bighulksmash
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HEY guys iam enjoying my PL program but i want to cruise to another level of the game . Not necessarily record breaking but personal record breaking. Any ideas to pass these old records and hit some new PR's ???
This is a good option^ Napalm is the manHulk, look into 10/20/life. I swear by this program. It is customizable to pretty much anything you want to do. Put 28 lbs on my bench in 10 weeks heading into APF Nationals this year. Follow Brian on fb. He's always putting up articles on how to customize it...
Usually i aim for sets of 5 at my 1rm then next lift day at 10lbs but iam stuck at a certain number.Idk what you've done, but I see a lot of powerlifters neglect volume. That is, do a 2 day split three times a week, and hit 10 sets of 6-10 reps on squats for example (this if just an example)
Nice as long as the dog crap dont stick to ya shoex3 on the 10/20/Life... Heard nothing but good things.
I haven't ran it as my current program is working just fine. It's a Mix of 531, but I Cube it and I have a few rest/pause sets every week. So it's a bastard child of 531, The Cube Method and DoggCrapp..lol
I liked 521, but my 1 week was taxing. So I adapted the Cube Method. Which I didn't like most of it. I did like how it rotated heavy days. DC was one of my first real programs I did back in 2001 that I actually made real progress with. I use the rest/pause sets for many of my accessory lifts.
Im lookin for as much power as i can get and as massive arms as i can get.Hulk, look into 10/20/life. I swear by this program. It is customizable to pretty much anything you want to do. Put 28 lbs on my bench in 10 weeks heading into APF Nationals this year. Follow Brian on fb. He's always putting up articles on how to customize it...
Sets of 5 at your 1RM? Is that really your 1RM then? There needs to be some form of periodization. Varying volume and subaximal weight goes a long ways with building strength.Usually i aim for sets of 5 at my 1rm then next lift day at 10lbs but iam stuck at a certain number.
You can get massive arms off of any PL programIm lookin for as much power as i can get and as massive arms as i can get.
Thats how i got 24 in biceps .You can get massive arms off of any PL program
Persay my deadlift is 300 1rm i do it 5x rest in between 30 seconds .before work out i like a shake and after workout its meat and carbs with a big glass of milkSets of 5 at your 1RM? Is that really your 1RM then? There needs to be some form of periodization. Varying volume and subaximal weight goes a long ways with building strength.
If you can do your 1RM for sets of 5, that's not your 1RM. That's what I'm getting at.Persay my deadlift is 300 1rm i do it 5x rest in between 30 seconds .before work out i like a shake and after workout its meat and carbs with a big glass of milk
Well you brought up wanting a program to give you big arms. I guess you already knowThats how i got 24 in biceps .
U mind if I screen shot this ?A lot of PL programs don't do to much Arm work. For me my best growth for arms is to hit Biceps and Triceps in the Same session and Super Set them. Cram as much blood into them to stretch the fascia out.
1.Warm up
2. Super set a Rest Pause of Preacher Curls and Close Grip.
4 sets with a Total rep range of 18-20.. you have to be quick.. NO REST....Skip the Static Hold
3. Super Set 7x12 on Straight Bar Cable Curls and Rope Pressdowns Do these like FST-7 does.. Keep dropping the Weights to keep the 12 rep range.
3. Either Rev. Curls or Hammer Curls.. to finish off the Biceps and hit the Forearms
Super Set Diamond Push ups or Dips.
4. 4x25 Wrist Curls
Done..Arms should be toasted, but MASSIVE....
I was doing push ups pull ups to warm up then id be the ass hole that threw on every plate and needed a pick up to get it off the bar just to get 2 solid reps ... so glad those days are over. Now its a little more calculated.Well you brought up wanting a program to give you big arms. I guess you already know
Another thing i loved was the alow negative reps... on the Preacher curls people would think i was doing it to be a jerk n waste time . I just wantes the most muscle for my moneyA lot of PL programs don't do to much Arm work. For me my best growth for arms is to hit Biceps and Triceps in the Same session and Super Set them. Cram as much blood into them to stretch the fascia out.
1.Warm up
2. Super set a Rest Pause of Preacher Curls and Close Grip.
4 sets with a Total rep range of 18-20.. you have to be quick.. NO REST....Skip the Static Hold
3. Super Set 7x12 on Straight Bar Cable Curls and Rope Pressdowns Do these like FST-7 does.. Keep dropping the Weights to keep the 12 rep range.
3. Either Rev. Curls or Hammer Curls.. to finish off the Biceps and hit the Forearms
Super Set Diamond Push ups or Dips.
4. 4x25 Wrist Curls
Done..Arms should be toasted, but MASSIVE....
If you do this along with a PL program. Make sure to do it on your Light week and not around your Bench Day.
Not that i know but iam looking for more ideas to incorporate. This is def the thread i wanted to find.Well you brought up wanting a program to give you big arms. I guess you already know
Course not... I edit it a little...U mind if I screen shot this ?
Iam and not ashamed at allWith a 300lb DL.. your still kind of a beginner stages. I would do 531 and on your Shoulder Press. Add a Super set of Biceps and Triceps in there.
There is an APP called BIG Lifts that will calculate all your 531 Numbers for you. It's simple and Cheap. Well worth it. The Basics for 531 are simple to follow and not complex. Don't deload at the 4th week. Deload at 8 weeks.
You shouldn't be ashamed...:biggthumpup:Iam and not ashamed at all
2-5RM's play a roll in it too...and choosing a lift variant that addresses an individual weakness in a lift.Im in a similar boat moving from Greyskull, which is a progression with 5 reps in the big 3 to some Westside stuff. While Westside is pretty controversial, its centered around taking one of the big 3's and doing 1 rep max variations of it. Think 1rep max sumo deadlift on matts or box squat with bands. The idea is i you have all these pr's for random **** like box squats, deadlifts off pegs, etc, if you're constantly setting new pr's in variations then when you finally do a straight up squat, deadlift, or bench in competition, theres no way you don't pr.