My Get Big Routine

Training Bodybuilding
41

Yeah I do drink pretty heavily on weekends, I’m going to cut down on this severely though as I know how it can kill testosterone, and wreck my eating. Just got back from the Gym, Shoulders today. Had an insane amount of energy, probably because of the eating. Military Press was good, warmed up to 40kgs and did 8, 6, then 4.

The last rep of the last two sets I failed completely, couldn’t get the bar past my shoulders. Still felt like my right was doing most of the work so I might have to replace this with Dumbell shoulder press. Seated bent over raises weren’t that good, never liked this exercise, I can’t seem to get both shoulders working correctly. It’s probably my form though, so next week i’ll drop the weight and work on it. If not, i’ll replace it with another rear delt exercise. Suggestions?

42

Heh. People sure like to argue on these forums.

Re: diet, how about adding some more fruits and vegetables?! They are full of nutritional goodness that will help your body stay healthy while you work on gaining muscle. Eat as many veggies, especially, as you can; I imagine you couldn’t add too much right now (I’m guessing you aren’t currently a fan but you can develop your tastes over time).

43

No actually I love my fruit and veggies, I have them every night with dinner and with some of my meals during the day. I was brought up on the stuff, maybe that’s why i’m so skinny now! I’m also taking six Fish Oil tablets a day for my Omega 3’s.

44

Cool, didn’t see them mentioned in your foods list. I was brought up vegetarian/near vegetarian so I know what you mean about being skinny.

45

[quote]mattwray wrote:
mr popular wrote:
Your goals and idea of “big and strong” seem to be very different from the OP’s, and I doubt he is looking to create for himself the body you have now.

Which is why I don’t understand how you think the advice you’re giving is applicable.

Let me guess, this is how you think

"What a lot of strength athletes don’t understand is that bodybuilding is totally different. A whole different type of hypertophy that requires vastly different exotic training methods that rarely get results and generally require anabolics to break 200lbs. Let me tell you all that building significant muscle mass on a Yoda-esque program using exotic rep schemes on cables and machines, days of dedicated biceps training, with an overbearing focus on trace mineral balance and insufficient caloric intake makes it really hard to put on muscle. These guys have to have it all together to show any appreciable gains.

Guys that eat and are able to rely on basic programs to increase their weights in squats, pulls, and presses doing basic exercises that strengthen the body and force it to adapt with increased muscle have it easy. They will never know what it’s like to fight through moronic inefficiency to needlessly differentiate your training and alleviate worry that when you eventually do start gaining weight someday, it will be in perfect symmetry and proportion - all at 2lbs a year."

And unless you know me personally, you have no idea what kind of physique I have. I have one picture of my back up. When I go to a commercial gym, I look more like a bodybuilder than the majority of people who claim to be just that. But you must have it all figured out, you’ve been training for a year.

Good luck
[/quote]

You know man it amazes me when these so called “bodybuilders” complain of my powerlifting focus. They seem to forget that YOU CAN’T FLEX FUCKING BONE!!

Sorry to break that news to anyone here, but when you are starting out there is a limited amount of energy reserves since you have not built training volume.

Also this powerlifting vs bodybuilder needs to stop. You think because I decide not to put naked pictures of myself on the internet to prove how much of a bad ass I am to the world that there is no muscle in this body or that I get confused “fat man in a suit” syndrome wherever I go???

There is absolutely no difference between bodybuilding and powerlifting in the beginner and intermediate levels, except the diet component. I can tell you have never been around a real powerlifting or bodybuilding crowd. The heavyweights will all be fat (both power and body) in the offseason.

I was answering his questions based on the fact that he wanted a critique on gaining STRENGTH and mass.

Do you think I was never that weight or that I don’t know what I am talking about??? What a nerve…

46

[quote]scottiscool wrote:
mr popular wrote:
.
What do you think a person would look like who limited themselves only to exercises for hips, chest, and back when they are very lean?
.

