I'd also love to be comfortably squatting again - but so far in the program, all the back squatting has been higher reps. Honestly, I wish there was more squatting in the program : I love squats.
Right now, though, I'm just hoping my shoulder feels better. I get all pinchy up in my left armpit on pressing. Not really following the routine this week, I did some light weight, high rep box squats. The light weight because it's an unloading week. Haven't done box squats in a while and they felt awesome!! I really felt like I was getting back, driving with my heals. Even with light weight, it was very satisfying.
What a trip down memory lane, I haven't performed box squats in years! I find they hit my quads differently, vs normal squats, and I recall how trash my legs always felt a day later. May have to slip them into the mix in the near future myself!! Yeah, I think box squats really force you to get back, then drive through your heels and pull with your hamms and glutes.
Regular program should resume today. The only gains I've seen are in strength. I haven't seen any real size gains so far. But, like I said - I've been battling some injuries that are holding me back. I guess, with time and progress, size gains will transpire. The leverage is , and as I stand up closer to a straight leg position the weight becomes heavier, taxing my quads deeply! With a set of cambered bar regular squats, sandwiched inbetween 2 sets of calf machine squats, my quads are growing well.
I'd say there are definite benefits behind training as frequently as possible, and I plan to adhere to it for the remainder of and indefinitely! I am looking forward to hearing how you go over the coming months Ben, and I remain certain you will end this year far bigger and stronger. I had some trouble putting my name - Secret Admirer on your site, is there any particular reason why? I would tell you who I am but am a bit embarrased, you are so handsome and smart, I just don't think you would like me :.
Ben i'd like to say i will be 50 in feb of this year , this program works great , its great on the joints , i tend to do my workouts in a circuit.
That's awesome my man! Glad to hear you're having success with it. I've been off it for a few months well, off working out for a bit - injuries!! I'm just now easing back into the gym and plan to start HIAH back up when my body is ready.
Yeah, I'm not pushing the shoulder too much. I'm really gonna take it easy with that. Also, I'm slowly introducing arm work, which has traditionally hurt my wrist, and so far, so good : So, that's really exciting.
Ben Nadel,i am week 2 get phase 2 i feel great no joint pain so far, i am not overtraining as i have in the pass , i have bionic hip and it's not fussing at me either, after i finish the whole sha'bang i plant to try pavels kettle ball routines. That so awesome to hear! Yeah, the full body workouts really keep you even as well, which helps to prevent over training. While I am not back on the HIAH just yet maybe soon , I am still following full body, 3x week workouts and I have been really enjoying it.
He won Mr. Yeah, I've used and heard great things about low-rep, high sets. Supposed to work wonders for your 1RM.
Wryley Rockwell, loved the 10x3 post! That is far better, though I am able to get the job done in a single set my mid's hypnosis sessions to boost my pain threshold obviously beneficial. So, I actually stopped working out for a while and just did what I could when I could.
My body's feeling much better now. It's time I get back on a workout. I'm in the process of re-visioning my fitness application Dig Deep Fitness , which will help me get mentally back in the game.
Glad to hear, nothing like making a comeback. Personally my training is going great guns on Mike Mentzer's Heavy Duty Progress every single workout. It wasn't related to anything acute - probably just chronic issues with form and flexibility that I never addressed.
One of the trainers today was trying to help me open up my shoulder - the outside of my left delt the weak shoulder gets very tight as I start to bench. I'm gonna trrrrrrry to start incorporating some pressure point stuff and flexibility training with the foam roller. That's awesome that you're getting good gains. I've read some stuff about Mentzer - he was all about very low reps, low work sets, right? I remember seeing pictures of him - insane arms!
Funny you should mention trigger point theraphy. I wrote an article about it for the now defunct Hardgainer magazine back in Suffering a strained forearm, that seemed to grow worse over time, it reached the point I dreaded turning door handles to open doors, and turning the steering wheel to the right. I went in search of a solution, coming upon TPT. To my surprise and relief, with 2-weeks of TPT twice daily, my forearm was all but healed. I wish you'd have met Mike in this prime.
