The Solution's Path to Glory

[The Solution]

Chest / Bi's

Highlight

Sticking to the Basics with StayFit(Chris)

Song of the Day

All That Remains - This Calling




Incline Barbell Bench

175 x 8
185 x 6
195 x 5

Dumbbell Flat Bench

100's x 8 (3 Sets)

Decline Barbell Bench

205 x 8
225 x 7
245 x 4

Barbell Curl

85 x 8
95 x 6
105 x 5

Dumbbell Hammer Curl

35's x 10
40's x 8
45's x 7

Low Cable Crossovers

40 x 8
- 15 seconds rest -

Repeat x 4

** All Rests were 1 minute between sets, and 2 minutes between exercises

Overall

- This was as simple as it gets, and i walked out with a nice pump that is still being felt in my chest.

New Workout Split

- Chest/Bi's,
legs,
Off,
Shoulder/Tri's,
Back,
Off
Repeat

Focus in 4-8 rep range, and 3-4 working sets max. K.I.S.S Principle in full effect.

Is going to be my new workout split, May bring back in deadlifts, we will see since I will have isolation, and also a day off after back and a few days of rest before hitting legs again.

- If I cannot workout with Matt, Chris will be running the same split and we will be keeping each other in check as his contest prep dwindles down.

Supps
Spring Nature Fish Oil
Centrum Multi Vitamin
Primaforce CLA
Primaforce Creaform
Primaforce ALA
Scivation Sesamin
Scivation Whey
Controlled Labs Purple InTrain
Anabolic Innovations Glycobol

Diet

Fat: 115g
Carbohydrate: 400g
Protein: 225g
Calories: 3500

Yesterdays Diet:

Whey + Oatmeal + Strawberries + Peanut Butter - Breakfast
Rice Cakes + Sludge (Whey + Yogurt) + Banana - Pre-Workout
Cereal + Milk + Whey - Post Workout
Ground Beef + Potatotes + Carrots + Olive Oil - Meal 4
Chicken + Broccoli + Sweet Potato w/ Sunbutter - Meal 5
Cottage Cheese + Peanut BUtter - Meal 6

Weight

159.8

Nice, your diet looks very similar to mine, except I do rice cakes/sludge PWO. O no problem with keeping it for awhile. I was the same way; I just wanted it for about a month to see where I stand calorie expenditure-wise. I believe that there are a few other guys who would like to try it out as well. So whenever you're ready, we'll arrange something again

Thanks bro, apprecaite you sending the bugg when you can.

Wow Bob, you threw up some big numbers today! 245 on the decline! Damn! That new split is an interesting way of doing it. I may keep that in mind come September when it's time to switch things up again for myself.

I may go low volume/reps due to running the power/hyper for so long and all the hypertrophy, just shocking the body.

195 incline...THEN 100's on flat THEN 245 on decline...****ing a bob, you are getting really strong, crazy at your size bro

the 245 actually surprised me, and the older guy who was spotting me. lol

4-8 rep range? are you powerlifting or bodybuilding

4-8 sounds damn good for both

Sarcasm?

lol zzzz.. id only go to 4 reps on one set in the workout (usually a power movement) everything else i wouldnt go below 8 unless its a burn out and u just cant do anymore

I was on the whole 4-8 reps strength builds muscle type thing for awhile... I got a little bigger and I was wondering why I could outlift every single person much bigger than me... switched my training up and noticed huge changes in my physique

The bros here that recommend the 4-8 type reps on here seem to look the same over the last 3 years since i have been here lol

every bodybuilder i have ever met, almost none go below 8 reps in normal training. I always wondered why they would yell at me for going so heavy and stuff for low reps.. but now I see why.

Being I have been on the power/hyper for so long most of my rep ranges fell in the 8-12, nothing really was low rep unless it was a sole power movement which i did maybe one exercise of a 5-6 rep range. I think it will be a shock, or do you think its just stupid?

[soundcheck129]

I like the new split, nice to get a rest day after punishing legs and then after back day. Quick question, how soon after your pre-wo meal do you usually lift?

[MattyH7688]

id personally just stick to 8-12 reps unless maybe on squat bench or dead in the beginning of your workout you do like 4 reps or something until failure

even on my "power"" days when i am doing push/pull/legs I keep everything at 8 reps

[141455675]

4-8 is good mate, throw in some sets at higher reps and you're golden. Focus on heavy lifts in there though. KISS ftmfw. maybe 2sets at 4-8 and the other 2 sets at 10-15?

New split set-up looks tops, like it alot.

