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Getbig Main Boards => Gossip & Opinions => Topic started by: flinstones1 on April 16, 2015, 03:03:58 PM
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Thursday- chest shoulders triceps
Friday- back biceps forearms
Saturday- rest
sunday- legs/ abs
monday- chest shoulders triceps
tuesday- back biceps forearms
weds- legs /abs
Each muscle twice per week, one light day and one heavy day. On the heavy day I will be working up to a 6 rep max in some kind of squat/bench/deadlift/rack pull etc. Obviously 1-3 rep maxes are better for strength but I am using 6's because I dont want to risk injuring myself and with 6's you can still gain some good size. Excercises will be rotated every 3 weeks to avoid CNS fatigue and stagnation. So Ill do close grip inclines for three weeks, then switch to floor presses, then dumbell benches etc.
My main focus is my bench of course, my goal being 450 raw. I get about a 40 lb carry over from incline so if I can rep 405 on incline I figure Ill be g2g for 450. My current best incline being 365 for 1. My bench has not gone up in a year doing this high rep pump bullshit, Im bigger now but much weaker I feel. My CNS feels very weak at the moment because I havent trained it in so long. Im sure I could run 3 grams of gear hop on some halo and get my 450 but Im trying to save money here.... Let the training and food work for me.
Obviously this is a brutal training program and can lead to CNS fatigue very quickly so I was considering block periodization or Jim wendlers 5/3/1. This is basically a westside routine modified, for the guys who have been training for strength what do you find works best and what do you think of this?
thanks
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Use Dumbbells for benching in addition to regular benching I found that using Dumbbells really helps build arm strength which in turn increased my bench
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strength and conditioning are for phaggots real men train their real delts
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I would think chest,legs,back rest. Instead of chest, back, legs rest.
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Add in a shoulder day wtf!??? no shoulders!!? If you have shitty weak shoulders it will hurt you more than help you for benching
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He'll probably just hit shoulders some on back or chest day.
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Just add 5lb to your lifts every week or 2 you'll get there. That's how I built my strength up
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Add in a shoulder day wtf!??? no shoulders!!? If you have shitty weak shoulders it will hurt you more than help you for benching
I'll be hitting shoulders on the chest and triceps day probably in the evenings. Front laterals, side laterals, and bent over laterals 4-6 sets of 8-12 reps. No overhead work, it does jack shit for me. At one time I was military pressing almost as much as I benched, I get no carry over
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Thursday- chest shoulders triceps
Friday- back biceps forearms
Saturday- rest
sunday- legs/ abs
monday- chest shoulders triceps
tuesday- back biceps forearms
weds- legs /abs
Each muscle twice per week, one light day and one heavy day. On the heavy day I will be working up to a 6 rep max in some kind of squat/bench/deadlift/rack pull etc. Obviously 1-3 rep maxes are better for strength but I am using 6's because I dont want to risk injuring myself and with 6's you can still gain some good size. Excercises will be rotated every 3 weeks to avoid CNS fatigue and stagnation. So Ill do close grip inclines for three weeks, then switch to floor presses, then dumbell benches etc.
My main focus is my bench of course, my goal being 450 raw. I get about a 40 lb carry over from incline so if I can rep 405 on incline I figure Ill be g2g for 450. My current best incline being 365 for 1. My bench has not gone up in a year doing this high rep pump bullshit, Im bigger now but much weaker I feel. My CNS feels very weak at the moment because I havent trained it in so long. Im sure I could run 3 grams of gear hop on some halo and get my 450 but Im trying to save money here.... Let the training and food work for me.
Obviously this is a brutal training program and can lead to CNS fatigue very quickly so I was considering block periodization or Jim wendlers 5/3/1. This is basically a westside routine modified, for the guys who have been training for strength what do you find works best and what do you think of this?
thanks
Look fine. Lower rep ranges and recovery build power and strength.
