Please Scroll Down to See Forums Below edgecrusher
New member
Way to much work on the bi's. See my last post.
Best way to get a higher Bench Max?
- Thread starter juicy fruit
- Start date
gmanlax7
New member
i think you should give louden's technique a shot. I find that if i have just one brutal set for a exercise, bench , deads, squats, the next day i will be as sore as if i did 5 sets, then just recover enough and you will FEEL that new stronger muscle next time. Its amazing how you can add 10-20 pounds to a lift the next week when the previous one you couldn't possibly have done it
D
Debaser
Guest
Spatts I respect both of your guys' strength.
But you make it sound like this guy needs WSB to get to fucking 225. When my bench gets stuck at 350 or so maybe THEN I'll worry about lagging parts that are bringing me down.
No offense b fold, your achievements are incredible, but you're giving people advice under the tone of "it worked for me it should work for you" I hate to break it to you but you aren't exactly genetically average. You have an enormous frame (8"+ wrists 11"+ ankles is huge) not to mention you're using/have used "super supplements." I dont think there's anything wrong with this at all, but you make it sound as if anyone on here can follow in your footsteps.
Even 5x5 is too much volume for the GENETICALLY AVERAGE NATURAL lifter. Needsize kicks ass too, I respect him and his hard earned knowledge. He also knows what he's talking about in training for WHAT WORKS FOR HIM and THOSE SIMILAR. But if the average nonjuicing lifter is reading "needsize's 5x5" they may as well be reading "ronnie coleman's olympia shock program."
I don't think I have superhuman genetics (slightly above average imo) and using low volume, highish intensity hardgainer (Stuart McRobert) magazine methods, or DC training which incorporates many of the same principles, I have gained so much that some of my coworkers think I'm juicing. I started training in May at 170 lbs. Just today I tipped the scale at 212 (about same BF as starting point). While some may think I don't have enough experience, I KNOW WHAT WORKS FOR THE GENETICALLY AVERAGE LIFTER. Not to mention these methods will work better than volume for an above average individual as well. Ask louden, who is an experienced bro, how well DC training has worked for him. And bignate you put on, what, 8 lbs in 3 weeks?
But you make it sound like this guy needs WSB to get to fucking 225. When my bench gets stuck at 350 or so maybe THEN I'll worry about lagging parts that are bringing me down.
No offense b fold, your achievements are incredible, but you're giving people advice under the tone of "it worked for me it should work for you" I hate to break it to you but you aren't exactly genetically average. You have an enormous frame (8"+ wrists 11"+ ankles is huge) not to mention you're using/have used "super supplements." I dont think there's anything wrong with this at all, but you make it sound as if anyone on here can follow in your footsteps.
Even 5x5 is too much volume for the GENETICALLY AVERAGE NATURAL lifter. Needsize kicks ass too, I respect him and his hard earned knowledge. He also knows what he's talking about in training for WHAT WORKS FOR HIM and THOSE SIMILAR. But if the average nonjuicing lifter is reading "needsize's 5x5" they may as well be reading "ronnie coleman's olympia shock program."
I don't think I have superhuman genetics (slightly above average imo) and using low volume, highish intensity hardgainer (Stuart McRobert) magazine methods, or DC training which incorporates many of the same principles, I have gained so much that some of my coworkers think I'm juicing. I started training in May at 170 lbs. Just today I tipped the scale at 212 (about same BF as starting point). While some may think I don't have enough experience, I KNOW WHAT WORKS FOR THE GENETICALLY AVERAGE LIFTER. Not to mention these methods will work better than volume for an above average individual as well. Ask louden, who is an experienced bro, how well DC training has worked for him. And bignate you put on, what, 8 lbs in 3 weeks?
I got my bench up from 205 to 275 by using this technique, lol. I do a warm up set, usually 135 x 12. And then I go straight to my max every week, adding more weight. By the time you get done doing your 3 sets, you aren't going to max out as much. I did chest today, this is what my bench sets looked like...
set 1: 135lbs x 15 (warmup)
set 2: 225lbs x 4 (max)
set 3: 205lbs x 6
set 4: 185lbs x 8
It works for me and makes sense if you think about it. Any of you vets use this type of workout? It works with all excersizes really. I think it's the best workout for optimal muscle growth.
set 1: 135lbs x 15 (warmup)
set 2: 225lbs x 4 (max)
set 3: 205lbs x 6
set 4: 185lbs x 8
It works for me and makes sense if you think about it. Any of you vets use this type of workout? It works with all excersizes really. I think it's the best workout for optimal muscle growth.
