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Getbig Main Boards => Gossip & Opinions => Topic started by: MAXX on December 03, 2014, 11:08:15 AM
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Any powerlifters here? Preferably natural. Want to increase my bench again since my injury.
Right now I'm trying every 4 day, alternating one heavy day (90% 1rm) with one lighter day (75% 1rm)
This seem to be too hard for me to recover from. I get inflamation in my pec tendons... Maybe I should just try the same just every 5 day and see if I still get overtrained.
Strong natural lifters here.. Advice ???
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;D consult this book immediately :D :D :D :D
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Laugh, but this did add 50 lbs to my bench as advertised.
http://forum.bodybuilding.com/showthread.php?t=899851
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Laugh, but this did add 50 lbs to my bench as advertised.
http://forum.bodybuilding.com/showthread.php?t=899851
That is a great program. I did it when it first came out. Actually there were two versions of it, the second being slightly better than the first. When I did it, I didn't quite get 50 lbs on it but got at least 35 which was good enough for me. I got up to benching 420 lbs with it. Of course that was almost 10 years ago and I'm down about 100 pounds on the bench since then. But it's a good program. Only, don't try doing it more than the 8 weeks it prescribes without taking a break and going to something else for a while. I did end up trying to do two 8 week cycles of it back to back which was a mistake and I ended up tearing a pec.
:-\ ???
biggest fear
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Yeah, but he tore it from over use.
Either way, you could always shit can the bench. Plenty of alternatives.
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Yeah, but he tore it from over use.
Either way, you could always shit can the bench. Plenty of alternatives.
There is a fine line between overuse and optimal training.
Well not benching is out of the question. A big bench is the most impressive lift you can have
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There is a fine line between overuse and optimal training.
Well not benching is out of the question. A big bench is the most impressive lift you can have
I thought deadlift would be the most impressive lift, since youre utilizing more bodyparts than a bench press.
I mean, if you mean impressive in terms of getting the women, then you may be right.
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We follow a Westside template.
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What are your current stats ?
BWT, age, max at present time
type of equipment available
past training experience -how long you have lifted, types of programs used
Just trying to get an idea of where to start
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Steve Kuclo recommends partial ROM reps with a lot of weight.
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We follow a Westside template.
Coach, have you ever thought of developing your own weightlifting program?
You can call it, "Coach Republican: Bench Pressing Democrats through the roof." :-\ :-\ :D :D
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Steve Kuclo recommends partial ROM reps with a lot of weight.
That's for hypertrophy bodybuilding specific training. He gets better contact and isolation with pecs.
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What are your current stats ?
BWT, age, max at present time
type of equipment available
past training experience -how long you have lifted, types of programs used
Just trying to get an idea of where to start
235 lbs bw fairly lean
bench 315 for 5 today.
not a powerlifting gym. no chains, bands, boards or any of that available. maybe I should join a pl gym if I really want to improve...
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Powerlifting and bodybuilding are all drugs, the more drugs you take the stronger and bigger you get. Everything else is just smoke and mirrors. So take more drugs to press more weight and die in your late 40's. That's the most honest reply you will ever get.
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Powerlifting and bodybuilding are all drugs, the more drugs you take the stronger and bigger you get. Everything else is just smoke and mirrors. So take more drugs to press more weight and die in your late 40's. That's the most honest reply you will ever get.
I have pretty decent strength natually. If I can improve on that swiching things up, great. If not bummer...
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I have pretty decent strength natually. If I can improve on that swiching things up, great. If not bummer...
You have deluded yourself so far, just delude yourself a bit more and boom, suddenly you have awesome strength. All a matter of degree of self delusion.
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235 lbs bw fairly lean
bench 315 for 5 today.
not a powerlifting gym. no chains, bands, boards or any of that available. maybe I should join a pl gym if I really want to improve...
Find your 1RM. Work off of percentages. Keep reps at no more than 3 with the final rep being 1. Your theoretical 1RM is 355 based on your 315 x 5. Shoot for breaking a record by no more than 10lbs a week. 5 preferably. Chose accessory exercises that support the main lift.
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Powerlifting and bodybuilding are all drugs, the more drugs you take the stronger and bigger you get. Everything else is just smoke and mirrors. So take more drugs to press more weight and die in your late 40's. That's the most honest reply you will ever get.
Please just shut the fuck up.
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You have deluded yourself so far, just delude yourself a bit more and boom, suddenly you have awesome strength. All a matter of degree of self delusion.
Juicing would probably be awesome for a while. Just don't know in the long run... Rather live in delusional natural land for now.
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Find your 1RM. Work off of percentages. Keep reps at no more than 3 with the final rep being 1. Your theoretical 1RM is 355 based on your 315 x 5. Shoot for breaking a record by no more than 10lbs a week. 5 preferably. Chose accessory exercises that support the main lift.
