Making Leaps in Strength, In size, Tightening Loose Skin and Fixing Acne.

jadedbuddha

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Read the program in it's entirety and it should make sense. No offense if you ask that type of questions I can tell you haven't read it all or haven't read it closely.

Essentially -9 actually means "7-9"... Start with a weight where the last rep you can do is the 7th rep. Keep using that weight until you can get 9 reps. Then up the weight to bring your rep's back down to 7.

There is so much ridiculous weight training theories, ideas, programs, techniques etc out there.. And from the bottom of my soul, 98% of the ppl who pick up a dumbell need to ignore them and stick to the absolute basics. That program I gave you is the absolute basics with intelligent sciencfic reasosning behind it. Just stick to that program and follow it to a T.. Don't need to change a thing except swapping exercises once in awhile. But when you swap exercises it has to be the same type. So if your swap out flat bench because your stagnent on it, change it for an exercise that hits that part of your pec in the same way such and smith machine bench or dumbbell bench.

Other than that, diet diet diet diet diet.. Your diet needs to be tailored to you and your goals and it has to be done correctly and followed to a T.. getting a lifting program that works is fiarly straight forward, but making a diet is more difficult.. might be worth hiring soeone like funnyman to get you on the right path..

Other than that.. more I can tell you.. most people who are currently lifting are over trained lol.. spend a lot of time reading about over training, the signs, symptoms, how to avoid it and how to heal from it.. Over training is a son of a bitch that will stop your progress faster then a poor diet.

Laslty.. I'm not sure WTF is with guys who lift weights now anymore, but no one I see ever wants to do HEAVY sets to failure.. You want to know the most important rep ?? It's the last rep.. if your last rep of your working sets isn't the very last rep you got in your body, then your not going to progress.. It's crazy, but I've lifted with guys who say their working bench is like 200 for 6 reps.. but then we lift together and you teach them and show them how to push themselves and in the very same workout, they do 200 for 9 reps lol.. No one I see anymore knows how to push themselves to complete failure.. I know for me, I never grew or got stronger until I told myself every damn time I did a working set that its going to be to absolute failure or nothing.

I correct myslef lol.. I do see guys training to absolute failure on biceps and triceps lol.. that's it..

I will add from my last paragraph I exclude guys who are getting older.. when your older you need to train differently sometimes, not always to absolute failure..

Do yourself a favour and watch "blood and guts".. Dorian will show you what absolute failure and lifting heavy is all about.
most of these guys have arthritis bro thats why! hahahaha
 

animal-inside

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i mean they cant do the big lifts cuz they got artists from all the heavy lifts! the new guys don't tho you're right! its becoming less for sure.

I don't think its arthritis.. I think weight lifting is one of those things that isn't likely to cause arthritis acually. When you get old your constantly dealing with old injuries, struggle to heal from previous training the week before, muscles don't stretch as well and likely to injure/tear etc..
 

Devson

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Well I haven't been dead lifting much at all since I started cycling but today I made it to my goal of 250lb dead lifts for four reps and then I did 270lbs for four reps! So the 300lb goal is coming up rather quickly. Did 155lb squats before and 150lb straight legged dead lifts before as well which I feel helped get my back ready and feeling good for the heavy lifts. Just did a few mostly pump sets for bicep and tricep. I wanted to do abs but that would of over trained me and I wouldn't be a happy puppy for the rest of the day or tomorrow at least...

I am adding in different exercises which was suggested and people have suggested it before as well and Fortitude training recommends it but they do it a little differently and you do your own exercises that work for you which is great. For things like biceps and triceps and maybe even shoulders I feel like this is great as well as for legs because my legs feel good to go in a few days usually unless I have access to machines then I cannot even lift my foot on the way out.

I did hear on a Hany Rambog podcast that he believes in one muscle a day as well though and he has trained most of the greats if not all like Phil Heath, Jay Cutler and more. I probably got that type of thinking from Nasser or other professionals on the boards back in the day but it definitely does work especially when you increase your intensity and fine tune things. I also think its massively important to do all the motions, hold weights a little differently and such.

