How to bulk up?

[Dirty Harry]

Squatted 135kg for 3 reps today.

That's superb mate,you put me to shame,i'm shite at squats.

Walking like John Wayne today though!

How much do you weigh QR ?

 

[FantasyIreland]

Considerably more since he discovered Solita and Byrons.

 

[FantasyIreland]

After a quick google, burgers ?

Yes,very big ones....


Filth!!

 

[quiet_riot]

How much do you weigh QR ?

I hover around 77kgs.

Considerably more since he discovered Solita and Byrons.

Ok 78 after a burger!

 

[quiet_riot]

How much do you weigh QR ?

I hover around 77kgs.

Considerably more since he discovered Solita and Byrons.

Ok 78 after a burger!

Tell you what mate, 135 kgs x 3 is up there with many advanced lifters, you any inclination to compete ?

Absolutely none!

 

[quiet_riot]

Tell you what mate, 135 kgs x 3 is up there with many advanced lifters, you any inclination to compete ?

Absolutely none!

Lol, ok bud, well, if you ever did, you wouldn't be shamed, I reckon with the right guidance/assistance, you'd be capable of well over 150kgs at that weight.

Been doing clean/dead/squat/bench 2x per week for about 6 weeks now, and must say my numbers are well up - intention is to get my diet properly sorted after Xmas - no sweets, fizzy drinks or (yelp!) burgers and see what happens. Not had a six pack since I was 15, so going to try and at least shift most of thie tyre!

 

[adrianr]

Just had a quick run up at some 1RMs to see how my deads are coming along, stopped at 110kg which felt pretty good. Not quite where I used to be (and nowhere near what some of you are lifting!) but getting there :)

 

[decmancity]

Especially that above mate, you may find if you eat a little more each day it'll help.
There are a few ways (one is how Samsdad mentions) but can I ask, is there a particular portion of the pressing that you're struggling on ? Ie if we break the presses down into 3 portions - bottom/middle/top which part is it ?

I would say the bottom, I can take it off the rack and lower it down but its just once its touched my chest I can't seem to get the power to push it!

OK bud, a number of things, and this isn't exhaustive by any means.

1/ Are you happy with your technique and positioning on the bench, may be worth having a look at a few videos and see if you can improve anywhere

OR

2/ Rest from benching for a week (and any other pressing movements), you'll be surprised how much that helps, and don't worry, you won't shrink ;-)

Or

3/ Use a higher weight, but lower reps ( 3 reps) but a few more sets, something like 8 x 3

And in relation to my questions above

4/ You could use a partial rep system for a couple of weeks (and not a way of cheating, even harder really) use the weight you are using, but only perform the bottom part of the rep ( actually , go just beyond), lower the bar so it's an inch off your chest, and hold for 5 seconds, and then push out the (just over) a third of the rep, you'll drop reps, but the TUT will give you the stimulus you need, tbh the bottom part is normally most peoples weak point, and it's normally a front deltoid weakness

One last thing, what you also need to remember mate, is that if you only eat a certain amount of calories and you train and rest X amount of days, you will get stronger, but there is a point of diminishing returns, at some point you will get little or no progress, so it's just a question of changing one or two things, but see how you get on with the above.

Cheers for the advice mate, will try it and post back with how its getting on!

 

[quiet_riot]

[video]http://scontent-b-ord.cdninstagram.com/hphotos-xfa1/t50.2886-16/10842758_1596694157226140_1606270978_n.mp4[/video]


Hugh Jackman DLs 4 plates-a-side.

 

[adrianr]

95kg squat this evening. Felt pretty good. Hard to tell on exact form without someone watching and I wasn't about to turn my head to check how straight my back was! Went up well, though huge room for improvement as ever. I'm generally well chuffed with how they're coming along since going right back to basics. Used to squat far too quad dominant with my weight much further forward on my foot, now I'm properly balanced and feels much stronger driving up. Was tempted to try and break 100kg but it would have been a fast track to a stupid injury I think. Better to bank 95kg and have another go later, no rush after all. I'll be up with you soon quiet_riot!