View Full Version : Ask The Big DoG
Big Dog
08-12-07, 11:35 pm
Wassup. This is a new section that I was asked to host for anyone who has a question pertaining to powerlifting training, equipment, supplementation, etc.
I will do my very best to assist you in achieving your goals and making you all some bad mofo's.
Peace Out.
brandona
08-12-07, 11:43 pm
Wassup. This is a new section that I was asked to host for anyone who has a question pertaining to powerlifting training, equipment, supplementation, etc.
I will do my very best to assist you in achieving your goals and making you all some bad mofo's.
Peace Out.
What's up Big Dog? How you doing bro?
What's your bench training look like? How does a 1000 lbs plus bencher go about his bidness?
-B
SAWADEEKROB
08-13-07, 3:29 am
Hi
I am interested in getting stronger, however I am not a young guy (38) and have had some life injuries (mainly low back blowout and knees). I have messed around and done some powerlifting workouts mainly in the 3 to 5 rep range. I have 2 questions. I am sorry if they seem too broad.
1. If you had time constraints on thursdays and sundays, but could work out completely free on other days how would you set up. This is my current split
My original design (been done for 8 months) is as follows
Mon (ME Lower body)
Wed (ME Upper body)
Fri (DE or Reps for Lower body)
Sat (DE bench and reps for back)
2. I have started to get some troubles with my grip and can not find a way to incorporate hand / grip strenght into the schedule unless I add a specific day for grip. I haven't done it because I am afraid it will hurt my ME bench or ME squat/deadlift. What would you suggest?
Thanks for the help.
violator
08-14-07, 2:47 am
Yo BigDog,
Another master added to the animal crew, 1005lbs bench??!!!!!!, man thats impressive!, nice article bro, lookin forward to all ur valuable input to come....
Just a quick question, do you have any techniques for plateau busting? been stuck in the squat. Lately ive been trying some lunges & front squats to differentiate& turn things around, am i on the right path?....
peace
What's up Big Dog? How you doing bro?
What's your bench training look like? How does a 1000 lbs plus bencher go about his bidness?
-B
Sorry chief, I've got alot on my plate and haven't had a chance to get back here til now.
My training is a combination of many different programs. I took what I liked and felt what worked for me and altered it thru the years to come up with what I do now.
I mix free weight days with waves of band workouts and chains. on band waves, i usually do about 2 workouts starting with triples and finishing up with doubles. same goes for chains. I usually use about 300lbs of chain plus whatever bar weight i'm shooting for on that particular day. Band tension runs usually around 300lbs up to 500lbs at the top.
My workouts usually run about 2 hrs or so. I never attempt a set until i am completely rested from the previous one. After benching, i hit my shoulders. that consists of db side laterals and rear db laterals done face down on a incline bench. You see i concentrate on strengthening the shoulder girdle and the supporting muscles. Benching is heavily a front delt orientated movement. If after a heavy bench workout you still have energy to do heavy front delt work, you obviously didn;t train intense enough. I hear too many guys complain about bum or sore shoulders or their bench isn't moving. ususally its because they are pummeling their shoulders with too much unnecessary volume. the shoulder is a very small and fragile muscle group. all you need to do is stimulate not annihilate!!!
Hi
I am interested in getting stronger, however I am not a young guy (38) and have had some life injuries (mainly low back blowout and knees). I have messed around and done some powerlifting workouts mainly in the 3 to 5 rep range. I have 2 questions. I am sorry if they seem too broad.
1. If you had time constraints on thursdays and sundays, but could work out completely free on other days how would you set up. This is my current split
My original design (been done for 8 months) is as follows
Mon (ME Lower body)
Wed (ME Upper body)
Fri (DE or Reps for Lower body)
Sat (DE bench and reps for back)
2. I have started to get some troubles with my grip and can not find a way to incorporate hand / grip strenght into the schedule unless I add a specific day for grip. I haven't done it because I am afraid it will hurt my ME bench or ME squat/deadlift. What would you suggest?
Thanks for the help.
i am 39 years old so it's never too late to get strong. muscles mature in your mid to late 30's and stretch into the early 40's.
I would concentrate on hitting each part of your body once a week. alternate max effort and dynamic work each week. i only bench & squat once a week and alternate intensities. You can fit grip work after your bench workouts and you should be recovered enough for dead training.
I would try setting up your training as such;
monday: bench,shoulders,grip
wednesday: squat,hamstrings,calves
friday: deadlift,accessory back work
saturday:accessory work{anything you haven't hit during the week}
keep everything simple will lead to better success.
if you need any further help, just post here or send me a pm. thanks boss
Yo BigDog,
Another master added to the animal crew, 1005lbs bench??!!!!!!, man thats impressive!, nice article bro, lookin forward to all ur valuable input to come....
Just a quick question, do you have any techniques for plateau busting? been stuck in the squat. Lately ive been trying some lunges & front squats to differentiate& turn things around, am i on the right path?....
peace
Let me correct you, 1,005 un uh!!!! try 1,010lbs. get it right
Lunges and front squats WILL NOT help your squat move!! they are bodybuilding movements, they will not build power.
you haven't stated what you're currently doing now so it's kind of hard to give you the right advice. but training with bands and chains will help stimulate dormant muscles. you might have lagging muscle groups that aren't carrying their share during the squat. there could be many issues to why your at a plateau. without the full story it's hard to guide you in the right direction. Fill me in and we'll see how we can get you going forward. get me more info. thanks
violator
08-15-07, 3:03 am
Let me correct you, 1,005 un uh!!!! try 1,010lbs. get it right
Lunges and front squats WILL NOT help your squat move!! they are bodybuilding movements, they will not build power.
you haven't stated what you're currently doing now so it's kind of hard to give you the right advice. but training with bands and chains will help stimulate dormant muscles. you might have lagging muscle groups that aren't carrying their share during the squat. there could be many issues to why your at a plateau. without the full story it's hard to guide you in the right direction. Fill me in and we'll see how we can get you going forward. get me more info. thanks
Shit, sorry bro, respek 2 tha 1010!!, actually im using a bodybuilding routine at the mo, but i to throw in a couple powerlifting routines every now & again to improve strength, sort of like G Diesels powerbuilding ethos...
