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 Training Discussion Board
 I need an opinion gentlemen
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| Author | Topic: I need an opinion gentlemen | ||
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Cool Novice 
Posts: 37 |
I've written twice on the anabolic message boards, I guess nobody gives a shit, so I'm trying this one. I have a hit a major plateau. Currently I am 195 6' at about 8% bodyfat. I press 315 for 3 on flat bench, incline dumbell presses 100's for 12 reps, squats 350 for 12, dumbell shoulder presses 80's for 12, and dumbell bi curls 65's for 12 reps. My wife and I just had a baby girl so my schedule has changed a bit but I still train like a crazed animal. I pride myself on doing all my reps perfectly and am ok on diet about 150 grams of whey protien in powder form in addition to my other meals. I have never and will nevr use the sauce,not because I'm against it but because I am now 30 a family man and dont have a wife that would support it. I need your input guys. My goal is to weigh 215 at 4-5% bodyfat how do I do it?     | ||
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Amateur Bodybuilder 
Posts: 72 |
You'll get there if your serious. I have read and heared that 6 - 8 pounds a year gain is the about the max a person can do naturally. I would say if your at a wall push on and make some changes to get thru. When ever progress stops look at what your doing and make some changes. Normally that will start things again. | ||
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Cool Novice
Posts: 37 |
Where I get screwed up is if i focus on dumbell presses for too long my straight bar lift gets fucked up. However I always get a better pump using dumbells. | ||
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Amateur Bodybuilder
Posts: 69 |
It sounds like you are on the right track, you lift with allot of intensity and you are very serious about achieving your goals, that's great! Your diet sounds like it's down pretty solid but you may want to up your protein a little more to help you achieve that 215. Also it appears that you are pretty strong even in the 12 rep range. I would start working in the 6 to 8 rep range so you can handle more weight and in return put more muscle on. This will help you allot getting to that 215 goal because muscle weighs more than fat and a pound of muscle burns more caloriese at rest than a pound of fat does. I hope that this has helped and if you have anymore questions, just ask. I don't post on the anabolic board because I don't believe in that stuff. Good luck! | ||
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Cool Novice
Posts: 37 |
thanks for the input bra. Ill tell you this with certainty. When you do train naturally and hit a plateau and see guys making unreal gains in the gym,its tempting to try the sauce. Ive stayed true for almost 10 years now and dont plan on straying. Im 30 now and everybody asks me if I take the shit. That makes me feel good! As I stated in the past bodybuilding is all an illusion. Its not about the wieght but what you look like with no shirt on. Thats the tell tale sign. | ||
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Amateur Bodybuilder
Posts: 95 |
good for you punch, i bet it took alot of discipline to stay away from the gear, 10 years natural, with your stats; very impressive  | ||
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Cool Novice
Posts: 35 |
take 10days off and change your workout up do inclines instead of flat benches but include closegrip benchpress on your tricip days do these with a pause this will maintain your form on the bench 10weeks go back to benches see if that helps the last time i did this my bench went up 30lbs and i didnt bench for 30days i believe you can burnout on a movement you need a break every once in a while. good luck big bear | ||
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Cool Novice
Posts: 37 |
well guys, today is leg day. what do you guys think I should do first Squats, extensions, hack squats. This is my last week going for reps. I have been doing 3 sets for 15 rps on almost every bodypart to try and break through my plateau. Next week Im going to start something new. I will do 6-8 reps with as much wieght as I can and then drop set to get to a total of 15 reps. It may sound nutty but Im experimenting. any comments? | ||
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Elite Bodybuilder 
Posts: 989 |
I'm surprised nobody mentioned this but have you tried over feeding yourself. Start packing in more calories. You may have to say goodbye to your abs for a while but just bulk up good in a two or three month cycle and then slowly reduce calories and maybe throw in some cardio. On the training bit, you may want to try static contraction training. | ||
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Cool Novice
Posts: 37 |
THANKS FOR THE INFO BRA! CAN YOU ELABORATE ON THE STATIC TRAINING. | ||
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Elite Bodybuilder
Posts: 989 |
There is an entire book on this very subject. Static contraction training by Peter Sisco and John R. Little in case you want to order the book from Barnes and Nobel. In short, for example, you will be holding a weight so heavy on the bench that while your elbows are locked, only 15 seconds till failure. | ||
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Cool Novice
Posts: 37 |
THATS PRETTY NUTTY SHIT! HAVE YOU EVER STOPPED SHORT DOING SQUATS.FOR EXAMPLE, I BREAK PARALLEL WITH 315 FOR 12 REPS. TO GO HEAVIER SHOULD I LETS SAY INCREASE TO 375 FOR 6 BREAKING PARALLEL OR ONLY GO UP 10 LBS AND TRY FOR 15 REPS?IS BREAKING PARALLEL A WASTE OF TIME AND MAKING MY ASS HUGE. | ||
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Elite Bodybuilder
Posts: 989 |
No, you are not wasting your time. Static contraction training can be an integral part of your workout. Take it for a test drive: When you finish with a few work sets on the bench, do static contraction training just on the bench for one set. You will have to experiment to find a weight heavy enough to hold for 15 seconds. Use a spotter of course or a power rack. |
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posted October 05, 2000 10:41 AM