My chest used to be a weak point and I fixed it using Dr. Clay’s push up progressions in addition to making my chest routine nothing but incline dumbbells, flat dumbbell, decline dumbbell focusing on squeezing every rep at the top and coming all the way down, making the dumbbells touch my chest at the bottom. I was on a 5 day 1x a week frequency split at the time similar to what I have in the first post in this thread and I brought my chest up tremendously in 8 or so weeks.
[/quote]
Interesting, how significant do you think the growth from the push up progression was? And was it all permanent (i.e. not just from inflammation/sarcoplasmic growth from just high weekly volume)?
I’ve always kind of written off bodyweight stuff like that as BS. Especially since you wouldn’t be keeping up with it forever and figured the gains would be lost after stopping.
My chest used to be a weak point and I fixed it using Dr. Clay’s push up progressions in addition to making my chest routine nothing but incline dumbbells, flat dumbbell, decline dumbbell focusing on squeezing every rep at the top and coming all the way down, making the dumbbells touch my chest at the bottom. I was on a 5 day 1x a week frequency split at the time similar to what I have in the first post in this thread and I brought my chest up tremendously in 8 or so weeks.
[/quote]
Interesting, how significant do you think the growth from the push up progression was? And was it all permanent (i.e. not just from inflammation/sarcoplasmic growth from just high weekly volume)?
I’ve always kind of written off bodyweight stuff like that as BS. Especially since you wouldn’t be keeping up with it forever and figured the gains would be lost after stopping. [/quote]
bump. I’m interested in this as well. KB’s pecs look pretty massive in his avatar, so I’m guessing he kept the gains.
The growth I experienced during that time was significant and permanent. I remember feeling similar sentiment as the guy Dr. Clay wrote about in that article in that I felt like my chest grew more in those 8 weeks than it did in the previous 8 months. I also feel switching to doing all dumbbells with the technique that I use had a lot to do with it as well. I would definitely recommend giving it a try if you’re struggling with chest development.
[quote]kingbeef323 wrote:
The growth I experienced during that time was significant and permanent. I remember feeling similar sentiment as the guy Dr. Clay wrote about in that article in that I felt like my chest grew more in those 8 weeks than it did in the previous 8 months. I also feel switching to doing all dumbbells with the technique that I use had a lot to do with it as well. I would definitely recommend giving it a try if you’re struggling with chest development.[/quote]
Nice, I’d like to give this a try. I currently have 2 days involving pressing rather than just the one, did you notice any decrease in rate of strength gains when doing this?
Like a lot of people my upper chest is lagging behind mid/lower chest, maybe doing the push ups with feet slightly elevated would be a good idea.
My upper chest was lagging before I started that as well. Starting every “normal” chest workout with incline dumbbell presses remedied that quite well on it’s own.
I’m sure you could get pretty big if you just got dumb strong on all those lifts but as far as complete development of muscles for bodybuilding/aesthetic purposes, no. This should be evidenced by the fact that no successful bodybuilder does only those movements. Gotta “hit the angles” for complete development.
I’m sure you could get pretty big if you just got dumb strong on all those lifts but as far as complete development of muscles for bodybuilding/aesthetic purposes, no. This should be evidenced by the fact that no successful bodybuilder does only those movements. Gotta “hit the angles” for complete development.[/quote]
Yeah, that’s what I figured. Can you do me a favor and recommend me a program to follow because strength training, compounds, and 5x5 is really all I know so it’s hard for me to judge what would be best for me from a bodybuilding standpoint. Here’s some of my info…
Lifts: Bench-260x5 Squat-355x5 Row-190x5 Press-160x5 Deadlift-395x5
Stats: 19 yrs old, 5’8", 185lbs
Goals: Gain muscle, aesthetics, and strength
I’m sure you could get pretty big if you just got dumb strong on all those lifts but as far as complete development of muscles for bodybuilding/aesthetic purposes, no. This should be evidenced by the fact that no successful bodybuilder does only those movements. Gotta “hit the angles” for complete development.[/quote]
Yeah, that’s what I figured. Can you do me a favor and recommend me a program to follow because strength training, compounds, and 5x5 is really all I know so it’s hard for me to judge what would be best for me from a bodybuilding standpoint. Here’s some of my info…
Lifts: Bench-260x5 Squat-355x5 Row-190x5 Press-160x5 Deadlift-395x5
Stats: 19 yrs old, 5’8", 185lbs
Goals: Gain muscle, aesthetics, and strength
Did you read the first page of this thread? It has the routine he recommended to start this whole thread off right there. The first 2-4 pages have plenty of body building routines on there to choose from. Pick one and get blasting.