Currently my quad section of leg day looks like this;
warmups
back squat 2x10; 5x5
BB lunges 4x10
leg press 5x5
extensions 3x10, last set triple drop burnout
Interesting about the chains n bands, must look into that....
peace
Just wanted to say loved the article read whle I wa at home this weekend and I could not wait to hit the gym for chest day on monday.Great work bro really shinned some light on the rest periods I was taking.
norrim1
08-23-07, 11:02 pm
Hey Big Dog, what would you say is the single best triceps exercise to help boost your bench? Also, My progress seems to be slowing down doing singles when benching, is there a different rep range I can work at for a while to help my progress?
BIG DOG- Ive been lifting for a few years and have some experience under my belt so im not realllly a beginner. some friends of mine suggested westside for skinny bastards (modified westside program for beginners), my question is do you think its necessary to do a beginner powerlifting program before jumping into traditional westside principles. Theres some tihngs i like about both programs and might just take pieces from both, but what are your ideas?
BIG DOG- Ive been lifting for a few years and have some experience under my belt so im not realllly a beginner. some friends of mine suggested westside for skinny bastards (modified westside program for beginners), my question is do you think its necessary to do a beginner powerlifting program before jumping into traditional westside principles. Theres some tihngs i like about both programs and might just take pieces from both, but what are your ideas?
Yes, i would strongly recommend starting with a beginner routine before you jump into doing a WESTSIDE style program. You need to build a base before moving to a more advanced training regiment. Westside training is suited for Mid-Level to Advanced lifters. And then you need to pick and choose hat suits you the best.
I would concentrate on training the Big3 {Squat,Bench,Deadlift} Also hit your accesory bodyparts as well. But be careful not to overtrain!!!!! MORE IS NOT BETTER, BETTER IS BETTER!!!! Give yourself plenty of time and rest between training days. Rome wasn't built in a day and neither is getting grotesquely huge and strong. I've been lifting for over 2 years and only started seeing the payoff over the last several years.
If you need any more help or guidance, just ask my brother.
SO in the beginner program, its a monday me upper, wednesday me lower, friday de upper, and the de for lower is not included because the program was desigend for athletes and they assume athletes will have de lower in practices. I am not playing sports so id just do a traditional de lower like ive seen in most programs. I wanted to switch it to me upper on mondey, me lower on tuesday, and the de's on thursday friday. Either way id have 3 rest days a week, but will it make a big difference training two days in a row rather than every other? Im doing this since ill be coming home from school on most weekends and dont want to schedule a workout for sundays. Anyways thanks for the advice and quick response. Im gonna do the beginner westside program like you said.
brandona
08-27-07, 4:59 pm
Hey big bencher...
Some times when I bench, I get like a ripping feeling in my left hand. Like across the meaty part of the thumb towards the center of the palm. Seems like it happens when I rack the bar. I dont get any brusing or indications of something fucked up under the skin. and the pain usally goes away in a few hours....Ever get anything like that?
-B
Yes, i would strongly recommend starting with a beginner routine before you jump into doing a WESTSIDE style program. You need to build a base before moving to a more advanced training regiment. Westside training is suited for Mid-Level to Advanced lifters. And then you need to pick and choose hat suits you the best.
I would concentrate on training the Big3 {Squat,Bench,Deadlift} Also hit your accesory bodyparts as well. But be careful not to overtrain!!!!! MORE IS NOT BETTER, BETTER IS BETTER!!!! Give yourself plenty of time and rest between training days. Rome wasn't built in a day and neither is getting grotesquely huge and strong. I've been lifting for over 2 years and only started seeing the payoff over the last several years.
If you need any more help or guidance, just ask my brother.
'Freak just let me know I made a boo boo.
What I meant to say, that I've been training for over 25 years and started seeing the payoff over the last several.not 2 years as i mistakenly typed.
OH WELL. WE ALL MAKE MISTAKES.
SO in the beginner program, its a monday me upper, wednesday me lower, friday de upper, and the de for lower is not included because the program was desigend for athletes and they assume athletes will have de lower in practices. I am not playing sports so id just do a traditional de lower like ive seen in most programs. I wanted to switch it to me upper on mondey, me lower on tuesday, and the de's on thursday friday. Either way id have 3 rest days a week, but will it make a big difference training two days in a row rather than every other? Im doing this since ill be coming home from school on most weekends and dont want to schedule a workout for sundays. Anyways thanks for the advice and quick response. Im gonna do the beginner westside program like you said.
2 days in a row is fine since you are training different part of your body on successive days. Just be very diligent and listen to your body. It'll never let you down if you pay attention to it. Make changes when necessary and stay the course. If you put in the time and the effort, the payoff will be well worth it. Good Luck and Give'er hell in the gym!!!
Hey big bencher...
Some times when I bench, I get like a ripping feeling in my left hand. Like across the meaty part of the thumb towards the center of the palm. Seems like it happens when I rack the bar. I dont get any brusing or indications of something fucked up under the skin. and the pain usally goes away in a few hours....Ever get anything like that?
-B
Can't say that i've had that sensation. But you gotta see my hands after a heavy bench day. my hands are swollen, i can't control my fingers for at least 10 minutes and my wrists feel like somebody put them in a vise. I'll try and see if we can make a vid showing the aftermath of one of my workouts and see if it comes across good visually.
brandona
08-27-07, 6:25 pm
Can't say that i've had that sensation. But you gotta see my hands after a heavy bench day. my hands are swollen, i can't control my fingers for at least 10 minutes and my wrists feel like somebody put them in a vise. I'll try and see if we can make a vid showing the aftermath of one of my workouts and see if it comes across good visually.
