critique

[Powerlifting57]

After this weekends meet i wil be quiting powerlifting and going back to bb. Im sad to leave but happy to be back as i got worn out on pl.

me now-

may 11, 2005

height-5'7
weight-173 lbs
shoulders-50in
chest-43 in
right bicep-15in
left bicep-14.75in
waist-30in
r thigh-23.5
l thigh-23.25
r calf-14.75
l calf-14.75

by dec 11, 2005

height-5'7
weight-200lbs
shoulders-52
chest-45
r bicep-17
l-16.75
waist-31
r thigh- 26
l thigh-26
calf- 16

i dont see why in 7 months these gains shouldnt be practicle judging by how i grow every year. in 9th grade i weighd 110 lbs 10th 140 lbs and now im a junior and i weigh 173 lbs, so 30 lbs a year and still have a 30 in waist.

il still use the same supplements, eat more, and train balls to the wall.


monday- chest

bench warm up- set of 8,5,3

3 sets 3 3 sets of 5

decline bench- 3 sets 5

incline- 3sets 5

flys- 3 sets 10


tuesday- shoulder /back

shoulders press- warm up 8 5 3

3 sets 3 3 sets 5

front plate raises- 3 sets 6

lateral raises- 3 sets 6

back-

lat pulls- 3 sets 6

v bar pulls 3 sets 6

bent over rows- 3 sets 6

traps-
heavy shrugs- 4 sets 6

thurs- tricep/ bicep

tricep- 8 5 3

in grip bench- 3 sets 3 3 sets 5

push downs- 4 sets 6

high rack lock outs- 4 sets 1

bicep-

4 sets 5 ez curl

4 sets 5 preacher

3 sets 8 hamer curls

saturday- leg day

leg press- 5 sets 5

leg extension & curl 3 sets 10 each

mayb somw squats

calf raises 5 sets 25


please critique in any way

 

[Powerlifting57]

anyone

 

[Madcow2]

It looks like a pretty traditional BBing program. Lots of different exercises and angles, lots of volume, splitting up the body and working each muscle 1x per week, I also don't see any weight progression or macro plan as to how you are going to alter volume or intensity over periods.

My opinion is that you'll get a lot bigger a lot faster if you don't use this type of program. Maybe use something similar for a few weeks every few months to work on weak links or whatever but when I see programs like this I figure you had better be a novice or willing to take a lot of drugs to get decent gains - in either case you'd gain better making changes anyway.

1) I don't see that you are pulling from the floor anywhere (deadlift or some variant of the OLs). This is pretty fundemental to development, outside the squat - this is it for driving full body gains.

2) "maybe some squats" just doesn't cut it. If you aren't going to be squatting and pulling and your goal is serious size gain - I personally can't reconcile that.

3) For gaining size, it's a lot better to concentrate on just a few lifts and improving your capacity in them - not necessarily 1Rm like in PL but a range of 5 sets of 5 or similar is great for hypertrophy purposes. You dilute your ability to recover when you add work. Cut out a lot of junk and you can get a second session of the core lifts in.

4) If you improve your capacity in the squat, dead, row, bench, and overhead - you will add a ton of muscle over your entire body. All you have to do is eat enough (something many people screw up)

5) Training a muscle 1x per week just generally doesn't work so well. You run into a detraining effect and the body never really gets properly conditioned (while DOMS/soreness is not in any way related to a stimulative workout it is absolutely related to an athlete not being conditioned properly for the load being applied - if you get sore every workout...bingo). People have gone to this because they don't understand that there is more to it than basic supercompensation and the timing of stimulus and recovery from each workout (a la HIT). There is a fatigue factor that predominates all of this. http://forum.mesomorphosis.com/showpost.php?p=48&postcount=3

Here's a basic single factor layout that's been responsible for putting a lot of muscle on a broad range of people for over 3 decades and is still in use: http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

Here's a dual factor version for people who are at the level where they can't just go in and add weight to the bar week after week (i.e. intermediate to advanced): http://www.elitefitness.com/forum/showpost.php?p=4764723&postcount=381

These posts come from this master thread - this is a link to the table of contents: http://www.elitefitness.com/forum/showthread.php?t=375215

 

[wnt2bBeast]

what are you doing for your powerlfiting routine??

im not sure what you cnsider powerlifting but many guys are actually very thickly muscled..

I believe WSB is the best method since it incorporates the conjugate method as well as the repitition method (hypertrophy)..I think most people would like to be bigger and stronger as well dont you?