Hi BIG JASE, just a couple of quick points that hopefully may push you in the right direction.
Firstly can I echo the comments, apropro, your honesty about your MAX LIFTS, looking at your profile, albeit a bit narrow, I dont doubt for a second that you can easily put 20% on all of your lifts within the next 3-6 months, possibly more, this would be based on the idea ive been able to glean about the bodytype you have, and also presuming youve been training naturally up to now, if you have only recentley started using ergogenics, or are about to then the expected gains within 6 months could be to double your current strength levels!!!
ANYHOOO!!! Training advice for later, the main reason for this post was to say that being in wolverhamton, maybe, if you drive, you might want to see if Fraser Tranter is around in brum?
Or maybe once a week/fortnight you might consider popping down to see russ bradley at area 51, he may be a bloody hardcore chain smoker, but he does know his stuff!!!!
Im sure someone on these boards can supply you with contact details, providing both aformentioned parties have not been abducted by aliens, and are up for it....I havent been on this sight for 3 months so am a little rusty as to what various people are up to.
OK, training wise its piss easy, firstly to point out the obvious, your training has 3 components:-
1)TRAINING IN THE GYM.
+
2)NUTRITIONAL SUPPLY.
+
3)REST AND RECOVERY.
=MUSCLE GROWTH!!!
Your training has to be intense enough to bring you to a point of momentary muscular failure, this will in turn simulate the necessary bio-chemical mechanisms in the body, hormonal cascades (growth hormone, IGF etc), which when fed with the correct diet will allow the body to metabolise nutritional substrates(from the correct food you WILL be eating), and as a result will see your body laying down the much sought after MUSCLE TISSUE, YIPPEEE!!!!!
NOW if I havent already boredou silly, ill get on to the actual 'real world' training and what will work best, ill keep it short for now, and if you want to know more you can let me know, also ive got phonelines to be beigeboxing!!!
Right standard stuff SQUATS + DEADLIFT(its true if you dont do them DONT call yourself a strongman!!!)
HEAVY benches, HEAVY front press(not rear or, mark my word youll knacker your rotator cuff), heavy pulling exercise, BENT OVER ROWS or CHINS possibly weighted, HEAVY SHRUGS, and finally HEAVY CURLS.
You may feel you might want to add tricep pushdowns to this, feel free , but for me no thanks, my triceps get plenty of time at 'failure' from the benching + front shoulders.
If you study the above youll see 5 maybe 6 exercise AT MOST!!! Y ou need no more, just heavy basic compound movements that allow you to subject the muscle being worked to the greatest force!!!
Actually that last bit about subjecting the muscle to the greatest force, is where youll find the secret to performing most of the above exercises!
What does that mean? well if I say youre going to need to get your hands on a power rack for maximal results, that should give you a clue.
ILL EXPLAIN, you see if , in a rack you perform........PARTIAL REPS, you can use more weight, thus force the muscle into a more intense contraction, which will allow for greater stimulis of the bio chem pathways mentioned earlier,,,,remember that far back?
Now with this type of training you will find the heavier weights will keep your rep range low(by the way allways make sure weight NEVER compromises FORM),
But as soon as you reach failure with the heavy weight, eg on deadlifts, whip of a couple of plates and grind out several more reps.
After you have warmed up use this method (triple drop) for about 2 sets.
TRUST ME, if you can do this week in week out on squats...YOU WILL GROW!!!
(You will also puke, but hey hormone cascading, sytemic shocking, muscle inducing exercise has it price!!!)
ON bicep curls, which do need to be done, a sligthtly different rep guide, but still straightforward.
1)warm up
2)perform approx 2 set with about 15 reps
3)perform to final sets, these will be triple drop set totaling around 30 reps.
If performing these properly, the biceps, forarms, and...the palms of your hands will be screaming, but however much you may want to dont let the pain beat you, it s hard, but beat it.
REMEMBER its NOT ALWAYS HOW MUCH WEIGHT YOU LIFT BUT HOW MUCH PAIN YOU CAN TAKE, HOWEVER MUCH IT HURTS.......YOU CAN NEVER GIVE UP!!!!!
.........Paul Borressen + Gerrit Badenhorst!!!!
Oh finally, I PROMISE, YOU MUST DO GRIP WORK, Timed thick bar holds,get a scaffold pole etc, trust me after 3 months you wont believe how much stronger youve got.
Well I hope this has been of some use, if you need anything else, diet details etc, dont hesitate.
Thanks for listening, LONGthingy.
