YB
BannerBanner

strength training for BBers

Author
Robert
Pro-Member
  • Total Posts : 2464
  • Reward points: 4532
  • Joined: 2002/06/04 16:08:03
  • Location: Chester - England
  • Status: offline
2003/10/30 11:12:42 (permalink)
0
USA DEALS

strength training for BBers

the routine i am following at the moment is awesome imo, i was so so sos so sick and tired of trying to get the **perfect** routine [V] that i just thought, fcuk this, back to basics. and i like it. [^][^][^][^][^][^][^]

a while ago i posted my latest routine, which i now intend to follow to the day i die to be honest it hasn't made my strength go up by miles, progress has beeen made for sure, but not in leaps and bounds. but in size, and i mean mean rock solid muscle, i have put on 10lbs in about two months @ the same bf%. [155-165lbs].

when i started, i was only interested in strength, but the progress i've made is enough to keep me happy and the knock on effect is i'm getting bigger, noticeably in just two months. AND contary to what i told Jonny5 a while ago, even though i dropped biceps curls etc in this routine, they look bigger and are stronger. so thanks matey. i may become a bber after all. [^]

my routine looks like this [diet is high protien with lots of veg, although admittedly very little friut].

all exersizes are @ 90-95% of 1rm, or plian old body weight

monday: warm up 10 mins punch bag+stretch
deadlift OR sldl: 15sets 1-2reps
cv for 30 mins

tuesday: warm up 10 mins punch bag+stretch
bench and dips: 10sets 1rep on bench then 2 sets dips till failure
cv for 30mins

wednesday: warm up 10 mins punch bag+stretch
farmers walk and clean+press: 5sets20meters then 10sets 1rep

thurs: warm up 10 mins punch bag+stretch
chins and pullups: 5sets to failure on both
cv for 30mins

friday: warm up 10 mins punch bag+stretch
squat: 15sets 1 rep
cv for 30mins

all done with a 6day/week martial arts program and weekend activities such as hill walking/kayaking/climbing etc etc

just wanted to let you know how i was doing with my routine [^]

rob


#1

13 Replies Related Threads

    USA DEALS
    Dano
    Universe Member
    • Total Posts : 348
    • Reward points: 4666
    • Joined: 2002/03/29 17:54:05
    • Location: USA
    • Status: offline
    RE: strength training for BBers 2003/10/30 11:49:39 (permalink)
    0
    Good to hear Robert that its working for you. The hardest part is just breaking the thought in your mind that low reps dont build muscle. In order for these low volume and low rep routines to work it requires true HARD work. You cant just go through the motions like a high volume routine. You have to be 110% focused and willing to push yourself HARD. Too many people try these routines and just pump out their final set as if it were their warmup set and they wonder why they see no gains from it.

    On your DL, Squat, and Bench when you do 10-15 sets how many sets do you do with your maximum weight for that day?

    On your Chins unless you cant get 5 reps i would add weight and do 5x5.

    Overall nice work and keep it up.
    #2
    DerMalePhonkMann
    Pro-Member
    • Total Posts : 1224
    • Reward points: 4448
    • Joined: 2002/07/16 09:57:54
    • Location: Derby
    • Status: offline
    RE: strength training for BBers 2003/10/30 15:07:05 (permalink)
    0
    Are they progressively heavier singles? Because wont doing singles with 95% of max straight out have a high risk of injury?
    #3
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: strength training for BBers 2003/10/30 17:12:14 (permalink)
    0
    pusha, i don't understand what you mean??


    >>how come your so light, and saying your muscular *muscular/sp*, you must be really slim @ 165lbs<< meaning my bodyweight or the weight i use at the gym. and if you read my post i don't belive i said i was muscular?! are you tellign me that because i'm 165lbs and not 200+ like a lot of the people on here that i'm not muscular! i can say what i like thanks.

    is this sarcasam/insult, if it is i don't ubderstand it or see the need for it. if not then thanks, i think.

    my dumb bells are 37.5kg each, is that a problem??

    i like chining at bodyweight and my back gets enough of a tw@ting on deadlifting day. [tellthe truth i feel big and hard because i'm the only one at my gym that can wide grip chin for 15ish reps at a time].

