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bad ass chest day

T

TheOak84

Well-known member
Chest

Flat Bench - 135x15, 185x10, 225x6, 275x2, 315x2(like BUTTER)
295x2, 275x4...

Incline - 135x10, 205x8, 225x5, 245x3, 275x1

incline DB - 85x8-10

Tricep

Over head BB Ext - 60x12, 80x10, 100x8, 120x5

Presss downs - 100x10, 120x10, 140x10

I am really happy. What should I do next week?
 
TheOak84 said:
Chest

Flat Bench - 135x15, 185x10, 225x6, 275x2, 315x2(like BUTTER)
295x2, 275x4...

Incline - 135x10, 205x8, 225x5, 245x3, 275x1

incline DB - 85x8-10

Tricep

Over head BB Ext - 60x12, 80x10, 100x8, 120x5

Presss downs - 100x10, 120x10, 140x10
Click to expand...

i wish i could do all that...
 
Nice workout big man. Doesn't it just feel excellent when something heavy goes up like "Butter"??? Damn i love that feeling!

-Fatty
 
i used to struggle with 315 for about 5 weeks.. negatives fixed that. :) . soon i will get 365.. next week ill do 5x5, then more negatives. then try 340... GOD GIVE ME STRENGHT!!!

after i go heavy 275 feels like garbage.. its weird... ah well.
 
Here is an interesting post I read on the hardgainer forum, it's more volume than I usually do but still less than many and I will probably try it out sometime (right now I'm doing HST):

Breaking the seams of your shirt.
OK,

Let us narrow down our audience. First: A) You are planning on being humongous B) You are not planning on being humongous.

Of those in Category "A"

A1) You are a bodybuilder. B1) You are only concerned with how much iron you move.

Of those in Category "A1"

A2) You have been lifting long enough to be an intermediate, ie, you have your base. B2) You ain't.

Of those in Category "A2"

Here are some facts. You wanna be huge? This is the truth: eat big, lift big, sleep big. Repeat plus a little on each.

Here is something that Dan Martin and I have tried to get on the board. Both of us agree that this is a monster of a program for the fellow (or feline) trying to get huge fast... but you better be prepared.

Beverly International gives the following as a serious upper body mass program. Dan and I agree: throw in squats and SLD under the same guideline and you are going to be a freakish hulking monster provided you eat as directed and have a "North Man" mentality toward it all. I'm Celtic and German... I "GET" that mentality. If you don't, well... let's talk about it, k?

From BI, slightly modified to remove the supplement add:

(How do I build a huge upper body??)

Well, besides praying, (and without steroids), heavy correct training with full recovery and high protein nutrition. The so-called "arcane" hard-core exercises are still best! Do bench presses, heavy bent rows, front shoulder presses, power cleans for the back and traps -- heavy cheat curls alternated with the lying triceps pullover and press for arms and all around upper body! Top these off with pull-ups and dips. These are all exercises where you should forget about the one or two sets to failure stuff.

In fact, do 3 - 6 sets of low to moderate reps of 4 - 8. Do a few warm-up sets then pile on the iron. Rest at least 2 - 3 days BETWEEN workouts! The second part of the equation is proper nutrition. And proper does not mean piddling little chicken breasts, rice and vegetables with one or two 270 calorie meal replacements thrown in. No, instead, you need to try the (supplement deleted, substitute McCallum's Get Big Drink). Other foods for mass are beef, whole eggs, peanut butter and rye bread. Finally, if you want more mass even faster, switch to 2% or whole milk. You need calories and the best protein (You can find!)

Now... let's all discuss, ok?

Sean (and Dan Martin)

---

My thoughts: pretty similar to 5x5 but you're working out twice a week full body routine.
 
see...now thats not intense enough for me....

im not down with this NEW school training...

i believe one muscle every 4-7 days... thats how i grow..

i used a full body routine like, when i was 13-14.. but i grew up.
what ever works for u might not work for me.. i cant just do 5x5 on bench press... i need 3-4 movements.. i dunno...i have nothin more to say..
 
TheOak84 said:
i dont want a shitty copy and paste post...

answer my question...

i said make me a chest routine.... how hard is it..
Click to expand...

Relax, bro. No one can provide the "perfect" routine for you. Only you know yourself well enough to design your workout around your own strengths and weaknesses. People can offer suggestins as to what has worked FOR THEM. That doesn't mean it will work work for you. You know yourself better than the rest of us.

As for your other post, less volume doesn't mean you will get weaker. With a little less volume, you can increase your intensity. (I am in the process of discovering this myself.) For me, lowering the volume has been really helping my strength. Again, this is just what has worked FOR ME.

Try some of the suggestions posted. What could it hurt? You might be surprised and find something new that really changes things for you. You also might find that what you are currently doing works best for you. Eventually, you will have to change something to continue making progress.

Keep trying new things.

.02,
Joker
 
dude i know..my routine is too complicated to write out, i can only write out the basic stuff, i change the way i work out everday.. 5x5, negatives, SS (sometimes) forced reps. i can go on and on...
thats just what i did TODAY, next week im doin 5x5.

i was just busting his balls about a chest routine, i jsut wanted to see what he had to say...

trust me...i AM relaxed...they are just words..
 
TheOak84 said:
see...now thats not intense enough for me....

im not down with this NEW school training...

i believe one muscle every 4-7 days... thats how i grow..

i used a full body routine like, when i was 13-14.. but i grew up.
what ever works for u might not work for me.. i cant just do 5x5 on bench press... i need 3-4 movements.. i dunno...i have nothin more to say..
Click to expand...

