booneman77
Legend
Got anymore "pro tip" workouts for shoulders or back?
Dave's Newest bulk into cut for show. AAS, SLIN and GH
- Thread starter DangerDave
- Start date
DangerDave
Well-known member
Yep... LIFT!
Seriously tho I got some for you tomorrow *edit* what part of your back are you trying to improve? Does it lack thickness or width? Upper? Lower? What would help honestly is this... If I did it like a coach would. You be my example to the rest of the thread. You post 3 pics. Front lat spread, double back bicep and rear lat spread. I look at em, analyze (explain it) and build a routine developed to bring up weak points and improve strong points. Explain how I do it and teach it so everyone can do it. After a few weeks we do a progress checkin and see how it goes. Watcha say? If you don't want maybe someone else?
1ifeblood
Well-known member
Focus on skin splitting pumps man. I won't go all scientific but massive lactic acid build up (from huge pumps) signal the brain for a massive GH pulse. This is a huge reason for growth. The stretch between sets upregulates IGF-1 receptors. GH pulse+Calories (insulin spike post workout)= massive IGF levels. That's absorbed by those receptors you just upregulated. The result? Growth
After I've demolished a muscle group...I take a light weight and start pumping the **** out of it as fast as I can until I can't go anymore. Usually hitting around 50 reps, just to get as much lactic acid build up as possible.
DangerDave
Well-known member
Awesome that's huge man. Gotta stretch the hell out if it and upregulate the receptors. The stretching will also allow more blood flow so nutrients can be carried in and out. As the fascia stretches around the muscle it allows for more expansion of the cells and room for growth. It's like a balloon. After it's blown up you let the air out. If you keep repeating that it gets easier to inflate each time.
booneman77
Legend
Yep... LIFT!
Hell ya I will. I'll get some pics up tomorrow morning before I hit my big pull day. I feel I need work on upper back / rear delts and overall width.
DangerDave
Well-known member
Cool man. Get em up and I will throw a quick critique then we delve into weak point training while building overall mass.
1ifeblood
Well-known member
I'm definitely in to see this!
DangerDave
Well-known member
Morning mutha fukers! Let's get some discussion on building size started. It's my off day and food prep is done. I got nothing to do but relax and hit a cardio session. Get me rolling.. I been ready a bunch of books now get me thinking and talking...
mountainman33
Well-known member
What's on your mind.
hurdlemaker
Well-known member
muscles!
DangerDave
Well-known member
Bitches... Bodybuilding, sex, heavy weight, sex, steroids, sex, food, bodybuilding, steroids, food, sleep. Then my 45 second thought process starts over....
DangerDave
Well-known member
Honestly been thinking of the bodies natural pulses of insulin and IGF. How they are triggered, utilized and how to produce the largest most productive pulses beneficial to muscle growth. Better understanding of the natural production leads to better utilization of an exogenous source
mountainman33
Well-known member
Sounds kinky.
1ifeblood
Well-known member
Oh HELLZ yeah!
kenpoengineer
Well-known member
Haven't been on here for 5 days and just caught up. Dave, very impressive pics of your physique. Hard work has paid off! Be proud!!
mountainman33
Well-known member
Ok, now with those natural pulses you have to try and balance with gh pulses. Well not you so much, but I know I try to manipulate those as much as possible. Especially with my night time nutrition.
Hyde
Legend
Synthol is certainly an interesting topic to me, & definitely an important consideration for a serious bodybuilder. From my really limited understanding, it's quite expensive, hurts like a b*tch, & is a painstaking process that makes the frequency of pinning GH & peps look like child's play. You've got like 6 injections just to do bis/tris.
Also, thoughts on statements like this from Rich Piana (guy hardcore believes his 12 yrs of GH is what distended his gut, & why he ceased using it):
[video=youtube;rLphBPBTbMk]https://www.youtube.com/watch?v=rLphBPBTbMk[/video]
And last, do you ever wish there were certain compounds more available? Bolasterone, for example. Sounds like it was some pretty fire stuff, & I've always been interested in it but sounds like it fell off the face of the earth. Tren Hex might be more pertinent to you.
