Semi Retired Powerlifter

[JesseGibson]

Hello:

I am a semi-retired powerlifter. If I can be of any assistance to anyone, let me know. I'll gladly give advice. I have been lifting for many, many years. It's my way of helping out brothers and sisters. Real name is Jay Gibson, I have benched 725, squatted 940, and deadlifted 600 (sad, I know) in meets.

Used to do so power bodybuilding years back, so I understand about diet and cardio also...

[T.J. McAllister]

Can you build a lot of muscle with a low fat diet?

I'm struggling to make gains on the bench. I am not overtraining, and I am good about mixing it up (not doing the same weight/reps/motion too often) but I still struggle with getting much more than 225 lbs. Do you have any suggestions?

[Donnie in Ohio]

Hello:

I am a semi-retired powerlifter. If I can be of any assistance to anyone, let me know. I'll gladly give advice. I have been lifting for many, many years. It's my way of helping out brothers and sisters. Real name is Jay Gibson, I have benched 725, squatted 940, and deadlifted 600(sad, I know) in meets.

Used to do so power bodybuilding years back, so I understand about diet and cardio also...


Holy shit.

I've never benched more than 315 in my life. It took me a long time to get 3 plates on each side in the gym.:o Man, I got drunk the first time I did that..lol:D

How tall/weight (at the time of the lifts) are/were you?

[ngrh8r]

Holy shit.

I've never benched more than 315 in my life. It took me a long time to get 3 plates on each side in the gym.:o Man, I got drunk the first time I did that..lol:D

How tall/weight (at the time of the lifts) are/were you?


Same here. It took me a couple straight years of serious lifting to pass the 300 mark on bench. :(
This dude has to be close to 300 pounds in bodyweight.

Jesse, I can't figure out why your squat is so much better than your deadlift.
Did you neglect your upper back in training for a while?

I'm doing a legs/push pull split routine for power.
Any ideas on the best way to work a few sets of Olympic lifts into my program? Doing them on leg day fucks up my squat. Doing them on push day fucks up my bench. Doing them on pull day REALLY fucks up my deadlift.

[JesseGibson]

Can you build a lot of muscle with a low fat diet?

I'm struggling to make gains on the bench. I am not overtraining, and I am good about mixing it up (not doing the same weight/reps/motion too often) but I still struggle with getting much more than 225 lbs. Do you have any suggestions?


T.J.

Eating a low fat diet makes it difficult because the body uses cholesterol to make testosterone, and fat is the source of cholesterol. I would advise stocking up on cold water fish, they have a high fat content but it is GOOD fat.

As for the training, if your goal is to lift big, you must gear your trainuing for it. Back down to around 205 and go for 3 sets of triples, bumping it up only when three sets of three are all completed. Try this for 7 weeks. Train the bench per se, once a week. Throw in auxillary work in between. Avoid any heavy shoulder work.

[JesseGibson]

Holy shit.

I've never benched more than 315 in my life. It took me a long time to get 3 plates on each side in the gym.:o Man, I got drunk the first time I did that..lol:D

How tall/weight (at the time of the lifts) are/were you?

5'7" and ~300 (actual weight was 299). Now I weigh around 250... Three plates is a great accomplishment. Do you realize that 99.99% of the people walking around can't do that, no way.

[JesseGibson]

Same here. It took me a couple straight years of serious lifting to pass the 300 mark on bench. :(
This dude has to be close to 300 pounds in bodyweight.

Jesse, I can't figure out why your squat is so much better than your deadlift.
Did you neglect your upper back in training for a while?

I'm doing a legs/push pull split routine for power.
Any ideas on the best way to work a few sets of Olympic lifts into my program? Doing them on leg day fucks up my squat. Doing them on push day fucks up my bench. Doing them on pull day REALLY fucks up my deadlift.

My upper back is- well was- extremely powerful. (I once did bent rows with 575 for a set of 4, and have done sets of 6-8 reps on wide grip chins at 300 pounds) The problem was my grip. My hands were VERY thick thus it was always difficult to hold the barbell. Also, I am not at all built- leverage wise- for deadlifting.

Hmm, interesting dilemna... For several reasons, I'd go with a few sets of cleans and some power snatches on my leg day. To avoid messing up my squat, I'd keep the sets low and do them prior to squatting. Think of them as a warm-up.

Hope this helps.

[T.J. McAllister]

I don't suppose I could continue doing push-ups every two days (also a likely factor contributing to my slow bench growth), could I? That would probably cause too much strain on my chest.

