[quote]Waittz wrote:
[quote]roland2000 wrote:
Newb Lessons Learned:
[/quote]
Can you elaborate? [/quote]
I meditate a lot. …EDIT.
[quote]zonaguy10 wrote:
What progressive overload is not:
Week 1: 250x6
Week 2: 260x4 + 2 shit reps
Week 3: 270x3 + 1 shit rep + 1/2 rep
Week 4: 280x2 + 10 second pause + 1/3 rep
Week 5: repeat cycle
Some people focus so hard on trying to lift heavier weight week after week that they complete neglect the fact that the goal is to train a muscle rather than to practice a lift. Probably obvious to most, but it happens way too often.[/quote]
I need a daily reminder of this. repped.
Bump.
[quote]Christian Thibaudeau wrote:
Another one for personal trainers:
When you write a program to a client, the goal is to design something that will bring results, not to showcase how much cool stuff you know.[/quote]
Very true!
1/ heavy weight/low reps not the best for mine hypertrofy
2/medium weight and medium reps it’s ok
3/ if you have fucked knees you can use a prowler and add size/endurance to your legs
4/ close grip benchpress (even with a good load) it’s not the best for tris; better isolation movements with medium load&high reps
5/ flat bench works my tris; slight incline/decline is FAR more better for my chest
6/the fact you barbell row 300lb for reps doesn’t mean you can pull up; DO the damned pull-up!
7/ buy elastic bands and add to it to you barbell 
8/ use elastic bands for rotator cuffs; you will be healthy
I trained the CT way for a number of years - lowish reps (3-8) per set type training. For the last year, I’ve been running Mountain Dog Intermediate (6-15 or even more reps/set). Now I can with confidence blend the two types of training for desired effects.
But it took running those types of programs for that period of time to understand & appreciate how they effected and worked for me, and what the results were. Especially 1) when my joints/tendons start to get cranky and 2) what the various intensity techniques are and how to use them in my training.
No single factor of a training program is more important than having one you enjoy doing.
[quote]buzza wrote:
1/ heavy weight/low reps not the best for mine hypertrofy
2/medium weight and medium reps it’s ok
3/ if you have fucked knees you can use a prowler and add size/endurance to your legs
4/ close grip benchpress (even with a good load) it’s not the best for tris; better isolation movements with medium load&high reps
5/ flat bench works my tris; slight incline/decline is FAR more better for my chest
6/the fact you barbell row 300lb for reps doesn’t mean you can pull up; DO the damned pull-up!
7/ buy elastic bands and add to it to you barbell
8/ use elastic bands for rotator cuffs; you will be healthy[/quote]
I agree with this. Close grip bench never gave me a triceps pump. It’s either chest or shoulders.
[quote]MytchBucanan wrote:
[quote]buzza wrote:
1/ heavy weight/low reps not the best for mine hypertrofy
2/medium weight and medium reps it’s ok
3/ if you have fucked knees you can use a prowler and add size/endurance to your legs
4/ close grip benchpress (even with a good load) it’s not the best for tris; better isolation movements with medium load&high reps
5/ flat bench works my tris; slight incline/decline is FAR more better for my chest
6/the fact you barbell row 300lb for reps doesn’t mean you can pull up; DO the damned pull-up!
7/ buy elastic bands and add to it to you barbell
8/ use elastic bands for rotator cuffs; you will be healthy[/quote]
I agree with this. Close grip bench never gave me a triceps pump. It’s either chest or shoulders.[/quote]
I had some issues to elbows so I choosed it for main tris’ excercise…always did it with 4,5inch board,elbows tucked in (very close to the body), continous tension or deads (stopping the bar on the board for 2 seconds), with elastic bands (reverse) but CGBP helped a lot my bench not much my tris’ hypertrofy…however now i’m doing it it as second excercise for tris ,after 4 sets of kambered bar extensions lying on flat bench and pump is good,new grow; 1cm in 15dd, way to go (fingers crossed)
[quote]buzza wrote:
[quote]MytchBucanan wrote:
[quote]buzza wrote:
1/ heavy weight/low reps not the best for mine hypertrofy
2/medium weight and medium reps it’s ok
3/ if you have fucked knees you can use a prowler and add size/endurance to your legs
4/ close grip benchpress (even with a good load) it’s not the best for tris; better isolation movements with medium load&high reps
5/ flat bench works my tris; slight incline/decline is FAR more better for my chest
6/the fact you barbell row 300lb for reps doesn’t mean you can pull up; DO the damned pull-up!
