Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: cephissus on March 07, 2011, 06:20:42 PM
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I haven't been here long, but so far Che, Groink, and Bench have piqued my interest more than any others when it comes to training. I would also ask GH15 but there's no need after First Blood's great thread
(http://www.getbig.com/boards/index.php?PHPSESSID=bbdaaf13f5d9554b2068a960ab412825&topic=356194.0).
These guys often chime in briefly in the training related threads, and it's always interesting, but I want to hear more. If any of you are willing, would you please take the time to share some of your heard-earned and well-utilized training knowledge with the rest of us? I don't know where this thread will go, or if it will even take off at all, but I'd be satisfied and consider it a success if you were just kind enough to post the following:
Brief summary of training principles that you follow, ie training philosophy:
Very brief training history, if you feel like it:
Brief description of a typical chest, back, arms, legs, shoulders, and abs workout, including exercises, sets/reps, and all that programming stuff, as well as anything else you think is important:
Very brief description of diet principles for cutting / bulking:
Brief description of cardio:
You don't have to follow this format or anything -- whatever you want to share would be fine, I just thought it might be helpful to clarify what I'm looking for. Of course, no one's making you contribute at all, but it would be greatly appreciated by me and, I'm sure, plenty of others!
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The key to gaining good size over the years is moderation. Train your ass off 5 days a week and only run juice during a couple months during the winter, and maintain the size with proper routine and training consistently after you go off. Creatine is essential for maintaining this mass. This way you can add size in slow increments and not have to worry about ruining your body with drug abuse. Then, after you've put on some decent size and a few years in the gym you can go around internet boards telling kids your a natty, when really your just clean 10 months of the year.
After about 10 years of this you will have a pretty permanent foundation that can be maintained with only 100g of protein and 3/4 days a week in the gym just doing basic compound lifts to stay large and strong. Keep the cosmetic training and exercises for when you stick the hormones in your ass.
The most important thing is relentlessly telling getbiggers you a natty when your really a liar.
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brief pic of each of these muscle gods b4 we follow any advices
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pics are fine, just remember not to include prime cuts legs. you muscle woshipers will be let down.
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bump
:'(
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bump
:'(
Sorry ma man but I don't know much about working out ,for lifting advice I would go with TBombz , diet Johnny Falcon , benching/sub7 dj181.
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falcon is actually someone who really gets it...he may be a crazy meth head...but he understands the key element...and that is erase the mental blocks of training...
all this cookie cutter shit you see in the mags?....stop it...do your own thing....drop conventional bb wisdom, and see what works for you....and work on making your mind stronger, and your body will follow...
bench
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Thanks bench, great advice!
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falcon is actually someone who really gets it...he may be a crazy meth head...but he understands the key element...and that is erase the mental blocks of training...
all this cookie cutter shit you see in the mags?....stop it...do your own thing....drop conventional bb wisdom, and see what works for you....and work on making your mind stronger, and your body will follow...
bench
"all this cookie cutter shit you see in the mags?....stop it...do your own thing....drop conventional bb wisdom, and see what works for you....and work on making your mind stronger, and your body will follow..."...Well said my friend !!
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falcon is actually someone who really gets it...he may be a crazy meth head...but he understands the key element...and that is erase the mental blocks of training...
all this cookie cutter shit you see in the mags?....stop it...do your own thing....drop conventional bb wisdom, and see what works for you....and work on making your mind stronger, and your body will follow...
bench
what does that mean? like try your own thing that has zero connection to any normall training regimin?
Also is it true that you NEVER count reps? I tried it and it was harder, the counting kind of puts you into a trance, and not doing it hurts more :'(
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what does that mean? like try your own thing that has zero connection to any normall training regimin?
Also is it true that you NEVER count reps? I tried it and it was harder, the counting kind of puts you into a trance, and not doing it hurts more :'(
the amount of reps doesnt matter...if i can still push the bar, i will keep pushing the bar...counting reps is a mental block you need to get rid of...just grit your teeth, tune out, and go...
bench
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whatever bench puts out there = listen and learn.
