My is Loren, and I have been training for about two years now with a large variety of intensities and dedication. As of right now, and for years to come I am going to be busting my ass to finally fill out my frame and become much stronger. I began with absolutely no clue as to what I was doing, but over time, I feel like I have picked up some decent knowledge. Recently I have been focusing on strength and packing on some mass.
Example week
MONDAY
Bench 1x10 1x8(warmups) 3x3 3x6
Weighted Pull ups 6x5
Dumbell Military Press 5x5
Dumbell Rows 4x6
THURSDAY
Sternum Pull ups 5xFail
Weighted Dips 4x7
Face Pull OR Cable Rows 4x7
Incline Press 4x6
FRIDAY
Dead lifts 7x3
Barbell lunges 4x9
Single (Straight) Leg Dead lifts 3x8
Light Front Squat 2x10
My diet is relatively clean. Whole grains, prunes, apples, cottage cheese, lean meats, carrots, celery, spinach, eggs, milk, PB&Js, and occasional sweets. I avoid HFCS all together I eat at least 6 meals per day and I shoot towards at least 30 grams protein per each meal except I get at least 40 grams for dinner and Lunch. I am not including a my post workout shake as a meal which is about 35 grams whey, with about 40 grams Nesquick mix. with about 5 grams creatine.
Supplements:
Whey
Small amounts of Creatine Monohydrate
ZMA
Fish Oils
If anyone sees any holes or slips in my training or diet, PLEASE let me know. Any and all constructive comments will be greatly appreciated.
I see very little improvement in my bench unless I do pushups on my non upper body days (3 sets of 20). A long time ago somebody told me that the pectorals are the first thing to go when the body needs to catabolize. Our bodies are so efficient that they will scrap any unused mass. I guess the pushups keep the muscles active. It helps me.
Wassup man? Thought I’d find ya on here somewhere. Its krabbe, the kid that you were talking to westside about at beyer the other day. I didn’t end up being able to go on tuesday, I’m gonna be going m-w-f-su. Usually be getting there round 4:30.
Very good work thus far. 9/10.
At 6’6" you’ll look more “jacked” if you add another 30 pounds over the next few years… Keep on keeping on, and don;t avoid the leg press.
I AM looking for help…for sure. I was just tellin’ ya what helped me a little. I don’t hear much help for tall guys. I suppose the same rules apply for us but with a few tweaks here and there. If you find something that works well for you I would love to hear it.
I think that came across badly. I appreciate the tip, really. I’d like to get my bench up. I thought it was funny that you were helping out when the title of the post is “Looking for Help”.
You need to work on your back, especially your lats. Need to add thickness and width. Shoulders seem a bit small. Your guns are small in comparison to your forearms, which are nicely developed.
Overall you need to add more mass. You’re going good so far considering your height.
300lb bench at 230 sounds a little weak to me…but your chest just might be your weakest muscle. I know I suffer from the same thing and can only max out at 275-285 at 190 and am only 6ft.
Is your squat A2G or parallel? Or do you only do quarters?
tribunaldude…I have avoided the leg press and I don’t know why. I read in the article “Why Lurch Won’t Grow” that the leg press was effective for taller guys. I’ll work it in…thanks
Sir…I do very little direct upper arm work so I’m guessing that my forearms are ourtgrowing my upper arms because of their involvement in a lot of other lifts. Do you know of any upper arm programs that are effective…or does anybody think it would be a bad idea to in some direct arm work on a Saturday… M-Upper T-Legs W=Off T-Upper Friday-Legs and then Saturday-Arms??
As for squats…I find anything less than parallel as a poor use of time and energy. I go to parellel or a bit under parellel
And don;t stop squatting. My observation regarding taller squatters (the gym kind, not the other kind) is that they shd stop worshipiing the ‘knees shd not cross the toes and all other bullshit’ that will work for someone close to 5 feet tall.
Use a stance that allows you to go down comfortably and let your feet angle out. I have recently become a fan os olympic style squatting and can see good thigh improvement. if the lower back stress is too much, go ahead and belt up.
Lumberjack squats allow you to squat without sigificantly straining the lower back AFAIK.
The leg press is the best thing for leg development (once yorue already proficient at squatting and have a strong posterior chain, obviously not for someone who is unable to at even squat bodyweight)
I like the hammer strength ballistic-type leg press (load increases as the weight is pushed out more) instead of the usual sled on a ramp.
Leg extensions and leg curls are standard.
there’s also some gadzook called the "bear squat’ machine that I see in some gyms.
Peopel who nuse it claim they don;t have any lower back pain, and it also allows you to ATG unliek the hack squat machine.
[quote]Limingl1 wrote:
tribunaldude…I have avoided the leg press and I don’t know why. I read in the article “Why Lurch Won’t Grow” that the leg press was effective for taller guys. I’ll work it in…thanks
Sir…I do very little direct upper arm work so I’m guessing that my forearms are ourtgrowing my upper arms because of their involvement in a lot of other lifts. Do you know of any upper arm programs that are effective…or does anybody think it would be a bad idea to in some direct arm work on a Saturday…
M-Upper T-Legs W=Off T-Upper Friday-Legs and then Saturday-Arms??
As for squats…I find anything less than parallel as a poor use of time and energy. I go to parellel or a bit under parellel[/quote]
Long arms are not a bencher’s friend, dude. 300 for a guy with his wingspan is quite quite impressive.
[quote]Sir wrote:
300lb bench at 230 sounds a little weak to me…but your chest just might be your weakest muscle. I know I suffer from the same thing and can only max out at 275-285 at 190 and am only 6ft.
[/quote]
Damn…the machines sound great. I lift in a hole-in-the-wall gym that is great for a “hardcore” atmosphere, but some of the technology is lacking. Obviously technology isn’t going to make me big or strong, but it would be nice to have the ocasional option because I have some pretty serious lower back pain.
Maybe I’ll utilize the the leg press to nurse my back for a week or two. The Hammer Strength machine sounds awesome; band/chain like resistance in a machine…how convenient!
You have a good base to work with, unfortunately, just like me at 6’1" it takes longer to fill out. Your protein to grow should be at 1 1/2 grams per pound, and don’t neglect good carbs EX: potatoes, yams, whole wheat bread, oatmeal, rice,vegtables, fruits.
Stick with basic exercises to grow, squats, bench presses, deadlifts, military presses, standing barbell curls, dips, widegrip pull ups, train calves twice a week and abs. Stay focus, train hard, and the results will come.