Keep recovery between 2-4min on the main lifts.
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Add in a shoulder day wtf!??? no shoulders!!? If you have shitty weak shoulders it will hurt you more than help you for benching
The best bench routine I ever did called for absolutely zero direct shoulder training.
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I see a pec tear in your future.
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I see a pec tear in your future.
One of the reasons I wont be doing any flat benching and will be keeping my max effort work no fewer than 6 reps. Still possible to tear a pec with incline but not as likely. .... flat bench is just asking for it IMO. Not a question of if you will tear a pec but when haha
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This is better
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Thursday- chest shoulders triceps
Friday- back biceps forearms
Saturday- rest
sunday- legs/ abs
monday- chest shoulders triceps
tuesday- back biceps forearms
weds- legs /abs
Each muscle twice per week, one light day and one heavy day. On the heavy day I will be working up to a 6 rep max in some kind of squat/bench/deadlift/rack pull etc. Obviously 1-3 rep maxes are better for strength but I am using 6's because I dont want to risk injuring myself and with 6's you can still gain some good size. Excercises will be rotated every 3 weeks to avoid CNS fatigue and stagnation. So Ill do close grip inclines for three weeks, then switch to floor presses, then dumbell benches etc.
My main focus is my bench of course, my goal being 450 raw. I get about a 40 lb carry over from incline so if I can rep 405 on incline I figure Ill be g2g for 450. My current best incline being 365 for 1. My bench has not gone up in a year doing this high rep pump bullshit, Im bigger now but much weaker I feel. My CNS feels very weak at the moment because I havent trained it in so long. Im sure I could run 3 grams of gear hop on some halo and get my 450 but Im trying to save money here.... Let the training and food work for me.
Obviously this is a brutal training program and can lead to CNS fatigue very quickly so I was considering block periodization or Jim wendlers 5/3/1. This is basically a westside routine modified, for the guys who have been training for strength what do you find works best and what do you think of this?
thanks
the compound movements revolve around the assistance exercises/not the other way around, is that right?
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Too much volume- unless you're running half the pharmacy.
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I would think chest,legs,back rest. Instead of chest, back, legs rest.
This.
Plus more rest wouldn't hurt.
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the compound movements revolve around the assistance exercises/not the other way around, is that right?
For me its the other way around. I need assistance work because my arms are so long I really need strong front delts to get the bar off my chest. I know what excercises work for my bench, jm presses, front delt raises with a plate or dumbbell, rolling tricep extensions.
cable pushdowns never did shit, neither do flyes, or any of that hammer strength crap.
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For me its the other way around. I need assistance work because my arms are so long I really need strong front delts to get the bar off my chest. I know what excercises work for my bench, jm presses, front delt raises with a plate or dumbbell, rolling tricep extensions.
cable pushdowns never did shit, neither do flyes, or any of that hammer strength crap.
I get DOMS like a mofo, went I train chest. Think my delts are weak?
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I get DOMS like a mofo, went I train chest. Think my delts are weak?
What movements do you use for your higher rep work? My chest never really gets sore flat benching unless Im doing illegal wide benches (great excercise for bench btw)
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What movements do you use for your higher rep work? My chest never really gets sore flat benching unless Im doing illegal wide benches (great excercise for bench btw)
You name it I have tried it. Except body only, because that is lame.
Now, Im pretty most only doing dips high reps. Every thing else is design to fail at 8-10 reps.
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Looks fine. I'd add a rest day before each leg session and keep the volume low if you're prone to overtraining
I benched 455 benching two sets,once a week. This high volume/frequency shit is for the birds , if you have the potential to bench 455 then you can do it on a simple routine ... if you can't do it then you'll never do it and overtraining and getting injured certainly isn't going to help. I think you'll be ok
Simple is always better IMO. And anadrol
Only pay attention to those of us in the thread who've actually done that and you'll be fine :P
Also I like Nash's idea of changing the order.. I do pull push, rest, legs, repeat usually nowadays
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Great age defying workout.
