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Re: 2005 in review - personal bodybuilding highlights
Originally posted by president_fad
i do 12 sets of chest, once per week. I dont think thats alot at all.
And i know about IA's methods, as well as doggcraps i just havent used them. All my other lifts go up accept my bench, and i dont know why.
you may want to work your secondary muscles associated with benching. bp's like tris and shoulders. hit shoulders and tris heavy with low volume to try and build up strength, that should help your bench go up.
i've only been doing mabye 6 working sets for chest, and most bodyparts. works fine for me.
i would seriously include negatives and static holds in your lifts and use a weight that sounds waayyy too heavy. if your max is about 250, throw 275 or even 315 and just (for the negative) control it down as slow as you can for about 3-4 reps for about 2 sets. for a static, do pretty much the same thing, only don't use THAT high of a weight. i'd opt for about 265 or 275. unrack it, let the weight go to about the halfway point between lock out and touching. hold it there for anywhere from 30-60 seconds maybe once or twice. those will kill you. you may thing your not doing much but after you have to put a bucket under the bench to catch the sweat from your dome from holding that weight that long, you'll think otherwise the next day when your chest feels like someone dropped a 100lb plate on it
Hey, I never saw a skinny bodybuilder before - eat away!
- Testify
THE BEST WAY TO GET OVER A GIRL IS TO GET UNDER ANOTHER ONE
Re: 2005 in review - personal bodybuilding highlights
Originally posted by president_fad
i do 12 sets of chest, once per week. I dont think thats alot at all.
And i know about IA's methods, as well as doggcraps i just havent used them. All my other lifts go up accept my bench, and i dont know why.
ok, gotcha.
well, i can tell you that i trained that way for 10 years, and i grew pretty well from it.
then i started reading dogg crapp and ironman's ideas and decided to give them a try. the basic idea is this- flyes, crossovers, etc. are great precontest exercises, but show me anyone who has built a world class chest with flyes or dips. now show me somebody who can bench 450 pounds and you will see someone with large, developed pectorals and a thick shoulder girdle.
the exercises that build the most mass are the basic compund movements. for chest, this can either be flat, incline, or decline presses, dumbell or barbell, depending on your genetics. one of those is bound to be your best mass builder.
so, you pick that one exercise, use the set routine i laid out earlier, and hit your chest so hard that you cannot do another set. granted, you are doing less overall volume, but you are concentrating on the one movement that gives the most results. and, instead of letting your chest rest for a full week afterwards, you hit it again, somewhere in the area of twice every eight days.
this will give you almost double the amount of training sessions for your chest (or whatever bodypart) per year. the reduced volume will make it possible for you to recover.
i will never say that you cannot grow from the standard volume approach to training. no doubt there are loads of bros who have grown from it in the past, and will continue to grow from it. but what if you could grow more from a different approach?
since abandoning volume training my strength has gone up almost weekly, and i have grown faster than i ever have before.
the one thing that i cannot overcome are my genetic predispositions. no amount of training/food/drugs can change those. you may just not have the genetics for building a big chest. but, i think you would agree that what you have been doing up till now isn't working very well.
Re: 2005 in review - personal bodybuilding highlights
Originally posted by a-bomb83
you may want to work your secondary muscles associated with benching. bp's like tris and shoulders. hit shoulders and tris heavy with low volume to try and build up strength, that should help your bench go up.
i've only been doing mabye 6 working sets for chest, and most bodyparts. works fine for me.
i would seriously include negatives and static holds in your lifts and use a weight that sounds waayyy too heavy. if your max is about 250, throw 275 or even 315 and just (for the negative) control it down as slow as you can for about 3-4 reps for about 2 sets. for a static, do pretty much the same thing, only don't use THAT high of a weight. i'd opt for about 265 or 275. unrack it, let the weight go to about the halfway point between lock out and touching. hold it there for anywhere from 30-60 seconds maybe once or twice. those will kill you. you may thing your not doing much but after you have to put a bucket under the bench to catch the sweat from your dome from holding that weight that long, you'll think otherwise the next day when your chest feels like someone dropped a 100lb plate on it
i do shoulders and abs on that day, and have a seperate tricep day where i go heavy.
Re: 2005 in review - personal bodybuilding highlights
Originally posted by nishnish
ok, gotcha.
well, i can tell you that i trained that way for 10 years, and i grew pretty well from it.
then i started reading dogg crapp and ironman's ideas and decided to give them a try. the basic idea is this- flyes, crossovers, etc. are great precontest exercises, but show me anyone who has built a world class chest with flyes or dips. now show me somebody who can bench 450 pounds and you will see someone with large, developed pectorals and a thick shoulder girdle.
the exercises that build the most mass are the basic compund movements. for chest, this can either be flat, incline, or decline presses, dumbell or barbell, depending on your genetics. one of those is bound to be your best mass builder.
so, you pick that one exercise, use the set routine i laid out earlier, and hit your chest so hard that you cannot do another set. granted, you are doing less overall volume, but you are concentrating on the one movement that gives the most results. and, instead of letting your chest rest for a full week afterwards, you hit it again, somewhere in the area of twice every eight days.
this will give you almost double the amount of training sessions for your chest (or whatever bodypart) per year. the reduced volume will make it possible for you to recover.
i will never say that you cannot grow from the standard volume approach to training. no doubt there are loads of bros who have grown from it in the past, and will continue to grow from it. but what if you could grow more from a different approach?
since abandoning volume training my strength has gone up almost weekly, and i have grown faster than i ever have before.
the one thing that i cannot overcome are my genetic predispositions. no amount of training/food/drugs can change those. you may just not have the genetics for building a big chest. but, i think you would agree that what you have been doing up till now isn't working very well.
Re: 2005 in review - personal bodybuilding highlights
dogg and iron addict will reccommend twice a week for same muscle group ONLY IF YOU CAN HANDLE IT... and dogg does 1 set for most muscle groups, some even straight sets not even rest paused. as you can see the colume is pre low
Re: 2005 in review - personal bodybuilding highlights
Originally posted by BIG_MIKE1979
^funny how u can't hit bench 315 and ur legs are super strong
I know this is probably not the case for Fad, but when most guys tell me they have this problem. I watch them workout and they squat enormous weight but they do not execute with good form and don't even hit a 90 like ur supposed to. They do less then a half rep thinking thats what they squat.
You cannot cheat on bench press, U go down, hit ur chest and come back up, Everyone who knows shit about training knows ur cheating if u do a half rep on bench, but most guys r clueless about squats.
Re: 2005 in review - personal bodybuilding highlights
Originally posted by Adam Banks
I know this is probably not the case for Fad, but when most guys tell me they have this problem. I watch them workout and they squat enormous weight but they do not execute with good form and don't even hit a 90 like ur supposed to. They do less then a half rep thinking thats what they squat.
You cannot cheat on bench press, U go down, hit ur chest and come back up, Everyone who knows shit about training knows ur cheating if u do a half rep on bench, but most guys r clueless about squats.
those guys are the best- i like them almost as much as the ones who put 12 plates on each side of the leg press and then move it 6 inches, yelling and grunting all the way
Re: 2005 in review - personal bodybuilding highlights
Originally posted by nishnish
those guys are the best- i like them almost as much as the ones who put 12 plates on each side of the leg press and then move it 6 inches, yelling and grunting all the way
lol i usually go about 5-7 inches...
Hey, I never saw a skinny bodybuilder before - eat away!
- Testify
THE BEST WAY TO GET OVER A GIRL IS TO GET UNDER ANOTHER ONE
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new bench record for me - 325, went up 65lbs over the course of the year. not bad for a little guy in my opinon.
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