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Free registration at the forum removes this block.ok i plugged my stats in. i am novice on the weights....wow they like to go heavy on the squats.
Why is it called the 5-3-1? It's three sets of 5's?...what did i miss there? Increase weright on each st..i was always told to start heaviest and work down. Shows, more than one way to skin a cat.
Why is week 4's numbers so much lower? Rest period?
By about March i am going to try and get to
Chinups weighted 5X3 +40kg
Bench press 5/3 100kg (220lb)
Squat 130kg (290lb's)
Dlift 150kg (330lb's)
about 20% under those figures right now.
and that's it. Stop there. I am more than happy with the muscle/physique I have. I am not going to keep pushing it. No need to.
thx
I never even looked at the video. So what's the message? Get as big as possible *** the consequences...100% those guys are on the juice. Is that ok with you? Great message. A lot of lifters in the gyms are. They are obsessed with putting on size. Crazy
B.B. has nothing to do with strength training. IN FACT bb'S ARE weak for the amount the muscle they have. Their only goal is muscle size not strength increase. Big difference.
My point was there's no point in adding bulk/unatural muscle for the sake of it like B.B's do. It looks awful, isn't good. So why on earth do it?
well thats like, your opinion man.
the message was to try and excel in what you do in life, not settle for average. Its what is taught here. It directly applies to wtf we are all here for.
I'm doing a long term experiment to see how much lean muscle mass i can gain with only calisthenic exercises, with a custom made routine.
I'm shooting for an aesthetically pleasing maximum functional strength.
I have a workout journal that i've been maintaining for almost a year now.
So far my results have been subtle but im optimistic. I have seen strength improvements, great muscle tone improvements, and noticeable but not huge size improvements(my chest no longer looks like a flat surface). I'm only getting started.
My biggest challenge is eating enough to sustain muscle growth. I'm 5'9 and was ~140 pounds or less all my life, and finally in last 2 years finally broke 150 pounds. I force myself to buy big breakfast at work and go out for a big lunch midday, and make sure i eat at least something for dinner. I play a lot of handball which burns calories like wildfire so i make sure i stuff my face with pizza or turkish food afterwards... its not easy sometimes but im getting used to it.
My 2015 new years resolution was to make working out a habit for the rest of my life, i never want to be old and frail. I've been motivated by old black and white pictures of circus performers in their 70's who look absolutely incredible, i found out about them from book CMASS.
The most useful lesson i got from the book is to focus on high rep/low set workouts for muscle size and the concept that muscles size and strength are not the same, and that if you focus on muscle gain only then you will hit a wall because you will simply not be strong enough to get bigger, but if you focus on strength gains as well then you can really pack on the size since you'll be strong enough to put in more reps than usual.
edit:
oh look what i found on the first page of a google search lol
http://www.slideshare.net/hunter230...e-muscle-growth-using-bodyweightonly-training
What's functional strength? Why don't you go to a gym, where there are free weights present?
functional as in muscles working in unison to accomplish a physical task. Its the idea that if you do isolation exercises instead of compound workouts which are essentially all calisthenic workouts then your muscles won't coordinate as well when doing feats of strength.
It's like how bruce lee was able to lift incredible weights but looked small, he didn't have huge muscles but his tendons were so powerful he had superior strength.
Maybe that's why some body weight pro that looks like a twig can do a human flag or plank on a bar while a 230 pound beast of man cannot. I'd rather be the former but not look like a twig though, that's what im testing out.
I can't fit gym into my schedule anymore and i don't really want to. I got the pullup bar at home and for everything else i just need a floor and a wall. It's super convenient.
sweet! im not on that level yet, but good to know about the resource, thanks.check out beastskills.com
Well, you can lift compound too.functional as in muscles working in unison to accomplish a physical task. Its the idea that if you do isolation exercises instead of compound workouts which are essentially all calisthenic workouts then your muscles won't coordinate as well when doing feats of strength.
Bruce Lee lifted - he just wasn't body building. Becoming big isn't easy at all.It's like how bruce lee was able to lift incredible weights but looked small, he didn't have huge muscles but his tendons were so powerful he had superior strength.
