Getbig Bodybuilding, Figure and Fitness Forums
July 25, 2014, 01:56:52 PM *
Welcome, Guest. Please login or register.

Login with username, password and session length
 
  Home Help Calendar Login Register  
  Show Posts
Pages: [1]
1  Getbig Bodybuilding Boards / Training Q&A / Squeeze "at the top" on: February 14, 2007, 08:43:33 AM
I have heard many times that you should squeeze and the top for a count of one.  But I NEVER see people doing this in the gym.  I will admit that I workout at 24 Hr Fitness and 99% of the people who workout there are puke (including myself) but there is an occassional meat head in there and I don't ever see them squeezing for a count of one.  Is this a myth or is there a benefit of squeezing at the tope?
2  Getbig Misc Discussion Boards / Powerlifting / Strongman / ouch! on: January 27, 2007, 06:18:25 PM
http://www.vidmax.com/index.php/videos/view/440
3  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: Supplement Program on: January 27, 2007, 03:48:25 PM
ok. First thing: Stop buying at GNC.

i don't know about those capsules. i take glutamine powder. 15-20 grams. 25 is on the safe side though.

I live in Texas.....we have GNC, Vitamin World and Vitamin Shoppe.  THat's about it!
4  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: Supplement Program on: January 27, 2007, 03:47:19 PM
650mg of glutamine?? more like 25g of glutamine after  WO would be ok.

I left out that I was taking more than 1 pill.
I was taking 12 grams pre workout.....and 12 gram post workout. 

Start taking 24 grams post workout? 
5  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: Supplement Program on: January 27, 2007, 03:28:05 PM
oh boy...
10g of creatine is WAY too much. 3g every day. on workout days, 1.5 before WO and 1.5 after.
BCAA after WO, not before bed. ZMA three every day.
650mg of glutamine?? more like 25g of glutamine after  WO would be ok.

DHEA sucks. It has NO effect and converts to estrogen as well as testosterone. It's garbage.

You have NO clue about supplementation. the 6 weeks scheme is Bullshit.

Post your diet please.

Typcal diet is something like:
515: protein shake, oatmeal and fruit.

730: 4 tov6 hard boiled egg whites.

900: protein shake, cashews, fruit

1130: chick breast, rice, veggies

230: protein shake, turkey sandwich

530: Chick or steak or lean meet, 1/2 baked potato, veggies

900: protein.

I weight 210 with a little fa around the gut.  Please advise a good supp plan...looking to get leaner and stronger.
6  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Supplement Program on: January 27, 2007, 12:24:06 PM
Can anyone tell me if my supplement program sucks.....any suggestions on other supps?

First 6 weeks:
non workout days: 10 grams of creatine, multivitamin.  Then at bedtime take 2 ZMA pills and 4 BCAA pills.
Workout days: multivitamin, 5 grams creatine, 650 mg of glutamine with grape juice b/f workout, 5 grams of creatine, 650 mg of glut after workout.  3 ZMA pills and 6 BCAA pills at bed time.

Second 6 weeks:
non workout days: 25 mg of DHEA at bedtime.  Multivit.
workout days: 50 mg DHEA and glut b/f workout, glut after workout.  Then 50 mg DHEA and BCAA's at bedtime.

Third 6 weeks:
Same as first 6 weeks.

Thanks
7  Getbig Misc Discussion Boards / Powerlifting / Strongman / Re: Realistic bench Goal on: January 18, 2007, 07:02:42 PM
How much did you rest in between your 5x5 sets.Also, did you do other exercises with that routine and how many sessions per week? 

I took 5 minutes.  I didn't metion though that I had been sick the week before so maybe that was a factor in not having the strength I thought I would.
8  Getbig Misc Discussion Boards / Powerlifting / Strongman / Re: Realistic bench Goal on: January 18, 2007, 03:38:17 PM
Hedge:
1RM is 250
The following is what i had projected as weights/reps/sets for the next 6 weeks....sorry for the length of the message.   I do virtually zero cardio and lift relatively heavy...not to failure but heavy.

Now my real lifting ignorance will show.