That was another life-time ago, , but still fresh in my memory. Being my teen hero, it was akin to meeting God himself! Mike was everything I thought he'd be I've never heard of Trigger Point Therapy. I'll have to look into that. DB curls, which used to hurt a lot before.
I'm just trying to be very cautious of it now to not ruin the healing progress I've made. While eloquent in its simplicity, Trigger Point Therapy is extremely potent! The gist of how to use it is This sounds like what I would do with a foam roller a bit - find the trigger points, put my weight on it, hold, maybe move on a bit, repeat. It's always super uncomfortable. Hi, for my clarification,on Phase 1 Week 1 Getting Big.
Reps are range but max reps are 25 reps, does that mean 1 or 2sets? When in doubt, I think look at the RM rep-max for the weight. I think he messed up a few times on the rep-scheme, but the RM is correct.
Hey ben, hope your wrists are fine from all that lifting. Thanks for pointing me to that. I'll definitely look into it. Right now, my body has forsaken me a bit; but, I am trying to get it back under control, slowly. I am a fan of full body workouts for fat loss using my own body weight though and I'd really like to get a bit "huge". Do you follow the "eat every 2 hours diet"? I try to eat more often, but it really takes a lot of dedication.
I work long hours and sometimes it gets really hard to remember to eat. I think both have some great benefits. If nothing else, I think the mere variety has the most benefit. How long do you bulk? Will you bulking depends on body fat percentage or a fixed period of time, say 6 months? I don't think that much about it : I tend to stick with bigger-type approaches. I find it very psychologically demanding to start dropping body weight I probably suffer from some mild body dysmorphia.
Regarding the "You can't lift big all the time, but you can always lift fast. I always was a bit hesitant to lift fast because I didn't know if it was very effective. I thought that I'd lose momentum and the muscles wouldn't train very effectively. I asked a few professionals and I got the same response: "It's better to lift slow and keep momentum for maximum effectiveness". I tried to lift fast and if I do I get tired very quickly. I guess that's a good sign? So it's more effective to lift fast rather than slow and with momentum?
All I can say is that I found the science in the book very convincing. At the end of the day, however, I'm just a computer scientist, not a specialist in biomechanics.
Also, listing fast doesn't necessarily mean using momentum or control. All it really means is pushing as fast as you can and not being slow for the sake of being slow. Every now and then, I'll work out with someone who does that kind of workout and it's always enjoyable. But, it's never as satisfying as full body.
Hey Ben, I just had a few questions about the book "Huge in a hurry". I have finished the get ready phase, and trying to do the "get big phase1". I understand the program is 16 weeks,but I am having trouble getting when to do each work out and when to move to the next phase. Do I do workouts A,B and C every week? Or is it 4 weeks of work out A then 4 of B and then 4 of C? As you can see I'm lost haha. I've got to say this is a great book, its changed the way i think about working out drastically!
Cant wait to start it. Sorry for not getting back sooner on this; you want to do each workout each week. I think you repeat this for 4 weeks if I recall correctly. Then, after the 4 weeks, I believe there is an "unloading week" where you do very light weight before you move onto the next exercise.
I have been off the program for months due to laziness and injury. But, my body is feeling much better lately and I'm thinking of getting back on it. Thanks guys, by the way did anyone ever alter the workout? For example: add an abb exercise because I didn't see any in "get big". It's awesome. I have a question: I want my biceps grow larger and ripper so I do Hammer Curl for 10 sets of 3 to 5 reps and it really works am I doing right?
I hope not to be unrespectful with your research and with all of you, but I have something to add to the post. When it comes to increase our functional strength, lifting unconfortable things is a really good way to build it, because it works out the strength of the hand and the stabilizer muscles, building functional power to the lifter.