Yours sounds much more fun than mine...I cant imagane that the human wrist was made to have over 500# bearing down on it (split the over 1000# per hand), but hell with that noise...hahahah....How tight do you get your wraps?...I would love to see the aftermath....
-B
Hey Big Dog, what would you say is the single best triceps exercise to help boost your bench? Also, My progress seems to be slowing down doing singles when benching, is there a different rep range I can work at for a while to help my progress?
In my humble opinion, the best exercise to strengthen the tri's is board presses with a close grip. When i say "close grip", that's not bodybuilding style. Your hands should be at sholder width or thereabouts. if your forearms are not straight up and down from the bar, your grip is too narrow!!!!
I'd recommend close grips to the chest, then do a combination of boards that hit the areas you're struggling at. If you struggle off the chest, then I'd do 2 & 3 boards, if you're struggling mid-range, then do 3 &4 . If you are struggling topend. i'd use 4 & 5 ormaybe even a 6 board, this is all relative , meaning if you have really long arms, the combos will be different.
If you lay it all on the line on board work, you shouldn't feel the need to do any other accessory work. After my board work, my tri's are throbbing the whole 45 minutes it takes to get home and they still are a little sore come sunday on bench day.
Hope this helps.
Yours sounds much more fun than mine...I cant imagane that the human wrist was made to have over 500# bearing down on it (split the over 1000# per hand), but hell with that noise...hahahah....How tight do you get your wraps?...I would love to see the aftermath....
-B
I'm sure you can imagine, that I wrap as tight as I possibly can. But i till feel my wrists pop sometimes during a set. and I can feel my forearm twist to and fro. I'll see what we can do about a vid on the aftermath of a bench workout.
Powerfreak
08-27-07, 7:31 pm
I'm sure you can imagine, that I wrap as tight as I possibly can. But i till feel my wrists pop sometimes during a set. and I can feel my forearm twist to and fro. I'll see what we can do about a vid on the aftermath of a bench workout.
I actually have some pics of the upper arm damage done by the shirt and the heavy weight, they are on my computer at the gym, I will get them up tomorrow.
Hey big bencher...
Some times when I bench, I get like a ripping feeling in my left hand. Like across the meaty part of the thumb towards the center of the palm. Seems like it happens when I rack the bar. I dont get any brusing or indications of something fucked up under the skin. and the pain usally goes away in a few hours....Ever get anything like that?
-B
I get this aswell. It feels like something hard, I always thought is was a tendon or something. It would be great to know for sure.
Big Dog
08-28-07, 12:08 am
I get this aswell. It feels like something hard, I always thought is was a tendon or something. It would be great to know for sure.
What you're experiencing is a form of tendonitis. You should ice the area down after your workout, and start doing some dexterity exercises to strengthen the tendon s in your hands.
Pokoritel
08-28-07, 12:15 am
I am a little confused BigDog. I just started powerlifting and I am on a beginners program. Other then that I have been doing a lot of reading on the westside style.
There approach seems as if to improve the deadlift or the squat one should not squat or deadlift but do all these other exercises like hypers, good mornings, etc...
Do you follow a similiar system or would you recomend someone like myself to just stick with doing deads, squats and bench for a little while???
I am a little confused BigDog. I just started powerlifting and I am on a beginners program. Other then that I have been doing a lot of reading on the westside style.
There approach seems as if to improve the deadlift or the squat one should not squat or deadlift but do all these other exercises like hypers, good mornings, etc...
Do you follow a similiar system or would you recomend someone like myself to just stick with doing deads, squats and bench for a little while???
The Westside program is a very unique system that has many principles that you'll find in every elite lifters program. And yes they advocate the omission of actually performing the Big 3 and doing all the accessory work to improve performance. What you need to remember is , The ones who undertake the system are Elite athletes who have done hundreds and thousands of sets during their respective careers and simply needed a change of pace.
I wouldn't advocate a beginner utilizing that practice. The only way one gets good at something is to PRACTICE,PRACTICE,PRACTICE!!!!!. You need to build a strong base, build experience and push yourself to the limit and when you get there, push through it and go farther then you ever thought you could. You can change your training cadence by doing different rep schemes. using differing amounts of tension & resistance. Utilize different bars to kickstart some new growth and relieve boredom. But i'd never omit training the Big 3 until you've exhausted all your options.
Pokoritel
08-28-07, 8:21 am
Oh ok I understand. Thanks Big Dog.
Pokoritel
08-28-07, 1:28 pm
I was reading another article on westside-barbell.com and I came across something called prehab work for the pecs. How do you do prehab work for the pecs?
SomeDayI'llBeXL
08-28-07, 6:36 pm
Yo Big Dog
I was wondering if you even used floor presses in your career. The program I am following now utilizes them alot, but alot of other programs dont seem too. It seems that board presses take them over as a main movement. The floor presses are taking my strength to new levels, but I wonder if I might be able to step it up by breaking out the boards. I know you are a busy man, but your input would be greatly appreciated. Thanks Dog
Good Luck Brothers
What you're experiencing is a form of tendonitis. You should ice the area down after your workout, and start doing some dexterity exercises to strengthen the tendon s in your hands.
Thank you, I try to remember to stretch my hands regularly, but I often neglect to. I am thinking that by dexterity exercises you mean things like tennis ball squeezes?
Yo Big Dog
I was wondering if you even used floor presses in your career. The program I am following now utilizes them alot, but alot of other programs dont seem too. It seems that board presses take them over as a main movement. The floor presses are taking my strength to new levels, but I wonder if I might be able to step it up by breaking out the boards. I know you are a busy man, but your input would be greatly appreciated. Thanks Dog
Good Luck Brothers
I'VE NEVER BEEN A SUPPORTER OF FLOOR PRESSES. Never could figure out what benefits they bring. Now that's just me, I've talked to other lifters and heard their success stories. So if it was me, I would break out the boards and go hard & heavy!!!! NOTHING IN MY OPINION BEATS BOARD PRESSES
GOOD LUCK IN YOUR TRAINING
Thank you, I try to remember to stretch my hands regularly, but I often neglect to. I am thinking that by dexterity exercises you mean things like tennis ball squeezes?
