Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > General Fitness & Health
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

General Fitness & Health Discuss general fitness. conditioning and health topics.

Reply
 
Thread Tools Search this Thread Display Modes
Old 01-17-2012, 09:59 AM   #21
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,937
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by gaspers04 View Post
I totally agree Brother. Either way Ill have to work with or around the injury. My ego wants to load the bar, I know better now. I should have listened.
I really don't want to see you doing any benches without a slingshot, or something supportive.

Back to bodybuilding, if you want a crazy little dip into the shock pool, try German Volume Training. Very moderate weight, rest pause, and brutal.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Sponsored Links
Old 01-17-2012, 10:42 AM   #22
BigJosh
Senior Member
Max Brawn
Points: 11,344, Level: 70 Points: 11,344, Level: 70 Points: 11,344, Level: 70
Activity: 17% Activity: 17% Activity: 17%
 
BigJosh's Avatar
 

Join Date: Mar 2011
Location: Central California
Posts: 4,066
Training Exp: 7-8 years
Training Type: Fullbody
Fav Exercise: Bench Press and Curls Bro
Fav Supp: Opti-Men Multi Vit
Reputation: 241059
BigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master memberBigJosh is a master member
Default

If you haven't ever tried it, a traditional 4 day split may be an option for you.
Something like:
Chest/biceps
Quads/hams/abs(core,lowerback,whatever)
Shoulders/tris
Back/calves/abs(core,lowerback,whatever)
BigJosh is online now   Reply With Quote
Old 01-17-2012, 11:25 AM   #23
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default

Quote:
Originally Posted by gaspers04 View Post
When it comes to powerlifting I feel that I am pretty knowledgeable, I managed a 450 bench, 805 rack pull and a 605 box squat with no gear or training partners.
Awesome numbers Gasp.

I did something similar when I injured my hamstring a few years back. I was pretty much at the point you are, sick of injuries and just tired of risking a pulled/strained muscle on a weekly basis. So I looked up the work of Casey Butt and talked to him a little on email, we hammered out a plan. The plan was a basic full body three times a week, however the few words of caution he gave me were to stick to the higher rep ranges. He said that should I stick to higher rep ranges and timed sets, as in 10 reps+, the contrast between that and my PL background should spur on new growth without exposing my body to the type of weights that would risk injury. The plan worked and I spent the next 2-3 years working out like that, pretty much until I arrived here on M&B last year. This was a typical week back then:

Monday - Heavy 3 minutes rest between sets - 3 x 10

Bench Press
Squats
Bent Rows
Seated Press
RDL
Curl

Wednesday - Light 1 minute rest between sets - 3-4 x 15

Pullovers
Flies
DB Rows
DB Laterals
Leg Extensions
Leg Curls
Curls
Extensions

Friday - Medium 2 minute rest between sets - 3 x 12

Standing Press
Chins
Deadlift
DB Bench
Curl
Dips

Within a month or two the results were surprising. Increased mass and definition. This may have been due to a number of reasons but it was working. After a month or two I began to expand the routine out and add lighter exercises to the heavy day. Soon after that I added exercises to the other days. Pretty soon I was doing upwards of 40-50 work sets in each session all completed within the hour! My work capacity was skyhigh and it was full on bodybuilder type training. The weekly volume was staggering by anyone's standards. I really enjoyed this, it felt good and I looked about as 'pretty' as I ever have.

Casey Butt has a bunch of articles/information so there's plenty you can read into to if you'd like.

Good luck with whatever you choose!

Last edited by Fazc; 01-17-2012 at 11:28 AM.
Fazc is offline   Reply With Quote
Old 01-17-2012, 02:46 PM   #24
TitanCT
Manlet of Malice
Max Brawn
Points: 10,355, Level: 67 Points: 10,355, Level: 67 Points: 10,355, Level: 67
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Aug 2010
Location: CT
Posts: 1,415
Reputation: 110787
TitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master memberTitanCT is a master member
Default

Gaspers. First find someone who knows ART and have them help you heal. Take a rest week, and during that week read up on mountain dog. I truly think youd lke it. It mixes all kinds of things together.
TitanCT is offline   Reply With Quote
Old 01-17-2012, 05:51 PM   #25
5kgLifter
Kettlebells' Angel !!!!
Max Brawn
Points: 23,645, Level: 94 Points: 23,645, Level: 94 Points: 23,645, Level: 94
Activity: 11% Activity: 11% Activity: 11%
 
5kgLifter's Avatar
 

Join Date: Dec 2010
Posts: 13,927
Training Type: Other
Reputation: 646483
5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!
Default

My input with the shoulder, try not to place chest, shoulders and triceps on the same day since all place stress on the shoulders and may exacerbate any shoulder condition further.

Shoulders and triceps can work, though you can also split them to different ends of the day if time permits...which is what a lifter did but I can't remember the guys name (it's mentioned in the book Beyond Bodybuilding).
__________________
36.5 kg /80.3 lb Middle-Finger DL (right hand)...
5kgLifter is offline   Reply With Quote
Old 01-17-2012, 06:15 PM   #26
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 

Join Date: Jul 2011
Posts: 7,606
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default

I gave you a suggestion based on your bodybuilding wishes. But knowing that you've spent so much time on building up your strength levels, I'd probably just continue with that and focus on the squat and dead for a while and rehab the shoulder. In other words, lift like a powerlifter for your lower and posterior, and lift like a bodybuilder for your upper. Then if you decide that bodybuilding is your gig it's easy enough to switch over.
Off Road is offline   Reply With Quote
Old 01-17-2012, 08:43 PM   #27
gaspers04
Senior Member
Max Brawn
Points: 17,264, Level: 83 Points: 17,264, Level: 83 Points: 17,264, Level: 83
Activity: 3% Activity: 3% Activity: 3%
 
gaspers04's Avatar
 

Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,499
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
Reputation: 186096
gaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master member
Default

I would like to thank everyone for their input. Hopefully tomorrow I can respond a little more in depth. G'Nite all!
__________________



Supplements
M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
gaspers04 is online now   Reply With Quote
Reply

Bookmarks

Tags
advice, gasper


Similar Threads
Thread Thread Starter Forum Replies Last Post
Need some advice Iron Addict Muscle Building and Bodybuilding 8 03-17-2011 08:07 AM
Desperated need some advice Seppe Muscle Building and Bodybuilding 31 01-26-2011 03:42 PM
PMing for Advice BendtheBar Forum Rules 7 11-14-2010 12:37 AM
Would Like Some advice on this MMA Max Powerlifting & Strength Training 6 10-11-2010 06:13 PM
Asking Some Advice for a good friend who needs some damn advice MMA Max Muscle Building and Bodybuilding 7 05-07-2010 04:27 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 02:25 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.