I've learned a lot from the man..
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whatever bench puts out there = listen and learn.
I've learned a lot from the man..
and i learned most of my shit from my long time workout partner...i need to get that guy to post on here....
bench
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and i learned most of my shit from my long time workout partner...i need to get that guy to post on here....
bench
That would be awesome...
even mistakes I made.. just recently... just to asked bench and get a "I could've told you not to do that ;D.."
so listening even more now ;D
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That would be awesome...
even mistakes I made.. just recently... just to asked bench and get a "I could've told you not to do I that ;D.."
so listening even more now ;D
i did a lot of dumb ass shit in my day....so let my dumb ass shit be your lesson ;D
bench
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One thing that stuck out to me, bench, was how you say you do 30-50 reps on your first set. I've been doing this and it really helps me get a good pump, especially for shoulders!
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One thing that stuck out to me, bench, was how you say you do 30-50 reps on your first set. I've been doing this and it really helps me get a good pump, especially for shoulders!
gotta warm up...might as well make sure you are warmed up with some reps...
bench
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Thank you che ma man ;) In fact my sub-7 quest will be starting in a few days, and I will document it here on the training log board with photo updates each and every week, and the sub-7 level will be achieved within 4 weeks time FACT
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gotta warm up...might as well make sure you are warmed up with some reps...
bench
Do you do bigger jumps in weight?
Like for deads I just start slapping on 45's I don't even think of adding anything else until I get up to work set weight.
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One thing that stuck out to me, bench, was how you say you do 30-50 reps on your first set. I've been doing this and it really helps me get a good pump, especially for shoulders!
Cephissus from reading your posts i have come to the conclusion that you don't train hard enough for Fear of over training..
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Do you do bigger jumps in weight?
Like for deads I just start slapping on 45's I don't even think of adding anything else until I get up to work set weight.
its a little different for me because i do heavy day, followed by light/rep with the same movements, and assistance movements..
so on my heavy day i just slap on plates until i can no longer pick up, or press the bar like you do...
but the next day it goes like this...lets say i am doing squats
i will do a shitload with the bar
95lbs x ?
135lbs x ?
185lbs x ?
225lbs x?
and then i will do 225lbs as many sets as i need to until i want to leave, or move on to the next movement..
bench
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its a little different for me because i do heavy day, followed by light/rep with the same movements, and assistance movements..
so on my heavy day i just slap on plates until i can no longer pick up, or press the bar like you do...
but the next day it goes like this...lets say i am doing squats
i will do a shitload with the bar
95lbs x ?
135lbs x ?
185lbs x ?
225lbs x?
and then i will do 225lbs as many sets as i need to until i want to leave, or move on to the next movement..
bench
So you do squats 2 days in a row? ;D
Thats pretty hardcore
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So you do squats 2 days in a row? ;D
Thats pretty hardcore
i do everything like that...heavy day, followed by a light day
heavy day the highest number of reps i do is likely around 10...then work my way down to 1...then the next day do it for reps, and speed...and work the assistance/support muscles..
its not hardcore at all...most olympic lifters do it the same way....just give your self plenty of rest, and eat..
bench
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i do everything like that...heavy day, followed by a light day
heavy day the highest number of reps i do is likely around 10...then work my way down to 1...then the next day do it for reps, and speed...and work the assistance/support muscles..
its not hardcore at all...most olympic lifters do it the same way....just give your self plenty of rest, and eat..
bench
Do you do a split, or full body?
like would you do chest+back heavy, chest+back light legs heavy, legs light
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its a little different for me because i do heavy day, followed by light/rep with the same movements, and assistance movements..
so on my heavy day i just slap on plates until i can no longer pick up, or press the bar like you do...
but the next day it goes like this...lets say i am doing squats
i will do a shitload with the bar
95lbs x ?
