[quote]Cable wrote:
This thread (and your posts in general) has been very helpful. I know you’re not a fan of dips for triceps. How do you feel about dips for chest?[/quote]
I’m mainly not a fan due to how hard dips are on the shoulders/bursa.
Chest dips are a pretty good exercise for the pec major though. Possibly somewhat better than many bench press variants.
Hey, if you have very weak tris or a very weak chest, throw some form of dip into your chest or tri routine to get some stimulation for the lagging muscle not directly trained that day…
Just do yourself the favor and don’t use dips more than once a week, or perhaps even once every 2 weeks… Easier for the joint/bursa to recuperate then.
[quote]ballsout wrote:
Cephalic_Carnage wrote:
Delt- Laterals, Arnold Press Arnold press starting point is kind of low… You can do standing DB OHP if you want, but start with the 'bells at ear level or so, not in front and down.
Seated High Incline OHP allows for much better progression, btw. Ill take most of your suggestions since that what I ask for. Are these Seated High inc OHPs with DBs? [/quote] No, they’re done with a barbell. Normally they’re a smith exercise, but with a slanted smith I’m not sure how well they’d work out… Then again, you could just try them in the smith: Simply raise the angle the seat is at a little compared to a regular high incline smith press to compensate for the angle of the smith machine… Or not, you’ll see how it works out for you.
Tri Press- Dips Got to warn you here though. Despite all the claims of certain gurus, I don’t see too many people get all that much out of dips and once you get very strong on them (which happens fast), bursitis and other shoulder ailments come all too easily. free-weight CGP is a better choice overall, and if you have a smith machine, go for in-humans or wide-rgb… Still, I’ll write your routine with dips as your choice for now. You can replace them later if you want. The smith machines at my university gym aren’t the straight up and down ones they have some slant to them. Are these still suitable for pressing?[/quote] Possibly yes.
For an In-Human or wide-rev. press, set up so that the top part of the smith rails are angled towards your feet.
Basically so that when you press, you can press towards your feet as well as up.
In-Human press:
-Place bench so that you can slide your butt over the end of the bench and that only your low-back and upper back/delts are on the bench with the help of a little arching. (though if the bench can’t be moved, then don’t bother and just set up with your butt on the bench).
-retract scapulae etc, basically a pl setup with a closer grip (about armpit width if you’re flaring your elbows, otherwise a little wider so you can keep your elbows tucked.)
-Press towards feet as well as up (even in a regular smith you’d “try” to do this). Shoulders always stay on the bench, they don’t rise at the top of the movement.
Wide-Reverse-Grip Bench:
-same setup as above, but the grip is different.
-very wide grip
-grip the bar mostly with your thumb and index finger, perhaps middle-finger as well (usually not, though) and the rest just sort of hang around. Squeeze the bar up forcefully and lower under control. Also push towards feet as well as up. [quote]
Tri ext- Lying DB ext Mh. Sure? Not the greatest potential for progression, unfortunately. Try PJR’s with 2 DB’s perhaps… Retract scapulae etc, and do a pullover/extension hybrid motion. Stop at an incline. , skullcrushers Hmm, don’t do the regular variant (to the nose or forehead). That’s guaranteed tendonitis… Rather do them from a dead stop from behind your head lying on a flat-bench (and stop the ascent with upper arms at an incline, also retract scapulae etc as if you were benching). Alternatively, you can do them lying on the ground, also behind the head, but you’ll have to use smaller plates than the 45’s or else your ROM will be a bit too short. Yea those PJRs are what I usually do with just one DB I saw them in the gym and tried them didnt know they had a name. [/quote] Just make sure you’re not turning them into a lat pullover. [quote]
Bi curl- DB curl, HS preacher curls
Brach/foreamr- Hammer curls, BB forearm curls Drop those forearm curls for pinwheels. (done this way and yes, with straps: http://www.youtube.com/watch?v=XGqr4CJWs3E ← when applying body english on these, you don’t do it via hip joint but rather via traps.
