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- Thread starter ZacTargac
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A
Anthrax Invasion
Guest
Yeah, stop having a fucking "chest day" and train properly.
BiggT
New member
That goal is more than reasonable, in fact it is modest. You should blow past that within a month of proper training.
I agree that the first problem I see is the dedicated 'chest day'....but regardless of your workout setup, focus on progress. At a BW of 180 with a bench of 175x4, don't get too caught up with working weaknesses, as your whole body is a weak area now (I don't say that to criticize, but to illustrate that you don't need to get fancy and work various phases of the lift right now, as it is a waste of time and not the most inefficient way for somebody who cannot bench 150% of their bodyweight to train).....I would organize training around progress. Pick a rep range, 5's work great, you can use 6's or 8's or whatever, and do 4-5 sets finishing with a top set that allows you to complete your reps without failing, but is still somewhat challenging, aim for a 5lb-10lb increase every session. Eliminate homosexual activity like flyes, cross-overs, pec deck, etc. If you want to do assistance work, I'd recommend 2 backoff sets of 8-12, you can do them with a close grip or ultra wide grip. Other than that flat or incline dumbells for 2 sets of 8-12 are okay, same deal with dips, but don't obsess about doing a bunch of shit to get sore. Right now, 10lbs a week is going to be very doable. Do this until it stalls. I can be of more help with specific setup if you want.
An example for 6 weeks is week one work up to 155x5, week two work up to 165x5, add 10 pounds a week and you should be able to hit 205x5 by week six, keep going until you start to plateau, then you can backoff/restructure/etc...It is important to hold sets and reps constant to guage progress, if you hit 155x5 one week, then 180x2 you really aren't any stronger because you have the same strength in the same rep ranges and the workload is actually less....but there is absolutely no reason for you not to blow past 205 in no time and move on to bigger and better #'s.
I agree that the first problem I see is the dedicated 'chest day'....but regardless of your workout setup, focus on progress. At a BW of 180 with a bench of 175x4, don't get too caught up with working weaknesses, as your whole body is a weak area now (I don't say that to criticize, but to illustrate that you don't need to get fancy and work various phases of the lift right now, as it is a waste of time and not the most inefficient way for somebody who cannot bench 150% of their bodyweight to train).....I would organize training around progress. Pick a rep range, 5's work great, you can use 6's or 8's or whatever, and do 4-5 sets finishing with a top set that allows you to complete your reps without failing, but is still somewhat challenging, aim for a 5lb-10lb increase every session. Eliminate homosexual activity like flyes, cross-overs, pec deck, etc. If you want to do assistance work, I'd recommend 2 backoff sets of 8-12, you can do them with a close grip or ultra wide grip. Other than that flat or incline dumbells for 2 sets of 8-12 are okay, same deal with dips, but don't obsess about doing a bunch of shit to get sore. Right now, 10lbs a week is going to be very doable. Do this until it stalls. I can be of more help with specific setup if you want.
An example for 6 weeks is week one work up to 155x5, week two work up to 165x5, add 10 pounds a week and you should be able to hit 205x5 by week six, keep going until you start to plateau, then you can backoff/restructure/etc...It is important to hold sets and reps constant to guage progress, if you hit 155x5 one week, then 180x2 you really aren't any stronger because you have the same strength in the same rep ranges and the workload is actually less....but there is absolutely no reason for you not to blow past 205 in no time and move on to bigger and better #'s.
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firstly, congratulations Zactarqac for improving your bench to 175 for 4 reps.lifting far More than 205 is yours for the taking but there's no need to wait until July.Starting from a similar starting point i can now bench over 370 and the most anabolic substance Ive taken is a chicken or tuna sandwich.I intend to lift over 400 .So raise your expectation level and attempt to lift heavier every week.I always mix up the rep range, but predominately i concentrate on low reps. As low as double reps and single reps as this is the best way to increase your explosive strength.Stay as close to your max weight as long as you can, then reduce the weight and work through approximately 3 sets of approx 6 to 7 reps each, then call it a day.Always think explosively,with your mind focused on achieving your rep goals .Keep your nutritional protein consumption high.The one exercise that has been of true help has been, weighted dips.The upper body squat.A great assistance exercise.And finally as the learned bro Bigt says,"eliminate homosexual activity like flys, cross overs, pec dec, etc".This really does make good sense.And, good luck in achieving your goals.
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Anthrax Invasion
Guest
Stop talking, you sound stupid Tanka.
Singles & doubles isn't the best way to increase your explosive strength.
Singles & doubles isn't the best way to increase your explosive strength.
psychedout
New member
Anthrax Invasion said:Stop talking, you sound stupid Tanka.
Singles & doubles isn't the best way to increase your explosive strength.
It is if you properly align the fuse and striker to trigger the C4.
Anthrax your posts are numerous,but you have little of positive worth to say.Id like to meet you in person because I'm sure i could bring you round to my way of thinking very quickly indeed.You sound imature.Fuck, seems to be your favorite word.Now Let me make this clear.A 5ft tall 140lbs weight lifting runt would wipe the floor in strength with 95% of the wannabe pro bodybuilders on this site.And Ive seen it happen in person.Why?because a weight lifter trains with heavyweights and very few reps.Double and single reps feature highly.why?because its prov-en in competition to be the most efficient and quickest way to become stronger.Some intellectually challenged bodybuilders have just tumbled that 5x5 is more efficient than high reps. well, even lower reps are better still.Read a little and try to grasp that concept.world class weight lifters would not work on a, 5x5 rep range because its less efficient than lower reps and power rack partials for strength increase. Are you sure your not affiliated in any way to the log cabin republican movement Anthrax? Everything about your post would then make complete sense, bro.