That being said I am aiming to train every body part twice a week with intensity and volume. You kind of learn where CNS fatigue happens to you and I don't know if it is because of my health supplements or pretty much over training to gain strength on an earlier cycle but if I am really careful with my diet and take advantage of the up-regulation of insulin receptors then I think I can do this without over training because I do not have a physical job at the moment.
 

Sorbate

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I think it depends on your job or your activity level already. I work a heavy labour job, so one muscle group a day is more than enough for me. If i worked in an office I could likely increase the frequency for example.
 

resilient1

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Perhaps it's just me, but all this talk of bicep curls I don't get? Aren't curls for girls? Seriously, I haven't seen a guy doing curls in ages, mind you I work out at a powerlifting gym, but they are simply not done. And, why waste that time? Biceps get more than enough exercise from back movements. Now, I will do tricep movements, in support of bench.
 

Sorbate

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Perhaps it's just me, but all this talk of bicep curls I don't get? Aren't curls for girls? Seriously, I haven't seen a guy doing curls in ages, mind you I work out at a powerlifting gym, but they are simply not done. And, why waste that time? Biceps get more than enough exercise from back movements. Now, I will do tricep movements, in support of bench.
Lol. I don’t know, everyone comments on my arms. I guess doing curls has done something for me. :)
I dint know if I could get 18” arms by the end of summer without barbell curls.
I don’t pull with my bis when I work back, actually I try and concentrate my arms out of back movements, but I’m not powerlifting.
 

resilient1

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Lol. I don’t know, everyone comments on my arms. I guess doing curls has done something for me. :)
I dint know if I could get 18” arms by the end of summer without barbell curls.
I don’t pull with my bis when I work back, actually I try and concentrate my arms out of back movements, but I’m not powerlifting.

I only mention it b/c of a consult I had with a surgeon a couple months back. It was to do with my shoulder and he commented that it looks like I used to workout. I replied, what do you mean used to? I focus on strength training and powerlifting, not bodybuilding. He replied, oh same here, after all curls are for girls, no? Of course, I said. There was another surgeon accompanying him who laughed. She was smoking hot. I asked her, do you do curls? She said sometimes, I said, there you go. lol

As I get bigger my arms grow. I don't pull with my biceps either, how would that work? lol
 

Sorbate

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I only mention it b/c of a consult I had with a surgeon a couple months back. It was to do with my shoulder and he commented that it looks like I used to workout. I replied, what do you mean used to? I focus on strength training and powerlifting, not bodybuilding. He replied, oh same here, after all curls are for girls, no? Of course, I said. There was another surgeon accompanying him who laughed. She was smoking hot. I asked her, do you do curls? She said sometimes, I said, there you go. lol

As I get bigger my arms grow. I don't pull with my biceps either, how would that work? lol
I pretend like I’m keeping my arms slack and pull with my lats. But some people yank with everything. You obviously are using your bis, or they wouldn’t grow.
Well I’m not curling girl weights, lol. I curl more than my wife weighs :)
I remember way back when, my wife getting excited when she could curl 25 lb dumbbells for 10.
 

resilient1

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I pretend like I’m keeping my arms slack and pull with my lats. But some people yank with everything. You obviously are using your bis, or they wouldn’t grow.
Well I’m not curling girl weights, lol. I curl more than my wife weighs :)
I remember way back when, my wife getting excited when she could curl 25 lb dumbbells for 10.
I isolate whichever part of my back I'm pulling with. You can't help but engage your biceps to some extent, esp when doing v-bar grip rows or pulldowns, but for 99% of the movement your hands are hooks and the biceps help stabilize. Let's say you're doing seated rows and pulling 180lbs, your biceps are def engaged. You're not curling the row, but they are flexed, not a lot, but far more than barbell rows, where they are mostly slack. Due to my back issues my form has to remain tight, but I tend to do a lot of dumbell rows, which also engage the biceps. I wouldn't say I use my biceps (I'm simulating the movement to be sure, lol), but they are definitely flexed, which seems to be enough. I'm def not training them that's for sure, but it doesn't seem to really matter. It's all a moot point as I'm pretty lean and lighter than I have been in a couple years. As soon as I return to the gym I'll put it back on, and as I gain weight my arms grow. It's just symmetry.