Yes, this is the key to a bigger bench.
(http://www.asset1.net/tv/pictures/movie/a-beautiful-mind-2001/A-Beautiful-Mind-DI.jpg)
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Find your 1RM. Work off of percentages. Keep reps at no more than 3 with the final rep being 1. Your theoretical 1RM is 355 based on your 315 x 5. Shoot for breaking a record by no more than 10lbs a week. 5 preferably. Chose accessory exercises that support the main lift.
okay thanks
but train heavy like this every workout? how often?
and what does a westside program look like ???
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Yes, this is the key to a bigger bench.
(http://www.asset1.net/tv/pictures/movie/a-beautiful-mind-2001/A-Beautiful-Mind-DI.jpg)
I see your hours numbered on here troll.
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okay thanks
but train heavy like this every workout? how often?
and what does a westside program look like ???
Have "fun" with this make believe bullshit.
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okay thanks
but train heavy like this every workout? how often?
and what does a westside program look like ???
Basically two max effort days and two dynamic (speed) effort days. Two lower, two upper.
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Have "fun" with this make believe bullshit.
idk if I would be happier in life benching 50% more with the help of roids.
it's just not that big part of my life. it's a hobby, not my whole life.
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idk if I would be happier benching 50% more with the help of roids.
it's just not that big part of my life. it's a hobby, not my whole life.
All this is going to accomplish is injuries. Just workout like a normal person and go home. Delusional idiots calculating their little bitch weights for their little bitch sets piss me off. Fuck you in advance for joining the ranks of these idiots pissing me off in the gym.
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Basically two max effort days and two dynamic (speed) effort days. Two lower, two upper.
How often? If twice a week idk if I can tolerate that frequency. Already get inflamation and overtraining from doing it every 4 days.
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All this is going to accomplish is injuries. Just workout like a normal person and go home. Delusional idiots calculating their little bitch weights for their little bitch sets piss me off. Fuck you in advance for joining the ranks of these idiots pissing me off in the gym.
Probably right. Just tired at being stuck at the same weights. Makes me want to quit training altogether.
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Probably right. Just tired at being stuck at the same weights. Makes me want to quit training altogether.
I'm glad you are seeing the light. Just go jogging once in a while, do some push ups, pull ups and sit ups in the woods. Barbell games are for drug addicts and tragically delusional people.
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I'm a powerlifter and a natural one at that, best press being 440lbs close grip at 230lbs bodyweight. My bench seems to respond well to higher frequency, being 3 times per week usually. Ideally set up in blocks. Like a 4 week volume block, followed by a test date to see where abouts you're at which is then followed by a 3-4 week intensity block with is a fare bit heavier and then repeat. Finding out where you're weak and what sort of lifting tendencies you have can help dictate reps/set schemes and what technique ques and assistant work would best help you. Recording heavier attempts and seeing them from an outside view works well there.
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How often? If twice a week idk if I can tolerate that frequency. Already get inflamation and overtraining from doing it every 4 days.
Rule of thumb is a 72hr recovery between Max effort and Dynamic effort. We have our system set up as Monday-Thursday Lower, Tuesdays-Fridays Upper. That gives us the recovery time needed between lifts.
Big Bad Wolf is an Elite status lifter on here known for his bench. I'm sure he can chime in on this as well. But this is what works for us.
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I'm a powerlifter and a natural one at that, best press being 440lbs close grip at 230lbs bodyweight. My bench seems to respond well to higher frequency, being 3 times per week usually. Ideally set up in blocks. Like a 4 week volume block, followed by a test date to see where abouts you're at which is then followed by a 3-4 week intensity block with is a fare bit heavier and then repeat. Finding out where you're weak and what sort of lifting tendencies you have can help dictate reps/set schemes and what technique ques and assistant work would best help you. Recording heavier attempts and seeing them from an outside view works well there.
440 naturally raw? that must be pretty elite?
btw I saw these big eaters bench 405 with ease ??? pretty sure they're natty
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440 naturally raw? that must be pretty elite?
btw I saw these big eaters bench 405 with ease ??? pretty sure they're natty
I wouldn't say elite but you defiantly turn some heads and get props by most in commercial gyms. I've tried Westside as well and found it not ideal unless you have a good core of guys and a competent spotter on hand at all times which isn't always practical. Was a fun program though.
You can get your bench strong on a number of different training methods, learning how to bench like a power lifter and use the entire body instead of just laying on the bench like a limp noodle will help a ton.
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Rule of thumb is a 72hr recovery between Max effort and Dynamic effort. We have our system set up as Monday-Thursday Lower, Tuesdays-Fridays Upper. That gives us the recovery time needed between lifts.
Big Bad Wolf is an Elite status lifter on here known for his bench. I'm sure he can chime in on this as well. But this is what works for us.