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Anthrax Invasion
Guest
Lee, I don't need to chill the fuck out, despite what you think. A lot of people do a lot of things. I don't give a FUCK (hahahaha I said it again, tanka). If they want to do it, fine. But you know what? It's far from optimal for a natural trainee. Hell, even a juiced guy should be using a higher frequency. And I did make a fucking suggestion, did you not read my post? Here, I'll FUCKing put it up again:
Oh, and tanka - PM me and I'll give you my info. You can come find me, cockmunch. E-threats don't bother me, so keep 'em coming.
FUCK you.
Singles and doubles has nothing to do with explosive strength you stupid FUCK.
God said:
Oh, and tanka - PM me and I'll give you my info. You can come find me, cockmunch. E-threats don't bother me, so keep 'em coming.
FUCK you.Singles and doubles has nothing to do with explosive strength you stupid FUCK.
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Anthrax Invasion
Guest
Fine, but I wanna be the kettle.
Relax anthrax your among friends here bro. I'm waiting for the pm.Its true that i would like to meet you.Your underwhelming .Its unimportant .But what is important is that when a bro asks a reasonable question about adding strength to his bench press and can anyone recommend a good chest work out, hes met with useful advice. from you hes told sarcastically, "yea stop having a fucking chest day and work out properly".which is why the other learned bro told you , "Instead of being an arsehole make a suggestion". I couldn't have put it better myself.your other serious "contributions" to this thread are, "cock munch" "i don't need to chill the fuck out,despite what you think" "fuck you"(i said it again tanka) and, "i wanna be the kettle".Your posts sound like someone coming from a place of frustration and stagnation .now it may well be that you re experiencing very little improvement in your own training Anthrax,this wouldn't surprise me. But, there is no need to externalize that and discourage others on this forum with your own negativity .When, all they really deserve is encouragement, and congratulation for achieving personal bests in their own training. Try to be more constructive in future, if you can find it within yourself bro.
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Anthrax Invasion
Guest
You need to learn to formulate sentences before posting, 'cause I read through the first two with every post you make, and then my eyes just start to bleed.
Oh, and you need to learn to read to, cock munch.
See that? You'll be waiting on that PM for awhile bitch.
Oh, and you need to learn to read to, cock munch.
tanka is my bitch said:
See that? You'll be waiting on that PM for awhile bitch.
bignate73
New member
I can understand AI's frustration. Alot of the bros on here are actually stagnant. STuck in dogmatic ways of BB'ing lore. Still having a "pec" day etc. searching for that elusive inner chest exercise, etc.
His attack was not personal, but more general for all the bros (who are thinking of training in components and not systems) to hear.
So here is something constructive:
Stop looking at the bench press as a chest exercise. Its not, plain and simple.
find out where you are weak in the movement and here is a down and dirty of what needs to be worked to help break the plateau.
weak off the bottom? work your lats, chest and shoulders
weak midway through? hit some front shoulder work, more lat work, triceps
weak at the top? triceps
it would be a good idea to throw in some rotator work in case you have a shoulder instability and your body is inhibiting maximum force (it does that as a protective mechanism)
His attack was not personal, but more general for all the bros (who are thinking of training in components and not systems) to hear.
So here is something constructive:
Stop looking at the bench press as a chest exercise. Its not, plain and simple.
find out where you are weak in the movement and here is a down and dirty of what needs to be worked to help break the plateau.
weak off the bottom? work your lats, chest and shoulders
weak midway through? hit some front shoulder work, more lat work, triceps
weak at the top? triceps
it would be a good idea to throw in some rotator work in case you have a shoulder instability and your body is inhibiting maximum force (it does that as a protective mechanism)
Lee
New member
oh im sorry i misinterpreted your "suggestion" as just being a fucking asshole. and how the hell would you know what is "optimal" for anyone but yourself? ive seen plenty of diesel people in my gym doing single bodypart workouts. you know why it works? no you dont, so you just act like your right and everyone else is an idiot. do some fucking research and shut the fuck up.
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Anthrax Invasion
Guest
Lee said:
Too bad I've done plenty of research and I know the entire hypertrophic process down to all the molecular bullshit. Maybe you're the one who should do some fucking research.
Once a week is not optimal for anyone. The training stimulus is too infrequent. Keep living in the past, dipshit. I don't give a fuck what you see at your gym, nor do I give a shit what you have to say. You're just another thick-headed douche bag who should be put down like the dog you are.
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Anthrax Invasion
Guest
Lee said:
I know enough to know you're an idiot.
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Anthrax Invasion
Guest
Lee said:
Don't you mean "you're"? Nice try though. Again, idiot.
Protobuilder
New member
Don't be mean to anthrax invasion. He keeps jkurz1 at bay.
djeclipse
New member
Lee said:
I think the key word was Optimal. Just because you see some "disel" people at your gym doing things once per week doesn't mean it's optimal.
It's been said on here a bunch of times that many of the people you see doing those one body part/week BB type work outs are taking steroids, and when you add steroids to the equation any routine will look like it's working. It doesn't mean it's optimal though. Same thing goes for natural people. They could have spent years doing the one body part per week thing and eventually made progress, but it doesn't mean their routine was optimal. And lastly, how do you know the entire history of those people. Maybe they had a different program with more frequency to gain size and switched to the one baody part per week thing later (though not likely, lol).
My point is, just because you see some guy all "disel" as you say doing one body part per week, does NOT mean it's optimal for gaining size and strength.
letsrun4it
New member
Db flys on a flat bench at high weight is not "homosexual activity" thats a good set IMO
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