Debaser said:
If it worked for me and THOUSANDS upon THOUSANDS of others...I'd think that it would give a pretty good idea that it would work for about anyone. I don't think I even mentioned using bands, chains, Reactive Method, DE and ME days, sled dragging, etc...NONE of that. I just said that he should focus on his weak points (and I didn't even say what they were...lol).
Now you come on here and talk about me having great genetics. You mean the same genetics when I was 6'2" and 152 pounds??? Next you come on here and accuse me of using 'super supplements'...lol.
Those who fail to plan...plan to fail. Your approach is to beat a dead horse till it dies...right? Don't use the good principles of strength till everything else has failed???
Anyway, either way, no matter which way...it is ok. I get a good laugh from your posts... Trolls are funny
B True
T
t3c
Guest
debaser, super suppliments? how about you stop posting, if i ever saw you in real life i would stab you in the face with a soldering iron
thanks
thanks
Legion Kreinak2
New member
Okay, people go a little too far with the entire "everyone is different" thing. True, everyone is different. And true, everyone may have something that works better for them than others.
But when you break it down to the basics, as long as someone is TRAINING CORRECTLY, EATING BIG, and RESTING A TON -- they should be looking for some pretty good gains regardless if they're using the 5x5, a mimic of B-Fold's routine, WSB, DC's Routine...
So long as the basic guidelines are followed (don't go training the same bodypart 4x a week) you should be okay.
Stop taking everything to heart...
But when you break it down to the basics, as long as someone is TRAINING CORRECTLY, EATING BIG, and RESTING A TON -- they should be looking for some pretty good gains regardless if they're using the 5x5, a mimic of B-Fold's routine, WSB, DC's Routine...
So long as the basic guidelines are followed (don't go training the same bodypart 4x a week) you should be okay.
Stop taking everything to heart...
D
Debaser
Guest
Great genetics have little to do with starting weight. You always see these pics of pro BBs who were once skinny, so what? That doesn't mean they don't have great genetics to gain weight/strength. You can't tell me that the average man can pull 700+ lbs in the deadlift, I don't care if he trains his entire fucking life. Most people (males that is) have 7" or under wrists. You realize that your wrists are as big as some guys' (read: average or below) ANKLES? I'm not saying you didn't work your ass off to get where you are but I can't believe you can claim that you don't have great genetics.
Regarding WSB, IronAddict (one who has helped numerous amounts of trainees and one of the most knowledable people I know) said:
Obviously Louis has a lot of talent at his disposal, and well I’m not that talented. Training squats and bench twice a week over trained me pretty bad. I did a recommended 9 week routine pretty much verbatim, and when that didn’t work I reduced the volume some while sticking with the 4 day schedule. No dice. Knowing I over train easy even while on gear, and also knowing Westside techniques had merit, I simply went to benching one day doing max effort work first, followed by speed work and then assistance exercises. Same for squats. I do back/bi on the third training day.
both speed and max effort day you also do assistance excercises so it's not just a 50/50 split. Here is an example of a bench and squat w/o. It takes me an hour to and hour and 15 minutes to get through usually.
Bench:
3 board press. work up to a max single
speed bench using 60% of shirtless max 9 sets of 3
tricep extensions
tricep pushdown
lateral raise
Squat/Deadlift
good mornings work up to a max single (Louis reccomends doing some form of good mornings 60-70% of the time for max effort work. Many variations are done.
Speed squat 9 sets of 2
Glute ham raise
reverse hyper
I do back/bi and abs on a third day of the week. Let me emphasize this is NOT how Louis lays out his programs. He insists that speed and max effort work be done on separate days of the week. As mentioned in the previous post I attempted that and overtrained badly so modified it to suit my needs. IT WORKED ABSOLUTELY FANTASTIC. I ADDED WEIGHT EVERY WORKOUT (except speed work) TO ALMOST EVERY EXCERCISE! The downside of it was it really tore my joints up bad and if your joints are not very robust you may have problems.