Yes squeezing a tennis ball will stretch out the tendons and if you can get your hands on some dexterity balls which are basically giant ball bearings and you rotate them around your hand using your fingers and thumb. that'll really give you a workout.
I was reading another article on westside-barbell.com and I came across something called prehab work for the pecs. How do you do prehab work for the pecs?
Sorry I'm not familiar with that part of the system. I'll see what I can find out for ya.
Pokoritel
08-28-07, 8:58 pm
Thanks Big Dog. If you dont find anything its cool. I was just curious what it was.
I know that board presses are very important for improving the bench. However, for a beginner like myself when should I use them and how?
When should I use a 4 board, 3, 2 or 1. Is there a system to it...which I am sure there is...please explain. Thanks Big Dog.
SomeDayI'llBeXL
08-28-07, 9:04 pm
Thanks Big DoG
Tomorrow is heavy bench day. Looks like I'll have to barrow some boards from work. Cant wait to try it out. Thanks again
Good Luck Brothers
yo big dog, what do you think is the ideal rep range for bench press and do you think that dumbell press is more effective than the bench?
Erikk2003
08-30-07, 2:23 pm
Big Dog,
Thanks for the words of wisdom in several of your articles. I am starting to get really interested in power lifting and would like to compete for fun. However, prior to competing I need to get to at least 405 on DL and squats, and at least 325 on bench. I now this is not very competative, but at least it is pretty good.
My question is basically if you know any elite powerlifters, or competing powerlifters in New York City who you recommend and who I can contact and ask them to check my form, specifically in squats? As the I begin to push the DL and Squat weights closer to 405 I want to ensure I am using the correct form so as to prevent injury to back and knees. I would also like to have someone critique my bench form and provide input into correct powerlifting bench form.
I think, sometimes live feedback is better.
Thanks for any help you can provide?
Powerfreak
08-30-07, 4:03 pm
Big Dog,
Thanks for the words of wisdom in several of your articles. I am starting to get really interested in power lifting and would like to compete for fun. However, prior to competing I need to get to at least 405 on DL and squats, and at least 325 on bench. I now this is not very competative, but at least it is pretty good.
My question is basically if you know any elite powerlifters, or competing powerlifters in New York City who you recommend and who I can contact and ask them to check my form, specifically in squats? As the I begin to push the DL and Squat weights closer to 405 I want to ensure I am using the correct form so as to prevent injury to back and knees. I would also like to have someone critique my bench form and provide input into correct powerlifting bench form.
I think, sometimes live feedback is better.
Thanks for any help you can provide?
Actually New York Is not very far from us.
Sorry for Jumping on your thread Gene! LOL
Fyre Bush
08-30-07, 5:02 pm
Actually New York Is not very far from us.
Sorry for Jumping on your thread Gene! LOL
Yeah, we're a straight shot out 78 from the city. And on Sundays you've got World Record advise available to you.
Erikk2003, you've got the right attitude in searching out these guys for guidance.
When lifting heavy on the bench, is arching ones back proper form or is one supposed to keep their back flat? In many of the videos I've seen, its tough to tell what they're doing because of how huge you guys are. If it is proper form, do you practice with an arch all the time or switch between lying flat and having an arch?
Thanks Big Dog. If you dont find anything its cool. I was just curious what it was.
I know that board presses are very important for improving the bench. However, for a beginner like myself when should I use them and how?
When should I use a 4 board, 3, 2 or 1. Is there a system to it...which I am sure there is...please explain. Thanks Big Dog.
Basically you want to use a combination of boards that address a weakness. If you're weak offf the chest, use 1/2 boards, if you're struggling mid-range then you'd use 2/3/4 boards. and if you have trouble locking out a weight, then ou'd try 4/5/6 boards.
Of course you have to take into consideration the length of your arms. If you got short arms, 5/6 boards might be useless. Same thing goes for long arms, 1/2 boards would probably be useless as well.
Once you determine where you need help, then include them into your training. But when you're not training for a meet, you can try the other board combinations for a change of pace.
Good Luck
yo big dog, what do you think is the ideal rep range for bench press and do you think that dumbell press is more effective than the bench?
You need to do all sorts of rep combinations to increase your bench strength. You cannot continually do doubles and triples forever. Eventually you will peak and your strength curve will decrease. You can maintain a high level for so long before you need to back down and re-peak. I'm a strong advocate of incorporating sets of 10-failure, This will teach you to breathe under a stress load and help you when you are handling max weight.
I will give you an example program.
8 Week bench program
Week1 : workset 10 reps to faliure
Week2: add 10 lbs from last week
Week 3 workset 5-7 reps
Week 4: add 10lbs from last week
Week 5: workset 3-5 reps
Week 6: add 10 lbs from last week
Week 7: 2-3 reps
Week 8 MAX OUT SINGLES TIL FAILURE
Your workset, is your final set in your set of the day. Warm up and try and use as few sets to get to that set. Because if you expend too much energy warming up, you wont have crap to give to that final set. That set is where you will build strength. not the lighter sets.
This is a lot to swallow, but I 've been doing this for a long time and it took me years to perfect what works and what doesn't. I am here to help, so don't be afraid to ask for it.
Hang in there
Actually New York Is not very far from us.
Sorry for Jumping on your thread Gene! LOL
Yo, 'Freak Don't you have anything else to do?????? {LOL] hahahahahahahaha
Go get your own Q&A SECTION {LOL]
HAHAHAHAHAHAHAHAAHHAHHAHHAA
Thanks for jumping in.
Big Dog
08-30-07, 10:03 pm
When lifting heavy on the bench, is arching ones back proper form or is one supposed to keep their back flat? In many of the videos I've seen, its tough to tell what they're doing because of how huge you guys are. If it is proper form, do you practice with an arch all the time or switch between lying flat and having an arch?
