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Lifter's Lounge
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H1N1 Offline
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Post: #2351
RE: Lifter's Lounge
(05-19-2016 02:37 AM)el mavericko Wrote:  Anyone have any recommendations for a case of DYEL chest? I've been using a pretty solid, high-volume push/pull/leg routine, my nutrition is on point, and I'm getting stronger but my chest looks the same way it did nearly three years ago when I started lifting and weighed 135 lbs. Nonexistent. I now weigh 175 lbs @ around 15% BF and can pretty easily bench 100lb dbs for 10-12 reps.

The chest portion of my push day is usually 5 sets of 8-10 reps DB bench , 4 sets of 8-10 reps incline DB bench, and 4 sets of 8-12 reps of some type of fly movement, usually cable flyes.

I look fine in fitted clothes but the combo of underdeveloped chest and not being lean enough for visible abs isn't a great look when the shirt comes off.

Most likely you need to get stronger. That said, 100lbs for 12 easy reps is pretty strong for a 175lb guy, and if you're really doing them properly, with full range of motion, it is hard to imagine that your chest is under developed. If it is, you should change your rep scheme. Try reverse pyramid sets.

The other possible alternative is that you are much fatter than you realise. 15% bf with those numbers is going to look pretty good naked in 9/10 cases. You may just be the unlucky one, or you may be kidding yourself as to how lean you are.
05-19-2016 04:05 AM
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el mavericko Offline
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Post: #2352
RE: Lifter's Lounge
(05-19-2016 04:05 AM)H1N1 Wrote:  
(05-19-2016 02:37 AM)el mavericko Wrote:  Anyone have any recommendations for a case of DYEL chest? I've been using a pretty solid, high-volume push/pull/leg routine, my nutrition is on point, and I'm getting stronger but my chest looks the same way it did nearly three years ago when I started lifting and weighed 135 lbs. Nonexistent. I now weigh 175 lbs @ around 15% BF and can pretty easily bench 100lb dbs for 10-12 reps.

The chest portion of my push day is usually 5 sets of 8-10 reps DB bench , 4 sets of 8-10 reps incline DB bench, and 4 sets of 8-12 reps of some type of fly movement, usually cable flyes.

I look fine in fitted clothes but the combo of underdeveloped chest and not being lean enough for visible abs isn't a great look when the shirt comes off.

Most likely you need to get stronger. That said, 100lbs for 12 easy reps is pretty strong for a 175lb guy, and if you're really doing them properly, with full range of motion, it is hard to imagine that your chest is under developed. If it is, you should change your rep scheme. Try reverse pyramid sets.

The other possible alternative is that you are much fatter than you realise. 15% bf with those numbers is going to look pretty good naked in 9/10 cases. You may just be the unlucky one, or you may be kidding yourself as to how lean you are.

I promise I'm using good form with a full range of motion. I haven't ever heard of reverse pyramids but I'll definitely look them up and try em out, appreciate it.

As for me potentially being much fatter than I think I am, maybe you're right. Here are two quick pics I just snapped, that should take some of the guess work out of it. http://imgur.com/a/NNGTs
05-19-2016 04:37 AM
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H1N1 Offline
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Post: #2353
RE: Lifter's Lounge
(05-19-2016 04:37 AM)el mavericko Wrote:  
(05-19-2016 04:05 AM)H1N1 Wrote:  
(05-19-2016 02:37 AM)el mavericko Wrote:  Anyone have any recommendations for a case of DYEL chest? I've been using a pretty solid, high-volume push/pull/leg routine, my nutrition is on point, and I'm getting stronger but my chest looks the same way it did nearly three years ago when I started lifting and weighed 135 lbs. Nonexistent. I now weigh 175 lbs @ around 15% BF and can pretty easily bench 100lb dbs for 10-12 reps.

The chest portion of my push day is usually 5 sets of 8-10 reps DB bench , 4 sets of 8-10 reps incline DB bench, and 4 sets of 8-12 reps of some type of fly movement, usually cable flyes.

I look fine in fitted clothes but the combo of underdeveloped chest and not being lean enough for visible abs isn't a great look when the shirt comes off.

