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Post by kybodybuilder on Apr 17, 2007 17:10:34 GMT -5
I'm a new member/poster here, but not new at bodybuilding. I've done well competitively, winning my class at an NPC state show. Conditioning is my strong point. I'm woefully lacking in thickness, however, and I know I'll need to get bigger to do well at the next level of competition.
To my mind, adding thickness means adding strength. For example, I incline press 240 for 5 on my top set, squat 280 for 5 and deadlift 330 for 5. Pathetic, I know! I imagine that if I get those numbers up, my thickness will improve as well. (I compete as a Welterweight right now, with an offseason weight of 180)
I seem to have stalled on standard bodybuilding protocols involving body part splits and training each muscle directly just once weekly. And I HAVE to believe that, with the right approach, I can get my core lifts substantially higher than they are now.
So, learned iron warriors, what would you suggest? I'm leaning toward the Bill Starr 5x5 intermediate method. Another program that caught my interest is known as Westside For Skinny bast*rds (WS4SB), posted on the Testosterone site.
Anybody have any experience with either of these programs, or have any other recommendations?
Thanks!
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Post by beckie on Apr 17, 2007 18:03:09 GMT -5
Have you done any powerlifting training-I've seen alot of really thick bb'ers who used to powerlift before they switched....I know 5 reps is considered low but you could go even lower Are you lacking thickness all over or just certain areas? Welcome to WOTW
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Post by Tim Wescott on Apr 17, 2007 18:27:04 GMT -5
Mon. Full Squats: 20,15,10-12,8,6,15-20 Leg Press: 20,15,12,8,20 Lying Leg Curls: 6 x 8-12 Calf Raise: 6-8 sets to failure Tues. Bench Press: 5 x 5,1 x 10-12 (after a good warmup) Incline Barbell Press: 5 x 6-8,1 x 10-12 T-Bar Rows: 5 x 10,8,6,10,12 Rack Deadlifts: 5 x 6-10 V-Bar Pulldowns: 3 x 10-12 Thurs. Seated Press: 4 x 10,8,6,10-12 Lateral Raise: 4 x 10-15 Wide Upright Rows: 3 x 12,10,8 Fri. Barbell Curls(slight cheat,slow negative) 10,8,6,12 Preacher Curls: 3 x 10-12 (constant weight) Reverse Curls; 3 x 10-12 Skullcrushers: 6 x 15,12,10,8,6,12 Pressdowns: 3 x 12-15 Dips Between Benches(plates in lap): 3 x failure-drop-sets Wed. Sat.,Sun.-OFF or light cardio ,and of course eat ore good solid bodybuilding food and drink more water. Just one of a zillion scenarios you could use but base the workout around compound exercises. WELCOME TO WOTW!!
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Post by youngblood on Apr 17, 2007 19:14:51 GMT -5
Well, thickness involves a lot of front to back movements. And done heavy, light and everything in between as well. So, what does that mean? Lots of rowing for the back. Lots of presses for the chest. Lots of squats, and the deadlifts you do for back as well-will help out your hamstrings too. Start a week or two, doing 3-6 reps after you warm-up well. Then the next week do the same exercises using a higher rep range, within 8-10 reps. When you do your power movements like Squats, Deadlifts and benching, make sure you take 3min or more between sets. This way you increase the muscle fiber recovery, and allows you to lift the most amount of weight without an extended rest (one or more days, for example). This should give you and idea, but the main thing you focus on is rest between sets (which translates into how much weight lifted in sets-and that's translated into being stronger=more thickness), lower reps but not 100% focused on them, and make sure you do your power movements like benches, deads etc....
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Post by mrky03 on Apr 20, 2007 20:34:08 GMT -5
Hey, welcome to WOTW! I'm a Ky. bodybuilder myself! I won the NPC Ky. show in 03!
I don't have a lot to add to Tim or YB's comments other than I agree to what they are saying! I do agree that as you get stronger on the core lifts you will develop more thickness.
Where do you live? I'm in Elizabethtown, Ky.
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Post by intenceman on May 2, 2007 2:06:27 GMT -5
All of the above can help you. Just remember you need to get stronger to get bigger. Its a matter of finding a workout protocol that you respond to. For me- a tall, naturally lean guy it means warming up well, then hitting it hard with very heavy weights, even to the point of doing some powerlifting and Heavy partials- 520 dead 650 parallel Squat ang 905 partial, along with rack deads. Up to 700, and smith incline up to 405 for partials and 350 for reg reps. Also very heavy negatives -mostly on hammer machines and cables-for safety. Try and find what works for you.
