[quote]
I won’t squat in a smith machine, not even if god himself comes down and asks me to. [/quote]
Haha <3
You can’t even FS in the Smith?
Haha I surely can, and will have to.
I just have an unconditional hate for that piece of equipment. Mostly because I’m stuck to it, and because gyms over here are on a fad of getting a stupid number of smiths, 3 or so, and no squat racks.
If one day, if I open a gym the logo will be “WE HAVE PLENTY OF RACKS, COME INSIDE AND TAKE A LOOK.”
[quote]DeltaOne wrote:
Since I switched to DC i might be posting some numbers. We’ll see.
Did 1 hour of cardio today, as outlined. On a related note, I forgot to write up my DC exercise rotation, thumbs up for me being an idiot.
Also, C_C if you happen to be reading this, I sent you an e-mail.[/quote]
Gotcha.
Still alive, just busy.
C_C helped me fix a lot of issues with my DC blast, which I’m very grateful for, C_C is my new hero. Anyway I’ll try to post more normally from now own.
Your disappearing acts are breaking my heart </3
lol
Delta, when did u start and how long did it take u to get where u are in terms of size. Also, what super general tips could u give to somebody who wants to get big (other than eat a lot lol)!
I started lifting when I was 15, but it took a long time for me to start putting on size, on up to recently I’ve been seeing more quality muscle gains.
you already know about eating, but I’ll reiterate that what you eat is 50% of the road to putting up size, plain food is the most anabolic substance in the word.
Well, here’s my 2 cents:
-
Focus on getting stronger. Strength is just as important to a bodybuilder as it is to a powerlifter. There is no shame in doing a “back to the basics” program, or stuff that will work 100% of the time like 5/3/1. A good base is important. And I’m yet to see a strong person that doesn’t have tons of muscle.
-
Compounds lifts like benching, deadlifting, rows are better for overall mass gain than isolation work. HOWEVER, that doesn’t mean you should avoid training smaller muscle groups directly.
-
Never ditch cardio or conditioning work out of your training. Even if you are bulking. It will keep you healthy, increase your work capacity and keep the fat at bay.
-
Do a lot of recovery work. Stretch, foam roll, epsom salt baths, whatever. The faster you recover the faster you’ll grow.
[quote]Nikki9591 wrote:
Your disappearing acts are breaking my heart </3
lol[/quote]
I can fix your breaking heart with a pic or two 
Or duct tape if everything fails.
Thanks! I know theres no right way all the time, but what kind of cardio did you do when bulking. Im going to do a 5 day split, what cardio would you recommend on that kind of program?
No, no a pic will definetely do the trick.
<3 <—see?
Hey deltadude!
looking forward to read this DC log man, oh and have a blast! (hah, wordplay… ugh i know, sorry)
[quote]DeltaOne wrote:
I started lifting when I was 15, but it took a long time for me to start putting on size, on up to recently I’ve been seeing more quality muscle gains.
you already know about eating, but I’ll reiterate that what you eat is 50% of the road to putting up size, plain food is the most anabolic substance in the word.
Well, here’s my 2 cents:
-
Focus on getting stronger. Strength is just as important to a bodybuilder as it is to a powerlifter. There is no shame in doing a “back to the basics” program, or stuff that will work 100% of the time like 5/3/1. A good base is important. And I’m yet to see a strong person that doesn’t have tons of muscle.
-
Compounds lifts like benching, deadlifting, rows are better for overall mass gain than isolation work. HOWEVER, that doesn’t mean you should avoid training smaller muscle groups directly.
-
Never ditch cardio or conditioning work out of your training. Even if you are bulking. It will keep you healthy, increase your work capacity and keep the fat at bay.
-
Do a lot of recovery work. Stretch, foam roll, epsom salt baths, whatever. The faster you recover the faster you’ll grow.
[/quote]
I agree with all of these, except the cardio bc I’m a lazy fuck 
Good luck! It’d be cool if you posted numbers, but I’ll be following along regardless.
@hlss09:
Sincerely, I like all shorts of cardio. I probably did everything already. My favorite right now is regular runs, sledgehammer work when I have shin splints, or when I’m too beat down/running on short time I just hop on a stationary bike I have at home and cycle for 1 hour at a medium-hard setting.