Most likely you need to get stronger. That said, 100lbs for 12 easy reps is pretty strong for a 175lb guy, and if you're really doing them properly, with full range of motion, it is hard to imagine that your chest is under developed. If it is, you should change your rep scheme. Try reverse pyramid sets.

The other possible alternative is that you are much fatter than you realise. 15% bf with those numbers is going to look pretty good naked in 9/10 cases. You may just be the unlucky one, or you may be kidding yourself as to how lean you are.

I promise I'm using good form with a full range of motion. I haven't ever heard of reverse pyramids but I'll definitely look them up and try em out, appreciate it.

As for me potentially being much fatter than I think I am, maybe you're right. Here are two quick pics I just snapped, that should take some of the guess work out of it. http://imgur.com/a/NNGTs

Actually mate, I think you are probably about right on 15%, and I don't think your chest looks under developed either - you look proportionate. I think the only issue, if there is one, is that you may have a slightly warped perception of where you should be, and what is possible for an average trainee not on drugs.

Look into RPT, and keep plugging away, but you look in good shape to me.
05-19-2016 04:49 AM
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el mavericko Offline
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Post: #2354
RE: Lifter's Lounge
(05-19-2016 04:49 AM)H1N1 Wrote:  
(05-19-2016 04:37 AM)el mavericko Wrote:  
(05-19-2016 04:05 AM)H1N1 Wrote:  
(05-19-2016 02:37 AM)el mavericko Wrote:  Anyone have any recommendations for a case of DYEL chest? I've been using a pretty solid, high-volume push/pull/leg routine, my nutrition is on point, and I'm getting stronger but my chest looks the same way it did nearly three years ago when I started lifting and weighed 135 lbs. Nonexistent. I now weigh 175 lbs @ around 15% BF and can pretty easily bench 100lb dbs for 10-12 reps.

The chest portion of my push day is usually 5 sets of 8-10 reps DB bench , 4 sets of 8-10 reps incline DB bench, and 4 sets of 8-12 reps of some type of fly movement, usually cable flyes.

I look fine in fitted clothes but the combo of underdeveloped chest and not being lean enough for visible abs isn't a great look when the shirt comes off.

Most likely you need to get stronger. That said, 100lbs for 12 easy reps is pretty strong for a 175lb guy, and if you're really doing them properly, with full range of motion, it is hard to imagine that your chest is under developed. If it is, you should change your rep scheme. Try reverse pyramid sets.

The other possible alternative is that you are much fatter than you realise. 15% bf with those numbers is going to look pretty good naked in 9/10 cases. You may just be the unlucky one, or you may be kidding yourself as to how lean you are.

I promise I'm using good form with a full range of motion. I haven't ever heard of reverse pyramids but I'll definitely look them up and try em out, appreciate it.

As for me potentially being much fatter than I think I am, maybe you're right. Here are two quick pics I just snapped, that should take some of the guess work out of it. http://imgur.com/a/NNGTs

Actually mate, I think you are probably about right on 15%, and I don't think your chest looks under developed either - you look proportionate. I think the only issue, if there is one, is that you may have a slightly warped perception of where you should be, and what is possible for an average trainee not on drugs.

Look into RPT, and keep plugging away, but you look in good shape to me.

Sounds like you're right on the money man, maybe more of those really impressive physiques I see around or online are a result of gear than I ever realized. Not sure if that makes me feel better or if it pushes me further towards trying out a beginner cycle but either way thanks a ton for the advice.

I love this place.
05-19-2016 05:08 AM
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H1N1 Offline
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Post: #2355
RE: Lifter's Lounge
(05-19-2016 05:08 AM)el mavericko Wrote:  
(05-19-2016 04:49 AM)H1N1 Wrote:  
(05-19-2016 04:37 AM)el mavericko Wrote:  
(05-19-2016 04:05 AM)H1N1 Wrote:  
(05-19-2016 02:37 AM)el mavericko Wrote:  Anyone have any recommendations for a case of DYEL chest? I've been using a pretty solid, high-volume push/pull/leg routine, my nutrition is on point, and I'm getting stronger but my chest looks the same way it did nearly three years ago when I started lifting and weighed 135 lbs. Nonexistent. I now weigh 175 lbs @ around 15% BF and can pretty easily bench 100lb dbs for 10-12 reps.

