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XUL
OTD Janitor



Registered: 03/16/05
Posts: 28,261
Loc: America
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STRENGTH TRAINING
#14387599 - 05/02/11 09:35 AM (12 years, 9 months ago) |
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YES!
I have been doing hypertrophy programs with reps that range from 3-25 and it was fun but I was essentially only getting leaner and just a tiny bit bigger and stronger. At the end of my hypertrophy phases I weighed 182 pounds.
I started strength training last week and now I weight 189 pounds!! I feel AMAZING. Last summer when I did strength training I pushed my body weight all the way to 200 pounds. I am shooting for 210 this summer!!! My squats are at 260 pounds which is a giant leap for me since the last time I strength trained. I admit my bench is not too impressive (160) but I can work on it.
my sets and reps for my current wave loading strength training are.
6,1,6,1,10,15. The last 1 being the heaviest lift.
I already look bigger and stronger and I have about 10 more weeks of strength training ahead of me, then one more hypertrophy phase then the BIG strength training phase with wave loading. sets and reps of
3,2,1,3,2,1. The last 1 being the heaviest lift. GOd..... I CANT WAIT!
I know my squat will be over 300 for sure!
Edited by XUL (05/02/11 09:43 AM)
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Wizzy
In Tha Hizzy


Registered: 11/09/10
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Re: STRENGTH TRAINING [Re: XUL]
#14387602 - 05/02/11 09:37 AM (12 years, 9 months ago) |
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I envy you man, what I wouldn't give to weigh 180+
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XUL
OTD Janitor



Registered: 03/16/05
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Re: STRENGTH TRAINING [Re: Wizzy]
#14387610 - 05/02/11 09:40 AM (12 years, 9 months ago) |
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Quote:
Wizzy said: I envy you man, what I wouldn't give to weigh 180+
You are a skinny guy I am guessing? You can do it.
I used to be 6'2 135 pounds when I started lifting.
It takes alot of time and discpipline. and hey! you get to eat just about anything you want!! =)
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PreparationH
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Registered: 03/28/05
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Re: STRENGTH TRAINING [Re: XUL]
#14387625 - 05/02/11 09:48 AM (12 years, 9 months ago) |
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Nice, eat healthy and lift heavy objects it works 
2 years ago I was 5'8140 pounds, after 2 years of lifting and eating right I'm still 5"8 but now 155 pounds and look and feel better
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Wizzy
In Tha Hizzy


Registered: 11/09/10
Posts: 852
Loc: Void Center
Last seen: 11 years, 3 months
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Man I worked so hard for a couple of years to build up some size, my body got really really super toned but I still keep the same scrawny frame and unless I take off my shirt, I look like a twig.
The most I think I have EVER weighed in my life was 150 and that was at a time when I was working out every single day multiple times, drinking protein shakes, etc. But if I am not actively doing everything in my power to gain weight and stuffing food down my throat to the point of being bloated all the time, I lost weight for no reason.
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Blindtheeye
All Seeing Nothing


Registered: 10/03/10
Posts: 2,573
Loc: TX
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Re: STRENGTH TRAINING [Re: Wizzy]
#14387756 - 05/02/11 10:20 AM (12 years, 9 months ago) |
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I started 2 years ago in August at 6'-1" 160 now Im at 195lbs and getting pretty damn cut. It feels fuckin great to lift man in fact at this point im pretty much addicted to it.
I go at least 3 times a week but for the first solid year I was working out religiously 5 times a week. Eating right is important too. It took me a while to find my stride with my diet.
I too started out really weak! I hit 315 2 times on bench a while back which is a huge jump from struggling with a quarter plate on each side 2 years ago lol
-------------------- A great truth cannot be communicated, it must be realized.
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d33p
Welcome to Violence

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i've been busy and wasen't able to reply to your last PM, sorry
Have you been doing the isometric work I recommended? Has it helped at all? It annoys me that you're still having trouble with bench. You should post a video of you benching. How much are doing for BOR and deads now and how does it feel? Still getting should discomfort on one side? How do you deal with stalled weight progression in your routine?
And I'm still skeptical of the efficacy of complicated routines. Glad you're really happy about lifting though.
-------------------- I'm a nihilist. Lets be friends. bang bang
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XUL
OTD Janitor



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Re: STRENGTH TRAINING [Re: d33p]
#14393639 - 05/03/11 09:48 AM (12 years, 9 months ago) |
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Quote:
d33p said: i've been busy and wasen't able to reply to your last PM, sorry
Have you been doing the isometric work I recommended? Has it helped at all? It annoys me that you're still having trouble with bench. You should post a video of you benching. How much are doing for BOR and deads now and how does it feel? Still getting should discomfort on one side? How do you deal with stalled weight progression in your routine?
And I'm still skeptical of the efficacy of complicated routines. Glad you're really happy about lifting though.
Yes I have been doing the isometric work. I hold the top pushup position, I hold the pushup position (elbows at 90 degrees), I hold as long as I can on a deadhang, I hold top pullup position (with chin at bar), and I hold top millitary press position. I do alot of these for supersets or on my days off of lifting. They really do help.
I think I would like to send a video to you so you can critique me. The thing is I think that the video would be most beneficial if my shirt was off so that you could see exactly how my shoulder and peck are moving. I could probably use my friends bench and video tape it.
Ill see what I can do.
Thanks for the active concern D33p. It means alot.
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Champion des Champignons
long standing member;)