[JesseGibson]

I don't suppose I could continue doing push-ups every two days (also a likely factor contributing to my slow bench growth), could I? That would probably cause too much strain on my chest.

Not if you are really working the push ups hard. I used to do them in chains

[ngrh8r]

Hmm, interesting dilemna... For several reasons, I'd go with a few sets of cleans and some power snatches on my leg day. To avoid messing up my squat, I'd keep the sets low and do them prior to squatting. Think of them as a warm-up.

Hope this helps.


Thanks, dude.
Sounds like a good plan. I'm throwing in the Oly lifts for explosive strength, so I suppose a (relatively) high weight isn't necessary.

Shit, I've never even tried to row more than 225.
And I thought I was the shit because I can do pull-ups with a 45 on the dip belt. :o

Fuck it. I still lift bigger than any of the niggers I see at the gym. Nothing makes me feel good like adding an extra wheel on each side of what some juiced-up groid was bouncing off his chest for a couple shitty reps.

Speaking of which, did you guys EVER see a nigger doing a compound lift besides flat bench? They always head straight for the machines, especially when it comes to legs. A full half of the groids I see don't work legs at all. No bullshit. These niggers and spics will work their upper body every day, totally ignore their legs and core and spend a good 15 or 20 minutes between sets.

The best was when this fat nigger watched me bang out a set of snatch-grip deads at more than twice my bodyweight. His exact words were; "Well, dat might make you bigger, but it sho' ain't gon' make you stronger." The nigger then proceeded to leg press 110 pounds for half-reps. :krofl

[JesseGibson]

Thanks, dude.
Sounds like a good plan. I'm throwing in the Oly lifts for explosive strength, so I suppose a (relatively) high weight isn't necessary.

Shit, I've never even tried to row more than 225.
And I thought I was the shit because I can do pull-ups with a 45 on the dip belt. :o

Fuck it. I still lift bigger than any of the niggers I see at the gym. Nothing makes me feel good like adding an extra wheel on each side of what some juiced-up groid was bouncing off his chest for a couple shitty reps.

Speaking of which, did you guys EVER see a nigger doing a compound lift besides flat bench? They always head straight for the machines, especially when it comes to legs. A full half of the groids I see don't work legs at all. No bullshit. These niggers and spics will work their upper body every day, totally ignore their legs and core and spend a good 15 or 20 minutes between sets.

The best was when this fat nigger watched me bang out a set of snatch-grip deads at more than twice my bodyweight. His exact words were; "Well, dat might make you bigger, but it sho' ain't gon' make you stronger." The nigger then proceeded to leg press 110 pounds for half-reps. :krofl

That's a nigger for you... Squats are absolute king of exercises. Nothing else can compare. Squatting will put muscles on a fucking grapefruit.

Hang in there, you sound like a strong guy who is willing to work hard, and in the end, hard work is what really matters

[ngrh8r]

I don't suppose I could continue doing push-ups every two days (also a likely factor contributing to my slow bench growth), could I? That would probably cause too much strain on my chest.


There's really no reason to bother with push-ups unless you're stranded for a few weeks with no gym. Even then, you should limit it to handclap and 1-arm variations. There really isn't a whole lot of carry-over between push-ups and bench strength. If you really have to do them, do a single set of as many reps as possible AFTER you finish with benchpress.

I don't understand what the big attraction is with this bodyweight exercise shit. People have spent hundreds of years developing strength training equipment because bodyweight excercises are generally not enough to give a meaningful degree of strength increase. You can forget completely forget about any kind of hypertrophy.


No offense to you, McAllister. :)
I'm just sick of seeing bodyweight workouts being promoted when we have much more effective means of building strength, size and endurance.

[Sean Martin]

Another poster from Kentucky. Welcome I think you will find VNNF to be filled with Kentuckians.

[JesseGibson]

Another poster from Kentucky. Welcome I think you will find VNNF to be filled with Kentuckians.

Thanks Sean! I feel at home already :D

[Donnie in Ohio]

5'7" and ~300 (actual weight was 299). Now I weigh around 250... [B]Three plates is a great accomplishment. Do you realize that 99.99% of the people walking around can't do that, no way.[B]

Thanks, brother. There are some monsters where I lift. Have you ever heard of Louie Simmons? He trains a few power lifters here locally.