I try to do dynamic/explosive movements for back, like heavy, but explosive sled pulls. Everything gets worked, so there is some carryover, but your back, hips, and legs are the main drivers, your arms just help add to that momentum.

Your wife only weighs 70lbs? Is that healthy? lol, jk. 18" biceps are a good size. It's been a long time since my arms were that big. Congrats. I'd have to gain too much weight to have arms that size. Right now I'm 180 at most, which is a good weight for me.
 

Devson

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Perhaps it's just me, but all this talk of bicep curls I don't get? Aren't curls for girls? Seriously, I haven't seen a guy doing curls in ages, mind you I work out at a powerlifting gym, but they are simply not done. And, why waste that time? Biceps get more than enough exercise from back movements. Now, I will do tricep movements, in support of bench.

I am a little confused how you think this is true because most people will not get body builder arms and will quickly start looking disproportionate if they only did compound movements. There isn't a pro body builder that does not train arms and has decent arms, even the ones that don't have decent arms still train arms.

Even Eddie Hall and Hathor have tiny little arms unless you're counting fat and even then they are quite unspectacular. If they trained arms their arms would look like a race horses leg! They would weigh more also though which would not be good in some classes of power lifting.

They're also people who are just genetically different and can grow from looking at weights.

I am not looking to just look like I have some muscle that was last years goal, this years its to get that wtf look and be the biggest person some people have ever seen in person. Whether that is possible for me or not is another story.
 

resilient1

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I am a little confused how you think this is true because most people will not get body builder arms and will quickly start looking disproportionate if they only did compound movements. There isn't a pro body builder that does not train arms and has decent arms, even the ones that don't have decent arms still train arms.

Even Eddie Hall and Hathor have tiny little arms unless you're counting fat and even then they are quite unspectacular. If they trained arms their arms would look like a race horses leg! They would weigh more also though which would not be good in some classes of power lifting.

They're also people who are just genetically different and can grow from looking at weights.

I am not looking to just look like I have some muscle that was last years goal, this years its to get that wtf look and be the biggest person some people have ever seen in person. Whether that is possible for me or not is another story.
It works for me, but my goals are far different than yours, and trust me I look every bit balanced. I attached a photo of what I looked like pre-covid. I've been much larger, but I'm not 30 and get everything I need from compound movements. Do I look disproportionate to you?

Now, once upon a time I did curls, but it's literally been a couple decades since I bothered. So, perhaps I respond well given that there is a base. I know powerlifters who have good arms, and they don't do curls. That said, if you are flipping tractor tires, and doing stone carries, and your biceps are getting hammered. I rarely make use of the tractor tires, it's very explosive and tends to aggravate my low back, but occasionally (maybe once a month) I will do chest-height carries with an 80lb sandbag. It's more for core and upper back, but it also engages the biceps.


IMG_20191201_141450 - Copy2.jpg
 

resilient1

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It works for me, but my goals are far different than yours, and trust me I look every bit balanced. I attached a photo of what I looked like pre-covid. I've been much larger, but I'm not 30 and get everything I need from compound movements. Do I look disproportionate to you? I could care less about bodybuilding lol, I lift for utility and maintenance.

Now, once upon a time I did curls, but it's literally been a couple decades since I bothered. So, perhaps I respond well given that there is a base. I know powerlifters who have good arms, and they don't do curls. That said, if you are flipping tractor tires, and doing stone carries your biceps are getting hammered. I rarely make use of the tractor tire, it's very explosive and tends to aggravate my low back, but occasionally (maybe once a month) I will do chest-height carries with an 80lb sandbag. It's more for core and upper back, but it also engages the biceps.


