6reps max all negatives for size and strength?

[blackgsx01]

So I am trying to add some more muscle to my frame before I leave for bootcamp while loseing some fat around my waist. Now I have talked to some of the bigger guys around my gym and they suggested for almost every excercise I do, do 6 reps max all negatives down then explode up for 5sets per excercise and that will add size and strength. Now I am always doing 10rep range and havent really done to many 6s nor negatives. So I tried it out tonight on chest..................and wow am I feeling it.

bench 185x6
225x5 help on the 6th
215x5 help on the 6th
195x6
195x6
135x20
incline 135x6
140x6
145x6
155x6
machine flys 135x6x4sets
cable flys 80x6x4sets
decline dumbell 60x10x4sets
incline dumbell flys 30x6x4sets


My tri's are killing me. I plan on staying with this for the next 8weeks on every excercise......bench,curls,squats,leg press's,pushdowns,ext.

Will I gain good while sticking to a good diet?

 

[LB55]

hell ya i love sets of 6 always works for me when i want to bulk up

 

[timtim]

your body will quickly adapt to the rep range in 3 weeks. youll feel it for the first 2, by week 3 it will be adapted. might want to try and mix it up after 3 weeks.

as far as negatives for every exercise, it will become very taxing on your joints. not the best idea to do them with every set of each exercise, especially in the strength rep range.

 

[Chrisco915]

I agree with the 3-4 weeks adaptaion.......maybe try and add rest/pause and drop sets into the mix with negatives.

 

[beach_bum_dude]

Although this is good info, it won't help in the military. Your trainiing in the service will be centered on how many push-ups, sit-up, and how fast you can run the 2 mile course. If you want to prep for the PT test, start banging out push-ups and sit-ups. Depending on your age you should be able to get ~100 of each in 2 minutes and run the 2 miles in under 15 minutes. Good luck!!

 

[blackgsx01]

see thats why I am trying to add more to my frame because once Im in boot camp I cant lift any weights and I will be running everyday, so my body will lose size and I am already such a hard gainer.

I will try it for 3weeks and see how I feel, If I need to change it up then I will. Maybe I will stay with 6reps for the compound movements and I just wont do negatives, just add more weight.

 

[b fold the truth]

I'm confused by what you mean with "negatives". When I do a negative...it means that the bar goes down...and then it either has to be pulled of of me or it stays there in the safety pins.

I'm not sure why people still consider themselves hardgainers.

 

[timtim]

I'm confused by what you mean with "negatives". When I do a negative...it means that the bar goes down...and then it either has to be pulled of of me or it stays there in the safety pins.

I'm not sure why people still consider themselves hardgainers.

it actually sounds more like a focused eccentric rather than a negative. i term negatives as you do, a spotter pulls the weight off for each rep.

 

[blackgsx01]

I'm confused by what you mean with "negatives". When I do a negative...it means that the bar goes down...and then it either has to be pulled of of me or it stays there in the safety pins.

I'm not sure why people still consider themselves hardgainers.

I do negatives like that, but for now I just go down slow......like 4-5 seconds then explode up. I am a hard gainer, I don't do any cardio what so ever just so I can maintain my bodyweight(173lbs) I eat what ever I can, and try to stick with high protein, If I slack off anytime with my eating my weight drops fast (like in one week I can loose 7 lbs)and it will take me more than a month to gain it back.

 

[b fold the truth]

I don't want to be offensive at all man...seriously. But you need to eat more to gain weight. The "rules" don't apply for all of us as some of us have to eat a lot A LOT more food than others to make gains. I was 154 when I started training, was 291 last week.

I also understand eating on a budget...it is hard sometimes. We do the best we can.

 

[SouthernLord]

I don't want to be offensive at all man...seriously. But you need to eat more to gain weight. The "rules" don't apply for all of us as some of us have to eat a lot A LOT more food than others to make gains. I was 154 when I started training, was 291 last week.

I also understand eating on a budget...it is hard sometimes. We do the best we can.

Good Advice!!!

Hard Gainer = Under Eater

No mater what program you do, if your diet sucks, so will your size and strength gains. Try to eat 3 times your body weight in protein and 2x body weight in carbs and fats. If this doesn't work eat more.

 

[ExtraMile]

I don't want to be offensive at all man...seriously. But you need to eat more to gain weight. The "rules" don't apply for all of us as some of us have to eat a lot A LOT more food than others to make gains. I was 154 when I started training, was 291 last week.

I also understand eating on a budget...it is hard sometimes. We do the best we can.

If thats your problem then unflavoured whey for shakes and eggs as a major source of protein are good.

 

[blackgsx01]

I don't want to be offensive at all man...seriously. But you need to eat more to gain weight. The "rules" don't apply for all of us as some of us have to eat a lot A LOT more food than others to make gains. I was 154 when I started training, was 291 last week.

I also understand eating on a budget...it is hard sometimes. We do the best we can.

None taken man, and I do eat on a budget and I cant always eat when I want to, I do take weight gainer to help make up the difference but I cant seem to keep to it because of my job I do for my family. Hell I wish I could be 205 in my lifetime!!

 

[b fold the truth]

If thats your problem then unflavoured whey for shakes and eggs as a major source of protein are good.

Do you have any idea what 1 tub of whey sells for here?
5 lbs...roughly $125. Cheap stuff can be found for $100. I am a wholesaler and my price is just a little under the "cheap suff".

I'm currently bringing in my own stuff into the country and I have to pay $50 per product, have a full analysis done by an independent lab, pay huge taxes on it, and it must be approved my the local Health Dept Board of Directors. I wish there were a cheaper way...

 

[b fold the truth]

None taken man, and I do eat on a budget and I cant always eat when I want to, I do take weight gainer to help make up the difference but I cant seem to keep to it because of my job I do for my family. Hell I wish I could be 205 in my lifetime!!

I understand. Every day I cook 2-3 lbs of ground pork (beef is hard to find here) into little burgers either on the grill, foreman grill, hot plate on the stove, or in a tupperware container in the oven. If I have to put it in plastic bags and carry it with me...I do. I also make 1 lb pasta a day (I like shells or bowties) and 2 cups of rice and eat as best as I can.

With the heat we have here and my job...I don't always get to do things perfectly.

 

[SaiBoT]

Cardio will actually make you some good, helps the blood flowing better, flushing nutrients and helping get rid of toxines... Start doing cardio bro because in bootcamp you will need it and lots of it!