I'm 6'1, 230. It seriously took me 6 months of pretty heavy training (although now I understand probably over training) to get that last 10 pounds from 305 to 315. It just would not happen..lol:o

I took a week off from the gym for vacation, came back and nailed it after a light warm up.:D

I don't lift "heavy" anymore, (I understand "heavy" is a relative term;)) Right now, I do 5 sets of 8 @ 225. Keeps injuries down. I'm gettin' old. (45) But now you bastards got me wondering if I can do it again..lol

Great to have another lifter on the forum. Welcome to VNNF.

BTW: What do you think of incline/decline benches for overall gains in the bench? I've heard it both ways, that it does indeed hit a different part of the pectoral muscle, and that it really offers no extra benefit and is just harder on the shoulder joints.

[JesseGibson]

Thanks, brother. There are some monsters where I lift. Have you ever heard of Louie Simmons? He trains a few power lifters here locally.

I'm 6'1, 230. It seriously took me 6 months of pretty heavy training (although now I understand probably over training) to get that last 10 pounds from 305 to 315. It just would not happen..lol:o

I took a week off from the gym for vacation, came back and nailed it after a light warm up.:D

I don't lift "heavy" anymore, (I understand "heavy" is a relative term;)) Right now, I do 5 sets of 8 @ 225. Keeps injuries down. I'm gettin' old. (45) But now you bastards got me wondering if I can do it again..lol

Great to have another lifter on the forum. Welcome to VNNF.

BTW: What do you think of incline/decline benches for overall gains in the bench? I've heard it both ways, that it does indeed hit a different part of the pectoral muscle, and that it really offers no extra benefit and is just harder on the shoulder joints.

Greetings, my brother:

Yes, I know Louie Simmons (met him once and spoken with him on the phone a few times). I lifted at "The Ironhouse Classic" in Zanesville, in '05. Louie and his guys were there. Great fellows and Louie is a super guy.

Here's my take on the incline/decline thing: I never did them, well, I tried them but they overtrained me. LOL! But I do know a guy or two who swore they helped. Maybe it's individual?

All the best

[H.B.]

I have benched 725, squatted 940, and deadlifted 600 (sad, I know) in meets.
That is very impressive and it is great to have a big named powerlifter on the board.

I've got a few questions:


Does cardio hurt strength? I shoot for a minimal of four hours a week of cardio on a bike at one of the higher levels. Sometimes, I spend up to two hours a day on cardio and yet I keep getting stronger with the weights.
Why do so many famous powerlifters and WSM types die prematurely due to heart related ailments?
Can intense and heavy sets of deep leg presses substitute for squatting?
How much does a bench press shirt "add" to what one can do raw? I have heard claims of up to 300 pounds.


I'll try to think of some more when I get a chance.

Either way, it's great to see you on VNNF.

[JesseGibson]

That is very impressive and it is great to have a big named powerlifter on the board.

I've got a few questions:


Does cardio hurt strength? I shoot for a minimal of four hours a week of cardio on a bike at one of the higher levels. Sometimes, I spend up to two hours a day on cardio and yet I keep getting stronger with the weights.
Why do so many famous powerlifters and WSM types die prematurely due to heart related ailments?
Can intense and heavy sets of deep leg presses substitute for squatting?
How much does a bench press shirt "add" to what one can do raw? I have heard claims of up to 300 pounds.


I'll try to think of some more when I get a chance.


Either way, it's great to see you on VNNF.

Thank you for the overly kind words, brother.

1) Re: Cardio- There are conflicting beliefs concerning this but overall I have come to believe that it add to one's GPP and thus is a plus BUT I would not overly tax myself on it...

2) Here's my take on the Heart related issues: It rarely happens to the smaller guys. It is almost always a function of being LARGE. Even carrying around muscular bw puts a significant strain on the heart and if one is predisposed to bp problems, then it certainly exacerbates that- as well as many other cardio issues.
3) No. Nothing on God's earth can substitute for the barbell squat. :)

4) It is about skill with the shirt, I don't doubt there are guys who can get 300 over there best shirtless bench. But one must also realize hat those folks may be practicing ands focussing on shirted benches rather than shirtless ones. My best without a shirt was around 580 touch and go, my best with a shirt was 725 in a meet and around 770 without but it was just a gym lift and may not have even touched, I can't remember. I tried 800 in a meet but it wouldn't go.... Ah, the good old days... :D

Thanks, man and I'll help if I can

[Moose]

I'm not built (skinny as hell), but I can testify to deadlifting/squats being the most effective way to build muscle.