View attachment 20724
 

Devson

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It works for me, but my goals are far different than yours, and trust me I look every bit balanced. I attached a photo of what I looked like pre-covid. I've been much larger, but I'm not 30 and get everything I need from compound movements. Do I look disproportionate to you?

Now, once upon a time I did curls, but it's literally been a couple decades since I bothered. So, perhaps I respond well given that there is a base. I know powerlifters who have good arms, and they don't do curls. That said, if you are flipping tractor tires, and doing stone carries, and your biceps are getting hammered. I rarely make use of the tractor tires, it's very explosive and tends to aggravate my low back, but occasionally (maybe once a month) I will do chest-height carries with an 80lb sandbag. It's more for core and upper back, but it also engages the biceps.


View attachment 20724

You look good and fairly proportionate but it is still at a level I would expect for someone who is not training for size. You definitely have quite a bit of extra muscle and look like you're in great shape but you don't really have the freaky look but it is also hard to tell your bicep size from that picture. I think a front double and rear double are good ways to tell. Thats where I am lacking, not in a side shot but in front doubles especially. You gave me some strong man ideas for areas in strength I am struggling that I could add to my workout and if it helps my biceps then that is great.

I mean you are probably lifting a lot so if you do want freaky arms then is it even feasible to increase your tire flipping and sand bag carrying enough that your biceps and triceps will grow unusual looking?
 

resilient1

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You look good and fairly proportionate but it is still at a level I would expect for someone who is not training for size. You definitely have quite a bit of extra muscle and look like you're in great shape but you don't really have the freaky look but it is also hard to tell your bicep size from that picture. I think a front double and rear double are good ways to tell. Thats where I am lacking, not in a side shot but in front doubles especially. You gave me some strong man ideas for areas in strength I am struggling that I could add to my workout and if it helps my biceps then that is great.

I mean you are probably lifting a lot so if you do want freaky arms then is it even feasible to increase your tire flipping and sand bag carrying enough that your biceps and triceps will grow unusual looking?
Once upon a time I trained for size, which I suppose is my base, but then I didn't lift for a long time due to an injury and surgeries. These days I go for utility, minimize wear and tear, and just feel good. I don't want to look huge, it's not my thing. Don't get me wrong, I like lifting, but I work within my limitations. Currently, I'm nearly 15lbs lighter than in that photo, but I'll gain 5-8lbs once I'm lifting again, but def not concerned with training for size.

These days I'm not lifting a lot, in weight or frequency. Freaky look? lol. To each their own, but I'd rather spend my time fly fishing, hiking, and camping, so it really doesn't fit with my lifestyle. Plus, I don't want to spend that much time in the gym. Different focus and priorities, that's all.

I've always been a fan of raw power and explosive strength, so powerlifting, weightlifting, and some strongman movements appeal to me, and I know some guys who are incredibly strong for their size. An acquaintance of mine is around 160lbs (last competition his weigh in was 145) and his deadlift is over 600lbs, his squat is nearly as much. Personally, were I a lot younger, I would focus on weightlifting and powerlifting. Another guy I met at a different gym was 5'8 155lbs and would do 245lb power cleans with perfect form, and the timing of a fucking metronome. He would do 8 reps, take a rest, then repeat 2 more times like it was nothing. The explosive strength it takes to do that is awesome.
 

Sorbate

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You look good and fairly proportionate but it is still at a level I would expect for someone who is not training for size. You definitely have quite a bit of extra muscle and look like you're in great shape but you don't really have the freaky look but it is also hard to tell your bicep size from that picture. I think a front double and rear double are good ways to tell. Thats where I am lacking, not in a side shot but in front doubles especially. You gave me some strong man ideas for areas in strength I am struggling that I could add to my workout and if it helps my biceps then that is great.

I mean you are probably lifting a lot so if you do want freaky arms then is it even feasible to increase your tire flipping and sand bag carrying enough that your biceps and triceps will grow unusual looking?
Do curls. If you want a good double bi you need to. All my way huger than me friends do curls and they would dwarf us all.
my one buddy did a 100lb dumbell for a single. It wasn’t pretty but he did it, lol.
 