3 days recovery.. I'm already overtrained as it is by 4 days ???
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Laugh, but this did add 50 lbs to my bench as advertised.
http://forum.bodybuilding.com/showthread.php?t=899851
I know several people who had good results using that program.
You could also try doing a sheiko bench press program.
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A sheiko style set up is similar to how I set my template up, good programming imo. I think if you squat and deadlift on a weekly basis that also comes into play in regards to how you should set up your programming. Hard to juggle all three once your #s get up there a bit.
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A sheiko style set up is similar to how I set my template up, good programming imo. I think if you squat and deadlift on a weekly basis that also comes into play in regards to how you should set up your programming. Hard to juggle all three once your #s get up there a bit.
I agree and that is something alot of people don't take into consideration when they create/pick a training program. Not only when it comes to the big three but also when it comes to trying to grow every muscle group at the same time.
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3 days recovery.. I'm already overtrained as it is by 4 days ???
What's your diet like? Google Westside Barbell for a better understanding.
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I'm doing Paul Carter's short cycle for a meet in Jan. We split squats and accessories into 2 days along with bench and bench accessories. I'm a big believer in % training. Some guys need to go heavy all the time and it works. I've done lilly's cube 4 or 5 times and its worked as well.
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Set %s are great and have stood in the test of time, I myself also incorporate RPE's. Mike T and his reactive training systems website is a gold mind as far as free training info and help with programming is concerned.
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I'm a powerlifter and a natural one at that, best press being 440lbs close grip at 230lbs bodyweight. My bench seems to respond well to higher frequency, being 3 times per week usually. Ideally set up in blocks. Like a 4 week volume block, followed by a test date to see where abouts you're at which is then followed by a 3-4 week intensity block with is a fare bit heavier and then repeat. Finding out where you're weak and what sort of lifting tendencies you have can help dictate reps/set schemes and what technique ques and assistant work would best help you. Recording heavier attempts and seeing them from an outside view works well there.
Natural and 230lbs bodyweight is morbidly obese. Congrats.
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Natural and 230lbs bodyweight is morbidly obese. Congrats.
Is this halo's gimmick...either way you're another twink bitch who trains like a puss.
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Is this halo's gimmick...either way you're another twink bitch who trains like a puss.
Loading up on fast food and cranking out a couple of reps with 10 minute breaks in between sets is real fucking hard. Only a few men in the world have the freakish genetics and ungodly willpower to do this stuff.
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I don't know...a haven't had fast food in years...and I have to work pretty fast in the gym. I think your stuck with a mental picture of 308lbs geared lifters.
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I don't know...a haven't had fast food in years...and I have to work pretty fast in the gym. I think your stuck with a mental picture of 308lbs geared lifters.
The mental picture of a 230lbs natural lifter is quite horrifying as well.
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The mental picture of a 230lbs natural lifter is quite horrifying as well.
What's up with this worthless troll trying to derail a decent thread?
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What's up with this worthless troll trying to derail a decent thread?
What is decent about a bunch of fat idiots trying to spread their mental disease to others?
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I have found volume to work well also. I am a decent bencher for an old guy at 48 - I can still do 405 pretty easy at 212 bwt, natural and raw
I have found rotating exercises like floor presses, dead presses, cambered bar presses and board presses - 2-3 boards have helped me a lot to gain and lately maintain
One day I do 3 -5 sets with reps in the 3-5 range @ 80 % of 1 RM ( Sunday), ( Wed) I will do some lighter work -say dead presses in the 70 % range for 6 -10 singles with 1 min breaks between singles, (Fri) I will do 3-5 sets @ 60% range for 6-8 reps a set with 3 min breaks, just an easy workout
My other days I do squats -Mon, back/bi's on Tues, some deads on Thurs, I do hit tri's whenever I have the energy or desire during the week after I bench - usually heavy pushdowns or weighted dips
I have experimented with a lot of routines, and this is what works for me -staying in the gym a lot, but not for a lot of time each workout
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I have found volume to work well also. I am a decent bencher for an old guy at 48 - I can still do 405 pretty easy at 212 bwt, natural and raw
I have found rotating exercises like floor presses, dead presses, cambered bar presses and board presses - 2-3 boards have helped me a lot to gain and lately maintain
I have a cambered bar, but never thought of benching with it. Is it the "swinging" of it that causes instability or something?
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The cambered bench bar has about a 5'' bend in the middle to really lower the weight below your chest, you might have a cambered squat bar - not sure ?
The cambered bench bar is a shoulder wrecker though if you are not careful !
A great bencher name of Mike McDonald in the 70's used the cambered bar to really up his game - he said this anyway
Again, be careful with the shoulders if you decide to try benching with one - I got great results with it though !
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The cambered bench bar has about a 5'' bend in the middle to really lower the weight below your chest, you might have a cambered squat bar - not sure ?
