Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: dj181 on April 19, 2013, 06:09:20 AM
-
i'm gonna try a little experiment with them and it will go something like this...
i need bis and chest so...
for bis i'll keep my rep range @ 6-10 while faithfully practicing progressive overload
and for chest i'll keep my rep range @ 15-20 again while faithfully practicing progressive overload
njflex, mr. n, and borracho have my pics so they will be judges for this little experiment of mine, if that will be cool for them 8)
and btw, if this thread would be more appropriate in the training logs section, the mods can just move it on over there, no problems, coz i wasn't sure to put it here or over there
-
i'm gonna try a little experiment with them and it will go something like this...
i need bis and chest so...
for bis i'll keep my rep range @ 6-10 while faithfully practicing progressive overload
and for chest i'll keep my rep range @ 15-20 again while faithfully practicing progressive overload
njflex, mr. n, and borracho have my pics so they will be judges for this little experiment of mine, if that will be cool for them 8)
and btw, if this thread would be more appropriate in the training logs section, the mods can just move it on over there, no problems, coz i wasn't sure to put it here or over there
15-20 too high on chest reps, 6-10 on those too.
-
15-20 too high on chest reps, 6-10 on those too.
agree lot of power fibers there to tap into with mod/heavy loads....6/12
-
15-20 too high on chest reps, 6-10 on those too.
yes man, i know that you FEEL this way, as you've said it to me MANY FUCKING TIMES
but you WILL NOT change my mind
i'm gonna do this experiment and we will see once and for all if you are right on not
so i ask you 3 dudes to judge this fairly and honestly, and i'll keep the strength and rep updates that go on with this here on this thread, and i'll most likely send out the update pics to y'all in 6 to 8 weeks 8)
this will be a cool and fun experiment, and i'm looking forward to it :)
-
yes man, i know that you FEEL this way, as you've said it to me MANY FUCKING TIMES
but you WILL NOT change my mind
i'm gonna do this experiment and we will see once and for all if you are right on not
so i ask you 3 dudes to judge this fairly and honestly, and i'll keep the strength and rep updates that go on with this here on this thread, and i'll most likely send out the update pics to y'all in 6 to 8 weeks 8)
this will be a cool and fun experiment, and i'm looking forward to it :)
HEY U DID GOOD,,I RECHECK THEM AGAIN FOR MORE IMPROVEMENTS,,AND SUPERDROL STILL GOING AS WELL..
-
HEY U DID GOOD,,I RECHECK THEM AGAIN FOR MORE IMPROVEMENTS,,AND SUPERDROL STILL GOING AS WELL..
thank you brother :)
and now you're gonna see even more and better improvements ;)
and as far as sdrol goes, yep i'm still on, but i lowered the dose a bit and i've gotten even better results (yeah, i know you won't believe it, but it's true)
these "better results" come mainly from my revised "dieting" practices, i believe
p.s. it's not all juice, it's a combo of juice, good diet, and effective training ;)
but there is one thing that must happen for this experiment to be taken seriously, and that is... my training loads MUST increase on all lifts and if they don't then i won't gain any size (at least that is my belief)
today i'll do my first pec workout with the new rep range and i'll post up my starting stats 8)
-
thank you brother :)
and now you're gonna see even more and better improvements ;)
and as far as sdrol goes, yep i'm still on, but i lowered the dose a bit and i've gotten even better results (yeah, i know you won't believe it, but it's true)
these "better results" come mainly from my revised "dieting" practices, i believe
p.s. it's not all juice, it's a combo of juice, good diet, and effective training ;)
but there is one thing that must happen for this experiment to be taken seriously, and that is... my training loads MUST increase on all lifts and if they don't then i won't gain any size (at least that is my belief)
today i'll do my first pec workout with the new rep range and i'll post up my starting stats 8)
WHAT ARE EXERCISES BEING DONE AND ARE U OPENING UP TO MORE STUFF,,,
-
I know a lot of you will disagree with me on this, but i didn't start to see serious changes to my pecs until i started training in the 10-20 rep range. I was a power lifter for many years and after that i was a huge fan of Max-OT in the 4-6 rep range. A few years ago i started doing presses and flyes in the 10-20 rep failure range and my chest has never looked better.
Just my opinion, chest has always been a weakness for me even though i am a very strong presser.
8)
-
thanks for the input Overload :)
and i'll answer your question here in a few nj, after i finish up my chest/ab training session 8)
-
nimrod king built a very good physique with higher reps......give it a shot and keep us up to date as far as your progress goes.
-
It won't work, why not 50 reps?