The chest portion of my push day is usually 5 sets of 8-10 reps DB bench , 4 sets of 8-10 reps incline DB bench, and 4 sets of 8-12 reps of some type of fly movement, usually cable flyes.

I look fine in fitted clothes but the combo of underdeveloped chest and not being lean enough for visible abs isn't a great look when the shirt comes off.

Most likely you need to get stronger. That said, 100lbs for 12 easy reps is pretty strong for a 175lb guy, and if you're really doing them properly, with full range of motion, it is hard to imagine that your chest is under developed. If it is, you should change your rep scheme. Try reverse pyramid sets.

The other possible alternative is that you are much fatter than you realise. 15% bf with those numbers is going to look pretty good naked in 9/10 cases. You may just be the unlucky one, or you may be kidding yourself as to how lean you are.

I promise I'm using good form with a full range of motion. I haven't ever heard of reverse pyramids but I'll definitely look them up and try em out, appreciate it.

As for me potentially being much fatter than I think I am, maybe you're right. Here are two quick pics I just snapped, that should take some of the guess work out of it. http://imgur.com/a/NNGTs

Actually mate, I think you are probably about right on 15%, and I don't think your chest looks under developed either - you look proportionate. I think the only issue, if there is one, is that you may have a slightly warped perception of where you should be, and what is possible for an average trainee not on drugs.

Look into RPT, and keep plugging away, but you look in good shape to me.

Sounds like you're right on the money man, maybe more of those really impressive physiques I see around or online are a result of gear than I ever realized. Not sure if that makes me feel better or if it pushes me further towards trying out a beginner cycle but either way thanks a ton for the advice.

I love this place.

Any 'really' impressive physique is almost certainly going to be the product of drugs, as to be big and ripped simultaneously is very, very tough as a natural.

That said, I am concerned that you may have read more into what I was saying than is desirable. You still have plenty of room for progress as a natural, and indeed I would suggest you still need to learn a lot more about training and your body before you even consider it.

I have no interest in steroids (as a catch-all), and consequently know relatively little about them. However, you should be in no rush to jump on them. I don't think any body has any business touching them until they understand their body, its response to food and different types of training stimuli. Firstly because there are plenty of risks for returns of questionable value for the non-elite athlete, and secondly because the actual effectiveness of them will be limited if you haven't got the rest of the game figured out.

Looking at your pictures, I would suggest you have several years of hard, smart training ahead of you before you should even be considering any additional supplementation.
(This post was last modified: 05-19-2016 06:41 AM by H1N1.)
05-19-2016 06:40 AM
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el mavericko Offline
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Post: #2356
RE: Lifter's Lounge
It was killing you inside to let the interaction die before throwing in a little tough love, wasn't it? mrgreen

But in all seriousness I agree with you and my endgame goals are pretty modest so I won't be going near any steroids unless I have a change of heart in the distant future. Dropping 9 lbs of fat and replacing it with 9 lbs of muscle over the next year or two will put me right where I want to be for the next decade, 175 lbs @ 10% bf. And after that decade is up and my face and balls start getting wrinkly I'll be hopping on that TRT wagon and it should be smooth sailing from there.

Thanks for taking the time to drop some knowledge.
05-19-2016 08:13 AM
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Cyr Offline
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Post: #2357
RE: Lifter's Lounge
Trying to get back into lifting after more than three and a half months out of the game. I injured my back playing rugby, and then in my first game back, broke a rib. Does anyone have any tips or advice about how to take it slow, which exercises to focus on intitially etc? (I still have slightly sore ribs, so will probably start with bodyweight work for the next week or two).
05-19-2016 12:35 PM
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General Stalin Offline
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Post: #2358
RE: Lifter's Lounge
This shit killed me:





I'm glad Alan and Omar are collaborating they are a great team to watch and funny as hell.
(This post was last modified: 05-19-2016 12:37 PM by General Stalin.)
05-19-2016 12:36 PM
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philosophical_recovery Offline
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Post: #2359
RE: Lifter's Lounge
(05-19-2016 12:43 AM)Kieran Wrote:  If your starting 1rm was 235, and you've hit 225 for 2 on cycle 5, then according to the 1rm calculator I use then you've not gotten a great deal stronger over 5 cycles. It could be that the 1rm calculator I use isn't particularly effective, but I've found it reasonably accurate.