Macros, I'm very jealous of there, but I guess you're on your feet all day.

Beastly strong on pressing movements bud!

[Spottydog]

Nice new split Bobbo.
Hey Matty, that's interesting. If you are aiming for 10 but fail at 7 and THEN do post-fail reps, is that legit?

[FATHER FLEX]

Put it this way Bob, the bulk of my lower body development came from lifting in the 3-5 rep range. Hardly ever feeling a pump, or burn actually.

Go to a powerlifting meet, and you will see see plenty of guys with awesome leg development. Go to a bodybuilding show, and you actually don't see quite as many, and this despite that a bodybuilders prime focus is lower body. Testing out the lower rep ranges is not a bad thing. Though instead of just focusing on specific rep ranges, why not use them all?

[The Solution]

I like the new split, nice to get a rest day after punishing legs and then after back day. Quick question, how soon after your pre-wo meal do you usually lift?

Usually 30-45 minutes.. My pre-workout is usually around 30-35g Pro, 100g carb, minimal fat.. same goes with PWO

id personally just stick to 8-12 reps unless maybe on squat bench or dead in the beginning of your workout you do like 4 reps or something until failure

even on my "power"" days when i am doing push/pull/legs I keep everything at 8 reps

Yeah, My main power exercise for Chest/back/Legs/Shoulders will be in the lower rep range. You know my goals, gaining some strength and filling out my frame for stepping on stage in 2 years, its a matter of reading my body as the program continues.

Sorry I jacked your split, sounded too good to pass up

4-8 is good mate, throw in some sets at higher reps and you're golden. Focus on heavy lifts in there though. KISS ftmfw. maybe 2sets at 4-8 and the other 2 sets at 10-15?

New split set-up looks tops, like it alot.

Macros, I'm very jealous of there, but I guess you're on your feet all day.

Beastly strong on pressing movements bud!

I may do one of the isolation's in the 8-10 range, and the other maybe a few sets of higher reps to get the blood flowing, but mostly be sticking around the 6-10 range, and lower reps for the main power exercise.

The thing that sucks is our gym only has up to 100lb DB's... pretty louzy. I would love to give the 130's a crack for DB Flat.

Nice new split Bobbo.
Hey Matty, that's interesting. If you are aiming for 10 but fail at 7 and THEN do post-fail reps, is that legit?

Pushing yourself to failure/past failure will only set up CNS fatigue IMO. If you cannot get the designated amount of reps.. lower the weight.

Put it this way Bob, the bulk of my lower body development came from lifting in the 3-5 rep range. Hardly ever feeling a pump, or burn actually.

Go to a powerlifting meet, and you will see see plenty of guys with awesome leg development. Go to a bodybuilding show, and you actually don't see quite as many, and this despite that a bodybuilders prime focus is lower body. Testing out the lower rep ranges is not a bad thing. Though instead of just focusing on specific rep ranges, why not use them all?

I agree, and I have been to plenty of bb shows. I felt a great pump, honestly the last 2 days in the gym I have never had a better pump from these 2 workouts. The blood is still rushing hard through my hams.

What would you do if you could offer your 2 cents? Im aiming for about 18-22 sets max on a day, and mostly going to stick to the main bodypart (Chest/Legs/Shoulders/Back.. and the bi's and tri's will get around 6 or so working sets)

[141455675]

^ also, I remember either lyle or alan questioning PL'ers...if they cut down - alot would look insane and do tremedously well at BB'ing shows.

[Quelly]

Put it this way Bob, the bulk of my lower body development came from lifting in the 3-5 rep range. Hardly ever feeling a pump, or burn actually.

Go to a powerlifting meet, and you will see see plenty of guys with awesome leg development. Go to a bodybuilding show, and you actually don't see quite as many, and this despite that a bodybuilders prime focus is lower body. Testing out the lower rep ranges is not a bad thing. Though instead of just focusing on specific rep ranges, why not use them all?

x2

there is a reason the biggest natural bodybuilders are also the strongest

[FATHER FLEX]

What would I do in reference to what?

[MattyH7688]

Nice new split Bobbo.
Hey Matty, that's interesting. If you are aiming for 10 but fail at 7 and THEN do post-fail reps, is that legit?

yea.. i do something similar.. my last set i usually go to failure on probably 90% of my exercises

[MattyH7688]

x2

there is a reason the biggest natural bodybuilders are also the strongest

probably because they have better genetics and work harder than the others.... not because of the rep ranges lol

[Quelly]

probably because they have better genetics and work harder than the others.... not because of the rep ranges lol

you're right I'm sure training has nothing to do with it

[The Solution]

^ also, I remember either lyle or alan questioning PL'ers...if they cut down - alot would look insane and do tremedously well at BB'ing shows.

