Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Q&A

Notices

Q&A Questions and answers with some of the top lifters on MAB.

Reply
 
Thread Tools Search this Thread Display Modes
Old 12-23-2013, 08:01 PM   #1191
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100
Activity: 43% Activity: 43% Activity: 43%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,270
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2556458
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 Johnd1985 View Post
Hi BBOD,

I've been training with weights for about 2yrs now, initially for weight loss but for about the last year it is mostly about strength gain (I still have about 20lbs to lose before I want to stop cutting). In that time I have dropped about 50lbs and got my lifts up to the following

Squat - 260lbs
Deadlift - 350lbs
Bench 215lbs
Great work. Well done.

Quote:
In 2014 I want to drop the last 20lbs and really try and push my numbers as high as I can. My goals for the of the year are

Squat - 350lbs
Deadlift - 400lbs
Bench - 275lbs
Good goals. Consider starting up a training log with us and sticking around.

Quote:
My program at the moment is to have a day a week for each of the main lifts (including a day for OHP). I have a set weight I want to work up for a single. So the rep scheme looks like

Reps % (of top set)
10. 20
8. 50
6. 70
4. 80
2. 90
1. 95
1. 100

Then I move on to

5x2 @ 90%, and 6x4 @ 60% (DE)
Looks good. You are getting about 24 working reps in before speed work, and 48 with speed work. I would consider that a good volume for size and strength.

Quote:
I'll then move on to some assistance work for each lift. I then up the weight by 5lbs each workout, if I miss the 100%
I recommend you start to become for intuitive. Then that last heavy single feels manageable, add 5 pounds. "Manageable" means you are confident that if you add 5 pounds next week you could get that too. This is how I trained for 2 years leading up to my big strength run and it packed on strength.

Quote:
Long post I know, but would really appreciate some feedback, thanks
You are doing great...losing weight and building strength. Keep doing what you're doing. The only thing I want you do do with your assistance work, if you're not already doing it, is trying to get every muscle group from head to toe as insanely strong as possible.

Good luck!
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is offline   Reply With Quote


Share with Facebook
Sponsored Links
Old 12-23-2013, 08:13 PM   #1192
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100
Activity: 43% Activity: 43% Activity: 43%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,270
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2556458
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 OHDL View Post
A
Squat
Bench
BB Row
Shrugs
Tris
Bi's

B
Front squat
Press
Dead
Chins
Dips
Abs

Im thinking of alternating these two ABA BAB or perhaps keeping it ABA since deadlifting twice a week could be quite hard to recover from. Im really not sure on the rep ranges, i was thinking ramping 5x5 for the first 3 on each day and 3x8 on the rest. But unsure if thats enough volume.
You don't need a lot orf reps for deads as long as you are hammering your back strength. For squats, bench and press I would consider a 5, 8, 10 scheme (or a 5, 8, 10, 12). Work up to your heavy 5, drop weight slightly, go for 8, drop weight slightly, go for 10, drop weight slightly, go for 12. Make each set AMAP (as many reps as possible), and add weight when you reach your goals for that set.

I like ABA with squats on A days, like:

A - Squats
B - Deads
A - Front Squats

You can finished after deads with 2 sets of power shrugs.

A
Squat
Bench
BB Row
Tris
Bi's or Leg Curl - Alternate
Calves or Abs - Alternate

B
Deadlifts + Power Shrugs
Press
Pull ups or inverted rows
Bi's or Leg Curl - Alternate
Dips
Calves or Abs - Alternate

A
Front Squat
Bench
DB Row
Tris
Bi's or Leg Curl - Alternate
Calves or Abs - Alternate

How does that look?
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is offline   Reply With Quote


1 members found this post helpful.
Share with Facebook
Old 12-23-2013, 08:28 PM   #1193
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100
Activity: 43% Activity: 43% Activity: 43%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,270
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2556458
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 DerrtyDan View Post
Hey BBOD,

One more question, I've decided to switch to a full body strength program using 5/3/1 just to simplify my life. Do you have any tips on programming full body for strength? Wendler likes to use a lot of 5x10 for db bench press and the like. I know you are not a fan of 5x10, so i how would i change this? fewer sets and more reps? thanks again.
I think 5x10 is way too much for deads. For bench and squat I would do 4x8.

If I were running 531 on a fullbody it would look something like this.


Monday
Squat 531
OHP 531
Bench 4x8
Pull Ups or Inverted Rows
Skullcrushers, Dips or Cable Tricep Extensions
Calves or Abs - Alternate (Optional)


Wednesday
Deadlift 531
Low Rack Pull and Power Shrug Combo
Curls or Chins 4-5 x 10
Skullcrushers, Dips or Cable Tricep Extensions
Leg Curls 4-5 x 10
Calves or Abs - Alternate (Optional)


Friday
Bench Press 531
Squats 4x8
OHP 4x8
Barbell Rows
Skullcrushers, Dips or Cable Tricep Extensions
Calves or Abs - Alternate (Optional)

Monday and Friday are going to be beat downs.