    DMPM, no thier not heavier singles, i just go at it until my spotter decides that i can do it anymore safely and then i take off about 10kg a time until i've done my 15sets. i am very aware of injury, and i don't want one. so i try to be as careful as i can.

    rob
    #4
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: strength training for BBers 2003/10/31 15:10:13 (permalink)
    0
    pusha:

    erm, still not quite sure what your getting at.. but,

    as far as i am aware the "greek god" body type was 6ft tall, atheletic, about 180lbs and low bf. and seeing as i am 5ft7" tall, atheletic, about 165lbs and low bf% i think i am right to say that. if you were passing me a compliment and i took it the wrong way, [because i didn't understand it] then thanks, i am sorry.

    but as i still absolutely no idea what you mean by the statement..

    quote:
    How come your so light, and saying your muscuar. You must be really slim @165lbs



    i took it originally to mean i was too skinny to be a "greek god" type. if that is the way you feel then thats your opinion and i will accept that you hold that, but i belive that i have the body type of one. [i dont care if that sounds big headed]. IMO at 5'7" tall anything more than 190lbs makes you look like a freak. and i don't want that. and yes, i am very slim. 30" waist.

    thanks for the comment about the chins, TBH i am only good at them because i used to do pressups, pullups and situps every day since i was 15-18y/o, before i got educated here that is.

    rob

    p.s. what are your stats??
    #5
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: strength training for BBers 2003/10/31 15:12:34 (permalink)
    0
    no the punch bag doesn't tiere me out on the warmup, i don't go all out on it like i would on a cv session, its a warm up after all.
    #6
    DerMalePhonkMann
    Pro-Member
    • Total Posts : 1224
    • Reward points: 4448
    • Joined: 2002/07/16 09:57:54
    • Location: Derby
    • Status: offline
    RE: strength training for BBers 2003/10/31 15:18:43 (permalink)
    0
    quote:
    Originally posted by Robert

    DMPM, no thier not heavier singles, i just go at it until my spotter decides that i can do it anymore safely and then i take off about 10kg a time until i've done my 15sets. i am very aware of injury, and i don't want one. so i try to be as careful as i can.

    So do you warm up first or just start ripping the heavy weights?
    #7
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: strength training for BBers 2003/10/31 15:26:06 (permalink)
    0
    DMPM:

    i do one set of 3 reps @50-70% of 1RM, then just hit the singles. i am aware thats its not exactaly conventional, or deemed safe by most, but i am very careful always. and my spotter is very good at pointing out bad form.

    rob

    #8
    DerMalePhonkMann
    Pro-Member
    • Total Posts : 1224
    • Reward points: 4448
    • Joined: 2002/07/16 09:57:54
    • Location: Derby
    • Status: offline
    RE: strength training for BBers 2003/10/31 15:40:46 (permalink)
    0
    Cool. Just asking.
    #9
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: strength training for BBers 2003/10/31 16:21:22 (permalink)
    0
    thats ok, what type of training do youdo matey, bb/oly/pl or strength?

    rob

    and what does DerMalePhonkMan mean?/where did you get it?
    #10
    DerMalePhonkMann
    Pro-Member
    • Total Posts : 1224
    • Reward points: 4448
    • Joined: 2002/07/16 09:57:54
    • Location: Derby
    • Status: offline
    RE: strength training for BBers 2003/11/01 16:03:06 (permalink)
    0
    BB training. I'm getting more and more interested in strength stuff though. I'll be getting stuck into odd object lifting when I get back to home and have the materials.

    Hahaha. Ummm... my name comes from an old German techno tune. I use a lot of electronic music boards, so when I joined here I kept the same name.
    #11
    Boxer
    Pro-Member
    • Total Posts : 2333
    • Reward points: 7996
    • Joined: 2003/03/07 03:37:50
    • Location: United Kingdom
    • Status: offline
    RE: strength training for BBers 2003/11/01 19:17:27 (permalink)
    0
    DerMalePhonkmann you've got mail.
    #12
    bluenun
    Universe Member
    • Total Posts : 287
    • Reward points: 10026
    • Joined: 2002/02/05 20:57:40
    • Location: England
    • Status: offline
    RE: strength training for BBers 2003/11/01 22:42:52 (permalink)
    0
    10lbs of rock solid muscle in 10 weeks is good going Robert, Well done.
    Whats your diet like?
    As a matter of interest do you have any pics you can post?
    #13
    DerMalePhonkMann
    Pro-Member
    • Total Posts : 1224
    • Reward points: 4448
    • Joined: 2002/07/16 09:57:54
    • Location: Derby
    • Status: offline
    RE: strength training for BBers 2003/11/03 09:41:41 (permalink)
    0
    quote:
    Originally posted by pusha

    DMPM are you in2 music production?

    Not really, although I have played around with my mates stuff back home. He's recently been signed to Derrick May's label, Transmat.
    #14
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5