hello cc, im back in training again. have not lost much muscle so its a good thing. i will start lifting heavy in bout 2 months time.(been training for 4 weeks) also still pretty lean. 12% there is not much i can do with these bowle obstructions. if its going to happen it will happen regardless. kidney function is good. testosterone levels are normal. lifting slightly heavier every week but not training to xtremes. thanx for the last repy.
[quote]Cephalic_Carnage wrote:
Mr.Purple wrote:
I hate to keep bugging you with this, but Iām still thinking about how I should best approach this problem of mine. I still want to get stronger, and donāt want to diet away all my gains here.
I would just get strict with carb cut offs and do morning cardio every day but leg day if I could, but for some reason my leg will have none of it. If I take my walk in the evening, itās fine. I can still feel it a bit, but nothing like it is in the morning.
Iām 200lbs, 176cm(5ā9"?), and I know I need a lot more muscle mass to look good dieted down.
How about 1 to 1,5 hour walks late at night, could that do the same trick? So Iād have a carb/prot shake pre and during workout, come home and have a solid meal, then go walking a couple of hours later.
OR I guess some steady state cardio after weights could do it. I just canāt decide how to go about this. The approach I mentioned from Thibās article looks like a good way to diet down, but I was thinking more along the lines of damage control.
What would you do?
Shelbyās carb cycling. Stick to it exactly as he lays it out, get on the yates 3-way or the updated 3-way, train whenever you feel like itā¦ I.e. if you feel good for 3-4 days in a row, do that, if not, have off-days whenever necessary.
That way, you get the majority of your fat-loss from dieting and your routine will be very flexibleā¦ [/quote]
Thanks, brother. Iāll head over there and check it out 
I wonāt be able to keep logging my exact intake because of my work and all that, but I can keep away from carbs on low-moderate days and pump up the carbs on high days. A high day is 500g of CHO for me, and thatās a lot of carbs if you get them all from clean sources. Oats, rice, potatoes, waxy maizeā¦
So high days on legs and chest/back, low days for the rest of them. That puts my two high days pretty close together thoughā¦ hmm. Maybe I should have leg day as the only high day, moderate on chest/back (meaning breakfast and peri-workout carbs only), low the rest of the week.
Iām not at home enough to be perfectly exact about this, but following the principals might yield results even without getting that complicated?
[quote]Cephalic_Carnage wrote:
Hmm. Do you care for the bench as a chest exercise, or do you want maximum poundage on it (and leave chest training to the arguably more capable āhandsā of HammerStrength) ?
[/quote]
Seeing as how Iām not doing a lot of other chest work I kind of need it to hit my chest effectively. Thatās not a problem though, as long as I tuck my shoulder blades I feel bench in my chest and not my shoulders. I donāt think more chest work would go amiss though.
We donāt have any HammerStrength machines anyhow, so I canāt exactly depend on that. Itās mostly barbells and dumbbells where I train.
[quote]Cephalic_Carnage wrote:
There is a 4-day version, but I really donāt trust it
Iām talking about Big Beyond Belief, but a custom version of mine which has worked well for those local guys that Iāve forced to do it
Itās modified mostly in the pressing department.
When does your sonsā off-season/3-months-to-300lbs-period begin?[/quote]
He has 3 more games so he would kick it off November 14th. I have done some research on BBB and did see you actively helping folks with that. Your comment on the 6 being more effective than 4 is one of the main reasons I have reached out to you . . . as there is no substitution for getting guidance from those having more practical experience/knowledge/general feel in the area. I would however be curious to hear what you donāt like/trust about the 4 day . . . more from a learning perspective.
[quote]
Hm. Why does he do it, then? That time could be used for football practice and proper strength training, after all. (unless he just wants to have fun or gets some kind of extra marks for it?)[/quote]
That is a fare question. It is more a fun thing and he plays it with a really close buddy. They had a really good 8th grade team but last year in high school they ended up losing every game with him as a freshman. The program doesnāt have good coaching and lots of good players quite. They only had a varsity squad with mostly freshman. New coaches this year so hopefully it will be better. I have told him it is his choice and that he would have a good alternative with a full spring football season including the lifting. Honestly . . . good progress on the lifting may switch his mind.
