Getbig Training, Vol. 1: Che, Groink, Bench

[cephissus]

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!

[BILL ANVIL]

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.

[magicuser]

brief pic of each of these muscle gods b4 we follow any advices

[epic_alien]

pics are fine, just remember not to include prime cuts legs. you muscle woshipers will be let down.

[cephissus]

bump

 

[che]

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.

[benchmstr]

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

[cephissus]

Thanks bench, great advice!

[claymore]

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 !!

[Master Blaster]

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 

[benchmstr]

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

[Alex23]

whatever bench puts out there = listen and learn.

I've learned a lot from the man..

[benchmstr]

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

[Alex23]

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 .."

so listening even more now

[benchmstr]

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 .."

so listening even more now

i did a lot of dumb ass shit in my day....so let my dumb ass shit be your lesson

bench

[cephissus]

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!

[benchmstr]

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

[dj181]

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

[chaos]

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.

[225for70]

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..

[benchmstr]

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

[Master Blaster]

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? 

Thats pretty hardcore

[benchmstr]

So you do squats 2 days in a row? 

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

[Master Blaster]

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

[chaos]

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?