Who suggested this? But if you are implying that someone who trains for powerlifting(for years) and then diets down will have these incredible imbalances then I’ve got about 10 examples off the top of my head that can show otherwise. Do you have examples of large powerlifters who dieted down and didn’t look like tanks? [/quote]

I said it once and I will say it again…the fool are leading the fool.

Let them waste their energy reserves and keep doing moronic routines. Now I understand why the skinny kids from my gym are all finishing their workouts and running to the water fountain with their jugs of powder. While at the same time not sleeping for days and partying their asses off.

Everyone thinks that if you do the big 3 immediately the metamorphosis to neanderthal will happen and you will imbalance the shit out of yourself. How many of you have desk jobs or are at a unversity sitting for 8 to 12 hours day after day and can’t stand straight.

The body is only as strong as the mind and from the writing of some people here their bodies are made of glass.

47

You know what really pisses me off is that the videos are out there. All the “bodybuilders” who are big…have you seen them train???

Squats (Heavy)
Bench (Heavy)
Deadlift (Extremely Heavy)
OHP (Power press with bouncing)
Dips (Chains and other heavy shit)
etc
etc

strongest range of motion movement, low reps, rest pause…hmmm sounds to me like a power focus with the “assistance” exercises thrown in to balance back width, upper chest and bring up weak areas.

No one here has ever heard of Power Bodybuilding…that was the first term I heard back in 1983 when NooB was written all over my forehead. Lucky for me I received the same advice given by mattwray.

Big Ron said the truth a couple of years back: “Train like a powerlifter and eat like a bodybuilder”. Anyone here can criticize his muscular structure, but that guy is built.

48

Another nice Ronnie quote “Everyone wants to look like a bodybuilder, no one wants to lift no heavy ass weights… I DO!” and then proceeds to do 500+ lb front squats.

Guys that train for powerbuilding like Johnnie Jackson, Branch Warren, Ronnie Coleman, David Henry, etc tend to look thick as houses on stage. I’m sure it’s not because they all train with scary heavy weights in the gym, gotta be drugs or something right?

Since he is well known here Dave Tate is a good example of this, if you could take away his tears(comes with the territory sometimes) he looks like a bodybuilder when he’s down in bodyfat. Trained years as a powerlifter, and still trains heavy.

49

[quote]glenmowen wrote:
Its all about full body workouts man![/quote]

I hereby accuse you of being a workout floozy.

50

I encouraged you to keep training and looks like you are on the right path since you are on this website. Furthermore, since you stated you had a mild case of scoliosis, I suggest you see a chiropractor that will x-ray your spine and evaluate your condition. There are certain types of scoliosis that can be treated effectively and cured by chiropractic care.

51

[quote]mattwray wrote:
Show me someone who squats 600lbs, benches 405, and deadlifts over 500 that is small all over.
[/quote]

Dr ken.

52

Training is going well guys, i’m eating really well and stuff but I think i’m getting sick again. I had a sore throat at the start of last week so I took two days off to recover. Started back on Thursday fine, and then Sunday night I started getting it back again.

I have no idea why i’m getting sick so much. I’m eating healthy, exercising, getting plenty of sun and completely avoiding Alcohol. I never normally get sick but this year i’ve caught just about everything. I’m really hoping it’s nothing to do with going to the Gym, but it’s looking that way. I might go and see a Doctor again, this can’t be just me being unlucky.

53

Many factors (stress, lack of sleep, diet) can explain why you are getting sick so it isn’t necessarily your training. However, depending on your personal recovery, lifting with maximum effort 4 days of the week with taxing compounds (squats, deadlifts, presses) could be too much for your body to recover from.

Like i said, it largely depends on your personal recovery. From experience, I tend to break down after a few weeks of training with maximum effort every session on a 4-day split. I’ve been doing a 3-day and recovering much better. 6’4 220 here, tall, and ectomorph/“hardgainer” here.