Thread: back to basics

Are you gaining mass or strength? Power lifting and body building routines are different.

both. you have to get stronger to get bigger. my plan is to combine some power rmoves like the snatch, clean and jerk, etc...with some very controlled and slow negatives/lighter weight on bench, squats, and deads. i figure i can make a compromise and meet strength and size somewhere inbetween. ive only been training for 6 months, so im just trying to get a foot in the door.

A clean and press (I assume this is a push press) and a jerk aren't going to be too different in building mass.

i just started looking for some powerlifting stuff on the internet, im thinking about doin the squats and milk rotuine. is it any good?

what is the milk routine? ive never heard of this.

o and for building mass..i would think that the clean and jerk would be more effective because of the allowence for more weight. but someone could correct me if im wrong.

Originally Posted by WATTS

what is the milk routine? ive never heard of this.

o and for building mass..i would think that the clean and jerk would be more effective because of the allowence for more weight. but someone could correct me if im wrong.

The milk routine is when you drink around 1 gallon of milk a day. It's not a very good routine. The only reason you can do more weight for jerks is because you drop and have to move the weight a shorter distance. They are both going to do about the same.

Switch it up. Do both now and again. You have made a wise choice by going with the heavy compound movements.

I also suggest looking into good mornings. My glutes and hams get so punished by this movement. Overhead presses are great. Rows are not to be overlooked. Check out my journal for more ideas.

the milk routine does not seem that great...just make sure that you are consuming enough calories to gain weight and you will do fine. eat eat eat and you will gain weight, if your eating a lot and not gaining weight, eat more.

the squats and milk routine :

"One of the fastest ways to gain size and strength in the entire body is by following the squats and milk program. This is an old time routine that has been around for about 50 years, but it works awesome for fast gains. Even if you are a hard gainer.

The way it works is you train 3 days per week (i.e. Monday, Wednesday, and Friday).

Each workout you will start with full squats. Do 2-3 easy warm up sets to get the blood flowing and to warm up your joints. Then take a moderate weight and do 1 set of 20 reps. For each rep take a couple big mouthfuls of air, hold your breath, squat down and up, and repeat. As you progress through the reps you will need to take more breaths in between reps. During reps 15-20 you may need to take 5 or more big mouthfuls of air in between reps. It takes me 3 minutes to complete 1 set all out set of 20 rep squats.

Right after the squats while you are still out of breath, grab a light barbell (i.e. 25 lbs.) and do pull overs while lying on a flat bench. Take a deep breath in between each rep and really feel the stretch in the rib cage as you do the exercise. Do 1 set of 20 rep pull overs with 25 lbs. Keep using 25 lbs. for the pull overs as this exercise is just for stretching the rib cage.

Each workout add 5 lbs. to the squats and get all 20 reps. This is the key to making serious gains with the program. You have to make 5 lb. jumps in weight each workout. I just finished a squat routine like this and within 2 months I worked up from doing 20 rep squats with 225 lbs. to 20 reps with 315 lbs.

When doing this program you should do full squats. I personally squat down until the back of my legs touch my calfs. This will make the squats far more effective for muscle growth. Another thing, do NOT wear a weight lifting belt while doing the 20 rep squats. By squatting with out a belt you will strengthen your lower back and it will be easier to take deep breaths while doing high rep squats.

Make no mistake about it this routine is brutally tough, those 20 rep squats will take every bit of energy that you have, but the gains are awesome. This routine will stimulate your entire body to grow from the stress of the squats. And the pull overs will help to stretch your rib cage and make your chest bigger.

After you finish the squats and pull overs do a circuit of chin ups, dips, and sit ups.

Do a set of chin ups for as many reps as you can
Rest a minute
Do a set of dips for as many reps as you can
Rest a minute
Do a set of decline bench sit ups for as many reps as you can


Do this circuit 2-3 times and your workout is done.

Do this exact routine 3 days per week. Each time make sure to add 5 lbs. to the squats and try to pump out more reps with the chins, dips, and sit ups. This will work every major muscle group in your body and force you to grow like nothing else. "


and basicallyy you have a glass of milk with each meal. thats a lot of calories and protien , so it makes it easy to get all your shit in.

Originally Posted by CowPimp

Switch it up. Do both now and again. You have made a wise choice by going with the heavy compound movements.

I also suggest looking into good mornings. My glutes and hams get so punished by this movement. Overhead presses are great. Rows are not to be overlooked. Check out my journal for more ideas.

do you think i could alternate good mornings and sldl's every other workout or week, or whatever? are they comparable movements?

i will probably come up with a routine here soon that i will post. please critique it, you have good input.

thanks again, everyone

Originally Posted by JayBee

do you think i could alternate good mornings and sldl's every other workout or week, or whatever? are they comparable movements?

i will probably come up with a routine here soon that i will post. please critique it, you have good input.

thanks again, everyone

Yessir. That sounds like an excellent idea. They are comparable movements. For some reason I just really like good mornings.

my routine that id like for everyone to critique is posted here.

please stop by and CRITIQUE, thanks!