any weightlifters?

J

jpars

NAXJA Forum User
Location
Portland OR
lifting for college football next year, have been moderately lifting for about 2 years but have never hit it this hard as the last 3 months.

i was wondering if there any serious lifters on naxja, what type of lift regiment your on, and if you supplement what your stack is?

ive been taking some of the bsn stuff- cellmass, nitrix, and the protein shake, and they are unbelievable. no placebo effect here. thinking about switching to cytogainer instead for the gainer though. took n0-xplode (like the rest of the world), but i lift late and the caffeine gets to my sleep. plus if i didnt drink anything less then the 120 oz of water a day id get the worst headaches ever, and that stuff kind of makes me think its going to give me cancer.

so anyone lift here?

ps 4 days till i can get my name in RED

(and unfortunately have to register for the draft)
 
Yeah, I like to lift hard.

First, as far as the supplements, save your money. The vast majority are useless; except if you have stock in teh company. I think the only major supplements that have goood double blind research behind them is protein, BCAA's (especially glutamine) a good liquid or soft multiple vitamin, creatine, and some mild support for tribulus. However, the later appears to have more effect on middle aged men and then it is minnimal.
If you do much reading, a basic supplement strategy is 1.5-2.0 gramns per lb. of body wheight a day coupled with 10 g of creatine and glutamine. The protein should be whey or egg; the others have a lower biological value.
Second, and more importantly, is exercise strategy. Most young bucks I train want to pop some magic potion and skimp on good lifting strategy. Simply put, lift hard, lift proper and lift smart. It is common klnowledge that muscles respond to intense stimulation and breakdown (lift hard). Of course, the muscle is most effectively worked and injuries are avoided with full range of motion and razor sharp form (lift proper). However, teh biggest mistake I see is people lifting too often or emphasizing one body part over another. I find my best results when I do a powerlifting routine and only work a muscle once a week with no more than four lifting days in one week (usually three) and always one day of rest between lifting days.
Since you are young, if you build a good base around compund exercises, you will be years ahead of others in no time. Do your squats, your deadlifts, bench press (incline & flat). Let those be the core of your routine and a couple of finshing exercises for biceps, tris, lats, calves and abdominals.
Ciao,
BSD
 
i've been lifting seriously for about 5 years. i've packed on about 50lbs of muscle with a body fat percentage of 6.7%. i could go on and on about routines, supplements and what not...but i don't want to type that much. if you want to know more about specifics, just pm me.

-b
 
I used to lift religiously for many years.
The best advice I can give is to buy the magazines, try the routines and supplement like the pros and stick with what works for you.
Muscles love a good shock to the system.
Sleep is your friend.
Stay natural.

BSD also gave some great advice, like what I would give if I hadn't been out of the loop for so long.
 
You're best friend is consistancy. The best routine will do nothing for you so long as you don't follow it. You must stick to it religiously.

As far as supplements go... Save you're money. As long as you're diet is spot on you shoulden't need more than protien shakes. Keep you're protien intake to ~1g per 1lb of you're body weight.
 
So what would you guys suggest to just stay fit?

I'm about 180 at 6'2" as a 19 year old however I don't get too much exercise I'll admit. Used to do track but that ended with high school.

I have a weight bench and whatnot and I don't care to get ripped or anything just feel healthier and get toned.

Any routines or something that could help me out?
 
as far as routine

each muscle once a week doesnt work for me, never has probably never will. doesnt get me bigger and i see no gains. im trying to pack it on.
almost all power- very little bs lifts.

my routine is semi-loosely as follows

lift about 5-6 days a week, but dont really go by weeks. 5-6 days till im toast, take about 2 days off, which ends up being 3 days off my power lifts because the last day generaly isnt the power.

day 1 power

chest- flat bench 5-6 sets (1 warm up set) incline bench 3 sets (varied with incline dumbells)
4-5 sets squat (1 warm up set)
3 sets leg press
either calve raises with dumbells or weighted lunges, vary


day 2

seated shoulder pess 3 sets
standing shoulder press 3 sets
dumbell shrugs 3 sets
lat pulldowns 2-3 sets
seated weighted row 3 sets
pull ups (can only do about 5)
arms- tri pushdowns, tri stuff with dumbells
curls

day 3

same as day 1 power

day 4

same as day 2 shoulders back arm

day 5

same as day 1

day 6 same as day 2


this is loose, i take days off when i need to for good recovery and i am seeing huge gains from this program.
i am going and have been starting to incorportate cleans into it, what lifts should they take the place of?

my coaches at college next year told me no deadlifts, they hate them and i wont do 1 during my time there
"when was the last time you bent over and picked up 600 pounds on a football field?"



as far as diet

i am eating basically 3.5 solid, huge meals a day. 2 900ish calorie 60g proteinish shakes, one in morning one 45 minutes after i lift. sandwiches, protein bars, anything and everything etc in between, if its not bolted down im eating it. i eat like an ox. i dont think anything is lacking here.

