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I have been lifting for a long time, my goal on flat bench is 400 lbs, I'm around 340 ish right now. I'm looking for some advice on lifts, reps, and supplements that might help get me there, thanks in advance.
You might want to visit the AL board...ha! Seriously though I lift but quit maxing out years ago. I'm sure someone will chime in.
What type of protein are you using?
I use, and know a lot of builders, who use Advocare products for muscle growth. My workout is more towards leaning up, but I have been able to keep my muscle mass increasing while maintaining a heavy cardio workout with it. Here is the line of products they offer:
p.s. If you have any questions about it, I can probably answer them.
This post was edited by EwokStoleMyWife 17 months ago
Right now I'm on twin labs whey isolate, I know it's not the best brand, but I found a really good deal on 30lbs
Good god, i know that protein is hella expensive.
When are you taking your protein? Before, during, after workouts?
Another question, sorry should have been in the other response:
How much protein are you taking?
And: How many BCAAs are in there per serving
I had the same goal of 400 lbs. I got to 370 and noticed a popping in my elbow and ended up having scar tissue which made me stop. Anyway, I never took any kind of protein. I just worked on it 3 days a week and almost reached my goal
Yes yes and yes, and as my between meal snacks!!
I weigh 230 so I try to get at least 460+ grams a day, not sure off the top of my head about the bcaas
Ewok you mind sending me a sample workout plan?
I worked with a guy that was a semi professional body builder. He gave me great advice to help build muscle and slim down.
He recommended gold standard whey isolates. You can usually find fairly good deals on the net. I have been using it for a couple years now with great results.
One thing to keep in mind is that the human digestive system can only digest 50 grams of protein at a time. Anything over that is wasted. My routine includes a 50 gram shake in the morning and one more in between lunch and dinner.
The amount of protein also had a nice side effect ass an appetite suppressor. I think I lost around 10 lbs the first couple months. I also seemed to be much less sore the day after workouts once I started the shakes.
Vol fan stranded in the middle of a delusional Buckeye Nation
Sure man, you have a p.m. just had to ask you a question real quick.
i would try to stay away from supplements as much as possible and get protien from meals. But i would do weighted dips and negatives on bench press. Find a spotter and put your max on there, go down as slow as possible and have spotter help you get the bar back up. Do 3 to 4 with a spotter. Your bench will go up!
But 340 is a lot bro... just gonna do damage eventually. As you get older you will have pains you cant get rid of. Do more reps-less weight, work on muscle endurance
Whe I was wrestling in college, our strength coach had us doing a lot of Olympic lifts to develop power. Bob Meyers was his name & he definitely knew his stuff. He was the Olympic strength coach for a while & has an apparatus a lot of guys use on a daily basis (Myers Curl Bar). During my Sophomore year I was weighing right at 140 lbs & could max on bench at 280 with no wraps (could do over 315 with wraps). My squat was 350, deadlift about the same, power cleans at 250, but he really emphasized the Olympic lifts over everything else. Your grip can also make a difference, but not any more than a few pounds.
As far as bench press goes, he would also have us do towel benches for explosion every once in awhile & sometimes have us do a few weeks of strictly negative movements to get our muscles used to carrying the extra weight. What I mean by negative is over loading yourself with more than you can push (for me it was 350) & lower the bar as slow as possible. Once you get to the positive movement of the lift, you will need at least two spotters to help you push the weight back up. Honestly I think bench is an over rated lift as it's more for "show" than anything else. True power comes from the Olympic lifts & weighted plyometrics. After a year in our program I would weigh 150ish & could toss someone 300 pretty easily because the Olympic lifts gave me more functional strength than bench presses ever would have. There's a ton of ways to get to where you want to go, but this helped me & hopefully you an use some of it to help you out...
