How to bulk up?

[hilts]

About to start stronglifts on monday with a couple of tweaks and wanted to know if these changes were a good idea or should i stick exactly to the program

monday and thursday

all 5x5
squats
bench
barbell rows

run

pulls and dips 3x failure

tuesday and friday

deadlift
overhead press
neutral grip chins

run

pulls and dips 3x failure

is doing stronglifts 4 times a week possible and can i do deadlifts 5x5 rather than 1x5 until i get the weight up, i am not starting the bar only but the weights are pretty small to refine the technique

any advice before i start would be appreciated

 

[hilts]

Stick to the program as closely as possible mate, it's a tried and tested principle and there for a reason, however, I do get the wanting to do deads 5x5, and out of anything I'd make that the only change in the lifts, but no more than that, just concentrate on adding weight to the bar and recuperation.

The running, if it were me, I'd just go for some HIIT style sprinting for 10 minutes after (assuming you're not on a treadmill, if you are use a piece of kit you can sprint with for 20 seconds and rest/slow for 20 seconds), on off days just go for a long walk or a very light jog.

Remember, it's not about annihilating the muscle, it's simply about breaking it down, and then building it up :-)

Cheers fella will stick with 3 days, 5x5 deads and a light run on the treadmill

 

[adrianr]

Had one of those evenings of an inexplicable lack of strength. Tried to make up for it with lots of volume for my chest and triceps until I felt like they were suitably punished for being shit.

 

[quiet_riot]

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!

I did exactly that on a 150kg attempt, and ended up having to crawl out from under it!

 

[chris85mcfc]

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!

Just an idea mate, but try putting some small weights under the heel of your foot while you're squating, that should make sure that the weight is better distributed and will help keep your back straight on the way down

Either that or treat yourself to some power lifting shoes :)

 

[Idontpullout]

Anyone done 5,3,1 training before for strength. I found this was the best for me and all my lifts made huge gains in a space of a year.

 

[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!

Just an idea mate, but try putting some small weights under the heel of your foot while you're squating, that should make sure that the weight is better distributed and will help keep your back straight on the way down

Either that or treat yourself to some power lifting shoes :)

Ykno I've never actually tried the plate idea. I just did it wrong until learning how to do it right. Lots of good stretching and some bulgarian split squats and my squats feel way more solid now. Only reason I was questioning form on 95kg was because it was at my limit, and form can often get a bit wobbly there. Would have been nice to have someone check I was all good.

What do you think of power lifting shoes? I think they're a bit serious for me at the minute! Maybe when I'm at my first goal of 1.5x bodyweight squat I'll look into them.

 

[chris85mcfc]

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!

Just an idea mate, but try putting some small weights under the heel of your foot while you're squating, that should make sure that the weight is better distributed and will help keep your back straight on the way down

Either that or treat yourself to some power lifting shoes :)

Ykno I've never actually tried the plate idea. I just did it wrong until learning how to do it right. Lots of good stretching and some bulgarian split squats and my squats feel way more solid now. Only reason I was questioning form on 95kg was because it was at my limit, and form can often get a bit wobbly there. Would have been nice to have someone check I was all good.

What do you think of power lifting shoes? I think they're a bit serious for me at the minute! Maybe when I'm at my first goal of 1.5x bodyweight squat I'll look into them.

Having the plates under your heel should just about give you spot on technique, and should make sure that you're pushing back up through the heel of your foot rather than the front, which can be the problem when you start getting close to your PB

As for power lifting shoes, i don't actually have them myself so can't advise you from personal experience. A couple of my mates have got them and they love them, just a bit pricey for a decent pair. One thing they do have tho is a built in slight raise in the heel to make sure you are pushing through you're heels

I think if you're serious about power lifting then their a good investment, personally i wouldn't use them much myself as they would probably limit the rest of my workout ie sprints, circuit training etc

 

[adrianr]

Just an idea mate, but try putting some small weights under the heel of your foot while you're squating, that should make sure that the weight is better distributed and will help keep your back straight on the way down

Either that or treat yourself to some power lifting shoes :)

Ykno I've never actually tried the plate idea. I just did it wrong until learning how to do it right. Lots of good stretching and some bulgarian split squats and my squats feel way more solid now. Only reason I was questioning form on 95kg was because it was at my limit, and form can often get a bit wobbly there. Would have been nice to have someone check I was all good.

What do you think of power lifting shoes? I think they're a bit serious for me at the minute! Maybe when I'm at my first goal of 1.5x bodyweight squat I'll look into them.

What is your focus/goal in squatting Adrian, is it purely to get as big a number on the board as possible, or for actual leg development ? Truth is, if you look at competition squatting, you'll find stance, technique, execution etc very different to how many people squat, so depending on which your goal is, I'd definitely look at form again.

The plates or heel blocks get mixed opinions and have caused much debate over the decades, flat foot squatters will say it puts more pressure on the knees etc (which it probably does for them), heel blockers will often find it doesn't but tbh it's simply a question of body mechanics really, a bit like people who won't touch upright rows, and those who do, their shoulder mechanics just don't allow for it or they will, yet it's funny how it's considered acceptable to continue squatting through the pain in an unforgiving linear and axis, and not for your shoulders.

Anyway, a simple way of finding out which one you are (flat foot or heel raised) is get an empty bar, and do some squats without really thinking too much, if your heel raises, then I'd give the blocks a go as Chris mentions, if not, then don't, doesn't need much if you do, just enough to ensure you drive through the heels naturally, obviously though, don't jump into your 1RM straight off ;-)

It's been sitting further back and driving through the heels that's allowed me to start progressing actually. Before my heels would come off the floor, but I don't think this was so much a natural thing, more a me having my weight way too far forward and doing it badly thing. At that stage even with plates under my heels I'd still have been shooting my knees forward and pushing through the balls of my feet. Now I've got my weight in the right place, and a better stance (and stretchier hamstrings!), I find it much easier to both hit depth and drive through my heels.

As for goals, just numbers on the board. As a life long cyclist I've never been short in the leg department, but I'm sure there's plenty more gains to be had on my way to 150kg :D

 

[adrianr]

Cheers Adrian, initially it may just have been a slight imbalance that was easily corrected with plenty of flat squatting then, it's not always the case, but it sorts many people out, but if you're that into the numbers mate I'd definitely get some shoes and wraps (if you don't already) and if you live anywhere near Adlington get over to the Adlington barbell club, for a couple of quid what you'll learn and gain from it is priceless.

Good luck with the 150.

Cheers man. I'll be sure to post up as soon as I get there. Roll on 2015!