supplements

im taking cellmass (creatine estyl ether), nitrix, and a shake( might switch to cytogainer), and a multivitamin.
over past 2 years when i have had lifting spurts ive experimented with various creatine monohydrates- did nothing for me. they never worked. cellmass has worked for me- i can feel it and see it. its unbeleivable. im sold on all the bsn stuff- it works, end of story. my policy is if you even have to wonder if somethings working, dont spend the cash. although spendy, i can feel this stuff. at the end of a workout i feel like its time to redo the first excersise i did that day- recovery is insane.

and i have been very vigilant on supplementing lifting with supplemtents, not supplementing your supplements with lifting, some poeple are way to into this stuff and lose sight of what they are doing in the first place.
(think about it)


this regiment has been working extremely well for me. i was about 235 in season- since then i feel like ive lost fat (at least DEFINATELY replaced fat with muscle) and right now im weighing about 250-255. i have not gained 20 pounds of muscle dont get me wrong. but it is working, im packing it on.


as for specific goals
going into this i wanted to get up to pumping out 185 12 times on the flat bench and squatting 335 12 times.
reached those about 4 weeks ago.

right now repping with 205 on the flat bench, can do it 9.99 times fully rested, then goes downt o about 8, then 6. now repping with 355 on the squat. new goals are 225 10 times on the bench before i leave for camp and rep 385 10 times on the squat before camp. (august 12th i think)


SORRY ABOU TTHE LONG POST
but any advice would be great....
mostly not looking for advice but a critque of my regiment...
one thing i know i need to do is start adding cleans in..im working on it

thanks
 
wheres big-g when we need him
 
jpars said:
as far as routine

each muscle once a week doesnt work for me, never has probably never will. doesnt get me bigger and i see no gains. im trying to pack it on.
almost all power- very little bs lifts.
Click to expand...

no offense, but you are not completely fatiguing your muscles then. for the longest time i thought the same thing as you...but when builders say one muscle group a day, you really have to work that group out!
 
No offense, but your lifting, nutritional and supplement routine have a lot of holes.
First, you are liting too much. The fact that you can lift the same body part within three days says you are not working hard enough. You should be sore for at least 2-3 days. If you are lifting while still sore, very stupid move. Kift hard and then let your body rest. Heck even the juice monkeys on gear at most do a 4 day split routine and then they are able to do it effectively only because of the unnatural amounts of HGH, insulin, and test. in their bodies.
Second, to gain muscle mass, you do not need to so many calories. Depnding on the caloric value of the supplements you listed, I would not be surprised if you are close to 3500 calories a day. Long and short of it, what your body does not use to build it turns to fat. YOu only need to increase your caloric intake a slight to moderate amount. No offense, but no way to stay at anything close to 14% with a caloric excess.
Third, no soft way to put it, your coach is full of crap on the deadlift. Aside from squats, there is no other exercise that stimulates a natural anabolic response than deadlifts. I never said to pick up 600 lbs. If you use correct form, you can get an excellent workout with 1/3 that whight. If done correctly, the deadlift will work every muscle except pectorals, medial and anterior delts, triceps, and biceps/brachialis. If his concern is that it is an exercise that requires good form, then I agree with that concern. However, the squat requires just as much attnetion to form but he does not tell you avoid it?
Third, its your money, spend it how you want. However, if you want good scientific research on nutrional and supplement strategies, spend some time reading the works of either John Ivy (PhD and chair of Kinesiology dept at U of T) or Robert Portman (PhD and researcher for some pharmicutical company). Both of them focus their work and are teh recognized leaders in nutriton and supplementation in teh area of strength training.
BSD
 
http://www.jopp.us/ Get a subscription to this site, it is full of great information. It is scientifically based, so it's not just somebody's opinion. Tell your coaches to get a subscription, too.

Supplements are a waste of money. Protein, creatine, vitamins. That's all you need.

Seems your reps are a bit high on some things. For power and strength why go over 5 - 6 reps?
 
Thanks for the input.
I don't know about the whole 3 days a week on the power lift things- as for intensity I lift every set except squats (for saftey reasons, dont always have a spotter) to complete failure.....and i am only kind of sore the next day, which is an off day, and feel totally refreshed the day after that, and that recovery has started since taking cellmass. At the end of one of my 5 day lifting periods im toast and the 2-3 days off completely refresh me.
I am not arguing as to whether I am lifting too much- i asked for input so im taking it. But shouldnt i not be seeing gains like this if im lifting too much? If overtraining is as prevelant and as negative as they say why am i reaching my goals and its working for me REALLY well?

as far as calories, i am not slim and toned, i play right tackle, and almost 100% of what i have read and poeple have told me has said if you are trying to gain mass, eat , eat, eat , eat and eat some more. I am not getting fatter.