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Post by mrbeefy on May 2, 2007 6:22:45 GMT -5
Welcome!
How tall are you? How's your nutrition? What's your cardio look like?
Frank aka/mrbeefy
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Post by masterschamp on May 2, 2007 8:36:27 GMT -5
BENCH PRESS ROW DEADLIFT SQUAT WEIGHTED CHINS BB CURL WEIGHTED DIPS STANDING CALF RAISE SEATED PRESS
Break these up into a four day split,so that each bodypart is trained twice in eight days.Warm up as needed, then train each movement with 4 sets in the 4-8 rep range. A good split would be as follows:
MONDAY:
BENCH PRESS SEATED PRESS WEIGHTED DIPS
TUESDAY:
SQUATS STIFF LEG DEADLIFT STANDING CALF
THURSDAY:
WEIGHTED CHINS BB ROWS DEADLIFT BB CURL
SATURDAY:
REPEAT MONDAY'S WORKOUT
YOU WILL THEN START ON MONDAY WITH THE TUESDAY WORKOUT FROM THE WEEK BEFORE, AND JUST KEEP THE ROTATION GOING AFTER THAT.
DON'T GET HUNG UP ON SUPPLEMENTS...THEY ARE GREATLY OVERRATED. EAT PLENTY OF GOOD CLEAN FOOD, MAKE SURE YOU GET ABOUT 250-300 GRAMS OF PROTEIN A DAY OVER 5 MEALS, AND DO NOT GET CARRIED AWAY WITH THE CARBS. IT IS INEVITABLE THAT YOU WILL GAIN SOME ADDITIONAL BODYFAT AS YOU GET STRONGER AND YOUR WEIGHT GOES UP, BUT YOU NEED TO MONITOR THAT WEIGHT GAIN TO ENSURE YOU DON'T GET PLAIN OLD FAT!
Keith
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eltigre
Novice Bodybuilder
Posts: 17
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Post by eltigre on May 2, 2007 11:03:13 GMT -5
MONDAY: BENCH PRESS SEATED PRESS WEIGHTED DIPS TUESDAY: SQUATS STILL LEG DEADLIFT STANDING CALF THURSDAY: WEIGHTED CHINS BB ROWS DEADLIFT BB CURL SATURDAY: REPEAT MONDAY'S WORKOUT Keith Keith, this routine looks GREAT! Looks like a simple, yet effective plan to get anybody as big and thick as they can get. I am taking notes John
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Post by RUBICON19 on May 2, 2007 14:04:41 GMT -5
BENCH PRESS ROW DEADLIFT SQUAT WEIGHTED CHINS BB CURL WEIGHTED DIPS STANDING CALF RAISE SEATED PRESS Break these up into a four day split,so that each bodypart is trained twice in eight days.Warm up as needed, then train each movement with 4 sets in the 4-8 rep range. A good split would be as follows: MONDAY: BENCH PRESS SEATED PRESS WEIGHTED DIPS TUESDAY: SQUATS STIFF LEG DEADLIFT STANDING CALF THURSDAY: WEIGHTED CHINS BB ROWS DEADLIFT BB CURL SATURDAY: REPEAT MONDAY'S WORKOUT YOU WILL THEN START ON MONDAY WITH THE TUESDAY WORKOUT FROM THE WEEK BEFORE, AND JUST KEEP THE ROTATION GOING AFTER THAT. DON'T GET HUNG UP ON SUPPLEMENTS...THEY ARE GREATLY OVERRATED. EAT PLENTY OF GOOD CLEAN FOOD, MAKE SURE YOU GET ABOUT 250-300 GRAMS OF PROTEIN A DAY OVER 5 MEALS, AND DO NOT GET CARRIED AWAY WITH THE CARBS. IT IS INEVITABLE THAT YOU WILL GAIN SOME ADDITIONAL BODYFAT AS YOU GET STRONGER AND YOUR WEIGHT GOES UP, BUT YOU NEED TO MONITOR THAT WEIGHT GAIN TO ENSURE YOU DON'T GET PLAIN OLD FAT! Keith Good Stuff!
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