What to do next...

[Iain]

I'm struggling a bit to decide what to do over a few things so excuse dumb questions.

1. Was watching (furtively of course, whilst I was doing ab work) my gym owner benching 170kg the other night, noted that he keeps his elbows tucked in tight and that the bar ends up over his chin or so at the end of the movement. He also does not wrap his thumbs around the bar - does this help keep the elbows tucked in? My thoughts are that it does but seems risky to me.

2. Been doing a 6 week cycle of increasing load on a leg/shoulder, back/bi, chest/tri split at 4-6 reps all exercises. Is the last week loading, next week is recovery week. Not sure what to do after that. I'm thinking about some hypertrophy training, but hypertrophy isn't my specific goal, increased strength is really.

Is doing hypertrophy training from time to time going to help with future strength training? Is going to 5x5 a better idea - I want increased size but functional size.

What programme do you recommend? I was thinking of doing the same split and cycle but upping the reps to the 6-10 range. Thoughts?

(Basic stats - 23yrs, 5'7", 162lbs. Best lift - deadlift, 275lbs. Only been 'properly training for six months or so, started 'improperly' two years ago)

[tweeter]

if strenght is what you want then keep at the 4-6 range...ever hear of max-ot, alot of peeps here really like that program, do a seach on it...

of course it doesnt hurt to switch it up every once in a while :

[Iain]

I've looked at Max-OT, I can't do the 5 times a week required. 3 times a week is about all I can manage. That is where I got the 4-6 rep range from though.

[jimmyv]

On the bench -- keeping elbows slightly tucked in reduces the sheering forces on your wrists, and that certainly comes in handy. I've settled on a happy medium closer to the tucked than splayed-elbow style.

Also, DO wrap your thumbs around the bar -- whatever you gain from not doing so is more than offset by the awful possibility of rolling the bar off your hands at the top of the movement and dumping 170K (or whatever) onto your sternum.

[Iain]

Thanks jimmyv, that's what I was thinking.

[Iain]

bump to this, kinda looking for some help here if anyone can spare me some time.

[MAURER]

if strength is your goal, a split is not what you want, no questions. i would have to recommend westside. this is, from what i have heard, one of the best, if not hte best, program for strength training. the hypertrophy is also decent. i also think that for 162, a max deadlift of 275 is a bit on the weak side. therefore, westside might be just what you need.

[Iain]

275 is not my max deadlift - no idea what that is as I don't wish to push it just yet having only done deadlifts for about eight weeks. My squats are worse. I have been reading about Westside, trouble is I have no spotter for max sets. Might try and give it a go though and see.

[luke.w]

Hey,you should never bench with a thumbless grip no matter what advantage it gives you as far as benching more weight it's not worth serious injury or possibly killing yourself. I've seen many pictures of arnold using a thumbless grip and I also saw a Lee Haney video were he demenstrated how to do the lifts he also used a thumbless grip on bench and I'm thinking WHAT that's a good messege to send people who look up to you.

[Kyle C]

Originally Posted by Iain

I'm struggling a bit to decide what to do over a few things so excuse dumb questions.

1. Was watching (furtively of course, whilst I was doing ab work) my gym owner benching 170kg the other night, noted that he keeps his elbows tucked in tight and that the bar ends up over his chin or so at the end of the movement. He also does not wrap his thumbs around the bar - does this help keep the elbows tucked in? My thoughts are that it does but seems risky to me.

2. Been doing a 6 week cycle of increasing load on a leg/shoulder, back/bi, chest/tri split at 4-6 reps all exercises. Is the last week loading, next week is recovery week. Not sure what to do after that. I'm thinking about some hypertrophy training, but hypertrophy isn't my specific goal, increased strength is really.

Is doing hypertrophy training from time to time going to help with future strength training? Is going to 5x5 a better idea - I want increased size but functional size.

What programme do you recommend? I was thinking of doing the same split and cycle but upping the reps to the 6-10 range. Thoughts?

(Basic stats - 23yrs, 5'7", 162lbs. Best lift - deadlift, 275lbs. Only been 'properly training for six months or so, started 'improperly' two years ago)

1. never use a thumbless grip inless you like having your ribcadge crushed under weight.

2. If you want to gain strength talk to me.

Kc

[Iain]

I was hoping you'd read this Kyle.

I've been reading about Westside and I'm not sure about whether or not it is for me. First, as I mentioned I have no regular spotter although I do train in a gym it can be quite empty. Second, as my deadlift shows, I am no hulk, I am medium to slightly boned and quite short, there is no natural mass on me, I already carry about 30lbs more than I did prior to starting any training.

Hypertrophy is reasonably important but is not the be-all and end all goal. I'd like to get bigger and stronger to match. At 5'7" and 162lbs there is some way to go. When I fist started out I said I wanted to get nearer 200lbs than 100lbs. Now I'd like to get nearer 200lbs than 150lbs.

Where do I start? Like I said I have been doing sets of 4-6 reps and strength gains and size gains have been decent.

by 'natural mass' I mean I am naturally skinny. Just realised that made no sense

[Iain]

You recommended fortifiediron to another poster and so I had a look there.

This routine isn't vastly different to what I have been doing. I've been focussing each day around either squats, deadlifts or bench, see my journal from post 22 on.

There's a lot of stuff I don't understand but I am very willing to learn, and my brain can take it.

[Kyle C]

I dont like that volume, there is alot of stuff on my site that will be taken off.

Right now im starting my training in Waves. Today was squat day, i did 10 sets of tripples on the squat, 5 sets of tripples on Stiff legs.. i was crawling literally.

What i'll be doing is wk 1: 80%, wk 2: 85%, wk 3: 90-92.5%, wk 4: 60%, repeat.

I dont do alot of assitance work, i pool from a small group of exercises.

Kc

[Iain]

So you pool from squats, stiff-legs and then I assume bench, deadlifts, good mornings? What else? You following that kind of 'wave' training on all your lifts? 10 sets of triples at 90+% must be pretty knackering, my basic conditioning does need some work.

My knowledge of the way muscles work I must admit is basic. Would doing some hypertrophy work now (say your six week programme) help accelerate strength training when I get on to that? Or is that too much to hope for?

It's good to get some serious input, I feel I have been floundering around for the last few months. Time to get on to some serious goals. Like for instance by September:

300lb squat
350lb deadlift
190+lb bench
Gain 10lbs or more.

See - I'm a real newbie. In the journal I made a long post detailing some medical issues, hopefully you have time to read it. From that point of view weight gain is important, eating right is a huge part of that, I'd also like to see a good amount of hypertrophy - if I start training in triples I assume I going to see that as well as big strength increases?

[Kyle C]

I havnt had time to look at your journal. I will in a bit.

My training is structured like this:
Wave: wk 1: 80%, wk 2: 85%, wk 3: 90-92.5%, wk 4: 60%, repeat.

Monday:
Squat 5x3 (80%)
Low Box 5x3
Stiff Legs 5x3

Tues: Off

Wed:
R-Bench 5x3 (80%)
Lockouts 6'' 5x3
Iron Press 5x3
Bent over Rows 5x3
Push press 5x3

Thur: Off

Fri:
Deadlift 5x3 (80%)
Rack Pulls below knee 5x3
Snatch Grip pull shrugs 5x3
Hammer Curls

Then for main lifts i follow the wave like i outlined. Under the second wave peak i hit max attempts. Im look for a 15-25lb increase every 8 wks, will be more once i get into my equipment.

The mass you gain will come with the strength. Throw in some super sets like with push press and bent over rows, or something along those lines, and maybe maniuplate the time between sets you'll see nice hypertrophy gains.

Kc