I’m sure you could get pretty big if you just got dumb strong on all those lifts but as far as complete development of muscles for bodybuilding/aesthetic purposes, no. This should be evidenced by the fact that no successful bodybuilder does only those movements. Gotta “hit the angles” for complete development.[/quote]
Yeah, that’s what I figured. Can you do me a favor and recommend me a program to follow because strength training, compounds, and 5x5 is really all I know so it’s hard for me to judge what would be best for me from a bodybuilding standpoint. Here’s some of my info…
Lifts: Bench-260x5 Squat-355x5 Row-190x5 Press-160x5 Deadlift-395x5
Stats: 19 yrs old, 5’8", 185lbs
Goals: Gain muscle, aesthetics, and strength
I’m sure you could get pretty big if you just got dumb strong on all those lifts but as far as complete development of muscles for bodybuilding/aesthetic purposes, no. This should be evidenced by the fact that no successful bodybuilder does only those movements. Gotta “hit the angles” for complete development.[/quote]
Yeah, that’s what I figured. Can you do me a favor and recommend me a program to follow because strength training, compounds, and 5x5 is really all I know so it’s hard for me to judge what would be best for me from a bodybuilding standpoint. Here’s some of my info…
Lifts: Bench-260x5 Squat-355x5 Row-190x5 Press-160x5 Deadlift-395x5
Stats: 19 yrs old, 5’8", 185lbs
Goals: Gain muscle, aesthetics, and strength
Any of the routines I posted are suited for you and your goals. I know because I have the same goals and I do/have done similar routines. Don’t overcomplicate this.
I dont like the original routine posted for people new to weights - to many variations.
In my opinion a minimalist approach is far better for new lifters.
Here is a simple example:
Monday: Deadlifts, Seated rows, biceps
Wednesday: Chest, shoulders, triceps
Friday: Squats, weighted chins, calves and abs
** Ramping up to 80% 1RM. 6 reps per set. (so 3 or 4 worked ramping sets of 6 reps each). Then final set should allow u to just push out 6 reps. Short break and do cluter sets of 2 reps each. So final se looks like this 6 +2+2+2
This routine is far simpler, and allows for an easier way to ensure one progresses. So keeping a training book is a key and increasing weight on final set (6+2+2+2) is always the goal.
In this routine - excercises can be changed every 5 or 6 weeks. But there isn’t much need for it. I dont believe in the ‘you must hit the muscle from every angle’ theory; or the idea that supersets etc are necessary or productive.
YES, the big lifts: weighted chins, deadlifts, squats, rows, chest press, press - and few extra sets of localized training for biceps and triceps (stick to compounds for triceps) will account for about 80% of your size.
Someone who aims to progress on these lifts and reaches a point where they can lift above 1.5/1.7 their bodyweight on squats and deadlifts, will have a great body.
Have a look on the lean gains website for some other training info. The 3 day split I put above is a good one.
[quote]muscleinkorea wrote:
I dont like the original routine posted for people new to weights - to many variations.
In my opinion a minimalist approach is far better for new lifters.
Here is a simple example:
Monday: Deadlifts, Seated rows, biceps
Wednesday: Chest, shoulders, triceps
Friday: Squats, weighted chins, calves and abs
** Ramping up to 80% 1RM. 6 reps per set. (so 3 or 4 worked ramping sets of 6 reps each). Then final set should allow u to just push out 6 reps. Short break and do cluter sets of 2 reps each. So final se looks like this 6 +2+2+2
This routine is far simpler, and allows for an easier way to ensure one progresses. So keeping a training book is a key and increasing weight on final set (6+2+2+2) is always the goal.
In this routine - excercises can be changed every 5 or 6 weeks. But there isn’t much need for it. I dont believe in the ‘you must hit the muscle from every angle’ theory; or the idea that supersets etc are necessary or productive.
Just my thoughts though.[/quote]
Beginners recover faster. There is no way in hell I would only recommend a lifter train 3 days only if their goal was optimal gains…at least not if they had the genetics for this in the first place.
Show me the muscle.
I know some of you grab most of this off the internet, but unless there is clear logic in what you are doing, you are just following someone else’s brand with no attention to actual results.
YES, the big lifts: weighted chins, deadlifts, squats, rows, chest press, press - and few extra sets of localized training for biceps and triceps (stick to compounds for triceps) will account for about 80% of your size.
Someone who aims to progress on these lifts and reaches a point where they can lift above 1.5/1.7 their bodyweight on squats and deadlifts, will have a great body.
Have a look on the lean gains website for some other training info. The 3 day split I put above is a good one. [/quote]
That split/advice you posted awful, especially for someone who is training for aesthetics, like you know… bodybuilders. What freaking bodybuilder trains like that? No way in hell I’d look the way I do now if I had followed that sort of advice for an extended period of time in my earlier days. Thank God I had good sources of info when I started out. That said, show me your “great body” and prove me wrong, since I’m sure you practice what you preach.
If it wasn’t for the fact that I’ve recently joined a second gym and thus exposed myself to a “planet fitness” type environment, I would think this guy was just trolling. Sadly, I think he’s being serious.
If you are a beginner that wants to bodybuild, then BODYBUILD. You should still gain size and strength, obviously. You need to be doing it all: pullovers, pullups, deadlifts, squats, bench press, curls, calves, abs… etc. You won’t be able to fit all that into 3 sessions a week.
Did you guys see onemorereps pictures at 15? There is a guy that spent his youth properly, training like a bodybuilder at an age where the body is adding new muscle fibers everywhere.
