Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: Ursus on November 09, 2009, 04:29:44 PM
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Give me some of your wisdom. I am dying to hit this by the end of the year.
Should I ditch incline DB for barbell?
I am benching 1x week on a 4 day split. Chest/tris, back/bis shoulders and legs.
Should I work on reps or weight?
Advices please
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no thumbs grip, when maxed out add dbol and tren :D
anyone here bench that natural? without weighing 400lbs...
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Stay natural, and you can achieve anything.
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Mesomorph posted a vid of him benching it. he is 215ish I think. I am 243lbs now - desperate to get it!
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I am a 190 lb twink, I have no say in this matter.
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Stay natural, and you can achieve anything.
Hi Hulk Hogan.
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Mesomorph posted a vid of him benching it. he is 215ish I think. I am 243lbs now - desperate to get it!
what are you getting now and for how many reps?
405 is alot of weight!!
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I know a 190-5 guy who could bench 400lbs. he had tiny short arms though.
In Ireland we use Kg. A plate and the Bar is 20kg/44lbs rather than 45lbs/20.4kg
So a 4 plate bench would be 396lbs or 180kg. On a good day I can bench 140kgx8
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My advice is stretch a lot (AFTER every workout), work up til you handle 315 like it's cake then start adding slowly. Never go for 1 rep maxes and build your core through compound lifts for REPS.
But my real advice is lose the goal, it's meaningless.
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I know a 190-5 guy who could bench 400lbs. he had tiny short arms though.
In Ireland we use Kg. A plate and the Bar is 20kg/44lbs rather than 45lbs/20.4kg
So a 4 plate bench would be 396lbs or 180kg. On a good day I can bench 140kgx8
I'm one of those guys. I was 194 lbs when I tore my pec on my 3rd rep with 440 lbs. No BS but I don't expect to be believed one bit. I was not natural though.
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3 plates a side is 140kg WOuld you maybe suggest multiple sets with 140kg and maybe 1 dropset fo 120kg Addinga rep here and there where I can?
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I know a 190-5 guy who could bench 400lbs. he had tiny short arms though.
In Ireland we use Kg. A plate and the Bar is 20kg/44lbs rather than 45lbs/20.4kg
So a 4 plate bench would be 396lbs or 180kg. On a good day I can bench 140kgx8
i thought it was the same... the american weights weigh the same just that they name them 45 because 44 is just odd....
Most weights are made in sweden and finland, same weights they just change the numbers?? that's what i always thought
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3 plates a side is 140kg WOuld you maybe suggest multiple sets with 140kg and maybe 1 dropset fo 120kg Addinga rep here and there where I can?
i think the best way is to do 4x4 with the same weight and try to increase with a 3-6lbs plate every or every other week
150kg 4 reps
do that for 4 sets and rest 5 min between sets and stretch. next week 152.5 or 155kg, and keep adding like that
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i think the best way is to do 4x4 with the same weight and try to increase with a 3-6lbs plate every or every other week
150kg 4 reps
do that for 4 sets and rest 5 min between sets and stretch. next week 152.5 or 155kg, and keep adding like that
Would it not be smarter to start lower like 140kg give me a run up. Also would you suggest that I just do my normal workouit as usual after? Also what is teh function of stretching?
re the plates: nah 20kg is a round number - 44lbs 45lbs is also a round number, just ahppens to be 20.4kg.
10kg =22lbs 15=33 20=44 25=55
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Give me some of your wisdom. I am dying to hit this by the end of the year.
Should I ditch incline DB for barbell?
I am benching 1x week on a 4 day split. Chest/tris, back/bis shoulders and legs.
Should I work on reps or weight?
Advices please
DUDE YOUR ON THE WRONG BOARD THERES NO POWER LIFTING ROUND IN BB ;D
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Give me some of your wisdom. I am dying to hit this by the end of the year.
Should I ditch incline DB for barbell?
I am benching 1x week on a 4 day split. Chest/tris, back/bis shoulders and legs.
Should I work on reps or weight?