Ok, here we go (rep range is for your top set(s). Amount of top/work sets is given before rep-range. You have several choices here on exercises for which you do 2 work sets:
a) Do both at the same weight and each to failure.
b) If you can get to the top of your rep range on the first set, increase weight on the second.
c) Always do 2 different rep ranges (heavy/light or light/heavy. Like, 6-8 followed by 9-12. Popular choice on rack pulls as it’s done that way in DC training.)
Which of the options you choose is not terribly important. Pick one and stick to it, basically, though you can have different preferences for different exercises.
Warm-ups: Kind of individual, I’ll get to that later.):
Chest, Back, Traps A
-HS Decline 2x8-12
-Pulldowns (sure you can’t do rack chins? Vastly superior for backthickness). 1x10-15, may do another heavier one afterwards if you feel like it. Don’t do that from the start, see how your shoulders etc feel after a few weeks on the routine, first. Ill do RCs its just getting them set up sucks, I’ve done them before a good movement just troublesome. [/quote]http://www.youtube.com/watch?v=ObFpbFW0dpQ ← many other options available, too. Go to intensemuscle.com and do an advanced search on rack chins / how to load rack chins or something like that. [quote]
-Rack Pulls, 1x6-8 followed by 1x9-12
(on rack pulls, make sure not to forget to retract your scapulae, pull your shoulders back and push your chest out, but only after each lockout. Always keep lower back arched(but don’t overarch at the top… You’re no 9 year old female chinese gymnast) and abs braced. )
What position should the bar be in relative to my knees?
Chest, Back, Traps B
-Low Incline (20-30 degrees or so) DB presses, 1-2 sets (your call, if you feel strong, do 2, if not, just leave it at 1…) at 8-12 until you’re using the 120’s and above… Then due to setup issues you may wish to go with a 10-15 range instead.
-HS High Row 1-2 sets of 8-12.
-Kroc Rows, 1 set of 12-25 (either use straps or alternate between straps and no straps from week to week… But honestly, you’re trying to work your back here…), start high in the range…
-DB Greene Shrugs 1 set of 12-15 with straps. Go heavy.
Legs, Abs A
-Front Squats are maybe not the best choice due to the mid-back/rhomboid/trap fatigue from rack pulls and kroc rows the day prior…
I’d suggest leg presses or hack machine squats, or are you working from a home-gym? In case of leg presses/hack machine, I’d go with 1-2 work sets of 10-15 reps. (no DC widowmakers here, frequency is too high overall)
-lying leg curls 2 sets of 8-12 or 10-15. Hams get injured all too easily.
-Hanging leg raises with DB between knees or so, 2 sets of 12-15 if you can manage (use straps, but careful with your bicep tendon at the shoulder), otherwise go heavier for less reps.
-Standing Calf Raise Machine, 2 sets of 10-15, emphasize the stretch and negative.
Legs, Abs B
-Back squats, might want to stick to somewhat high bar placement but a wide-ish stance. Keep abs braced and low-back arched. No need to go all the way down if that messes up your technique, but do break parallel. You don’t have to do all reps continuously in a set, you can lock out or go close to lockout and catch your breath for a few seconds before going on if necessary. Just keep your technique good!
Either 2 sets of 10-15, or 1 heavy, 1 light/other way around.
-SLDL, though this can be brutal after squats (hence the higher bar placement on squats). 1 set of 10-15 and really focus on stretching out your hams rather than using 405 for reps here and turning it into a butt and low-back exercise.
-Cable Crunches, 1-2 sets of 10-15.
-Donkey Calf raises, 1 set of 10-15 or 2 sets if you really want to.
Delts, Bis, Tris, A
-Shoulder Press variant (not Arnold presses… 2 sets of 9-12 or so.
-DB Curls (was that a one-arm or alt. curl?) If it’s one arm at a time and with the other hand holding onto something, I’d say 1 set of 10-15. Alt. Curls would be either 1-2 sets of 6-8 or 7-10…
In each case start with your hand in neutral and supiante as you go up, reverse on the way down.
-Pinwheel Curls (wrist curls have no real place in this routine and pinwheels make bigger forearms) with straps (yes, really). 1 set of 8-15 will be enough after the previous curl variant.