1/10:
Bench:warm up, 200x3, 210x3, 220x2, 240x1
Weight Dips: Set of 5, 5, 3
Pull Ups: Set of 5, 5, 3
Cable Tri Extention: Set of 5, 5, 5, 3

1/13:legs

1/14:
Speed Bench (145 lbs, slow going down, explode going up) 3x4
Incline Bench: 155x5, 155x5, 165x3
Dumbell overhead tri ext: 32.5x5, 32.5x5, 32.5x5
Rows: 3 sets of 5
Barbell Curl: set of 5, 5, 3
Hammer Curl: 2 sets of 5

1/17
Bench: 190x5, 190x5, 220x2, 235x1
Weight Dips: 5, 5, 3
Pull Ups: 5, 5, 3
Cable Tri Ext: 5, 5, 3, 3

1/20:legs

1/21
speed bench: 150 3x4
incline bench: 160x4, 160x4, 175x2
DB o/h tri ext: 3 sets 4
Rows: 3 sets 5
Barbell Curl: set of 5, 5, 3
Hammer Curl: 2 sets 5

1/24:
Bench 200x4, 210x3, 225x2, 250x1
weighted Dips 3x4
Pull Ups: 3x4
Cable Tri ext: 4x4

1/27: legs

1/28:
speed bench 155 3x4
inc bench 170x4, 170x4, 185x2
DB o/h tri ext: 3x4
Rows: 3x4
Barbell Curl 3x4
Hammer curl 2x5

1/31 (light weights for all exercises):
Bench: 185 3x4
weighted Dips 3x5
Pull Ups: 3x5
Cable tri ext: 3x5

2/3: legs

2/4 (light weights for all exercises):
speed bench 135 3x4
inc bench 150 3x5
db tri ext 3x5
rows 3x5
Barbell Curl 3x5
Hammer curl 2x5

2/7
Bench: 210x3, 225x3, 235x3, 255x1
weighted dips: 3x3
Pull ups: 3x3
Cable tri ext: 5, 3, 3, 3

2/10:legs

2/11:
speed bench: 160 3x4
inc bench 215x2, 215x2, 215x2
db o/h tri ext: 3x3
Rows: 3x5
Barbell Curl: 3x3
Hammer Curl: 2x5

2/14
bench: 220x2, 235x2, 245x2, 260x1
weight dips: 5, 3, 2
Pull Ups:  5, 3, 3
Cable Tri ext: 5, 4, 3, 2

2/18 Max out.




9  Getbig Misc Discussion Boards / Powerlifting / Strongman / Re: Realistic bench Goal on: January 18, 2007, 02:06:44 PM

[/quote

I weigh 200.  I am not powerlifting or bodybuilding.  I don't do squats or DL's but I do hack squats and leg press along with various other exercises.

  I just want to get strong as shit on bench.
10  Getbig Misc Discussion Boards / Powerlifting / Strongman / Realistic bench Goal on: January 15, 2007, 09:23:58 AM
I pretty much didn't workout the entire year of 2006.  In November 2006 I maxed out at 195 on bench.  January 15 I maxed out at 250.  Anyone have any idea when I should be in the 300 range?  I know I will hit a platue but anyone have any idea when 300 should be attained?  I know every one is difference and gains are based on many factors.  I eat relatively clean, take no juice and my workout is as follows:

Wed: (typically 3 to 5 rep range)
3 sets heavy bench, 3 sets weighted dips, 3 sets heavy tri ext

Sat:
Legs

Sun: (typically 4 to 6 rep range
3 sets Medium incline, 3 sets heavy db tri extension, 3 sets medium rows, 3 sets heavy barbell curl.

Thanks

11  Getbig Misc Discussion Boards / Powerlifting / Strongman / Re: Good stregnth program for chest? on: January 08, 2007, 07:29:33 AM
I went up another 25 pounds...that make 55 pounds in 6 weeks.  My buddy went up 45 pounds in 6 weeks.  He was taking nothing, I was taking ZMA, BCAA's and Creatine.  Our new 6 week program:

Wednesday: 3 heavy working sets of bench, tri's, dips, and rows. 
Sunday: 3 medium sets of incline bench and tri's.

Again, thanks for the advice.   
12  Getbig Misc Discussion Boards / Powerlifting / Strongman / Re: Good stregnth program for chest? on: December 19, 2006, 11:07:53 AM
I tweaked the workout a little.  Added towel bench (as opposed to board benches) on Sunday for 3 sets and I do about 5 sets on wednesday.  I probably go a little heavier than you would recommend but I gained 30 pounds and my buddy gained 25 pounds in two weeks.....yeah I know, we shouldn't have maxed out after only 2 weeks but we couldn't help ourselves.  We have 4 more weeks to go....I am looking at putting another 15 to 20 pounds by Jan 7.

Thanks!
13  Getbig Misc Discussion Boards / Powerlifting / Strongman / Re: Good stregnth program for chest? on: November 16, 2006, 05:57:29 PM
Sorry to be a pain, do I only do the bench describe in your work or do I incorp some other chest exercises as well?
14  Getbig Misc Discussion Boards / Powerlifting / Strongman / Re: Good stregnth program for chest? on: November 16, 2006, 05:21:18 PM
I appreciate your help....I have performed this type bench in the past with towels rolled up and taped....I will go that route.  Again, i appreciate your help!
15  Getbig Misc Discussion Boards / Powerlifting / Strongman / Re: Good stregnth program for chest? on: November 16, 2006, 04:27:01 PM
Look at the protocol I wrote in texas' thread.

