LEWIS

after sholder workout , managed 60kg flat bench for 73 reps (first attempt at this) and what a pump you get, its unreal

big pete

73, fair play!!

i bet your chest was on fire after,lol!

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'there is greatness inside all of us, how deep are you willing to dig? '

LEWIS

didnt feal that bad until 40-50 then ot difficult, last rep my left arm gave way and had to put the bar down on the peg nearest my forehead lol

Nytol

73 reps! Lol, I bet there was some soreness the next day???

100

I' never really trained consistently enough for long enough. So my bench has only increased 30kg form when I was 16. My best attempt was 80kg for about 3 or 4 reps with slopy form. I plan on training consistent pretty soon. Should I increse the weight a little bit every week on my max attempt.

big pete

best way to build a foudation is consistent training, irst and foremost.

what weight do you rep at? for instance, what weight can you do 10 reps for? and could you do 4 sets of them?

if for instance you can do 50k for 10 reps, and repeat that 4 times, then bump the weight to 55k, if you can do that for the allocated sets/reps, bump it up again etc etc. before you know it, youll be doin 80k for 4 sets of 10.

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'there is greatness inside all of us, how deep are you willing to dig? '

hackskii

Biggest thing that got my bench up was doing it less frequent.
I used massive volume when I was younger, I mean volume like this.
Bench, inclines, flys 5 sets each and did that Mondays, Wednesdays, and Fridays.

Hell, I am stronger now and using Mr. Booth's principles I do chest once every 9 days now.
Funny thing, I am getting stronger.
I do one workset to failure on the two exercises I do.
Chest now takes me about 15 minutes, where I used to spend 3 hours a week.

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Scott


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Nytol

Sounds very much like the way I train, and I have made steady improvement for over 10 years, I am now bigger, stronger and leaner than I have ever been.

100

I have done 60 kg for ten reps in the past. Right now I'm not really training because of cash problems.

100

Hackski what is Mr booth's principles?

LEWIS

yep real sore - try it , its great (ive only done it once !!)

hackskii

Hit each body part once every 9 or 10 days.

Before I started he made me take 10 days off training and no cardio. I told him that I had some stiff joints, then I told him my routine, he said take 10 days off and hit each muscle group every 9-10 days.

He said if I was sore at all, take the day off.

He also suggested doing as little warming up as possible to do that one work set to failure.
Too many warm-up sets can pre-fatigue and limit the work set.
Next exercise would require fewer warm-ups due to other exercise, and then one set to failure.

I am getting stronger and I actually feel harder and have less stiffness and I noticed this big time today walking up stairs at work. Injuries seem to be healing up faster too.

He is one sharp dude and made me think that I have been spending far too much time in the gym annihilating things instead of just stimulating things.

Every other day is a day off, so if you lifted today, tomorrow you rest.
So far, all positive. He did suggest due to my age of being 47 I would need more recovery time than younger dudes.

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Scott


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Nytol

I dont know who he is, but I agree with much of what you wrote, my training is almost exactly the same, but I hit each bodypart every 9-14 days, and only train 2 times per week.

However I do not agree with the above, warm up sets actually help you to lift more weight, I do one at 50% of my max for the day, then one at 75%, then my all out set to failure.

I am not sure what he would define as too many???

It is a far better, and more productive way to train, you should make some good gains, esp as you were overtrained to start with.

hackskii

Man, he is one of the smartest dudes I have ever read.

His idea on warmup is basically you only warm up enough to allow you to do your one workset.
Too much warmup compromises the workset.
As lets say you progress through a chest workout, if you already did 2 exercises then the last exercise you can potentially do that as your workset.

He is the same guy who works with SuperCell (James W.), he is also a trainer, sports massage, physical therapist, and some other things.
Dude is one of the smartest dudes on anatomy, routines and diets.
Do a little search for ninepack, there you can read some interesting stuff.
Check out his post on chest expansion and how he says attachment points can not be altered.

Here is the link: http://www.uk-muscle.co.uk/getting-s...ghlight=girdle

Impressive.


just did legs today and every single lift I did today for legs I was stronger than last workout.
I am very happy with what is happening.
I must have been overtraining for over 20 years.

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Scott


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dale_flex

Well i used to bench 150kg for 5-6 reps when I was 19 with admittedly sloppy form (bouncing bar!) but can now only manage 145kg for 8-10 reps with good form 3 years later. This was due to ripping my pec with my earlier ego lifting at 19 and I now find all incline movements much more comfortable anyway. You can't have an ego anymore when you have a big lump of scar tissue in your left pec!