-Extensions from a dead stop either on flat-bench or floor. 1-2 sets of 10-15. (don’t forget to use elbow sleeves!)
Delts, Bis, Tris B
-Alternating Hammer Curls… 2 sets of 8-12
-HS Machine Curls, 1 set of 8-10 or 6-8… Your call, you can go higher too.
-Dips (if you insist…) 1-2 sets of 8-12 or 8-15. Note, make those tricep dips, not chest dips.
-Laterals/upright row hybrid. 2 sets of 8-12. Could you explain this one?[/quote] -Laterals (done as a mix between db upright row and regular lateral… You start with db’s on your thighs and likely in a neutral grip, leaning forward a bit from the hips. As you raise the 'bells forcefully, you pronate your grip while bringing the elbows up and to your sides, keep the weight somewhat close-ish to the body, meaning that at the top you will likely have a 90 or more degree bend in the elbows.)
[quote]Matthaeus wrote:
Hey this is Matthaeus’s friend hes gonna be away this week so I’m training alone. Will have the videos to you during next weeks training sessions. Also I’m interested in this new split of which you speak, since i pretty much have nothing but spare time =(
Diet is just anything i can eat, i don’t mean chocolate or chips or candy etc shit like that doesn’t hold an appeal to me, never did. I honestly couldn’t even give u an example cause its whatever is being made that day (which is like here is 10 bucks go out and feed yourself like 80% of the time.)
On top of that and this part is just me not Matthaeus, my insomnia has been kicking my ass I’m only going to bed around the time the sun comes up and waking up around dinner time. I basically have dinner as my first meal followed by another meal past midnight. Both our large ass meals with over 1000 calories (always with a fair amount of protein)since the snacks in my house consist of shit with no protein anyway.
Hopefully that at least gave u some insight as to how shitty diet is when u have 0 income and the rest of your family is basically obese.
[/quote]
Tell your parents that you need more food to become… More obese
Diet is so damn important when it comes to gaining strength fast in the mid to high rep ranges…
Really, try getting your parents to buy loads of cottage cheese and such for you at least, and you will have to bring some structure into your diet if you ever want to make it past the beginner stage.
No way around that.
You could stuff yourself with burgers etc, but eating shit all the time just ends up with you being fat and at the very least near-diabetic. That’s not going to help
I am just finishing up my first 5/3/1 cycle. I am pretty much doing the triumvirate for accessory work except I am adding in a little direct arm work. The first cycle has been great. I am 5-6 repping my 95% maxes for the first blast and am thinking about repeating another cycle before the deload. I guess I was wondering if you would ever recommend deloading every other cycle if my diet is on par and I feel like me body can handle it.
Thanks.
I’d deload AT LEAST every other cycle imo… Thing is, at first everyone thinks “oh, I feel great, no deloading necessary”, but after a few cycles they all more or less crash and are suddenly doing 2-3 reps tops on wave 3.
Now that may seem ok to you, you can just deload then, right? But your progress by then has slowed down so much, if not reversed, that it’s imo not worth it. Keeping progress fast/increases high via more frequent deloading is probably better.
Anyway, do another cycle and see how you do, but I’d recommend a deload week after that. It’s just one week anyway, and you can basically deload on your assistance work, too…
[/quote]
Every other cycle sounds like a good plan to me. I will see how long I can stick with it. 6 on/1 off does not seem too taxing as long as my diet stays on par. I will let you know how long I can go like this.
[quote]Cephalic_Carnage wrote:
400-450 grams are actually comparatively easy to get in, particularly at my weight.
But yeah, helps to not always have to down over 500.
[/quote]
Care to share a day in the high protein diet for CC?
I would think – what that consists of 2 small farm animals and a cow? Although, I remember reading you use a lot of whey b/c you aren’t a big meat eater, so scratch that last comment.
[quote]kylec72 wrote:
Cephalic_Carnage wrote:
400-450 grams are actually comparatively easy to get in, particularly at my weight.