Edit - my mistake, it wasn't in the book I read it, it was here, and he doesn't say you need to hit the target either, 2 reps by cycle 5 does seem pretty low though to me:

http://www.jimwendler.com/2012/08/531-faq-please-read/

It may be low. I will find out soon on the next cycle. But, the 235 1rm was a couple months before i injured my back, and i reinjured it during cycle 3. So, if I have to reset I'm not going to be surprised nor that upset.

Probably will push harder on the last sets though.

Thanks for following up.

05-19-2016 03:22 PM
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Mjölnir Offline
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Post: #2360
RE: Lifter's Lounge
El mavricko, to me it says your picture was deleted, i am 180, 6 ft right now at 10 % b.f, to me is actually the opposite, i look fit on M sized t-shirts but nothing like buff.. Althought when i take the shirt off chicks giggle and touch.. So if you're not over 6'0 i don't think 175 wouldn't look good, perhaps it's just your mental conditioning of watching too much jeff seid brah videos,

There are many factors that could be making your chest look smaller, could be your posture, the shape of your chest, the build on it (too much on one part, lacking of in another), the best way to make your chest look good is to have a ratio of muscle mass 0.2-0.45-.035 on your upper chest/middle chest/ lower chest, look at arnolds chest.. try doing cable cross overs for your lower chest, and changing your first exercised for a decline bench press,

Just speculating.. Would have to see your pic to really give some useful tips

I have a very long and wide chest musculature, which makes hard to make it look like i has size from the side, but look big from the front, but i'm getting there,

Pic haves a couple months, was 166 with probably 10%
   
05-19-2016 05:47 PM
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General Stalin Offline
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Post: #2361
RE: Lifter's Lounge
^

[Image: tumblr_m1y2t5ZQFC1qzzh6g.jpg]
05-19-2016 07:50 PM
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Hannibal Offline
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Post: #2362
RE: Lifter's Lounge
Did a bunch of pause rep pistols in my apartment with a dumbbell in one hand. I think it was only a 10 lb dumbbell. I've been inspired lately by this article on Kinobodies.

It was a lot harder than it should have been.

“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
― Donald J. Trump

If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
05-19-2016 08:36 PM
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philosophical_recovery Offline
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Post: #2363
RE: Lifter's Lounge
Failed last set on end of 531 cycle for OHP. Tried 140 twice. Could've gotten it up ugly if I sacrificed form but decided against that since my back still isn't recovered.

Time to back off a couple of weeks and hit the last sets hard.

(This post was last modified: 05-20-2016 06:18 PM by philosophical_recovery.)
05-20-2016 06:17 PM
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Post: #2364
RE: Lifter's Lounge
I've always lost strength whenever I've tried 531. I don't know why that is.

OHP is tricky like that...it's very technique dependent so your 1RM can be quite volatile.

I've hit 163x5 recently but today I was attempting 153x8 and after 5 I felt like shit and quit the set. Wasn't warmed up enough maybe. As penance I at least managed 180x1.

Bella, horrida bella
et Thybrim multo spumantem sanguine cerno
(This post was last modified: 05-20-2016 06:48 PM by RexImperator.)
05-20-2016 06:25 PM
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Post: #2365
RE: Lifter's Lounge
(05-19-2016 12:35 PM)Cyr Wrote:  Trying to get back into lifting after more than three and a half months out of the game. I injured my back playing rugby, and then in my first game back, broke a rib. Does anyone have any tips or advice about how to take it slow, which exercises to focus on intitially etc? (I still have slightly sore ribs, so will probably start with bodyweight work for the next week or two).

