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601  Getbig Bodybuilding Boards / Training Q&A / Re: Deadlift debate on: January 05, 2010, 10:28:46 PM
hahahaha, im so tired of being a pussy and getting picked on at the playground, just needed to vent  Grin
602  Getbig Bodybuilding Boards / Training Q&A / Re: A little power building split that I came up with on: January 05, 2010, 10:27:01 PM
wow...why must people complicate training....lift with intensity...stop when you feel death approaching....and hit all the muscles....

bench

If that works for you then I totally agree, why complicate things. Thats what I used to do until I stalled out a couple of years ago and started to expirement with periodization. Progress picked up again, im 100% natural so if I can't add weight to the bar my body does absolutely nothing in terms of growth. I was able to put on 50lbs doing exactly what you are saying, was getting bigger and stronger. Then I hit a plateu for a whole year thinking that I can work through it.
603  Getbig Bodybuilding Boards / Training Q&A / Re: Deadlift debate on: January 05, 2010, 10:19:49 PM
I've always found dead-lifts to add muscle to my whole body, If I was already a 250lb monster with 5% bodyfat like some people on here seem to be, judging by their posts, maybe I would stop doing them. But Im still a pussy so I continue to grind out reps with four plates a side hoping one day I could get to elite level where I won't have to do them anymore  Roll Eyes
604  Getbig Bodybuilding Boards / Training Q&A / Re: A little power building split that I came up with on: January 05, 2010, 12:16:43 PM
Yeah I know it's a clusterfuck to read, but I didn't come up with it just for the sake of complexity. I was getting stuck on plateaus and it was almost getting to the point where if I did the same workout for a bodypart more than twice in a row my performance would either drop or remain exactly the same. So I tried to take all of the concepts that I have found to work and tried to turn it into a program. Training every muscle group no less than once every 3-5 days, incuding heavy basic lifts above the 90% one rep max range, cycling heavy and lighter workouts. I was hesitant to post it but I figured if it could help out someone else why not. Also you don't have to use the pyramid scheme for the sets, you can do sets with the same weight
for all of the sets 4x10 etc.. Another thing I found to work well on the heavy lifts is pyramyding sets of 5 reps until you get to a set where u fail on rep 3 or 4 and try to beat that next workout.
605  Getbig Main Boards / Gossip & Opinions / Re: Levrone Squats 500--But Was It Low Enough to be Legitimately Counted? on: January 04, 2010, 11:43:30 PM
It was a little high, it did come up easy but that doesn't mean that he could have gone lower and got it up, he could have gone heavier and still got it up but not necessarily lower. If your glutes and hamstrings arent strong enough to get you out of a lower depth it doesn't matter how strong your quads are. Not saying he couldn't do it, just the reasoning of how easily he got 500 equating to him being able to go deeper doesn't go hand in hand.
606  Getbig Bodybuilding Boards / Training Q&A / Re: Deadlift debate on: January 04, 2010, 10:58:09 PM
doing convential style dead-lifts slowly is a big mistake especially when you get into the heavier weights. I never intentionally slow down deadlifts, i control the weight on the way down but thats a big difference from slowing them down. SLD and romanian deadlifts I do slow down though  because I feel them in my hamstrings better, I basically focus on having the plates make as little noise as possible as they make contact with the floor, the concentric portion of the lift I do explosively though.
607  Getbig Bodybuilding Boards / Training Q&A / Re: Leg training and the "defeatist" philosophy on: January 04, 2010, 10:50:47 PM


Why not? We got all the time and ears in the world. If you can't get into it here, where can you? Start a new thread if you want... I'm all ears.


I'm here to gain knowledge. Don't hold back on me now!


We are all here to gain knowledge, anyone that has been lifting for over 5 years has run into plateaus and had to do something to get past them. Im always interested in what others have to say on the topic of progression. We might not be 100% right in our theories, but if they have worked even for a little bit in either adding strength or mass ( or both ) we can't be 100% wrong. So I say if you have information or opinions on the subject you should definetly post them.
608  Getbig Bodybuilding Boards / Training Q&A / Re: Bent over rows - form question on: January 03, 2010, 02:17:20 AM
ive always felt that form is very subjective, and that one should not try to emulate anothers form, but to create their own, based on how every position makes them feel the weight differently. choose the best technique for yourself, the one that makes the exericise target the area that you want it to.