I agree 100%

What would I do in reference to what?

Regarding sets/reps for exercises, I will prob stick to low #'s for the main power movement, and the isolations that do follow may increase in reps. I still want to focus on going back to the roots of a typical bb split, and just hammering away at the basic exercises.

for Example a leg day...
Squats 3 sets of around 4-6 Reps
Leg press 3 sets of 5-8 Reps
Lunges 3 sets of 8-10 reps (16-20 Steps)
SLDL 3 Sets of 4-6
Lying Hamstring Curl 3 sets of 8-10
Calves ... Vary from 8-12 reps for multiple sets

yea.. i do something similar.. my last set i usually go to failure on probably 90% of my exercises

Seems like it works damn well for you and your body but to everyone it may not work, just look at you the last two years and how your body has changed. Huge strides have been made.

[MattyH7688]

you're right I'm sure training has nothing to do with it

apparently you missed the hard working part of my post


you and I probably can outlift jay cutler in 95% of lifts.... subtracting the anabolic steroid factor.. neither of us would ever be his size if he was a natural

very rarely do you see top power lifters succeed in high levels of bodybuilding, it is just two different types of training.

[Quelly]

apparently you missed the hard working part of my post

oh my bad, got it, work hard, don't worry about having any progression, periodization, or planned reps or sets and have good genetics, and you'll be the best. I dig it, makes complete logical sense.

I mean....didn't work for me or any of my successful clients, consults, or natural bodybuilding brethren, but I'm sure we're all just examples of poor genetic specimens or we weren't working hard enough.

[labradarep]

4-8 sounds damn good for both

X2.

Nice last post LazyB!

[Quelly]

apparently you missed the hard working part of my post


you and I probably can outlift jay cutler in 95% of lifts.... subtracting the anabolic steroid factor.. neither of us would ever be his size if he was a natural

very rarely do you see top power lifters succeed in high levels of bodybuilding, it is just two different types of training.

stan efferding just won his IFBB pro card

he also competed at the last powerlifting meet I did and deadlifted 800+ raw, squatted 700+ raw, and benched 500+ raw...he also set like 2 american records and attempted a world record.

And I have absolutely no idea how big jay would be if he was natural

but I know Dave Goodin holds state records for powerlifting in texas, and he's a 5x world champion in natural bbing, and i know layne norton has held the world deadlift record, and I know doug miller can deadlift 495 for double digits....and I know this guy Alberto Nunez who is in the top 50 in the world in powerlifting raw totals and he's got 3 natty pro cards...and the list literally goes on and on and on...J-Rod is incredibly strong for his size....so is Dom who'll be doing team U this year, and so is tim martin who just won the team u...Jeff Willet and Skip Lacour who pioneered Max OT were strong as hell, and I could keep going if you want me to...but seriously...in the natty ranks MANY MANY guys also compete, and win in powerlifting....I know many of them personally

EDIT and jay cutler routinely reps out 405 for sets of 12-15 on bent over rows...he aint Ronnie Strong but that's sure as hell stronger than me

[MattyH7688]

stan efferding just won his IFBB pro card

he also competed at the last powerlifting meet I did and deadlifted 800+ raw, squatted 700+ raw, and benched 500+ raw...he also set like 2 american records and attempted a world record.

And I have absolutely no idea how big jay would be if he was natural

but I know Dave Goodin holds state records for powerlifting in texas, and he's a 5x world champion in natural bbing, and i know layne norton has held the world deadlift record, and I know doug miller can deadlift 495 for double digits....and I know this guy Alberto Nunez who is in the top 50 in the world in powerlifting raw totals and he's got 3 natty pro cards...and the list literally goes on and on and on...J-Rod is incredibly strong for his size....so is Dom who'll be doing team U this year, and so is tim martin who just won the team u...Jeff Willet and Skip Lacour who pioneered Max OT were strong as hell, and I could keep going if you want me to...but seriously...in the natty ranks MANY MANY guys also compete, and win in powerlifting....I know many of them personally

EDIT and jay cutler routinely reps out 405 for sets of 12-15 on bent over rows...he aint Ronnie Strong but that's sure as hell stronger than me

Stan effedring didnt change his physique until he started working with Flex Wheeler. He even admitted it in his video. 40lbs of muscle training like a bodybuilder(although other factors obviously involved).