It depends how much lifting you've got under your belt prior to your injuries, normally when I return after a lay off I just go in and do a bit of everything to get my muscles working again and remind them what they're for. Nothing too crazy, 3-4 times a week for an hour or so doing stuff like press ups, dips, lat pull downs, military press, curls - whatever's free and whatever I feel like doing, enough to get you working but not enough to stiffen you up too much and negatively affect your next workout. Make sure each muscle group gets a bit of attention.

After a couple of weeks you could then do a rough split along the lines of chest/shoulders/triceps - back/traps/biceps - legs, staying within the 12-15 rep range.

After a month decide what you split you're going to use, build your workouts around compound exercises, and start to increase the weight and intensity. You're starting again so keep it basic.
(This post was last modified: 05-20-2016 07:11 PM by Lagavulin.)
05-20-2016 07:05 PM
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Post: #2366
RE: Lifter's Lounge
(05-20-2016 06:25 PM)RexImperator Wrote:  I've always lost strength whenever I've tried 531. I don't know why that is.

OHP is tricky like that...it's very technique dependent so your 1RM can be quite volatile.

I've hit 163x5 recently but today I was attempting 153x8 and after 5 I felt like shit and quit the set. Wasn't warmed up enough maybe. As penance I at least managed 180x1.

Yeah I think Kieran has a point, but I haven't gotten all the way through the first spreadsheet and I had a back re-injury along the way.

I've been hitting accessories harder than ever. I really think I need a week of solid, high volume work before I restart the cycles.

If I keep stalling, Then I'll probably switch to something more like 3x8 and see where that takes me.

160+ OHP is great. I was able to push it hard on stronglifts madcow by doing an extra OHP day on Saturday (scheduled was Wednesday). But, not being able to squat took a lot of the inertia out of that program. 531 isn't as squat dependent.

Going to keep trying. It has made a visible impact on my body, but numbers aren't going up anywhere near what I'd like. Maybe it's diet related as well.

05-20-2016 07:21 PM
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Kieran Offline
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Post: #2367
RE: Lifter's Lounge
531 really is about rep records not maxes. Wendler always emphasises starting light (which for some reason seems to leave more room for progress), and progressing slowly (I would micro-load the press if possible as for most it stalls quickly with 5lb increases to training max each cycle, I personally micro-load the bench as well). If I have a cycle where I don't feel like I really handled the weight, then I'll repeat it. I've kept progress going a long time by doing these things, and have managed to get my bench up to just a little under 1.65 x BW (nothing amazing, but I was stuck at more like 1.35 x BW any time I was on programs with straight sets across).

Also the more conservative way of doing it is far more effective for most (65/75/85 on 5s week, 70/80/90 on 3s week, and 75/85/95 on 531 week, as opposed to the 75/80/85 on 5s week etc. version).
(This post was last modified: 05-21-2016 01:58 AM by Kieran.)
05-21-2016 01:56 AM
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Post: #2368
RE: Lifter's Lounge
I think I have golfer's elbow.

I was doing combined dumbbell arm curls and db shoulder presses when I lost concentration on the downward movement and let the db fall too quickly.

It pulled something inside my inner elbow and I haven't been able to lift even 5kg dumbbells.

This was 6 weeks ago and my training programme has suffered.
05-21-2016 02:51 AM
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texas Offline
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Post: #2369
RE: Lifter's Lounge
N°6, check out this physical therapy tool called the TheraBand FlexBar. There are four models, each color requiring a different amount of force to bend it. I had a similar injury and it hurt to lift dumbbells and even to turn doorknobs. The little exercises with this have gotten me back to normal in a couple of weeks. You can also use it as a roller for your muscles too or get your girl to use it as a massage tool.