Also, thoughts on statements like this from Rich Piana (guy hardcore believes his 12 yrs of GH is what distended his gut, & why he ceased using it):
[video=youtube;rLphBPBTbMk]https://www.youtube.com/watch?v=rLphBPBTbMk[/video]
And last, do you ever wish there were certain compounds more available? Bolasterone, for example. Sounds like it was some pretty fire stuff, & I've always been interested in it but sounds like it fell off the face of the earth. Tren Hex might be more pertinent to you.
DangerDave
Well-known member
Well IGF-1 levels increase with GH pulses. IGF-1 binds to your insulin binding receptors IGFRs and upregulates your sensitivity for absorbing nutrients into the muscle for recovery. So you would want high levels of insulin followed by a GH pulse to create a high level of IGF-1 circulation. The big question is when after this happens is the best time to bring in IGF-1 LR3 to keep the process going.
superbeast668
Well-known member
Mmmmmmmm halo. That made my penis move from the 6:00 to 12:00 position.
booneman77
Legend
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Current stats: 5'10"@185lb
These are from this morning. No food or anything. And in my 52 degree house so excuse any diamond cutter nipples ha (my heater went out last night). Critique away bros
Current stats: 5'10"@185lb
These are from this morning. No food or anything. And in my 52 degree house so excuse any diamond cutter nipples ha (my heater went out last night). Critique away bros
mountainman33
Well-known member
Hmmmm, those look a little different than the pics from the shred stack give away. Me thinks I've been had!
mountainman33
Well-known member
But they can't co exist in our system, so how do I capitalize when I'm not pinning?
mountainman33
Well-known member
About to go hurt myself on leg day a la Dave style. You've certainly lit a fire under my ass.
aceroni
Well-known member
You need more width for sure. And your spinal erectors are lacking.
(not being negative just constructive criticism)
Rows rows rows for width.
Deadlift, hyper extension, good morning for the erectors
hurdlemaker
Well-known member
Also pulldowns for back width and side laterals to smack more meat onto the deltoids (as long as we're talking width)
Hyde
Legend
Widegrip pullups/downs really have spread me out. To the point that the other day I realized my back now needs more thickness to catch up. It's not bad, but it could be better, & I'm def wider than thicker.
Anything you do to build those erectors will also put some meat on your glutes & usually your hams, so that's a bonus too. My erectors & glutes are badass (compared to most everything else on my body).
If you need width AND erectors, consider snatch-grip rackpulls from a low height. You'll need straps as it's double-overhand only.
Anything you do to build those erectors will also put some meat on your glutes & usually your hams, so that's a bonus too. My erectors & glutes are badass (compared to most everything else on my body).
If you need width AND erectors, consider snatch-grip rackpulls from a low height. You'll need straps as it's double-overhand only.
DangerDave
Well-known member
Cool man. I am bout to hit 2nd round of cardio and will post up how I would go about building on your foundation. Anyone can throw a bunch of exercises out to do but what fukin good is that? You need to attack the task in a structured methodical way or imbalances will develop. You have a great start from what I see. Your inner back is already thick from obvious heavy lifting, your traps are built evenly side to side. Your deltoids in the rear double have the horseshoe shape and separation from traps. It's overall even without imbalances just lacking overall size. But that can be fixed with simple hard work and proper movements.
More to come later I just need to know your workout split.
booneman77
Legend
First off thanks to all of you guys for the critiques. I'm the kind of guy that responds more to the "you cant" "you're not" etc type criticism so feel free to totally blast away. It'll only make me come back better and stronger just to prove it wrong.
Split as of the beginning of last week is:
Mon- light volume push (chest focus)
Tues- off
Wed- light volume legs (ham focus)
Thurs- light volume pull (rack pulls)
Fri- high volume push (shoulder focus)
Sat- high volume legs (quad focus)
Sun- high volume pull (deadlifts)
The reason for this is I have more time on the weekends so longer harder sessions and more food.