-
It won't work, why not 50 reps?
it WILL work, and i will PROVE it to you ;)
you know you can trust me and i'll say what i do and you will see the pics to show and prove my results 8)
i'm just curious which will work better... 15-20 reps on chest or 6-10 reps on bis, or maybe both
-
it WILL work, and i will PROVE it to you ;)
you know you can trust me and i'll say what i do and you will see the pics to show and prove my results 8)
i'm just curious which will work better... 15-20 reps on chest or 6-10 reps on bis, or maybe both
Ok then are marathon runners bigger than sprinters? We'll wait for the pics I have the previous ones so I can judge progress again.
-
Ok then are marathon runners bigger than sprinters? We'll wait for the pics I have the previous ones so I can judge progress again.
well dude, that's the point as i'm asking you 3 dudes to judge my progress or lack thereof
i can't say for sure what will happen but this will be an interesting experiment :)
-
allright just slammed my post workout meal of a shish-kebab on a stick and some watered down grapefruit juice... YUMMY ;D
so this here is my start pec/ab workout...
1. db bent-arm pullover=22kg (48.5lb) for 22 reps til failure, so next workout i will use 24kg (53lb)
2. weighted push-up with feet on bed and each hand on a chair (to get very deep reps)=bodyweight with 25 kg added (55lb) for 15 reps til failure, so next workout i'll use 25 kg once again
3. weighted crunch while holding plates in my hands, and hands are overhead to make it harder, and holding at the top postion for a count of 3=10 kg (22lb) for 14 reps til failure, so next workout i'll use 10 kg once again
-
allright just slammed my post workout meal of a shish-kebab on a stick and some watered down grapefruit juice... YUMMY ;D
so this here is my start pec/ab workout...
1. db bent-arm pullover=22kg (48.5lb) for 22 reps til failure, so next workout i will use 24kg (53lb)
2. weighted push-up with feet on bed and each hand on a chair (to get very deep reps)=bodyweight with 25 kg added (55lb) for 15 reps til failure, so next workout i'll use 25 kg once again
3. weighted crunch while holding plates in my hands, and hands are overhead to make it harder, and holding at the top postion for a count of 3=10 kg (22lb) for 14 reps til failure, so next workout i'll use 10 kg once again
BY A BENCH SMALL ONE,,USE THOSE DBELL'S... FLYES/PRESSES..WILL GROW REAL THICKNESS,,,
-
BY A BENCH SMALL ONE,,USE THOSE DBELL'S... FLYES/PRESSES..WILL GROW REAL THICKNESS,,,
There you go exactly. I have been telling him this for a year.
-
There you go exactly. I have been telling him this for a year.
ITS THE ONLY WAY...
-
BY A BENCH SMALL ONE,,USE THOSE DBELL'S... FLYES/PRESSES..WILL GROW REAL THICKNESS,,,
can't do flyes, my bad shoulder won't let me
so you think there's a diff btw weighted push-up and db benches? i don't think so...
my shoulder will let me do db bench, but even if i bought a bench i still couldn't do them here, seeing as i train VERY HARD AND TIL ABSOLUTE FAILURE, so when i do db bench i gotta unload the bells onto the floor and i kinda doubt my downstairs neighbor would be so happy bout dat ;D
-
nimrod king built a very good physique with higher reps......give it a shot and keep us up to date as far as your progress goes.
Nimrod I forgot about him a great physique he had. Good find.
-
You need a straight bar you can use the plates on it, not very expensive just buy a bar dude.
-
can't do flyes, my bad shoulder won't let me
so you think there's a diff btw weighted push-up and db benches? i don't think so...
my shoulder will let me do db bench, but even if i bought a bench i still couldn't do them here, seeing as i train VERY HARD AND TIL ABSOLUTE FAILURE, so when i do db bench i gotta unload the bells onto the floor and i kinda doubt my downstairs neighbor would be so happy bout dat ;D
I DO NOT NO ANYBODY INCLUDING MYSELF THAT DEVELOPED A GREAT/GOOD CHEST WITH WEIGHTED PUSHUPS AS MAIN EXERCISE,,,
-
I DO NOT NO ANYBODY INCLUDING MYSELF THAT DEVELOPED A GREAT/GOOD CHEST WITH WEIGHTED PUSHUPS AS MAIN EXERCISE,,,
ok, so we will see how this goes, and if i develop an outstanding chest doing weighted push-ups then maybe you'll change your mind ;)
You need a straight bar you can use the plates on it, not very expensive just buy a bar dude.
allright dude, so let's say that i buy a straight bar and a bench
so what the fuck do i do when i load the bar up and go to ABSOULUTE FAILURE?