The cambered bench bar is a shoulder wrecker though if you are not careful !
A great bencher name of Mike McDonald in the 70's used the cambered bar to really up his game - he said this anyway
Again, be careful with the shoulders if you decide to try benching with one - I got great results with it though !
Oh gotcha - yeah, I have a cambered squat bar - 65lbs. A cambered bar like you describe would definitely wreck my shoulders at this point.
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Has anybody read this book?
http://www.amazon.com/Bench-Press-Science-Josh-Bryant/dp/1495469220/ref=asap_B00K7K8QBS_1_5?s=books&ie=UTF8&qid=1417658502&sr=1-5
(http://ecx.images-amazon.com/images/I/51QOunPUwBL.jpg)
Also maybe try this:
http://www.basbarbell.com/2011/09/get-big-bench-program.html
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Bench press the science by Josh Bryant is a great read, lots of practical info.
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Juicing would probably be awesome for a while. Just don't know in the long run... Rather live in delusional natural land for now.
That's my life right now. :D
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Lots of food to gain "size"
Bench multiple times a week to destroy your shoulders and tear a pec
Chains , bands, boards and a percentage template
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What is your age? I used to bench 2 times per week. Warm up and then 3 heavy sets of 5 with 327. 2 heavy sets of cheating fly's with 90's. 3 Heavy sets of inclines with 275 (5 reps)
This is all completely drug free.
If you are over 38 you need to rest longer between work out days.
Eat a big salad every day and steamed veggies.
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Lots of food to gain "size"
Bench multiple times a week to destroy your shoulders and tear a pec
Chains , bands, boards and a percentage template
I dunno. I would venture to say you're going to see more pec tears and shoulder injuries in bodybuilding (for those bodybuilders who actually train) than in power lifting.
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I dunno. I would venture to say you're going to see more pec tears and shoulder injuries in bodybuilding (for those bodybuilders who actually train) than in power lifting.
probably about the same when you compare lifters with similar drug intakes, although most PLers I know trained the bench once a week at most unless they were bench only lifters.. and much lower volume than BBers
Shirted benchers are less likey to tear a pec in theory but you know what todays shirts are like.. a 500lb raw bencher getting 700-800 out of a shirt is not doing his joints any favors
BBers are using less weight and inherently safer lifts, but are making those lifts hostile to their joints by trying to 'focus on the pecs' with elbow flare, lots of flyes etc
I just shake my head at the idea of training a lift up to 6 days a week, even if it actually helped in the big picture, joints have a finite life span before they go 'dave tate' and overuse injury risk is magnified when you do the same pattern over and over again
both groups have a few smart ones and a lot of retards :-\
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Thought this was great article by Dave Tate...
http://articles.elitefts.com/training-articles/powerlifting-articles/my-return-to-powerlifting/
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Wendler 5-3-1 system.
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3 steelbench with some nice leather up your ass will do u fine!
Dose it matter if u can max 100 200 300 500 600 700 pound?
If u really had ambition to increase your bench u would already have joined a powerliftinclub, but u dident!
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3 steelbench with some nice leather up your ass will do u fine!
Dose it matter if u can max 100 200 300 500 600 700 pound?
If u really had ambition to increase your bench u would already have joined a powerliftinclub, but u dident!
They're aren't that many around.
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place bar on bench rack
add weights to bar
lay with back on bench
grasp bar and unrack
lower weight and press up
you are welcome
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place bar on bench rack
add weights to bar
lay with back on bench
grasp bar and unrack
lower weight and press up
you are welcome
How far do we lower said weights and for how many times ???
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place bar on bench rack
add weights to bar
lay with back on bench
grasp bar and unrack
lower weight and press up
you are welcome
Ain`t nothin to it but to do it ;D:
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Serious question ...
I used to do a good bit of flat bench in my late teens and early twenties. I'm shortish (5.65" without shoes), I don't have a great "reach" and I also have a barrel chest, so I guess I was "gifted" for the lift.
My numbers never reflected that :) At a very fat, albeit clean, 240ish, I did a triple with 370, each rep briefly paused (and none of that "let it sink into your chest and BAM, rebound!" shit).
I am now 36 and have no interest in flat BB bench anymore. Nonetheless, when I do train again, what really IS the best way to protect your rotators whilst performing any kind of press, be it BB incline, DB incline, Smith, Hammer Strength or whatever else? One of those T-Nation guys talks about literally "shrugging" your traps while pressing; others still say do as the powerlifters do, i.e., tuck your elbows, arch your back, etc.
I realize the best way to facilitate pec development is probably to do Guillotine Presses with a modestly-wide grip, but again, I don't think the risks are worth the rewards.
All homo, I like trannies and worship that toothless chain-smoking woman from "Kingpin" who ... you get the idea ;)~
Your ever faithful Olympian amalgam,
DCM