Everybody does what works for them. I don't intentionally arch, but it looks like i do. I set up where i feel comfortable.
The Metal Militia style advocates an arch to cut down on the length of your bench stroke. Members of our team that arch, use a piece of 4" diameter piece of PVC pipe. when they lay on the bench, they lay over top the pipe which is situated widthwise on the bench . The pipe is located right at their lower back. It will be difficult at first, but after a while your body will become accustomed to arching in that manner.
thx man.i'll try this out.
I find even for bodybuilding purposes an arched back puts more chest in and less delts. I was never able to feel my chest working until i reallly stuck it out and arched my back. Just had to add that in.......
Thank you. I'm going to try my bench with the arch and see how it feels.
I find even for bodybuilding purposes an arched back puts more chest in and less delts. I was never able to feel my chest working until i reallly stuck it out and arched my back. Just had to add that in.......
Through trial and error, everyone eventually finds what works best for them. The ones who are open and receptive to ideas, and aren't resistant to change, are far ahead of those that do not.
Also. the chest plays a far less role in a powerlifing bench press than in a bodybuilding style press. The emphasis instead is transferred to the lats, bi's/tri's,rear delts. The chest is only involved in the middle 1/3 of the movement.
MAXGYVER
09-01-07, 3:06 am
Hi BIG DOG, thanks for your time and help with all of us.
My question is do you think there is value in decline presses? as far as mass and power are concerned?
I currently use flat, incline and flyes, for chest developemnet. I was just wondering what would be a good new exercise to throw in the mix.
for a beginner would you recommed dynamin or repitition effort work? Im gettin the impression a beginner cant get the benefits of dynamic work, and repition work in the early stages would be simply more beneficial. If you think repition work is better what would a lower body day look like?
Hi BIG DOG, thanks for your time and help with all of us.
My question is do you think there is value in decline presses? as far as mass and power are concerned?
I currently use flat, incline and flyes, for chest developemnet. I was just wondering what would be a good new exercise to throw in the mix.
Yes, decline presses are beneficial!!! If you use a bench shirt in competition, the decline press develops the lower pec and helps set and hold the shirt in place. Also, the decline most mimics a competition bench press movement.
I would definately add it to your arsenal, but watch out how much volume you incorporate. Too much and you will run the risk of overtraining,
STIMULATE,NOT ANNIHILATE!!
for a beginner would you recommed dynamin or repitition effort work? Im gettin the impression a beginner cant get the benefits of dynamic work, and repition work in the early stages would be simply more beneficial. If you think repition work is better what would a lower body day look like?
To me, dynamic effort is repetitions. I interpret Dynamic and Max Effort differently than Westside does.
I'm not sure how to answer your question. Without knowing what you're exactly doing.
If you can elaborate more, I'll do my best to asist you.
MAXGYVER
09-02-07, 11:24 pm
Yes, decline presses are beneficial!!! If you use a bench shirt in competition, the decline press develops the lower pec and helps set and hold the shirt in place. Also, the decline most mimics a competition bench press movement.
I would definately add it to your arsenal, but watch out how much volume you incorporate. Too much and you will run the risk of overtraining,
STIMULATE,NOT ANNIHILATE!!
Thanks BIG DOG, time to step it up.
Big Dog, You gave an 8 week bench program. Week one: Workset 10 reps to failure. Are you saying if you can do more than 10 reps on the workset keep going? thanks in advance.
Big Dog
09-03-07, 10:19 pm
Big Dog, You gave an 8 week bench program. Week one: Workset 10 reps to failure. Are you saying if you can do more than 10 reps on the workset keep going? thanks in advance.
Yes, If you can crank out more reps. Yes by all means go to town. But there's a fine line on where to cut it off.
EX: If you reach ten real easy and can do several more.Stop, add more weight and do another set. Or
If you reach 10 reps and can gut out 1-2 more, then GO TO FAILURE!!!
Hope tis helps clear things up. Good Luck!!!
Crusher
09-03-07, 10:40 pm
Thanks Big Dog for clearing that up. Currently I have a 500lb bench press Raw, and I bench with my pinkies on outside rings and elbows flared out like a bodybuilder. how can I bench to get over that 500lbs? Thanks in advance.
So im still asking about the beginner westside program. What im gonna be doing is for a max effort day working up to a 3-5 rep max, on my repitition effort upper body day doing 3 sets of as many reps as i can with 135 for bench (working with a submaximal weight to failure-reptition effort). The leg day is kinda left to my discretion because its not included in the program. Do you think its best do take a light weight to failure, or do realy explosive reps with a light weight like 8 sets of 2 with 60%(dynamix work). Ive been reading a beginner wont get too much out of dynamic work, whereas repitition work could cause a lot of growth and in the long run be better. I hope this is enough info. If you still dont understand its all good, I will get by...
Fyre Bush
09-18-07, 7:24 pm
Big Dog has been battling an infection and will return as soon as he is up and running.
bobbymart
09-23-07, 5:35 pm
Hey Big dog hope all is well question for you when you get back I have been gettign interested in powerlifting to help my overall strength, hope this is not a stupid question but watching poewerlifting video's what is the purpous of the chains hanging off the barbells, and also what is the purpous of the boards I see people put under the barbell when they are benching?? thanks in advance
Big Dog
09-25-07, 10:59 pm
Hey Big dog hope all is well question for you when you get back I have been gettign interested in powerlifting to help my overall strength, hope this is not a stupid question but watching poewerlifting video's what is the purpous of the chains hanging off the barbells, and also what is the purpous of the boards I see people put under the barbell when they are benching?? thanks in advance
The use of chains creates a different type of resistance. For example the bench. When you take the bar at arms length, the chain should be barely touching the floor. as the bar descends, the resistance lessens slightly until you touch your chest.At that point, the added chain weight is minimal,but as you push the bar back up, the resistance rows as the length comes off the floor and you are lifting the the combination of bar weight and chain weight.
