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Powerlifting & Strength The strongest of the strong discussing strength techniques and powerlifting tips. If you want strength over size, this forum is for you.

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Default 03-08-2006, 07:33 AM



Hello everyone, to get you started I'll tell you a little about myself. I'm 5'8, 140lbs. I'm 21 years old.I've got some tone but nothing impressive. I'm in the US Army, been to Iraq, did that whole thing. I'm pretty happy with my life except for one thing. I want to be STRONGER and I'll do whatever it takes. The only thing is....I have NO CLUE where or how to start. I can do a military PT test with ease...that's a joke. What i want is strength. I dont necessarily want to be a lot bigger, but I want to be a lot stronger. If that requires me getting a lot bigger then I'll do it.


What i need is someone willing to "take me under their wing" so to speak. Maybe write me some kind of workout plan, tell me what supplements I need to take, what lifts to do and how to do them, what I need to eat, how much sleep I need. I'm a total dumbass when it comes to this.


If anyone is willing to help me it'd be GREATLY appreciated. Heck, i'd even take before and after photos for you to show off


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Default 03-08-2006, 01:04 PM



MP,


I was a 95B myself....


Anyway, the fact that you will do whatever it takes to get strong is good and bad. It's good because to do it right you have to bust your ass - and take the good days with the bad days. Okay - so if you decide you want to take roids (doing whatever it takes) - you are on your own - REAL strength records come from PEOPLE not BOTTLES.


Okay with the preliminary crap out of the way - I would suggest you take no other supplements right now other than creatine and protein. I would suggest Optimum Nutritions Gold whey or pro complex. As far as creatine goes - there is a $hitload of info in the supplements section about various types and manufacturers of creatine - just take one. Regardless of where your protein comes from - you need to get 1 - 1.5g of protein per pound of body weight in order to grow (and to feed muscles that are getting stronger). This is all you will need to take for a while - until you start hitting a plateau in your training. Then you can start to think of other supplements. You will want to eat 4-5 smaller meals a day instead of 3 huge ones. This will help spread you protein consumption over a longer period of time.


Okay - I would start off by doing a push pull routine (that's just me) which means: Chest and triceps on Monday, Back and bi's Wednesday, Legs and shoulders on Friday. Strength comes by pushing your body to the limits in one-time all or nothing explosive moves. To train for this - you need to limit you reps per set to NO MORE THAN 5 REPS per set, no more than three exercises per single muscle (know your anatomy - i.e. there are three heads to the calf muscle - work all three - not just one). Plan your workouts to last about 90 minutes - try not to BS in the gym - as it will throw you off schedule - spot somebody if they need it, but get right back to your stuff.


As far as exercises:


CHEST: bench press, incline press, decline press


Triceps: Lying tricep extensions with curl bar, close grip bench press, tricep push downs


Upper-Back: wide pull downs, t-bar rows, one-arm dumbell rows


Lower back: Deadlifts, and stiff leg dead lifts (light weight for these)


Biceps: Barbell curls (straight bar), reverse curls (preecher bench with curl bar), alternating dumbell curls


Legs: Leg extensions, leg curls, squats, hack squats, and leg press.


Calves: Seated calf raise (can be done using the leg press) 2-3 sets per each head of the calf.


Shoulders: shoulder press, front and side dumbell laterals, rear dumbell laterals (lying face down on a TALL bench or incline bench), upright rows, and shrugs.


Sit-ups (every day)


Forearms - best worked with bi's (forearm curls)


Okay - you need 8 hrs of sleep a night - period. I have trained on less but I notice a big difference when I don't get the right amount of sleep. So at least 8.


Last bit of advice for now - don't forget your legs! You need a strong base to support a strong upper body.


madman


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Default 03-08-2006, 06:54 PM

I have just a few questions real quick. What are t-bar rows? Hack Squats? Up right rows? (I think I know what those are, but not sure). Also, I never meant steroids, sorry for the confusion. I'd never get my body to a fake "glory". I'm just ready to work my ass off you know. Also, what do you mean by the three heads of the calf? How would I work them? Thank you for the help, I appreciate it. Also, what do you think of using Tribex at the same time?
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Default 03-08-2006, 08:22 PM



Okay MP -


I figured you would have questions - that's why I stopped where I did. By the way - keep asking questions, this will give you a complete understanding of what you are doing, it will give you better results and it will keep you from getting hurt (because you are doing it the right way). Also - I am proud of you for clarifying not using "roids" you will be happier in the long run. As far as Tribex (from Biotest - I think) - is a good product. It boosts the test level in the system. I really think you should establish a base on your own with no added androgen help. You are 21 and have a pleothera of test in your system right now - I would wait to see how far you can get on your own before using it - just my suggestion.