Here's the green one which requires 15lbs of force to bend it into a U.
http://www.amazon.com/dp/B000KGOMBC?psc=1

video of how to use it
https://www.youtube.com/watch?v=A2QQaVfeI4U

Force each model requires:
Yellow: 1.375" Diameter - 6 lbs.
Red: 1.5" Diameter - 10 lbs.
Green: 1.75" Diameter - 15 lbs.
Blue: 2" Diameter - 25 lbs
05-21-2016 07:49 AM
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Post: #2370
RE: Lifter's Lounge
Wondering if anyone's tried Bryce Lane's 50/20? Tried a session with deadlifts, it's brutal but felt awesome once I finished.

Quote:Here is the original 50/20 program:

Bryce Lane 3-6-02

The basics

I have thought many times about one workout that could give you “it all” or as close to it as possible. A simple, short, to the point workout where you would get stronger in a very practical sense, increase your work capacity and conditioning level and add bulk if you eat like you mean business. A no-nonsense workout that could take you from dweeb to superhuman for the price of blood, sweat and twenty minutes of your TeeVee time a few days a week. I got the basic idea for this from an article by Charles Staley called “Escalating density training” which was more about bodybuilding. This is a great deal more general and is aimed at people who want “the big picture”, and the bigger the better.

Here’s how it works. For twenty minutes you do as many reps as you can of your chosen compound exercise, squats, deadlifts, power cleans or snatches, clean & presses etc. You do this twice a week. You use the same weight through the twenty minutes. About 75-80% of your gym-maximum in good clean form is fine to start. Begin with something you can easily do and add as you can.

Do sets of twos, threes or even fives or tens, your choice, mix it up if you need to. Do a set and when you are able to focus again, then do another. When you can get the right number of reps in that twenty minutes then up the weight 5-10% next time and work up again. I like 10% jumps since I tend to do better with a bigger drop in volume and more of a challenge with the weight. However if you like the more gradual approach then by all means, use it.

I try to shoot for fifty in that twenty minutes since that number both keeps up my heart rate and breathing and makes it possible for me to use heavy weight in the 75-85% range. However the number you choose could just as well be anywhere between 20 (anything less than this isn’t really doing much) and 100 reps (higher than this and the weight may be too small). If you can do 100 reps with 1.5 x bodyweight in 20 min. in the squat then you are one very conditioned individual with plenty of useful strength as well. That’s something to shoot for; or 50 reps 2 x bodyweight in 20 min. in the squat or 50 reps x bodyweight in the barbell clean and press are other worthy goals. I’m sure you can see the idea.

Here are a few exercise combinations you might consider:

My Favorite:

Mon/Thur.– Barbell Clean & press-20min

Tues/Fri– OL Squat -20min

Another:

Mon/Thur–Deadlift–20min

Tues/Fri–Dips + chins supersetted-20min. (there are many combinations to do this way)

Or:

Mon/Thurs–DB Clean & Press–20min

Tues/Fri–DB Farmers walk–20min (intervals of as long as you can go instead of reps)

For odd object fanatics

Mon/thur–Barrel or sandbag clean & press–20 min.

Tues/fri–heavy object carry for distance–20min (intervals of as long as you can go instead of reps)

Or:

Mon/thurs–Rock or barrel lift –20min

Tue/Fri–Sandbag curl& press, Farmers walk each 20min. (if you are very-very serious)

You get the idea. Use compound exercises that will get your heart and lungs going along with everything else. If you want to do an assistance exercise or two, do them afterwards and not too many of them. For most of you that won’t be much of a problem for obvious reasons. I like doing rockovers (tilt up barbell then support in balance with one hand) and curls. When you are finished, lay down, get your breath back and go have a carton of milk, a protein drink, or eat a nice big meal. You just earned it.

At the same time you have done many lifts with a high percentage of your max, you have gotten your heart and lungs working “overtime-plus”, you have done a great deal of “work” in the mechanical sense, and you have only used twenty minutes to do the whole job.

If you start by doing 30 reps with say 300# in the squat and after a couple of sessions you get fifty, You are of course stronger, you have increased your conditioning and work capacity and if you eat enough decent food you will likely increase your muscle mass also. You can pretty much forget about all the complicated set/rep and weekly schemes and simply concentrate on doing more work in your alloted time. When you reach fifty reps or your chosen number, then you increase the weight and work up again.

