|
Thread: Hypertrophy/Bodybuilding Routine
-
03-05-2015, 11:25 PM #121
-
03-06-2015, 12:50 AM #122
-
03-06-2015, 03:48 AM #123
I used to bench like that and my pecs were always underwhelming, when I switched to more of a guillotine press (wide grip, elbows flared, bar lowered to upper pecs) my chest blew up very quickly even though I had to reduce the amount of weight I was lifting by 40%.
As I mentioned earlier, if you experience shoulder discomfort/pain you can restrict your ROM by setting safety bars a few inches above your chest in order to prevent excessive shoulder hyperextension (the primary cause of shoulder issues while benching with flared elbows).
-
03-06-2015, 04:48 AM #124
-
-
03-06-2015, 05:10 AM #125
-
03-06-2015, 05:36 AM #126
-
03-06-2015, 06:42 AM #127
Kelei, I dont have much appetite when I wake up, and I usually train early. I've pretty much always taken BCAA's before the workout, but would you say a shake of maltodextrin+whey right before my workout would be a lot better, and pretty much the same thing as eating rice+meat 30-90 minutes before?
Thanks!
-
03-06-2015, 07:01 AM #128
-
-
03-06-2015, 07:05 AM #129
-
03-06-2015, 07:26 AM #130
Rearders should walk away with a comprehensive understanding of bodybuilding/hypertrophy training and be able to create/customise their own routines for the rest of their lives. I'd like to include a nutrition section as well although it might require a separate e-book, I'll see how it goes.
Last edited by Kelei; 03-06-2015 at 07:39 AM.
-
03-06-2015, 07:40 AM #131
-
03-06-2015, 07:43 AM #132
-
-
03-06-2015, 10:17 AM #133“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
-
03-06-2015, 11:41 AM #134
Considering an actual EMG machine is in the realm of several thousand dollars and requires a lot of specialized training to read correctly, the probability of you actually having one of these machines in your garage and being able to perform this test on yourself seems pretty unbelievable.
Protraction is a perfectly natural movement, especially when it comes to shoving an object out of your way or when throwing a punch (boxers have highly developed SA muscles). The reason why scapula protraction exercises are commonly recommended for shoulder/scapula health is because most people intentionally go out of their way to avoid protraction during pressing movements, the end result is an imbalance caused by a weak/underdeveloped SA, thus direct SA/protraction exercises are required to fix the problem, if people were to allow protraction during their pressing movements the problem would never arise to begin with.
I'm sure if you posted some videos we could probably understand it better, but I seriously doubt that will ever happen...
-
03-06-2015, 11:48 AM #135
Just did D1+D2 (Im doing U/L twice a week at 40r), while on a cut ,going from 11% to 8% and I feel completely smashed, just want throw myself into my bed.
I used to do all exercises except Incl. Bench on my previous U-L Kelei-routine, adding this one made a huge difference. Had a hard time doing Crossovers afterwards, and my shoulders feel like they want to explode.
I also tried this new Bench Press technique, it was a bit strange at first, but I got it I think, and also felt way more on my upper-side chest or wtv is called than usual, even though I had to drop weight from 10x100kg to 10x80kg.
Maybe I should cut down some reps since Im cutting.. Been cutting for 4 weeks and actually had strenght increases on nearly all exercises basically, its crazy.
I really want to reach 8% and then slowly do 5lbs bulk - recomp.
About the ebook - I would also buy it.
-
03-06-2015, 11:53 AM #136
My general advise is to bulk/maintain at 40-50 reps and cut at 20-30. Mainly becasue the engery just won't be thre and it's more important to preserve your muscle rather than lose weight.
Also bear in mind that going from 11-8% is gonna depend A LOT on your diet and having in pretty much dialed inOG
-
-
03-06-2015, 12:17 PM #137
Whomever this Kelei actually is, while it is a mystery, probably is a very legit persona at eith bb.com or in the business itself as he literally posted this program on 3-2 and it was stickied right away. something that NEVER happens even with people that have massive post counts and rep points.
It took us literally begging to get Fierce 5 stickied...and this gets it right away.
I get that you are skeptical, as this is the internet and like you said there's nothing to back up any of his claims. I mean Dan Green is probably this most well know of the new lifters and his front squats are considered weak to what Kelei is claiming to be doing.
As for the protocols, well they're legit.OG
-
03-06-2015, 12:26 PM #138
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3146
I thought the same thing, but then I realized how many people were "Team Kelei" and the progress they were making. I sat and watched for almost a year I want to say. The progress of the other members speaks more volume than Kelei could ever do himself. I can't imagine training another way at this point... I've tried to go back to training the way I use to and I just can't. This gets results.
The journey toward perfection is ALWAYS a path of successes AND failures.
NO REPS LEFT BEHIND!!!
-
03-06-2015, 12:29 PM #139
-
03-06-2015, 12:58 PM #140
-
-
03-06-2015, 01:10 PM #141
This thread would make me think otherwise.
http://forum.bodybuilding.com/showthread.php?t=4862763
-
03-06-2015, 01:20 PM #142
-
03-06-2015, 01:23 PM #143
On his name? Nope. Exactly. Guy's been here for what 8 years but no photos or any other mention of him anywhere but BB.com.
In another thread apparently he posted a picture but then took it down quickly after people started questioning how a guy with his build was moving the numbers he was claiming to do. Apparently his physique was less than impressive.
In case you missed it too, in that same thread on his first day he claimed to do 12 exercises at roughly 8 sets of 30 reps in RP style each. That's 240 reps each exercise, or almost 3000 reps for one workout.
And in case you missed his earlier stuff, he was widely regarded as a troll. How it's now being stickied is anyone's guess, you'll have to ask whoever's making his threads a sticky.
-
03-06-2015, 01:34 PM #144
As far as I know MODS get things stickied around here.
It's not uncommon for people to be considered trolls especially noobs only be turn out to not be later on. The fact that Kelei has been here for 8 years should pretty much solve the troll problem for you.
I could careless about his claims, benching advise or what else, like if he has an EGM in his garage.OG
-
-
03-06-2015, 03:03 PM #145
-
03-06-2015, 03:17 PM #146
-
03-06-2015, 03:21 PM #147
It took months for Kelei's OG lifting advice thread to get stickied, I suspect his latest threads have been stickied so quickly simply for historical reasons; they have a proven audience/popularity and the advice is generally quality.
As for his claimed lift numbers, I don't believe numbers like that until I see video evidence. How hard is it to edit out your head?
Anyway, regardless of that, personally I owe the guy for awakening me from my dogmatic slumber as far as training is concerned.Olympus Labs
-
03-06-2015, 04:54 PM #148
-
-
03-06-2015, 10:44 PM #149
-
03-07-2015, 01:41 AM #150
- Join Date: Aug 2008
- Location: United Kingdom (Great Britain)
- Posts: 2,756
- Rep Power: 2168
^^^ Gonna echo this as well.
I use to think doing more than 15 reps a week of anything was surefire overtraining - little wonder I could barely bench bodyweight for a single back then.
Say what you will - lifting as hard and as frequently as possible is almost certainly gonna work - and this has been the only routine i've ever seen real gains on and is starting to get me pretty damn strong.
Bookmarks