But yeah, helps to not always have to down over 500.
Care to share a day in the high protein diet for CC?
I would think – what that consists of 2 small farm animals and a cow? Although, I remember reading you use a lot of whey b/c you aren’t a big meat eater, so scratch that last comment.[/quote]
I’m actually not using whey as my primary protein anymore… But I can’t discuss that on here, unfortunately, so posting a whole day’s worth of my diet is kind of impossible
My pm’s are already deactivated as it is…
Anyway, you should be able to piece the basics together from what I wrote somewhere at the beginning of the thread.
[quote]Matthaeus wrote:
On top of that and this part is just me not Matthaeus, my insomnia has been kicking my ass I’m only going to bed around the time the sun comes up and waking up around dinner time.
[/quote]
A suggestion on your insomnia… pick a time at night, say midnight, where you force yourself to turn off all electronics and lights (or keep the light on and read a book, if you want). Inevitably chances are you will get bored, right? Yet, you’re still so accustomed to going to bed during dawn you prob won’t fall asleep any earlier than normal. So here’s the catch and the tough part of the equation…
Set your alarm clock to allow 8 hours of sleep MAXIMUM (6 might even help reverse the insomnia faster), which would mean you GET UP no later than 8, if you’re assigned bedtime is 12. Of course after several days you will be exhausted from an extreme lack of sleep (i.e. going to bed at 5am and waking at 8am for several days in a row), and while being bored at night with all lights and electronics off, you’re likely to start falling asleep earlier and earlier. Eventually you will force yourself into going to bed earlier through fatigue and boredom. There’s absolutely no naps during the day, either, because that will throw off the fatigue factor.
If you can get your hands on some melatonin, it might help assist your sleep. Regular exercise and adjusting your diet should help as well. Insomnia, in my opinion, is often related to poor habits, not a true condition, and I say this from experience. It’s up to you to make the change.
[quote]Cephalic_Carnage wrote:
kylec72 wrote:
Cephalic_Carnage wrote:
400-450 grams are actually comparatively easy to get in, particularly at my weight.
But yeah, helps to not always have to down over 500.
Care to share a day in the high protein diet for CC?
I would think – what that consists of 2 small farm animals and a cow? Although, I remember reading you use a lot of whey b/c you aren’t a big meat eater, so scratch that last comment.
I’m actually not using whey as my primary protein anymore… But I can’t discuss that on here, unfortunately, so posting a whole day’s worth of my diet is kind of impossible
My pm’s are already deactivated as it is…
Anyway, you should be able to piece the basics together from what I wrote somewhere at the beginning of the thread.
[/quote]
Gotcha. Thanks!
Edit: that’s such a good idea to “Grind oats to a fine powder in a good mixer”. Unless I cook the oats and then toss them into a protein shake, I have a hard time digesting the oats raw. Grinding them to a powder might solve that problem, and I could toss them in my shakes for when I’m on the go or at work (where I have a filtered water tap to add to the protein/oat powder whenever I want).
Any other good ideas you think you may have not written already and won’t get you banned on this site? Much appreciated all the info you already do share.
[quote]kylec72 wrote:
Cephalic_Carnage wrote:
kylec72 wrote:
Cephalic_Carnage wrote:
400-450 grams are actually comparatively easy to get in, particularly at my weight.
But yeah, helps to not always have to down over 500.
Care to share a day in the high protein diet for CC?
I would think – what that consists of 2 small farm animals and a cow? Although, I remember reading you use a lot of whey b/c you aren’t a big meat eater, so scratch that last comment.
I’m actually not using whey as my primary protein anymore… But I can’t discuss that on here, unfortunately, so posting a whole day’s worth of my diet is kind of impossible
My pm’s are already deactivated as it is…
Anyway, you should be able to piece the basics together from what I wrote somewhere at the beginning of the thread.
Gotcha. Thanks!
Edit: that’s such a good idea to “Grind oats to a fine powder in a good mixer”. Unless I cook the oats and then toss them into a protein shake, I have a hard time digesting the oats raw. Grinding them to a powder might solve that problem, and I could toss them in my shakes for when I’m on the go or at work (where I have a filtered water tap to add to the protein/oat powder whenever I want).