This post has been edited 2 times, most recently by JSamson7 17 months ago
State Champs: '13, '11, '10, '07, '06, '05, '04, '02, '01, '00, '98, '78, '76, '70, '64 Runners Up: '12, '09, '08, '97, '79, '77, '75
My max was 355 at one point, but I kept getting minor setbacks and nagging pains. I started doing Crossfit in October and haven't tried anything more than my body weight, but I have gotten ridiculously stronger since. I also stopped putting artificial supplements into my body, as well as any grains, dairy or legumes (the Paleo diet), and I am in better shape now at 34 than when I played college ball. Couldn't care less how high my max is, but how many unbroken push-ups and pull-ups I can do!
Can you give me more details on what is involved with the diet and workout? I do a lot of pull ups and dips already. Thanks.
I'm sorry I haven't been around all day to talk on my own thread, I work for an electric utility and have been called out aaaalllllll day long!!!! Thanks to everyone for the advice and info, when I reach my goal I'll start an , " I finally got 400 thread"
Jc, you work for jc power board? I know several people who work there. I am a foreman on the line crew in Bristol.
I think the JC in his handle is referring to the man upstairs...
Crossfit is structured and coached by certified CF instructors at strictly Crossfit gyms or "boxes" and are up to 30 minutes of high intensity, maximum effort workouts that incorporate body weight movements, Olympic lifts, and real life application movements (such as rope climbs, tire flips, atlas stone lifts, farmers carry, etc). If you watch Biggest Loser, Bob is a CF instructor and notice his team hasn't lost a member yet.
Paleo diet removes foods from the body that weren't available to humans before the agricultural revolution, such as grains, rice, corn, dairy, beans, peanuts, sweeteners, processed foods, "diet" foods and drinks, etc. Before we started eating those things,we had no inflammatory processes. Before I started I had been diagnosed with both arthritis and IBS. I have since stopped all medication for either. As well as lost 30+ pounds...
JC is referring to the man up stairs. But I am an apprentice in elizabethton.
I do Crossfit5 days a week let me tell you OLY lifts all day. I went from 185 to 210 bench press with the incorporation of Olmpic lifts (I am a small guy 155 5'9) they are so good but make sure you have someone certified teach you and start light till you master the movements. Also natural proteins I make sure to never have an empty meal IE: one just for calories and no proteins involved .
This post was edited by philosophized 17 months ago
Ok. Looks like we've got some experts in this thread. That's good because I could use a little help.
Here's my situation:
I am 140lbs, but I want to be Bane. Honestly, I just want to be a solid and shredded 150-155.
I can only workout 4 days/week
I don't know what my max is, but I'm pretty strong for a runt. Right now I can do 205 3x6
My abs are terrible, and that is unacceptable to me.
I've never really done legs consistently, but I had a good leg workout Saturday and I am willing to put in the work.
Is anyone willing to take a few minutes to send me a workout plan and let me know how much protein I need to be taking in each day? I know these kind of things can be really time consuming, but I'd really appreciate it!
Also, how important is it to touch your chest on a bench press? Someone convinced me that it was bad for my joints so I stopped doing it a couple years ago. Now I stop a couple inches above my chest. It that right or wrong?
When I was playing football, I despised OLY lifts, but now I can't get enough of them. They are a quick way to build full body strength and quickly. But I couldn't agree more that a coach be there watching until your form is near flawless. I am 6'2, 210 and did 5 sets of body weight bench press max rep unbroken as part of a WOD and my last set was 17. Never would have dreamed that before CF. Just curious philosophized, what is your home box? I'm at Crossfit Stacked in Johnson City.
You guys are killing me here, but in a good way. A little background....I've always lifted, since high school days I discovered how much I loved it. But now I'm 53, had both rotator cuffs repaired and a bad back, so............heavy lifting is out for me. But I still love working out and enjoy your guys enthusiasm for it. I still WANT TO, but the shoulders and back just aren't in it. I guess it's a case of the spirit is willing but the flesh is weak!! You guys keep up the good work, just be careful and be smart. Injuries today may mean arthritic problems in the future.
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