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Too much volume- unless you're running half the pharmacy.
THIS...agree with Tommy.. will work for a time but long term..?? i also donīt see the point in a Heavy and light Day If you pyramid ..etc in your workout, no need to repeat over 7 Days if your workout is intense enough. I think you should ask some of the Y Board Guys for advice as i suspect you want more power training.
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Great age defying workout.
lmaoooo
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monday legs
wednesday chest
friday back
saturday arms
repeat
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I run a block periodization scheme and have done so for the past few years with pretty good success, I would defiantly ditch the typical BBer gym bro split. I've also ran 5/3/1 and it was a great program but more so for continuous gains, not exactly what you want if you're in a rush to hit a specific number though it will get you much stronger in the long run. I think block periodization with a full body split would be best as far as strength is concerned, think squat/bench/squat assistance or dead/bench assistance/ dead assistance etc gives you more chances to train the lifts.
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Too much volume- unless you're running half the pharmacy.
When your on half the pharmacy like the pros are it doesn't matter how you train. The direct increase in strength that comes from a large increase in motor neuron size (that comes with mega dosing testosterone) will easily overcome a piss poor training program. To bench 450 clean, or on low doses though would require some planning.
Unless one was built to bench...and I am not a short armed guy.
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I run a block periodization scheme and have done so for the past few years with pretty good success, I would defiantly ditch the typical BBer gym bro split. I've also ran 5/3/1 and it was a great program but more so for continuous gains, not exactly what you want if you're in a rush to hit a specific number though it will get you much stronger in the long run. I think block periodization with a full body split would be best as far as strength is concerned, think squat/bench/squat assistance or dead/bench assistance/ dead assistance etc gives you more chances to train the lifts.
BLock periodization makes alot more sense to the natural lifter to me, or someone trying to achieve mastery in powerlifting who has been stuck at the same numbers for years. I believe the accumulation phase is where you work on increasing the size of your muscles before you move into transmution phase (correct me if Im wrong its been a while since I read about it) So yeah when it comes to block periozation I get it, I think for a high level lifter it is probably superior....but Im not trying to become a world class powerlifter. I also dont like the idea of gaining muscle and losing it, once I leave the accumulation phase and drop the assistance excercises. The only thing I may take from block periodization in the routine I posted is I might throw in a small realization phase where I will do some restoration work and lower my training volume a bit, perhaps to just three light full body workouts for two weeks before I attempt my 1 rep max. Im sure my CNS will be shot by the end of this training cycle Im gonna need a nice deload phase.
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BLock periodization makes alot more sense to the natural lifter to me, or someone trying to achieve mastery in powerlifting who has been stuck at the same numbers for years. I believe the accumulation phase is where you work on increasing the size of your muscles before you move into transmution phase (correct me if Im wrong its been a while since I read about it) So yeah when it comes to block periozation I get it, I think for a high level lifter it is probably superior....but Im not trying to become a world class powerlifter. I also dont like the idea of gaining muscle and losing it, once I leave the accumulation phase and drop the assistance excercises. The only thing I may take from block periodization in the routine I posted is I might throw in a small realization phase where I will do some restoration work and lower my training volume a bit, perhaps to just three light full body workouts for two weeks before I attempt my 1 rep max. Im sure my CNS will be shot by the end of this training cycle Im gonna need a nice deload phase.
Well there are different block periodization schemes with you describing the most common one, I personally only run accumulation and transmutation phases with a test week in between and after to see what results my last block of training has given me, completely disregarding the realization phase. I don't believe you would lose any muscle mass if going about it the right way, you still maintain the hypertrophy trait with enough volume in the later blocks to keep it steady while pushing the strength aspect. That's why I like it over other models, you can train multiple traits effectively, just shifting their focus around depending on what block you're in. Instead of trying to push them all at once or giving up on one completely