Bigger Stronger Smarter

[Dr Squat]

Interesting but does makes sense, it isn't as if by not flat benching that the pec isn't being used. What angle do you incline at when you transition?

It's about 30 degrees mate. It has really helped me bring up my upper body.

[HarryB]

Sounds like you are very much on the road to recovery!

[PeterDolan]

Interesting but does makes sense, it isn't as if by not flat benching that the pec isn't being used. What angle do you incline at when you transition?

It's about 30 degrees mate. It has really helped me bring up my upper body.

That's a good angle, I think people tend to go too high on these which is probably why they have weak upper chests and big front delts. Just my take on that

[HarryB]

Interestingly enough PD I find that a high incline makes my chest more sore than a low incline. But that would just be my body mechanics. The tendency when I do any kind of chest press is for my shoulders and triceps to take over but I find the high incline is best for me when doing inclines.

I also find as you mentioned Doc that laying off direct benching actually seems to help my bench because I am not overloading through that same range of motion all the time. With my clients I find that if they just do flat benching as I have found often thats about it for my pling clients, adding in some incline work really helps, particularly with lockouts.

[PeterDolan]

Interestingly enough PD I find that a high incline makes my chest more sore than a low incline

I used to think it was my pecs when really it was my anterior delts that were really sore (not saying that's what yours are)

[HarryB]

Yeah I also found that my anterior delt which always kills when I bench didn't hurt at all. I don't know maybe it's cos I have short arms or something. I don't know why but when I did an offseason of high incline it sure did improve my side chest pose and upper inner pec thickness. Plus I noticed that my flat bench increased as my high inclines did.

[Creatine]

Yeh ive noticed a big carryover from presses to their lower angle variation, e.g. increasing millitary seems to increase incline and bench, incline seems to increase flat. However ive noticed the reverse doesnt work that way. Would you agree this would apply to most if not all people? or does it depend on body leverages, technique, weaknesses or other factors?

[HarryB]

Totally agree Creatine, increases in my shoulder press equal a bigger incline and a bigger bench. This holds true for most of the people I have trained or have trained with.

[HarryB]

An old training system to increase pressing strength went along the lines of you increasing the angle you pressed at from week to week until you were sitting upright doing a shoulder press with the weight you had started out benching. Then when you went back to benching your bench weight was considerably up! Old school but progressive!

[Dr Squat]

An old training system to increase pressing strength went along the lines of you increasing the angle you pressed at from week to week until you were sitting upright doing a shoulder press with the weight you had started out benching. Then when you went back to benching your bench weight was considerably up! Old school but progressive!

I played around with decline a while back when my bench stalled on 100 kg. :oops:

I started doing decline. My theory was that I could use more weight and therefore I could overload the pressing muscles. At the same time I started doing incline tricep extension instead of skull crushers. Again, I could use more weight.

When I returned to benching my flat went up considerably. I was mentally fresher also.

Simple idea but effective. The time I have wasted doing the same thing over and over again. Think a little...

[HarryB]

100 percent, slogging away at the same old thing is just insanity.. got to make change happen!

Stalled at 100kg? So you were human once?

[Dr Squat]

100 percent, slogging away at the same old thing is just insanity.. got to make change happen!

Stalled at 100kg? So you were human once?

I'm very much human now mate. Just went bowling with my 8 year old daughter and I feel very human.

[HarryB]

ha ha ha ha tore some medial ligaments in my knee trying to play soccer with my 8 year old son so I hear you there.

[Dr Squat]

Shoulders will a big focus over the next 3 months or so. This includes:

- Improving my pressing power. Lots of front press, log press and behind the neck press;

- Balanced shoulder development including side and rear delts.

In my first powerbuilding cycle my focus will be on the log press as my core exercise. Today I completed 10 sets as follows:

60 kgx10x2

80 kgx8x2

100kgx6x2

80kgx8x2

60 kgx10x2

The top sets on 100 kg were not too bad but it does take a while to adjust to the log. The bulky nature of it makes it difficult. I hope to hit 120 for 5 in a couple of weeks. Log presses are physically very demanding.

I like to follow a front pressing movement with smith machine behind neck press. The stretch at the bottom is great. I worked up to 120 kg for 10 reps. The key is to go deep and stretch.

I followed my 16 sets of pressing with 10 sets of side laterals. I prefer these seated. My top set was 35 kg for 6 reps. The key here is the volume.

I finished my workout with 4 sets of cable face pulls. I kept the reps high and focused on feeling these in my rear delts as much as possible.

30 sets may seem a lot for shoulders. It was all over in less than 60 minutes. I certainly didn’t rush my log presses.

[Dr Squat]

A good week. I am very much in 80/90/100 mode as I continue to heal. Progress is good and I am a lot closer to 100% than I expected. Even so, I want to be measured and will continue to work back over the next 3 weeks and avoid the temptation of jumping back into big sets of 5.