I could go on and list a hundred variations of productive routines for the AVERAGE person (not genetic freaks that can get away with training that kills Joe average) but I will leave you with this. The average person should NEVER train more than three days a week. IT JUST DOESN’T LEAVE ENOUGH OF THE BODIES RESOURCES LEFT FOR RECOVERY. DO NOT POST THAT IT WORKS WONDERS FOR YOU BECAUSE ALL YOU ARE STATING IS THAT YOU HAVE ABOVE AVERAGE GENETICS. MOST PEOPLE FALL FLAT ON THEIR FACES TRAINING FOUR OR MORE DAYS A WEEK AND STAY DOWN AS LONG AS THEY PERSIST TRAINING THAT FREQUENTLY.
Regarding WSB, IronAddict (one who has helped numerous amounts of trainees and one of the most knowledable people I know) said:
Obviously Louis has a lot of talent at his disposal, and well I’m not that talented. Training squats and bench twice a week over trained me pretty bad. I did a recommended 9 week routine pretty much verbatim, and when that didn’t work I reduced the volume some while sticking with the 4 day schedule. No dice. Knowing I over train easy even while on gear, and also knowing Westside techniques had merit, I simply went to benching one day doing max effort work first, followed by speed work and then assistance exercises. Same for squats. I do back/bi on the third training day.
both speed and max effort day you also do assistance excercises so it's not just a 50/50 split. Here is an example of a bench and squat w/o. It takes me an hour to and hour and 15 minutes to get through usually.
Bench:
3 board press. work up to a max single
speed bench using 60% of shirtless max 9 sets of 3
tricep extensions
tricep pushdown
lateral raise
Squat/Deadlift
good mornings work up to a max single (Louis reccomends doing some form of good mornings 60-70% of the time for max effort work. Many variations are done.
Speed squat 9 sets of 2
Glute ham raise
reverse hyper
I do back/bi and abs on a third day of the week. Let me emphasize this is NOT how Louis lays out his programs. He insists that speed and max effort work be done on separate days of the week. As mentioned in the previous post I attempted that and overtrained badly so modified it to suit my needs. IT WORKED ABSOLUTELY FANTASTIC. I ADDED WEIGHT EVERY WORKOUT (except speed work) TO ALMOST EVERY EXCERCISE! The downside of it was it really tore my joints up bad and if your joints are not very robust you may have problems.
I could go on and list a hundred variations of productive routines for the AVERAGE person (not genetic freaks that can get away with training that kills Joe average) but I will leave you with this. The average person should NEVER train more than three days a week. IT JUST DOESN’T LEAVE ENOUGH OF THE BODIES RESOURCES LEFT FOR RECOVERY. DO NOT POST THAT IT WORKS WONDERS FOR YOU BECAUSE ALL YOU ARE STATING IS THAT YOU HAVE ABOVE AVERAGE GENETICS. MOST PEOPLE FALL FLAT ON THEIR FACES TRAINING FOUR OR MORE DAYS A WEEK AND STAY DOWN AS LONG AS THEY PERSIST TRAINING THAT FREQUENTLY.
juicy fruit
Banned
B fold..............do you mind reading my routine up top? And telling me if im overtraining? 
And I dont exactly understand the 5x5 WB technique.............if my max is about 220.........how many sets what weight and how many reps would i need to do for just bench press for example??? this is confusing me. Thanks.
And I dont exactly understand the 5x5 WB technique.............if my max is about 220.........how many sets what weight and how many reps would i need to do for just bench press for example??? this is confusing me. Thanks.Legion Kreinak2
New member
If your max is 220 with the 5x5, start at maybe 185-190. Bench that for 5x5 once a week. Every week, assuming you completed all 25 reps (5x5) then add 5 lbs. to the bar the following week. By the time you hit 220 (your current max) you should be able to work past it. If you don't complete all 5x5 one week, and as long as you got at least 20 reps, stick with it.
I know an old article said 14 reps, but that's a bit too low. I'd say 18-20. If you land below 18, the lowest, then use a lower weight.
The purpose is to start at a weight you can easily do the 5x5 for, and concentrate on form. Try this out, and come back and tell us what your bench max is.
I know an old article said 14 reps, but that's a bit too low. I'd say 18-20. If you land below 18, the lowest, then use a lower weight.
The purpose is to start at a weight you can easily do the 5x5 for, and concentrate on form. Try this out, and come back and tell us what your bench max is.
Similar threads