Advices please
i hope you can acheive this brother
the most ive done while loaded up on creatine and protien powders was 365 for a bouncy 2 reps, i remember being stuck at this for a while and going heavy eventually messin up my shoulder and tendon pec insertion, thank goodness nothing permenant
IMO only go for something that heavey when you can do 365 for normal set of 10 with no bounce
why risk getting a weight u can barley get for one, why not get stronger at a lower weight 365 so you can go up to the massive 405 for 3-5 reps then stick with that till you can get it for 10 , then its safe to go higher?
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Would it not be smarter to start lower like 140kg give me a run up. Also would you suggest that I just do my normal workouit as usual after? Also what is teh function of stretching?
re the plates: nah 20kg is a round number - 44lbs 45lbs is also a round number, just ahppens to be 20.4kg.
10kg =22lbs 15=33 20=44 25=55
Do your normal warming up first maybe, bar 12reps - 60kg 4-6reps - 100kg 4-6 reps (and maybe 2 reps with 120kg if necessary)
then 4 worksets with the max amount of weight you can handle and still be able to do 4 reps. if your max 4 rep is 150kg there is no point in starting with 140 if 4 reps is "easy" with that weight.
And you definitely will NOT be able to do your normal workout after, you exchange your normal pressing exercises for this.
Stretching is very important, especially with such heavy weights and huge loads (4 reps) it will make your chest stronger/better too, kinda hard to explain how.
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Gain 15 pounds. it's that simple.
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i hope you can acheive this brother
the most ive done while loaded up on creatine and protien powders was 365 for a bouncy 2 reps, i remember being stuck at this for a while and going heavy eventually messin up my shoulder and tendon pec insertion, thank goodness nothing permenant
IMO only go for something that heavey when you can do 365 for normal set of 10 with no bounce
why risk getting a weight u can barley get for one, why not get stronger at a lower weight 365 so you can go up to the massive 405 for 3-5 reps then stick with that till you can get it for 10 , then its safe to go higher?
Good points Falcon. Maybe I should be aiming for 315x10 rather than 405x1.
About starting with 150kg x 4 bobby - In all liklihood I would get 1 MAYBE 2 sets fo 4 max!
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the most ive done while loaded up on creatine and protien powders was 365 for a bouncy 2 reps,
how much whey, and how much creatine per day, Falcon? thanks
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Get the right spotter ;)
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Start to use supplements.
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Smith. Machine.
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Workboots, cutoff jean shorts, and a sleeveless flannel shirt should do the trick 8)
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do you ever do heavy negatives? they are great for building strength.
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Ok, here is one way:
Do bench 3 times a week. Monday, Wednesday, Friday for example. Aim for 100 reps per week, no matter what reps you use. I would use something between 3 to 5, mostly. Start with easy weight, 225 for example, and increase weight for about 10 pounds a month or something, go by feel. First increase reps, then weight. This isn't a fast remedy, but longer plan.
Then there could be short periods when you do assistance only. I have no idea if this could work though. ;D
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all u need brah
(http://www.musclepacked.com/images/products/anabol.jpg)
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do you ever do heavy negatives? they are great for building strength.
I like this idea.
LOL @ right spotter and smith machine
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Personally I got the most out of lower rep/high set, stuff like 10 x 3. Start at like 80-85% of your 1 rep max, and just add a couple of kilos a week to the bar till you get bored. It's boring, but I figure the old fellows had it right, if you want to get better at the press, then press.....
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i am planning to bench 4 plates a side within the next month. ive never attempted it. last week i benched 3 plates a sdie + one 25lb a side with a 55lb bar..so 375.. got it twice..
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Good points Falcon. Maybe I should be aiming for 315x10 rather than 405x1.
About starting with 150kg x 4 bobby - In all liklihood I would get 1 MAYBE 2 sets fo 4 max!
if that is the case, you do 140kg for 4 sets...150kg was just an example
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Roger that!
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i am planning to bench 4 plates a side within the next month. ive never attempted it. last week i benched 3 plates a sdie + one 25lb a side with a 55lb bar..so 375.. got it twice..
what's your arms measuring these days??
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what's your arms measuring these days??
not sure, but around 18 i guess. ripped they wouldnt be more than 16-17. although thats cuz i dont do anything that will build my biceps, since they naturally overpower my triceps.. i do lots of heavy tri work, and just do a few high rep shaping movements for bi's (like front double bicep curls using the pulleys) .. so if i hit them hard my arms would grow an inch quickly..
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not sure, but around 18 i guess. ripped they wouldnt be more than 16-17. although thats cuz i dont do anything that will build my biceps, since they naturally overpower my triceps.. i do lots of heavy tri work, and just do a few high rep shaping movements for bi's (like front double bicep curls using the pulleys) .. so if i hit them hard my arms would grow an inch quickly..
LOL ;D
that's so stupid,,, that's like saying if i wanted to become a millionaire id do it pretty easy, but i'd rather be poor...
you do train for bodybuilding, what reason could there possibly be that you don't want your arms to grow ???
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I hate doing biceps teh most.
I have started doing them though. When I do biceps I think 'Groink' (no homo)
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crazy,,, biceps are the funnest 8)
yeah budday
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Kevin Levrone will teach you how 8)
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do you ever do heavy negatives? they are great for building strength.
I tend to stay away from negative people, but thanks for your imput.
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LOL ;D
that's so stupid,,, that's like saying if i wanted to become a millionaire id do it pretty easy, but i'd rather be poor...
you do train for bodybuilding, what reason could there possibly be that you don't want your arms to grow ???
if you knew anything about training u can easily gain an inch worth of pump in a workout and look remarkably improved for less than a day
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beause im blessed with good genetics for biceps and i know that the second i train em heavy they will grow disporportionate to my triceps.. and i hate being unbalanced... and i prefer larger triceps to biceps anyways... so i train my triceps like crazy and just do a little for my biceps..after about a year of doing this, with the occasional heavy bicep day, now my arms are getting proportional.. i still have good biceps though..
plus another thing i notice is that when i trained my biceps hard, they would try to help during my back workouts. now that i leave them alone, they dont try to contract during back movements, which allows me to put more weight on the lats, and they have ben growing better because of it.
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Good points Falcon. Maybe I should be aiming for 315x10 rather than 405x1.
About starting with 150kg x 4 bobby - In all liklihood I would get 1 MAYBE 2 sets fo 4 max!
no point in risking injury for getbiggers
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Wise words falcon.
I only gain around half an inch or so on my arms when I get them pumped. Seems everyone gets an inch but me :-\
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Don't forget speed. Most guys just keep piling the weight on, and there rep speed inevitably slows down. Do 1 extra bench session a week at 45-50% of your max, low reps, 1-3, at 4-5 sets. And just concentrate on explosive reps, aiming for 3 reps a second. This greatly enhances your ability to keep constant speed from beginning to end of the rep spectrum. Google westside barbell training for further guidance.
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i thought it was the same... the american weights weigh the same just that they name them 45 because 44 is just odd....
Most weights are made in sweden and finland, same weights they just change the numbers?? that's what i always thought
errr..no. you thought wrong.
this is one of the stupidest things ive heard of. imagine stacking a bunch of 10lb on a military press on one side, and teh same number of "5s" on the other. 5 being 5 kg and 10 being 10lb. lets say you have 5 per side...
and so on.
stamping the weights a lb more or less here and there is well,..theres a thread already at GB about stupid americans.
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Up the dose and calories.
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need more retard strength. eat tuna everyday?
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Im going to have some tuna bread and tea now before bed lol
Edit - optend for a shake instead. house will stink of tuna
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do you ever do heavy negatives? they are great for building strength.
This, the only way to push heavy weights is to get your body used to pushing heavy weights.
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Give me some of your wisdom. I am dying to hit this by the end of the year.
Should I ditch incline DB for barbell?
I am benching 1x week on a 4 day split. Chest/tris, back/bis shoulders and legs.
Should I work on reps or weight?
Advices please
each session try to add 1,25 kg plate aside, what ive also noticed my weak grip prevents me if i try too hard, big forearms are essential for a big bench
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Workboots, cutoff jean shorts, and a sleeveless flannel shirt should do the trick 8)
LOL you forgot add, Hi Vis vest
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beause im blessed with good genetics for biceps and i know that the second i train em heavy they will grow disporportionate to my triceps.. and i hate being unbalanced... and i prefer larger triceps to biceps anyways... so i train my triceps like crazy and just do a little for my biceps..after about a year of doing this, with the occasional heavy bicep day, now my arms are getting proportional.. i still have good biceps though..
