Recent Posts by buffbong

 I have always liked convential deads. i think part of the injury problem people have with it, is that they do not know how to start the lift. the start of the lift does definatly involve other muscle groups. also another issue i think people have is doing the movment with high reps with heavy wieght.

deadlifts and wieghted pull ups definatly among the top exersizes for back if not the best.

powerlifting is such a awsome sport to compete in. the wieght on the platform always feels much easier when your adrieline is up. plus it is non subjective sport you lift the wieght or you get your lift disqualfied.

i have not had that problem but a similar issue in the past. i have always liked to follow a certin order of bodypart training. like pretty much everyone i like to start the week of with chest. for a few months a couple years ago i was starting the week off with shoulders hitting them on a monday and chest on thursday. i really did not like it because it felt like when i hit chest later in the week my delts were being worked twice and would not getting enough rest.

i normally do not max but alot of my powerlifting buddies on days they were gonna max would set aside a whole day to attempt a pratice run of max lifts. squat bench dead and that would be all they would do that day.

chest back   shoulders legs  

do you eat out occasionally is the offseason? the way that bodybuilders and figure competitors eat is wierd for most people. im sure you hear comments from coworkers and friends and family. its almost like it hurts them we follow a regimented diet.

i personally do not think cardio and wieght training workouts should be done together. i have done it rarely and it feels like it deflates the pump gained from training. i feel doing cardio first thing in the morning is best.

yea it seems most of us do not like doing cardio. fortunatly i do not have to go crazy on it. 2-3 20 minutes sessions a week and i start losing fast.

 i keep a pretty basic routine also. yea i was just wondering what other peoples ideas on lower chest work.

for the last six months i have been alternating between two routines.

flat barbell,incline dumbell and decline dumbell 3sets each or

incline barbell ,flat dumbell and decline barbell 3sets each.

i agree with graig on they do not need alot of volume. i personally do not feel they need their own day. we all know when dieting your gonna lose some size from loss of bodywieght. do you cut down on the wieght you use when training arms pre contest? before you add more sets to your arm routine have you tried to add more intensity by adding more wieght or by using a heavy wieght for more reps.

if i was gonna train arms twice a week i would arrange it like this.

my spilt is 

sunday chest tri

monday back calves

tuesday and wensday off

thursday shoulders bis

friday legs abs                  if i was gonna train arms twice i would add one exersize of bis and tris at the end of my leg routine so it would not get in the way of the main workouts.

sat off

dr joe how come the contest coverage of major shows like the worlds are so weak. i mean the world champ doesnt even get a bio. flex does bios for the top ten. the critiques sound the same zinged pecs stuff. also there is no magic training routines but the articles on bbs are pretty lame journalism. like joe does does squats bench presses shoulder presses etc. rather than breaking say one muscle group per article and explaing rationalization for each exersize or rep range. it would make it alot more intresting.

by the your pic it looks like you have big shoulders. one thing that has helped me personally the last couple years add more size and fullness to the shoulders was by switching shoulder presses first in my delt routine. also im sure your use some good wieght for shoulders. but on side and rear raises people alot of time get into the mindset not to trying and use more wieght. but using 40-50s for 8-10 for good form for side raises will build more muscle thant high reps with 15s-20s. also really focusing on the rear delts helps to cap out the shoulders. rear raises are cable of more wieght than sides with good form.

when you diet do you purposely go lighter on your chest pressing? pecs flatten out easy when wieght is lightned and loss of bf% and body wieght. one thing i notice alot with peoples chest routines is that they dont hit alot of mass builders. like one press and that it.

hey guys i took a couple of offseason shots

http://i331.photobucket.com/albums/l455/buffbong/7-27-08/000_1849.jpg  http://i331.photobucket.com/albums/l455/buffbong/7-27-08/000_1852.jpg http://i331.photobucket.com/albums/l455/buffbong/7-27-08/000_1833.jpg  http://i331.photobucket.com/albums/l455/buffbong/7-27-08/000_1835.jpg http://i331.photobucket.com/albums/l455/buffbong/7-27-08/000_1848.jpg

i agree with you about diffrent angle. you cant just build your chest with only flat benchs or legs with squats or deads for back. i always strive myself like you to build a complete body. but i personally feel basic routines work best for me.

im 11% i wish i had pics from last show i my friend took a whole bunch at jersey short in brick nj but i havent seen him since. i have competed in the inbf a few times. i plan to compete in april at the linden show inbf and usbf show in april also in brick. 170 is actually light for me i normally stay at 180 but i have been fustrated last few years dropping so much wieght for show time. at 180 my bf is 13-14.

well i train at home currently so im not attempting at max lifts. i stopped competing in powerlifting at age 20 in 165 class i did 320 raw at age 19 did 300 bench and 405 raw. my best dead workout wieght is 390-6  best incline press is 255-5. if ur intrested in seeing me onstage i competed at the 2006 hercules on the video under novice class a. ok gonna go to sleep talk to you later mary.

lol these pics are so blurry

i train my whole body with basic low volume routines. putting on muscle has never been a problem. im 5-3 and i was 190 by age 22. currently im staying 170 trying to stay closer to contest wieght. im sure you know its not how much you do but what you put into it. dont you feel like you are losing muscle by going lighter precontest?  

here would be a example of my leg routine

barbell squats 10-8-6-6

dumbell squats 3x10

stiff barbell deads 10-8-8

see basic but effective in the past i had tried more for quads. 

yea once a week is plenty if trained intense.

monday chest tris

tuesday back calves

wensday off

thursday shoulders biceps

friday legs abs

sat off

sun off

im suprised so many of you train the biceps with high reps. i do not train the bis and tris together but i will post my current routines basic but effective.

tris done after chest

close grip bench presses 3sets 8-6-6

lying straight bar ext  3x10

biceps done after shoulders

one arm preacher curls 3x8    barbell curls 2x10

not sure what your asking but a example of my workout today

wieghts are light contest this sat lol

flat dumbell presses warm up 25s-15     85-12 85-11

incline hammer presses 235-10  275-10

dumbell pull overs 85 2x15

cable flyes 45 2x15

triceps

no warm up

e-z bar push downs 130-15 150-12 170-8

lying ez bar ext  80-10 80-10 80-8

thats everything i did today only the first set of chest was a warm up i did no other sets besides what i posted

monday  chest-tris

tuesday back-calves

wensday off

 thursday shoulders bis

friday legs abs

its not that i dont prioritize arms its just that i dont do alot of sets for any muscle group...

chest 8

back 8

legs 9

delts 8

etc

i

  i dont think that bis or tris need alot of work at all but they should be hit heavy.   for triceps a workout of push downs followed by skull crushers  3sets each would be enough or bis one arm preacher curls followed by standing e-z bar curls and some wrist curls  2sets each for those should be plenty as long as u hit them hard.

i think a extra day to do arms isnt really nesscary  i like to train tris after chest but if they are lagging for you , try them after back and bis after shoulders.