Bench press: power but no stamina?

[alkemyst]

Originally posted by: classy
Ahh I love ignorance

It means everything. I would bet money that his workout will do several things. One he wiil get smaller because he'll be overtrained. Two he'll experience more colds and general aches and pains because his body will struggle to repair itself. As I stated before hand the workout he has posted is way too much to do 4 days straight.

I am never sick. I am not overtraining either. Take your opinion to bodybuilding.com and you will get your 'beliefs' handed to you.

Originally posted by: classy
Day 1
He does 19 sets, let me repeat 19 sets for his chest and lol, he works his biceps for 9 sets. First you should train the extremity body parts you use on the same day when you train your major parts. So triceps and shoulders with chest. And back and biceps together. He should be doing his triceps on this day. So day one is messed up.
Then for some assinine reason he does calves the day before he squats, uhh thats dumb.

That is old school stuff. I train my extremities separately and with a day between each to better blast them. I don't use my calves that much for squats, but my abs I do.

Originally posted by: classy
Now day 2
He squats, lol, he should squat and do calves day 1. The squat is the ultimate excercise for size and power for the entire body. It can stimulate growth everywhere, so this excercise should go Day 1 and he should rest the day after. 15 sets seems a little stretch, but more on that later. His gut work is okay.

I rest 3 days a week now. Prior to this workout I was doing 1 off in between...I am
getting better gains now.

Originally posted by: classy
Now day 3
He works his back which ain't too bad. His back workout is okay. But now he does dips and works his triceps after two straight days, the day after squatting no less, and only a day removed after totally smashing his chest (tris as well) with 19 sets. And for some absolutely unknown reason, he decides to do his calves again. WTF

I don't think you understand calf work...but you probably have a lot of stuff you read. I have been doing this for about 20 years now.

Originally posted by: classy
Oh god now day 4 is a beauty
So now after 3 straight days in which he has done 19 sets of chest work and dips with less than 36 hours in between he decides I'll now do 9 sets not including warmups of shoulder work. He should work his shoulders and tris the same day he does chest or the day after then allow 3-4 days rest before beginning again. No question I am struggling with this, because he clearly is training to tear a rotator cuff. And now for some odd bs reason he does more leg work with deadlifts. Are f'in kidding me.

It hamstring work...again hamstrings aren't so stressed on the day's prior.

Originally posted by: classy
I am going on record, one I think this is total bs, unless he's juicing or Mickey Mouse wrote this workout program. Not to mention I can't even for the life of me see how anyone without some chemical help, even do any of these workout days in 45-60 mins. I do less than this guy and I still hit 90 mins. I don't know who wrote this program or even why they wrote it. This program is totally a joke and the laughing part is he's bragging he's not doing to bad. IF and say IF he is truly doing this program, no doubt he'll weigh 180-185 from over training, he won't look good, and he'll have so many injuries and sicknesses he will looked aged in months. Good luck to the guy, but he is seriously lacking in knowledge.

I only have 7 years of Biological science at the college level. No injuries from training. I only take legal supplements and eat well. My workouts last no more than 75mins on days people are talking to me. Most of the time I am out in 45mins.

Since I have started this my weight has gone from 197 to 205 now. Body fat has gone down. I am not losing muscle.

I just don't think you know what training is really about or how just because something doesn't work for you it doesn't work for others.

Originally posted by: classy
PS. I am not hating on the guy either, I am just stating the flaws I believe in this method to working out. And hopefully he can send me some of the good stuff he's on

How about you post up your 'perfect workout'?

Å

 

[alkemyst]

If most people want the best type of program for a beginner (pretty much anyone with 3 or less years of lifting under them)...the 5x5 type programs are great.

You basically stick to the main compound lifts and lift heavy and keep your reps in the mid range (too many people think 3x10 and pyramiding the weight or dropsets are biblical).

I am getting stronger each time I get to the gym (not saying I am throwing on 10lbs each time, but over a month 10lbs would be accurate for many of my lifts).

I used to train 2+ hours...add that on top of wrestling, football, and martial arts in my late teens early 20's....when I started going for shorter workouts I really got more strength gains.

Right now I am packing a spare tire. It's too hard to make big gains and also keep trim. For me I look good to most people I tell I think I am fat. My wide upper body and improving legs make my bodyfat seem less.

Once the holiday's pass I will start my cut. Probably about March I will be around 15% BF or less and 180-185.

If anyone wants to write it down and challenge me on it in 6 months, you're welcome too.

In my best shape (around 18-21), I was 190lbs and less than 10%BF measured. I never did squats or deadlifts at that time...I wish I did then...I may have been able to hit 225 or so.

 

[imported_vr6]

power or stamina, you have to pick one.

I am speaking from experience here. I don't want to get into specific things about routines and what not since its different depending on your build, experience, dieting, work/school, etc.

but in general, if you want power, you are going to have to give up on stamina abit. Now i am not saying a 4min rest is good or bad, but if you want power, you have to give your muscle at least 2 min of rest if you want to go heavy.

if you want stamina, which won't be able to train for stamina with heavy weight, you are gonna lose power.

imo, go big or go home.

 

[Koing]

Originally posted by: dxkj
Im 6'2 235 lbs and I can only bench 180 lbs max, what is my problem?

Lack of BP.

How often and how long have you been doing it?

Having longer arm makes gains 'harder' in BP but not impossible though.

What are your reps, sets and rests periods like at the moment?

You do know that you can press hard on the floor with your feet and make your body stronger and you have a better 'platform' to bench press off right?

Lower the weight down slowly and have the bar touch your chest then EXPLODE UP AS FAST AND AS HARD AS YOU CAN. DO NOT BOUNCE THE WEIGHT OFF YOUR CHEST! The secret to a big BP is SPEED off the bottom. This does not mean you BOUNCE IT OFF THE BOTTOM. You have to try and explode off the bottom with everything you have. This way you stimulate your muscles to work 'as one' and you can lift more, given the same size muscle. This is exactly how smaller guys can outlift bigger guys with bigger muscles.

And guys for the love of training PLEASE PLEASE PLEASE CYCLE YOUR TRAINING REPS AND SETS ABOUT!

Nothing worse to slow your gains to stick to the same reps and sets for months...

6 weeks of :12reps x 4sets with 1minute rests (high volume training less weights)

Take a week off

4 weeks heavier: 6reps x 5sets

Take a week off

4 weeks heavier: 3reps x 6sets

Take a week off

5reps x 5sets

Take a week off

12reps x 3sets 2minutes rest.

etc

Over a year you will cover lots of different reps and sets. You will build yourself up so you are 'overall' good.

If you stick with one thing for too long your get the shaft.

It takes ~ 2-3minutes for your bodies ATP supplies to replenish so a recovery time of 2-4minutes is 'fine' when you are lifting heavy and not for anything specific.

You would be foolish to think your fully recovered within 1-2minutes if your lifting heavy.

Koing

 

[tise2006]

if you want endurance so I have lifted with the guys that just lift heavy wow there they are big look good but no endurance even at single plate , big john at single plate he did 10 ,17 and next set fell of to 12 and it got worse he is like most guys lifts heavy 3,4 ,5 reps super heavy so endurance is how I lift today I set a personal best 60% body weight [135lbs] lift 107 reps ,that endurance also caries over to heavy bench at the 225 lbs being able to rep at 20 reps with 1min rest and do that 5 times and be able to go lift heavy 300 ,350 but it does not work the that way for heavy lifters no endurance



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[Ruptga]

wrong forum