Hi guys, im a dutch guy looking for some answers. I compete in the -93kilo class and want to keep doing that for at least this year.
Ever since ive been training, i have been training strictly for raw strength. Coming from a very very weak vulnerable body to a decent performing one in 6 years. Obviously all the hard work did change my physique in a positive way. But it also place focus on developing the muscles that do the most for powerlifters. So i also developed a certain disbalanced look.
Next week i enter the last week of my 10 week Sheiko training towards my next meet on Saturday the 16th. After that my next meet will be somewhere in December. So i would like to switch things up a little bit and focus for about 10-12 weeks on mass, while maintaining my strength. The problem areas obvious are calves, arms and upperchest. Since sheiko doesnt include any back work next to a ton of deadlifts, i feel like my lats have seen better times 2, so a little focus on that wouldnt be wrong either.
Now ive got to the point of knowing where the focus has to be, but ive got the problem that i dont really now how to put it all together. We havent got a coach, so im kinda stuck here.
Did you guys ever did a similiar thing? How did you guys put it all together? i got about 10-12 weeks for the mass thing. looking forward to your help guys.
i also feel that gaining upperbody mass could really benifit my bench.
Dave Tate wrote about his transition from PL to BB …articles called “Iron Evolution”. give it a read.
thank you very much, but Dave did a total transformation. thats not really what im looking for here. ill give it a read anyhow and i appreciate your reaction!
I actually do an upper/lower split. So rather than train movements, i focus on the muscles trained. So for upper I do Bench, Pulldown/dumbell row, Curl, overhead press. And then for lower do squat/dead/leg press. Doing this split has helped me greatly with powerlifting while building an overall balanced physique.
If you want your calves, arms, upperchest & lats to get bigger, you need to include an exercise for them (did you mean triceps when you said arms?)
Find some time in your routine to fit in the exercises so you can train them once a week. Get strong on them using 4-5 sets of 8-12 reps. For calves, you’ll probably need to do them 3x a week.
5 sets of 12 reps would probably take you 10-15 minutes tops. So you could do one exercise at the end of each workout without too much trouble.
[quote]@JC_Tree_Trunks wrote:
I actually do an upper/lower split. So rather than train movements, i focus on the muscles trained. So for upper I do Bench, Pulldown/dumbell row, Curl, overhead press. And then for lower do squat/dead/leg press. Doing this split has helped me greatly with powerlifting while building an overall balanced physique.[/quote]
would go pretty low in reps on the first movement and then higher in reps? something similiar like the wendler stuff? sounds like an idea.
[quote]Goodfellow wrote:
If you want your calves, arms, upperchest & lats to get bigger, you need to include an exercise for them (did you mean triceps when you said arms?)
Find some time in your routine to fit in the exercises so you can train them once a week. Get strong on them using 4-5 sets of 8-12 reps. For calves, you’ll probably need to do them 3x a week.
5 sets of 12 reps would probably take you 10-15 minutes tops. So you could do one exercise at the end of each workout without too much trouble.
[/quote]
i understand where you are coming from. fact is that the sheiko sessions allready demand pretty much from your recovery. thats the reason we never added does things, because of the big volumes that are allready in the program.
[quote]Starter26 wrote:
[quote]@JC_Tree_Trunks wrote:
I actually do an upper/lower split. So rather than train movements, i focus on the muscles trained. So for upper I do Bench, Pulldown/dumbell row, Curl, overhead press. And then for lower do squat/dead/leg press. Doing this split has helped me greatly with powerlifting while building an overall balanced physique.[/quote]
would go pretty low in reps on the first movement and then higher in reps? something similiar like the wendler stuff? sounds like an idea. [/quote]
Actually the opposite, lower reps for the secondary movements
an example would be Bench/db row, 50% x 10, 75% x 8, 80% x 6, 85% x 4, 85% x 4
And then on the overhead press and curl, do the same exact percentages but for 2 less reps for each set because you are going to be a bit tired from the primary excercies. Personally i like this much better because I think you can hit the muscles harder by still going heavy, yet it wont tax your whole body too much because its not absolutely to the limit intense and the secondary movements are more isolation
Train like Ronnie Coleman
Starter, are you competing at the Gilmer Open this weekend by chance? I’m competing in the 60kg.
[quote]@JC_Tree_Trunks wrote:
[quote]Starter26 wrote:
[quote]@JC_Tree_Trunks wrote:
I actually do an upper/lower split. So rather than train movements, i focus on the muscles trained. So for upper I do Bench, Pulldown/dumbell row, Curl, overhead press. And then for lower do squat/dead/leg press. Doing this split has helped me greatly with powerlifting while building an overall balanced physique.[/quote]
would go pretty low in reps on the first movement and then higher in reps? something similiar like the wendler stuff? sounds like an idea. [/quote]
Actually the opposite, lower reps for the secondary movements
an example would be Bench/db row, 50% x 10, 75% x 8, 80% x 6, 85% x 4, 85% x 4
And then on the overhead press and curl, do the same exact percentages but for 2 less reps for each set because you are going to be a bit tired from the primary excercies. Personally i like this much better because I think you can hit the muscles harder by still going heavy, yet it wont tax your whole body too much because its not absolutely to the limit intense and the secondary movements are more isolation[/quote]
thnx, sounds good.
Let your accessory work fix the imbalances and weaknesses that your main training movements do not.