Any other good ideas you think you may have not written already and won’t get you banned on this site? Much appreciated all the info you already do share.[/quote]
Hmmmm. Can’t think of anything off the top of my head, to be honest. If you have any specific problems, post them up though… Sentoguy and ScottM are much better sources of diet info than I am, mind you
You could stuff yourself with burgers etc, but eating shit all the time just ends up with you being fat and at the very least near-diabetic. That’s not going to help
[/quote]
What’s wrong with burgers? I don’t mean like McDonalds burgers but as far as plain beef patties is there anything wrong with that? I don’t see it being any different than 70-80% lean ground beef that you recommended above unless I’m missing something
[quote]Cephalic_Carnage wrote:
I’m actually not using whey as my primary protein anymore… But I can’t discuss that on here, unfortunately, so posting a whole day’s worth of my diet is kind of impossible
My pm’s are already deactivated as it is…
[/quote]
you could just write “whey” as a generic way to list your protein powder
[quote]ajweins wrote:
Every other cycle sounds like a good plan to me. I will see how long I can stick with it. 6 on/1 off does not seem too taxing as long as my diet stays on par. I will let you know how long I can go like this.[/quote]
are you saying you do 6 days of 5/3/1 per week? Damn I’ve seen 4 as the max
anyway I can’t tell you about any experience with deloading less frequently but after my first cycle I decided to do the deload. I did the 40,50,60% for all the 5/3/1 lifts like recommended and then for the accessory work I either cut the volume in half or took the load down to maybe 75% or so of what I did before. Today was my first day back from the deload and I killed it in my Bench workout, just something to think about.
You could stuff yourself with burgers etc, but eating shit all the time just ends up with you being fat and at the very least near-diabetic. That’s not going to help
What’s wrong with burgers? I don’t mean like McDonalds burgers but as far as plain beef patties is there anything wrong with that? I don’t see it being any different than 70-80% lean ground beef that you recommended above unless I’m missing something [/quote] Actually, I was referring to McD’s burgers
If you have a good lean meat with your burger, sure, you can eat a few more then.
If it’s a very fatty cut + the white flour, then that’s not such a great combination anymore.
[quote]
Cephalic_Carnage wrote:
I’m actually not using whey as my primary protein anymore… But I can’t discuss that on here, unfortunately, so posting a whole day’s worth of my diet is kind of impossible
My pm’s are already deactivated as it is…
you could just write “whey” as a generic way to list your protein powder [/quote] The thing is, Biotest do not carry the types of protein powder which I’m using. At all. (and at leat 1 of those powders is only distributed by 1 or maybe 2 sources that I know of, so yeah). Sorry, I won’t discuss this any further.
[quote]
ajweins wrote:
Every other cycle sounds like a good plan to me. I will see how long I can stick with it. 6 on/1 off does not seem too taxing as long as my diet stays on par. I will let you know how long I can go like this.
are you saying you do 6 days of 5/3/1 per week? Damn I’ve seen 4 as the max [/quote] You can do 5/3/1 over a 6-way bodypart split. You just don’t do a 5/3/1 exercise every day then. (well, theoretically you can actually do 5/3/1 even on curls… It’s not that far off regular bb ramping as long as you’re using the 10% table). [quote]
anyway I can’t tell you about any experience with deloading less frequently but after my first cycle I decided to do the deload. I did the 40,50,60% for all the 5/3/1 lifts like recommended and then for the accessory work I either cut the volume in half or took the load down to maybe 75% or so of what I did before. Today was my first day back from the deload and I killed it in my Bench workout, just something to think about. [/quote]
That’s what I’m talking about. Strength comes much quicker after a deload compared to the small, grinding increases you get after prolonged training with no deload on 5/3/1.
[quote]Cephalic_Carnage wrote:
kylec72 wrote:
Cephalic_Carnage wrote:
kylec72 wrote:
Cephalic_Carnage wrote:
400-450 grams are actually comparatively easy to get in, particularly at my weight.
