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BendtheBar 03-26-2012 12:07 PM

Advanced Bodybuilding & Adaptability
A quote from an advanced bodybuilder...


Since my legs are my strong point, I train them only once a week which usually falls on Wednesdays. The workout is rather basic, 10-12 sets of squats with some good mornings and calf raises.
"Only" 10-12 sets of squats. I bet every one of them is ball-busting brutal. I'm sure if I asked him, he would say he's also not very strong and doesn't train for strength. Then I would find out his squats sets are all with 375+ pounds...

Just remember boys and girls...when listening to an advanced lifter, "easy" and "light" aren't generally easy or light.

/The end.

BendtheBar 03-26-2012 12:18 PM

Here's his deadlift day:


Sundays are solely dedicated to the deadlift, 10 sets x 4. I always try to be beat the previous week maximum weight. Currently I am lifting around 495lbs.

During the breaks I add some direct arm work, my favorite exercises are pull ups and Zottman curls for biceps, decline close grip bench and rope extensions for the triceps.
10 x 4 with 495 pounds. But he doesn't train for strength ;)

BendtheBar 03-26-2012 12:21 PM

He goes on:


I have tried the traditional splits and always felt I was undertraining.

BendtheBar 03-26-2012 12:25 PM



Building a great physique should not be complicated (please note, I did not say it is easy). Most trainees overcomplicate things by following high-volume routines with countless exercises, which only lead to frustration.

This is not necessary! If you master the following five exercises and work on them diligently, in conjunction with a well planned diet, you will make amazing progress.
He goes on to list:

Deadlifts, squats, incline bench or dips, rows and pullups and overhead presses.

BendtheBar 03-26-2012 12:34 PM

I like this guy:


You need pulling exercises. In fact most trainees are not evenly balanced (overdeveloped chest) that they should do 3 sets of pulling for every set of pressing.

BendtheBar 03-26-2012 12:36 PM



I feel if natural bodybuilders (beginners or not) focus on these five exercises, they would make a lot more progress than simply copying the latest Flex routine. If you can incline press your body weight, squat twice your weight and deadlift 2.5 times your weight, you have a solid base to build on. For women, its about 2/3rds of the above.
I am not the only lunatic in lifting. I like people who agree with me!

BendtheBar 03-26-2012 12:43 PM



Lifting heavy is a must for any natural trainee, whether he is dieting or bulking.
Modeling pic. All I could find of his physique.

Fazc 03-26-2012 12:46 PM

Good thread, good stuff Btb.

BendtheBar 03-26-2012 12:47 PM

On building while staying lean:


Instead, try “culking”. Bulk sensibly for 2 weeks, lower your calories for 2 weeks, repeat.

Rich Knapp 03-26-2012 12:58 PM

Can you post his name so we can check out his history and credentials?

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