from your experiences

Gsus · 12-12-2005, 02:54 AM

from your experiences whats exercise gain u muscle in the least about of time i know it varies from person to person

**b-boy** · 12-12-2005, 03:19 PM

Quote:

Originally Posted by Gsus

from your experiences whats exercise gain u muscle in the least about of time i know it varies from person to person

heavy incline barbell bench, deadlifts(or barbell bent rows), squats, and heavy barbell military presses. o yea and weighted pullups for back width!

**A.FreeRadical** · 12-12-2005, 04:51 PM

Quote:

Originally Posted by b-boy

heavy incline barbell bench, deadlifts(or barbell bent rows), squats, and heavy barbell military presses. o yea and weighted pullups for back width!

The above (plus squats and DB bench presses) will keep the testosterone flowing and help you build strength and muscle. Cycle this with a higher reps and moderate weights using isolation exercises. Add good clean nutritional diet and get plenty of rest.

If you are not in condition and/or new to weight training, then start with a stabilization and a conditioning program before moving to the above.

*

**b-boy** · 12-12-2005, 05:53 PM

Quote:

Originally Posted by A.FreeRadical

. Cycle this with a higher reps and moderate weights using isolation exercises.
*

could you explain your reasoning for this statement??? I totally disagree! maybe for a seasoned bodybuilder looking to improve on some weak points. I think you should go heavy compound excersises balls to the wall just a few times a week, and do this for a while, then take a few days off from the gym, go back and have fun in the gym for a another week, maybe experiment with some new movements, then its back balls to the wall heavy compound movements, no need for any isolation excersise for a loooooonnnnnggg time!

no offense just my little ol opinion!

**A.FreeRadical** · 12-12-2005, 10:21 PM

Quote:

Originally Posted by b-boy

could you explain your reasoning for this statement??? I totally disagree! maybe for a seasoned bodybuilder looking to improve on some weak points.

I didn't give time frames, but it is good periodize your workout every so many weeks (depending on the individual, age, experience, etc.) by changing your sets/weight/reps schemes. The cycle would include a stabilization period (high reps/lower weight), hypertrophy (medium reps/ medium high weight) period and a strength improvement period (Low reps, very high weight), then repeat. How long each of these periods is, would depend on the individual. Your balls to the wall approach is a recipe for burnout. If someone is using steroids, this may take a much longer time, but I don't think this is the case with the Gsus, given his question.

I would be interested to hear other opinions on this matter.

*

**Grunt76** · 12-13-2005, 02:45 AM

Yeh b-boy.

1. Deadlift.
2. Squat.
3. Flat Bench.
4. Bent-over Rows.
5. Upright rows.

**DarkFalcon** · 12-13-2005, 04:46 AM

Quote:

Originally Posted by ss01

Yeh b-boy.

1. Deadlift.
2. Squat.
3. Flat Bench.
4. Bent-over Rows.
5. Upright rows.

Don't forget to work your calves!!

Beelzebub · 12-13-2005, 01:13 PM

Quote:

Originally Posted by A.FreeRadical

I didn't give time frames, but it is good periodize your workout every so many weeks (depending on the individual, age, experience, etc.) by changing your sets/weight/reps schemes. The cycle would include a stabilization period (high reps/lower weight), hypertrophy (medium reps/ medium high weight) period and a strength improvement period (Low reps, very high weight), then repeat. How long each of these periods is, would depend on the individual. Your balls to the wall approach is a recipe for burnout. If someone is using steroids, this may take a much longer time, but I don't think this is the case with the Gsus, given his question.

I would be interested to hear other opinions on this matter.

*

i'm with ya. can't go heavy all the time, especially 'a few times a week'. even on anabolics, your muscle may be ready for the load, but generally not joints, ligaments, and tendons. if you don't get injured, you'll burnout...unless you have superior genetics, like ronnie for instance.

as for the original question, for me:
deadlifts
flat barbell bench
heavy barbell rows
squats
CGBP

make sure to eat enough though, otherwise you won't see shit.