I worked at a lumber yard lifting literally between 5,000-10,000 pounds a day (shingles, sacked concrete, etc.) for....eh...8 months. I gained about 15 pounds of what is apparently nothing but muscle, because my body fat according to my last doctor's visit is under 3%. I know such low body fat isn't always an ideal depending on what your values are, but that is just to show that the weight was pure muscle gain.

So in my view, dynamic lifting like that is the way to go. However, that was the hardest fucking job on the planet, and I'll never do that shit again. :D

[H.B.]

1) Re: Cardio- There are conflicting beliefs concerning this but overall I have come to believe that it add to one's GPP and thus is a plus BUT I would not overly tax myself on it...
What is GPP?

Being that I want to be all around fit, I tend to put a lot of emphasis on cardio as of lately. It's amazing so many people lift for so long while neglecting BY FAR the most important muscle in the body - and I have been guilty of this as well.

You neglect your calves and your physique might appear unbalanced when you wear shorts. Neglecting your heart, on the other hand, can be lethal.


3) No. Nothing on God's earth can substitute for the barbell squat. :)
That might be true. I've lifted since I was 12 and have not squatted since the 8th grade. I had one bad experience - got 225 stuck on my back - and never went back. I am a little leery with starting squatting now given that I have hypertension and heavy leg presses still occasionally make me feel like I am about to pass out.


My best without a shirt was around 580 touch and go, my best with a shirt was 725 in a meet and around 770 without but it was just a gym lift and may not have even touched, I can't remember. I tried 800 in a meet but it wouldn't go....
That is freakin' insane. I can remember back in the day before the 700-pound barrier was even officially broken. The numbers they are pushing now are simply off the charts.

What's your opinion of GH enhancing workouts? Say, you want increase your ability to do weighted pull-ups, so you do 30-45 minutes of heavy leg presses or squats before doing them. I have found this training technique to be one of the most effective things that I have EVER done.

[JesseGibson]

Hi Hate Beast:

"What is GPP?"

General Physical Preparedness. And I completely agree with you as per cardio. My comments were made as a powerlifter. To be healthy, look good, be strong, etc., cardio should be a primary part of any program.

Squatting:

If you get light headed or start to pass out, I'd forgo squatting. Stick with the leg presses, it's safer than risking severe injury. Had a friend who had the same problem. He leg pressed.

Benching:

In the old days, the guys weren't using the shirts they are nowadays. But guys are becoming better with shirts and likely getting stronger overall.

All the best, brother

[Donnie in Ohio]

Hi Hate Beast:

"What is GPP?"

General Physical Preparedness. And I completely agree with you as per cardio. My comments were made as a powerlifter. To be healthy, look good, be strong, etc., cardio should be a primary part of any program.

Yep. I hate cardio as much as the next guy, but you have to do it if you want maximum performance from your body.

My hitch in the Marine Corps killed any desire I had to run or jog, and I ain't running anywhere these days unless someone is shooting at me:D, so that shit is out.

I do 3 minute rounds all out on the heavy bag. That will wear you out. Swimming laps works, too.

[ngrh8r]

Yep. I hate cardio as much as the next guy, but you have to do it if you want maximum performance from your body.

My hitch in the Marine Corps killed any desire I had to run or jog, and I ain't running anywhere these days unless someone is shooting at me:D, so that shit is out.

I do 3 minute rounds all out on the heavy bag. That will wear you out. Swimming laps works, too.

That kind of cardio is more practical, anyway.
Believe it or not, distance running really won't do shit for your endurance in a fight.

Working the heavy bag too much reinforced some really bad habits for me, though, like dropping my hands and sacrificing mobility for power.


I've been doing high-rep circuit training 2 or 3 times a week in addition to my strength routine. You're using a different energy system, so it really doesn't interfere with strength training. Circuits will kick your ass.

[H.B.]

Is there anything you can do to get rid of stretch marks?

[JesseGibson]

Is there anything you can do to get rid of stretch marks?

Honestly and sadly, not that I know of, with the exception of some sort of cosmetic surgery.

[Donnie in Ohio]

Is there anything you can do to get rid of stretch marks?

A divorce?:D

[Donnie in Ohio]

That kind of cardio is more practical, anyway.
Believe it or not, distance running really won't do shit for your endurance in a fight.

Working the heavy bag too much reinforced some really bad habits for me, though, like dropping my hands and sacrificing mobility for power.

