Which Routine/Program are the best to gain both strength and mass?
I`ve been doing a Push Pull Leg BB Split for 8 Months. I had no success.
My goals are general strength and mass because i`m 180cm + 58 KG. I think i must gain mass?
Theres no sole program that will work best. Many different programs will work. I would suggest doing lots of volume with compound movements and eating a lot of food.
Squats, front squats, deadlifts, bench press, over head press, pull ups, and rows…. should take up the majority of your time in the gym...
How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?
I`ll do an etablished program because i`m very unsure.
So could you recommend a program?
I apologize but I can't give you a direct answer because I know very little. As I said.. one with a high amount of volume and compound movements supplemented with a lot of food and recovery… anything that meets these criteria will be great. Name a program and if followed fully it will likely meet these criterion as a lot of them throw a decent amount of volume in their assistance portions of training.
How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?
I apologize but I can't give you a direct answer because I know very little. As I said.. one with a high amount of volume and compound movements supplemented with a lot of food and recovery… anything that meets these criteria will be great. Name a program and if followed fully it will likely meet these criterion as a lot of them throw a decent amount of volume in their assistance portions of training.
I`ll start with Football again. I would do WSB4SB or Wendler 531? Could you recommend the Programs for that or do you know a better routine?
Sorry, but i`m so inexpedrienced that i can`t do my own Program.
Jay so happy to have met you and had you train at Skibas gym in Carteret nj. You fuckin COCK STRONG,INTELLIGENT AND
BUILT OUT OF STONE.....
GOTTA FIND SOME PICS OF U TO POST...
hENRI sKIBA
FInd me a sick 3 point shooter who sucks at foul shots…you can't.
This was sent in a private message…i thought id answer here.
Originally Posted by Panagiotis
High Jay I'm new to the forum and for some reason I cannot post on any thread. Maybe my profile has not been activated yet. I have seen your deadlift instructional video and your last animal videos of your workouts and I have to say that you have one of the most solid deadlift forms. I saw you changed from rounded back to more straight with lower hips. I am 21years old and I pull 500+lbs at 176 with a rounded back (always pull this way because I thought I must pull as fast as I can the bar off the floor) but I have a terrible lockout and I think it's not the best thing for my back. After my first meet (I pulled 500 and missed 540 at knee height) I decided to change my style and try to deadlift with a more straigth back, lower hips and to push the floor with my legs as you and Richard have said. I did a Cat workout yesterday this way with 310lbs for 8 sets of 5 (20min) until my form break badly in the last set. I had a very strong lockout especially in the very first sets. But I think I cannot deadlift over 440lbs with this form. Do you think that I must give it a try and I will be better longterm or maybe I'm built to deadlift with a more rounded back? I'm also about to do more SLDL and romanian with as good form as I can.
You have to build your consistency and technique with the lighter weights….and master lighter weights…take small jumps up…..each week…start stupid light and ditch the clock.….if the first two weeks aren't perfect…you're wasting your time… you make up for the light weights being light by doing a shit ton of sets…. i.e.…for RUM…i haven't squatted in a long time…so I'm started low…mastering the weights on the way up….starting at 400 and keeping in mind my goal is to squat 750.
400x5x8sets
425x5x8 set
…
….
…500x5x8sets
525
550
575
…..
…
650
you get it… master the weights then move up..no rush…if i don't get my goal at RUM…i'll surpass it at the next.
In basketball, you start close to the net and work your way back.
Find me a good three point shooter who sucks at foul shots….open lay ups…you can't…. ..you get it?
Dominate…add weight….dominate…add weight…dominate…add weight..
How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?
Jay so happy to have met you and had you train at Skibas gym in Carteret nj. You fuckin COCK STRONG,INTELLIGENT AND
BUILT OUT OF STONE.....
GOTTA FIND SOME PICS OF U TO POST...
hENRI sKIBA
Thanks for your kindness Skiba. Both at your at your gym and in your kind words.
Hopefully, i'll make my way back there soon.
How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?
I enjoyed the deadlift and squat "Big on Basics". I picked up some good pointers for both of those lifts. I was wondering when will a bench video be coming out? That is my weakest of the 3.
I enjoyed the deadlift and squat "Big on Basics". I picked up some good pointers for both of those lifts. I was wondering when will a bench video be coming out? That is my weakest of the 3.
That is also my weakest brother.
I made a video with the boys in jersey. I am not sure when they will be posting it to the animal youtube channel though. I think that Dan and Gunz put some very insightful ones together. I liked their videos. Im also pretty sure that Hoornstra put one together as well.
How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?
Hey Jay, great lifts in the Cage on Sunday. I was meaning to ask you, but couldn't find you after...is there a reason why you warmed up with front squats before switching over to back squats for the heavier sets?
Hey Jay, great lifts in the Cage on Sunday. I was meaning to ask you, but couldn't find you after...is there a reason why you warmed up with front squats before switching over to back squats for the heavier sets?
I have always warmed up with front squats. I find that they groove my squat and force me to 'sit' properly. I warm up my quads better like this. I squat with a quad dominant style so it feel good for me.
How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?
Hey man,
I used to train 6 days a week. If my legs were healthier I would still as I prefer to squat twice a week. 1st session would be Front squats and/or CAT backsquats. 2nd session would be heavier w moderate volume back squats.
But since I've had to cutback on the squats per week…its been 1 for the last 8 months or so. this past two months i haven't been squatting at all.
anyway,
previous split was 6 days a week.
current split is 5
mon- bench press only (extremely high volume)
tues- shoulder and tricep pump
wed- stiff leg deads and tons of rowing
thurs- off
fri- bench press and light pump up shoulders and tris
sat- romanians and lots of rows
sunday -off
Im also taking it easy with this as my next comp isn't until Aug 31st.
How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?
Hey man,
I used to train 6 days a week. If my legs were healthier I would still as I prefer to squat twice a week. 1st session would be Front squats and/or CAT backsquats. 2nd session would be heavier w moderate volume back squats.
But since I've had to cutback on the squats per week…its been 1 for the last 8 months or so. this past two months i haven't been squatting at all.
anyway,
previous split was 6 days a week.
current split is 5
mon- bench press only (extremely high volume)
tues- shoulder and tricep pump
wed- stiff leg deads and tons of rowing
thurs- off
fri- bench press and light pump up shoulders and tris
sat- romanians and lots of rows
sunday -off
Im also taking it easy with this as my next comp isn't until Aug 31st.