495 for double digits from doug miller.. hello double digits is plus 10.... that is training like a BODYBUILDER not a powerlifter(2-4 reps)

he may have his last set is 2-4 reps, which i do too, but his primary workload is through hypertrophy type reps

[FATHER FLEX]

work harder than the others

Usually this is key. Look at Layne, he has less than ideal genetics, but he has made strength gains a priority. It has taken his physique to places nobody would have imagined years ago.

Check this one out.



Francisco Montealgre

Who would have guessed that skinny kid on the left would one day be one of the best natural bodybuilders in the world? As of this last Saturday I might add.

[Quelly]

How many top powerlifters are top pro bodybuilders?

stan efferding just won his IFBB pro card

he also competed at the last powerlifting meet I did and deadlifted 800+ raw, squatted 700+ raw, and benched 500+ raw...he also set like 2 american records and attempted a world record.

And I have absolutely no idea how big jay would be if he was natural

but I know Dave Goodin holds state records for powerlifting in texas, and he's a 5x world champion in natural bbing, and i know layne norton has held the world deadlift record, and I know doug miller can deadlift 495 for double digits....and I know this guy Alberto Nunez who is in the top 50 in the world in powerlifting raw totals and he's got 3 natty pro cards...and the list literally goes on and on and on...J-Rod is incredibly strong for his size....so is Dom who'll be doing team U this year, and so is tim martin who just won the team u...Jeff Willet and Skip Lacour who pioneered Max OT were strong as hell, and I could keep going if you want me to...but seriously...in the natty ranks MANY MANY guys also compete, and win in powerlifting....I know many of them personally

EDIT and jay cutler routinely reps out 405 for sets of 12-15 on bent over rows...he aint Ronnie Strong but that's sure as hell stronger than me

see above

[141455675]

^ what? that is a stupid question.

How many top powerlifters are top bodybuilders?

They are powerlifters NOT bodybuilders. They don't focus on bodybuilding, but would probably do quite well gteting contest lean.

[141455675]

Stan effedring didnt change his physique until he started working with Flex Wheeler. He even admitted it in his video. 40lbs of muscle training like a bodybuilder(although other factors obviously involved).

how is that relevant then?

[Quelly]

how do you think Doug Miller got to be able to lift 495 in the first place? He also does low rep work. The whole theory behind incorporating some low rep work into bodybuilding is so that you can use heavier weights in hypertrophy rep ranges and illicit more growth...

you can argue against someone saying that bodybuilders should train like powerlifters but you won't be arguing against me...I never said that....all I said was that lower rep range work is a good idea.

[MattyH7688]

how is that relevant then?

he brought him up. Stan was a midlevel bodybuilder then trained with flex and gained 40lbs, his words not mine, from his last show.

how do you think Doug Miller got to be able to lift 495 in the first place? He also does low rep work. The whole theory behind incorporating some low rep work into bodybuilding is so that you can use heavier weights in hypertrophy rep ranges and illicit more growth...

you can argue against someone saying that bodybuilders should train like powerlifters but you won't be arguing against me...I never said that....all I said was that lower rep range work is a good idea.

I agree with low rep range is fine for 1-2 lifts. But I do not agree with it at all for every single lift in a workout when ones primary focus is bodybuilding. That is all I am saying.




This is coming from a kid who is entering a couple powerlifting competitions this winter lol.

[devo09]

the answer to the arguement is.........ALL REP RANGES HAVE BENEFITS, even for bodybuilders

I will say that, when lifting in the lower rep range it is important to lift with a slower tempo which increases the TUT. That is why systems like MAX-OT and DC work so well, because the TUT is still sufficient for hypertrophy.

[IWantIt]

Good ol' bench and curls Bob. You'll soon find that rep range that works best for you..everyone is different and you know that.

In other news, I move in at Pitt on the 24th and we will definitely have to meet up sometime. Can't say I would have gotten to where I am without you man and training with you would be an honor.

[AllGenetix]

constant progress and hard work as usual in here bobbo. gotta get to 170 and your mindset is coming around.

[Quelly]

the answer to the arguement is.........ALL REP RANGES HAVE BENEFITS, even for bodybuilders

I will say that, when lifting in the lower rep range it is important to lift with a slower tempo which increases the TUT. That is why systems like MAX-OT and DC work so well, because the TUT is still sufficient for hypertrophy.

that's a very good point...the muscle has NO IDEA how many reps you are doing, it just knows how many fibers its recruiting, and for how long

[2 D]

Good looking chest workout Bob.

What is your target weight?