it don't make no sense, coz there's no one to spot me and take the weight off my when i fail ???
and btw, here's my bi/forearm workout which i'll most likely do tomorrow
1. db sup curl
2. db hammer curl
3. wrist curl
also, i think that i'll only train squats @ maintaince once every 10-12 days, so this will give me more energy reserves to really hammer chest/abs/bis/forearms
but i may buy a short straight bar so that i can do straight bar curls with it, and i could do wrist curls with it too
-
ok, so we will see how this goes, and if i develop an outstanding chest doing weighted push-ups then maybe you'll change your mind ;)
allright dude, so let's say that i buy a straight bar and a bench
so what the fuck do i do when i load the bar up and go to ABSOULUTE FAILURE?
it don't make no sense, coz there's no one to spot me and take the weight off my when i fail ???
and btw, here's my bi/forearm workout which i'll most likely do tomorrow
1. db sup curl
2. db hammer curl
3. wrist curl
also, i think that i'll only train squats @ maintaince once every 10-12 days, so this will give me more energy reserves to really hammer chest/abs/bis/forearms
but i may buy a short straight bar so that i can do straight bar curls with it, and i could do wrist curls with it too
U DON'T NEED FAILURE ON BENCH FINISH AT END AND REP IT SLOW AND SQUEEZE,,NOBODY WANT POWERLIFTING #'S FROM U...
-
U DON'T NEED FAILURE ON BENCH FINISH AT END AND REP IT SLOW AND SQUEEZE,,NOBODY WANT POWERLIFTING #'S FROM U...
yeah but i think you forgot that i come from a HIT backround
and yes, i've tried all methods ie. volume, multiple exercises per bodypart, etc and honest to God those volume methods never did shit for me, and in fact they made me get even smaller and weaker :'(
like Mentzer said... "bodybuilding IS NOT and endurance contest" 8)
yea i understand volume worked for you, but it DOES NOT work for me
i need to train til failure to allow myself to practice PROGRESSIVE OVERLOAD, and if i don't push til failure then i'm not able to increase my training loads :(
the thing that i'm trying to figure out now is a few things...
1. can 15-20 reps til failure give as good or even better results than 6-10 reps til failure?
2. are 2 exercises per bodypart better than 1 exercise per bodypart?
-
yeah but i think you forgot that i come from a HIT backround
and yes, i've tried all methods ie. volume, multiple exercises per bodypart, etc and honest to God those volume methods never did shit for me, and in fact they made me get even smaller and weaker :'(
like Mentzer said... "bodybuilding IS NOT and endurance contest" 8)
yea i understand volume worked for you, but it DOES NOT work for me
i need to train til failure to allow myself to practice PROGRESSIVE OVERLOAD, and if i don't push til failure then i'm not able to increase my training loads :(
the thing that i'm trying to figure out now is a few things...
1. can 15-20 reps til failure give as good or even better results than 6-10 reps til failure?
2. are 2 exercises per bodypart better than 1 exercise per bodypart?
HEY GOOD POINTS,,,AND I HAVE CHANGED OVER PAST FEW YRS FROM OLD GUARD TRAINING AS WELL AND NOTICED SAME RESULTS OR IMPROVEMENT ON THINGS AS WELL...
-
well i always say have an open mind.. some people think training revolves around a power rack. Mix and Match is my motto... ;)
-
I suggest you start a training log dj that way we could all come harass you...
ummmm I mean provide input. ;D
-
I suggest you start a training log dj that way we could all come harass you...
ummmm I mean provide input. ;D
well ma man, i wasn't sure if i should put this thread here on in the training log, so if the mods here think that it would be better to have it on the training log then they can feel free to move it there no problem
so do you agree to be one of the fellas who will judge my progress?
-
well ma man, i wasn't sure if i should put this thread here on in the training log, so if the mods here think that it would be better to have it on the training log then they can feel free to move it there no problem
so do you agree to be one of the fellas who will judge my progress?
I have to be honest i do not really agree with your AJ and Mentzer training philosophy but you do your own thing. This is the way it should be.
-
well ma man, i wasn't sure if i should put this thread here on in the training log, so if the mods here think that it would be better to have it on the training log then they can feel free to move it there no problem
so do you agree to be one of the fellas who will judge my progress?
A training log would do you good.
And yeah I'd like to see your progress in a few weeks!
-
A training log would do you good.
And yeah I'd like to see your progress in a few weeks!
On the Y board there is a thread to post your workouts pretty cool, that way no pencil and paper.