[quote]
I can write up some suggestions for you. Again I have to emphasize: 6 days a week if we want maximum results here in both strength and sizeā¦ There are still other alternatives, but they take a while to get used to and to show results.[/quote]
I would absolutely love to see those! Thank you C_C.
[quote]
Thatās what she said! (I wishā¦ Mostly she just says āAwwww, will you cook me dinner, C_C? (and do the dishes afterwards, and donāt forget about the laundry, andā¦)ā No appreciation for my real talents there!)[/quote]
I actually had an awesome dinner cooked for me last night . . . but had to promise to cleanup before we could dig in. My daughter actually cleaned up so it was a gold banner night for me last night.
[quote]Cephalic_Carnage wrote:
There is a 4-day version, but I really donāt trust it
Iām talking about Big Beyond Belief, but a custom version of mine which has worked well for those local guys that Iāve forced to do it
Itās modified mostly in the pressing department.[/quote]
With a little more digging on BBB, its sounds like you might be concerned with the amount of volume for days 3 and 4.
[quote]bugeishaAD wrote:
CC, Austin said heād get it to me tomorrow.
Anyways, thanks for the comments. Regarding the lat spread, are you talking about my avatar? If so, I took a new one a few days ago:
http://photos-d.ak.fbcdn.net/hphotos-ak-snc1/hs278.snc1/10516_1211717942518_1515840264_31234537_7026816_n.jpg
[/quote] I was talking about that pic (I think), I saw you post it in BOI over at IM. [quote]
Today, I took this video of me posing because xb-C wanted to see me hitting a rear lat spread. Dunno if this link will work for you:
Join this room [/quote] Canāt view it because I have no facebook account. (what self-respecting bodybuilder has that, anyway? Tsk. ) [quote]
Also, regarding your comments on my curl form ā is it really atrocious or are you just mocking me? Ever since your first round of criticisms Iāve really focused on form on my curls. [/quote] Just kidding, āformā hardly matters if you get the job done without getting injured and you make your biceps do the work. I was waiting for the camera to turn around and give me a nice view of your girlfriend, to be honest, but it never happened. So I thought Iād mock you a littleā¦ Revenge and all that, you know. Donāt take it the wrong way [quote]
Regarding the 3-way, Iām loving it. I donāt follow a strict guideline for taking off daysā¦ if I feel good, I go 4-5 days in a row. Sometimes, I take one after every 2, it just depends. As always, Iām really focusing on bringing up those puny-ass arms of mine. I read morepain in the T-Cell write about alternating a very heavy arm day, and a lighter, high rep pump day. Iāve been doing that for the last few weeks and really liking it and my arms have grown a quarter inch (just shy of 17 now).
Iāll shoot you an email soon though.
[/quote]
Cool, on to 23 inches then
[quote]oski wrote:
hello cc, im back in training again. have not lost much muscle so its a good thing. i will start lifting heavy in bout 2 months time.(been training for 4 weeks) also still pretty lean. 12% there is not much i can do with these bowle obstructions. if its going to happen it will happen regardless. kidney function is good. testosterone levels are normal. lifting slightly heavier every week but not training to xtremes. thanx for the last repy. [/quote]
Good luck man!
[quote]Gaius Octavius wrote:
Cephalic_Carnage wrote:
Hmm. Do you care for the bench as a chest exercise, or do you want maximum poundage on it (and leave chest training to the arguably more capable āhandsā of HammerStrength) ?
Seeing as how Iām not doing a lot of other chest work I kind of need it to hit my chest effectively. Thatās not a problem though, as long as I tuck my shoulder blades I feel bench in my chest and not my shoulders. I donāt think more chest work would go amiss though.