BSD said:
If his concern is that it is an exercise that requires good form, then I agree with that concern. However, the squat requires just as much attnetion to form but he does not tell you avoid it?
Click to expand...

its not as much concern as they think you could spend time much more efficently with presses and such. they are big on "functional lifting" - lifting that applies to the field more then anything

RockTracXJ said:
Seems your reps are a bit high on some things. For power and strength why go over 5 - 6 reps?
Click to expand...

everything i do is 6-7 reps. i was just stating how id reached my goal and could now pump some thigns out 10+. a good rule as far as increasing weight that i was taught and has been working is get a weight you can pump barely 6 times, sets of those until you can do 10. once you can do 10, up the weight to something that puts you back at 6.
 
The first level in getting strong is actually doing something. Gains can be made by working hard and following a program, even a bad program. Eventually, the gains will slow, or stop and you'll have to start thinking about how to overcome the plateaus. This is when nutrition and a good program become more important.

Be wary of the 'big guy' advice. Yes, there is probably some meat-head in the gym who can tell you all the best workouts and supplements that he just heard from some other meat-head and so the bad advice continues. There is good scientific information out there for those who want to take the time to read and process it. JOPP is a good resource for that info.

A couple of years ago the USOC put out a small book/guide (not sure what to call it) on supplementation for athletes. You should see if you can track a copy of that down and read that. I'll see if I can find the name of it or a link or something.
 
I'm not too into the supplements. I basically take a creatine with glutamine in it (cellmas), a protein shake (truemass), multivitamin, and the only thing questionable i take is nitrix.
 
alright- sorry to bring this thread back up but i need more advice. i changed my routine around based on some input from 24 hour fitness trainers and this board. I didnt totally agree with you guys- but i have moved to allowing 2-3 days between every group and power lifts. this has been good for me (i think). I brought it up for another question.

I have been lifting hard for 4 months now. I have gained probably 10 pounds of muscle (I think.) I am kind of tired- just in general. I am thinking of for 1.5 - 2 weeks cylcing off all outside supplements- no creatine no nothing, maybe protein. Lifting 13-15 reps every lift, same lift program, running every day to hopefully lose maybe 3-4 pounds of fat, and at the end of the 2 weeks, going straight back to the beef up program 4 meals a day 6-9 rep everything get back on supplements etc.

I just feel like i should cycle off for a few weeks give the muscles a break, lose a little fat. any thoughts?

will this put a huge halt to my gains when i get back on the heavy program?

thanks
 
Dude, I would say far what you're asking. Cardio 5 days a week. Jog 2 miles every day, great for fat burn. As you get faster the time on the tread will lessen. Not nessacarily a good thing. Maybe try 20 minutes a day.

As far as putting on mass... Whatever your max is in Whatever area go 25-35 lbs. below that and kill it. Do 3-4 sets of however many reps you can do. You HAVE to let your body know who's boss. I know Youwon't be able to do as many reps but, you will show gains. You must hurt each muscle group you work every time you work it. You need your rest dude. Muscle recovery time is one thing, but remember... The body fuels the mind.

Lifting in repetition builds definition. Lifting the most you can a few times with a few sets, will turn you into the T-rex you deserve to be.
 
kinda dont get what you were saying about the cardio in relation to what iw as asking.......

my question was would it be good for my body to take a break from the heavy sets and go to a lighter weight/more reps for 2 weeks.

and would it be good to cycle off the creatine and everything for 2 weeks.

i plan on killing it with the lighter weight yes. i am a burly guy- not fat at all but not gonna have veins popping out the wazoo, but i was just thinking maybe giving my body a rest from the 6 rep heavy lifting and running a bit would be good.

in about a month i will start running hardcore for football

thanks


edit: just reread your post. yes, that is what i am doing right now. I try to destroy high weight low rep, usually 6 or 7 reps. i do show my body whos boss. as far as showing your body whos boss- its hard for me to get TRULY sore anymore- ive been lifting for 4 months and the creatine/glutamine/protein regiment im on recovers me ridiculously well. even if i go 4 rep sets until im absolutely positively toast- im nowhere near moderately to extremely sore the next day.
 
Last edited:
jpars said:
kinda dont get what you were saying about the cardio in relation to what iw as asking.......

my question was would it be good for my body to take a break from the heavy sets and go to a lighter weight/more reps for 2 weeks.

and would it be good to cycle off the creatine and everything for 2 weeks.

i plan on killing it with the lighter weight yes. i am a burly guy- not fat at all but not gonna have veins popping out the wazoo, but i was just thinking maybe giving my body a rest from the 6 rep heavy lifting and running a bit would be good.

in about a month i will start running hardcore for football

thanks
Click to expand...

Well, you mentioned losing some fat that's why I suggested cardio.

I don't think you should lay off heavy lifting, just not so much per week. Work hard at the gym still and I wouldn't lay off the creatine either. Or the protien.

You know your body has to build up the creatine and have it avaiable. If you lay off it, you will have to build it back up.

I'm not a pro man. Just trying to help with the stuff I know works. You have to rest yourself though. Remember that.
 
You must log in or register to reply here.

Similar threads

V
legalize it?
5 6 7
Replies
120
Views
6K
JNickel101
JNickel101
d10shun
Pat Robertson @ God's gym
2
Replies
23
Views
675
Ramsey
Ramsey
Back
Top