Last Visit: Dec 24, 2009 7:18pm Last Forum Post: Nov 28, 2009 9:52am Last Photo Upload:Never Last Profile Update: Dec 24, 2009 7:18pm Last Blog Post: May 21, 2009 7:17pm
Overall Goal: i want to bulk a little bit but am changing workout to 3 days a week for awhile while in school. i will start to cut in january or feburary and am going to run a 6 mile relay marathon in march or may. got a lot to do.
Fit Status:
trying to go up on bench and weight gaining. hard to succed with college. i am up to 245 4 sets of 4
wow.. cant believe i looked that way. the sad thing is, is that i weighed 203 here and i started cutting at 213 would of hated to see that pic. i started eating healthy on april 17 and workout on the 27
i want to bulk a little bit but am changing workout to 3 days a week for awhile while in school. i will start to cut in january or feburary and am going to run a 6 mile relay marathon in march or may. got a lot to do.
Goal (Long):
Weight Goal:
Bodyfat Goal:
5.6%
Upcoming Contest:
Last Updated: Sep 10, 2009 6:18pm
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Monday: Legs, calves,Cardio
leg press: 4 sets of 15
hack squat: 4 sets of 10
squat: 5 sets of 5
deadlift:5 sets of 5
calve raises on leg press: 4 sets of 20
Tuesday: Chest /shoulders, Cardio
bench press: 4 sets of 8
pec dec: 4 sets of 10-12
decline press: 4 sets of 8
dumbell bench: 4 sets...
one hell of a cycle. lol i wont start trying to gain weight till all this fat comes off which is a slow enough process. thank you by the way. im actually at a standstill but ill get there. good luck with the weight gain, just make sure not too eat all that good food on thanksgiving lol jk
I hear ya bro - I'm really tall and it's really hard for me to put on muscle - one of the things that worked for me was taking a supplement called Cyto Gainer by Cytosport - works awesome -taken right after you workout and also taking NO Syntesize right before working out about 15-20's before.. In the gym just lifting as heavy as possible correctly and doing sets till failure.
Rather than use a camber bar, you can do some heavy, deep dumbbell presses. You get a great stretch that way. You may also try using the widest grip you can tolerate to get more chest inclusion. I never had a camber bar either!!!
Cambered bars are not for lockouts at all....they are used for low end chest workouts...the absolute bottom end of the bench press. Lock outs are for the final few inches only...use a straight bar for those.
I found a few youtube videos that show alternate versions of rack lockouts.
Some show a fairly wide grip, but I'd suggest a medium grip for more tricep recruitment.
http://www.youtu be.com/watch?v=EhpzrRGgAyI& ;feature=re lated
http://www.youtube.com/ watch?v=Q0S265csCj4&featur e=re lated
Lockouts....Medium grip on bar, bar positioned about 4-6" from full lockout.
Start each rep from a static start, no touch and go reps. No back arch, stay tight and rock those triceps!!!
I used to go super heavy on these, I loved them!!! I'd end up doing my last set of 3 with 625! If that doesn't clear it up I'll see what else I can find to help describe it.
Here's an example of a progression for bench press...at the bottom it give the link for the excel...plug in the max you wish to achieve at the top...the rest will magically appear! LOL
http://www.weightliftingd iscussion.co m/straightprogressionbench.htm l
Look some up online...check some powerlifting forums and they usually list them on there somewhere. I have (somewhere) a few Excel programs that plug and chug all the weights, reps, sets, etc. I'll let you know if I find them....but just keep looking!
Progressive loading is the key to lifting the big weights. I don't lift that heavy any more due to some ortho surgeries, including the one I'm recovering from now, but I used to do 12-16 week progressive routines. Patience pays dividends!!!