plus another thing i notice is that when i trained my biceps hard, they would try to help during my back workouts. now that i leave them alone, they dont try to contract during back movements, which allows me to put more weight on the lats, and they have ben growing better because of it.
no such thing as overdeveloped biceps :D
(http://www.razor-gator.com/arnold_schwarzenegger.jpg)
(http://mm.guy.jpg)
(http://img269.imageshack.us/img269/8914/colemanronnie180tc.jpg)
(http://lh5.ggpht.com/_BUP_o7UyQYw/RrQ0PQ3XCGI/AAAAAAAAB0s/SvKEbo2opD0/Bodybuilding+30.jpg)
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errr..no. you thought wrong.
this is one of the stupidest things ive heard of. imagine stacking a bunch of 10lb on a military press on one side, and teh same number of "5s" on the other. 5 being 5 kg and 10 being 10lb. lets say you have 5 per side...
and so on.
stamping the weights a lb more or less here and there is well,..theres a thread already at GB about stupid americans.
the difference for one plate is 1 pound if they do weigh different and not just a name
5 5kg plates = 25kg or 55lbs
5 10lbs plates = 50lbs or 22.7kg
difference isn't huge, so why not just "rename" them to closest possible number.....
would you notice a difference picking up a 45 and then a 20kg? a 0.1lbs/0.4kg difference...
I'm not saying this is what they are doing, i'm saying it's a possibility and no one would be the wiser.
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You are gonna need 4 days and at least 72 hours between speed work and ME work. Then you are gonnahave 2 back/shoulder days.
Day one: Max Effort Bench
Week one ~ Full range raw bench with bands(preferably purple) work upto a one rep max go until you miss should take about 10 sets
~ DB skullcrushers 4 sets of 12 HEAVY!!!!!!
****DONE****
Week Two ~ Floor Preeses raw work upto one rep max go til miss should take about 10 sets
~ Close grip bench press 4 sets of 12 HEAVY!!!!
*****DONE*****
Week Three ~ 3 board presses you can go straight weight or use bands your choice
work upto a one rep max go until you miss should take about 10 sets
~ pushdowns 4 sets of 12 heavy!!!!!
*****DONE*****
Week four ~ Do some shirt work put on the shirt work your way down with boards til you get a full range bench. Go until you miss full range
~ DB tricep presses keep palms facing the body and press with the tris
do 4 sets of 12
*****DONE******
After you make it to week 4 start back over at week one and try and set PR's in all of your lifts. Document all of your ME work so you know what you did on what exercise so you can always try to beat it.
Day Two: Shoulders and Back
Lat Pulldowns ~ 2 warmups 4 working sets of 10-12 HEAVY!!!!
One Arm Dumbell Rows ~ 4 sets of 6-10 HEAVY!!!!!
1/2 rack pulls ~ 4 to 6 sets of 3-6 reps BUT REAL HEAVY!!!!!!
Dumbell High Shrugs ~ 4 to 6 sets of 12 (high shrugs just means bending the elbow the weight can be brought up even higher for more of a trap squeeze)
Rear Delt raises ~ 4 sets of 12
*****DONE*****
Day Three: Dynamic Bench day
Bench with mini bands ~ 10 sets of 3 reps fast as possible with good form( 3 reps in 3 seconds is basic principal ) Use 50% of one rep max so you got 450 bench the bands will add 50 pounds you will need 175 pounds on the bar.
Tricep exercise ~ choose any from ME day or do something else but HEAVY!!!!
Day Four: Shoulders and Back
Latt Pulldowns ~ same as above
Seated rows ~ 4 sets of 10-12 HEAVY!!!!!!
Rear Delt Raise ~ same as above
Barbell Shrugs ~ 4 sets of 12 HEAVY!!!!! and tilt head down and do not roll straight up and down no rolling!!!
Face Pulls ~ like a Lat pulldown but pull to the face and use rear delts and traps to squeeze the bar. 4 sets of 12
Hammer Curls ~ 3 sets to Burn Out
That is it nothing fancy smancy just keep a journal on your training and always try for a PR on ME days.It may not seem like alot but it is trust me thisis almost to a T on what we do at Westside. When your bench goes up in Contest adjust your % on your Dynamic work. Do this for three 4 week long cycles and let me know how it goes.
this routine was given to me by Mike Wolfe and he helped me throughout
the results you have seen on video
good luck
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You are gonna need 4 days and at least 72 hours between speed work and ME work. Then you are gonnahave 2 back/shoulder days.
