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lucky579
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Idea for new gym regimen

I've been working out for 4 years now, everything from billstarr, rippetoes, to what the big gym guys tell me, and then what I think I should do.

Rippetoes/billstarr worked great for me when I lived in the dorms and could eat as much food as I could. Otherwise I can't eat enough to not lose weight on these intense programs. I actually get depressed due to overtraining. It was amazing how strong I was though.

So I composed a push/pull routine
Monday: bench, squats, military
Tuesday: Bent over row, chin ups, curls, shrugs
Thursday: Incline bench, flies, closegrip, rear laterals, front laterals
Fridays: Single arm row, pullups, traps

One week I do heavy, example tomorrow I bench 225x6, the following week I do 210x10, as my hypothetical max increases each week.

Now I was thinking for my next routine, keep the same push/pull idea, but lets say I can bench 135 18 times, then next week bench 135 25 times, then the next week jump up to 185 and not move up to 225 until I can do 185 25 times.

Any benefits or drawbacks? TIA

Info on body type:
Before working out 6'0 123lbs
Currently 6'0 175lbs 10% bf
Waist size 29, wrist 6.5 ankles 7
Pure ectomorph, I eat 6 clean meals a day approx 3500-4000 calories/day (to keep the muscle I have), and doughnuts, cookies, ice cream, pizza inbetween meals (in hopes to gain fat/bulk) approx 1000-1500 calories/day


Goal: Isn't to be super strong, but to look big. I had a guy tell me bodybuilders aren't strong they just look strong, he was a bodybuilder for 4 years where he competed, and told me he never lifted more than 25lb on single arm curls/it was all about intensity and correct form. He also tried to get me on steroids, but I'm only 21 and if I'm going to use roids I want to wait until Im atleast 25.
Old 07-27-2009, 02:16 AM lucky579 is offline  
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Coqui
 
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You need to add deadlifts in on that.

Monday is the only day where you have more compunds than isolations. That also needs to change.

You want a body builder physique, you're going to have to get stronger first.

Regarding steroids, I wouldn't even think about it until you had at least 5-10 years of hardcore lifting underneath your belt.

You also need to adjust your diet. If you need junk food to get to 5000 calories, then you're not eating right.

What are your macro nutrients like in your diet? At 175, if you really, want to get a body builder physique, you should be consuming at least 263g of protein.
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Old 07-27-2009, 05:51 AM Coqui is offline  
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s0me0nesmind1
 
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Please stop with the internet language of bodybuilding retards who think the only drastic success comes with Starting Strength / Only compound lifts. It really is old and stale.

Also, getting 5000 calories a day through wholesome foods isn't exactly as easy of a task as you are putting. Why do you think weight gainers are such a big product?
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Old 07-27-2009, 06:21 AM s0me0nesmind1 is offline  
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Coqui
 
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Quote:
Originally Posted by s0me0nesmind1 View Post
Please stop with the internet language of bodybuilding retards who think the only drastic success comes with Starting Strength / Only compound lifts. It really is old and stale.

Also, getting 5000 calories a day through wholesome foods isn't exactly as easy of a task as you are putting. Why do you think weight gainers are such a big product?

I never said he had to use one of those premade programs. And until you can provide me with actual research that says you can get better gains doing isolation movements than compound movements, I'm still going to advise compund movements. No matter how draconian you think they are......they still work better.

And I said he needs to get his nutrients from stuff that isn't junk food. I never said he couldn't use weight gainers. What's better? 3 slices of cheese pizza or a shake consisting of a whole banana, chopped almonds, olive oil, whey protein, other berries, and dextrose? Personally if I'm trying to put on muscle mass, I'd rather take a shake with a shit ton of protein as opposed to just a shit ton of saturated fat.
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Old 07-27-2009, 06:58 AM Coqui is offline  
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Artesial
 
Quote:
Originally Posted by s0me0nesmind1 View Post
Please stop with the internet language of bodybuilding retards who think the only drastic success comes with Starting Strength / Only compound lifts. It really is old and stale.

Also, getting 5000 calories a day through wholesome foods isn't exactly as easy of a task as you are putting. Why do you think weight gainers are such a big product?

It's not the only way but it is proven to be one of the best and efficient ways that is taught by some of the best weightlifting coaches. Your argument is like saying, "Why should I listen to my professor in class, I know more!" Sure there may be better ways in some areas but overall strength, it's hard to beat compound lifts.
Old 07-27-2009, 07:15 AM Artesial is offline  
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Artesial
 
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I never said he had to use one of those premade programs. And until you can provide me with actual research that says you can get better gains doing isolation movements than compound movements, I'm still going to advise compund movements. No matter how draconian you think they are......they still work better.

He'll never be able to produce that because it's been proven by many that isolation blows compared to compound.
Old 07-27-2009, 07:17 AM Artesial is offline  
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s0me0nesmind1
 
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Originally Posted by Artesial View Post
It's not the only way but it is proven to be one of the best and efficient ways that is taught by some of the best weightlifting coaches. Your argument is like saying, "Why should I listen to my professor in class, I know more!" Sure there may be better ways in some areas but overall strength, it's hard to beat compound lifts.

