posted April 10, 2000 08:53 PM         

I have tried many.....Looking for a KICK A$$ routine...any one up for the challange!!!

BIZ!!!!!

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GET BIG GUY'S!!!!!!!!!

posted April 10, 2000 09:17 PM            

I have had the book for years and never tried it untill recently. I have put on 10lbs in 2.5 monthsand have dropped some body fat and am getting very strong without any assistance!!!!!!!!!!!!!!!
livinbig

posted April 10, 2000 09:44 PM            

I hit a wall in my training 8 months ago and decided to go back to a powerlifting routine, and here it is:

Mon-Deep squats 6sets 6-8reps
Stiff leg deads 4sets 6-8 reps
Leg extentions 4sets 10reps
Calf raises 4sets failure
Tue-off
Wed-Flat bench 5sets 6-8reps
Military press 4sets 6-8reps
Weighted dips 4sets 10reps
Shrugs 4sets 6-8reps
Thu-off
Fri-Deadlifts 6sets 6-8reps
Pull ups 4sets failure
Bent rows 4sets 6-8 reps
Straight bar curls 4sets 10reps
Sat-off
Sun-off

-NO cardio(but you're a 'baller so you might need to do something)
-Keep a training log, try to make personal bests each time out
-Have a spotter you TRUST-these are near maximum poundages
-Rest, rest and more rest
-Eat everything in sight, but try to keep it clean
-Rest, rest and more rest
-do for no more that 12-14 weeks, this kind of lifting really takes its toll on the body
-Less is more, hard to believe, but true

I was the VP of my Uni's Powerlifting team for two years and have seen this program build some very strong and thick bodies. Even BBers should use a power routine once a year to stimulate growth. I hope this is helpfull!

posted April 11, 2000 12:35 AM         

Thanx!

BIZ!!!

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GET BIG GUY'S!!!!!!!!!

posted April 11, 2000 02:15 AM            

The best I found that worked for power is a light/heavy day split.

On your heavy day of chest (mine was monday) I did only 3 sets of 5 reps. It was only 3 sets and 5 reps because it was supposed to be the heaviest possible weight I could get up.

Then on light day (Thursday)

I did 3 sets of 8 reps. This is typically 30lbs less weight then heavy day, and it should not be all that difficult to get up all 8.

I know - too little reps - but this is for power. 5 is plenty. 8 - 12 is for muscle breakdown and buildup. Here you don't want that. You want muscle conditioning for heavy weight. 5 is plenty.

Remember, you are striving for a weight and must keep going until you get it up. You are conditioning your muscles to handle extreme poundages. PLUS this will give that dense hard look that strongerr BB's have.

Remember to keep going up a little at a time. I went up 5 lbs increments. It was tedious and boring BUT EXTREMELY NECESSARY to condition your muscles for the grueling weight. When you are 10 pounds over your best ever weight you will wish they were 2 1/2 increments.

And you must have patience and go through all the weights. DON'T, I repeat DON'T jump to the weight that is a challenge. If you can do 300 for 5 reps, don't start this program at 305 or 310. Start at 275 and go up 5lbs each week.

I made this mistake many times and had to start it all over again. Trust me. I started this program back after many layoffs and for some reason you have to start lower than norm, even though the first few weeks back will not be productive in the pushing-the-limits sense.

It is different when training for power. Your muscles will adapt easier and will remember -(muscle memory? heard that somewhere) - that you are going up steadily each week. But they must be on a steady incline. So start lower than normal and work up for a few weeks.

This is all you need for power chest. Every thing else is bb stuff. Every bodypart has one power moevement. This routine will work for all the other power movements - squats, deads, etc, etc. Just follow the guidelines - 5 lb increment, 30 lb differential, and 2 days in between. This last one - the days - I fucked around with alot. I found that 2 full days in between is plenty of rest. You may be thinking (like I was) it makes better sense to have heavy day on thursdau with plenty of rest till monday. But the muscle remembers the heavy shit done 2 days ago and now this 30 lbs less is cake walk. Because it was so soo ago, the msucle is ready to go back at it, BUT at 30 lbs less. It's like the muscle is wishing for another go round with the bench only at a little lighter weight.

And the light day is JUST AS IMPORTANT as the heavy one. This is the one building endurance for those 3 etxra reps. When times comes that the light day is what the heavy days' weight was, your muscle says.. "shit...I just did 30lbs more 2 days ago AND I did this weight for 5 reps already. What's 3 more."

It's a killer program, yet very simple. Ahhh the beauty of it all.

I started it at age 17 and put 100 pounds on my bench in less than 7 months. Natural. Works like a fuckin charm!

It came from my bro - a gorilla who had 19 inch arms in high school and never juiced. The fucker had great genetics. Bastard.

let me know how it goes bros

sp

posted April 11, 2000 02:37 AM            

One more thing. You will eventually hit the plateau. Only so high up you can go. Stck with this fucking weight on heavy day and keep grinding until you get 5 reps. Don't go up at only 4.

Remember if we could go up every week there would be contests like - "2 Ton Bench Press live on ESPN"

shit....

sp

posted April 11, 2000 09:28 AM            

i remember you play semi pro right it would be nice to meet on the field in a nice big collision but i play fullback to so i dont think that would work

posted April 11, 2000 05:13 PM         

BIZ!!

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GET BIG GUY'S!!!!!!!!!

posted April 11, 2000 10:29 PM            

flatbench narrow grip- 1x10 2x8 1x6 1x3
brain crusher- 5x8
braincrusher incline 5x8

tues-back
one arm rows-2x12 2x10 2x8 1x6
low row-4x10
v-bar cable pulldowns- 4x8
dead lift-1x10 1x8 3x3

wed- shoulders
military press, in front of neck-2x10 2x8 2x6 2x4
seated dumbell press-4x8
upright rows-4x10

thursday- bi's
standing barbell curls- 2x10 2x8 2x6
kneeling barbell curl-4x10
incling dumbell curl-1x12 1x10 3x8

fri-legs
deep squat's- 1x12 1x8 1x6 3x4 1x2
leg press- 2x10 1x8 1x6 1x4
hack's-4x10

on the last two sets of each exercise, make sure weight is heavy enough that the last rep is a forced rep.

off sat/sun
repeat mon.