Gym/workouts

Yep just chest...like I said everything else coming along...I know some is probably genetic. I easily have 160 or so grams of protein per day.

 

Not looking for the cover of mens fitness...lol

 

I go full Ape with a portable generator! Lol

 

• Lift twice a week. Make those days, bench days ONLY to ensure maximum effort, going to ACTUAL failure (or as close as you can come and still be safe without a spotter).
• Flat bench press ONLY [not dumbbell flys, cable flys, or dumbbell presses, dips, inclines, etc.].
  
• The vast majority of body types grow best with 8 reps as their optimal #: adjust weight as needed to stay very close to this number.
  
• Do the eccentric portion of the lift [negatives, lowering the weight] VERY slowly while maintaining tension on the muscle at all times; then, try to explode upward on the concentric [positive, raising the weight] movements. [Don't go too wide or too narrow on the grip.]
• If possible, work with a partner: the encouragement is necessary; and it allows you to work safely. [Bar and bench demand neuromuscular control, which is far superior to machines.] If you can get a partner, use a scientific program that uses your max bench number to calculate heavy and light days: this will really accelerate your strength gains; and strength gains lead to mass gains.
• Take protein supplements before working out.
• Don't drop the weight all the way to your chest; keep it a couple inches above that. Dropping all the way puts unnecessary strain on our shoulders. [If you want to get into power-lifting competitions, drop all the way.]
• Squeeze your shoulder blades in, keep your butt on the bench and your feet on the floor at all times: there should be tension throughout your entire body. Everything should be stiff [locked in], just like you need to stiffen your whole body to do pull-ups effectively.
• Most of this is mental. You have to want to be there. You have to want to lift heavy weights and put out maximum effort.
• Over-training is as bad as under-training. Your muscles should be sore the next day, but you should recover COMPLETELY before lifting again.

Your mileage may vary; others may disagree.:

 

All sorts of stuff....incline decline and flat bench....pushups.....dips......and some other stuff I found from a guy that does a YouTube called anabolic aliens....that includes resistance bands and such. I just don't have time for a gym ....I can easily dedicate 45 mins about 5 days a week at home. Just limited on equipment

 

@RollTide82 and others interested.

I recently started a modified 5x5 program where first two lift are heavy compound movements (5 sets, 5 reps) where the 5th reps should be a struggle but not compromising form. Then 2-3 more exercises of 8-12 reps (3 sets). When doing the 5 reps at least 1min 30 sec of rest, and when doing 8-12 reps 30-45 sec of rest. This has been working well for me the last 6ish weeks, been lifting a little heavier and put on a 5ish lbs. Also, I finish everything with doing as many full reps as possible of an exercise paired with an accessory lift.

For example; Day 1: Chest and Tricep would be:
Bench Press 5x5
Incline Bench 5x5
Incline DB Bench 3x8-12
Flys 3x8-12

Rope Tricep Ext 5x8-12
Skull crushers 3x8-12

Push ups or Dips 3x as many as possible
Single Arm Tricep Ext

I also keep have a spreadsheet so I remember what weight was lifted the previous week so I can adjust the present week's weight accordingly. With a warm up this takes me about an 1hr 15mins. This again is just an example and can be modified to your liking. Hope this helps.

 

What you need is volume, and that’s going to be tough to get only working chest once a week. Up it to twice and you’ll be on the right track. And the 2nd day can be just body weight stuff if that makes it easier on your schedule.

Hypertrophy is probably the best way to build size, so here’s a good guide: https://www.t-nation.com/training/set-rep-bible

Not everything on Tnation is gospel, but they usually know what they’re talking about.

 

Just do one thing that everyone said ...

 

Except...drop the bar. Don’t ever drop the bar!

There are way to many variables to help nail down a specific plan without more info. However, there is some good advice given here. Volume will definitely help and there’s a bunch of ways to do that. If you don’t have the time or your program/schedule doesn’t allow for a dedicated second chest day every week you could start a tricep day with incline neutral grip dumbell press. This would be 2x30. Then finish that with whatever tricep work you normally do. With the neutral grip you take out any stress of the shoulder. And if you don’t think it won’t kill your chest and fry your tri’s give it a shot. Plus I’d be willing to bet that you won’t need more then 50-60 pound dumbbells for this.

 

I get to work with a few urologists....speaking of dropping...I saw pics of a guys penis that was annihilated from him dropping a heavy dumbell in his lap....it was horrible. Didnt lose it but dang sure messed it up.

 

I used to lift 3-4 times a week till this past year. With covid and the gyms being closed, I picked up biking again and ended up putting on about 2500 miles last year. I finally scored a set of Bowflex 1090 adjustable dumbbells and a bench in Aug and have been lifting about twice a week however bought a trainer for the bike so I'm still riding too.