-
never did a training log,,did a diet log for show i did every gram weighed,counted,measured,,,fanatical,,,training i know what works and dosen't ,so forth,,,bbing/lifting has a lot of feel to go on alway's going for the 'pump',reps/speed /range of motion all determining factors ,,,,what makes working out all worth it..
-
never did a training log,,did a diet log for show i did every gram weighed,counted,measured,,,fanatical,,,training i know what works and dosen't ,so forth,,,bbing/lifting has a lot of feel to go on alway's going for the 'pump',reps/speed /range of motion all determining factors ,,,,what makes working out all worth it..
THIS... i agree.. you know i could never "follow" any training programmes or "ideas" from "experts". I always went from my own mental and physical beliefs- this is what makes you special and your training unique, GREAT POST STEVE !!
-
THIS... i agree.. you know i could never "follow" any training programmes or "ideas" from "experts". I always went from my own mental and physical beliefs- this is what makes you special and your training unique, GREAT POST STEVE !!
there's no set way,,,u follow hit for a while it works but then you hit plateu then what try voliume it works then u hit plateu,,u run out of ideas and get frustrated with lifting unless your programmed to follow something,,just train and be prepared to do it for the long haul,cause there's more dips than straight road,,injuries,diet changes,body changes,lack of motivation,,,,plan is to overcome these things,prepare,and continue around normal life's chaos kid's,wife.work,,lifting saves u from the mundane ...
-
there's no set way,,,u follow hit for a while it works but then you hit plateu then what try voliume it works then u hit plateu,,u run out of ideas and get frustrated with lifting unless your programmed to follow something,,just train and be prepared to do it for the long haul,cause there's more dips than straight road,,injuries,diet changes,body changes,lack of motivation,,,,plan is to overcome these things,prepare,and continue around normal life's chaos kid's,wife.work,,lifting saves u from the mundane ...
exactly
-
exactly
it really is awesome feeling,,like ur better than the norm...
-
I like you did spent years training with one set to failure hit style and got reasonable results but got far better results switching to 3 or so sets withthe same weight.
Nowadays to cover both ways i will do 3 sets of 5 with the same weight and a lighter set of 12 to 20 staying just shy of failure and adding a rep each time till hit 20 then add weight and drop to 12 and start over.
I spent years stubbornly locked into the hit mentality and ignored all others advice but later found the key is to experiment and find out what works best for yourself even if it flies in the face of conventianal training wisdom.
-
find out what works best for yourself even if it flies in the face of conventianal training wisdom.
ex-fucking-actly!
like i used to say before... "i don't follow, I LEAD" 8)
On the Y board there is a thread to post your workouts pretty cool, that way no pencil and paper.
fuck the y board, some of them dudes insulted me too much and i got too much self-respect to post over there, and that's basically why i stopped posting pics here as well, SELF-RESPECT
-
my upper lats and tris are a bit sore and pumped today, and it's definitely from the bent-arm pullovers, but the thing is i need pecs more than i need lats and tris, so not sure what to do...
the funny thing is, is that when i did the pullovers yesterday i "felt" them more in my upper pecs and tris ???
my girl was with me last night and i was telling her about this new project/focus of mine, and she said "you don't need a bigger back as it's already big enough, you need more arms to match your torso" ;D ;D ;D
-
my upper lats and tris are a bit sore and pumped today, and it's definitely from the bent-arm pullovers, but the thing is i need pecs more than i need lats and tris, so not sure what to do...
the funny thing is, is that when i did the pullovers yesterday i "felt" them more in my upper pecs and tris ???
my girl was with me last night and i was telling her about this new project/focus of mine, and she said "you don't need a bigger back as it's already big enough, you need more arms to match your torso" ;D ;D ;D
Well pullovers work back and chest, if you are feeling them in the triceps very much you have to check form maybe back in weight a bit.
