I need help with the bench press.

[Mudge]

Strength and diet come together generically to = size, so getting stronger is generally part of the game, although with two seperate individuals you cannot always compare two equally large/small persons and find that they are the same strength, especially if the height is different.

 

[BirdyBirdMan]

noo

noo my dad was going to take care of the day i go with him which is saturday. all the other days im at my schools.

i want to get really strong, but have low body fat for jumping and running. i wrote out my plan a couple posts back. what do you think of it. i can train as many as i want but i thought 4 was good and thats how you and me set it up earlier. i can train as long as i want.

basically i will have between 6-10 hours a day devoted to improving myself for basketball including weight lifting. this is over the summer. in the spring i will just weight lift as long as i need and then practice some.

 

[rebel]

Originally posted by rebel
i want to go on a mass training program to put on some size but i'm not too concerned about increasing bench, what type of program, training 3 days week, would you recommend?

what about me?

 

[gopro]

Re: noo

Originally posted by BirdyBirdMan
noo my dad was going to take care of the day i go with him which is saturday. all the other days im at my schools.

i want to get really strong, but have low body fat for jumping and running. i wrote out my plan a couple posts back. what do you think of it. i can train as many as i want but i thought 4 was good and thats how you and me set it up earlier. i can train as long as i want.

basically i will have between 6-10 hours a day devoted to improving myself for basketball including weight lifting. this is over the summer. in the spring i will just weight lift as long as i need and then practice some.

Since your focus is mostly on strength...actually "functional strength," meaning you need your strength to apply to a sport, you don't need an elaborate program. Your program needs to be simple and basic, and formulated from compound exercises. Your focus needs to be on the larger muscles of the body...chest, shoulders, back, hips, and legs. Here is my suggestion:

MONDAY/THURSDAY: CHEST, BACK, DELTS
-bench press...3-4 x 4-7
-incline press...3-4 x 4-7
-dumbell pullover...2 x 7-10
-chin up (overhand grip)...3-4 x 6-8 (use weight if you can)
-bent over row (underhand grip)...3-4 x 6-8
-military press or upright row...2-3 x 6-8

TUESDAY/FRIDAY: QUADS, HAMS, LOW BACK, CALVES, ABS
-squats...3-4 x 4-7
-leg press...3-4 x 7-10
-deadlift or stiff leg deadlift...3-4 x 4-7
-leg curl...2-3 x 7-10
-seated or standing calf raise...3-4 x 10-12
-crunches or leg raises...3-4 x 15-25

 

[gopro]

Originally posted by rebel
what about me?

Would I forget you my friend! What do you need? A 3 day program for mass and strength? Tell me and I'll tell you!

 

[rebel]

Originally posted by gopro
Would I forget you my friend! What do you need? A 3 day program for mass and strength? Tell me and I'll tell you!

wanting to go on a 3 day per week program for overall mass and strength.
thanks gopro!

 

[gopro]

Well rebel. Here is a good 3 day mass program:

MONDAY:

-bench press...4 x 6-8
-deadlift...4 x 4-6
-military press...3 x 6-8
-barbell curl...2 x 8-10

WEDNESDAY:

-squats...4 x 6-10
-incline press...4 x 6-8
-bent row...4 x 6-8
-upright row...3 x 6-8

FRIDAY:

-CG bench press...3 x 6-8
-leg press...4 x 6-10
-stiff leg deadlift...3 x 6-8
-weighted chin...4 x 4-6

 

[BirdyBirdMan]

question

i have a question for you gopro. im just wondering why do you combine all body parts into 2 days instead of work one or two each day. like each one or two a different day of the week? just wondering

 

[rebel]

Originally posted by gopro
Well rebel. Here is a good 3 day mass program:

MONDAY:

-bench press...4 x 6-8
-deadlift...4 x 4-6
-military press...3 x 6-8
-barbell curl...2 x 8-10

WEDNESDAY:

-squats...4 x 6-10
-incline press...4 x 6-8
-bent row...4 x 6-8
-upright row...3 x 6-8

FRIDAY:

-CG bench press...3 x 6-8
-leg press...4 x 6-10
-stiff leg deadlift...3 x 6-8
-weighted chin...4 x 4-6

looks good, but i need a substitute for leg presses on friday cause i don't have access to a leg press machine. i really appreciate your help.

 

[gopro]

Re: question

Originally posted by BirdyBirdMan
i have a question for you gopro. im just wondering why do you combine all body parts into 2 days instead of work one or two each day. like each one or two a different day of the week? just wondering

For a more "bodybuilding" oriented routine, I would just work 1 or 2 bodyparts per day as many more exercises are needed to sculpt the physique. For a more basic, strength oriented program like yours you only need a few compound movements to get the job done. This means less overall exercises and a program wherein you can practice these movements more than just once per week.

 

[gopro]

Originally posted by rebel
looks good, but i need a substitute for leg presses on friday cause i don't have access to a leg press machine. i really appreciate your help.

Front squat, barbell hack squat, or barbell lunges.

 

[james_75]

this is my input go shoot after you are done workin out helps keep your shoton i found this to hlep w/ that

 

[BirdyBirdMan]

thanks

thanks

 

[firestorm]

Barbell Hack squats? What do these be? I know what Hack squats are but only the machine version. I never heard of barbell Hack squats. I must know how to do these there thingys.
fire

Originally posted by gopro
Front squat, barbell hack squat, or barbell lunges.

