I was doing rippotoe for about 3-4 months now, have made some impressive strength gains, along with some weight and size gains. Here's the beef though. I really wanted to focus on size as of now, and get looking big etc. Rippotoe, though its an amazing workout, kinda makes you unproportinal. May lats are big, chest "appears small" (damn gyno). and my tricep is huge, while compared to my bicep its nothing. Do you think working on a hypertrophy workout is a wise decision as of now? my numbers:
180 lbs. 5'7"
Squat- 305x5 (very deep, not ATG but below par.)
Deadlift- 285 x5
Bench- 180x5 good form.
Standing mill press- 115x5 (form perfected)
I do some added accesory work as well. Such as tricep dips, chest dips, chinups, etc.
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03-08-2007, 01:43 PM #1
When to actually work on hypertrophy?
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03-08-2007, 04:18 PM #2
- Join Date: Aug 2005
- Location: District Of Columbia, United States
- Posts: 26,329
- Rep Power: 35172
If you are doing the routine as prescribed and correctly, you should not have any imbalances.
If you feel you have enough experience to start your own routine, do so. Hypertrophy has a lot to do with the amount of repetitions you perform per set. See the attached PDF file for reference.Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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03-08-2007, 04:29 PM #3
- Join Date: Jan 2007
- Location: San Francisco, California, United States
- Age: 36
- Posts: 169
- Rep Power: 213
if you are trying to bulk up then i dont think you have enough range of exercises. Flat benchpress is not going to get you the kind of chest you want atleast that looks good. You need to add inclines and flat bench flys (maybe more if you wanna get hardcore on your chest). If your doing dips then what kind of dips? bench dips or bar dips. If you are doing bench dips then you are doing more tricep, if your use the bar and you lean somewhat forward to where its not awkward then your are hitting ur tris and your lower pecs. I suggest the parallel bar dips since well you didnt mention that you do decline bench to hit your lower chest. You probably need a good combination of bicep workouts as well. Maybe post your routines so we can take a look as to why really have this misbalance of muscle. hope that helped
ahhh just forget about that whole dip part heh i just reread that you do chest dips qudos
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03-08-2007, 04:37 PM #4
- Join Date: Apr 2006
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03-08-2007, 05:58 PM #5
- Join Date: Aug 2005
- Location: District Of Columbia, United States
- Posts: 26,329
- Rep Power: 35172
Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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03-08-2007, 08:22 PM #6
- Join Date: Jul 2004
- Location: Conroe, Texas, United States
- Age: 43
- Posts: 1,531
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no doubt that was a great thread. i think he came thru and said something that EVERYONE that actually lifts was thinking.
also, if you look at the guy's profile, i'm not seeing anything that would make me think he has a strong foundation yet anyway. 305 for deep reps, i think not.STATS:
bench-(insert e-stat)
squat-(insert e-stat)
dead-(insert e-stat)
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03-08-2007, 08:24 PM #7
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03-09-2007, 10:04 PM #8
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03-09-2007, 10:37 PM #9
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03-09-2007, 11:01 PM #10
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03-10-2007, 03:20 AM #11
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03-10-2007, 05:35 AM #12
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03-10-2007, 06:27 AM #13
Yup, I'm looking forward to this. Please repost the youtube link in this thread once you've filmed it
While you're filming, could you also post the video of your deadlifts
I believe in innocent until proven guilty, so I'm looking forward to seeing a 16yr old out lift me. It will be good motivation for meCurrent Stack:
Controlled Labs Pink Bits
Controlled Labs Green Frogs
Controlled Labs Black Death
Controlled Labs Purple Haze
Controlled Labs Gold Bullion
Controlled Labs Red Eyes
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03-16-2007, 07:50 PM #14
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03-16-2007, 07:55 PM #15
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03-16-2007, 07:58 PM #16
It doesn't matter what program you follow, it's always going to be a constant juggling act with proportions.
The general rule is to worry more about weak points once you've built up a solid foundation of size and strength, but at the same time that doesn't mean you have to walk around looking like **** in the meantime. If your biceps and chest are weak points, you could still do a Rippetoe or 5x5 type of program that focuses on weight progression with the big lifts but consider including more isolation work for those areas, like several sets of curls 2-3x a week, same deal with flyes for the chest.
As a side note, if I've learned anything with training chest it's that for it to look even remotely impressive the key is in those upper pecs. That's what makes a chest look thick and powerful, even at higher body fat. So if you're not already, consider giving more emphasis to incline work.
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03-16-2007, 08:10 PM #17
Nice post Dominik, but .....
I'm still waiting for that guy to post his damn video !!!!!!
Hurry up Iron_Samurai, or I'm gunna have to call BS
p.s. I'm gunna do a "shawshank" on you dude. I'm gunna bump this thread once a week, starting now, until:
a) you post your videos of those lifts in your original post
or
b) you confessCurrent Stack:
Controlled Labs Pink Bits
Controlled Labs Green Frogs
Controlled Labs Black Death
Controlled Labs Purple Haze
Controlled Labs Gold Bullion
Controlled Labs Red Eyes
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03-19-2007, 02:28 PM #18
Got it... I applogize for the ****ty camera angle, the only way I could place my cell phone camera stable was horizontal. Squat 300 for 5 reps.
http://www.youtube.com/watch?v=TW1ciDJC48QLast edited by Ir0n_Samurai; 03-19-2007 at 02:34 PM.
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03-19-2007, 03:54 PM #19
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03-19-2007, 04:08 PM #20
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03-19-2007, 04:19 PM #21
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03-19-2007, 04:23 PM #22
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03-19-2007, 06:14 PM #23
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03-19-2007, 07:03 PM #24
Yeah, the weight on that bar was 45, 45 35 and 2.5 plate on each side.
I have done 315 for 5 reps for a week straight, but then the next week for some reason my recovery was ****ty and I couldnt do it, like I ****ed up so badly on my form and didn't have the stamina. So I deloaded to 285, it was hard to set my ego aside, but its working wonders. I also deloaded for my standing mil press, and now with perfect form, i notice bigger front delts.
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03-19-2007, 07:22 PM #25
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03-19-2007, 07:52 PM #26
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