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  1. #361
    ^^ No pump StuffedSwine's Avatar
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    Originally Posted by Deso2i View Post
    I mean to duck under the bar on yhe incline bench and just squat instead of a squat rack or power rack as there isnt any in my gym
    sounds very unsafe bro, can't you try to push press the weight up?
    Stronglifts 5x5
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  2. #362
    Registered User QualityByDC's Avatar
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    Originally Posted by Deso2i View Post
    I mean to duck under the bar on yhe incline bench and just squat instead of a squat rack or power rack as there isnt any in my gym
    Good luck, don't die.
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  3. #363
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    Originally Posted by Deso2i View Post
    I mean to duck under the bar on yhe incline bench and just squat instead of a squat rack or power rack as there isnt any in my gym
    no this is pretty unsafe...
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  4. #364
    Not A Doctor Nkukk's Avatar
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    What bicycle brand is your favorite. Mines mongoose

    Jersey *908* ส็็็็็็็็็็็็็็็็็็็( ͡° ͜ʖ ͡°)_ส้้้้้้้้้้้้้้้้้้
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  5. #365
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    Originally Posted by handcannon77 View Post
    no this is pretty unsafe...
    I actually do this since my gym has no rack. You just gotta be careful and obviously make sure to not go to failure and read your body's signs. Def not the safest method though
    Bench Press - 275x2
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    Weighted Chins - +135x1

    Bodyweight overhead press
    Chasing 1000+ club using power clean instead of deadlift.

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  6. #366
    Registered User QualityByDC's Avatar
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    Originally Posted by Nkukk View Post
    What bicycle brand is your favorite. Mines mongoose

    IMO those tour de france ones are pretty decent
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  7. #367
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    hey guys whats your take on pyramid sets (like 1x12 1x10 1x8 1x6) vs regular sets (like 3/4x10/12)

    and also, what do you guys think about push pull legs? And do you think its best to have a push day with more shoulder work and little chest work, and another push day with more chest work and little shoulder work, or just one single day template?
    Last edited by ddpdp; 12-16-2012 at 12:47 PM.
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  8. #368
    Certified B.A. Sethinator's Avatar
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    Is it optimal to do shoulders after chest day?
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  9. #369
    Registered User QualityByDC's Avatar
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    Originally Posted by ddpdp View Post
    hey guys whats your take on pyramid sets (like 1x12 1x10 1x8 1x6) vs regular sets (like 3/4x10/12)

    and also, what do you guys think about push pull legs? And do you think its best to have a push day with more shoulder work and little chest work, and another push day with more chest work and little shoulder work, or just one single day template?
    Do whatever style of sets you want to. Frankly its sort of irrelevant. You should always have 3-6 sets of side delt work on push day, whether you want to throw in ONE shoulder press on one of them is up to you. Your front delts get hit pretty hard regardless. And we all like PPL I believe.

    Originally Posted by Sethinator View Post
    Is it optimal to do shoulders after chest day?
    Optimal - no, will it work - yes. Just depends how hard your front delts got hit the day prior. I did a chest/arms day followed by a back/shoulder day on thursday/friday. I didnt think Id be able to do shoulder pressing movements, but they werent effected whatsoever.
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  10. #370
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    Thanks DC and does decline bench hit alot of shoulders?
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  11. #371
    Registered User forestopher's Avatar
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    I see some of you guys do p/p/l, do you have any links to a p/p/l layout or routine you found great results with?
    thanks
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  12. #372
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    Originally Posted by KrazyEyezKillah View Post
    I actually do this since my gym has no rack. You just gotta be careful and obviously make sure to not go to failure and read your body's signs. Def not the safest method though
    Do you think its ok yo do this method while on a PL routine ? Is it ok if I have a spotter
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  13. #373
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    My introduction to weight lifting was through a program called Body For Life, idk if you guys have heard of it. Anyway, it teaches a "high point" technique where you try to end working each body part with absolute effort. My question is if I should still do this on other programs, or if I'm supposed to reach near failure at the end of each individual exercise?
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  14. #374
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    Also, I've been lifting weights for about 9 months now, and I feel like I've reached a plateau. What routine would you recommend for gaining size?
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  15. #375
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    Originally Posted by ElijahX View Post
    Also, I've been lifting weights for about 9 months now, and I feel like I've reached a plateau. What routine would you recommend for gaining size?
    The one where you eat more food.
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  16. #376
    GH15 approved Ka0s's Avatar
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    Originally Posted by Sethinator View Post
    Thanks DC and does decline bench hit alot of shoulders?
    Decline uses less shoulders than flat or incline