for myself, alot of people would say i have bad form on bb rows, and that im going to get injured. but personally, the way i do them is just the way where i feel like im getting  the most tension on the target muscle

totally agree with this, there is nothing wrong with seeing how other people do them but ultimately you have to find a way that works best for you. Angle, foot position, width of the grip on the bar, thumbs over the bar or thumbless grip, whether you row more into your waist or your upper abs, you gotta expirement with all these variations until you find a combination that allows you to target your back the most and feels comfortable. Ive heard people rag on Ronnie's form, but he built up one of the best backs if not the best so obviously it worked for him
609  Getbig Bodybuilding Boards / Training Q&A / Re: Leg training and the "defeatist" philosophy on: January 03, 2010, 02:08:22 AM
you gotta love leg day, if you have  a busy and hectic week and you could only make it to the gym once that week but you did some heavy ass deads or squats till you saw stars in your eyes all your training sins have been forgiven!
610  Getbig Main Boards / Gossip & Opinions / Re: Had to share this one with the rest of Getbig. HOT DAYUMMMMM!!!!! on: December 31, 2009, 12:48:19 AM
Her parents are sitting at home somewhere thinking  " we should have never bought her those titties "
611  Getbig Bodybuilding Boards / Training Q&A / Re: A little power building split that I came up with on: December 31, 2009, 12:38:02 AM
just skimmed over it but if you are suggesting working out 6 days a week for strength you are an idiot

You must have skimmed over the part where I said its a 4 day a week split, you finish one cycle of the six workouts in roughly a week and a half.
612  Getbig Bodybuilding Boards / Training Q&A / Re: Leg training and the "defeatist" philosophy on: December 31, 2009, 12:20:39 AM
Maybe it's just me, but I never liked smith squats. Tried the back squats and front squats at various times and it never feels right to me, it's like my body is being forced into a movement pattern that it wasn't designed for. Usually my back or my knees ache after doing them and that never happens with free squats. Plus im stronger on free squats so I figure whats the point.
613  Getbig Bodybuilding Boards / Training Q&A / Re: A little power building split that I came up with on: December 31, 2009, 12:13:06 AM
Cliffs? Pics?

Sorry thats about as condensed as I can make it, basic principles are cycling heavy movements, working in various rep ranges at different points of the 12 week plan and higher frequency with lower volume.  It looks like a lot of reading but it's really not, shouldn't take more than 5 minutes, unless youre dyslexic  Grin
614  Getbig Bodybuilding Boards / Training Q&A / A little power building split that I came up with on: December 30, 2009, 10:16:36 PM
The temlate
workout 1               workout 2               workout 3
pull A                     Push A                   Lower A
back horizontal rows Overhead press        Quads
back vertical pulls     Chest                     Hamstrings
traps                      Tricep Compound      Abs
biceps                    Tricep Extention        Calves

workout 4                workout 5               workout 6
Pull B                      Push B                    Lower B
Back vertical pulls     Chest press              Quads
back horizontal rows  Shoulders                Hamstrings
rear delts                 Tricep Compound      abs
brachiallis                 Tricep Extention       calves

Thats one cycle

Heavy phase: 6 sets of 4-6 reps pyramiding up in weight
on the first movement of each workout
first three cycles heavy movements are for pull A
Lower A and push B
second three cycles are for push A, pull B, and Lower B
during the heavy phase all other movements are done for
4 sets of 8-12 reps pyramyding up in weight

During the first three cycles of the heavy phase Lower A template is Deadlifts
                                                                                            Quads
                                                                                            Abs
                                                                                            calves
during the second three cycles of the heavy phase use the regular template of quads
                                                                                                          hamstrings
                                                                                                          abs
                                                                                                          calves

The last three cycles                                                                             
Medium Phase
all movements are done for 4 sets of 6-9 reps once again pyramiding
up in weight, on the first movemement do about 5-6 sets of pyramiding
up in weight to warm up properly depending on how strong you are
You pyramid up the weight during the whole program for all movements
while staying in the perscribed rep range, so if yo are pyramyding up in
the 4-6 range for example you will never do more than 6 reps per set. The first sets
will feel light and on the last couple of sets you should be hitting
failure in the perscribed rep range. For example you are planning
on squatting 405 in the 4-6 rep range, it would look something like
this
135 for 6
225 for 6
315 for 6
365 for 6
385 for 4-6 this should be a challenging set
405 for 4-5   
If you plan on doing deadlifts in the 6-9 rep range just use this                    deadlifts     
template for lower A                    quads     
                          abs   
                          calves

