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Random health and exercise thoughts - Page 1575

post #23611 of 47219
Quote:
Originally Posted by GraphicNovelty View Post

The "traditional" bodybuilding split (and what I made a ton of gains on) is Chest and Tri's/Back and Bi's/Legs and Shoulders. DL's on Back day, Squats on Leg day. No assistance on either lift is necessary, and if your #'s are decent, neither is progresion on those lifts.
Just take time off from developing those muscles and focus your energy on building the rest of your body. I know the internet is all squat squat squat deadlift but jesus christ you can lay off the lower body and stop the road to t-rex mode. If you want a bigger upper body then cut the lower body work and just focus on upper body. Your legs and strength are not just going to wither away.

You probably already seen this, but I think something like this is dope :

http://www.jimwendler.com/2012/09/531-and-bodybuilding/

I should do that for 3 months.I'm still on 531 progression and this looks like it will fill my upper body out pretty quick.
post #23612 of 47219
I've seen that. My problem with that is 5/3/1 progression is slow and you said your bench/press were proportionately low? I'd stay on the 5/3/1 for squats/DL but try and do a a faster progression on Press/Bench press instead.

There's nothing to say you can't mix and match progressions--I did a 5x5 when i fixed my squat form and was working my #'s back up while doing 5/3/1 for everything else. That was until my second SI joint injury which put me off heavy strength training for good frown.gif.

Then again, that's if you really must continue training your Squat/DL. I personally would just throw in sets 3x5-10 of each lift just to maintain and do upper body everything else to really focus on filling out, but then, I've often trained hard in the one thing I wanted to accomplish and let the rest of my training stay static otherwise (when I did KB's, for example, I really focused on getting my conditioning up and just used some machines to maintain my other stuff so as to not overload my shoulder).

KC: I've had trouble progressing for chin/pull ups, but my DB rows kept going up up up till i was rowing 90's for reps so take from that what you will.
post #23613 of 47219
Quote:
Originally Posted by GraphicNovelty View Post

I've seen that. My problem witht that is 5/3/1 progression is slow and you said your bench/press were proportionately low? I'd stay on the 5/3/1 for squats/DLbut try and do a a faster progression on Press/Bench press instead. Then again, that's if you really must continue training your Squat/DL, I personally would just throw in sets 3x5-10 of each lift just to maintain and do upper body everything else to reallyfocus on filling out, but then, I've often trained hard in the one thing I wanted to accomplish and let the rest of my training stay static otherwise (when I did KB's, for example, I really focused on getting my conditioning up and just lifted to maintain my other stuff).
There's nothing to say you can't mix and match progressions--I did a 5x5 when i fixed my squat form and was working my #'s back up while doing 5/3/1 for everything else. That was until my second SI joint injury which put me off heavy strength training for good frown.gif.

Gotcha. Is there a good bodybuilding template online? I can never find the "5/3/1" of bodybuilding, as in tried tested and simple. I think it might be a good idea.. My friend took 6 months off the gym who powerlifted and when he got back he trained like a body builder for 4 months to get some hypertrophy back. I havn't been completely off the gym for the 8 months I rehabbed my shoulder, But my upper body lifts were so low I didn't grow much besides the area that i was rehabbing.
post #23614 of 47219
Quote:
Originally Posted by Coldsnap View Post

Gotcha. Is there a good bodybuilding template online? I can never find the "5/3/1" of bodybuilding, as in tried tested and simple. I think it might be a good idea.. My friend took 6 months off the gym who powerlifted and when he got back he trained like a body builder for 4 months to get some hypertrophy back. I havn't been completely off the gym for the 8 months I rehabbed my shoulder, But my upper body lifts were so low I didn't grow much besides the area that i was rehabbing.


People seem to really like PHAT. It does have 2 leg days a week though, but you could cut out the lower body hypertrophy day and just do the power day to maintain strength.

I agree with graphic on focusing on one or two things at a time.
post #23615 of 47219
Okay, i will check it out. thanks
post #23616 of 47219
Quote:
Originally Posted by GraphicNovelty View Post

KC: I've had trouble progressing for chin/pull ups, but my DB rows kept going up up up till i was rowing 90's for reps so take from that what you will.

Yeah my chins/pulls are not going up at all. I thought it was because I was "weighting up" my body weight (lol) but now that I've been sticking around 180 lbs it's still not moving. Frustrating as hell, can't wait to cut so I can plate up my dip belt haha.

My weighted chins are stuck at BW+45, since end of July and weighted pulls at BW+35 since I started doing em. My weighted dips have been going up over this time period, though. Currently at BW+100. I think that's because I focus on triceps a ton.

I gotta do bb rows in my prog and I can't fucking stand them. I hate lifts where your form breaks down before failure, and for me that's one of them. I feel like I can never fully push myself because of it, plus rows are simply the worst.
post #23617 of 47219
I like combining strength-focused rep schemes with "hypertrophy" rep schemes. My workouts usually progress like this:

Main movement (bench/squat/deadlift) at low reps -> Assistance work in slightly higher rep ranges -> Stuff for size in high rep ranges

It changes here and there a bit but that's mainly what I do.
post #23618 of 47219
You gotta stop thinking about things like a powerlifter and look for the 5/3/1 of BBing. You lift heavy shit, you eat a lot, your muscles grow. It's a lot simpler. Why do you think even idiot bro's manage to look swole?

These are the two i did that I saw good progress on, from bb.com.