    Originally Posted by ElijahX View Post
    Also, I've been lifting weights for about 9 months now, and I feel like I've reached a plateau. What routine would you recommend for gaining size?
    Extremely vague question but as DC said, increase your calorie intake if you are no longer gaining weight
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  17. #377
    Registered User ShammyHam's Avatar
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    should i drink my second weight gainer shake before or after i work out?

    (i drink first in morning)

    also is getting more protein than you need to, bad for ur health?
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  18. #378
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    Been cutting for 2 weeks now, weight came off easy the first week, assuming this was mostly water weight any effective methods to help the extra fat come off? Calorie intake is around 2000, protein around 150g per day and fat around 50g. Hydrate often and cardio 5 days a week. Looking to from 17% to 12 or so, any help/knowledge appreciate.
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  19. #379
    Registered User SimplySerratus's Avatar
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    Once ive been on a surplus for around 3-4 weeks my weight starts to go on very quickly but as soon as i take a little break i loose some weight.
    I barely ever gain bodyfat staying at around 11% constantly. Im also doing Y3T training programme on here.
    My question is what am i doing wrong to loose the weight etc? over training? to much caloric drops when having break from bulk?
    also how can i take main advantage of not gaining fat etc stated above!?
    mirin gains brahs!
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  20. #380
    Registered User ddpdp's Avatar
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    Originally Posted by forestopher View Post
    I see some of you guys do p/p/l, do you have any links to a p/p/l layout or routine you found great results with?
    thanks
    +1 to this
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  21. #381
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    Originally Posted by ShammyHam View Post
    should i drink my second weight gainer shake before or after i work out?

    (i drink first in morning)

    also is getting more protein than you need to, bad for ur health?
    Doenst really matter, and no.
    Originally Posted by Schmeckie View Post
    Been cutting for 2 weeks now, weight came off easy the first week, assuming this was mostly water weight any effective methods to help the extra fat come off? Calorie intake is around 2000, protein around 150g per day and fat around 50g. Hydrate often and cardio 5 days a week. Looking to from 17% to 12 or so, any help/knowledge appreciate.
    Track your macros, simple as that. Dont really need to be doing cardio 5 days a week, if you are keep it relatively LITT and just aim to burn a set amount of calories.
    Originally Posted by SimplySerratus View Post
    Once ive been on a surplus for around 3-4 weeks my weight starts to go on very quickly but as soon as i take a little break i loose some weight.
    I barely ever gain bodyfat staying at around 11% constantly. Im also doing Y3T training programme on here.
    My question is what am i doing wrong to loose the weight etc? over training? to much caloric drops when having break from bulk?
    also how can i take main advantage of not gaining fat etc stated above!?
    mirin gains brahs!
    Track your macros, eat at no more than 500 surplus, preferably lower than 500 surplus if you have been training for >1 year.
    Originally Posted by ddpdp View Post
    +1 to this
    PPL is a simple template in itself.
    IMO pick a main movement for each bodypart, try to progress on that movement every week whether it be weight or reps, or both.
    For example what I do: (and this is not really meant for you to copy, as Ive tailored it to my needs physique wise, what is lagging etc and some exercises and methods of training that I just prefer)

    Lower:
    Front squats- 1-2 warm up sets about 15 seconds rest in between. 4 Working sets anywhere from 3-12 reps, if I do a heavy triple I most likely follow it up with a drop set to 2 plates.
    Leg press- 3-4 sets 12-20 reps and will often either RP these or do a huge set at the end.
    Leg ext- RP these
    Leg curls- 5 sets 15-20+ reps
    SLDL- 4 sets 8-12 reps

