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03-23-2006, 07:54 AM
| #201 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender:   |  there's no point running away from it... i'll do it - even if it means being at 65 kgs for 2 more weeks - and i'll add some more presses with different rep schemes, like flat dumbbell bench @ 3x12 thanks though |
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03-23-2006, 08:02 AM
| #202 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years  Join Date: Jul 2005
Posts: 5,887
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Gender: | There is nothing wrong with choosing to do the bench with a slight incline or decline, that's perfectly fine and is not a significant departure form the tenants of the routine. I would keep the angles slight, though. Your great guru, 0311 himself, has vehemenently stated that he wouldn't touch FLAT bench again. And dumbells are not a bad idea for helping to tweak the stabilizers more. But no, don't run away from bench. You can do other things that SUPPORT the bench if needed. |
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03-23-2006, 08:09 AM
| #203 (permalink) | ||
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | Quote:
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03-23-2006, 08:39 AM
| #204 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,887
Country:
Gender: | One, your gym really sucks. Two, switching around with different rep schemes won't significantly improve your strength, especially in rep ranges like 12. Doing DB's 3x12 is mostly just a way to add volume. That's a hypertrohy protocol. Matter of fact, your triceps could be holding you back because you hardly ever did the same exercise or rep range for them twice. If your sticking point is in the middle part of the lift that may be a sign that this is the case. Switching around to different rep ranges (aka Waterbury, huh?) is a good way not to let the muscles become conditioned to a certain rep range. And I do believe that you adapt to a rep range way sooner than you adapt to a particular exercise. But if you want to significantly improve strength, you have to allow neural adptations to take place, teach your body to recruit more and more fast twitch fiber as quickly and efficiently as possible, while hopefully making them larger, and you have to keep the rep range in the realm of strength training. Doing the dumbell presses in a higher rep range may help a little by strengthening some of the assisters but not in any very direct way as far as the primary movers are concerned. |
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03-23-2006, 08:42 AM
| #205 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | ^^^^ ok, so what do u suggest i do eric...? i'm beat.... this program was meant for skinny guys who want to put on mass.... at 5'7 @ 80 kgs w/ 17% bf, i'm hardly "skinny"... as per the protocol, i'm supposed to be doing Bill Starr's Single Factor 5x5 (which i plan to graduate into sooner of later).. yet i'm on this coz of the low volume... no, i'm not gonna switch... not for a month atleast... but eric, what do u say.....? how do u think this problem can be solved...? |
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03-23-2006, 09:06 AM
| #206 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,887
Country:
Gender: | Well, my friend, for one, you should have always listened to everything 0311 said, because he is way better to be advising you on this. Being skinny or fat is hardly going to make the program more or less effective, though, as far as gaining muscle mass... People may design programs that are supposed to assist in fat loss while putting on lean mass...but you'd hardly design a program that could put muscle of a skinny guy but not on a fat one, provided the fat one wasn't starving himself. This stuff is not magic. This is going to seem crazy, and I may get flamed for it, but... Try going to an actual 5x5 on bench, using a slight incline or decline if you want, adust the weight as needed, and go from there. Pick a weight you think you can do and then go from there. See if you can increase that. I don't know how long to suggest. A couple of weeks. I'm also going to suggest that you drop any additional bicep work and do more lat work, rows, pullups (not chin-ups) at fairly low rep ranges, 6 to 7. Maybe do pulls once a week and rows another day. |
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03-23-2006, 09:52 AM
| #210 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,887
Country:
Gender: | Read over verbatims Single Factor 5x5 journal. Start pyramiding the weights then do what I said in the pm. Sorry everyone, I don't feel like repeating myself, Anuj prob won't do what I said anyway. If he does, he can tell you... |
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and thanks too.. 
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