I know exactly what you mean.

When I first started working on the bag, I just tried to hit it as hard as I could for as long as I could. Paid no attention to leverage or anything else. Grunted a lot. Just tried to look cool beatin' the shit out of the bag for the spandex resplendent Gym Bunnies.:)

After a couple of weeks of me flailing away at the bag like an idiot, a fellow member who had boxed GG kind of took me under his wing re: Heavy Bag work.

I have a healthy respect for boxers. Those guys get into great shape. (At least they better)

[H.B.]

Here's another question.

When I was in my 20's, I used to do heavy leg presses and my legs would be sore for a week or longer - sometimes I would have to wait two weeks until doing them again. I did little or no cardio back then.

In my 30's, I started doing cardio work and I now do 40-minutes to two hours or longer a day. This consists of riding the exercise bike at the gym at one of the highest levels. I try to do this at least five times a week.

Now, when I do leg presses, I am every bit as strong - if not stronger - than I was in my 20's, but my legs are hardly sore. So if I had the time (and energy), I can work my legs a lot more often.

However, when I do upper body real hard, I find I am still very sore for a week or longer. Obviously, riding the bike did not help me there.

My lower body endurance and ability to recover is great. This is NOT at all the case with my upper body.

Should I switch over to another cardio exercise that works BOTH upper and lower body? What would you recommend?

[JesseGibson]

Here's another question.

When I was in my 20's, I used to do heavy leg presses and my legs would be sore for a week or longer - sometimes I would have to wait two weeks until doing them again. I did little or no cardio back then.

In my 30's, I started doing cardio work and I now do 40-minutes to two hours or longer a day. This consists of riding the exercise bike at the gym at one of the highest levels. I try to do this at least five times a week.

Now, when I do leg presses, I am every bit as strong - if not stronger - than I was in my 20's, but my legs are hardly sore. So if I had the time (and energy), I can work my legs a lot more often.

However, when I do upper body real hard, I find I am still very sore for a week or longer. Obviously, riding the bike did not help me there.

My lower body endurance and ability to recover is great. This is NOT at all the case with my upper body.

Should I switch over to another cardio exercise that works BOTH upper and lower body? What would you recommend?

To be very honest with you, I am uncertain. I guess I would attribute your lower body work capacity to have increased via the cardio work. Perhaps it's something you should give a shot in the upper body arena, also. There are lots of things you do to aid it, e.g. sled dragging with the arms only, seated rowing machine that utilizes a chain and allows you to sit and pull away (pushing with legs as well) for 15-20 minutes, loading sandbags onto a pickup bed focussing on arm usage, walking on one of those 'elipticals' using the arm handles, etc. Start off slowly and see if you start to see some changes in your upper body workouts... CNS burnout is also an issue... For me it was quite often a fast twitch/slow twitch issue, I always had to be cautious of cardio along with my ME weight training exercises

All the Best

[ngrh8r]

Hate Beast;

I've been doing variations on this:
http://www.t-nation.com/readArticle.do?id=1462189&cr=performanceTraining

Also check out the Hammer Down Endurance program. There's a link in the article. You might want to modify the program to suit your own needs. I like to substitute box jumps and other plyometrics for some of the leg work.

These full-body circuits will kick your ass! No other athlete in the world has the stamina possesed by pro fighters.

This type of training is a great compliment to high weight, low rep weights.
I've been doing this IN ADDITION to strength training 3 times a week. After less than a month, I already notice a huge difference in my cardio and muscular endurance.

I ain't gonna lie; circuit training feels pretty shitty. Your heart will pound, your lungs will ache and your head will spin(if you're doing things right), but the unpleasantness will quickly pass as your body adapts to the new demands you've placed on it.

[H.B.]

There are lots of things you do to aid it, e.g. sled dragging with the arms only, seated rowing machine that utilizes a chain and allows you to sit and pull away (pushing with legs as well) for 15-20 minutes, loading sandbags onto a pickup bed focussing on arm usage, walking on one of those 'elipticals' using the arm handles, etc.
My gym used to have a vertical climber – which would be ideal. I did manage to try out the stair climber/cross country skiing machine – and it works great! I can barely do 20 minutes. I think I am going to work up to 45 minutes, five times a week – I can start off light and eventually get to the toughest level. I can really feel it in my upper body – this is EXACTLY what I am looking for.
Also check out the Hammer Down Endurance program. There's a link in the article. You might want to modify the program to suit your own needs. I like to substitute box jumps and other plyometrics for some of the leg work.