**b-boy** · 12-13-2005, 03:23 PM

heres an example, lets take a teen bodybuilding show, most of the thickest teen bodybuilders that i have met got that size from their high school football program (if they have a good strength coach) and they lift heavy compound excersises three days a week. If I can find a pic of me when i was about 23yrs old i will post it, i was still doing my highschool football lifting routine, never done curls or anything but bench or incline, squats, bent barbell rows, weighted pullups, and military press, with some deadlifting here and there, I actually dieted down while still lifting like this and the separation in my back (pic is a back double bi) is mind blowing.
well i found it, now lets see if i can upload it?

**b-boy** · 12-13-2005, 03:29 PM

now i don't really understand this burnout thing that keeps coming up! if you get burned out by lifting 2 or three days a week, one or two heavy set per bodypart, then you need to stop lifting right now and go take up basket weaving, NOTHING in life is easy and you will have to bust your ass for everything you get in this world, soooooo GO HEAVY OR GO HOME!
O yea i was completely natural at this time, i didn't go to the dark side till the age of 30! this pic i was about 23 i think it was shortly after i got out of the army!

Beelzebub · 12-13-2005, 04:54 PM

perhaps you're one of those 'exception to the rule' gifted guys. i know for me when i tried to train heavy more than once a week, i got injured numerous times (mostly chest). since i cut back on frequency of heavy lifting, i'm stronger and larger than ever. does this mean i should undergo basket weave training? i don't think so. knowing your limits is a useful tool. there's no one size fits all bro, i'm sorry you think so.

as for your example with teenage bb'ing. most of us are not teenagers and don't have the ability to recover that fast as a teenager. true, i did gain a considerable amount of mass in high school but to try and reapply those principles i used then to nowadays would more assuredly be overtraining.

JMO, i could be wrong.

Beelzebub · 12-13-2005, 05:01 PM

BTW, that's a great pic. have any updated ones?

**b-boy** · 12-13-2005, 05:17 PM

Quote:

Originally Posted by Beelzebub

perhaps you're one of those 'exception to the rule' gifted guys. i know for me when i tried to train heavy more than once a week, i got injured numerous times (mostly chest). since i cut back on frequency of heavy lifting, i'm stronger and larger than ever. does this mean i should undergo basket weave training? i don't think so. knowing your limits is a useful tool. there's no one size fits all bro, i'm sorry you think so.

as for your example with teenage bb'ing. most of us are not teenagers and don't have the ability to recover that fast as a teenager. true, i did gain a considerable amount of mass in high school but to try and reapply those principles i used then to nowadays would more assuredly be overtraining.

JMO, i could be wrong.

beelzebub did you use to hurt your chest bench pressing? its easy to do if form is not real good, not saying yours isn't but i have a tendency to explode to much at the bottom going back up when the pressure is taken off the chest and shoulders then all of a sudden bam your exploding upward and i tend to tear rotator cuff that way, more of a slower movement at the bottom has saved me from that injury. im a BIG believer in dante's system (doggcrapp) and by always increasing your strength you will become bigger, i always go heavy for whatever rep scheme im aiming at and always try and increase that poundage for the same reps or more the next time i hit that excersise, so im constantly getting stronger and getting bigger! now you can not do this forever as everyone knows but over time you will become much much stronger, and guess what much bigger, your body has to increase muscle size to adjust to the heavyier poundage being placed upon muscle week after week! so this is more in the line with what i was trying to say! and as regard to highschool I did far less volume in high school than i do now except when i started doggrapp training which i pretty much went back to how i use to work out in high school, as a running back i was the strongest guy on my football team and we had one hell of a team, state runner up my junior year and state champs my senior year.

Beelzebub · 12-13-2005, 06:31 PM

yes, i injured my chest both times through flat bench. i've recently adjusted to more of a PL'ing program, so arching has become second nature and the problem hasn't returned. most likely it was from flared elbows anyway.

as for DC, i've recently started reading his principles and they do seem rather interesting. if i had read your post a little closer, i would have noticed it right away. i may give them a try when this program ends just for curiosity. if nothing else, it'll be new and fun to try it out.

**powerman2000** · 12-13-2005, 06:47 PM

Quote:

Originally Posted by Gsus

from your experiences whats exercise gain u muscle in the least about of time i know it varies from person to person

Squats and DL

Most any heavy compound exercise will do the trick.