135lbs x ?
185lbs x ?
225lbs x?
and then i will do 225lbs as many sets as i need to until i want to leave, or move on to the next movement..
bench
So what makes you stop at 225? Is it a certain percentage of your max?
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Do you do a split, or full body?
like would you do chest+back heavy, chest+back light legs heavy, legs light
heavy day as of now is
bb shoulder press
incline press bb
flat bench bb
then light day is the same...but i usually replace flat with dips...and do support muscle, usually supersetted in with the main movement listed above..
then sled day
then heavy day
squats
deads
flat bench, or weighted dips
on light day here i usually replace squats with front squats.....i also do support movements..
by support/assistance movements i mean lat pulldowns/pull ups..tri's, bi's...rear delts...shit like that..
bench
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So what makes you stop at 225? Is it a certain percentage of your max?
nah...i went heavy as possible the day before...so i dont really feel i need to go heavier than that...plus, i am going for reps, and speed..so 225 is just a good weight for me on that day..
bench
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cephissus
Can you provide a glimpse of what your diet looks like? stats? etc..I've seen your pics.
What does your training split looks like etc, sets, days a week etc.?
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nah...i went heavy as possible the day before...so i dont really feel i need to go heavier than that...plus, i am going for reps, and speed..so 225 is just a good weight for me on that day..
bench
When you do speed reps, do you go higher rep also or stay a bit lower? I like to keep my reps lower even doing speed reps.
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cephissus
Can you provide a glimpse of what your diet looks like? stats? etc..I've seen your pics.
What does your training split looks like etc, sets, days a week etc.?
Absolutely. I'm "working" right now, so I'll post all of this stuff in a little bit.
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When you do speed reps, do you go higher rep also or stay a bit lower? I like to keep my reps lower even doing speed reps.
yeah...i never lock out on speed/rep day....constant tension...
bench
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yeah...i never lock out on speed/rep day....constant tension...
bench
Read the question again Bench
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Read the question again Bench
bench doesn't like long answers
This is the most knowlege we've managed to squeeze out of him in years ;D
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Without Tbombz this thread is worthless.
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cephissus
Can you provide a glimpse of what your diet looks like? stats? etc..I've seen your pics.
What does your training split looks like etc, sets, days a week etc.?
You said you think I don't train hard for fear of overtraining. This is almost true. Over the 7.5 years I've been lifting, probably about the last year I haven't trained very hard, because I physically couldn't. The rest of it I trained as hard as anyone.
Recently I took a step back, as you probably know if you've been following my posts. It was partially thanks to getbig. I was finally able to give up my bodybuilding neurosis and tone it down a little. And of course, since doing so, I've learned more than I had in the previous seven or so years I spent pointlessly abusing my body. I started dieting down, and cut my training to "maintenance" in an effort to lose weight. That was about three months ago and I've lost 30 lbs. So, with that said, I'll answer your question with what I'm currently doing.
Diet:
I eat 4 meals a day, about 40-60g protein, each meal, and the rest is somewhat balanced between carbs and fat. Probably more fat than carbs these days, but I started my diet with higher carb, lower fat. I don't think it matters much in the end. All my meals are between 600 and 800 calories, and I probably eat somewhere between 2800-3200 cals a day for the most part.
Meal 1: Cereal and milk with a scoop of protein in water.
Meal 2: Usually a banana/milk/peanut butter/protein powder shake. Lots of water.
Meal 3: Fish/Steak/Chicken tacos. This meal is somewhat high fat. Lots of water.
Meal 4: If it's a training day, this is 2c chocolate milk and 2 scoops protein powder. Otherwise it's usually two peanut butter english muffins and a scoop of protein in water.
So far this diet has worked like a charm, although my body feels empty and weak all the time. Anyway I haven't really lost any strength and I'm noticeably leaner.