YIP
Zack
[/quote]

this one?Week 1:

Workout 1 (Monday or tuesday)
2-4sets* 5 reps heavy Regular benchpress
1 set * 3 reps heavy

Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP



Week 2:

Workout 1
4-5 sets* 5 reps light regular benchpress (approx 60% of 1RM)

wk 2
Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP



Week 3:

Workout 1
4-5 sets* 5 reps moderate regular benchpress (approx 75% of 1RM)

Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP


Part two of this training would start in January, when you would start to do 1-3 repetitions. Pretty much the same layout, but 1-3 repetitions instead of 5'ers.

Your 1RM with a shirt and 1RM may go down slightly temporarily during the fall, but you would become stronger in the end.


WHAT ARE BOARD PRESSES?  Do I go to failure on the last set, all sets, no sets?

Thanks and BTW, I am clean.
16  Getbig Misc Discussion Boards / Powerlifting / Strongman / Re: Good stregnth program for chest? on: November 16, 2006, 12:56:14 PM
Is this program worth a flip?
http://www.e-normous.biz/powerliftingbenchpress1.asp
17  Getbig Misc Discussion Boards / Powerlifting / Strongman / Re: Good stregnth program for chest? on: November 16, 2006, 10:40:35 AM
No.

In short: Too much work. Too high reps. And heavy too often.

The guy who wrote this recommend going to failure? Fcuking clown.

Also, benchpress only once a week?

Utter garbage IMO.

YIP
Zack


any suggestions on a good program?
18  Getbig Misc Discussion Boards / Powerlifting / Strongman / Good stregnth program for chest? on: November 16, 2006, 08:56:39 AM
Is the following a decent workout for increase bench press?  I recently start working out again after about an 8 month lazy spell.
Ref http://www.muscleandfitness.com/training/74

Week 1 & 2, workout 1:
bench (50%x10,60%x6,70%x5,80%x5,5,5,failure)
incline DB press (moderate weightx8,8,failure)
DB Shoulder Press (moderate weightx8,8,failure)
Close Grip Bench (moderate weightx8,8,failure)
Tri Ext (moderate weightx8,8,failure)
Machine DIPs (moderate weightx8,8,failure)
Week 1, workout 2
bench (50%x10,60%x6,70%x5,80%x5,5,5,failure)

Week 3 & 4, workout 1:
bench (50%x10,60%x6,75%x5,90%x3,3,3,failure)
incline DB press (med to heavy weightx6,6,failure)
DB Shoulder Press (med to heavy weightx6,6,failure)
Close Grip Bench (med to heavy weightx6,6,failure)
Tri Ext (med to heavy weightx6,6,failure)
Machine DIPs (med to heavy weightx6,6,failure)
Week 1, workout 2
bench (50%x10,60%x6,75%x5,90%x3,3,3,failure)


Week 5 & 6, workout 1:
bench (50%x10,60%x6,75%x5,95%x1,1,1,failure)
incline DB press (heavy weightx4,4,failure)
DB Shoulder Press (heavy weightx4,4,failure)
Close Grip Bench (heavy weightx4,4,failure)
Tri Ext (heavy weightx4,4,failure)
Machine DIPs (heavy weightx4,4,failure)
Week 1, workout 2
bench (50%x10,60%x6,75%x5,95%x1,1,1,failure)

19  Getbig Bodybuilding Boards / Training Q&A / Re: Close Grip Bench on: November 16, 2006, 06:13:07 AM
Thanks, I will incorp the above advice and see what works best.

20  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: Andro Replacement on: November 16, 2006, 06:09:07 AM
Typically I throw a spoon full of creatine in with my protein in the morning.  I also take glutamine before and after my workout.
21  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Andro Replacement on: November 15, 2006, 06:25:44 PM
I take creatine but it doesn't seem to do much for me.  I used to see great gains while I was on andro but it doesn't seem you can find it anymore.  Anyone have a good supplement or a good combo of supplements that will push me over the top?
22  Getbig Bodybuilding Boards / Training Q&A / Close Grip Bench on: November 15, 2006, 06:18:37 PM
I just got back from the gym, tried close grip bench for the first time and didn't feel like I got a hole lot out of it.   Tell me, you go about shoulder width apart and do a norma full range bench press?
Thanks
Pages: [1]
Theme created by Egad Community. Powered by MySQL Powered by PHP Powered by SMF 1.1.16 | SMF © 2011, Simple Machines Valid XHTML 1.0! Valid CSS!