Damn Bodybuilding.. I just tore my Miniscus..

[The Green GT]

My dad ripped his ******* while squatting 400 lbs once...

He had just had a hemmroid sergically removed about 1 month earlier.

 

[turbogt]

Maybe your problem is that you're going balls to the wall 5 times a week. Try just doing it 3 times a week and do cycles where you have hard weeks and backoff weeks. I suspect that you are not giving your muscles enough time to recover, hence you aren't getting anywhere.

And about squats, I agree that you shouldn't just stop at parallel, you go as low as you can go. I was a competitive weightlifter for 7 years, and I only once hurt myself the entire time (elbow)

I agree 100% Doing bench 5 times a week isn't going to allow you to build very much muscle.. Weird saying it but you kind of have to surprise your muscles by changing things up and definately give them time to recover,

 

[MustangGT95]

I do not bench 5 times a week. Mondays I do chest, tuesdays back, wednesdays biceps, thursdays shoulders, and fridays I do legs.

I was thinking about cutting it back to 3 days a week. But it will be hard to squeeze it in I think.

 

[turbogt]

I do not bench 5 times a week. Mondays I do chest, tuesdays back, wednesdays biceps, thursdays shoulders, and fridays I do legs.

I was thinking about cutting it back to 3 days a week. But it will be hard to squeeze it in I think.

Sorry, My bad...
Anyhow, when we really want to focus on something, we work it hard every 3rd day. We go 7 days a week: 6 weight training with limited cardio and 1 hard day of cardio.

 

[MustangGT95]

So far everyone locally I have talked to said my routine isn't bad. However I think I need to alternate weeks going heavy vs. light. Been taking some advice from power lifters recently. Their advice is always go heavy and very low reps.

I'm gonna try it for a few weeks and see how it does.

 

[turbogt]

Like I said, we change things around pretty often.. I have gotten over a few plateaus by using a reverse pyramid ( starting heaviest first and going lighter)...

Not sure if it is BS or not, but I have read that the first set that you do accounts for 85% of muscle tear or growth for that workout..Therefore, starting heavy first helps you gain faster..But, a reverse pyramid is not something that some joe off the street should start with, otherwise you hurt things, but if you have been in a program for a while, it might be a good thing to try.

 

[MustangGT95]

Sounds logical. I don't think starting with your max would be a good idea but doing something you can do 4-5 reps of would probably be fine.

I have been working out hard for the past 7 months solid so I may try that just to mix it up.

 

[turbogt]

Sounds logical. I don't think starting with your max would be a good idea but doing something you can do 4-5 reps of would probably be fine.

I have been working out hard for the past 7 months solid so I may try that just to mix it up.

You don't start with max, but about 80% of, or you will get hurt..
What I have found in general is certain methods work for some people and not for others... I just listened to what everyone else was doing and combined certain factors to build a program that works for me.. My Bench is only 310, but I have never really been good at bench.

I am 6' and weigh 215 by the way.

 

[Black95GTS]

You don't start with max, but about 80% of, or you will get hurt..
What I have found in general is certain methods work for some people and not for others... I just listened to what everyone else was doing and combined certain factors to build a program that works for me.. My Bench is only 310, but I have never really been good at bench.

I am 6' and weigh 215 by the way.

Say 310 is your known max bench. This is how you should approach it on max effort day:

2 x 45
4 x 95
5 x 145
5 x 195
5 x 225
5 x 245
3 x 265
1 x 285
1 x 310
1 x 320

By the way, you have 310 as your max bench?

4 45s = 225
2 25s = 275
2 10s = 295
2 5s = 305
2 2.5s= 310

I'd get more of a workout loading plates then I would actually benching! Next time just throw 6 45s on, its only 5 more pounds and 6 plates less! And you avoid asking your spotter "Hey toss me those 2.5s, I'm going for max bench"

Adam

 

[onebad95]

I actually hate to bench, probably because it is my worst power movement. I prefer to do dumbell bench presses. As I have gone up in weight there, I have noticed my bench has increased as well. I currently have done dumbell's 115/5 reps, 115/5 reps, 115/4 reps, 105/7 reps, 105/7 reps.

I have been trying to do the ol' 5x5 routine for Squats, deadlifts and Dumbell bench. This will increase your power and size.

You do have to remember not to overtrain a particular body part. For example, I only do 3 exercises for a total of 13 sets for chest. I do go as heavy as possible in each exercise.

I just hit a personal best monday night in deadlifts. I did 475 for 1 rep my last set. This was after doing 315/8 reps, 405/5 reps, 425/5 reps, 445/3 reps, 475/1. My goal is to hit 500.

I have received a lot of help from Mansonozz and yellow95cobra as far as setting up a routine. I have only been back in the gym for 5 months after a 12 year lay off. I was tired of being fat and lazy. LOL...

 

[95opal]

I feel your pain, I tore my miniscus, ACL and MCL, recovery and rehab blow. Took a few months to get back on my feet. If its just a miniscus tear its not to bad, they will just scope it and youll be back on your feet in no time. The ACL repair takes time to recover. Best of luck

 

[Unbrdld07]

 

[turbogt]

of what?

 

[Nik_95Cobra]

of what?

I think he wants to see what's pushing those 400+ pound squats.

 

[turbogt]

ahh ok.. I'll find some.

 

[turbogt]

Here's a cell phone pic..
View attachment 411934

 

[parchisi]

Here's a few pics from the good ole days.

140 kg Clean and Jerk
View attachment 411928

110 kg ******
View attachment 411930

 

[Unbrdld07]

Cool! Thanks. Do you compete? Local or national?

 

[Nik_95Cobra]

Some big dudes in here!

After a bulk

Next to my 185 pound dad

Needed better lighting here

On a cut right now though...

 

[parchisi]

Cool! Thanks. Do you compete? Local or national?

I dont' compete anymore. I "retired" The top picture was at Junior Nationals in L.A. where I got the bronze, and the bottom one was at a local meet in Seattle.