Stats:
At my peak I was almost 260 at 6'3", very fat (you've seen the pics). This morning I was 226. Arms were 17.25 in, chest I don't know the highest was 49 in but that was years ago, thighs 26 in, calves 17.5 in, waist was 42 in! :o Actually I'm going to go measure it tonight... I'm guessing low thirties now.
Squat: 315 x 10, never could squat.
Dead: 455 x 1 -- just did this last week for 2x bw.
Bench: 320 x 1 -- bench was always my best lift but I fucked my shoulders so this is as high as I ever got. I could probably beat this right now if I wanted.
Current Training:
Like I said before I'm just trying to maintain and take a step back as I re-evaluate my training and experiment like crazy. As such, I don't really have a solid routine for the first time in training history, but I usually end up doing something like this.
Monday -- Legs:
Squats: 10-15 sets. I work up in sets of less than 5 reps to a 3-5RM, then do another couple sets of high reps (10-20) to pump up.
Wide stance squats: I usually do RDLs for hamstrings, but I've been trying these out. Usually skip the heavy stuff and just do several sets of 10 or so.
Calf press (on leg press): I add a plate each set until I'm up to five plates a side, then I do about 3-4 sets of 10-20.
Wednesday -- Back / Biceps:
Deadlifts: 5-10 sets, usually less than 5 reps leading up to a 3-5RM.
Rows: A couple sets of ten or so.
Pullups: 3 sets wide grip, 2 sets neutral grip, 2 sets chins. Just whatever I can get.
Ez bar / BB / DB (whichever I feel like) curls: Ramp up a couple sets of 5-10 reps and then usually do a back off set of 10-20 reps at the end.
Friday -- Chest / Shoulders / Triceps:
Bench press: 10-15 sets, same as squats.
Overhead press: 10-15 sets, same as squats.
PJR press / EZ bar extensions / Close grip bench (whichever): couple sets of high rep sets.
Dips: 2-3 sets, whatever I can get
Overhead Rope extensions: Kind of hard to describe... just sort of a "finisher" movement with light weight and lots of reps.
Abs -- whatever, doesn't matter.
The thing is, only in the last couple of weeks have I really felt like I was able to squat / deadlift properly. I don't know if it's because I have minor scoliosis, a lower back injury from deadlifting, bad posture, weird nerves, just not knowing technique, or any of a dozen other problems but the neutral back position was never natural for me, and I've only just recently really learned it. This went on to affect EVERYTHING over the course of my training career, to the point where so many injuries piled up that I couldn't really train at all. I'm slowly reversing this though and climbing out of the abyss as I learn how to properly stabilize my back. My erectors and traps are pitifully underdeveloped... it's like they've never even been touched. But things are nevertheless starting to turn around for me.
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I haven't been here long, but so far Che, Groink, and Bench have piqued my interest more than any others when it comes to training. I would also ask GH15 but there's no need after First Blood's great thread (http://www.getbig.com/boards/index.php?PHPSESSID=bbdaaf13f5d9554b2068a960ab412825&topic=356194.0).
These guys often chime in briefly in the training related threads, and it's always interesting, but I want to hear more. If any of you are willing, would you please take the time to share some of your heard-earned and well-utilized training knowledge with the rest of us? I don't know where this thread will go, or if it will even take off at all, but I'd be satisfied and consider it a success if you were just kind enough to post the following:
Brief summary of training principles that you follow, ie training philosophy:
Very brief training history, if you feel like it:
Brief description of a typical chest, back, arms, legs, shoulders, and abs workout, including exercises, sets/reps, and all that programming stuff, as well as anything else you think is important:
Very brief description of diet principles for cutting / bulking:
Brief description of cardio:
You don't have to follow this format or anything -- whatever you want to share would be fine, I just thought it might be helpful to clarify what I'm looking for. Of course, no one's making you contribute at all, but it would be greatly appreciated by me and, I'm sure, plenty of others!
Hi shared gimmick of Che, Groink, and bench ;D
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:o
:D