RE: Beyond Science Squats / Hypertophy + strength bench
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/5/2008 11:42:34 PM
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IBendBarbells
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Joined: 6/21/2006
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quote:
ORIGINAL: Rex 22
IBB compliments to say you're a knowledgeable guy when it comes to bodybuilding. You have good points in your posts. This seems to be a good method. Similar to what I am doing in my current routine. I warm up with 2 x 10 (medium weight as normally I'll add weight on the second set so I almost fail on the last rep), then 2 x 6 heavy afterwords.
We pretty much do the same thing. Only I increase the second set, the first is just to warm the joints. The second set is my marker and I shoot for the 5 reps on the last 2 sets.. I figure it's better to hit the heavy stuff for less reps in the end anyways.. You know that way your not doing more then your body can handle.. I use to do all my heavy lifting from the get go but I totally lost endurance and I just felt like I was getting more prone to injury.
Toolman - Yeah the gas sucks man!! My girlfriend hates it hahahaha. About the bench.. You know I was more impressed with the fact that I did 215 x 5! on the incline!! I mean holy **** that was my last freaking set after all the **** I had already done. I honestly think my flat and my incline are almost even now.. I never thought that would happen!! If I was fresh I bet I could hit 225 x 8 on the incline.. I was thinking about giving it a try next week.. You know start the day off with incline? But the problem is that would affect me doing 220 x 14 on the flat.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Rex 22)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/5/2008 11:47:31 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
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Have problems on the incline.. Give this a try!
I incline with awsome form.. I actually found a way that helps me push alot more weight.. I line my arms straight out from my shoulders.. I squeez my traps together on the down.. Sitting in your chair right now lift your elbows so they line up with your deltoids.. If you do it right it looks like your trying to ride one of them harleys with those high handle bars.. Now pretend the barbell is lined up in your hands right under your chin.. Pull your arms back as if you are sliding the barbell down the front of your chin to the very upper part of your chest.. Keep your traps flexed.. Notice that you can't put your arms back that far because your traps them self are pushing your arms foward... Well when your lifting your traps will assist you with 3 inches of the lift.. The rest is all you! But they work like a rubber band when you are lifting.. It's almost like you have a bench shirt on pulling your arms foward for you. So your traps / triceps / chest / front deltoids are all pushing at the same time. Give that a try for a couple weeks and watch your shoulder strength go through the roof!
I wrote this to who ever is reading my journal and watching my over head strength increase so fast.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/6/2008 12:08:20 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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quote:
ORIGINAL: IBendBarbells
Give the form a try that I wrote down. Seriously **** works like a charm. I think it takes a few work outs before you get use to working all the muscles together, but when you do "Bam!" **** goes up hell of fast.
yeah, I'm gonna try it for my next few chest workouts... i commented bout it in your post in the training forum..
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/7/2008 8:45:27 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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well obviously something I am doing is working...
FYI - I worked out doing the same routine and change in form that my big gym partner who is now 5'6 216 lbs.. I thought he was taller.. anyways.. he showed me how to do arms like I have never done them and they got so filled with blood is was crazy.. Full pump my right arm was 16 1/2 inches and my left 16 inches. I wish they would stay like this... O well..
Close grip bench:
135 x 10
185 x 8
205 x 6
225 x 5
I have never done that much weight before... I was shocked as to how easy I could do it.. anyway so I feel good right now. I am set for this contest... I really think I might be able to take it if I keep progressing like I am.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/7/2008 9:38:41 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Trying something new... Decided to get away from my own routine give someone elses a try.
10 super light warm up
10 reps moderate weight
5 reps heavy weight
3 reps heavy weight
1 rep heavy weight
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/9/2008 7:25:10 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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I must be looking bigger... I noticed today while I was working my back I had alot more people staring at me.. I mean this time a year the gym gets packed.. Alot of teenagers kept looking, at first I was like wtf... Then I noticed they kept looking at my shoulders..