But yeah, helps to not always have to down over 500.
Care to share a day in the high protein diet for CC?
I would think – what that consists of 2 small farm animals and a cow? Although, I remember reading you use a lot of whey b/c you aren’t a big meat eater, so scratch that last comment.
I’m actually not using whey as my primary protein anymore… But I can’t discuss that on here, unfortunately, so posting a whole day’s worth of my diet is kind of impossible
My pm’s are already deactivated as it is…
Anyway, you should be able to piece the basics together from what I wrote somewhere at the beginning of the thread.
Gotcha. Thanks!
Edit: that’s such a good idea to “Grind oats to a fine powder in a good mixer”. Unless I cook the oats and then toss them into a protein shake, I have a hard time digesting the oats raw. Grinding them to a powder might solve that problem, and I could toss them in my shakes for when I’m on the go or at work (where I have a filtered water tap to add to the protein/oat powder whenever I want).
Any other good ideas you think you may have not written already and won’t get you banned on this site? Much appreciated all the info you already do share.
Hmmmm. Can’t think of anything off the top of my head, to be honest. If you have any specific problems, post them up though… Sentoguy and ScottM are much better sources of diet info than I am, mind you
[/quote]
Good deal. No specific problems of note, but I always like to hear creative ideas from others to see if it might help me as well.
Actually, I was referring to McD’s burgers
If you have a good lean meat with your burger, sure, you can eat a few more then.
If it’s a very fatty cut + the white flour, then that’s not such a great combination anymore.
[/quote]
OK gotcha, I’m on the AD anyway so no worries about white flour, just give me some meat and cheese
Small problem lol, when i went back to Military press today my shoulders HURT doing them, had to stop doing the CGBP to even now at home still dull pain.
Small problem lol, when i went back to Military press today my shoulders HURT doing them, had to stop doing the CGBP to even now at home still dull pain.
???
Help :P[/quote]
I’m no doctor
Describe things a little more… Where exactly did your shoulders hurt, are you talking about standing mil presses ? Etc.
If you still have a dull ache from that session, then give your shoudlers a rest. Actually, take a few days off if it’s more than a slight nuisance and see a medical professional about it.
BBB’s original 3 ramps/phases are not shoulder-friendly at all, but technique and setup could have been a problem, too.
Small problem lol, when i went back to Military press today my shoulders HURT doing them, had to stop doing the CGBP to even now at home still dull pain.
???
Help :P[/quote]
Do you warmup the shoulder with some band pull aparts and shit like that?
Dunno, i was doing the 2nd set of Seated Smith Machine Military Press and my left shoulder started to pain me, i gave the 2nd set up on the 4th rep as it was worrying me
Moved to CGBP and my shoulder started clicking so i stopped right away !
Argh !
edit: I feel fine now this morning before i head off to work… shall i give it another go ??
Actually, I was referring to McD’s burgers
If you have a good lean meat with your burger, sure, you can eat a few more then.
If it’s a very fatty cut + the white flour, then that’s not such a great combination anymore.
OK gotcha, I’m on the AD anyway so no worries about white flour, just give me some meat and cheese
You can do 5/3/1 over a 6-way bodypart split. You just don’t do a 5/3/1 exercise every day then. (well, theoretically you can actually do 5/3/1 even on curls… It’s not that far off regular bb ramping as long as you’re using the 10% table).
OK I thought this might have been what he meant
[/quote]
Actually, I was meaning 6 on/1 off in terms of weeks since I am going to try skipping the deload this first time through, so only taking a deload at the end of two 3 week cycles…I should have said 6 weeks on/1 week off
Small problem lol, when i went back to Military press today my shoulders HURT doing them, had to stop doing the CGBP to even now at home still dull pain.
???
Help
Do you warmup the shoulder with some band pull aparts and shit like that? [/quote]
No there is no warmups in the program, just the sets leading up to the main sets… why should i be ?
2 sets of 9-12 or so.
Although, I remember reading you use a lot of whey b/c you aren’t a big meat eater, so scratch that last comment.