There are many ways to structure a 531 fullbody. One of my main focuses is to amp up the back and tricep work.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is offline   Reply With Quote


Share with Facebook
Old 12-23-2013, 09:41 PM   #1194
DerrtyDan
DerrtyDan
has no status.
Junior Member
Points: 10, Level: 1 Points: 10, Level: 1 Points: 10, Level: 1
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Dec 2013
Posts: 4
Reputation: 10
DerrtyDan is off to a bad start
Default

Quote:
Originally Posted by BendtheBar View Post
I think 5x10 is way too much for deads. For bench and squat I would do 4x8.

If I were running 531 on a fullbody it would look something like this.


Monday
Squat 531
OHP 531
Bench 4x8
Pull Ups or Inverted Rows
Skullcrushers, Dips or Cable Tricep Extensions
Calves or Abs - Alternate (Optional)


Wednesday
Deadlift 531
Low Rack Pull and Power Shrug Combo
Curls or Chins 4-5 x 10
Skullcrushers, Dips or Cable Tricep Extensions
Leg Curls 4-5 x 10
Calves or Abs - Alternate (Optional)


Friday
Bench Press 531
Squats 4x8
OHP 4x8
Barbell Rows
Skullcrushers, Dips or Cable Tricep Extensions
Calves or Abs - Alternate (Optional)

Monday and Friday are going to be beat downs.

There are many ways to structure a 531 fullbody. One of my main focuses is to amp up the back and tricep work.

Thanks BBOD. I'm going to switch over to this my next training session.
DerrtyDan is offline   Reply With Quote


Share with Facebook
Old 12-24-2013, 09:31 AM   #1195
OHDL
OHDL
Wants more milk!
Senior Member
Max Brawn
Points: 4,114, Level: 40 Points: 4,114, Level: 40 Points: 4,114, Level: 40
Activity: 23% Activity: 23% Activity: 23%
 
OHDL's Avatar
 

Join Date: Mar 2013
Location: Ireland
Posts: 1,227
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Milk
My Mood: Tired
Reputation: 82555
OHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beast
Default

Quote:
Originally Posted by BendtheBar View Post
You don't need a lot orf reps for deads as long as you are hammering your back strength. For squats, bench and press I would consider a 5, 8, 10 scheme (or a 5, 8, 10, 12). Work up to your heavy 5, drop weight slightly, go for 8, drop weight slightly, go for 10, drop weight slightly, go for 12. Make each set AMAP (as many reps as possible), and add weight when you reach your goals for that set.

I like ABA with squats on A days, like:

A - Squats
B - Deads
A - Front Squats

You can finished after deads with 2 sets of power shrugs.

A
Squat
Bench
BB Row
Tris
Bi's or Leg Curl - Alternate
Calves or Abs - Alternate

B
Deadlifts + Power Shrugs
Press
Pull ups or inverted rows
Bi's or Leg Curl - Alternate
Dips
Calves or Abs - Alternate

A
Front Squat
Bench
DB Row
Tris
Bi's or Leg Curl - Alternate
Calves or Abs - Alternate

How does that look?
That looks great ! Thanks a lot Steve. For deadlifts would you recommend something like this? Or something else?
http://muscleandbrawn.com/3-week-dea...mass-strength/

I plan on using this for the 2014 transformation contest, thanks a lot. Could you point me to where i can make a donation to the site? I cant give that much buts its been a major help to me and i feel i need to give back !
__________________
"Take the risk of thinking for yourself, much more happiness, truth, beauty, and wisdom will come to you that way."

- Christopher Hitchens

Last edited by OHDL; 12-24-2013 at 09:35 AM.
OHDL is offline   Reply With Quote


Share with Facebook
Old 12-25-2013, 01:28 PM   #1196
nihilist
nihilist
has no status.
Junior Member
New Brawn
Points: 541, Level: 10 Points: 541, Level: 10 Points: 541, Level: 10
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Oct 2013
Posts: 15
Reputation: 410
nihilist is off to a good startnihilist is off to a good startnihilist is off to a good startnihilist is off to a good startnihilist is off to a good start
Default Density and Strength 4 day split

Hi Steve,
I'm thinking about starting your D&S 4 day split, but i'm a little confused because i'm 100% natural, and from other information i've seen recently, someone who is a natural lifter should be working each body part at least twice a week for optimal gains. Apparently any muscle worked should be fully recovered after 48 hours, so training, chest for instance, once a week would not be optimal. What's your take on this?
I've recently tried a full body routine, but it doesn't suit me, because as johnny candito says, it's better to do deads and squats on their own day separate from bench to help with focus.
My routine at the moment is like this:

Monday

Bench Heavy 10x3 (80k-176lbs)
One arm Dumbbell Rows
Standing OHP
Chest/Triceps Dips