There's a lot of reasons. I'm not going to elaborate too much, but mostly because the OP has some experience under his belt. He's not benching 65lb's. I wasn't even arguing what the OP should do other than considering not listening to the internet fucktards who constantly preach Mark Rippetoe's Starting Strength 24/7
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Old 07-27-2009, 07:19 AM s0me0nesmind1 is offline  
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wilse
 
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Quote:
Originally Posted by s0me0nesmind1 View Post
There's a lot of reasons. I'm not going to elaborate too much, but mostly because the OP has some experience under his belt. He's not benching 65lb's. I wasn't even arguing what the OP should do other than considering not listening to the internet fucktards who constantly preach Mark Rippetoe's Starting Strength 24/7

suggest something better then
i think people that automatically discount rippetoes because it is popular or beginner are doing themselves a disservice

discount something because it sucks - rippetoe's doesn't suck
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Old 07-27-2009, 07:23 AM wilse is offline  
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Cannonbear
 
id be interested in hearing about a new gym routine too.
Old 07-27-2009, 07:23 AM Cannonbear is offline  
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Artesial
 
Quote:
Originally Posted by s0me0nesmind1 View Post
There's a lot of reasons. I'm not going to elaborate too much, but mostly because the OP has some experience under his belt. He's not benching 65lb's. I wasn't even arguing what the OP should do other than considering not listening to the internet fucktards who constantly preach Mark Rippetoe's Starting Strength 24/7

So far I've seen zero helpful advice from you, yet you bash other "fucktards" as you put it for preaching Starting Strength.

Guess what? It works, that's why people recommend it. When I starting to plateau in my bench I started Starting Strength for a 3rd time and it increased my bench.
Old 07-27-2009, 07:28 AM Artesial is offline  
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Coqui
 
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Quote:
Originally Posted by s0me0nesmind1 View Post
There's a lot of reasons. I'm not going to elaborate too much, but mostly because the OP has some experience under his belt. He's not benching 65lb's. I wasn't even arguing what the OP should do other than considering not listening to the internet fucktards who constantly preach Mark Rippetoe's Starting Strength 24/7

No offense, but then you didn't even need to post what you posted in this thread. Not once did I say he needed to do Starting Strength. I simply said he needed more compound lifts. You also misread my post about his diet.
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Old 07-27-2009, 08:01 AM Coqui is offline  
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lucky579
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I understand the importance of compound lifts for things like sports. My core gets huge from doing deallift, and squats, I get a 'hogan hump' where my 4 upper abs stick out further than my chest.

And like I said I can't eat enough with a rippetoes type program, I didn't start gaining mass until I cut out the intense squat everyday ass to grass, deadlift to my knees shake.

Its not that I'm being lazy, just being realistic.

293g protein/day
ground turkey, chicken breast, or ground beef with every meal, 1 53g protein shake after gym.
Old 07-27-2009, 10:02 AM lucky579 is offline  
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Coqui
 
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I understand the importance of compound lifts for things like sports. My core gets huge from doing deallift, and squats, I get a 'hogan hump' where my 4 upper abs stick out further than my chest.

And like I said I can't eat enough with a rippetoes type program, I didn't start gaining mass until I cut out the intense squat everyday ass to grass, deadlift to my knees shake.

Its not that I'm being lazy, just being realistic.

293g protein/day
ground turkey, chicken breast, or ground beef with every meal, 1 53g protein shake after gym.

Post an example of an entire day's diet please.
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Old 07-27-2009, 10:49 AM Coqui is offline  
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Please stop with the internet language of bodybuilding retards who think the only drastic success comes with Starting Strength / Only compound lifts. It really is old and stale.

Truth hurts, dude.

Let's use bench press as an example.

So you've stalled on your bench press. You've reached a plateau. Shit. What next? You can try a lot of things. You can do skull crushers day in and day out because you triceps aren't strong enough. You can do some chest flies to get your chest muscles a little bit bigger. Hell you could do cable push downs to work your triceps and chest at the same time. Next week comes along and you give it another shot....and you miss it. You wonder why. You're targeting areas of your body that need work, obviously, but there's something missing.

Oh, let's think about this a second: doing isolation exercises do not translate back to compound movements! That's why! At what part of a bench press do you do a chest fly or a close grip push down with cable resistance? Where in the lift do you use a skull crusher like movement? Again: YOU DON'T.

But if you want to get your bench press up, there are several motions that are demanding of all of the same muscles that you use in a bench press that work them out in such a fashion that WILL translate back. You're having trouble at the mid point on your bench? Do a one- or two-board press. Your shoulders are keeping you back? Do overhead presses, a similar movement, only overhead. Your triceps are having trouble locking out? Slap some weight on your body and do some chest/tricep dips, or target it even closer with 3 or 4 board presses.

What do all of those things have in common? They are all pressing motions that can be practiced in similar fashions to the bench press. And what else? They target specific areas in different ways that not only lead to muscle growth, but overall strength and development...because they train the body to work together! Isolations movements are mainly a waste of time.

Mark Rippetoe might not have said to specifically do those exercises in any of his routines, but I'm damned sure he would suggest them.

Last edited by mainbrotha; 07-27-2009 at 06:43 PM..
Old 07-27-2009, 06:33 PM mainbrotha is offline  
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lucky579
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Thanks guys, but I was looking for feedback on the question.

My diet is in order, sleeping is good, and I understand the use of compound movements. Strength is not synonymous with size either.

I was just curious if I would lose size if I switch to doing 25 reps, then increasing weight 20% til I can do 25 reps, then increasing another 20%.
Old 07-29-2009, 01:36 PM lucky579 is offline  
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