A 230 pound beast would have to lift and keep suspended 230 pounds with his core to do a human flag. My point is, it's not that the twig is strong, it's that he's light with a strong core.Maybe that's why some body weight pro that looks like a twig can do a human flag or plank on a bar while a 230 pound beast of man cannot. I'd rather be the former but not look like a twig though, that's what im testing out.
That's true.Well, you can lift compound too.
I heard bruce lee stopped lifting after he popped a disk in his back doing squats.Bruce Lee lifted - he just wasn't body building. Becoming big isn't easy at all.
Besides, having powerful tendons doesn't mean anything. Tendons don't generate force. You still have to use muscle to create it. Sure, tendons must be strong to tolerate the effort and optimize the load, but you develop that by building muscle anyway.
A 230 pound beast would have to lift and keep suspended 230 pounds with his core to do a human flag. My point is, it's not that the twig is strong, it's that he's light with a strong core.
I get what you're doing, but you won't pack muscle that way unfortunately*. I like the same kind of body you like (I'm not particularly interested in resistance feats though), but to obtain it you have to build *a lot* of muscle.
I posted because I'm doing it at home too - I use a bench and two dumbbell, plus a pullup bar.
Work hard every day, strict diet, and I'm getting there - lean and mean.
*: to be fair, you might - but why get in 4 years results you could get in 3 months using 10kg dumbbells?
You have no idea how many "strong little guys " I've physically thrown out of clubs over the years. You know the type. the kind that spend hours on a treadmill and can do 200 pushups. Let me tell you my friends "MASS kicks a$$" . I couldn't imagine being under 225 ever again. IT must be such a different world being afraid of getting mugged or robbed or worse
But of course. Force is mass*acceleration. Knowing how to fight gives you the right mechanics to develop the acceleration - but mass is equally important by itself. Which means that at equal technique, twice the lean mass = twice the strength.You have no idea how many "strong little guys " I've physically thrown out of clubs over the years. You know the type. the kind that spend hours on a treadmill and can do 200 pushups. Let me tell you my friends "MASS kicks a$$" . I couldn't imagine being under 225 ever again. IT must be such a different world being afraid of getting mugged or robbed or worse
I have a similar story. I'm 5'7, started lifting after I lost a bunch of weight (was at about 140 lbs if I recall, down from 185). I didn't do any weight lifting or much cardio when I lost the 45 lbs, so I also lost a lot of muscle.
I could bench press around 95 lbs at first. In about the the first 6-8 months of lifting I could bench 225, and I weighed about 150-60 lbs. I cut down to about 150. The most I ever put up was 315 at 155 lbs. I thought that was pretty good for a guy my size. I'm about 148ish lbs now, and can put up around 250-260. I'd like to put some size back on and get back to 315 at some point, however I would not do that routinely for reasons MJ stated.
I've also put over a 1000 lbs on the squat rack. I was never super bulky (but was pretty lean/ripped for a while). Amazing what our bodies can do.
Edit: Now that I think about it, it might have taken me slightly over a year to make the 225. Hard to remember. Definitely a huge accomplishment for me when I can hang up two plates on there. I need to get back where I feel comfortable doing that without a spotter.
I call BS on the 1000 pound squat. That is world record level strength
It took my about a year to hit 225, started at 95
I was also going to respond calling it BSI call BS on the 1000 pound squat. That is world record level strength
It took my about a year to hit 225, started at 95
I started lifting weights my junior year of high school (2006) and could barely put up 95 lbs on the bench press. If you've ever stepped foot into a high school weight training class, you know that it primarily revolves around the bench. Bros on bros pumping iron.
Fast forward to now (7 years of on and off lifting) and I can throw 225 up 10-12 times on a flat bench more if it's decline. It's impressive to some because I'm only 5' 7" and weigh around 150 lbs (hardgainer who doesn't eat right), but for me it was more of a mental feat to accomplish. Putting two plates on each side and repping it just feels good.
For those interested, my routine revolves around the bench press, squat and deadlift. I don't really do much else except for pullups, dips and military press. Keep it simple.
I was wondering how long it took you to bench 225? Was it a major accomplishment for you?
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