Today I worked for the pump and also kept increasing the weight
here goes my day
Lat pulls:
Front mid grip x 10 to reverse grip x 10 140lbs
Front wide grip x 8 to reverse grip x 8 150lbs
Front close grip x 6 to reverse grip x 6 160lbs
Lat pulls hammer strength:
1 plate each side x 10
2 plates each side x 8
3 plates each side x 6
3 plates + quarter each side x 3
Tbar rows cable:
150 x 10
170 x 8
180 x 6
200 x 4
Rows machine:
weight?? x as many reps as I could do "burn out"
Thats all folks! I know my work out looks totally different but the form is great the pump is awsome and I shoot for strength on some sets.
Just wait and see what I do on my shoulder day tomorrow hahahahah!
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/9/2008 7:45:19 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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You've talked a lot about "going for the pump"... Now obviously, there's controversy over whether that means anything, but setting that aside - what kind of stimulus do you find causes a good pump?
I consistently get a pump in my lats (I can tell because they tug at my shirt), and usually in my left triceps (but almost never on my strong side), and usually in my calves (which makes sense, because blood will naturally pool in your legs). When I first started, I got significant pumps pretty consistently everywhere, but other than those spots I mentioned, I rarely get them now at all (this Monday's shoulder routine being a big exception.) I've even samples of NO supplements that came free with my protein, and that had no effect.
What's the trick? Is it tempo? Number of reps? Rest time? Breathing? Visualization exercises? An audience? If you say you're going for the pump, what does that mean in terms of what you're doing differently?
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/9/2008 7:55:02 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Flexing through the reps. Flex your traps before you even start lifting, when you pull the weight in squeez them tight!! pull back and down and flex flex flex. Then go back down.
Say you want a pump in the biceps. On your up position twist your wrist as if your balling up your bicep and squeez!
On the very last set of the day do a burn out! That really gets the blood flowing! use just under moderate weight.
Notice how I got the blood flowing on my lat pulls? from a standard grip right into a reverse grip and bust out 10 more reps.. Then wait a while until your feeling ready again add the weight bust out 8 reps standard grip then 8 reps reverse. Then the next exercise I shot for strength going from 10 reps to 8 to 6 to 4.
My buddy told me your want the pump! You need the pump if your not feeling that pump then your not working out. "Like I said I don't know how true it is but hey it seems to work for him and everyone who has trained for him"
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to jheft)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/10/2008 10:24:53 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Shoulders:
Seated dumbell shoulder press:
60 x 10
70 x 8
75 x 6
80 x 4
I did every rep with really slow full range motion reps. All my buddies said I made it look to easy and should have hit the 85's for 4 reps on my last set.. I think I may actually agree with them so next week i am going to shoulder press 85's.
Lateral raise front:
25 x 15
30 x 13
35 x 11
Cable cross overs:
35 x 10
40 x 8
45 x 6
upright rows:
80 x 10
90 x 8
100 x 6
Man the laterals kicked my ass!! I can do more on the upright rows but my shoulders were all pumped and really really hurting "in a good way" Tomorrow I am doing squats.. Last week I did 3 45lbplates on each side and a 35.. on the sled.. I go as far down as the machine can go.. so I am really low and I noticed these are really helping beef up my legs.. Tomorrow I will be shooting for 4 plates on each side.. so 360 x 4 for my last set. Once I do 360 x 8 then I am switching over to a barbell and I should be able to start off with 255 or 275 for my 10 rep range with much better form.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/11/2008 7:39:59 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
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well it was leg day.. hit the calves on a seated calve raise machine with 2 plates.. 10 slow easy reps into 10 fast reps for the first set.. went 10 8 6 4
Squats: "Sled"
45 + 25 x 10
45 + 45 x 8
45 + 45 + 25 x 6
45 + 45 + 45 + 35 x 4
Leg extentions:
"Single leg"
125 x 10
145 x 8
155 x 6
165 x 4
Damn machine doesn't go high enough for me to use 2 legs.. only goes to 250lbs.. Wack!! even if I put a couple blocks on it it's not enough.
IBB'S GOING HEAVY ON THE CHEST TOMORROW!!! EVERYONE WANTS TO BE A BODY BUILDER BUT NO BODY WANTS TO LIFT THE HEAVY WEIGHTS!! YEEAAHHHHH BUDDY!!!
