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2002/03/19, 07:06 AM
Just a brief update on my progress:
I’ve gone through 2 tubs of Cell-Tech Creatine, and I'm in the 10th week of a 14-week FT mass-gaining program, after a 12-week intermediate program.
I’ve gone from 163 (or so) pounds to 185 pounds. I’ve added about 4” to my chest, a roundness to my shoulders I never had, and my upper arms finally look pretty decent, but to be honest, I’m starting to feel a little burned out. Still, I’m plugging on with the program, since results are an excellent motivator.
However, I’m looking forward to taking a week off. No aches and pains to report that any other 47 year old man doesn’t have on the occasional rainy day, and I’ve been able to workout on all of my scheduled days in under an hour, with ½ hour of cardio and ab work on off days.
I’m cycling off the Creatine for 2 weeks, but I’m sure I’ll get back on it. I think that was one of the key elements to my gains, since I’ve worked out hard in the past, but never had these results before.
For all the ectomorphs who think gains aren’t possible – they are, if you keep at it and keep your goals realistic. If an old fart like me can do it, you young guys should be able to kick ass.
Thanks for your support.
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Rick
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2002/03/19, 07:31 AM
Soungs great Rick. Keep up the great work. Do not get all freaked when you lose a little weight when you go off the creatine though.
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2002/03/19, 10:34 AM
Thanks for the update, Rick! Sounds like you've come a long way! Have you encountered a plateau in your gains and/or workout yet?
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**_Robert_**
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2002/03/20, 06:14 AM
Robert --
Sort of, yes. The gains keep coming in small does (which is fine) but what has always bothered me is my bench press limit. I can bench (with dumbells) 60 pounds (each side) but when it comes to a barbell bench, the most I can manage is around 110 pounds. This is somewhat embarrasing when I hear of smaller guys who can bench big weights. I know the weight isn't the ultimate barometer, but it does bring some bragging rights to the table.
You'd think that after years of lifting, I could manage to bench press a little more than that.
If it matters, I can do 20 pushups (a few more on a good day), so I have no idea why I can't press a few more pounds.
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Rick
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2002/03/20, 10:40 AM
Rick, I was there! Here's what you need to do. There are two other muscle groups that are involved with the press: forearm and tricep. Put your emphasis on working these two support muscles...work them hard each week! In the meantime, when you do your bench presses, just concentrate on good form (don't have to work your max weight every time) and on top of the pyramid ft has you doing, add a superset 5th set.
After about 2-3 weeks, try bench pressing again. You may be surprised to add another 5-10 pounds.
Let me know how it goes. If you need more info., feel free to e-mail me here at ft!
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**_Robert_**
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2002/03/21, 01:59 PM
Here's the irony -- my triceps and biceps actually look pretty good,and I can work a decent amount of weight with exercises for those body parts. I should point out that I was talking about 12 rep sets with bench presses. For a short set of maybe 5 reps, I can manage around 125-130.
Thanks for the tips. I'll try the superset on my next chest day.
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2002/03/21, 03:36 PM
For the amount of weight you gained I'm surprised your bench didn't improve too much. Probably just a lot of water you were holding that would explain why you’re losing weight. To increase your bench you will simply need to keep working at it. However there are a few mistakes you may be doing. Are you doing cardio before weight training? Are you eating before you train? What are you eating? How much sugar do you eat per day? How much H20 are taking in? Do you lift with a partner? What lifting technique do you use? Do you prefer to work with the lighter weight instead of the heavier weight? How long are your breaks between sets? How much do you want to be able to bench say in the next 3 mo. 6 mo. 12 mo.? How often do you perform barbell bench presses over dumbell? Answer these questions and I might be able to help you.
~billk~
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2002/03/21, 04:52 PM
Are you doing cardio before weight training? Not intense cardio. Maybe 10 minutes on a treadmill to warm-up.
Are you eating before you train? Sometimes, but usually just a protein bar or a light snack.
How much sugar do you eat per day? Not much at all. I eat very little "processed" foods.
How much H20 are taking in? Not enough. Probably 2-3 quarts per day.
Do you lift with a partner? No
What lifting technique do you use? Wide grip, flat bench or 45 degree incline. I keep my feet on the bench or on a couple of short boxes. If I put them on the floor, it bothers my lower back.
Do you prefer to work with the lighter weight instead of the heavier weight? No. I tend to "throw" light weights (with free weights). If I'm using light weight, I prefer to use a machine. I feel comfortable with heavier (free) weights.
How long are your breaks between sets? 1-2 minutes.
How much do you want to be able to bench say in the next 3 mo. 6 mo. 12 mo.? I think my long range goal is to at least bench my body weight. I have no idea why. That would be around 180-185. I read somewhere that Tiger Woods benches over 300. That both amazed me and frustrated, since he looks like a skinny guy.
How often do you perform barbell bench presses over dumbell? 50/50
Answer these questions and I might be able to help you.
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Rick
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2002/03/22, 08:31 AM
Well Rick, I looks like your doing a lot of things right, Although, you can improve your bench press in the following ways.
Get a lifting partner; then you can do forced reps. if your lifting in a gym I'm sure anyone will spot you. Just ask.
Be sure to drink a gallon or more water a day. "Your muscles will love you for it."
Don't go so wide with the barbell bench press just stay a little outside of shoulder width. Your bench will improve immediately. The wider you go the less weight you can lift and the shorter range of motion you get.
Do your Flat Benching first.
Get rid of the Dumbbells for 12 weeks and concentrate using the barbell only. "I always feel weaker benching with the barbell after working with dumbbells for a few weeks"
Keep your protein high. Try eating a two table spoons of peanut butter before and after lifting. Unless you trying to cut then I would lift on an empty stomach. But hay, you can't be cutting all year round or you want make any gains.
Try some of the things I mentioned and let me know if any of it works.
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It's not your body giving out; it's your mind!
~billk~
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