I don't like doing deadlifts in the 8-12 rep range thats why I don't include them
in the second three cycles where you would be doing the lower A workout in the
8-12 rep range from the first to the last movement. But if you do decide to include
deadlifts put them first in the workout and then follow them up with hamstrings,
abs, and calves and always put them in the lower A, you don't wanna be doing your first
compound horizontal rowing movements the following workout after you have blasted
your lower back with deads, this goes for the 6-9 rep range as well. I don't recommend
doing deadlifts during the whole 12 week cycle because it's just too much accumulated
stress and your lower back takes longer to recover than any other bodypart

The program is designed for 4 days a week so its best to train on two consecutive
days only twice per week. The program lasts 12 weeks after which you take a full
week off. If you are supposed to train on say tuesday and you feel like shit
take that day off and come back on wednesday and just pick up right where you left
off and next week come back to your regular routine. You are basically cycling 3 days
to work your whole body during a four day training week which means that you will
be hitting each bodypart once every 5 days.
Brachiallis work is basically stuff like hammer curls, reverse curls etc., any elbow
flexion movement where your palms are NOT supinated
Tricep compound work is anything like dips, close grip benches, floor presses, etc.
Tricep extention work is stuff like skull crushers, push downs, seated tricep extentions etc.

I know that it seems complicated, I tried to lay it out the best I could you should have seen my
note pad that I was writing it up on, it was a fucking mess

Let me know what you guys think    

        
615  Getbig Bodybuilding Boards / Training Q&A / Re: Leg training and the "defeatist" philosophy on: December 30, 2009, 12:04:26 AM
As stupid as it sounds, the scene from pumping iron where Ed Corney and Arnold are squatting made me want to lift weights. When I was a kid I used to do tons of pushups, dips, and pull ups but didn't do anything for legs. When I saw that scene I knew that I wanted to squat, I could care less about the bench press and the curls. To this day, every single leg workout consists of either a back squat or a front squat for various rep ranges depending on the training phase. If Im feeling tired that day and have low energy, that will be the only thing I do that workout. There is no better feeling than setting a PR in a true full squat. I never have issues getting psyched up for squats, leg presses and hack squats I hate with a passion some days though and dread doing them.
616  Getbig Bodybuilding Boards / Training Q&A / Re: What days to train what? on: December 21, 2009, 12:38:41 AM
I agree that biceps before triceps is a bad idea, i find that it's more difficult to get a good stretch of the triceps on extention movements when the biceps are fully pumped. Also as jpm said, keeping the weight behind you when doing dips is crucial for shifting the overload from the chest and shoulders more to the triceps. I had a  lot of difficulty with recruiting my triceps when doing dips because my chest would tend to take over way too much, once I started shifting the weight behind me I barely feel them in my chest and all in my triceps.
617  Getbig Bodybuilding Boards / Training Q&A / Re: opinions and help athletic training (football) on: December 20, 2009, 11:24:23 PM
Joe Defranco has his three westside for skinny bastards templates I,II, and III. You can find them on his website defrancostraining.com. His stuff is geared for athletes that need to put on mass as well as improve their on field performance. He works with all kinds of athletes but his main concentration is football which woud be perfect for you. The biggest indicator of an athletes performance potential is the vertical jump, I know that the 40 yard dash times are crucial to football but that has a lot to do with technique as well as raw athletic explosiveness. Vertical jump is the most raw and true performance indicator out there. Boosting your strength in squats and deadlifts will definetely help with that. I know that the power clean is an awesome movement for building explosiveness and helps out tremendously with the vertical jump, but YOU want to add muscle as well as improve performnace and the quickest way to go about that is to focus on the big compound movements where you can use the most weight. One thing you want to focus on is strengthening your hamstrings which deadlifts will hit very hard, and if you do your squats properly (ass to the grass) not the parallel bullshit your hamstrings and glutes will get a lot stronger as well.
618  Getbig Bodybuilding Boards / Training Q&A / Re: Good new way to work legs please? Backs f*cked on: November 06, 2009, 12:47:10 AM
If you can do front squats like you said I would definetely stick with those. Never felt them in my lower back, if you think about it you can't get away with much forward lean or you will lose the bar. It's one of my favorite movements, and even though the back squat is amazing for overall leg mass the front squat targets the quads much more directly. I would also suggest the machine hack squat which is also great for targeting the quads. Just make sure you get some hamstring work in because the front squats and the machine hack squats don't bring them into play as much.
619  Getbig Bodybuilding Boards / Training Q&A / Re: Routine After Stronglifts 5x5 Help on: November 04, 2009, 10:00:14 PM
On another forum I read where 5x5 is very popular (the board is geared towards lifting newbies), a lot of people have been following it up with (A) a high-volume bodybuilding routine, or (B) Jim Wendler's 5/3/1.  Google "Wendler 5 3 1" for better descriptions than I'll be able to give.  5/3/1 is geared more towards strength than mass I think.