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/12/2008 10:36:52 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Chest day
Flat Bench:
135 x 10
225 x 10
245 x 8
275 x 3 <-- I should have gotten that 4x.. Maybe I will start with 205 x 10 next week.
295 x 1
Incline Bench:
135 x 10
185 x 8
225 x 4 < --- 6 would have been better but **** I aint tripping I have never done that! Thats my last freaking set imagine what I can do fresh hahahah!
Dumbell flys:
45's x 10
50's x 8
65's x 8
Did cable flys after lower
Did pec dec
130 x 10
140 x 8
165 x 8
YEAHH BUDDY!!! Monday is arm day!! Yeahhh buddy! Oh yeah scale weight dropped to 209 but I am pretty dehydrated from last night... And I still did pretty damn good in the gym though!
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/13/2008 7:46:01 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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quote:
ORIGINAL: IBendBarbells
Chest day
Flat Bench:
135 x 10
225 x 10
245 x 8 Nice.
275 x 3 Nice again.
295 x 1 What you think you could one time as a max?
Incline Bench:
135 x 10
185 x 8 WOW.
225 x 4 Nicely done.
Dude, you've upped your strength quite a bit in the last 2 or 3 months when I didn't get on here much....
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/13/2008 10:11:48 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: toolman4052
quote:
ORIGINAL: IBendBarbells
Chest day
Flat Bench:
135 x 10
225 x 10
245 x 8 Nice.
275 x 3 Nice again.
295 x 1 What you think you could one time as a max?
Incline Bench:
135 x 10
185 x 8 WOW.
225 x 4 Nicely done.
Dude, you've upped your strength quite a bit in the last 2 or 3 months when I didn't get on here much....
Yeah man I really can't explain it... I think it was due to the fact that I am doing less for my shoulders.. Way less pushing movements they are all on my chest day and thats what works for my body. Not to mention if you notice everything I pyramid on went up in strength.
I have no ideah what I can 1rm.. I hit 295 on my last set after I was already kind of burnt out.. I am thinking I could do 315 one time.. Possibly.. But I am not going to just jump on the bench and do it or I may hurt my self. My trainer told me not to.. As far as my incline goes I think i could hit that 225 for 6 - 8 reps if I started with incline on my chest day.
Another tip: keep the tempo don't stop.. 1 and 2 and 3 and 4 and 5 and 6 and 7 and 8 and 9 and 10 Don't fully lock out unless your doing your 4rm or 1rm If you can't keep the tempo going drop the weight. That constant steady tempo while pushing the weight will increase the pump.
One last tip: Hold the weight for about 4 - 5 seconds before you start to push it.. Let your body know this is the weight that I am holding this is the weight that were going to push. That one is kind of a goofy tip but thats what my trainer told me to do..
FYI this was his bench
Flat bench:
225 x 10
275 x 8
295 x 4
315 x 1
Incline bench:
135 x 10
185 x 8
225 x 6
So he really isn't to far ahead of me.. I think he should have busted out 8 reps with 255 instead of 275 so that he didn't push him self to close to failure and then he could have done 295 x 5 or 6 then 315 x 3.. But this is the way he likes to do it.. He wants to get back to 315 x 8 so far I can see that happening in like 1 more month.
< Message edited by IBendBarbells -- 1/14/2008 9:09:59 AM >
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/14/2008 9:01:09 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Arms:
Close grip bench:
135 x 10
185 x 8
225 x 4
Skull crusher behind neck:
80 x 10 into 80 x 10 close grips
90 x 8 into 90 x 8 close grips
100 x 6 into 100 x 6 close grips
Tricep Push downs:
150 X 10
150 x 8
150 x 6
Tricep Over head extensions:
150 x 10
150 x 8
Barbell Curls:
95 x 10
105 x 8
115 x 6
125 x 4
Seated dumbell curls:
"Squeez hard at top and turn wrist outward"
35 x 10
35 x 8
35 x 6
Hammer curls:
45 x 15
40 x 10
45 x 8
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to grantoiz)
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my arms are still sore as hell from 2 days ago.. atleast my triceps are.
