Post: #276

Is there a name for a squat technique where you let you butt touch/get close to your heels?

Deep squats?

Post: #277

(08-16-2013 07:00 AM)CThunder86 Wrote:  Is there a name for a squat technique where you let you butt touch/get close to your heels?

Deep squats?

ATG = Ass To Grass.

Post: #278

Not sure if the 531 philosophy has been discussed on the forum before, but I like this article about building raw strength.

http://www.t-nation.com/free_online_arti...e_strength

Post: #279

5/3/1 is supposed to be a great program. It is best to go to it after you can no longer make strength gains per workout, or per week. So start with something like Starting Strength or StrongLifts for 3-6 months (until you can no longer recover in time to keep making gains 3x per week). Then jump to Madcow 5x5 or the Texas Method 5x5 where you make gains weekly. Then after you can no longer make gains weekly, jump onto something like 5/3/1/ where you make gains roughly every month or so. That's a good progression for someone looking to gain a lot of strength. Obviously many different paths you could take, especially if you have different goals.

My current plan is to finish out this 12 week cycle of Madcow, drop some bodyfat, and then slowbulk with something like this: http://www.jcdfitness.com/2009/01/lyle-m...g-routine/

Post: #280

WS4SBIII - Max Effort Lower Body
-Work up to max set of front squats for 3 reps
-Romanian dead lift 3x6
-Bulgarian split squat 3x8
-Hanging leg raises 2xfailure
-Treadmill intervals 20 seconds on/20 seconds off 15 incline 7.5mph

Post: #281

Leg Day. last day working out for a week or two due to location change, so I took it kind of easy.

ATG squats 5x8. 135/155/175/185/195. Got 195x6. I want to get this higher.
Abs - laying leg raises

Leg Press - 5x10
Abs - more leg raises

Leg Extension - 5x8 with iso hold on 8th rep 3-5 seconds.
Calf raises on leg press machine

Leg Curls 5x8
One legged calf raises on leg press machine

Post: #282

I guess I actually have one, maybe two days of being able to the gym before I move.

Just drank my C4 and am about to go do back

- Wide Grip Pullup - 5x10-12 (normally I can only get 10-12 for the first 3, maybe the 4th set. The last set I just reach muscle failure, reset for 20 seconds or so, then jump back up until I hit 10-12)

-T-Bar Row - 5x10-15

- Bentover Barbell row - 5 x 8-10

-Chinups 5x10 (I try for 10 but only go to muscle failure. Usually get around 7)

- Deadlift 3x6-10 (my deadlift is low. I can 1RM maybe around 315. I usually do around 250 for these)


Once I'm settled back in, I think I'm gonna start Madcow 5x5

Post: #283

Don't start Madcow. Unless you weigh 120lbs, you likely have a lot of size and strength left to gain on Starting Strength or Stronglifts. Most average sized males should be able to ride it out until a 300x5 squat before needing to switch. You are robbing yourself of gains if you switch too soon.

Post: #284

I have never done SS or SL.

Alright, I'll hit SS until I can squat 300x5. That would be around 1.75x my bodyweight.

Post: #285

I'm 185ish pounds and rode it until 300lbs. StrongLifts says 300 is about what a 185lb male can do before he must switch.

MadCow is very similar to SS and SL, so I think you will be happy with the program. Both SS and SL recommend switching to MadCow/Texas Method after you stop making gains.

I'm doing the same and very happy with the progress.

Post: #286

I did 5/3/1 for around a year 1/2.

One cycle is 4 weeks which includes a reload week at the end.

It's built around the big 4 lifts.

The program is very simple and flexible, that's the great thing about it.

It's for beginners and intermediates and can take you to a good level of strength.

Once you've been training for a while however you get to the point of diminishing returns. And you can't just dial in a program with linear progression and expect to make gains.

So if you've been training for a long time, 5/3/1 is probably not for you.

Post: #287

Bought a bar so I can start doing dead lifts. I already have a Smith machine so I can do squats and such. I been doing p90x for 2 months to get into good enuff shape to start really lifting heavy. Got good results from the p90x foreal, I think I am gonna continue doing it and just add in the heavy lifts to the appropriate day.

Gonna go light on the deadlifts for prally a month until im sure my form is right... fucked my back up lifting a few years ago an that shit hurt for over 6 months.. definitely dont want another set back like that one.