Good luck!

edit: I also agree with the previous post.  Stick with your current program until you stop progressing.  No need to fix what's not broken.

Yes, 5/3/1 after you stall out on 5x5 is an exellent idea, that will keep you growing and getting stronger for at least a year.
620  Getbig Bodybuilding Boards / Training Q&A / Re: Routine After Stronglifts 5x5 Help on: November 04, 2009, 09:55:39 PM
Are you still making strength gains? Is your bodyweight still going up and you are still putting on muscle? Why change a routine that's working. The 5x5 routine that you are doing is a great routine and I would strongly advise you against switching it up before your progress stalls on it. Don't fall into the trap of going into a more specialized high volume routine just because you feel that you have to, based on what muscle magazines say and what the pro's do. Any routine that is giving you weekly progress is golden, and you should ride it out. It won't last forever but the gains that you make from it will.
621  Getbig Main Boards / Gossip & Opinions / Re: Team Super Training: Johnnie Jackson is Scared of The Rhino! on: September 04, 2009, 01:38:32 AM
Coleman is hands down the all around strongest bodybuilder ever. Stan is extremely strong but nowhere is he in ronnies league. The 585 front squat for reps that Ronnie did was fucking incredible, and as previously mentined he did it in better condition than some pro's are on contest day. The two squat stances are extremely different which explains why ronnie's quads dwarf stan's. Also Ronnie's form when incline pressing the 200's is much better than Stan's with the 210's. Don't get me wrong Stan's strength is amazing but he should have never put himself in the same league as Ronnie.
622  Getbig Bodybuilding Boards / Training Q&A / Re: Any opinions on skullcrushers? on: April 17, 2009, 10:35:50 PM
I wish I knew how bad skull crushers were on the elbows earlier. Now i do extentions lying or seated behind the head with a very controlled negative
623  Getbig Bodybuilding Boards / Training Q&A / Re: anyone using max-ot? on: April 17, 2009, 10:29:35 PM
Max OT is great. I have used it a few times all the way through and love it every time. All I know is I get leaner and lift more weight when I use it compared to a typical BBing workout. Joints feel better and I break plateaus everytime. Doesnt work forever so I go 10-12 weeks when I can. I will use it this summer for sure (no time right now). I also noticed the best results when working out in the AM.

The first time I used it I couldnt break 300lbs on bench and by the end I could do 315 for a few. I was hitting 275 for a couple reps before it, for probably 6 months? Then I found PL form and it jumped real fast again. Grin

My DL went from ~500 to 585.

Squat from ~455 to 545.

Military went up to 225 from 185 IIRC.

I recommend it to anyone getting stagnant in their routine because its easy to follow and the online text tells them a lot of good little tips. Most people wouldnt know where to start so having it all laid out is a real help. Plus, who wants to make their own program everytime they change?

Anyway....I like it. Grin

This is exactly what im talking about. It's a great program but there are some details that we have to figure out on our own. Like for example when to cycle off of it and for how long. Also what type of program to cycle off to. I've heard of people cycling off max-ot and doing dc for a little and then coming back to max-ot even stronger. There are also other exercises that can be very effective in the max-ot format that arent included in the PDF file. Like front squats, which are pretty much perfect for the max-ot rep range. I've also found that reverse grip bb rows don't really work that well for me when going that heavy due to the strain on the wrists.
624  Getbig Bodybuilding Boards / Training Q&A / Re: anyone using max-ot? on: April 15, 2009, 09:27:55 PM
A training partner is a big plus, but I don't have one and the only time you really need one is for bench press/incline press. The program advises against forced reps, but having someone spot you when your doing your heaviest sets on bb chest presses is always good. I've gotten pretty good about being able to tell whether or not I have another full rep in me.
625  Getbig Bodybuilding Boards / Training Q&A / Re: Floor Presses, has anybody used them regularly? on: April 14, 2009, 11:55:32 PM
I tried them before and I liked the way they felt, takes a little getting used to though. I think that it strengthens the triceps more than anything thats primarily why i tried them.
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