Bigger/Stronger

    Posted In: Strength & Conditioning

        • Participant
          QUIKAZHELL on August 2, 2003 at 4:35 am #8504

          For your typical dude in the gym trying to get bigger and stronger (more on the bigger/more ripped side) what kind of periodized weight program would you suggest?

          Keep in mind this person is out of high school maybee even well into or out of college. This person is an x athlete or may have never really been an athlete at all. He has decent size and decent strength but wishes to improve both. In the past this person follwed no real program just went to the gym and did each bodypart 1-2 times a week with no real type of loading/unloading or periodization.

        • Member
          9000 on August 2, 2003 at 7:04 am #21407

          Could allways watch Pumping Iron:bounce:

          But when i tried to put on size i stayed in the 4-5 set range with 7-10 reps with allways heavy weights not light days. also i tried to look at which muscles were primarly worked in a lift and which were secondary

        • Participant
          obrien on August 2, 2003 at 11:12 am #21408

          try http://www.Hardcorebodybuilding.com

        • Keymaster
          Mike Young on August 2, 2003 at 12:39 pm #21409

          I think a reverse of the typical periodization program of a power athlete is an interesting option. Obviously, single body parts rather than total body development would be the emphasis but a reverse of the rep schemes, intensities, and volumes typically found in the periodization of a power athlete would probably give great results. Thoughts?

          ELITETRACK Founder

        • Participant
          QUIKAZHELL on August 3, 2003 at 3:56 am #21410

          reverse of the rep schemes, intensities, and volumes typically found in the periodization of a power athlete would probably give great results. Thoughts?

          Can you please be a little more specific.

        • Participant
          matt on August 3, 2003 at 7:48 am #21411

          What fitness level is he at now? Never lifted, some experience, or vetreran? If he is a beginner then I think full body routines would be best, but if he is more experienced then he should definately do a split routine. Just don't let him put deadlifts in as an upper back exercise.

        • Participant
          QUIKAZHELL on August 3, 2003 at 7:52 am #21412

          Matt,
          First off. This person does not exist.:wink: its a hypothetical situation. Lets assume he is 23 years old and has been weight training since 16.

        • Keymaster
          Mike Young on August 3, 2003 at 11:52 am #21413

          [i]Originally posted by QUIKAZHELL[/i]
          [quote]
          reverse of the rep schemes, intensities, and volumes typically found in the periodization of a power athlete would probably give great results. Thoughts?

          Can you please be a little more specific. [/quote]
          Start with lower reps, higher intensities (as in %s of 1RM, not as bodybuilders typically define intensity) and progress to higher volume, more sets, and more reps per set. This would of course be if the person already had some type of training base which you say he does.

          ELITETRACK Founder

        • Participant
          obrien on August 4, 2003 at 7:17 am #21414

          Is periodization really that big of an emphasis in bodybuilding? I would think the focus would be on the pump which would almost always be higher reps or supersets.

        • Keymaster
          Mike Young on August 4, 2003 at 11:34 am #21415

          "Pump" is more an indication of increased blood flow than any kind of lasting effect on the muscle itself. In fact, the feeling of "pump" is acute and won't last very long after the workout. This is why someone might look and feel "huge" after a bodybuilding type workout but shrink later on. The real goal should be to increase hypertrophy which may not need to be associated with a feeling of "pump" at all. Lots of people buy in to the "pump" idea but really it's not as great an indication of muscle damage as most people say it is.

          ELITETRACK Founder

        • Participant
          matt on August 5, 2003 at 6:28 am #21416

          The 20 rep squat routine seems to work pretty well for adding mass.

          On a personal note: I would not be caught dead having anything to do with a sport where a bunch of dudes stand on a stage posing in women's underwear.
          :barf:

        • Participant
          QUIKAZHELL on August 14, 2003 at 9:39 am #21417

          Is going to failure benificial when trying to get bigger (increasing muscle cross section)?

        • Keymaster
          Mike Young on August 14, 2003 at 1:26 pm #21418

          Quik-
          I think it has some value but not at the cost of volume. That is, one set to failure probably isn't the best way to go. It would be better to do multiple sets (15+/ session) with only one or two done to failure. However I don't even think that (training to failure) should be done all the time.

          ELITETRACK Founder

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