Post: #288

Back and Biceps

A1. Muscle Ups 4x5 BW
A2. Dumbell Rows 8x4 100
A3. One Arm Lat. Pulldowns 8x4 185

B1. Bent Over Rows 8x3 165
B2. Upright Rows 8x3 140

C1. Reverse Flys (Machine) 10x3 180
C2. Dumbell Curls Exhaustionx3 45

Looking forward to the soreness!

Post: #289

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Post: #290

(08-18-2013 03:29 AM)NuMbEr7 Wrote:  My arms are barely growing on SS.

I've been doing it since the end of January and my arms have grown half an inch at most

How consistently have you been doing it, and what are your stats?

Also, how many calories are you eating each day and how many grams of protein? These are two important things I really need to be much more accurate with.

6.5 months is a long time to do SS consistently. If you really are following the program correctly and consistently, you should see a lot of size and strength gains. If you're not getting enough calories though, you wont. Gaining muscle is all about your diet. If you don't get enough calories, your body cant build more muscle.

I'd also alternate weighted dips and weighted chinups at 3x8 on your workout days.

Post: #291

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Post: #292

You've gained a ton of strength and about 20lbs, your arms probably grew a lot you just haven't noticed so much. I can't imagine gaining 20lbs but not any in your arms.

I'd definitely get my diet in check (which is exactly what I need to do) and on Fridays try throwing in 3x8-10 curls and skull crushers.

You may be getting close to the point that you can no longer add weight each workout. If that is the case, jump to Texas Method or MadCow if you want to keep gaining strength. There are a lot of other programs out there as well, but that program is great for strength.

Post: #293

(08-18-2013 10:31 AM)NuMbEr7 Wrote:  

(08-18-2013 05:36 AM)RioNomad Wrote:  How consistently have you been doing it, and what are your stats?

Also, how many calories are you eating each day and how many grams of protein? These are two important things I really need to be much more accurate with.

6.5 months is a long time to do SS consistently. If you really are following the program correctly and consistently, you should see a lot of size and strength gains. If you're not getting enough calories though, you wont. Gaining muscle is all about your diet. If you don't get enough calories, your body cant build more muscle.

I'd also alternate weighted dips and weighted chinups at 3x8 on your workout days.

17 & 6 ft 1.

Starting stats :

Squats - 132 lb
Deadlift - 132 lb
Bench - 66 lb
OHP - 55 lb
Weight - 165 lb

Current Stats :

Squats - 275 lb
Deads - 308 lb
Bench - 155 lb
OHP - 100lb
Chinups- 8/7/6
Weight - 187lb

(Stats all following the SS method i.e. 3x5)

I've been pretty consistent, except for when I skipped 3 weeks over the end of March/ beginning of April, as well as a week last month. Other than that I've missed 1 workout (as an average) per month.

I did change the routine a bit and I currently do squats, deads, bench, OHP, and chinups every workout (with one or two supplementary exercises for arms). What I also did is change the progressive overload to only moving up the weights when I can complete the 3x5 work sets because my gym does not have plates lower than 2,5kg (5,5 lb).

I have noticed mostly a bigger chest and bigger legs but my arms are basically the same.

I think you are right about me not getting enough calories in because I have not been consciously eating more food.

Also think a big problem is the amount of protein I get in.

How big are your arms now?

Post: #294

Also, I wa doing Arnold presses earlier (basically twisting dumbell shoulder press) and got pain in my left shoulder. It doesnt feel like muscular soreness. Should I work through it or rest the joint?

Post: #295

Chest and Triceps

A1. Bench Press 4x4 275
A2. Dips w/ weight 4x6 80

B1. Dumbell Flys 3x6 45
B2. Skull Crushers 3x6 105

C1. Close Hand Pushups 3x8 BW
C2. Machine Pull Downs 3x10 108

Whole thing takes between an hour and 15 to an hour and a half.

Post: #296

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Post: #297

"I have no life and deadlift to ease the pain"

Step 1: deadlift as much as you can in an hour.

Step 2: cry yourself to sleep with a protein shake.

Post: #298

Sounds like a good idea if you want to get a muscle tear

Number7 most guys have that problem on SS, you have to add accesory work for arms. Personally i think you still have a couple of months of linear progress.

Post: #299

I need to start posting up here again; if I post somewhere I'll be more inclined to get my workout in. Started doing CF Football today after several months of just running/bodyweight workouts. Want to put on some muscle.

This time last year I was 170, now I'm down to 155, shit!

SWOD:
bench 3 x 5 162.5#

DWOD:
5 rounds:
squat max reps 155#
7 burpee box jumps (20" box)

37 squat reps completed

Post: #300

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