7/ buy elastic bands and add to it to you barbell
8/ use elastic bands for rotator cuffs; you will be healthy[/quote]
I agree with this. Close grip bench never gave me a triceps pump. It’s either chest or shoulders.[/quote]
I had some issues to elbows so I choosed it for main tris’ excercise…always did it with 4,5inch board,elbows tucked in (very close to the body), continous tension or deads (stopping the bar on the board for 2 seconds), with elastic bands (reverse) but CGBP helped a lot my bench not much my tris’ hypertrofy…however now i’m doing it it as second excercise for tris ,after 4 sets of kambered bar extensions lying on flat bench and pump is good,new grow; 1cm in 15dd, way to go (fingers crossed)[/quote]
I am jealous of your gym!
No matter what your goal is, be honest with yourself and start light.
[quote]lemony2j wrote:
[quote]buzza wrote:
[quote]MytchBucanan wrote:
[quote]buzza wrote:
1/ heavy weight/low reps not the best for mine hypertrofy
2/medium weight and medium reps it’s ok
3/ if you have fucked knees you can use a prowler and add size/endurance to your legs
4/ close grip benchpress (even with a good load) it’s not the best for tris; better isolation movements with medium load&high reps
5/ flat bench works my tris; slight incline/decline is FAR more better for my chest
6/the fact you barbell row 300lb for reps doesn’t mean you can pull up; DO the damned pull-up!
7/ buy elastic bands and add to it to you barbell
8/ use elastic bands for rotator cuffs; you will be healthy[/quote]
I agree with this. Close grip bench never gave me a triceps pump. It’s either chest or shoulders.[/quote]
I had some issues to elbows so I choosed it for main tris’ excercise…always did it with 4,5inch board,elbows tucked in (very close to the body), continous tension or deads (stopping the bar on the board for 2 seconds), with elastic bands (reverse) but CGBP helped a lot my bench not much my tris’ hypertrofy…however now i’m doing it it as second excercise for tris ,after 4 sets of kambered bar extensions lying on flat bench and pump is good,new grow; 1cm in 15dd, way to go (fingers crossed)[/quote]
I am jealous of your gym!
[/quote]
no gym at all,just underground garage (rack,bench,boards,bbells,dbells,bands,trap-bar and a lot of weights and a wooden pallet to use as prowler,and this has been my best choice for legs and conditioning) LOL
Learn to cook.
Buy vegetables and animal proteins on sale. (check weekly grocery ads)
Change everything you’re doing until it works.
Don´t change your programm too frequently in hoping to find sth which works even better.
Stick with your template as long as it brings results. If stalling deload or increase food.
In the more intermediate stages you need to switch up the reps. I highly recommend in doing low,medium and high reps in one combination or the other.
Lot of sucessfull programms are designed this way (HLM,Wendler;PHAT).
Check your macros and eat more! It’s all over every forum and training log, but I took me much longer than it should to do. Even two weeks of eating more (oats in shakes is a simple start) has seen me grow noticeably.
Fuck all the rules.
[quote]optheta wrote:
Fuck all the rules.[/quote]
You’re such a badass, I bet you spend longer than 20 minutes on the treadmill, just to get at the man!
[quote]Doh wrote:
2) Singles build strength. Train it often.
[/quote]
I’ve been doing some research on this actually, specifically how strength and training for it relates to hypertrophy/size gain in most people. Note: I have no studies or anything to back up this speculation.
Potential for hypertrohpy appears to be a function of strength levels. I think this is because that increased strength, besides the CNS adaptations, is a result of added muscle tissue. Hypertrophy training seems to pump up the existing muscle tissue (sarcoplasmic hypertrophy), but strength training is more efficent at adding actual muscle tissue.
Strong guys are going to be somewhat big, big guys are going to be somewhat strong, there is a clear relationship. Hell, from what I’ve seen regarding top level bodybuilding training, there tends to be a mix of high rep high volume training with low rep heavy weight training.
Basically, what I’m saying (based on no personal experience or real science, just observations I have made) is that incorperating some strength/low rep training into a bodybuilding routine is a good idea.
I apologize for any typos, my browser’s spell check appears to have broken.
the biggest lesson I’ve learnt
make the least progress and end up bitter and fat/small on forums claiming steroids etc
[quote]lemony2j wrote:
[quote]optheta wrote:
Fuck all the rules.[/quote]
You’re such a badass, I bet you spend longer than 20 minutes on the treadmill, just to get at the man![/quote]
That and I do Eurotraining.