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19-09-2006, 06:30 PM
| #221 (permalink) |
| Illuminati  Join Date: Aug 2005 Location: Nowhere Posts: 2,910 Rep Power:   |   someone actually asked me a real question in my section at MF a while back-and to answer it i tried to some up BRAWN in a nutshell which i`ve never been arsed to do before enjoy  Quote: I try not to let my body get used to what is going on. I need new reps and sets to wake my workout up a little. I have been doing 3X10 for a while now and need a change. I am limited on the weights i get to use, that's why i have been repping for 12. Second, In your opinion, what whould be the best way to be past the bench plato. I went up on bench 10lbs last week. how do I keep doing that? Anyone else feel free to give advice hmm first things first- i reckon you need to buy some weights to allow for some weight progression-i guess its not what you want to hear, but if you didnt buy supplements for a couple of months you could buy a couple of 20kg discs minimum.(although doing more reps with what youve got is cool-nuthing wrong with 15 rep sets either, i think thats what dq does(but then he`s not natural). i dont find it necessary to change my exercises in fact i like doing the same stuff all the time-at most changing the order i do them. its personal preference to change your exercises, but if your going to i`d stick with an exercise for 2-3 months before changing it to really reap the benefits of it. as i dont know your routine i`ll give an example of a routine i`d use- the thing is its based around traing twice a week and when the weight starts to get heavy once every 4-5 days-most cant handle the infrequency of workouts cos theyre worried about losing size- BOLLOCKS does it. its rest and calories that get you big. A 20 rep rest pause squats(or leg press) 3x8 military press 5x5 chins 3x15 single leg calf raises B 3x15 stiffleg deadlifts 3x8 bench press 5x10(or whatever you can do)or 5x5 with weighted belt dips gripwork-pinch gripping plates and finger curls all sets to be done cumulative fatigue style- which means all sets to be done with the same weight-so the first set is hard,second set is very hard and third set should result in positive failure. everyone knows compound exercises build mass, so why is it that flyes and lateral raises are always included when youre still trying to gain size- i just dont get it!i wasted years trying to hit the muscles from all the angles and using different exercises-it didnt work-and in my opinion only works for easy gainers and steroid users-i`m a hardgaining ecto! the key for muscle growth for me is constant weight progression, but done in training cycles.cyles can be for 4 weeks or a year, but more usually 3 or 4 month blocks. you can use this cycling to break thru plateaus also- if for example your bench is 50 kg`s and you`ve been unable to do more for several weeks and your diet is spot on and youre getting 8 hours sleep a nite- drop back your weight to 46kg`s,spend a month adding 1kg a week till you have reached your old PB of 50kgs-the difference is you will have some gaining momentum-your body adapting to the slight increase each week. now add 0.5kg(or 1lb) a week - if youre sufficiently rested from the previous workout you should get 50.5kg and the next 51kg -then when you can increase the weight no more-make the increment even less - 1lb or 0.25kg a week- when you can increase no more-cycle is over. you can then take a week off and start again or carry on by dropping back on the weight again-for example-if your weight peaked at 58kg-you would drop back to 54kgs(4kgs over your last pb)and start again adding akilo a week till you hit your pb and drop the increase to 1lb a week........... i have found once you hit a certain point you cant gain(or is very difficult) in more than 1 exercise at a time . if you read my log my whole training is centred on 20 rep squats/deads with a trap bar-using this method ive worked my way upto 153kg`s(albeit 3/4 partial cos of my back)and put on 20 lb`s this year and 2 1/4" on my thighs- so far most of my other exercises have increased in weight along with the 20 rep work using the above method.(but no where near as much) right ive probly missed loads out so feel free to ask for any clarification. 8) |
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20-09-2006, 12:43 PM
| #223 (permalink) |
| Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,910 Rep Power: | just keeping it real dude see ya on msn sometime 8) ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk  |
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24-09-2006, 11:34 AM
| #224 (permalink) |
| Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,910 Rep Power: | 164kgx20 well i did want to hit 165kg,but i think it would be wise to give my back a rest,so i`ve finished the cycle a few days early. i`m gonna lose some water weight despite the minimal bloat but my finally true weight was 11"13 (after a wicked bad dose of the shits),so thats 4 and 1/2 pounds up.i purposely didnt increase my calories cos i was already eating enuff to gain and didnt want to put on fat just so my weight gain/progress sounded good. the more i discuss the dbol and naps i used-the minimal water weight gain and total lack of well being,leads me to beleive they were abit crap(i was finishing up what i bought before i joined/discovered forums and the naps were a freebie. so depsite all that - i`m well happy with my new avatar - so its thumbs up from me!  ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk |
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29-09-2006, 04:41 PM
| #225 (permalink) |
| Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,910 Rep Power: | 165kgx20 well strangely enuff after increasing my pb by 14kgs with th dbol cycle, i expected to drop back to 155-160kg`s tops. i had planned on changing my routine somewhat(to concentrate on calves for a year)- after doing warm up sets 160 seemed fine so i thought i`d give it ago at 165- shocked to say the least-weight was damned heavy-and was much harder than 164-but 20 reps went fine! last year i bought some MRM creatine- 1kg for £20-i thought after all this time there wasnt any shit creatine about-hahahahaha. i never put on more than 2lbs of water with it and felt no strength/recovery gains what so ever- i finished of the last few grammes when i stopped dbol and started my nolva(and abit of transdermal trib)- weighed myself 2 days after finishing cycle and had dropped 2 pounds already-so i thought i better get some more creatine. i made an impulse purchase of some of EXTREMES lovely creatine- tbh i didnt expect it to be any different from the crap from MRM- i was so wrong-i got a nice mild buzz from it for the first few days and my energy went right up- i`d just started pushbiking when i started the MRM creatine-only cycling for 15 mins(cos of my back)-i am soo unfit-knackered i was- the nite i tried extremes creatine and went cycling i could have cycled much longer(couldnt cos of my back ),but instead of collapsing on the floor when i got home i took the dog out! well impressed with that-DOES WHAT IT SAYS ON THE TIN! (still knackered tho )______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk |
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02-10-2006, 05:50 PM
| #226 (permalink) |
| Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,910 Rep Power: | 166x20 nice! 20 reps crucified me as usual,but i dont think ive lost much strength at all,so if my back holds up i should be able to keep this going till 170- never thought i be saying that- quite frankly tho when i was at 155 i couldnt see 165 happening at all either- i am on reflection tho abit gutted at he lack of thigh growth from the last few months,but as i`m limited to what leg work i can do, i`ll have to live with it and have patience. oh yeah cyclings out apart from rare occasions- it makes my back hurt in a way that will stop me training. really pissed about that cos i need to find some CV work i can do badly- at the mo i`m limited to walking- doesnt get my lungs going enuff tho-hmmmmm..... ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk |
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02-10-2006, 06:46 PM
| #227 (permalink) | |
 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power: | Quote:
how intensely are you dying at the 18th - 20th range? VIDEO Nick ______________________ - Obsession is what lazy people call dedication - | |
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02-10-2006, 07:05 PM
| #228 (permalink) |
| Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,910 Rep Power: | well coincedentally i actually video`d my 20 th rep today on my web cam- quality is ok,but the cam was abit too close and you cant see my head or feet-been trying to upload it tonite-stay tuned! ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk |
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02-10-2006, 07:14 PM
| #229 (permalink) |
| Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,910 Rep Power: | bugger! i tried up loading it on U tube and it wont let me upload bigger than 100mb- tinypics aint working either- any ideas? ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk |
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