I can’t really recommend you anything because I don’t about your schedule and everything, but I’d suggest you stick to regular, easy-to-do cardio, like running or cycling, those things always work for everyone and it’s simple and easy if you’re running on a tight schedule like I am. As you start to progress, you should/can experiment with other things like barbell complexes, sprints, sled-drags, etc.
I’ll try to get a new pic just for you then
Thank you brother, good to see you’re still posting here!
Thank you man. Haha I deal with laziness too but my love for training is greater.
I’ll see about the numbers, just don’t expect me to be lifting stuff like 600 pounds or so.
04-11-2011: Chest, Shoulder, Triceps, Back
- Smith (low-medium) Incline Bench press
warm-ups:
?200x10
?220x8
?245x6
?255x3
Rest-Pause:
?265x6x4x2
( “?” means that I don’t know how much the bar weights and I’m counting just the plates. It probably weights around 20kilo/45 lbs but I don’t care. )
Chest Stretch, 30 secs 2 sets
- Upright Row, Medium grip
warm-up
135x10
145x6
Rest-Pause:
165x7x7x5
Shoulder stretch
- Inhuman’s
Warm-up:
?245x10
?255x6
Rest-pause:
?275x6x4x2
Triceps stretch
- Rack Chins
Warm-ups
BWx20
BW plus 45x18
Rest-Pause
BW plus 100x6x6x6
- Rack Pull
( not counting warm-up )
540x6
500x9
Back stretch
Rehab work:
Facepull and Band Pull apart superset, 3 sets
I know this sounds a lot, but it really didn’t take that long, I was amazed. Took 1 hour and 36 minutes.
Whenever I use the smith, I just write down the weights as if the bar weighs 45lbs. Easiest for me to keep track.
Strong lifting. Looks like some of your pressing sets were already in the lower end of the RP spectrum? I’m sure CC will chime in.
CC helped me set my rep ranges, although I’ve decided to stick to the lower end of the rep spectrum with heavier weights and work my way to the mid-higher rep range as I progress. Increasing the weight on every session will be a bitch but nothing I can’t manage.
For example, if I’m doing a set in the 11-15RP range, I’d rather do 11 with 270 lbs than 15 with 260lbs. Then when I hit the next session do 11 with 275 or 15 with 270.
EDIT: Forget this post, I’ll listen to C_C’s post bellow.
[quote]DeltaOne wrote:
04-11-2011: Chest, Shoulder, Triceps, Back
- Smith (low-medium) Incline Bench press
warm-ups:
?200x10
?220x8
?245x6
?255x3
Rest-Pause:
?265x6x4x2
[/quote] Started out too heavy here. Remember, start light at the top or over the rep range, slowly ride it down over the course of the blast (or more than one blast if you can keep adding weight while keeping the reps up long enough). Otherwise you’ll get stuck.
That’s pretty much the same amount of time I used to need for 1a/b/c sessions, spot on.
[quote]DeltaOne wrote:
CC helped me set my rep ranges, although I’ve decided to stick to the lower end of the rep spectrum with heavier weights and work my way to the mid-higher rep range as I progress. Increasing the weight on every session will be a bitch but nothing I can’t manage.
For example, if I’m doing a set in the 11-15RP range, I’d rather do 11 with 270 lbs than 15 with 260lbs. Then when I hit the next session do 11 with 275 or 15 with 270.[/quote]
That can actually work, but usually only in the first blast or so… Trust me, from experience, starting high and ending low makes for much better continuous progression.
Then again, it’s your first blast and you’ll have to find out what you respond to the best. Feel free to ask if anything comes up and good luck!
Don’t be afraid to try your own thing (though if you get six on the first set of an RP exercise, it’s definitely too heavy… We’re getting into PL territory there as far as RP goes… If you want to go very heavy, at least have a day where you go high or you’ll beat yourself up pretty good) as long as it’s in line with the official guidelines… The starting high and going low thing was more something I found out over time and what I’ve seen others use with a lot of success.
[quote]bugeishaAD wrote:
Whenever I use the smith, I just write down the weights as if the bar weighs 45lbs. Easiest for me to keep track.
Strong lifting. Looks like some of your pressing sets were already in the lower end of the RP spectrum? I’m sure CC will chime in. [/quote]
You’re right.