I have a question for you health nuts. I would like to bump my bench max up to at least 225 before our next max(6 weeks). My current max is 210 for 2 times in a row. I was wondering what I could to "bump" my max up that much. I do my sets but after that what should I be doing? Usually we do wide grip and close grip. I don't really have time to lift after school because I work a lot. I was wondering if maybe there was a different workout for this. This is the same case for my squat. I have been stuck on 355 for about the last 4 maxs. I do my sets for this as well. Today I wasn't feeling it and got up 335 and didn't really struggle but didn't get it easy. Well then I went up to 355 and got 1/2 up and gave up. Well my teacher wrote 335 down. I am going to redo squat Friday. I have never taken Whey Protein,Creatine,etc. All natural.

Also I'd like to lose about 20 pounds by the end of the month if possible. I have started to cut all my pop out and drink plenty of water. I know to eat healthy but its hard when I am in school to eat healthy. I was wondering if there is anything else I can do? I am thinking of getting a membership to the YMCA and going in and lifting at nights and maybe run a little. So what is the best way to lose some extra pounds?

 

i used to do supersets with triceps extensions or 'braincrushers' immediately following heavy set bench...triceps are a great place to hit for more strength in bench, and i always had good lasting, and quick results

i don't lift heavy anymore after a badly herniated disc, but i'm about to get back into a medium weight routine to supplemnt my light weight/plyometrics

 

Yea I do super sets with bicep curls. So should I do boards everytime I get done benching? I just want to get my bench up a little more. It seems everyone is catching up to me. I want to get my arms bigger too. Make the shirts fit tight. See I want to lose about 20 pounds to wear those muscle shirts and look good in them. I guese I need to start doing sit-ups to flaten the stomach?

 

95:

Think of it this way...if you want to get big and lift big, you have to eat big.

#1 Diet:
Eating lots of grilled/baked chicken, baked potatos, mixed nuts, cornbread, fresh fruit and vegetables, egg whites, fat free yogart, brown rice, oats/oatmeal...etc. Eating 4-6 meals per day will not only help you gain strength but it will boost your metabolism and help you burn fat. Cutting out sugars, fats, and simple carbs will help you out a lot.

#2 Workout:
Making sure you have a workout designed for your goals is important. Are you lifting for strength, power, endurance, or bodybuilding? Also, every 6-8 weeks, take a week off to fully recover and let your body heal. Sometimes, youll come back stronger after a week off.

#3 Supplement:
Protein Shakes are great. Buy a 6 lb. jug of protein powder for 30 bucks from GNC and drink a scoop with milk or water with breakfast and before bed.
Creatine is something else I would look into. It really helps with gaining strength and muscle recovery. Check out some made by Cell-Tech or BSN. Find a highly recomended brand, not necessarilly the stuff with the shiny wrapper or the brand that the salesman is pushing.
Although supplements help, your diet and getting enough nutrients to your body is 10 times as important as creatine. There is no easy way out anotherwords.

Check out www.discussbodybuilding.com

 

I use to be a real big lifter, when I played football, my dad had me on a power lifting program for 7 1/2 years (hit puberty when i was 9, so started when i was 11). When I was a freshman in H.S I was 5'11" 225lbs. benched 315, squated 535, and power cleaned 275. That was the last time I could really max as I had 2 tumor's pop up during H.S We did the 4 set pyramid program. warm up 35% of max; set 1- 65%; set 2- 75%; set 3- 80%; set 4-90% all till burn out plus as many w/ spotter we also did a crazy burn set after the 90%, its were u go back down to your 35% and do as many as possible had to be careful not to overwork the muscles Did all Olympic lifts like this. We did back, Legs, traps, shoulders, Mon and Wed. And chest, tri's, bi's, sunday,Tues, and Fri. We did calf's, abs, and forearms Sun-Fri. still workout just not a power lifter.

 

If you don't have one get a mp3 player and acquire tunes you like. This will help put you in a positive pumped mood. If that does not get you going consider the Red Bull solution.

Also work out hard as hell at least 5 days a week and don't stand around talking at the gym. If you pound it you should be out of there in an hour to an hour and a half.

Remember part of lifting is getting the mind to accept what the body is capable of doing.


and always remember.... YOU ARE ON A MISSION!!!

 

Well I mean I have been lifting for close to a year now. My maxes have went up steadily until this semester. It just seems like I have finally gotten "Maxed out". Now I am not going for bodybuilding. I just want to bump each max up about 15-20 pounds. I'd also like to keep my maxs the same and lose about 20 pounds. Are there any supplements that are ephedra free that could help while I'm working out? I don't care so much about bumping my maxs up as much as I do losing 20 pounds.

 

You will always be going through various peaks and plateaus as far as maxing out. I have been lifting for at least 28 years and I still set personal bests into my 40s.

There are no real quick short cuts as far as losing 20 pounds while increasing your max lifts. If you want to lose weight try eliminating some fats, sugars and simple carbs from your diet. Also increase your aerobic activities like running or if you don’t like that then try boxing or other heavy aerobic sports and keep lifting too!

Ephedra was good because it gave you an energy boost like caffeine but without the jitters, but as we know there could be fatal consequences in some extreme cases.

I would say the majority of supplements, other than protein drinks and the like, are mostly BS. People spend all kinds of money on stuff with names like "Nitric Oxide Injector" when there is no evidence that it does anything. I have heard people talk this type of stuff up at the gym but when you do some online research you find out it’s usually crap or waaaaay over stated.

You are building a platform of health that will last the rest of your life, and as with most worthwhile endeavors, it takes time and hard work.

Good luck and stay with it!

 

If you peak out, REST is the key. Take a week off and i can bet the following week your max will go up just from resting your muscles Ive done it many times.

 

ok guys who here remembers ULTIMATE ORANGE!!!!! Was this not the best stuff ever made. I wish they still made it, I havent found anything close to the intensity I would get from this. It felt like taking aderal. Anyone know of anything close to it????

 

i dont recall Ultimate Orange. What was it's purpose.

BTW Ryan: My mom was an Auburn grad. Got lots of family that graduated/still there. Instead of majoring in business, I wish I would have been smart enough to start at Auburn and go into construction science.

 

I'm late, but I am 19 yrs young, 6'1" and weigh 170. I max on bench @ almost 250. Some of you guys sound enormous, not sure what to visualize pushing weight like that! I am VERY curious about lowering my body fat, working my lower abs and getting a larger chest (mainly lower chest, I often decline). If anyone can help me here I'd appreciate it. I grew up a stick so I'm pleased to see changes. I started taking Tren-X by American Cellular, only a tablet a day, sometimes two and that seemed to help. I took GNC Protein as well. I used to be around 150.

 

[/QUOTE]

Are your sure you're not Chris Hansen and doing a story for Dateline.... “To Catch a Predator”?

 

lol

 

Update:

You know how I asked a while back how I could drop some poundage? Well I was about 205 then. Now I'm 178 and still have my maxs the same and hopefully raise. I think I can get 225 on bench and maybe 365 on squat and hopefully 201 on powercleaning. If I do that I'd lift 4.5 x my body wieght which would be awesome! I have started doing some ab workouts too. Is there any other good burning ab workouts other than like crunches,sit-ups, bicycles,etc.