Helpers

Is it really that simple? For the most part, yes. However not everything is so smooth sometimes, you will have staleness and reverses eventually. Here are a few little detours to make sure your progress continues.

The first is to take a week off from the regular work and do only heavy singles. Go in and work up to one to three reasonably heavy singles in your chosen lifts, You can do this every day or every other day. I like every day, but some people don’t get along well with that and should go every other day or monday/wed/friday. Some of you may find it useful to do three weeks of the regular twenty-minute sets and then on the last week of the four, do the singles, find out how much stronger you are now and get a little bit of a rest before you go full-out again.

Another approach is suppose you simply can’t get past 300# x40 in your twenty minutes of squatting? You can keep hammering away or you can increase the weight to 325# or 330#, then work up to thirty with that, then drop back to the 300#’s and get the fifty much easier. You can also take all the time you like to get the correct number of reps and then aim for decreasing the time it takes you to do them till you get down under 20min.

Yet another is for if you are more interested in the conditioning aspect or tend to run out of breath quicker than you might like. You drop the weight a bit and work towards doing many more reps than fifty. Use that as a starting point and shoot for the moon. Work up to one hundred reps if you can. If you can do that with anything over 1.5x bodyweight then there is not much in nature, sports, work or life that will wear you out.

One more idea is to pick a similar exercise and change to that one for a while. It should be very similar though. Switching from full squats to leg presses, isn’t going to be a big help, but changing from squats to, front squats or deadlifts would be fine. You will still be getting plenty of work, that’s for sure!

One way to arrange a program using a couple of these strategies is:

Three weeks:

Mon/Thurs –BB Clean & Press–20min

Tues/Fri–OL Squats–20 min

One week

M,W,F,–BB Clean & press–work up to near max single

T,Th, Sat,–OL Squat–work up to near max single

Three weeks

Mon/thur–Bench press–20min

Tues/Fri– Deadlift, trap bar Deadlift or high pull–20min

One week

Mon/thur–Bench press– work up to near max single

Tues/Fri– Deadlift, trap bar Deadlift or high pull– work up to near max single

And so on in a two month repeating cycle. There are other ways using these ideas also that you can easily imagine on your own.

This is “the whole enchilada” so to say. I could make this a much longer article but it really is this simple. You can get stronger, better conditioned, and even bigger in twenty minutes a day, four days a week. If there is a better deal out there, buy it, then write me!
05-21-2016 08:47 PM
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Fortis Away
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Post: #2371
RE: Lifter's Lounge




Old video, but love watching this on days where I don't want to work hard.

I will be checking my PMs weekly, so you can catch me there. I will not be posting.
05-21-2016 11:50 PM
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philosophical_recovery Offline
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RE: Lifter's Lounge
(05-21-2016 11:50 PM)Fortis Wrote:  



Old video, but love watching this on days where I don't want to work hard.

Holy shit. I want to look like that when I'm his age.

05-22-2016 12:13 AM
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Fortis
Fortis Away
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RE: Lifter's Lounge
Fuck, I wanna have his mentality at that age. You can tell he lives his life on his own terms.

I will be checking my PMs weekly, so you can catch me there. I will not be posting.
05-22-2016 12:19 AM
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RE: Lifter's Lounge
Sonny: shattering the myth of the "male wall." Incredibly inspirational and motivational. Dude easily looks 30 years younger than he is, and could (and maybe does?) smash young hot trim.
05-22-2016 10:01 AM
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Post: #2375
RE: Lifter's Lounge
Met a 65 year old man at the gym. He had abs to kill for. Fucker had to eat 6000 calories a day. And it was the good stuff like cookies and pizza. Not sure if he was on anything. I think it was a lot do with good genetics. I don't say that to diminish his achievement. He is in the gym a lot. I just think of it as motivation.

Once I pop out kids I might try some serious supplementation.


Respect to that guy.

Fate whispers to the warrior, "You cannot withstand the storm." And the warrior whispers back, "I am the storm."

Women and children can be careless, but not men - Don Corleone

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05-22-2016 11:26 AM
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