    Push-
    Incline BB (or smith incline RP'd)- 3 sets 5-10 reps
    HS iso-wide- 4 sets 8-12 reps
    Cable flys on flat or incline bench- 3 sets 12+ reps
    (Will add in 4th chest exercise depending on how RC feels)
    Seated HS type press- 4 sets 10-15 reps
    DB laterals- 4 sets
    EZ bar french press- 4 sets
    Some kind of pushdown or seated dips RP'd

    Pull:
    Deads- usually 3 working sets, reps are usually low, intensity high. If im going for a PR warmup sets will be adjusted.
    DB or BB rows: 3-4 sets 5-12 reps
    HS low row- 4 sets
    rear delts


    inb4 wheres calves.
    Still cannot train calves effectively due to ankle injury from summer
    Last edited by handcannon77; 12-18-2012 at 02:25 AM.
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  22. #382
    Registered Sikkunt itwasntme184's Avatar
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    calf vascularity of da gawds ^
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  23. #383
    Registered User jimmyb6281's Avatar
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    Ight my question was do you guys count your macros everyday? I try to count my calories at least twice a week to see where Im at. Also to build muscle is protien intake of atleast 1gram per bodyweight the most imporatnt thing to count?
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  24. #384
    Banned respare's Avatar
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    HC how come you dont do any pull up/down varients and just do rows and deads?
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  25. #385
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    Originally Posted by jimmyb6281 View Post
    Ight my question was do you guys count your macros everyday? I try to count my calories at least twice a week to see where Im at. Also to build muscle is protien intake of atleast 1gram per bodyweight the most imporatnt thing to count?
    I count everything personally, I leave nothing to chance.

    Although when bulking you can get away with just hitting a certain # of calories and protein if you don't care about gaining some fat. And yes, protein is the most important.
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  26. #386
    Registered User BradCathie's Avatar
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    Originally Posted by QualityByDC View Post
    Get him on a high frequency program based around compounds, but make sure hes doing atleast 3 sets of tricep, bicep, rear delt, trap, calf, side delt, and hammy work atleast twice a week. Thats where most beginner programs fall off. Remember I said atleast.
    So this is something I quickly came up with, tell me what you think:

    Day A:
    Back Squat 3x5
    Bench Press 3x5
    Barbell Rows 3x5
    SL Deadlifts (2 sets)
    Seated Leg Curls (2 sets)
    Dumbbell Curls/Overhead Extension (2 sets) supersetted
    Cable Curls/Cable Pressdown (2 sets) supersetted
    Barbell Shrugs (4 sets)


    Day B:
    Front Squat 3x5
    Military Press 3x5
    Weighted Pull-ups 1x5
    Seated Shoulder Press (2 sets)
    Lateral Raises/Rear Delt Flyes (2 sets) supersetted
    Rope Face Pulls (2 sets)
    Toe Press (2 sets)
    Seated Calf Raises (2 sets)

    -I sorted arms, hammys and traps into Day A and delts and calves into Day B.
    -Because he'll only be going 3 days a week, instead of 6 sets a week I've sorted it to be 4 sets per session which will end up being either 4 or 8 sets per week, averaging out to 6.
    -I chose weighted pull-ups over deadlifts because I think they'll be more effective for hypertrophy purposes. I also made them 1x5 because they'll be a hard exercise to progressively overload.

    What's the consensus? See anything in particular you don't like or would change?
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  27. #387
    Lighting of peace AlexRyan1's Avatar
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    What would you suggest for a begginer (3-4 months) ppl or full body - can train mon-fri
    Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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  28. #388
    Registered User BradCathie's Avatar
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    Derp.
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  29. #389
    GH15 approved Ka0s's Avatar
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    bump, any Qs?
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  30. #390
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    are there any exercises you feel mind muscle connection isnt important and if i can lift a certain weight for 12 reps with slight mind muscle connection but lift 75% of that weight with much better mind muscle connection which is better?
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