Sorbate

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I isolate whichever part of my back I'm pulling with. You can't help but engage your biceps to some extent, esp when doing v-bar grip rows or pulldowns, but for 99% of the movement your hands are hooks and the biceps help stabilize. Let's say you're doing seated rows and pulling 180lbs, your biceps are def engaged. You're not curling the row, but they are flexed, not a lot, but far more than barbell rows, where they are mostly slack. Due to my back issues my form has to remain tight, but I tend to do a lot of dumbell rows, which also engage the biceps. I wouldn't say I use my biceps (I'm simulating the movement to be sure, lol), but they are definitely flexed, which seems to be enough. I'm def not training them that's for sure, but it doesn't seem to really matter. It's all a moot point as I'm pretty lean and lighter than I have been in a couple years. As soon as I return to the gym I'll put it back on, and as I gain weight my arms grow. It's just symmetry.

I try to do dynamic/explosive movements for back, like heavy, but explosive sled pulls. Everything gets worked, so there is some carryover, but your back, hips, and legs are the main drivers, your arms just help add to that momentum.

Your wife only weighs 70lbs? Is that healthy? lol, jk. 18" biceps are a good size. It's been a long time since my arms were that big. Congrats. I'd have to gain too much weight to have arms that size. Right now I'm 180 at most, which is a good weight for me.
I’ve come down in weight, I’m 178.5 right now, my goal by the end of July is 172. Then I’ll see if I’m lean enough.
Finally got lean enough I’ll walk around without a shirt on again, lol. My arms are only 17.5 pumped right now.
 

Devson

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Do curls. If you want a good double bi you need to. All my way huger than me friends do curls and they would dwarf us all.
my one buddy did a 100lb dumbell for a single. It wasn’t pretty but he did it, lol.
I do curls but that isn't enough for me. I need to work the different rep ranges to get that up high pinch and then full curls for all over but I also focus on the different heads of the bicep by doing variations of curls and even from the pump alone my bicep looked completely different, instead of just having overall size I had a massive back bicep peak that looked like someone put a a square block in my bicep lol. I am doing some of the mountain dog and athelene X stuff for curls ATM but I still do all sorts of regular curls. Strength apparently doesn't mean too much in terms of biceps. Dumbell curls are also where I get most of my abs from lol. Your comment made me think I got to bite the bullet and do barbell curls again despite that draining so much of my energy. I prefer to lean forward against things and do dumbell curls.
 

Devson

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Once upon a time I trained for size, which I suppose is my base, but then I didn't lift for a long time due to an injury and surgeries. These days I go for utility, minimize wear and tear, and just feel good. I don't want to look huge, it's not my thing. Don't get me wrong, I like lifting, but I work within my limitations. Currently, I'm nearly 15lbs lighter than in that photo, but I'll gain 5-8lbs once I'm lifting again, but def not concerned with training for size.

These days I'm not lifting a lot, in weight or frequency. Freaky look? lol. To each their own, but I'd rather spend my time fly fishing, hiking, and camping, so it really doesn't fit with my lifestyle. Plus, I don't want to spend that much time in the gym. Different focus and priorities, that's all.

I've always been a fan of raw power and explosive strength, so powerlifting, weightlifting, and some strongman movements appeal to me, and I know some guys who are incredibly strong for their size. An acquaintance of mine is around 160lbs (last competition his weigh in was 145) and his deadlift is over 600lbs, his squat is nearly as much. Personally, were I a lot younger, I would focus on weightlifting and powerlifting. Another guy I met at a different gym was 5'8 155lbs and would do 245lb power cleans with perfect form, and the timing of a fucking metronome. He would do 8 reps, take a rest, then repeat 2 more times like it was nothing. The explosive strength it takes to do that is awesome.
Having crazy strength is badass. But I definitely want to max out how much muscle my body can hold on low dosages of gear.
 
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