I was a founding member of Golds so I've got a $19.99/month membership that I'm trying to decide whether to keep or not. Haven't been there since March 13th.

 

That sounds horrible! I was just referring to the “drop” as in the negative. Don’t ever drop the negative. It’s a controlled lower.

 

Wow. Thanks for the mangled penis story. That was inspiring. You really have the gift of encouragement.

But yeah, great advice: don't drop heavy crap on your dingus. Duly noted. Pro tip. Thanks for not posting the pic.

 

needing some new stations to workout to. i use Amazon music and pandora. getting bored with the stations I got. any suggestions welcome. i listen to pretty much everything. prefer hard rock, metal, and even some trap/edm. every once in a while, some hip-hop...but not as much. let me know what y'all got. i don't get offended, nothing surprises me, and if your station doesn't do it for me, i just won't listen to it. thnx in advance guys/gals

 

Just a head up, PowerBlock Pro EXP are finally in stock on their web page, along with both expansion sets to go up to 90lbs.

I have an older set of PowerBlock’s that go up to 85, I have been waiting to upgrade!

 

Yeah right !!!!

 

Any recommendations for home gym equipment/setups for powerlifting? I go to a commercial gym but the hours have been cut with COVID which has severely affected my training as i can't go after work anymore. That and for the yearly cost i might as well buy equipment. I was looking at the Rogue RML 90 Slim rack, an Ohio Power Bar, and then grabbing some York plates since they're close to me.

 

Depending on budget/location the 5k ships free from Rogue is pretty nice.
That’s what I did when I started my build.
Then I almost gave into back problems and sold a bunch of stuff. Buying plates again this year sucked.

At least they are starting to catch back up.

Rogue power bar is a good start. I added SSB, Texas dl bar, a cheap ass multi grip bar, and a trap bar. I sold the trap bar.

depending on programming a full set of bands. Or at least maybe a couple different sizes.
I have full set of EliteFTS for long bands, full set of Rogue for short. Truth be told I don’t use the short ones that often. Probably wouldn’t get those...unless you know you need them.

Spud inc makes a bunch of stuff for pulleys, handles, straps etc. love the swing set straps for a yoke alternative.
Other stuff depending on space, budget- reverse hyper, GHD or combo unit.

 

Zakk Wylde, Texas Hippy Coalition and things like that are my go to in the gym

 

I thought I would post on this site for some possible advice, I’m about to turn 64 next month and due to semi retirement and inactivity I’ve gained some belly weight, I said to myself once I get to 200 pounds that’s it I’m making a lifestyle change, so I weighed myself yesterday and I was 199.8, close enough, so at this point I’ve stopped drinking beer and started to do some walking, I have a prairie path near me so I took a walk this morning, decided to do a little jogging but because of my Big belly my pants started to drop, ha ha, so I tightened it up a notch and combined jogging with walking, at this time I can only jog about 30 seconds before being out of breath but I hope to do this every morning and continue to see how this helps me out, I really can’t do any weight lifting because I’ve got a hernia in my abdominal area so I’m going to have that looked at soon, Planning on getting my bicycle out and doing that as well, I have to watch what I eat because I have gout attacks, the doctor said to stay away from red meat along with other things, I will post back and see how my results go, thanks for reading and any advice

 

How is that going? I have cut out a lot of things, but one Guinness per night is my weakness.

 

Yeah my problem is if I drink one I want to drink more, 1 just gets the pump primed, LOL, guiness is too strong for me, I drink busch light which is almost like water but I’ve cut it out now and I think things will get better

 

I used to think that of Guinness. In reality, is has the same alcohol content as your Busch lite (4.2% vs 4.3%) and only 11 more calories per 12 oz. (125 vs 114).

 

After my second gout surgery I was getting advice from other gout afflicted people, One told me that Anheuser-Busch products are rice-based fermentation which didn’t affect his gout as much as other beers, whether that’s a fallacy or not I don’t know but since I started drinking Busch light I’ve never had any gout attacks, I guess the wisest thing would be don’t drink any beer at all because it does have an effect on gout. I think I’m gonna go take another walk/jog and hopefully shed a little more “blubber”...haha

 

Real late to the party but did this because of Covid. Yes I am a Titan fan boy! LoL.

 

@ 58 yrs old I had a PR of 855 for 2 clean reps on the leg press. I was told I needed a new knee a few months ago so to say I'm stoked is an under statement

Thats all, just bragging a little

EDIT: Props to whoever moved this. I forgot about it