As for boards, they are used to work on specific weaknesses a lifter would have in his/her stroke. if you are weak off the chest, you would use less boards. and if you have touble towards the top, you use more boards. basically when you do a set, you would have someone hold the boards on your chest, you lower the bar down til you touch the board. tafter you touch, finish the rep and go until failure.
This is a very general answer I gave. You would need to get with other lifters who are experienced, and watch how they incorporate them and learn how it'll benefit you.
bobbymart
09-26-07, 9:11 pm
The use of chains creates a different type of resistance. For example the bench. When you take the bar at arms length, the chain should be barely touching the floor. as the bar descends, the resistance lessens slightly until you touch your chest.At that point, the added chain weight is minimal,but as you push the bar back up, the resistance rows as the length comes off the floor and you are lifting the the combination of bar weight and chain weight.
As for boards, they are used to work on specific weaknesses a lifter would have in his/her stroke. if you are weak off the chest, you would use less boards. and if you have touble towards the top, you use more boards. basically when you do a set, you would have someone hold the boards on your chest, you lower the bar down til you touch the board. tafter you touch, finish the rep and go until failure.
This is a very general answer I gave. You would need to get with other lifters who are experienced, and watch how they incorporate them and learn how it'll benefit you.
Thanks I appreciate the quick reply
bobbymart
09-26-07, 9:12 pm
Oah and I hope all is well I read you were battling infection I know that can be a bummer an infection of any kind sucks
Hi, it's good to see you are back. I won't pry into the cause, but I am sure all of us are interested in how you are feeling now.
I also have a question regarding chains... Do you use different sized chains for benching than you would for deadlifting or squatting? My bench is my weakest of the 3 major lifts by far and I am very motivated to increase it.
Hey Big Dog!
I just recently joined a power lifting gym and since I work over and hour away, I can not make the light bench day with my gym. I have an olympic bench at home...do you have any routines that I can do at home to suffice for a good light bench day? Thanks, bro!
Lewy
pipski86
10-01-07, 8:35 pm
hey Big Dog.. i gotta quick question. i been goin thru a change in wat supps. i like and dont like. the huge protein intake im on is great but wats the difference between that and a muscle/weight gainer? is it just the calorie intake difference? i like the high quality whey im takin and dont want to sacrifice it for that artificial gainer shit. wat do u think i should do?
brandona
10-11-07, 10:58 am
Hey Big Dog....remember this?
http://vintagemusclemags.com/magCover.php?0;27;3;pl;Powerlifting+USA
-B
Fyre Bush
10-11-07, 7:20 pm
Hey Big Dog....remember this?
http://vintagemusclemags.com/magCover.php?0;27;3;pl;Powerlifting+USA
-B
Yeah, cause there's a case of them sitting in our living room...anyone lookig for an autographed copy?
brandona
10-12-07, 10:49 am
Yeah, cause there's a case of them sitting in our living room...anyone lookig for an autographed copy?
That's awesome.....I would love an autographed copy.....
-B
krazyassmexican
10-12-07, 12:20 pm
i would love one too
Wassup. This is a new section that I was asked to host for anyone who has a question pertaining to powerlifting training, equipment, supplementation, etc.
I will do my very best to assist you in achieving your goals and making you all some bad mofo's.
Peace Out.
whats up dude..right now im benching 300 but i wana bench around 500 ,i train my ass off but
whats a good supplement that will help me get crazy gains..i wana start competing..
Fyre Bush
11-09-07, 7:22 pm
PM Big Dog and he will work out the details with you.
They may cost you, cause this issue isn't even available as a back issue through PLUSA anymore.
SomeDayI'llBeXL
11-29-07, 6:24 pm
I recently read an article on bench shirts and how far they have come with them over the years. I was wondering where you think we will be in the next 5 five years with them. I mean, the basically started off as a tight tshirt, now some guys are getting almost a 65% increase while wearing them (Joe Mazza does a 420 raw, 700 shirted). We've come so far with them, where do you think it will stop. Do you think we may see the day where guys are actually doubling their raw bench? I know you are a busy man, but I figured you were the guy to ask this question too.
Good Luck Brothers
LegendKillerJosh
12-03-07, 8:58 pm
Hey Big Dog, I was just wondering why some people where a belt when they bench. What advantage does that give? It seems like it would prevent them from getting as big of an arch in their back.
brandona
12-13-07, 2:44 pm
Hey Big Dog, I was just wondering why some people where a belt when they bench. What advantage does that give? It seems like it would prevent them from getting as big of an arch in their back.
If they are wearing a bench shirt, it keeps the shirt in position, many times you have to pull the shirt down away from the neck, and if you did not have a belt it would pull back up and kill the groove...Some people like it when raw so you can push your abs in to it and keep your body tight....
-B
Young&Hungry
01-17-08, 8:10 pm
Hi, it's good to see you are back. I won't pry into the cause, but I am sure all of us are interested in how you are feeling now.
I also have a question regarding chains... Do you use different sized chains for benching than you would for deadlifting or squatting? My bench is my weakest of the 3 major lifts by far and I am very motivated to increase it.
You wouldn't use bigger chains per se, but typically you would use more chain weight. For example, I use between 40-60 pounds on my bench press and I would use about 90-120 pounds on my squat or deadlift. Remember that just throwing chains on the bar won't get you stronger, they are best when used in part of the dynamic method. The chains are accomodating resistance (unlike barbell weight, which is constant resistance), therefore they reverse the strength curve. If you have any questions about what I just said, just Google Westside Barbell and head to the article section.
You wouldn't use bigger chains per se, but typically you would use more chain weight. For example, I use between 40-60 pounds on my bench press and I would use about 90-120 pounds on my squat or deadlift. Remember that just throwing chains on the bar won't get you stronger, they are best when used in part of the dynamic method. The chains are accomodating resistance (unlike barbell weight, which is constant resistance), therefore they reverse the strength curve. If you have any questions about what I just said, just Google Westside Barbell and head to the article section.
