Time for me to get back to the Basics...

[dyslexic]

The exercises that put on most of my solid size. I don't do them consistently anymore. I do tons of variations on a theme. I still hit it hard, but not nearly as heavy. I feel like I pump more than I bleed.

I built my solid mass over 10 years ago with these consistent exercises:

1) Deadlifts
2) Rack Pulls
3) Squats
4) weighted chins
5) weighted dips
6) Bench Press


I never got hurt enough to sway me or force me into an early unenjoyable retirement, but my energy levels definitely declined somewhere along the way.

Don't get me wrong, I do go heavy and I do use these basics , eventimes competitively, but more randomly than consistently.


Any anciallaries to those would be Partial rack pulls, bent rows, bb shrugs, bb curls, close grip benches and rope extensions, calf raises... all the good stuff.

[greg2112]

Good list!  I agree on those as well!  whats your workout nowadays?  split?

The clean and press is another good lift that has helped me as well

[dyslexic]

Nowadays...


Monday: Legs
Tuesday: Back, Biceps, Forearms
Wednesday: Some type of deads or rack pulls. Full Body is what it feels like.
Thursday: Chest, Triceps
Friday: Delts
Saturday: Off
Sunday: Off


Leg day always revolves around squats, whether I like it or not. I will alternate with hamstrings before and after on alternate weeks. In other words, on one Monday I will beat the crap outta the hammies before I hit quads. I may do 100 reps of 100 lbs. of seated leg curls to start with. Of course, on these days, there is a noticeable drop in strength and stamina for the quads. It doesnt take long for the wobbles to set in.

On an alternate Monday, I will go right to squatting with just the bar, and then work my way up. I usually have odd rep schemes. I've never been much for 3-4 sets x 8-12 reps. I usually come up with a random number and then do it. I also keep a workout log-- I just might want to try and beat the last workout directly. I will actually go home and multiply the weight I used x reps and come up with a number like 10,480 lbs. in 7 minutes. If I do that, I will either try to go for 10,480 lbs. in 6 1/2 minutes, or just go for 11,000 lbs. total work load and try to keep it around the same time-table.

I usually won't hit calves on leg day, but you never know. If I start flappin my lips after my workout, I might go hit calves before leaving.


I'll finish this up later...

[jpm101]

I must be mistaken but I though Dyslexic posted that he had a torn quad  last week or the week before.

Anyway, for what it's worth, I would add overhead pressing (including push/jerk presses..even the press behind the neck) as a prime basic movement. Exceptional delt builder as well as upper body mass. Glad Dy's include weighted chins and dips, few take them that serious when it comes to size and power. In my view, I pretty much would drop benches and do heavier weighted dips for the chest, triceps and delts. Throwing in different hand positions from time to time. Also would sub SLDL's rather that regular DL's. In either movement, shrugging at the top position gives an extra reward to the exercise. If I had only one exercise to do for szie, strength and stamina it would be the front squat clean & press. Higher reps give BB'ing results. Good Luck

[greg2112]

Ditto on the weighted dips and weighted chin up's!  both work big time!  This friday, I plan on doing hang clean and presses, then a little super-set of weighted chin up's and dips till I reach 50 total reps of each.  90 seconds b/w the dips and chin up's.  PUMPED!

I must be mistaken but I though Dyslexic posted that he had a torn quad  last week or the week before.

Anyway, for what it's worth, I would add overhead pressing (including push/jerk presses..even the press behind the neck) as a prime basic movement. Exceptional delt builder as well as upper body mass. Glad Dy's include weighted chins and dips, few take them that serious when it comes to size and power. In my view, I pretty much would drop benches and do heavier weighted dips for the chest, triceps and delts. Throwing in different hand positions from time to time. Also would sub SLDL's rather that regular DL's. In either movement, shrugging at the top position gives an extra reward to the exercise. If I had only one exercise to do for szie, strength and stamina it would be the front squat clean & press. Higher reps give BB'ing results. Good Luck

[jpm101]

Congrats to Greg on his suggestion. I have dome chins & dips SS'ed with great results. Usually will do a 7X7 system when doing those with a dipping belt on.. Have done GVT (10X10) in the past, bwt only. Good luck.

[greg2112]

Now thats something I would like to try, GVT with chins and dips.  Would be tough though with the chins for 10 reps and 10 sets, for me at least.  I am doing ladder sets with those now, 2 reps, rest a few, 3 reps, rest 5 reps, rest, repeat.  I am guranteed to get at least 50 reps with this method without burning out and my form going down the shitter..trying to get stronger on those and volume for those as well...Will go back to a DC routine in a few months

Congrats to Greg on his suggestion. I have dome chins & dips SS'ed with great results. Usually will do a 7X7 system when doing those with a dipping belt on.. Have done GVT (10X10) in the past, bwt only. Good luck.

[dyslexic]

I must be mistaken but I though Dyslexic posted that he had a torn quad  last week or the week before.

Not me! I havent torn or ruptured or dislocated anything... ever.


Could be this guy:
http://www.getbig.com/boards/index.php?topic=302430.0


I could have sworn I saw a thread too. It said something like : "So, I tore a quad"


Can't find it.

[jpm101]

Hmmmmmm! quite a mystery, could have sworn also that dyslexic  posted that  "look at poor me" message. I'm probably wrong. Might have gotten that mixed up with a  Disturbia post. Good Luck.

[dyslexic]

Hmmmmmm! quite a mystery, could have sworn also that dyslexic  posted that  "look at poor me" message. I'm probably wrong. Might have gotten that mixed up with a  Disturbia post. Good Luck.

That's funny. Give me a few more thousand and i probably will 'pity post' ha ha.


Dyslexic = mixed up, caught that.

[powerpack]

I also got a good basic list
1) Low incline bench
2) Rows
3) front squats
4) SL deadlif
These are the foundation of all my work outs

[Swedish Viking]

The exercises that put on most of my solid size. I don't do them consistently anymore. I do tons of variations on a theme. I still hit it hard, but not nearly as heavy. I feel like I pump more than I bleed.

I built my solid mass over 10 years ago with these consistent exercises:

1) Deadlifts
2) Rack Pulls
3) Squats
4) weighted chins
5) weighted dips
6) Bench Press


I never got hurt enough to sway me or force me into an early unenjoyable retirement, but my energy levels definitely declined somewhere along the way.

Don't get me wrong, I do go heavy and I do use these basics , eventimes competitively, but more randomly than consistently.


Any anciallaries to those would be Partial rack pulls, bent rows, bb shrugs, bb curls, close grip benches and rope extensions, calf raises... all the good stuff.

Real good list, but why deads and rack pulls?
My list is :
 Front Squats
 Deads
 Chins
 Rows
 DB shoulder Press
 Db Chest

[chaos]

Real good list, but why deads and rack pulls?
My list is :
 Front Squats
 Deads
 Chins
 Rows
 DB shoulder Press
 Db Chest

Front squats kill my shoulders when I go heavy, I tried several different hand/arm positions and they never get comfortable. Ruins my pressing movements for the next week.

[dyslexic]

Real good list, but why deads and rack pulls?

Not on the same day...