21’s for incline bench are one of my bro-science favorite exercises.
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Did you do powerbuilding in the same session? Or was it bodybuilding and powerlifting separated? Did you also change your workout routine? For example, having a routine you did then altered it to shock the body?
Got it - I weighed myself today – I’m 112 kg. I’ve gone from 121 to 112 in 3ish weeks.
I’m going for 87 kg by the end of the year – Dropped the weightsize down in favour of reps/volume.
I agree, but strength should be prioritized on lower reps. I think getting that CUT is the most mandatory factor of looking ‘aesthetic’.
The true power lies in lighter weights and MORE reps.
Honestly you remind me of Al Bundy living in the past glory days. I found your photos. You have no ab definition, poor symmetry, not a lot of mass but are relatively lean. None of this says… “I would be a god on roids”. Not to turn this into a pharma discussion, but it would take continual use to see, its not a one a done.
I honestly don’t know why people are taking this thread so far outside of amusement. You’re arguing with @RT_Nomad about topics you don’t have a fraction of real world experience with. I’m out as I just added another continuation to this nonsense. I’m mad a myself.
It was really very logical. I bench pressed twice a week, squatted twice a week, and deadlifted once a week. Those days I lifted weights 5 days a week. The first exercise on each of those lifting days was one of the Powerlifts. I then switched to Bodybuilding exercises.
Low reps on the Powerlifts and higher reps on the Bodybuilding exercises.
In truth, I think the lumpiness of Dave and Mark is more due to the torn muscles suffered from powerlifting than the training. I know my body is all sorts of jacked up in that regard. But absent those injuries, we have to remember that bodybuilding is like any other sport: the guys who make it to the top are there because they SURVIVED to the top: not because they trained there.
Playing basketball doesn’t make you 7’ tall: being 7’ tall makes you good at basketball. The 4’9 guys end up becoming jockeys instead. Similarly, bodybuliding training doesn’t make your body perfectly proportioned an symmetrical: having perfect proportions and symmetry makes you a good bodybuilding. There is a weeding out process that selects those with the best genetics at the highest echelons of the sport.
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Powerliftets turned bodybuilder often lack that outer quad sweep.
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Kroc’s journey into bodybuilding was fascinating to follow in that regard. You’d look at Kroc as a powerlifter and think “they could go win a bodybuilding show if they cut down!” and then go on to read the log and see just how much needed to change to make the transition. Quads, shoulders and arms I remember being the specific focus.
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This is just my personal preference as IMO the most optimal way to do this is the way that makes you enthusiastic to lift consistently.
I don’t train like a powerlifter I don’t compete in any powerlifting, if I did I would end up hating it and that wouldn’t be optimal. You have to love what you do.
I take a variety of different lifts from all angles and try to hit a 1-rep PR, if 1-rep just isn’t in the cards I will go for a 2 or 3 rep PR. If that isn’t in the cards I will find a way to hit a PR.
For the last 4-weeks I’ve done almost nothing but lots of volume. I did hit a 1-rep max on a floor press, and it was not my all-time PR, but it was a PR for being my lightest BW, so well, hey that fricking counts.
Again, this just what I found works for me. I’m not saying it’s the most optimal for everyone. I personally don’t like being tied to any program, I thrive on freedom.
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I remember 1 or 2 guys with logs on EFS having trouble with the transition. Like they powerlifted so long they forgot how to independently contract biceps. Or do medial delt raises without using all traps.
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Autoregulation! Simple but not easy.
Yes, for me, why plan a deload, if I go in feeling horrible and warmup and start feeling awesome, then F-ing go for it.
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El Campeon, super hero build from almost nothing but heavy ego lifting. I think he also has a labor job and only eats once a day, just proof of doing what makes you be consistent-
Amazing he does not get kicked out, but I enjoy him-
Your avatar speaks volumes – settle down lmao.
Makes sense. I’ll incorporate that.
You’ll be there when you get there. Don’t get your heart set on the number on the scale.
Maybe, maybe not. When you get there make an assessment.