These full-body circuits will kick your ass! No other athlete in the world has the stamina possesed by pro fighters.
I agree - those guys are the best athletes in the world. The article was an interesting read too. If I were training to be a fighter, that's something definitely worth giving a try.

My focus is very narrow - like a lift specialist. I don't want anything that is going to overtax my system - just a full body cardio workout (aerobic in opposed to anaerobic) to improve circulation and blood flow and dramatically improve my recovery time. I think I found it with this stair climber/cross country skiing machine.

If this works as far as increasing recovery time, the benefit will be HUGE – instead of hitting my specialty lift once a month, I can do it every week, or even a couple times a week – I’ll get where I need to be MUCH sooner.

[ngrh8r]

My focus is very narrow - like a lift specialist. I don't want anything that is going to overtax my system - just a full body cardio workout (aerobic in opposed to anaerobic) to improve circulation and blood flow and dramatically improve my recovery time. I think I found it with this stair climber/cross country skiing machine.

Yeah, sometimes I forget that normal people don't consider vomiting a sign of an good, intense cardio workout. :o

Here's a few things that are almost guaranteed to speed recovery:

1) Eat more protein - shoot for a good 150 grams or so per day, minimum
2) Get more sleep - healing is most efficient during REM sleep
3) Post workout nutrition - pre-and-post workout meals are very important
4) Take a break - You've been hittin' the iron pretty hard for a month or 2? Give yourself a week to recover. You'll be STRONGER when you get back into the gym. Light cardio during your break.

[H.B.]

1) Eat more protein - shoot for a good 150 grams or so per day, minimum
I eat close to that each day - in addition to regular meals, I have one to two protein shakes at 34 grams a pop.

2) Get more sleep - healing is most efficient during REM sleep
I sleep about nine hours a night.


3) Post workout nutrition - pre-and-post workout meals are very important
I take a pre-workout "anabolic stimulant" I got from the health food store that has Glutamine Peptide, Creatine and their own special blend of amino acids in it. After every training session, I take a Pure Protein bar that has 34 grams of protein in it.

I also take fish oil, Alicin (Garlic derivative), Magnesium, MSM, Vitamin C, pre-meal digestive enzymes (to help with protein absorption), and alternate with various Glucosamine (http://en.wikipedia.org/wiki/Glucosamine) products for the joints, tendons and ligaments.


4) Take a break - You've been hittin' the iron pretty hard for a month or 2? Give yourself a week to recover. You'll be STRONGER when you get back into the gym. Light cardio during your break.
Unfortunately, I have set some high goals for myself and cannot back down, even if I tried. Even during times of injury or extreme soreness, I still find a way or working around whatever needs to heal.

Having to max out once every three weeks to a month has been my biggest complaint – but my program seems to be working. Even when sore, I am stronger than I was in the previous training session.

I should add that I also like hitting the bag a lot – it’s a lot of fun and I no longer get out of breath doing it like I used to.

[H.B.]

I did manage to try out the stair climber/cross country skiing machine – and it works great! I can barely do 20 minutes. I think I am going to work up to 45 minutes, five times a week ...
Today, I just did 90 minutes on that machine without too much difficulty.

I've got another question: could doing a lot of cardio hurt what you lift? I see doing one to two hours on the stair climber/cross country skiing machine up to six days a week: my goal is TOTAL FITNESS but to be as strong as an ox as well.

It seems like a lot of heavy lifters do not like cardio - and tragically, a lot of heavy lifters are dropping like flies too.

Now the NFL has people who are in great cardio shape AND strong, but in looking at their numbers, they are actually quite weak by powerlifting standards.

One of the most retarded training things I read was Dinosaur Training - it's a lot of thick grip, old school stuff where they are explicit about NOT doing cardio. Again, not to sound redundant, but why start and exercise program and neglect by far the most important muscle in your body?

[ngrh8r]

One of the most retarded training thing I read was Dinosaur Training - it's a lot of thick grip, old school stuff where they are explicit about NOT doing cardio. Again, not to sound redundant, but why start and exercise program and neglect by far the most important muscle in your body?


High volume, low or moderate intensity cardio can have a negative impact on strength and size gains. I know distance running more than 1 or 2 times a week will seriously fuck up my leg strength.

I agree that the idea of neglecting cardio is fucking retarded, though.