Food is more important, imho.

**EME** · 12-13-2005, 08:48 PM

Some of the best size gains I ever made were during a summer break in college when I did nothing but:

Flat Bench Press
Deadlifts
Squats

3 days per week.

I gained about 15-20 pounds that summer, and I was strong as Hell! :nosthumbs

- EME

**Trick D** · 12-14-2005, 12:07 AM

Quote:

Originally Posted by b-boy

heres an example, lets take a teen bodybuilding show, most of the thickest teen bodybuilders that i have met got that size from their high school football program (if they have a good strength coach) and they lift heavy compound excersises three days a week. If I can find a pic of me when i was about 23yrs old i will post it, i was still doing my highschool football lifting routine, never done curls or anything but bench or incline, squats, bent barbell rows, weighted pullups, and military press, with some deadlifting here and there, I actually dieted down while still lifting like this and the separation in my back (pic is a back double bi) is mind blowing.
well i found it, now lets see if i can upload it?

Remind me of Flex wheeler in the early 90's... except you probably don't have oil in the rear delts... Serious serious back!

12-12-2005, 02:54 AM	#1
Gsus Amateur Join Date: Oct 2005 Posts: 43 Recipes: 0 Rep Power: 0	from your experiences from your experiences whats exercise gain u muscle in the least about of time i know it varies from person to person

12-13-2005, 04:54 PM	#11
Beelzebub Amateur Join Date: Dec 2005 Location: richmond, va Posts: 47 Recipes: 0 Rep Power: 0	perhaps you're one of those 'exception to the rule' gifted guys. i know for me when i tried to train heavy more than once a week, i got injured numerous times (mostly chest). since i cut back on frequency of heavy lifting, i'm stronger and larger than ever. does this mean i should undergo basket weave training? i don't think so. knowing your limits is a useful tool. there's no one size fits all bro, i'm sorry you think so. as for your example with teenage bb'ing. most of us are not teenagers and don't have the ability to recover that fast as a teenager. true, i did gain a considerable amount of mass in high school but to try and reapply those principles i used then to nowadays would more assuredly be overtraining. JMO, i could be wrong. __________________ I will not tiptoe through life quietly so that I can arrive safely at death.

12-13-2005, 05:01 PM	#12
Beelzebub Amateur Join Date: Dec 2005 Location: richmond, va Posts: 47 Recipes: 0 Rep Power: 0	BTW, that's a great pic. have any updated ones? __________________ I will not tiptoe through life quietly so that I can arrive safely at death.

12-13-2005, 06:31 PM	#14
Beelzebub Amateur Join Date: Dec 2005 Location: richmond, va Posts: 47 Recipes: 0 Rep Power: 0	yes, i injured my chest both times through flat bench. i've recently adjusted to more of a PL'ing program, so arching has become second nature and the problem hasn't returned. most likely it was from flared elbows anyway. as for DC, i've recently started reading his principles and they do seem rather interesting. if i had read your post a little closer, i would have noticed it right away. i may give them a try when this program ends just for curiosity. if nothing else, it'll be new and fun to try it out. __________________ I will not tiptoe through life quietly so that I can arrive safely at death.

12-13-2005, 08:48 PM	#16
EME Super Moderator Join Date: Mar 2005 Posts: 3,651 Recipes: 0 Rep Power: 55	Some of the best size gains I ever made were during a summer break in college when I did nothing but: Flat Bench Press Deadlifts Squats 3 days per week. I gained about 15-20 pounds that summer, and I was strong as Hell! :nosthumbs - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

12-13-2005, 03:29 PM	#10
b-boy Gold Member Join Date: Jun 2005 Posts: 543 Recipes: 0 Rep Power: 38	now i don't really understand this burnout thing that keeps coming up! if you get burned out by lifting 2 or three days a week, one or two heavy set per bodypart, then you need to stop lifting right now and go take up basket weaving, NOTHING in life is easy and you will have to bust your ass for everything you get in this world, soooooo GO HEAVY OR GO HOME! O yea i was completely natural at this time, i didn't go to the dark side till the age of 30! this pic i was about 23 i think it was shortly after i got out of the army!

12-14-2005, 12:19 AM	#18
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96