Some of the highlights of the week:

Monday- Chest and triceps

-25 sets for chest and 15 sets for triceps.

- I worked up to a comfortable 140 for 10 reps on incline barbell and did two sets. It has been really hot and this was tough. 10 reps for me is always tough.

- 5 sets of 10 reps on 50 kg dumbbells for incline dumbbells.

- High volume tricep work using cables. I kept the reps at 15.

Tuesday- Upper back and biceps

- 25 sets for lats and upper back, 10 sets for biceps.

- Volume and technique were the focus rather than weight at this stage.

- Core movement for upper back was T-Bar rows. Worked up to 5 plates and 2 sets of 10 reps.

- My back feels big and full at the moment which is pleasing.

Wednesday- Posterior chain

- Lightish box squat with giant cambered bar and chains. 240 kg plus 40 kg of chains for 5 reps.

- 4 sets of glute ham raises and 4 sets of reverse hypers.

- Again, focus was on volume and form. I am really focussed on getting my hamstring up this year.

Thursday- Shoulders

- Focus in on increasing shoulder pressing power and improving shoulder development.

- Hit the log and did 2 top sets of 100kgx6.

- Behind neck on the smith machine 120x10.

- Lots of volume on side and rear laterals.

Friday- Arms

- Focus was on a core movement and then some lighter volume.

- Close grip 140x10 for 2 sets. Pleasing as I haven't done a lot of this recently.

- Barbell curls 50x10x10. Simple 10 sets to get the blood flowing.

Saturday- Quads

- Focus in on developing my front squat and improving the quality of my quads.

- Front squat top set 140x8x2. Starting to get some traction here.

- Finished with some crazy volume. Leg press 10 plates x 20 reps supersetted with leg extension (light) for 20 reps. Repeat 3 times without any rest period. That was it!

2 more weeks of working back towards 100%. The key is steadily increasing the volume, the intensity

[teamfatboy]

An article I have written on intensity.

http://biggerstrongersmarter.wordpress.com/2010/12/05/what-does-intensity-mean/

Very informative! Thank you!

:ditto: - just saw this, found the whole approach very useful. Thanks, Doc

[Rookie]

Awesome work mate, good to see you working hard as always! 50x10x10 on BB curls :shock: damn mate I thought you didnt like training bi's :pfft:

Good to see lots of volume as usual, esp 25 sets on the back.

How are you gonna change things diet wise, or are you?

[Dr Squat]

Awesome work mate, good to see you working hard as always! 50x10x10 on BB curls :shock: damn mate I thought you didnt like training bi's :pfft:

Good to see lots of volume as usual, esp 25 sets on the back.

How are you gonna change things diet wise, or are you?

I hate training biceps bro. But I want balanced arms to bench 500. So training them twice a week.

Just doing a post now on diet bro. Basically a simple approach with a cheat day. The battle is eating enough to stay over 115 kg.

[Dr Squat]

An article I have written on intensity.

http://biggerstrongersmarter.wordpress.com/2010/12/05/what-does-intensity-mean/

Very informative! Thank you!

:ditto: - just saw this, found the whole approach very useful. Thanks, Doc

Writing stuff like that is probably of more benefit to me than anyone else!

[Rookie]

Awesome work mate, good to see you working hard as always! 50x10x10 on BB curls :shock: damn mate I thought you didnt like training bi's :pfft:

Good to see lots of volume as usual, esp 25 sets on the back.

How are you gonna change things diet wise, or are you?

I hate training biceps bro. But I want balanced arms to bench 500. So training them twice a week.

Just doing a post now on diet bro. Basically a simple approach with a cheat day. The battle is eating enough to stay over 115 kg.

True, you're def taking a smart approach for your goal bro!!

Yup, big cheat day? Or the usual, fanta, tim tams and meatlovers pizza lol

Fark if I eat this much just to maintain my weight atm, could imagine how much you'd have to eat to get to your goal weight eh. Maybe a few pizzas Dave Tate style :pfft:

[Dr Squat]

^ Funny thing is that as you get heavier you find that eating crap falls off you. So you have to eat relatively clean and lots.

[Dr Squat]

I am committed to getting my nutrition on track. Here is a post from my blog...

After a holiday it’s never really easy to get your eating back on track. Holidays and festive times are usually a combination of lots of simple carbs, too much alcohol, loads of fat and irregular meal times. It is usually a time of training lay offs. I’m not saying that this is a bad thing at all. In fact I think that a time of eating what you want and a planned lay off is essential. And Christmas is a great time to do this.

I would like to recognise my many bodybuilding friends at this time of the year. Many will have started dieting in early January in preparation for their first show in 2011. Bodybuilders are a particular breed and the dedicated ones have to endure many weeks without cheating.

Powerbuilders and powerlifters get off relatively lightly. The elite eat a balanced diet and understand the importance of this. The opportunity to cheat is always there and the reality is that it probably doesn’t make a huge difference if you remain largely on track.