Wind sprints and other high intesity interval training apparently don't affect muscle growth the same way. Plus, you can get a good cardio session in less time this way. I don't know about you, but I can't stand cardio. The less time I have to spend, the better.

[H.B.]

High volume, low or moderate intensity cardio can have a negative impact on strength and size gains. I know distance running more than 1 or 2 times a week will seriously fuck up my leg strength.
I didn't mean to ask pretty much the same question twice in this thread, but that is what I thought. I have seen a nearly 300-pound bodybuilder who did an hour of cardio a day for seven days a week, so there might be a cutoff point where you can keep strength and size and have decent cardiovascular fitness.

Wind sprints and other high intensity interval training apparently don't affect muscle growth the same way. Plus, you can get a good cardio session in less time this way. I don't know about you, but I can't stand cardio. The less time I have to spend, the better.
Would not wind sprints be more anaerobic than aerobic? I did not like cardio at first, but the more I did it, the more I didn't mind it. As a benefit, since I stepped up the cardio, I no longer feel like I am going to pass out when I do the heavy lifting - or out-of-breath, or uncomfortable at all.

[H.B.]

Squats are absolute king of exercises. Nothing else can compare. Squatting will put muscles on a fucking grapefruit.
I do not disagree one bit.

However...

Check this guy out - Jimmy "the Iron Bull" Pellechia. He's says he's done some very freaky weight: a 1015-pound "assisted" bench press, 650-pound skull crushers, 150-pound alternate dumbbell curls and 180-pound flies:


What do you do for legs?

JP: I'm not a big fan of barbell squats and do leg presses and hack squats. Occasionally I do leg extensions and leg curls and I kick a heavy bag a lot for cardio and for leg strength.
http://www.t-nation.com/readTopic.do?id=461953

I've been looking for his stuff on YouTube and Google video but nothing's been uploaded yet. I heard his form isn't the best but those who know him call him "one of the strongest men, pound for pound, on the planet."

[H.B.]

I've got a few more questions - I'll probably know the answers to this in a few weeks when I finally get around to reading the NSCA's Essentials of Strength Training and Conditioning.

I've heard some talk about target heart rate - that you need to exceed this for X number of minutes in order to get a beneficial aerobic workout. When I type in my demographic data, the machine gives me a target heart rate of 147. On some days, I cannot come close to reaching that number, no matter how hard I try - on other days, I can, but it's hard to stay there for long.

Today, for example, I could barely break 130. I think that's because I took yesterday off. Yet, two days ago, I was able to get into the 150's briefly. I think that was because I did a heavy back and leg day the day before.

I was wondering if someone can explain max heart rate and target heart rate and why there might be huge fluctuations in what you are able to achieve on a particular day?

[odin]

I've got a few more questions - I'll probably know the answers to this in a few weeks when I finally get around to reading the NSCA's Essentials of Strength Training and Conditioning.

I've heard some talk about target heart rate - that you need to exceed this for X number of minutes in order to get a beneficial aerobic workout. When I type in my demographic data, the machine gives me a target heart rate of 147. On some days, I cannot come close to reaching that number, no matter how hard I try - on other days, I can, but it's hard to stay there for long.

Today, for example, I could barely break 130. I think that's because I took yesterday off. Yet, two days ago, I was able to get into the 150's briefly. I think that was because I did a heavy back and leg day the day before.

I was wondering if someone can explain max heart rate and target heart rate and why there might be huge fluctuations in what you are able to achieve on a particular day?A target rate of 147 seems awfully high. Is that the max end of your target range?

Max heart rate is calculated by subtracting your age from 220. The target range is 50-85% of the max heart rate. If you're over 20 years old, anything over 100 will be within the target range.

Oh, and if you're taking any medication for high blood pressure, your max and target range must both be decreased.

[H.B.]

A target rate of 147 seems awfully high. Is that the max end of your target range?
I just figured out that the machine gives you a target of 80% your max heart rate. I did not know the range was 50-85%, so what I have been getting is well within that range.

My resting heart rate is still in the 64-70 range, so I guess I don't qualify as an athlete just yet.:mad:

[YANKEE_JIM]

The resident Yankee welcomes you to VNNForum JesseGibson!


Here's an article you may enjoy.


National titles for area lifters

11/20/2007

KINGSTON - It was a Rocky Mountain High for five area powerlifters, four that won national titles, at the recently completed USA Powerlifting Masters Benchpress Nationals in Denver.

