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  1. #121
    Senior Member Feops's Avatar
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    I seem to be using this thread as a journal of sorts

    As a bit of a followup, I haven't yet tried those other exercises, but I did stop benching for a week, substituting a few sets of quick, powerful push-ups. I can do about triple the push ups I could do a few months ago, so it's nice to see the difference.

    Today I went back to benching with slightly reduced weight and a different pattern (x6, x7, x8) and felt a familiar post-workout burn much like when I first started the exercise. That's a big improvement from a week ago, where I didn't feel a burn so much as it felt like I would just ran out of gas.

    Something of a mixed blessing, I've gained a lot of weight in the last few months. As a skinny guy this was something of the point, so I'm happy for the mass, but some of it is certainly fat. Annoying.

  2. #122

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    Feops...
    Are you looking for more mass or a bigger bench. If both which is more important?

    How often do you bench per week?

  3. #123
    Senior Member Feops's Avatar
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    Quote Originally Posted by wolfy View Post
    Are you looking for more mass or a bigger bench. If both which is more important?

    How often do you bench per week?
    Huh. I kind of assumed that bigger bench would equal more mass?

    I bench once or twice a week, depending on the week. I have two separate workout routines which I alternate on a Mon-Wed-Fri schedule.

  4. #124

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    Quote Originally Posted by Feops View Post
    Huh. I kind of assumed that bigger bench would equal more mass?

    I bench once or twice a week, depending on the week. I have two separate workout routines which I alternate on a Mon-Wed-Fri schedule.
    Yes and No. If your goal is a bigger bench then you include more work above 90%. The work above 90% is training your CNS more than building mass.

    If mass is more important you do more work in the 70-80% range. But that doesn't build a big bench.


    Try this routine. This routine will put on mass and give you a big bench.
    I pulled it from here I left the stuff you need to do if you want to be strong in the bench press.



    A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.

    Choose one of the following exercises:

    *
    Thick bar or regular barbell bench press
    *
    Barbell floor press
    *
    Rack lockouts
    *
    Board presses
    *
    Incline barbell bench
    *
    Close-grip bench press (index finger on smooth part of bar)
    *
    Decline bench press
    *
    Weighted dips



    B. SUPPLEMENTAL LIFT - Perform 3-4 sets of 6-10 reps.

    Choose one of the following exercises:

    *
    Flat dumbbell bench press (palms in or palms forward)
    *
    Incline dumbbell bench press
    *
    Decline dumbbell bench press

    C. HORIZONTAL ROW - Perform 4 sets of 10-15 reps.

    *
    Choose one of the following exercises:
    *
    Chest supported rows
    *
    Bent-over dumbbell or barbell rows

    *
    Seated cable rows (various bars)



    D. REAR DELT/UPPER BACK - Perform 2-3 sets of 12-15 reps.

    Choose one of the following exercises:

    *
    Seated rear delt machine
    *
    Seated dumbbell "power cleans"
    *
    Bent-over cable flyes (single arm)
    *
    Standing face pulls
    *
    Rope pulls to throat
    *
    Bent-over dumbbell rear delt flyes
    *
    Cable "scarecrows"(shown below)






    ++++++ REPETITION UPPER BODY - (Friday) ++++++

    A. REPETITION LIFT - Work up to 3 sets of max reps, rest 60 seconds between sets.

    Choose one of the following exercises:

    *
    Barbell bench press (max reps on 95lbs., 135lbs., 185lbs. or 225lbs.)
    *
    Regular push-ups, bar push-ups or suspended chain push-ups
    *
    Bodyweight dips
    *
    Dumbbell benches on Swiss ball, flat bench or incline bench

    Dumbell benches


    B. SUPPLEMENTAL LIFT (triceps) - Perform 3-4 sets of 5-10 reps.

    Choose one of the following exercises:

    *
    Dumbbell triceps extensions (flat, incline or decline bench)
    *
    Dumbbell floor presses
    *
    Rolling triceps extensions
    *
    Rope pushdowns
    *
    Skull crushers (EZ bar or straight bar)

    Skull crushers




    MEDIAL DELT or TRAP EXERCISE - Perform 3 sets of 10-15 reps.

