no "fat burner" supplements in those days & don't know if I would have taken them anyway as. Not much of anything back then really (I hated eggwhites forever after this!) only really bad, chalky protein powder and, Mark Saranchuk's favourite, dessicated liver tablets (yuck).
So it was little food & LOT'S of work & not much else!
Also, this was at a bodyweight of 153lbs, I competed at 148.
Now... on the a basic workout (I would alternate most of the exercises every second workout)
They are listed as: set/rep/weight (lbs)
chest:
Flat Barbell Bench: (warm up sets first)
1/10/152 - 2/6/176 - 3/1/215 - 4/1/237 (PB that day) - 5/3/215 - 6/7/176
Close Grip Barbell Bench:
1/10/135 - 2/9/135 - 3/9/95 - 4/9/95 (last 2 sets concentrating on squeezing the reps=less weight)
Incline Dumbell Flyes:
1/9/40 - 2/8/40 - 3/8/40 - 4/6/40
Dumbell Pullovers:
1/10/55 - 2/10/55 - 3/8/55 - 4/7/55
Dips superset with widegrip pushups with own weight only:
1/8 & 9 - 2/8 & 8 - 3/7 & 6 - 4/5 & 6
Shoulders:
Machine Side Lateral Raises:
1/12/4plates - 2/9/5pl - 3/8/5pl - 4/8/5pl
Machine Rear delts:
1/10/3pl - 2/8/3pl - 3/8/3pl - 4/7/3pl
Giant-Set of Dumb. Front raises/side laterals/bent over rear delt flyes:
1/8each/30lb - 2/8/30 - 3/8/30 - 4/8/30
Triceps:
lying Barbell Tricep Extension:
1/10/45 - 2/10/45 - 3/10/45 - 4/9/45
Rope/pulley pushdowns:
1/9/40 - 2/9/40 - 3/8/40 - 4/7/40
Reverse Grip Pulley:
1/10/40 - 2/9/40 - 3/9/40 - 4/9/40
Abs/calves done later in the day after 1 1/2hours on the bike
I hope this is some of the info you were talking about Finnegan. As you can see... pretty basic. My notes showed I was dead at the end & kept the intensity really high with short rests between.
Regards,
Deanna
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Deanna Panting
Former Pro Bodybuilder
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Keep on posting. 
I don't know how you did it!? And those weights are great! ESPECIALLY on that diet. Just being conscious is an accomplishment on so little food. 