We donāt have any HammerStrength machines anyhow, so I canāt exactly depend on that. Itās mostly barbells and dumbbells where I train. [/quote]
Hmmm, we could remodel your assistance template to include some DB Chest work and then move your grip in on the bench etcā¦
[quote]Mr.Purple wrote:
I wonāt be able to keep logging my exact intake because of my work and all that, but I can keep away from carbs on low-moderate days and pump up the carbs on high days. A high day is 500g of CHO for me, and thatās a lot of carbs if you get them all from clean sources. Oats, rice, potatoes, waxy maizeā¦
So high days on legs and chest/back, low days for the rest of them. That puts my two high days pretty close together thoughā¦ hmm. Maybe I should have leg day as the only high day, moderate on chest/back (meaning breakfast and peri-workout carbs only), low the rest of the week.
Iām not at home enough to be perfectly exact about this, but following the principals might yield results even without getting that complicated?[/quote]
Try your best, itās better than doing nothing
Youāll get it done, Iām sure.
[quote]dfoiles wrote:
Cephalic_Carnage wrote:
There is a 4-day version, but I really donāt trust it
Iām talking about Big Beyond Belief, but a custom version of mine which has worked well for those local guys that Iāve forced to do it
Itās modified mostly in the pressing department.
With a little more digging on BBB, its sounds like you might be concerned with the amount of volume for days 3 and 4.[/quote]
That is point number 1.
Number 2 is that it simply does not seem to provide nearly the same rapid gains as the 6-day variant.
There are some other issues, but yeah.
[quote]Cephalic_Carnage wrote:
Gaius Octavius wrote:
Cephalic_Carnage wrote:
Hmm. Do you care for the bench as a chest exercise, or do you want maximum poundage on it (and leave chest training to the arguably more capable āhandsā of HammerStrength) ?
Seeing as how Iām not doing a lot of other chest work I kind of need it to hit my chest effectively. Thatās not a problem though, as long as I tuck my shoulder blades I feel bench in my chest and not my shoulders. I donāt think more chest work would go amiss though.
We donāt have any HammerStrength machines anyhow, so I canāt exactly depend on that. Itās mostly barbells and dumbbells where I train.
Hmmm, we could remodel your assistance template to include some DB Chest work and then move your grip in on the bench etcā¦
[/quote]
That sounds like fun. Why should I move my grip in? For reference, I keep my pinkies on the rings or so.
CC,
best 2 shoulder exercises for someone with good natural shoulder width but who seems to have a hard time getting any medial delt growth from side raises.
[quote]WS4JB wrote:
CC,
best 2 shoulder exercises for someone with good natural shoulder width but who seems to have a hard time getting any medial delt growth from side raises.
[/quote]
Uhā¦ Are we talking about you here?
If you have a good lateral machineā¦ Check Danteās description on how to do laterals as a widowmaker, but just do that as a regular exercise (or a widow, if you want to experimentā¦ Thatās different from a quad widow though).
To be honest, it may very well just an issue of
a) technique
b) progress? Using the 70ās yet?
c) frequency
What numbers are you putting up now, maybe have a vid of you doing laterals and overhead work?
Howās progress been throughout the last 6 months or so?
I canāt just give you 2 exercisesā¦ That would possibly work for triceps, back etcā¦ But for delts, hmm.
Give me some more info first, whatever you can think of.
[quote]Gaius Octavius wrote:
That sounds like fun. Why should I move my grip in? For reference, I keep my pinkies on the rings or so.
[/quote]
Just to see if you can bench better that way and stay tighter.
Thatās the case for me, anyway. If you have roughly similar arm length, it should workā¦
[quote]Cephalic_Carnage wrote:
Just to see if you can bench better that way and stay tighter.
Thatās the case for me, anyway. If you have roughly similar arm length, it should workā¦
[/quote]
Ok, Iāll give it a try. I have very long arms, do you? For reference, I have the same wingspan as my 195cm tall friend but Iām only 180cm tall.
As for the assistance templates, Iāve been doing bench presses+log presses on pressing day one and Shoulder Presses+Pushups on pressing day 2. Iām guessing I should do something different?