Nope, I get it. I understand the method and reason for using them, I was just unsure as to how much of the weight should be chain in the bench. Thanks for the clear answer.
Devoted 2 Iron
01-30-08, 7:32 pm
Big Dog, how do feel about training to failure? WHen and how often should this technique be used?
Pokoritel
02-09-08, 7:55 pm
Hey Big Dog, my question is How are you doing bro? Hows life etc...?
hey big dog,
i have my first powerlifting contest coming up in april and I just bought a bench shirt and squat suit but I dont know how to work it into my training. Should I do all my ME work with the equiptment or should I train raw and use the shirt just for the meet?
bigdog, i have a question for you, im a football player, and im having trouble cleaning, my best clean has been 250x5, ive been told by alot of people im too long to clean good weight(6'6) but we have a senior tight end that cleans 365, i was wondering if you have any suggestions or any exercises to help me help the clean....thanks
The Guardian
02-26-08, 9:24 pm
Hey big dog, I've had both my knees blown out on me in the past(haveing them in immobolizers and blah blah) before i really got into serious powerlifting and those old injuries seem to creep up on me after a few weeks of intense training. I love to squat but the day after, my knees become very shaky at best. Any suggestions on your end? Greatly appreciate your time.
Hey big dog,
i wanna to ask you, i have started doing bicep curls (w/ dumbells) with 35kilos (one of my goal achieve, which also got my big bro pretty pissed off.. never thought i wasn,t gonna make it!:P...) My new goal.. the 50 but i wanna know what's the best way to go there without ending up w/ injuries.... like the the number of reps, sets, when should i change for 35 to 40 to 45 and how to work with the new weight..... i already have a way that works not bad.... but as time goes, the weights are getting bigger and i don't wanna take stupid risks and prefer knowing the best way
thanks
peace
meat head
03-06-08, 10:14 pm
Hey Big Dog,
just wanted to say that it was awesome to watch you bench in the cage at the Arnold this year, that 935 off the boards was pretty impressive for just coming back. I was there with Nick Winters and got to talk with you for a minute, it was definitely cool to meet ya bro!
Big Dog
03-07-08, 12:30 pm
Hey Big Dog,
just wanted to say that it was awesome to watch you bench in the cage at the Arnold this year, that 935 off the boards was pretty impressive for just coming back. I was there with Nick Winters and got to talk with you for a minute, it was definitely cool to meet ya bro!
Yeah Man That sure did feel good!!!! It has been a long road back after nearly dying. That day in the Cage was the first time since I started this training cycle 10 weeks ago, that everything felt light and everything was clicking. I will admit that I was a bit nervous not having my crew there to handoff for me. I knew Nick Winters would do a good job and Buddy Hull from my own forum came down to lend a hand. But I had no idea who was gonna be the lead guy. Luckily ,Mike Wolfe was around and together the 3 did a bang up job. The handoffs were flawless. No uneveness,no dropping the bar on me.
Not having to worry about that, allowed me to focus on the weights and let me do my thing. I hope everyone enjoyed themselves as much as I did performing for them.
I knew not many people knew I was with Animal since I've been on the shelf for a while. Most of the other guys have their following due to their presence here on the FORVM. And I hope next year more people will know what to expect from The BIG DOG!!!!
There was never any doubt in our minds as to what to expect from you.
Many thanks to you and your wife for the advice at the Cage.
There was never any doubt in our minds as to what to expect from you.
Many thanks to you and your wife for the advice at the Cage.
Hey Stiff, it was a pleasure to meet the man behind the handle!!!!!
Anytime you need advice or help, just give me a shout my friend!!! Stay strong and Train Like a ANIMAL!!!!!!!!
Godspeed my friend
NemBuilder
03-15-08, 5:11 pm
I am doing Upper body one day And the next Lower from Mon - friday and saturday and sunday also, i take whey protein 100% european natural after every workout, will this get me results? Oh and i also do 3 sets of 10 for every workout and push my self to the max.
OnTheBrink
03-20-08, 2:44 pm
Ok.... I have been lifting for about 2 1/2 years now... 5 days a week religiously. I am 35 years old, 6'2 265lbs. I was looking in Muscle and Fitness (i think it was) and picked up on Paul Teutel's Sr.'s (orange County Choppers) workout routine. I was doing nothing at the time. But, I think I have run this workout into the ground. I haven't ever taken supplements of any kind... although last week I started taking N*****.
Monday
Bench Press Pyramids (12, 10, 8, 6, 4, 6, 8, 10, 12)
Flat Bench Dumbbell press (4 sets of 10) increasing weight every time 100, 110, 120, 125
Cable cross overs (4 sets)
Flat bench dumbbell flys (4 sets)
2 tricep exercises of choice (10 reps)
Tuesday
T-bar rows (4 sets of 10)
Seated rows (4 sets of 10)
Different Seated rows (4 sets of 10)
Wide grip pull downs (4 sets of 10)
2 bicep exercises of choice (10 reps)
Wednesday
Leg press (4 sets of 10)
Calf raises (4 sets of 10)
Leg extensions ( 4 sets of 10)
Leg curls (4 sets of 10)
I also do 10 dips in between each set, and then an additional 40 dips for a total of 200
Thursday
Incline bench Pyramids (12, 10, 8, 6, 4, 6, 8, 10, 12)
Incline dumbbells press (4 sets of 10 increasing the weight after every set)
Decline bench (4 sets of 10 increasing the weight after every set)
Close grip pull down to the front (4 sets of 10 increasing the weight after every set)
SUPER set of Cable cross overs and pushups (4 sets of cross overs and 4 sets of 12 reps for pushups)
Friday
Seated military press (4 sets of 10 increasing the weight after every set)
Seated dumbbell military press (4 sets of 10 increasing the weight after every set)
Dumbbell lateral raises (4 sets of 10 increasing the weight after every set)
Bent over dumbbell lateral raises (4 sets of 10 increasing the weight after every set)
Upright barbell rows (4 sets of 10 increasing the weight after every set)
Shoulder shrugs (4 sets of 10 increasing the weight after every set)
Saturday/Sunday rest
I mix things up a little, like on a Tuesday I may just do Biceps and smoke the hell out of them for a change. Or do the same exercises, but on different days of the week. Firstly, I would like your opinion on what I'm doing. Secondly, I would like your advice on mixing things up a little (or a lot). Lastly, I would like you opinion on N***** and/or what you think I should be taking. I'm open to suggestions and I will definitely try out whatever you throw at me.