Leading the quintet was seven-time world champion Brad Klinger of Kingston who won his 10th overall national crown in 11 attempts.


Competing in the 125-kilogram Masters III division, Klinger had a winning lift of 265 kilos (584 pounds) and earned another trip to the world championships to be held in April 2008 in Slovakia.

Rest of story HERE (http://www.dailyfreeman.com/site/news.cfm?newsid=19040466&BRD=1769&PAG=461&dept_id=82700&rfi=6)


-Jim

[H.B.]

It's great to have a world-class powerlifter posting here so I'd hate to see this thread drop out.

I have another question: what's the max amount of protein a person can digest at a single sitting? I was thinking around 34 but there are protein drinks that have 40+ grams.

[Steve B]

It's great to have a world-class powerlifter posting here so I'd hate to see this thread drop out.

I have another question: what's the max amount of protein a person can digest at a single sitting? I was thinking around 34 but there are protein drinks that have 40+ grams.

You gotta be careful about ingesting to much protein. It can stress your kidneys out big time trying to get rid of it.

[RebelWithACause]

Actually, some recent studies haven't held that up.

If you're involved in a good diet/exercise plan, try to shoot for .8 - 1.5g of protein per pound of bodyweight per day to provide you with what you need to build muscle and work towards your goals.

[Alexander M.]

This site may be able to answer some questions.....http://www.bodybuilding.com/

[Zyonasan]

You gotta be careful about ingesting to much protein. It can stress your kidneys out big time trying to get rid of it.

I like it when people say this.

Its not as bad as "they" claim it to be. heck, you're also not supposed to eat too much broccoli because you can "technically" overdose on its high potassium levels.

Unless you have a current condition with your kidneys or lungs you should be fine eating your bodyweight in grams of protein.

[Zyonasan]

My upper back is- well was- extremely powerful. (I once did bent rows with 575 for a set of 4, and have done sets of 6-8 reps on wide grip chins at 300 pounds) The problem was my grip. My hands were VERY thick thus it was always difficult to hold the barbell. Also, I am not at all built- leverage wise- for deadlifting.

Hmm, interesting dilemna... For several reasons, I'd go with a few sets of cleans and some power snatches on my leg day. To avoid messing up my squat, I'd keep the sets low and do them prior to squatting. Think of them as a warm-up.

Hope this helps.\

hm, This topic is kind of old but I do have 2 quick quetions:

1. I use absolutly perfect form on my squats and my knees still hurt the next day. the pain goes away by the time I have another leg session but if I do squats again the very next week it gets worse.

I'm only 23 and I don't want to be a cripple (because some of my dad's friends are from squatting) but i've noticed that the squats are the best exercise for building leg strength. I can go lighter (135) and not feel anything but i'm not really getting a workout that way. what would you do in my case?

2. My second question is reguarding flat and incline barbell benching. My arms are pretty long and I feel like I expend a lot of energy just completing 1 rep. also, i'm not sure if i'm lacking flexibility or what, but I cannot make the bar touch my chest. If I try to force it I get a bad straining feeling in my shoulders.

do you think it would be ok, if I just do the 75% reps?

[RebelWithACause]

As far as your knees/legs go, you might want to introduce yourself to a Smith machine if you aren't already aquainted, make sure that your ass isn't dropping beneath the plane of your knees on your squats, and try some glucosamine/chondroitin/msm supplements.

(Just my .02)

[Zyonasan]

As far as your knees/legs go, you might want to introduce yourself to a Smith machine if you aren't already aquainted, make sure that your ass isn't dropping beneath the plane of your knees on your squats, and try some glucosamine/chondroitin/msm supplements.

(Just my .02)

What about that popular phrase "ass to grass?"

I guess doing something is better than not doing anything at all....oh and the restricted movements of the Smith Machine kills my shoulder.

Yeah, I know, i'm practically a cripple.

[RebelWithACause]

Going atg isn't a problem as long as you're not blowing out heavy sets all the time. When someone mentions 'perfect form,' they can't really incorporate atg into it because it isn't considered 'perfect form.' Personally, I've found that if you go atg at very moderate weights, you can strengthen the muscles and connecting tissues around the knees to make them more tolerable to heavier atg sets...but you need to be careful you don't blow your knees out.

Also, I don't think atg would be a good idea for anyone with pre-existing joint-strain issues. Maybe do some bodyweight ones a few times a week to see how bad that cripples you and then go from there... ;)