Key to big lifts, revealed by ME...The Man Child

[The Man Child]

Cleans = Power Clean, Hang Clean, Snatch,...I include High Pull in the list. All are proved to build massive amounts of muscle.

 

[frorider6]

I have lifted off and on since I was about 16 years old (now 28). I thought I knew a lot about lifting and would always come up with some new program that I thought would do me a world of good. But they were mostly isolation exercises. Last fall I started incorporating more compound exercises into my program. Now my workouts center around things such as deadlifts (stiff-leg and regular), HEAVY squats, Bench, Pullups, Dips, etc. I also throw in a couple isolation exercises to help finish my body off.

I can honestly say that my body has launched into new growth and strength. I'm the biggest and strongest I've even been in my life and I attribute a lot of it to compound lifts.

I know there are some more lifts that I could do, I just haven't taken the time to learn and incorporate them yet.

 

[Mr Scrum]

good post Man Child. Quick question...how high do you pull your high pulls?

 

[Lumberg]

There's plenty of validity in your statements. If more people trained naturally in this style rather than using all the isolation exercises and machines - there would be a lot less 160lbs. guys turning to roids because they hit a plateau on the cybex circuit.

I like to apply the following rule of thumb - if the bench is a 'big' exercise and really gets you sweating, your workout is most likely shit. Nothing compares to deads, cleans, squats, and overhead work to stimulate growth and really give the body a workout - no one does these heavy without pouring buckets. I used to love bench day cause I could lay down and hardly break a sweat no matter how hard I worked.

Madcow, I feel the exact same way! My core or cornerstone lifts for my three different routines are squat, deadlift, and bench. I love bench day because you just lay on your bacK!!!!

JC

 

[juggernaut7]

structure of workout?

first off...good post buddy...second off....what are we talkin as far as weekly workouts...sets/reps/days off/etcetcetc...thanks!id like to try an adaptation of this for a good cycle of sauce...but im at the moment interested in both natural and enhanced workout schemes..thanks for any replies guys!

 

[frorider6]

Re: structure of workout?

first off...good post buddy...second off....what are we talkin as far as weekly workouts...sets/reps/days off/etcetcetc...thanks!id like to try an adaptation of this for a good cycle of sauce...but im at the moment interested in both natural and enhanced workout schemes..thanks for any replies guys!

This is the program I prefer.

Old-School 3 day per week thread....

 

[Hugh Gellatts]

Cleans = Power Clean, Hang Clean, Snatch

throw in some push presses, push jerks behind the neck, and you get some very solid and balanced shoulder development. my delts/traps became my best bodypart when i had to use all these lifts for track and field.

 

[Ezekiel_]

its nice to see some voices of reason on this post. Squat, Dead, and bench are where it is at!

Every time I see some one doing endless sets of curls wondering why they aren't strong, i crack up.

there are so many bull shit excercises out there. people think if they do 1,008 sets of side lateral raises they are get strong. fuck that, you get way more work from one heavy set of a compound movement.

get in the gym, lift heavy, with compound excercise and then go home and rest. simple as that.

 

[The Man Child]

I lift EOD, cardio on non lifting days.

I make sure that I get in these priorities:

Clean -any form
Squat -front or back
Press- bench, incline, overhead, etc...just one though
Grip- farmers walk, captains of crush gripper, pinch grip, etc...just one though
Abs/Torso- do some kind of bodybuilder exercise for this one.

 

[fyyer]

I realized that even at 6'4'' 285lb. with 13% bodyfat, that I just didn't have the genetics

Wtf? lol, whats wrong with that? Just have to lose a lil bf