-
did the pullovers today and i got 20 reps til failure with 26 kg and then i did a bonus set with max wt ie. 36 kg and i got 6 reps til failure
my torso and triceps are bigger already :o
B seems to hate my guts now, but nj and mr. nobody are still alright so i'll send you dudes some update pics a either a week from tomorrow or 2 weeks from tomorrow :)
-
did the pullovers today and i got 20 reps til failure with 26 kg and then i did a bonus set with max wt ie. 36 kg and i got 6 reps til failure
my torso and triceps are bigger already :o
B seems to hate my guts now, but nj and mr. nobody are still alright so i'll send you dudes some update pics a either a week from tomorrow or 2 weeks from tomorrow :)
i will quote here cause i was a little ticked at he sev thread,,,b does not hate u,nor do i ..i just didn't want my evaluation posted on that thread and drag my name into that thread,,,sev has own agenda and way he runs his threads,how he stirs the pot,,,u have ur way but backed into a wall well u see that thread ,,stay here and post ur positive results,,i kept things between us here and u frigging blew it up on a sev a fuking sev thread no less,,his thread gets a ton of action good and bad,,,i just did not want to go there and i didn't ,,,i'm over it dj ur ok ,,,,steve njflex
-
i will quote here cause i was a little ticked at he sev thread,,,b does not hate u,nor do i ..i just didn't want my evaluation posted on that thread and drag my name into that thread,,,sev has own agenda and way he runs his threads,how he stirs the pot,,,u have ur way but backed into a wall well u see that thread ,,stay here and post ur positive results,,i kept things between us here and u frigging blew it up on a sev a fuking sev thread no less,,his thread gets a ton of action good and bad,,,i just did not want to go there and i didn't ,,,i'm over it dj ur ok ,,,,steve njflex
allright dude and sorry about that, but you know that i sometimes let my emotions get the best of me
and you're right man, so i'll just keep that stuff over here and just keep on going on and continue making good and decent progress :)
-
allright dude and sorry about that, but you know that i sometimes let my emotions get the best of me
and you're right man, so i'll just keep that stuff over here and just keep on going on and continue making good and decent progress :)
8),,,,thats all i wanted ,,,true apology,,thank you,,,....brag here all u want ....
-
8),,,,thats all i wanted ,,,true apology,,thank you,,,....brag here all u want ....
yep, i do brag, but as you saw with my ripped pics I BACK UP AND DO WHAT I SAY I WILL DO ;)
next pics you will see a still ripped dj, but with added pounds of LEAN MUSCLE TISSUE 8)
-
Well pullovers work back and chest, if you are feeling them in the triceps very much you have to check form maybe back in weight a bit.
The long head of the triceps assists the lats during shoulder extension and adduction. Some people, like myself feel some (especially pullovers and pushdowns) lat exercises in their triceps. Try to keep the muscle under tension by not going forward too much, i found this helped
ALSO HIGH REps do work!! (See tom platz for legs and thierry pastel for back f.e.)
I read that it does also increase glycogen storage (dont know of the sources anymore , so may be wrong but it gives sense since high reps deplete more glycogen which in turn stimulate the body to store more)
Some exercises are also much better suited for high reps than low reps f.e. flyes
best of luck with your experiment!!!
-
Ok then are marathon runners bigger than sprinters? We'll wait for the pics I have the previous ones so I can judge progress again.
Sprinters obviously have more muscle but do they do low reps? A 200 meter sprinter might do this on a training day 1x400, 1 x 330, 4 x 100, 1 x 330 and finish with a 1 x400. Next day they might do 6 x 330. How many reps of strides did they do? It's high reps at a high intensity.
-
an update on the pullovers
i've increased my training load on them by 15 pounds but it seems that they developed my lats and tris quite a bit more than they did my pecs :-\
-
well i always say have an open mind.. some people think training revolves around a power rack. Mix and Match is my motto... ;)
damn good post!
-
Getting more out of a regular rep:
The One & Half Rep systems has worked well for some men who's progress has slowed down...or hit that training wall. Adapts very well to arm, delts & pec workouts, in particular, but can be used for the rest of the body also. Moderate to light weight is usually done with any of the below suggestions. Not designed for heavier workouts, but true BB'ing.
Taking the BB curl for example:
Complete one full rep to the top position. Now only lower the bar half way (90 degrees), hold for a second or two and curl back up to the top position again. At that position, lower the bar all the way down to the orginal bottom starting position. That's considered 1 & 1/2 rep. Try for 8-10 reps a set.
Seen guy's use this with cable curls & cable flys, with excellent results. But can be done with a pair of DB, remembering to focus on the performance of the movement. Delts also.
21's (7's) are another way to take regular rep's to another level. Again BB curls for example:
Just do 7 complete full ROM reps, than 7 reps from the half way mark (90 degrees) to the top position. Next do 7 reps from the bottom position to the half way mark (90 degrees) of the body. Never pause or rest until these 21's (7's) are done. Two cycles should do it. Also can work well on the triceps, delts & pecs.
There is Running The Rack, also, for biceps, triceps or delts. Couple more ways also. All the above are meant to increase tension in the shorter period of time. Good Luck.
-
Just adding that the 21's (7's) don't have to be preformed in that exact order, if it does not suit you. Some guy's may start the bar half way up (90 degrees) from the waist to the top position,than bottom to half way up (90degrees) and than finally with the full ROM as in a regular BB curl. Or starting from the bottom up to 90 degress, etc, etc, etc...Good Luck.