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 Celestial Traveler
Random Observer
 
Registered: 03/04/11
Posts: 6,540
Loc: Idaho
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 Powerlifters please help? 
#14840463 - 07/28/11 08:58 PM (1 year, 9 months ago) |
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I have a few questions and need help so please contribute what you can or want.
First of all, I was probably my strongest I've ever been in January. Ever since then it's been a steady decline in strength ever since, even though I've been working out just as hard. In fact, I'd been working out so hard and seeing no results (but not working too hard) to the point where about a month ago I pretty much just said fuck it and stopped giving a shit about how much I could lift and started toning, doing more isolation workouts, cardio, etc and just stopped doing that level of lifting. I still do squats, but I haven't been squatting heavy, just like 205 and doing 3 burnout sets with that. I was benching 315 in January and now I can probably barely hit 275. I've also been deadlifting, but like squats I've just been doing burnout sets, except with two plates.
- Can anybody give me a good bulking program that ACTUALLY WORKS(ED) for them? Ive found a few bulking programs online but most of them aren't as strenuous as what I've been doing (or was doing before a month ago) and they all focused a lot on core stuff (squat, deadlift, power cleans, etc) but didn't have enough isolation work it felt like. My own workouts I've created for myself (which I've always used my own plans) tend to have this problem too - so after a bulking phase I'll have a big body but proportionally small arms, etc. I'd like a plan that still blasts my core, bench, power lifts, etc. but doesn't ignore my bis, tris, etc too much. And I don't necessarily care about bulking, but I want to get stronger and max out more weight, and I assume the two USUALLY come hand in hand.
- Also any tips to boost my testosterone without steroids? Like vitamins and stuff? I think my testosterone has been lowered from smoking weed every day (quit for two months at the beginning of May, then started back up at the beginning of July, now I'm quitting again though). I know my sex drive has decreased since then and maybe the weed has contributed to my muscle loss and plateau. Will my testosterone eventually recover and is there any way to speed it up? I know Zinc helps...what else?
I had a few other questions I planned on asking and I might remember them later...anyways feel free to answer what you can.
Thanks
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fngbronco
Monkey Man
Registered: 09/27/10
Posts: 2,851
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#1 better nutrition. In January you were eating more, I'm 100% sure of this, and you need to eat more. Bump up the carve and protein supplements.
#2 cut down on your rep range and lift heavier. Push harder and go up in weight. I hit 315 for a 1RM in bench 1.5 years after I'd quit lifting. Go for strength and use rest days.
Eat better don't worry about supplementing anything except maybe amino acids. Eat 2 extra meals a day of 2-400 calorie doseage, predominantly carbs and protein.
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I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need.
Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not. -fngbronco
Pill Divider Agar Tek
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indica
Registered: 08/17/05
Posts: 15,257
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Re: Powerlifters please help? [Re: fngbronco]
#14841687 - 07/29/11 01:49 AM (1 year, 9 months ago) |
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agree with above. eat more, and when you think you can't eat any more, eat more again. you need to be eating pretty much any oppurtunity you can get.
another method you could try is backloading, i have been doing it (albeit half-heartedly) and I am growing pretty quickly doing it, basically it's no carbs (at all) on rest days, then on training day after training have 60-90g maltodextrin (pretty much pure carbs) with your protein, it creates a huge insulin spike in your body which is anabolic as fuck, and you will grow, and stay lean.
you live on a high protein, high-fat diet whilst doing this, look it up, worth trying.
change your rep ranges, switch up your training, take a break from heavy lifting and do lighter stuff. do some research. strength workout is good, but like you after a while i got tired of being disproportionate so started doing some extra leg/arm/body isolations but not before i had gained strength in all departments. i did however notice that as soon as i started fuckign with my program adding in 'unnecessary' exercises, my heavy lifting suffered a little bit.
just do your research, man. there are a heap of links in the powerlifting thread on the first page to everything you'll need, including a link to arnold schwarzenegger's 'Encyclopedia of bodybuilding' which is all written in incredibly simple terms (think, it's gotta be able to be understood by body builders lol) and is all broken down to individual body parts and prgorams you might want to do if that's your thing
good luck
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fngbronco
Monkey Man
Registered: 09/27/10
Posts: 2,851
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Re: Powerlifters please help? [Re: indica]
#14841800 - 07/29/11 02:16 AM (1 year, 9 months ago) |
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Also, proper form!!! Work on form
--------------------
I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need.
Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not. -fngbronco
Pill Divider Agar Tek
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indica
Registered: 08/17/05
Posts: 15,257
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Re: Powerlifters please help? [Re: fngbronco]
#14841857 - 07/29/11 02:34 AM (1 year, 9 months ago) |
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 erm... yes... good form!
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fngbronco
Monkey Man
Registered: 09/27/10
Posts: 2,851
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Re: Powerlifters please help? [Re: indica]
#14841894 - 07/29/11 02:44 AM (1 year, 9 months ago) |
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Lol it doesn't escape you indica, it'll be a shadow demon til you do it lmao. Just don't want you guys to get hurt especially with the gains/strength you've built.
--------------------
I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need.
Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not. -fngbronco
Pill Divider Agar Tek
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indica
Registered: 08/17/05
Posts: 15,257
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Re: Powerlifters please help? [Re: fngbronco]
#14841920 - 07/29/11 02:48 AM (1 year, 9 months ago) |
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oh no for sure i was agreeing with you... don't worry, something i plan on fixing!! deinfately can't pass up on form
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Jufin
Computer killed the greyhound
Registered: 03/31/08
Posts: 3,301
Loc: Australia
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Re: Powerlifters please help? [Re: indica]
#14842250 - 07/29/11 04:45 AM (1 year, 9 months ago) |
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Good form ol' chap!
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Celestial Traveler
Random Observer
Registered: 03/04/11
Posts: 6,540
Loc: Idaho
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Re: Powerlifters please help? [Re: indica]
#14843979 - 07/29/11 04:11 PM (1 year, 9 months ago) |
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Quote:
indica said:
agree with above. eat more, and when you think you can't eat any more, eat more again. you need to be eating pretty much any oppurtunity you can get.
another method you could try is backloading, i have been doing it (albeit half-heartedly) and I am growing pretty quickly doing it, basically it's no carbs (at all) on rest days, then on training day after training have 60-90g maltodextrin (pretty much pure carbs) with your protein, it creates a huge insulin spike in your body which is anabolic as fuck, and you will grow, and stay lean.
you live on a high protein, high-fat diet whilst doing this, look it up, worth trying.
change your rep ranges, switch up your training, take a break from heavy lifting and do lighter stuff. do some research. strength workout is good, but like you after a while i got tired of being disproportionate so started doing some extra leg/arm/body isolations but not before i had gained strength in all departments. i did however notice that as soon as i started fuckign with my program adding in 'unnecessary' exercises, my heavy lifting suffered a little bit.
just do your research, man. there are a heap of links in the powerlifting thread on the first page to everything you'll need, including a link to arnold schwarzenegger's 'Encyclopedia of bodybuilding' which is all written in incredibly simple terms (think, it's gotta be able to be understood by body builders lol) and is all broken down to individual body parts and prgorams you might want to do if that's your thing
good luck
Thanks, this was pretty helpful. I already take 60g of simple carbs after every workout though, AND I still have some carbs on rest days. Thanks for the advice
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 dshow
Nomad
Registered: 01/22/09
Posts: 5,255
Last seen: 1 year, 5 months
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Once your done in this other type of workout. Say 1-3 months.. Go back to what you were doing. Chances are you will be a little weak at first but then you will overcome even your best in jan.
Another thing if you work as hard as you can like lift as heavy as possible. Well that usually cant be sustained week to week. You really do have to take a week to rest. Meaning less weight. has to be done.
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