I look forward to hearing back from you and thank you in advance for your help.
OTB
Hey Stiff, it was a pleasure to meet the man behind the handle!!!!!
Anytime you need advice or help, just give me a shout my friend!!! Stay strong and Train Like a ANIMAL!!!!!!!!
Godspeed my friend
Thank you very much. You can always count on me training hard, but you may eventually get tired of me bugging you for advice.
prowrestler
04-23-08, 10:56 pm
whats up Gene, asked tiny for advise on bumpin up my pr's on the bench and he said your the man to ask.
so i am asking, help me!!!!!
my pec,right, gets hurt alot near the delt insertion when i bench. i wanna get my bench up to par with my deads and squats. they are good. my bench sucks.
its at 240 (incline 30 degree), i can squat 360 and dead 410.
what are your best tips on bumping up the bench press numbers for a powerbuilder like myself. i mainly want more thickness in my chest and i know franco columbo was a powerlifter before a bodybuilder as is johnie jackson and the both got phenomenal pec development.
also, do you think i should go to flat benching vs doing them on a 30 degree bench? i am mainly a bodbuilder and have laggin upper pecs, but should i do that after my FLAT 1 rep max training?
thanks man, any help is aprecciated.
Big Gene, WTF is up, brother?? It's me, Jimmy V, otherwise known as "Tiny." Dude, let me just say that I have mad respect for you and wish you and yours nothing but the best! Man, one of the greatest moments I've had relating to the iron and this lifestyle was when Bobby came out in the crowd to get me at the Worlds and I had the honor of spotting for you. The iron sports need more men like Gene, he is one class fucking act. When he comes out to that platform, his music is blaring and the fucking crowd goes bizerk, and it's not just because he's such a BMF but because of the man that he is. I'll get up that way and see ya soon, and no question I'll catch up with you somewhere when you bench to cheer and show some sincere support.
hurricanedt78
05-30-08, 12:32 am
wuts up, im fairly new in the trenches.(4 years) im 19 years old and my love for this sport started with football off season lifting. i have gained some solid size i am 6ft 1in 230lbs 10%bodyfat. my max bench is 365lbs squat 540lbs and deadlift 565lbs. i have recently converted into a bodybuilder and my growth has been unbelieveable in everything except my bicepts. my chest has doubled its size in 5 months. but my bicepts have not changed, atleast not noticably. i have tried everything!!!!!! concentration curls,barbell curls, preacher curls, incline curls, cable curls, machien curls, 21's, forced reps, single arm curls,and i just cant get a fuckin fully developed arm and since my shoulders have been coming in thicker and thicker it has been pointing out my weakness like i have a spot light on my bi' so any advice for a new comer to the trenches? what ever you got man?
Big Dog
06-07-08, 10:46 pm
Big Gene, WTF is up, brother?? It's me, Jimmy V, otherwise known as "Tiny." Dude, let me just say that I have mad respect for you and wish you and yours nothing but the best! Man, one of the greatest moments I've had relating to the iron and this lifestyle was when Bobby came out in the crowd to get me at the Worlds and I had the honor of spotting for you. The iron sports need more men like Gene, he is one class fucking act. When he comes out to that platform, his music is blaring and the fucking crowd goes bizerk, and it's not just because he's such a BMF but because of the man that he is. I'll get up that way and see ya soon, and no question I'll catch up with you somewhere when you bench to cheer and show some sincere support.
Hey Jimmy V, I didn't know that you were "Tiny"!!!!! Thanks for the props brother, I just try and do things the best way I know . You are welcome anytime at Southside!!!! Just drop me a line ahead of time. Talk to you sson my friend.
ive been lifting now for about 2 years im 150 lbs and i bench 205,squat 315, and deadlift275...my workouts are hard and i train mostly at night due to school. i really wanna know how to diet right thou since im strong but im not "big" looking. also heres my split now i was wondering if it is good or no
day 1-chest/shoulders
day 2- arms/back
day 3- cardio/abs
day 4-legs
day 5-off
then repeat
ive been lifting now for about 2 years im 150 lbs and i bench 205,squat 315, and deadlift275...my workouts are hard and i train mostly at night due to school. i really wanna know how to diet right thou since im strong but im not "big" looking. also heres my split now i was wondering if it is good or no
day 1-chest/shoulders
day 2- arms/back
day 3- cardio/abs
day 4-legs
day 5-off
then repeat
Your routine looks fine to me. Just remember to always listen to your body, it'll never let you down. If you don't feel completely healed from the previous workout, then you are better off skipping a day than trying to force things. That's when injuries happen.
As for diet, I am a strong believer in listening to your body. Eat when your body needs it. Never deny yourself anything!!!! Your body needs Protein, Carbs & fats!!!! protein feeds the muscle. carbs for energy and i strongly feel my body processes protein better when i eat plenty of carbs. And fat helps digestion and replenish connective fluids and helps heal tissue.
Build your body first and then see if you need to fine tune anything. You can't lift big and get big by dieting and denying the body foods it needs to survive,
Good luck and keep in touch.
Psycho77
10-23-08, 8:06 pm
HI Big Dog,
Sorry if you have answered this in the past but just wanna ask, how long should you rest between sets? Im looking to build muscle mass and i've noticed if i keep my rests short like less than a minute between sets, I dont lift as much weight, but when I rest for like 3 minutes then I can carry much heavier weights. Which is better for building mass?
thanks bro