Personally, I'd echo charly go lower reps for the bigger lifts and higher reps for the accessory lifts. You want to go to failure on your last set and try and do more weight/reps each time. It's not as "science-y" or as laid out as something like 5/3/1, it's more something you just gotta go by feel. It also gives you an opportunity to do the lifts you enjoy-- I subbed DB rows for A-Rows, for example, because i really like DB rows.
Quote:
Each exercise 2-4 sets, reps 5-8
Back/Bis
Deadlifts
A-Row
Chins or Pulldows
Bicep Curl

Chest/Tris
Bench
DB or Inc Bench
Chest Dips
Triceps Isolation

Legs/Shoulders
Squat
GHR (Glute Ham Raise)
Military Press
Calf Work
Quote:
Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off

KC: One way I was able to increase Chin/Pull up progression was to give myself a set # i wanted to do (usually 5 sets of 10) and do it in as few sets as possible. Even if it means sets of 1 or 2 towards the end. It's weird but it worked.

Also, I can't do BB rows at all. Try switching to dumbells?
post #23619 of 47219
i have long since given up on trying to convince people of the error of their ways when it comes to nutrition/training. i just smile and nod... the sis-science is just as strong as the bro-science and if there is one thing i've learned is that it is not to argue minutiae with women. they will do their single-legged bosu squats with pink overhead alternating dumbbell press because the omg qt pie trainer boy told them it would firm their butts, and that's great. she can hate on protein shakes all she likes and her confirmation bias will affirm her beliefs... its just unfortunate that people don't understand that simply being entitled to an opinion does not mean it is valid.

coldsnap broheim... just do something man. \ busting your ass on something consistently for awhile is better than poring over every single hypertrophy program available on the internet in order to determine what one is best. when i gimped my knee i did m/t/t/f chest/back/chest/back and i grew and progressed weekly. just modify your routine from ex and go with it
post #23620 of 47219
I just wanted to make the right choice. I'm not one to train programs alot, I've been sticking to my program for awhile. I like the idea of what Charly said.
post #23621 of 47219
Quote:
Originally Posted by GraphicNovelty View Post

KC: One way I was able to increase Chin/Pull up progression was to give myself a set # i wanted to do (usually 5 sets of 10) and do it in as few sets as possible. Even if it means sets of 1 or 2 towards the end. It's weird but it worked.

Also, I can't do BB rows at all. Try switching to dumbells?

Yeah that's sort of what I do for most lifts, which is rest paused sets. Most of my lift are 20-30rp meaning I do 3 sets to failure (i.e. as many reps as possible) and try to hit that rep total and if I do then plate up. I don't really do that for chins/pulls though, right now I do 3 sets and try to hit as many as possible and if I hit 8 on the first set plate up next time. My weight scheme is BW+35, BW, BW right now for those, and as I weight up basically turns into a rest paused drop set (I think my chest dip is BW+100, BW+90, BW+80 or something).

I think it'll just come over time. It'll really help when I cut down so I can transfer that body weight to plates hah.

I'm gonna stick with BB rows but I think back off the weight a bit to see if I can get the form down better. Maybe do DB rows for a short while to hit stabilizers and improve form/control before moving back to BB, I don't know.

PS I've been doing this to failure stuff for so long I don't think I could go back, I don't see how you guys can feel accomplished when you have more reps in you but stop, it just doesn't make much sense to me.
post #23622 of 47219
Quote:
Originally Posted by Coldsnap View Post

I just wanted to make the right choice. I'm not one to train programs alot, I've been sticking to my program for awhile. I like the idea of what Charly said.

fwiw thats how ex trains people and you've been trained by him so... what was the routine he gave you anyways? i altered mine to work around no lower stuff and i made great size/strenght progress for months on it.
Warning: Spoiler! (Click to show)
BB Row 3x6
#3 band pullup 2xfailure
#3 band chinup 2xfailure
Band 1-arm seated row 2x20
DB Shrug 3x15
Prone trap raise 3x10
Grip work: 2x30s static holds, 2x30s plate pinch

Tuesday - Lower bench
Paused bench 2x5
Paused db bench 2x10
Slight Incline fly 2x10
Band upright row 2x20
Band pullapart 2x20
Skullcrusher 2x10
BB curl 2x10 SS/ w Band tricep pushdown 2x20

Thursday - Back
Pullup - 20 reps total
Chinup - 10 reps total
DB Row 2x10
BB Shrug 3x10
Trap raise 3x10
Grip work - 2x30s static holds, 2x30s plate pinch

Friday - Upper bench
Pin press 2x5
Guillotine press 2x10
DB Pullover 2x10
DB Shoulder press 2x10
JM Press 2x10
Band face pull 2x20
DB Curl 2x10 SS w/ Band tricep pushdown 2x20

i would probably drop the pullups/chins on thursday and add in 2x5 deads 2x10 squats / 2x5 squats 2x10 deads rotating weekly for your purposes, but this was designed around my equipment limitations and preferences so yeah. this swoled me up pretty good though
Edited by jarude - 12/20/12 at 8:16am
post #23623 of 47219
^ I do use a lot of stuff I learned from EX. There was some stuff I didn't like though.

If I were to do zig zag, at 5'7 175lbs this would look right?

40% prot, 35% fat, 25% carbs

Monday 2468
Tuesday 1974
Wednesday 2961
Thursday 2468
Friday 2221
Saturday 2714
Sunday 2468
post #23624 of 47219
Yo RHET bros any of you in NYC tomorrow and want to come kill your gains at my birthday party?
post #23625 of 47219
Okay. So I got my diet and program all worked out for the next 4 months. If i fuckin start talking about changing shit or my diet call me out for being a fat pussy. I'm actually going to sit down and write the next 4 months workouts down in my training log.. just so i know 100% where im going.
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