For all you guys wanting to gain muscle, size, etc.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

damn mate that is pretty impressive. Any tips for improving bench strength? Do you do pyramids etc or stick with the same weight and slowly increase it over time?

The most important thing is grip position and grip strength. Your chest muscles dont tire as easily as you think, what stops people from doing more reps/weight is their grip strength.

The problem I used to have was my grip on the bar was too close together. As a result I would get like a shooting pain in my shoulders which made me stop.
So I moved my index fingers wider (they are on the lines on a olympic bar)

So for a chest day I will do

10x135
10x225
8x255
2-4x274 I could do more I think but I dont want to risk it.

Then I come back an do 225 to near failure.

Then I go do dumbell bench

10x80
10x80
5x5x5 using 50's (pulsing set) Which means you go down till you feel a burn and do a quick pulsing motion 5 times then go up and come back down.


Then dumbell flies

10x50
10x50
5x5x5 (pulsing set with the flies)

Then,

2 sets up push-ups

60x-75x depending on how tired I am
then maybe 40x, the second set is real hard.

Then all I take supplement wise is a 200 mg no-dose and a B-complex vitamin with a scoop of No-explode. (I have a high tolerance to caffiene, so one no dose and a B vitamin should provide plenty of energy.)

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

You destroy your chest.

Goodness. I am such a biatch

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

The most important thing is grip position and grip strength. Your chest muscles dont tire as easily as you think, what stops people from doing more reps/weight is their grip strength.

The problem I used to have was my grip on the bar was too close together. As a result I would get like a shooting pain in my shoulders which made me stop.
So I moved my index fingers wider (they are on the lines on a olympic bar)

That is interesting because i often find my shoulders hurt just as much as my chest the day after my chest/Bi's workout. Might have to try the wider grip and see how i go.

thanks for posting...

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

You destroy your chest.

Goodness. I am such a biatch

I have been working out since I was 16 and didnt really start to put together what works and what doesnt work till I was 24. That crazy lightbulb finally lit up in my head, OH! thats how it works.

Also only work out muscle groups like one a week, instead of doing chest or legs twice a week, throw in a few longer cardio days like 45 minutes to an hour. What good is having the muscle if theres fat in the way.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

That is interesting because i often find my shoulders hurt just as much as my chest the day after my chest/Bi's workout. Might have to try the wider grip and see how i go.

thanks for posting...

Heres what I realized, never should your arms go less then a 90 degree angle when your doing chest exercises. I used to have idiots tell me all the time do close grip bench! I listen and did it all the time, and I used to have back problems and shoulder problems like once a month.

As long as the angle of your arms stays 90 degrees or greater you shouldnt have any pain whatsoever.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

Heres what I realized, never should your arms go less then a 90 degree angle when your doing chest exercises. I used to have idiots tell me all the time do close grip bench! I listen and did it all the time, and I used to have back problems and shoulder problems like once a month.

As long as the angle of your arms stays 90 degrees or greater you shouldnt have any pain whatsoever.

In college pitchers had to do floor DB press. That forced us to not go further than 90 degress. I may look like an idiot doing my DB presses on the floor but my shoulder feels good!

USF: I am a little girl in the gym. I lift body parts twice a week to burn more cals. I'd rather do that than a long cardio session. I'm at ~11% bf right now. Couple lbs to lose off the lower abs and I'll be looking right for summer.

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

Thanks for that USF - i def agree with what you are saying about dropping chest excersizes below parallel straining the delts etc. I have been doing fly's all wrong (going WAY too deep) for the longest time and was never told otherwise so i've started to reign in the range of motion to the betterment of my joints.

And Stewaat I'd kill to be 11% - i haven't been that low since high school (10 yrs ago) and have recently cut from 23 to 18 but i've still got a long way to go. Sure i've got a fair bit of muscle but with 15+ bf it's almost pointless because i don't have any definition and look like a large slab.

Seriously my biggest problem is alcohol i think when it comes to fat loss, i just love having beers with the Mrs and mates on friday night and that really hinders my ability to lose fat imo.

[TarHeelMan]

Re: For all you guys wanting to gain muscle, size, etc.

I literally live off of BSN protein powders. They are so good. I just funnel the powder into a aquafina bottle and im off!

Do you mean the Syntha-6 powders? I've been meaning to try them... Everywhere I look, people are raving about how good they taste. I use Optimum Nutrition's 100% Gold Standard protein, which I like because it mixes pretty well with the low carb milk that I use. The only drawback I've heard with the Syntha-6 is that you can go through it pretty quickly, thus not really cost effective.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

Do you mean the Syntha-6 powders? I've been meaning to try them... Everywhere I look, people are raving about how good they taste. I use Optimum Nutrition's 100% Gold Standard protein, which I like because it mixes pretty well with the low carb milk that I use. The only drawback I've heard with the Syntha-6 is that you can go through it pretty quickly, thus not really cost effective.

Yeah I use syntha-6, I dont mind the expense because I look at it like I a getting 2 meals a day for like $1.1/per

I Think its 40 servings for $35 bucks. I know there are cheaper alternatives- but I would just spend the extra money on mcdonalds and lottery tickets.

[TarHeelMan]

Re: For all you guys wanting to gain muscle, size, etc.

I think I'll buy a tub of the Syntha 6 and use it strictly for post workout/before bed since I workout around 10:30.

[ehh]

Re: For all you guys wanting to gain muscle, size, etc.

I just got back from the doctor for a second opinion on my knee after the first told me I had a torn meniscus which required surgery.

The second doc (and much more renown) said I don't have a tear and it's patella inflammation and small wear and tear on my cartilage. I can do some light exercise and see how it feels and if there are no mishaps in the next month I'll be cleared to go - no surgery.

The only bad news is that he told me never to do another squat/lunge/step up for the rest of my life. At my height it puts much more pressure on my knees and joints than normal people. Sure, those exercises are by far the best for your muscles but you're sacrificing your joints along the way. The doc said I could keep doing squats and have stronger legs/core but I probably wouldn't be able to play basketball by the time I'm 40 because my knees would be so shot.

So despite being against leg presses and other leg machines I'm going to have to incorporate them into my work out now. Safety first though, I'm just happy I don't need surgery.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

I would completely neglect working out my legs if it meant I got to play my sport longer.

I pretty much stopped lifting lower body even though I love squats. When pitching my legs feel way too tight.

[EWRMETS]

Re: For all you guys wanting to gain muscle, size, etc.

I've read that squatting with proper form is good for the knees. Which one is it?

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

I've read that squatting with proper form is good for the knees. Which one is it?

Squatting is the single best exercise anyone can do, however I never do them, I have a body that just isnt built for them.

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

I have a love hate relationship with squats. I hate to do them but love the fact that they are pound for pound the best excersize you can do so i try to do them at least once a week.

Squat's are probably the worse excersize where you see people doing way too much weight but with really crap form. It's way better to half the weight and get the form spot on then it is to try and push big numbers imo.