As far as your anatomy question - many of major groups of the body are sub-divided into smaller functional groups of muscle. Let's look at a pic of the upper arm as an example:





Notice in the picture - there aretwo major divisions and one minordivision in what we call "the bicep". Now if you were to just do straight barbell curls you would hitthe biceps brachii and slightly work the brachialis.If your form on the barbell curl was good - you would barely even touch the brachioradialis. This muscle is worked by reverse curls on the preecher bench and also by alternating dumbell curls. If you see someone that only does barbell curls -the bicepmight have a good peak when flexed, but will be very narrow- this is due to under development of the brachialis. The calf muscle is very similar - it has one inside head (medial head), one middle (section - not really a different muscle) called the soleus, andthe outside head (lateral head). These are worked differently by doing calf raises with your toes pointed outward, inward, and straight ahead.


So you see MP - it's good to have a basic understanding of anatomy and kinesiology to evaluate your own progress. Also - you can rely on us to help you out - but that means you will have to post pictures (mine are up in the pictures section under 42 Y.O. Powerlifter). All the people here are pretty cool here and will not give you crap - regardless of what you look like. Greg might comment on your apparel - but he's just making it fun. You will get an honest overview from some very smart guys. I would wait to post though - take one picture now - wait for two months or so - and then take another picture and post them. This will give us an idea of what parts you might be struggling with.


Always feel free to ask about exercises (without having to post pics) - for form questions (many of the exercises can be found on the net - and we can point you to them) - we don't want to see you get hurt - or get frustrated when form is the reason for a lack of results.


T-Barrows:








Hack squats:








Upright rows:


Edited by: madman


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Default 03-09-2006, 06:44 AM

Thanks for your help so far! You look amazing in your pic. That's what I want to look like at 42, lol. I'll put my picture up soon. I'm signing up at a gym this coming week since I have drill Friday, Saturday and Sunday. Cant wait to get started. Monday, Wednesday, and Friday are perfect workout days because my entire morning is open. Now I just have to get the right foods.
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Default 03-09-2006, 08:25 AM

Desert MP first off “Thank you Sir for the sacrifice you make for our country.” I truly mean it.
I think Madman gives excellent advice. The part about 8 hours sleep is true for me. Hydration and sleep are super important. I am 5’8’’ and 165. The water calculator has me drinking 9-11 bottles per day (16oz) bottles. I feel much better in general and stronger at the gym when I get the water in. Plus I sweat like a pig and it keeps people from interrupting my workout. KICKBOY


The mind and the body are interrelated: what you do to one necessarily effects the other. There must be a balance between the two. If your body is strong but your mind is weak, you are a powerful instrument with no direction; such an instrument rarely produces good. If your mind is strong but your body is weak, then you may be filled with purpose and good intentions but have no strength necessary to act on your impulses. You must strengthen your mind to control your body; and strengthen your body so you can always follow the good directions of your mind.
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Default 03-09-2006, 08:35 AM

There should be a section we are going to have up in the future explaining lifts and their executions. Thanks Madman for stepping in there.


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Default 03-09-2006, 10:59 AM

Just a note on the TBar rows, if your gym doesnt have the apparatus, you can use a standard bench/squat barbell, tucked into the corner of a weight rack and put plates on one side and row it to yourself. As a side note, you should probably have someone put their foot on the other end of the bar, so it doesn't take out the family jewels. Ask me how i know this....
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Default 03-09-2006, 09:45 PM



No problem Mac - glad to help out.


madman


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Default 03-13-2006, 08:14 AM

Thanks for all of the advice! I appreciate all of it. Soon I'll be signing up at that gym...planned to do it today but going through a really bad ordeal with some family in MO.. anyways, keep it coming and Ill still frequent this place, it's great for all of the help!!
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