    Choose one of the following exercises:

    *
    Dumbbell side press (single arm)
    *
    Dumbbell shoulder press (seated or standing)
    *
    Lateral raises (dumbbell or cable)
    *
    Barbell or dumbbell shrugs
    *
    Bradford presses (shown below)

  5. #125
    Senior Member avolkiteshvara's Avatar
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    Just because I like to buck the trend, dislike meat heads, and think body part building is a little antiquated..........HERE is the argument for pushups.

    Want more power, strap on a weight vest or sand bag.

  6. #126
    lurking.... Wyst's Avatar
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    Quote Originally Posted by Feops View Post
    So I seem to be stuck on benching at a rather light mark.

    I'm at around... 120lb which to my knowledge is not heavy enough that I should be having issues. In any given session I'll fatigue in about the same time give or take a couple lifts.

    I've been aiming for 3x5 which seems to work nicely for my other exercises but I'm thinking of scaling back my weight to maybe 110 and increasing my lifts to maybe 3x8 for benching. Thoughts?
    How much and what are you eating?
    Diet is more than half of the equation IMO.

    You should be getting 1.5 to 2g of protein per lb of lean body mass and 1g of fat per lb of lean body mass. The rest of your macros can go to carbs based on your basal metabolic rate.

  7. #127
    Senior Member Feops's Avatar
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    Thanks Wolfy. Though I don't know what most of those exercises even are. Heh. Time to do a little reading.

    As for eating.. uh.. I don't really keep track. I suppose I could try to keep a log for a week and see what comes up.

  8. #128

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    Quote Originally Posted by Feops View Post
    Thanks Wolfy. Though I don't know what most of those exercises even are. Heh. Time to do a little reading.

    As for eating.. uh.. I don't really keep track. I suppose I could try to keep a log for a week and see what comes up.
    That program produces solid results. Think about progression too. How will you build over a three week period? You can build a longer progression but I like three weeks. I get bored easy and like to make programs.

    You could add a set
    You could add reps
    You can add weight
    You can increase the training density (work done within a time frame)
    You can decrease rest periods (good for when you want to lean out)

    You can do a combination.

  9. #129
    Self sustaining supernova Zoom's Avatar
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    Heyla all... so here's my query: I want to be able to tumble, do handstands and springs, pullups, plio-pushups, be more agile, manipulate my body in that manner.

    I all ready have a good amount of muscle for my sex and size, and don't mind the idea of gaining more lean muscle mass or becoming a bit more streamlined... but either way I'm wondering if there are suggestions/plans somewhere for that kind of goal (and exercises that work more efficiently toward that end) as opposed to specific strength gains or "I want to gain __ inches in my biceps and thighs by September".

    Thanks for any assistance ye can give.

  10. #130

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    Quote Originally Posted by Silentium View Post
    Heyla all... so here's my query: I want to be able to tumble, do handstands and springs, pullups, plio-pushups, be more agile, manipulate my body in that manner.

    I all ready have a good amount of muscle for my sex and size, and don't mind the idea of gaining more lean muscle mass or becoming a bit more streamlined... but either way I'm wondering if there are suggestions/plans somewhere for that kind of goal (and exercises that work more efficiently toward that end) as opposed to specific strength gains or "I want to gain __ inches in my biceps and thighs by September".

    Thanks for any assistance ye can give.
    I don't know much about it. There should be info on a gymnastics site somewhere. The only coach I could think of was Coach John Davies, he had a few articles about that kind of stuff but it looks like he pulled them off.

    here are a couple others that just popped into my head...

    Thomas Kurz column is good. His book is really good. I don't know if he updates the column. I haven't read it in a while.

    You might like Pavel Tsatsouline's articles

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