Lift Heavy = Big Mass Gains? Should I change my routine?

[Jiesel]

Feel free to take a look at my Log should you feel necessary to see my current routine but a respected member chimmed in that I may be cheating myself on my cycle by not properly training. Up until this point I'v felt like my training has been A+ and has given me great results naturally. Heres what was said, can anyone add in here and let me know If there is truth to this, If hes right I'm thinkin my routine needs some updating.

Originally Posted by Hard Head
You will really start to feel the test around 6-7 weeks. I cheat and frontload so I feel it strong @ 2 weeks but hang in there.

I looked at your log and have some comments. Please don't feel offended but you are cheating yourself out of the best part of your cycle. Let's look at this for example:

1. Flat Barbbell Bench Press
135lbx10
195lbx6
215lbx4
245x2

2. Smith Machine - Decline Bench Press
135x10
185x8
225x6
275x4
315x2 (Needed Spot on Last Rep)

3. Incline Dumbbell Press
60x6
70x6
80x6
100x6 (Spot Assisted for Form) The strength was there to press them but getting them up and in place is a whole nother story, 100's are another ball game.

How do your shoulders feel? I must say that I NEVER use the Olympic bar to bench press with, it is way too hard on your shoulders and it allows you to cheat. Switch up to DB's , you will need to back up on the weight. Only use what you can press 10 times, then always increment upwards (5 or 10 pounds per side) get 10 more, then increment up and get 10 more. If you are working hard enough you won't be able to go up again and get 10 more reps. You will gain strength and size this way. If you can't get 10 + 10 + 10 start out lower in weight. If you only get 8 on the first set, stay with the same weight and get the 10 on the next set, then move up. Skip the ego set (In your case the 245x2) and move on th the next exercise. You should adopt this for every single set of every single body part and you will GROW and get a shitload stronger by doing it.

Man, forget that pyramid low rep crap, that is not your friend and is only for the posers. If once every 2 months or so you want an ego day like that to see how bad assed you are, go for it, if for nothing else than to shock your muscles, but believe me, at this stage of your game, use what will give you the most bang for your effort.

Use DB's instead of a flat (oly) bar as often as possible but I'm not saying not to use the flat bar at all. Here is what I recommend as an example of a decent bicep workout, done AFTER training chest. You can DB standing or inclined seated curls (don't swing the DB's) then go to the flat bar and nail a set of curls or 21's, then do a set of standing or seated hammers, then go to the cables or Preacher or concentrations. You can also superset the hammers in with the seated incline curls for a little more intensity or if you are running short on time. Tell me you don't get a good pump from a bi workout like that. You should be a sweating nasty mofo by the time you are 1/2 way done and by the end you should be ready to puke. No lie man, intensity and more reps (as outlined above) will do you way more good than ego lifting like you have been doing. I'm not here to dis you brother, only to help you out. Hit each body part with 5 or more exercises every time you train it. That is at least 15 sets x 10 reps per body part, and you only get 1/2 hour to get that done. Better get busy, you got alot of work to do in the next hour.....

Thanks for all the advice man, I like what your sayin and previous to the cycle I trained similar to that, as where Week 1 - High Reps, Less Weight. Week 2 - Low Reps, High Weight. I would go back and forth doing this and It seemed to work great. Now I'm slightly confused though because after research and everything I'v read up until this point, Lift Heavy = Get Big. In theory what I'm doing, If I can do 80's for 10 Reps I'm gonna build less mass then doing 100's for 6 Reps? Am I on to something? Gonna do some more research on that, what I'm doing now seems to be working well but you'v def got some great points and I plan to make use of your comments. Thanks.

PS - Shoulders are great, their pry my strongest bodypart at this point. And I'm noticing crazy recovery time, I rarley feel sore anymore after a hard heavy workout.

[Jiesel]

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