The more time I spend in the gym and thinking about it, the more I realise that this is an area where powerlifters and powerbuilders could do better. While we don’t need to worry about the strict regime that goes with pre-contest bodybuilding, we can learn a lot about the discipline and planning which top bodybuilders are so good at.

Some of the benefits of good nutrition are obvious:

- Lean muscle gain;

- Greater strength;

- Improved training endurance;

- Improved recovery.

The next 15 weeks for me is about getting my nutrition right. That means establishing some basic principles and then working within these. This will be an interesting personal exercise as I am very interested in the results. I also want it to be a reference for other powerbuilders and powerlifters who haven’t always been diligent with their nutrition.

Basic principles

I have established some basic principles. These are by no means revolutionary. But simple works best:

- Eat every 2-3 hours;

- Eat a serve of protein and carbs with every meal;

- Protein intake of approximately 400 grams per day. (based on 9 meals of about 40 grams)

- Eat 6-8 serves of fruit and veges every day;

- Drink 2 litres of water every day;

- Minimise processed foods;

- Every Saturday is a cheat day.

This approach to nutrition is one which you can apply to a family environment. Basic nutrition guidelines which we should be adopting regardless. As I said, these are very simple and well established guidelines that I do not own. The key is consistency, planning and organisation.

In my next post I will talk about some strategies that I am employing to help me stay on track. And also talk about supplements.

[samuelNZ]

Basic principles

I have established some basic principles. These are by no means revolutionary. But simple works best:

- Eat every 2-3 hours;

- Eat a serve of protein and carbs with every meal;

- Protein intake of approximately 400 grams per day. (based on 9 meals of about 40 grams)

- Eat 6-8 serves of fruit and veges every day;

- Drink 2 litres of water every day;

- Minimise processed foods;

- Every Saturday is a cheat day.

This approach to nutrition is one which you can apply to a family environment. Basic nutrition guidelines which we should be adopting regardless. As I said, these are very simple and well established guidelines that I do not own. The key is consistency, planning and organisation.

In my next post I will talk about some strategies that I am employing to help me stay on track. And also talk about supplements.

Excuse my ignorance but would 2 litres be anywhere near enough to stay hydrated?

Also, 9 meals!! Will you even have a chance to train with all that eating :grin:

[Dr Squat]

8 glasses of water a day. That doesn't include water I have in my protein shakes. I'm never thirsty. How much do you have?

My meal times are as follows:

6 am

8.30 am

11 am

1 pm

3.30 pm

5 pm (pre train)

6.30 pm (post train)

7.30 pm

10 pm

Meals are small. Yeah I do train bro.

[musclenz]

I am committed to getting my nutrition on track. Here is a post from my blog...

After a holiday it’s never really easy to get your eating back on track. Holidays and festive times are usually a combination of lots of simple carbs, too much alcohol, loads of fat and irregular meal times. It is usually a time of training lay offs. I’m not saying that this is a bad thing at all. In fact I think that a time of eating what you want and a planned lay off is essential. And Christmas is a great time to do this.

I would like to recognise my many bodybuilding friends at this time of the year. Many will have started dieting in early January in preparation for their first show in 2011. Bodybuilders are a particular breed and the dedicated ones have to endure many weeks without cheating.

Powerbuilders and powerlifters get off relatively lightly. The elite eat a balanced diet and understand the importance of this. The opportunity to cheat is always there and the reality is that it probably doesn’t make a huge difference if you remain largely on track.

The more time I spend in the gym and thinking about it, the more I realise that this is an area where powerlifters and powerbuilders could do better. While we don’t need to worry about the strict regime that goes with pre-contest bodybuilding, we can learn a lot about the discipline and planning which top bodybuilders are so good at.

Some of the benefits of good nutrition are obvious:

- Lean muscle gain;

- Greater strength;

- Improved training endurance;

- Improved recovery.

The next 15 weeks for me is about getting my nutrition right. That means establishing some basic principles and then working within these. This will be an interesting personal exercise as I am very interested in the results. I also want it to be a reference for other powerbuilders and powerlifters who haven’t always been diligent with their nutrition.

Basic principles

I have established some basic principles. These are by no means revolutionary. But simple works best:

- Eat every 2-3 hours;

- Eat a serve of protein and carbs with every meal;

- Protein intake of approximately 400 grams per day. (based on 9 meals of about 40 grams)

- Eat 6-8 serves of fruit and veges every day;

- Drink 2 litres of water every day;

- Minimise processed foods;

- Every Saturday is a cheat day.

This approach to nutrition is one which you can apply to a family environment. Basic nutrition guidelines which we should be adopting regardless. As I said, these are very simple and well established guidelines that I do not own. The key is consistency, planning and organisation.

In my next post I will talk about some strategies that I am employing to help me stay on track. And also talk about supplements.

With this strategy we could make a Bodybuilder of you yet Doc. I will settle for a Powerbuilder in the meantime. Everything looks good. Heard you even did some pretty strenuous cardio today :pfft: