[M40CCA]

Originally Posted by mpawood

Squats, deadlift and rows one day. Squats, chest press and shoulder press next time. Squats are great for more than just legs. All you need is an Olympic bar, weights and a bench. Add in curls, pull ups, press ups where you want.

Chest press and shoulders on same day is putting too much strain on your front deltoid as your already hitting these with bench press mate

Ideally you need to split the days you train these two

[M40CCA]

This is what heavy deadlifts, rack pulls and rows will get you teaston

[teaston]

Originally Posted by M40CCA

This is what heavy deadlifts, rack pulls and rows will get you teaston

Big shoulders!!

[M40CCA]

Originally Posted by teaston

Big shoulders!!

Do you do any clean and press mate?
Builds the shoulders and rear delts in no time!

[teaston]

Originally Posted by M40CCA

Do you do any clean and press mate?
Builds the shoulders and rear delts in no time!

I don't have a barbell yet, so no I haven't.

[M40CCA]

Originally Posted by teaston

I don't have a barbell yet, so no I haven't.

Takes some practise to perform properly mate you are probably best of starting with just cleans to get used to them then move on to the pressing
Once you crack it mate get ready for massive gains

[rich100]

Originally Posted by M40CCA

Takes some practise to perform properly mate you are probably best of starting with just cleans to get used to them then move on to the pressing
Once you crack it mate get ready for massive gains

M4CCA I have been doing weights for some years now mainly to kind of supplement my running. I'm not lifting particularly heavy stuff at the moment but enough to have got me into a reasonable shape. Up to now I've been doing moderate rates but with lots of reps.


What's the best thing to do to progress for example with a bench press? I can probably press about 70kg at the moment which for me is doable but challenging. Is it best to stack on a bit more and lower the reps? Also how frequently should I be increasing the weight in order to progress.

Not really looking to bulk up massively but would just like to be challenging myself a bit more and perhaps increase size a bit.

[teaston]

Originally Posted by rich100

M4CCA I have been doing weights for some years now mainly to kind of supplement my running. I'm not lifting particularly heavy stuff at the moment but enough to have got me into a reasonable shape. Up to now I've been doing moderate rates but with lots of reps.


What's the best thing to do to progress for example with a bench press? I can probably press about 70kg at the moment which for me is doable but challenging. Is it best to stack on a bit more and lower the reps? Also how frequently should I be increasing the weight in order to progress.

Not really looking to bulk up massively but would just like to be challenging myself a bit more and perhaps increase size a bit.

4 sets of 6-8 reps and you should fail to complete the last set, if you can complete it then you need more weight.

Also important to train whole body, as the more muscles you train, the more growth hormone your body produces.

Also do you have enough protein? Should consume between 1.5-2 grams per kg of body weight per day.

[rich100]

Thanks Teaston.

I do a range of weights working different muscle groups but nothing much scientific about it really. I'm aware that its probably better to work different muscle groups but possibly I bit like yourself time is often at a bit of a premium.

I think I've plateaued somewhat so probably just need to adjust as you've suggested above.

In terms of the protein, very likely not, I used to take protein shakes after workouts but haven't done so for a while so think I need to address that again as well.

How's yours going now?

[AlfaM]

Originally Posted by M40CCA

This is what heavy deadlifts, rack pulls and rows will get you teaston

+ test, dbol and deca...

[M40CCA]

Originally Posted by rich100

M4CCA I have been doing weights for some years now mainly to kind of supplement my running. I'm not lifting particularly heavy stuff at the moment but enough to have got me into a reasonable shape. Up to now I've been doing moderate rates but with lots of reps.


What's the best thing to do to progress for example with a bench press? I can probably press about 70kg at the moment which for me is doable but challenging. Is it best to stack on a bit more and lower the reps? Also how frequently should I be increasing the weight in order to progress.

Not really looking to bulk up massively but would just like to be challenging myself a bit more and perhaps increase size a bit.

Like teaston said 6 reps is ideal, also if you want to increase your strength you could mix up your training for a couple of weeks and drop down to 3 reps look to just complete your last rep do 3x3 then 1x rep with 2.5kg more doesn't matter if you don't complete the rep it's just getting your muscle fibres used to the weight. You could also try static holds where for example say you can bench 70kg put on 80kg and just take it off the pegs and hold it at the starting position for 5 secs then re rack it, won't feel like your doing anything but again it's getting your body used to the extra weight

Stick to heavy compound movements when strength training
Bench press
Clean and press
Back squats
Deadlifts

The minor muscle categories will still be getting hit and vitally having a needed rest

To increase bench press try to work on your triceps as well then are the main stabilisers for the lift the chest is where the power comes from
Take your grip to the centre of the bar so both hands are 3" apart them press like you would a bench press keeping your elbows tight in you won't be able to do a lot of weight to begin with but you will be solely hitting the triceps

Also try doing some static floor movements e.g bench press from the floor, so lay on the floor prop up the bar on the sides so the bar is starting from you chest then up in explosive press and slow as you can back down this trains your inner lower chest fibres which in turn will help a lot with the sticking point on the normal bench press at the bottom

Sorry for rambling on

[M40CCA]

Originally Posted by Random75

+ test, dbol and deca...

Never touched a steroid in my life mate
Just hard work ,the right diet and rest gets you where you want

[rich100]

Originally Posted by M40CCA

Like teaston said 6 reps is ideal, also if you want to increase your strength you could mix up your training for a couple of weeks and drop down to 3 reps look to just complete your last rep do 3x3 then 1x rep with 2.5kg more doesn't matter if you don't complete the rep it's just getting your muscle fibres used to the weight. You could also try static holds where for example say you can bench 70kg put on 80kg and just take it off the pegs and hold it at the starting position for 5 secs then re rack it, won't feel like your doing anything but again it's getting your body used to the extra weight

Stick to heavy compound movements when strength training
Bench press
Clean and press
Back squats
Deadlifts

The minor muscle categories will still be getting hit and vitally having a needed rest

To increase bench press try to work on your triceps as well then are the main stabilisers for the lift the chest is where the power comes from
Take your grip to the centre of the bar so both hands are 3" apart them press like you would a bench press keeping your elbows tight in you won't be able to do a lot of weight to begin with but you will be solely hitting the triceps

Also try doing some static floor movements e.g bench press from the floor, so lay on the floor prop up the bar on the sides so the bar is starting from you chest then up in explosive press and slow as you can back down this trains your inner lower chest fibres which in turn will help a lot with the sticking point on the normal bench press at the bottom

Sorry for rambling on

Not at all, thanks very much for providing such an informative response. There are some really helpful ideas there.

Will give these ideas a try next time i'm in the gym.

[teaston]

Originally Posted by rich100

Thanks Teaston.

I do a range of weights working different muscle groups but nothing much scientific about it really. I'm aware that its probably better to work different muscle groups but possibly I bit like yourself time is often at a bit of a premium.

I think I've plateaued somewhat so probably just need to adjust as you've suggested above.

In terms of the protein, very likely not, I used to take protein shakes after workouts but haven't done so for a while so think I need to address that again as well.

How's yours going now?

Definitely get some whey protein, under £12 for 1kg from myprotein with the current discount code:

http://www.myprotein.com/sports-nutr.../10530943.html

Also their protein cookies (I recommend the white chocolate almond):

http://www.myprotein.com/sports-nutr.../10530674.html

And brownies are nice too:

http://www.myprotein.com/sports-nutr.../11094927.html

Also get some creatine, it's cheap as chips & has made a huge improvement to my strength! Noticed a change after 1 week and by 3 weeks I was lifting so much more!

http://www.myprotein.com/sports-nutr.../10530050.html

[rich100]

Originally Posted by teaston

Definitely get some whey protein, under £12 for 1kg from myprotein with the current discount code:

http://www.myprotein.com/sports-nutr.../10530943.html

Also their protein cookies (I recommend the white chocolate almond):

http://www.myprotein.com/sports-nutr.../10530674.html

And brownies are nice too:

http://www.myprotein.com/sports-nutr.../11094927.html

Also get some creatine, it's cheap as chips & has made a huge improvement to my strength! Noticed a change after 1 week and by 3 weeks I was lifting so much more!

http://www.myprotein.com/sports-nutr.../10530050.html

That's great, thanks

[M40CCA]

Originally Posted by rich100

That's great, thanks

Like teaston says get on the creatine massive strength and increase I muscle you do hold a bit more water with it so will give your muscle that full look

[M40CCA]

Also form is important and "mind to muscle" try to connect your mind with the muscle you are working and eliminate using others by keeping focused on that muscle keeping your body as still as possible. You see people in the gym throwing there body all over especially when training arms and most of the time are training their back not biceps haha

[teaston]

Also rest time i think is the main thing that has made me grow so quick!

45-60 secs between sets for isolation exercises.

60-90 secs for compound exercises.

When I was going to the gym I used to go minutes between sets and saw much slower gains.

[M40CCA]

Originally Posted by teaston

Also rest time i think is the main thing that has made me grow so quick!

45-60 secs between sets for isolation exercises.

60-90 secs for compound exercises.

When I was going to the gym I used to go minutes between sets and saw much slower gains.

You got it mate less rest keeps the muscles from cooling down too much, keeps them ready for the next lift also tears more smaller fibres!!

[rich100]

Originally Posted by M40CCA

Also form is important and "mind to muscle" try to connect your mind with the muscle you are working and eliminate using others by keeping focused on that muscle keeping your body as still as possible. You see people in the gym throwing there body all over especially when training arms and most of the time are training their back not biceps haha

Yeah this is really key and something that I learned the importance of some while ago.

I see a lot of guys doing some quite strange looking things and which to me are likely going my to result in an injury. I saw someone today letting a bar bell above his head, quite a big weight but he seemed to be quite badly arching his back to lift it and just looked like a recipe for an injury.

tried a couple of things you / teaston mentioned earlier higher weight lower reps, felt like I'd worked hard at the end of it.

[JustChris]

Originally Posted by M40CCA

This is what heavy deadlifts, rack pulls and rows will get you teaston

F2X and F3X seats are out then!

[JustChris]

On the supplement side of things I tried and dropped ZMA after a couple of months. The results for me where phenominal, probably associated with some of my quickest advances, slept like a baby and felt so much stronger. ..... however the unacceptable side effect for me was the quite common acne outburst Shame as I was very impressed with the results. Currently I go only with protein and creatine.

Just sharing in case you were considering also. Enjoying this thread and just started another 13 weeks of PT at my local place.