You don't NEED 3-4 movements. I know guys that are 240 at 7%. Want to know their super secret chest routine? Here:

Bench Press, warm up, then 1-3 sets of 5-10 reps

THAT'S FUCKING IT.

Here's some logic for you:

Let's assume that neither of us are overtraining. I KNOW I'm not, I'm pretty sure you are but let's assume you're not.

If I'm hitting my entire body twice a week and therefore growing, everywhere, twice a week, as opposed to you working one muscle every 4-7 days, who do you think is growing faster?
 
TheOak84 said:
dude i know..my routine is too complicated to write out, i can only write out the basic stuff, i change the way i work out everday.. 5x5, negatives, SS (sometimes) forced reps. i can go on and on...
thats just what i did TODAY, next week im doin 5x5.
Click to expand...

This is the reason most people stagnate, is because they change their routine so much they don't even know what they're doing.

How can you make consistant progress if you can't even keep track of your workouts adequately? For example if I do the same routine for an entire year, I'll see concrete evidence that I got stronger. Like 1-5 pounds in every lift, every week. I'd have a lot of strength and size to show for it by the end of the year too.

But if I did different #s of sets and reps constantly how would I know if I was making consistant progress?
 
Hey Debaser I know/we know that you are all for the low volume approach and hey that is great, but could you ease up on preaching it to everyone in every single post I see you respond to. Im not attacking you bro, but it is getting a little annoying. I love the 5x5 but I dont go nuts in every post and demand people either up their volume or decrease their volume to meet the standards of a 5x5 program. As we all know, there is no program that is set in stone or that will universally work for everyone. And there may be (heaven forbid) some out there that can actually respond to a program that has a little bit more volume then you like. Just my .02 man, like I said dont take it the wrong way.
 
Debaser said:


This is the reason most people stagnate, is because they change their routine so much they don't even know what they're doing.

How can you make consistant progress if you can't even keep track of your workouts adequately? For example if I do the same routine for an entire year, I'll see concrete evidence that I got stronger. Like 1-5 pounds in every lift, every week. I'd have a lot of strength and size to show for it by the end of the year too.

But if I did different #s of sets and reps constantly how would I know if I was making consistant progress?
Click to expand...

how could i be over training if i get stronger too, either strenght or endurance wise? i bet you do get stonger from 1-3 sets twice a week, but i guarntee your endurance will never match mine unless you train like me.
 
Considering I usually train with balls to the wall intensity to where I feel like throwing up afterwards (and sometimes do) I highly doubt your training is more suited to endurance.

And you're probably going to say something like "If you had endurance you wouldn't feel like that after a set" to which I will reply you simply haven't trained with extreme intensity before, when you do you will understand.

You cannot do 10+ sets of chest with super intensity, no way. If you do that many sets I'll bet you're doing 80% but probably less intensity. Ever try rest-pause?
 
Debaser said:
Considering I usually train with balls to the wall intensity to where I feel like throwing up afterwards (and sometimes do) I highly doubt your training is more suited to endurance.

And you're probably going to say something like "If you had endurance you wouldn't feel like that after a set" to which I will reply you simply haven't trained with extreme intensity before, when you do you will understand.

You cannot do 10+ sets of chest with super intensity, no way. If you do that many sets I'll bet you're doing 80% but probably less intensity. Ever try rest-pause?
Click to expand...

i do rest pause all the time... u wanna talk about endurace.. on friday i do 10x15 with 145-185.. thats 10 sets... of 15 reps.. thats called endurance...

and i do train with intensity.. ive never thrown up, but i do get nausea and pains in my stomach sometimes.. but i really dont care about what u do...

but i said before.. give me your routine, ill try it for 2 weeks. if i dont get the same results as you.. im disregarding your type of training.
 
Debaser-though I do agree with a lot of what you say in your posts I think your a little misguided. If I remember correctly you haven't been lifting all that long. For a long time when you first start lifting you can grow and gain off of anything. People like Oak who've been lifting for a long time need to shock their body into growing. If you've been lifting for years like a lot of us have staying with one program for a year would provide little grown, size and strength wise, except for the first couple weeks.
 
crew9 said:
Debaser-though I do agree with a lot of what you say in your posts I think your a little misguided. If I remember correctly you haven't been lifting all that long. For a long time when you first start lifting you can grow and gain off of anything. People like Oak who've been lifting for a long time need to shock their body into growing. If you've been lifting for years like a lot of us have staying with one program for a year would provide little grown, size and strength wise, except for the first couple weeks.
Click to expand...

I disagree, because for the first 3 or so months of lifting I tried the sort of routines many of you outline (volume oriented 4 day/week splits) with very little success. This is the time when any trainee will gain the most muscle of their training career.

Since I switched to a low volume higher intensity approach, I have put on 25 lbs with little fat.

I agree that with many of the routines that you guys follow here, a year long program would provide little growth. Because these routines are simply NOT THAT EFFECTIVE FOR MOST PEOPLE. I'm going to be putting Oak on DC style training, these are the kind of results DC has gotten people (using his routine of course, the entire time):

1)188 to 260(2.5 years)

2)172 to 254 (3 years)

3)208 to 261(clean! genetic mesomorph 1 year)

4)218 to 275 (cut his juice in half, doubled his protein, showed him how to train correctly-2 years)

Many people on animal's board (where his style of training was originally posted on the cycles for pennies thread) have gotten great numbers like 20 lbs in 8 weeks. Some clean, some juiced.
 
TheOak84 said:
debaser.. are u gonna give me a dam routine or not...
Click to expand...

I was waiting for you to reply in that other thread about your diet...don't be so fucking impatient
 
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