Registered: 07/26/00
Posts: 2,680
Loc: Alba
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Re: STRENGTH TRAINING [Re: XUL]
#14396253 - 05/03/11 07:26 PM (12 years, 9 months ago) |
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lifting heavy shit for fun is da bomb fo sho. I've really let my lifting go this year, haven't trained more than twice in the last month, and that was just military press. I was going to squat tonight..... but then I didn't. It is sooooo easy to not train. It's literally effortless. I need some incentive... tree fiddy x 10 squat tomorrow or A_S can post my noods.
-------------------- --------------------------------------------------- hmmm........
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Blindtheeye
All Seeing Nothing


Registered: 10/03/10
Posts: 2,573
Loc: TX
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I'm so addicted to lifting I literaly need it or I start to lose my shit. People think we lift weights so we can rip someones head off. But we lift so WE DONT rip someones head off!
-------------------- A great truth cannot be communicated, it must be realized.
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dshow
Nomad



Registered: 01/22/09
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I started power lifting in october. Im doing fuckin greaat.
I used to do higher reps, lower weight. and now i look back and say fuck that. powerlifting is badass.
Back/bicep day (3 exercises) - deadlift-pullups-row-chinups or bar curls.
chest/tri/shoulder day (4 exercises) - bench-incline bench or flys- military press-dips or close bench.
Legs/core work day (3 exercises)- squats-leg press (on smith machine where my back is on the ground, so its almost a true press)- pulling a truck (we pull one across the parking lot.
its pretty simple and works great. Ive seen huge gains. Id say the most important thing to do is deadlifts. If your not doing them OP, add it!
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XUL
OTD Janitor



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Re: STRENGTH TRAINING [Re: dshow]
#14397245 - 05/03/11 10:21 PM (12 years, 9 months ago) |
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Quote:
dshow said: I started power lifting in october. Im doing fuckin greaat.
I used to do higher reps, lower weight. and now i look back and say fuck that. powerlifting is badass.
Back/bicep day (3 exercises) - deadlift-pullups-row-chinups or bar curls.
chest/tri/shoulder day (4 exercises) - bench-incline bench or flys- military press-dips or close bench.
Legs/core work day (3 exercises)- squats-leg press (on smith machine where my back is on the ground, so its almost a true press)- pulling a truck (we pull one across the parking lot.
its pretty simple and works great. Ive seen huge gains. Id say the most important thing to do is deadlifts. If your not doing them OP, add it!
I agree. Deadlifts are extremely important. Especially for growth.
Although I disagree when you say fuck light weights. I too like lifting heavy weights but its true that high reps and medium reps compliment low reps and vise versa.
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PreparationH
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Re: STRENGTH TRAINING [Re: XUL]
#14397283 - 05/03/11 10:26 PM (12 years, 9 months ago) |
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I just mix it up, lift heavy a lot, then have that day where you endurance train and lift a lower weight a ton of times.
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Blindtheeye
All Seeing Nothing


Registered: 10/03/10
Posts: 2,573
Loc: TX
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I try to pyramid for the most part but every now and then I give myself just a taste of weights that are way out of my league so to speak. I find this gives me an idea of where I'm at and where I want to be, and what its gunna take to get there
-------------------- A great truth cannot be communicated, it must be realized.
Edited by Blindtheeye (05/03/11 10:30 PM)
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juanjoasdf
Stranger
Registered: 04/25/11
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Strength training is the bomb. The exercise of the future.
Check out these two books that changed my whole perception of strength training. - The four hour body (Tim Ferris) - Strength for life (Shawn Phillips)
Back in the days (I've been on and off for 15 years), it was very difficult and demanding to be a bodybuilder. But now a days things have changed enormously. A lot of lessons have been learnt.
For me its all about balancing the equation between time/energy invested into the sport and benefits obtained. It turns out that strength traning has very high diminishing returns. People often overtrain, get too obsessed in the suplement industry, invest too much thought etc... When you invest too much of your energy in the sport you get frustrated because of the results.
My routine for diet and exercise has never been more comfortable. A three day split for 30 minutes at home. And for suplementation I just take two super delicious protein shakes a day in between meals.
One practice that I am loving for its results is intermittent fasting, where I fast for 24hours 2-4 times a month. The fast has a wide range of benefits; increase protein uptake, anabolic rebound, fights downregulation of protein synthesis, regular detoxification, clear head, keeps fat off. The fasting discipline is not recomended for eveyone, becuase most people will suffer through it rather than enjoy it for its super range of benefits. Check out eat, fast, eat.
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PreparationH
apply daily


Registered: 03/28/05
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You're fasting? No thanks I don't want to go into survival mode, that makes zero sense.
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