[quote]Gaius Octavius wrote:
Cephalic_Carnage wrote:
Just to see if you can bench better that way and stay tighter.
Thatās the case for me, anyway. If you have roughly similar arm length, it should workā¦
Ok, Iāll give it a try. I have very long arms, do you? For reference, I have the same wingspan as my 195cm tall friend but Iām only 180cm tall. [/quote] Oh. In that case, moving your grip in is likely not a good idea. Damn. I actually thought you had mid-length or short arms. Nah, with long armsā¦ Uh, give up benching? Gain a lot of upper body mass, that will helpā¦ And youāre probably going to be stronger with a wide grip in that caseā¦[quote]
As for the assistance templates, Iāve been doing bench presses+log presses on pressing day one and Shoulder Presses+Pushups on pressing day 2. Iām guessing I should do something different?[/quote]
[/quote] Oh, I thought you were using one of my templates.
Write out your entire routine here if you donāt mind, letās have a look at it.
[quote]Cephalic_Carnage wrote:
Gaius Octavius wrote:
Cephalic_Carnage wrote:
Just to see if you can bench better that way and stay tighter.
Thatās the case for me, anyway. If you have roughly similar arm length, it should workā¦
Ok, Iāll give it a try. I have very long arms, do you? For reference, I have the same wingspan as my 195cm tall friend but Iām only 180cm tall. Oh. In that case, moving your grip in is likely not a good idea. Damn. I actually thought you had mid-length or short arms. Nah, with long armsā¦ Uh, give up benching? Gain a lot of upper body mass, that will helpā¦ And youāre probably going to be stronger with a wide grip in that caseā¦
As for the assistance templates, Iāve been doing bench presses+log presses on pressing day one and Shoulder Presses+Pushups on pressing day 2. Iām guessing I should do something different?
Oh, I thought you were using one of my templates.
Write out your entire routine here if you donāt mind, letās have a look at it.
[/quote]
Squat day:
Squats
BB Curls
Hamstring Hyperextensions
Weighted situps
Shoulder Press day:
Military Press
BB Row(one heavy set, one light)
Lat pulldown
Pushups
Deadlift day:
Deadlifts
Pinwheels
Front squats(this was Leg Press, but Iām stalling there so Iām considering this option)
Standing ab pulldowns
Bench Day:
Bench Press
Log Press
DB Rows(not krocs)
Lat Pulldowns(canāt seem to find a decent place to do rack chins)
DB Overhead Tricep Extensions
C_C,
Iām doing a 5-way split, but need advice regarding shoulder day which looks like:
- Seated DB Press - been stuck on 32kg x 9 last 3 sessions
- DB laterals - I think Iām wasting my time with these. Trying to do them Skip style but still not getting them.
- BB Shrugs
- Rotator cuff stuff - YTWL or facepulls
For rear delts I rely on 1-arm T-bar rows on back day.
My conundrum is I really hate doing lateral raises. My shoulders are a real weak point, but I just canāt get the form down and they bother my bicep tendon in the shoulder. I have access to cables and a lateral raise machine but Iād rather swap it out for something entirely different if possible. Are there any alternatives for the medial delt ? Would wide grip upright rows suffice ?
Also, any advice for faster progression on the DB press ? Maybe lower the weight and do RP. Finally, do you think this is enough work for a shoulder day ?
Oh and I donāt think nutrition is a problem as I am gaining weight.
Thanks man
CC or others, I have lifted for a long time like a powerlifter: 2-6 reps per set, and locking out reps. I have gotten more and more joint issues in the last 2-3 years. Is it generally recommended to lock out presses, and squats, or not?
I can do more if I donāt. Ex, On flat dumbell press I can do 115s for 5-6 reps locking out, but I can bust out 10-12 if I stop about 3/4 of the way up. Similarly for squats and overhead presses.
Iāve been told not to fully extend on rows and chins.
Should I lock out some times and not others? One cycle of locking out, one cycle NOT. What about tricep movements?