Day one: Max Effort Bench
Week one ~ Full range raw bench with bands(preferably purple) work upto a one rep max go until you miss should take about 10 sets
~ DB skullcrushers 4 sets of 12 HEAVY!!!!!!
****DONE****
Week Two ~ Floor Preeses raw work upto one rep max go til miss should take about 10 sets
~ Close grip bench press 4 sets of 12 HEAVY!!!!
*****DONE*****
Week Three ~ 3 board presses you can go straight weight or use bands your choice
work upto a one rep max go until you miss should take about 10 sets
~ pushdowns 4 sets of 12 heavy!!!!!
*****DONE*****
Week four ~ Do some shirt work put on the shirt work your way down with boards til you get a full range bench. Go until you miss full range
~ DB tricep presses keep palms facing the body and press with the tris
do 4 sets of 12
*****DONE******
After you make it to week 4 start back over at week one and try and set PR's in all of your lifts. Document all of your ME work so you know what you did on what exercise so you can always try to beat it.
Day Two: Shoulders and Back
Lat Pulldowns ~ 2 warmups 4 working sets of 10-12 HEAVY!!!!
One Arm Dumbell Rows ~ 4 sets of 6-10 HEAVY!!!!!
1/2 rack pulls ~ 4 to 6 sets of 3-6 reps BUT REAL HEAVY!!!!!!
Dumbell High Shrugs ~ 4 to 6 sets of 12 (high shrugs just means bending the elbow the weight can be brought up even higher for more of a trap squeeze)
Rear Delt raises ~ 4 sets of 12
*****DONE*****
Day Three: Dynamic Bench day
Bench with mini bands ~ 10 sets of 3 reps fast as possible with good form( 3 reps in 3 seconds is basic principal ) Use 50% of one rep max so you got 450 bench the bands will add 50 pounds you will need 175 pounds on the bar.
Tricep exercise ~ choose any from ME day or do something else but HEAVY!!!!
Day Four: Shoulders and Back
Latt Pulldowns ~ same as above
Seated rows ~ 4 sets of 10-12 HEAVY!!!!!!
Rear Delt Raise ~ same as above
Barbell Shrugs ~ 4 sets of 12 HEAVY!!!!! and tilt head down and do not roll straight up and down no rolling!!!
Face Pulls ~ like a Lat pulldown but pull to the face and use rear delts and traps to squeeze the bar. 4 sets of 12
Hammer Curls ~ 3 sets to Burn Out
That is it nothing fancy smancy just keep a journal on your training and always try for a PR on ME days.It may not seem like alot but it is trust me thisis almost to a T on what we do at Westside. When your bench goes up in Contest adjust your % on your Dynamic work. Do this for three 4 week long cycles and let me know how it goes.
this routine was given to me by Mike Wolfe and he helped me throughout
the results you have seen on video
good luck
What did you put up at your strongest, Sev?
I remember you were pretty strong
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What did you put up at your strongest, Sev?
I remember you were pretty strong
I only have 405 x 3 on video although I did more years ago at a heavier weight. Funny thing, I did this video while melting down to prove squadfather I am the real shit lol
Wolfie helped me for free with diet too ( read "how to eat as many calories as possible )
For those who don't know he had a top 10 bench in the world
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I only have 405 x 3 on video although I did more years ago at a heavier weight. Funny thing, I did this video while melting down to prove squadfather I am the real shit lol
Wolfie helped me for free with diet too ( read "how to eat as many calories as possible )
For those who don't know he had a top 10 bench in the world
That's some good shit right there. BIG weight considering you were what....215-220 there?
I'm over 250 and I can get one HARD rep with 405.
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That's some good shit right there. BIG weight considering you were what....215-220 there?
I'm over 250 and I can get one HARD rep with 405.
that's cause you are natural... if you would get on teh juice your bench will skyrocket ;D
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Wise words falcon.