 

[BirdyBirdMan]

gopro

gopro: do you think i will benefit more from a 5 day or 4 day schedule?

 

[gopro]

Re: gopro

Originally posted by BirdyBirdMan
gopro: do you think i will benefit more from a 5 day or 4 day schedule?

4 day.

 

[gopro]

Originally posted by firestorm
Barbell Hack squats? What do these be? I know what Hack squats are but only the machine version. I never heard of barbell Hack squats. I must know how to do these there thingys.
fire

(SPEAKIN IN "FIRESTORM" LANGAUGE): this is what barbell hack squat thingies be...

Hold a barbell behind your back and squat down while keeping your back as straight as possible. Simple, isn't it! In the beginning it can be a little awkward to do, however, this is a very effective exercise! The "oldtimers" did this exercise quite a bit to build their thighs. Since it is very hard to hold a large amount of weight in this position, I recommend that this exercise be used as the second half of a pre-exhaust superset with leg extensions, or, that it be done last in your quad routine when your thighs are tired.

 

[BirdyBirdMan]

hey

hey can you tell me what your power rep shock workout is all about?

 

[firestorm]

Re: hey

Go to the "Sticky" on this Board titled "GoPros Workout" 2nd post down will give you his workout.
To give you what I believe the Key to this program is:
1. overtraining will not occur yet you will work your azz off.
2. Variation all the way around. Excercises, Rep counts, resistence.
3. Muscle confusion: One of the best tools in bodybuilding. Your muscles will not get accustomed to a stringent program because Your hitting the muscles differently every week and with different excercises and poundage, and rep counts.

This program in my opinion is one of the Best training phylosopies I've seen in quite some time. GoPro took all the best excercises, best training techniques and encorporated them all together to give you the best of everything. Outstanding job but don't tell him I said all this. I'll deny it and blame someone else for using my signon and password.

Originally posted by BirdyBirdMan
hey can you tell me what your power rep shock workout is all about?

 

[BirdyBirdMan]

..

thanks for the overview. what is the difference between the one you gave me and the power rep shock? just wondering
thanks

 

[firestorm]

Originally posted by gopro
(SPEAKIN IN "FIRESTORM" LANGAUGE): this is what barbell hack squat thingies be...

Hold a barbell behind your back and squat down while keeping your back as straight as possible. Simple, isn't it! In the beginning it can be a little awkward to do, however, this is a very effective exercise! The "oldtimers" did this exercise quite a bit to build their thighs. Since it is very hard to hold a large amount of weight in this position, I recommend that this exercise be used as the second half of a pre-exhaust superset with leg extensions, or, that it be done last in your quad routine when your thighs are tired.

Ok that sounds like a normal squat. I don't get the difference. I'm assuming it has to do with placement of the bar on the back. Where on the back?

 

[firestorm]

He gave you a Mass "specific" program.

 

[gopro]

Originally posted by firestorm
Ok that sounds like a normal squat. I don't get the difference. I'm assuming it has to do with placement of the bar on the back. Where on the back?

When I say hold the barbell behind the back, I mean ACTUALLY HOLD IT...LIKE, IN YOUR HANDS...NOT RESTING ON YOUR BACK LIKE A REGULAR SQUAT! This is a very unique movement that will force more work into your quads, sort of like a front squat.

 

[gopro]

Re: Re: hey

Originally posted by firestorm
Go to the "Sticky" on this Board titled "GoPros Workout" 2nd post down will give you his workout.
To give you what I believe the Key to this program is:
1. overtraining will not occur yet you will work your azz off.
2. Variation all the way around. Excercises, Rep counts, resistence.
3. Muscle confusion: One of the best tools in bodybuilding. Your muscles will not get accustomed to a stringent program because Your hitting the muscles differently every week and with different excercises and poundage, and rep counts.

This program in my opinion is one of the Best training phylosopies I've seen in quite some time. GoPro took all the best excercises, best training techniques and encorporated them all together to give you the best of everything. Outstanding job but don't tell him I said all this. I'll deny it and blame someone else for using my signon and password.


Hey firestorm...someone is using your user name and printing all kinds of compliments about me...you better get your hands on this guy and set him straight (oh, and tell him thanks...his words are sincerely appreciated).

 

[gopro]

Re: ..

Originally posted by BirdyBirdMan
thanks for the overview. what is the difference between the one you gave me and the power rep shock? just wondering
thanks

P, RR, S is more bodybuilding/physique specific. Your program is more for functional strength that is important to your sport. (It will, however, add much mass to your frame as well).

 

[firestorm]

Re: Re: Re: hey

The BASTARD!!! Don't you Worry GP, I'll straighten him out and when he is lying there in a puddle of his own blood and guts, I'll bend down and whisper in his ear you said thank you. I'm sure his response will be:
"Hey I calls it the way I sees it. the man knows his business"

Originally posted by gopro

 

[BirdyBirdMan]

...

ok great cus i do want to add lots of mass actually too so i can have my way with people in the post.

is this routine good for football as well?

 

[firestorm]

mass is great for line and linebacker. If your a wide receiver, hummmm Lean and mean is the way to go.

 

[BirdyBirdMan]

yeah

yeah im line, maybe te

 

[gopro]

Re: yeah

Originally posted by BirdyBirdMan
yeah im line, maybe te

I play defensive line in my football league...so yes, the workout I gave you is ACES for that too!