Tuesday

Squats Heavy (110k-242lbs)
Deficit/Romanian Deadlifts (135k-297lbs)
Neutral close grip weighted pull-ups
Heavy Barbell Curls 10x3
Ab rollers
Planks

Wednesday Rest

Thursday Rest

Friday

Bench 5x5-10 (75k-165lbs) Drop to 55k-121lbs for 1x15-20
Pull-ups Weighted/Bodyweight
Standing Behind the neck press
Chest/Triceps dips

Saturday

Deadlifts 5x5 (155k-341lbs)
Paused Squats (90k-198lbs)
Neutral close grip pull-ups 5x20
Heavy Barbell curls
Ab rollers
Planks

Sunday Rest

I'm 45yrs old and 82k/180lbs. Been lifting for 2 years , but only 1 year properly with big compound movements.
I've been getting good gains with squats, OHP and deads, just ok with bench.
I don't like long waiting times between sets, so short rest periods suit me.
If you could clear up the confusion i have about natural lifting and body part training frequency, that would be really appreciated, as i really like the look of this program. Thanks, mark
nihilist is offline   Reply With Quote


Share with Facebook
Old 12-25-2013, 02:03 PM   #1197
Kian19870
Kian19870
has no status.
Member
New Brawn
Points: 67, Level: 1 Points: 67, Level: 1 Points: 67, Level: 1
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Dec 2013
Location: Ireland
Posts: 33
Training Exp: 2 years
Training Type: Powerlifting
Fav Exercise: Deadlift
Reputation: 210
Kian19870 is new to the forumKian19870 is new to the forumKian19870 is new to the forum
Default

Quote:
Originally Posted by BendtheBar View Post
Just know that squats are almost always weaker than deadlifts.



Can you post where your squat numbers were exactly one year ago today. Find an old training log. I like to look at exact numbers.



Post a video if you can, maybe I can point out a few things.



What is your current height, weight and age? And where was your weight exactly one year ago?

And tell me how many calories and grams of protein you intake minimum each day.
Thanks Steve, my squat max a year ago was 275lbs (so literally has not moved although tech has improved and can now hit proper depth) but with very bad tech and a tad high. My weight then was about 155lbs.

My current weight is 151lbs, Im 5'9 and 26 (I dropped some weight for a meet a few months ago, gained strength despite the weight drop). Currently bulking on 3000 cals and taking in about 110g-120g protein a day, maybe more but I just make sure I get a minimum of 100g and stop counting after that

I tried posting a link to a youtube vid but it wont let me until I have a certain amount of posts

Thanks for taking the time to help me Steve.
__________________
Bench: 90kg / 200lbs Goal: 102.5kg / 225lbs
Squat: 125kg / 275lbs Goal: 140kg / 315lbs
Deadlift: 195kg / 430lbs Goal: 200kg / 441lbs

Last edited by Kian19870; 12-25-2013 at 02:10 PM. Reason: Forgot info
Kian19870 is offline   Reply With Quote


1 members found this post helpful.
Share with Facebook
Old 12-27-2013, 10:10 AM   #1198
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100
Activity: 43% Activity: 43% Activity: 43%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,270
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2556458
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 OHDL View Post
That looks great ! Thanks a lot Steve. For deadlifts would you recommend something like this? Or something else?
http://muscleandbrawn.com/3-week-dea...mass-strength/

I plan on using this for the 2014 transformation contest, thanks a lot. Could you point me to where i can make a donation to the site? I cant give that much buts its been a major help to me and i feel i need to give back !
That's one of my favorite deadlift approaches. Definitely give it a try if it appeals to you.

As far as donating, just supporting the site helps. Thanks!
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is offline   Reply With Quote


Share with Facebook
Old 12-27-2013, 10:19 AM   #1199
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100
Activity: 43% Activity: 43% Activity: 43%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,270
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2556458
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 nihilist View Post
Hi Steve,
I'm thinking about starting your D&S 4 day split, but i'm a little confused because i'm 100% natural, and from other information i've seen recently, someone who is a natural lifter should be working each body part at least twice a week for optimal gains.
Ignore that. Do the workout that appeals to you. Optimal might mean a 1% boost, and over the course of 3-5 years it won't matter. Trust me, 98% of the natural success stories I do weren't using full body workouts.

At 45, the extra rest for the joints isn't a bad thing either.

I made all my gains on splits. Didn't switch over until 2008. That was after 21 years.

Optimal rarely means a big difference, especially if someone is consistent.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is offline   Reply With Quote


Share with Facebook
Old 12-27-2013, 10:22 AM   #1200
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100
Activity: 43% Activity: 43% Activity: 43%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,270
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2556458
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 Kian19870 View Post

I tried posting a link to a youtube vid but it wont let me until I have a certain amount of posts

Thanks for taking the time to help me Steve.
I raised your post count. You should now be able to post videos.

Thanks!
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is offline   Reply With Quote


Share with Facebook
Reply

Bookmarks


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 06:37 AM.


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