I only gain around half an inch or so on my arms when I get them pumped. Seems everyone gets an inch but me :-\
At least your arms are pump-wise in tune with your penis... 8)
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Goudy,here`s an article I wrote.......adjust poundages to suit your needs.
http://www.bodybuilding.com/fun/wescott1.htm
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Give me some of your wisdom. I am dying to hit this by the end of the year.
Should I ditch incline DB for barbell?
I am benching 1x week on a 4 day split. Chest/tris, back/bis shoulders and legs.
Should I work on reps or weight?
Advices please
use smaller plates 5's sound about right. nyuk 3x
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I think i could have gotten around 350ish at a body weight of 205 before I hurt my shoulder I was getting 295 for 7 or 8 on my 3rd work set.
I felt that doing BB inclines actually helped my flat bench goudy, shoulder presses, dips, close grips I think would help as well.
youve been working out a while bro you probably know what needs to be done it might take some time I dont know where youre at max wise right now but I wouldnt rush it from somebody who has a shoulder injury the last thing you want is to hurt yourself and limit your workouts b/c you were in a hurry to hit a certain number.
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I can hit 415 maybe 425 on a good day and i weigh 205 , never touched juice
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Maxing out is idiotic.
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Maxing out is idiotic.
whats up bastino, weather been prety sweet lately eh 8)?
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Nothing wrong with trying to max out as long as you do it safely and take your time. What is your current 1RM? How much do you currently weight? 405 natural for sure is obtaniable with decent genetics.
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Maxing out is idiotic.
Not really.
As long as your are sensible and have a couple of good spotters who know what they and you are doing, it should be fine.
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Leave the bench for four weeks and do heavy flat dumbell presses
also one day after not benching formonths and just doing exclusively dumbell I was benching felt good so I kept going up till I hit 405. Dumbells are waay harder But I've never ben a guy who was overly preoccupied with my bench figures right now I couldn't even tell you my max. Even though I know it's between 405 - 420.
Anyway what I would say is
no benching for a while
no maxing on bench
more heavy Flat dumbell work
mes
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Leave the bench for four weeks and do heavy flat dumbell presses
also one day after not benching formonths and just doing exclusively dumbell I was benching felt good so I kept going up till I hit 405. Dumbells are waay harder But I've never ben a guy who was overly preoccupied with my bench figures right now I couldn't even tell you my max. Even though I know it's between 405 - 420.
Anyway what I would say is
no benching for a while
no maxing on bench
more heavy Flat dumbell work
mes
Can you give an example of one of your dumbell workouts including warmups ??
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I only have 405 x 3 on video although I did more years ago at a heavier weight. Funny thing, I did this video while melting down to prove squadfather I am the real shit lol
Wolfie helped me for free with diet too ( read "how to eat as many calories as possible )
For those who don't know he had a top 10 bench in the world
He is still in your head :D
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Can you give an example of one of your dumbell workouts including warmups ??
here is a link to a thread with videos showing my entire dumbell workout
http://www.getbig.com/boards/index.php?topic=285146.0
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here is a link to a thread with videos showing my entire dumbell workout
http://www.getbig.com/boards/index.php?topic=285146.0
damn! very very strong!! is your first warmup set the 90s ? you don't do any other warming up?
What do you shoulder press?
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I did 410 in a meet 10 years ago...wow, ten years, I now suddenly feel older! Anyway, I tore my labrum in 04 and after getting it repaired I might have benched 10 times in the last five years. It just doesn't feel right in my shoulder so I use primarily dumbbells and some Hammer equipment. I was stronger when I benched a lot but my chest is bigger from using dumbbells. Don't even know if I can bench 315 anymore but I know my shoulder and elbows feel better.
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damn! very very strong!! is your first warmup set the 90s ? you don't do any other warming up?
What do you shoulder press?
I've never really Max out on shoulders not a shoulder guy best poundages 225 for 8-10 and 130db for a few reps
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Lots of great advice in this. Gonna have to sift my way through it all!
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I've never really Max out on shoulders not a shoulder guy best poundages 225 for 8-10 and 130db for a few reps
sounds pretty good! most i have gotten is 12 reps with the 110s the weird thing is, my chest isn't much stronger. i can get like 7-8 reps with the 120s at most!
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That's where we are different my chest is way stronger than my delts just never been a strong shoulder guy