EatMoar
Well-known member
YOULL NEVER BE BIG YOULL NEVER LOOK GOOD, YOU LOOK LIKE SHIZZZZZ ON PIZZZ WITH SALAD SON!!
DangerDave
Well-known member
Great. I'm working a few things now and will have them up tomorrow for you. It will be a bodybuilding routine designed to build width while building overall size so that you grow proportionately.
EatMoar
Well-known member
How do you formulate such a routine? Do you look at where people are lacking and add in exercises to make up for it?
NattyForLife
Well-known member
DangerDave
Well-known member
Yes and no. There is so much that goes into it but you need to consider for example how much bicep activation you get in a back routine. Will they tire out before your back is worked completely? Will your arm routine plus work they get on back day result in faster growth than triceps? Or will you over stimulate one head of the bicep over the other? Will back day, shoulder day, chest day and arms day result in over development or overtraining of the rear deltoid? Will chest, shoulder and arm movements result in a faster growing front deltoid and leave a lacking medial and rear? Are your chest movements tiring your triceps making your following shoulder day not productive or vice versa?
You need to think of each muscle and have them grow equally or you will look out of proportion or have imbalances that can cause injuries. Each muscle has a function and a training threshold it can withstand. Eventually to much is too much and you could rob yourself of growth.
NattyForLife
Well-known member
Speaking of the bicep heads; which way do you target the outer head? Long head!?
hardwork25
Well-known member
And this is why I'll be hiring a professional at the end of this month....
I think I have a solid foundation especially as an ex college athlete, but no where near on the level that you are currently Dave.
This kind of knowledge in my opinion is more valuable that almost anything else.
DangerDave
Well-known member
Straight BB curls are a favorite. A wide grip period is a good choice on any bb curl. It's hard to target just 1 head specifically. Here's some exercises that put more emphasis on them
Straight BB curl
DB curl starting knuckles out twisted to Palm up
Wide grip preacher curl
Straight bar cable curls
booneman77
Legend
Can't wait. I smashed my back today for an hr and 45 min in prep for the madness to come.
DangerDave
Well-known member
That's what I pay a coach for. Not to teach me but to cut my learning curve. Instead if figuring what works he knows and has me do it. Constantly improving my routine and diet into a constant progression. What you put in is what you get with a coach tho. It's my job to stick to routine, diet and lift properly. He doesn't teach that. You need a foundation and the knowledge of HOW to lift that is the most important. I think you will like it man. It's a huge step in taking a physique to a new level. Most people need a trainer not a coach.
hardwork25
Well-known member
Like all things in life, what you put in is what you get out. For me the hard work is the easy part. I've worked hard at everything in my life. Had too.
But at this point I need an unbiased eye, and someone that is on a different level than I am. Someone that can help me reach my goals.
mountainman33
Well-known member
I thought it was the other way around. Close for outer, wide for inner.
booneman77
Legend
Nope, just been awhile since then and I've been cutting with great success! Prob gonna start up that stack here in a week or so with some added Ephedra. Gonna be my first ECY stack + the reduce xt. should be a good time.
I just wanna get my diaet dialed in again as i'm trying out a CBL style. So far I like the style but haven't felt great about the results. Gonna give it a couple weeks before I decide to keep/ditch it.
mountainman33
Well-known member
I know, I was just kidding.
DangerDave
Well-known member
Well it depends on elbow placement and stretch. The fuller the stretch the outer is engaged short stretch keeps tension on the inner head. I wasn't really awake last night when I typed that because I left out 2 of the best exercises for outer head development lol.
Reverse BB curls (reverse cable too)
Seated incline db curls
hurdlemaker
Well-known member
How about standing overhead cable curls and incline db curls?!
1ifeblood
Well-known member
Hey DD...just wanted to let you know that my leg day today was ruthless! The whole time I was pushing out another rep I heard your voice in my head saying "KILL that shît!" (Don't ask how I do that without ever having heard your voice lol). Especially on the final 50 rep blow out sets. Anyway...thanks for that!