Then, don't you think it would be a better way to train? Light Dark. From what I can gather so far, his programs follow several guiding principles: You have to lift big to get big. Also, this form doesn't exist in Safari. Jester, I know you really only asked one question, but let me address two questions as I think this might tie into what PJ is asking also. Why Full Body Workouts? Why High Frequency Training? PJ, Yes, I believe there is a chapter s on nutrition, but I have not gotten there yet.
Aaron, Yeah, I can see it being very hard on the joints. So, you might have something like this: Monday - Pull - RM rep max Wednesday - Pull - RM Friday - Pull - RM Because the speed of the set is as fast as you can with control and good form , even the lighter weights should activate the large motor units.
We'll see :. Ben Nadel, I always tend to just drift back to the fundamentals. Well, heavy to me anyways : Keep us updated though. I'm interested to see how it works out for you. Speaking of updates, how did you like that NaNO Vapor stuff? Aaron, I hear you on that. It did have creatine in it, so I'll probably rock it out again. Kicking off the "Get Ready" phase today! Lauren, That is awesome! Ed May 26, at PM 1 Comments. Ed, You still need to keep the weight under control, so hopefully there shouldn't be too much bouncing.
Lifter Jun 24, at AM 10 Comments. Lifter, I've been enjoying it a lot. Lifter Jun 24, at PM 10 Comments. I look forward to your updates. Lifter, Very interesting article. Lifter, I don't really have any set goals. Jazzy Jun 25, at AM 23 Comments. Lifter, Not really following the routine this week, I did some light weight, high rep box squats. Lifter Jun 26, at PM 10 Comments. I assume you plan of resuming your usual routine soon?
What overall gains have you seen so far? Lifter, Yeah, I think box squats really force you to get back, then drive through your heels and pull with your hamms and glutes. Lifter Jun 29, at PM 10 Comments. Lifter Aug 19, at AM 10 Comments. Hi Ben, long time no update?
You still following Chad's workout plan? Jazzy Aug 19, at AM 23 Comments. Hola Ben- You definitely need to update us on your progress. I would tell you who I am but am a bit embarrased, you are so handsome and smart, I just don't think you would like me : I hope you don't mind me following your progress.
Stay well. Clint, That's awesome my man! Clint, Yeah, I'm not pushing the shoulder too much. Clinton, That so awesome to hear! With the steroids that Arnold took, any workout would have produced results. Wryley, Yeah, I've used and heard great things about low-rep, high sets. Lifter Jun 12, at PM 10 Comments. A singular country been most struck with the enormous power , energy , it must be where a horse is more valuable than a man It did not , however , work out like this ; whether it was the hard work or the open - air life or the stimulating environment cannot be determined , but the women developed huge appetites and complaints began to be heard from the men Skip to content.
Author Chad Waterbury offers the most current neuromuscular science to debunk the fitness myths and conventional wisdom that may be wreaking havoc on your workouts and inhibiting your gains. Forget lifting moderate weights slowly for lots and lots of sets and reps.
The best way to get huge in a hurry is to use heavy weights and lift them quickly for fewer repetitions. Waterbury's groundbreaking programs will enable you to: - Add Mass and size. Gain as much as 16 pounds of muscle in 16 weeks--and add 1 full inch of upper arm circumference in half that time! Even seasoned lifters can realize a 5 percent increase in strength in the first few weeks. And in 12 weeks, you can boost your overall strength by up to 38 percent.
Increase your one-rep max in your core lifts by as much as 30 percent. Burn off up to 10 pounds of body fat, losing up to 2 pounds of fat per week.
With Men's Health Huge in a Hurry, you'll not only get bigger faster, you'll do it with less time wasted in the gym and with less post workout pain and a much lower injury risk.
Forget lifting moderate weights slowly for lots of sets and reps. Instead, Waterbury insists that the best way to get huge in a hurry is to use heavy weights and lift them quickly for fewer repetitions. The athletes and lifters he trains and the tens of thousands who read his articles on the online bodybuilding magazine "T-Nation "have been reaping the benefits.
Designed for intermediate to advanced weight-lifters, the Men's Health "Huge in a Hurry "program will enable readers to: - add mass and size--as much as 10 pounds of muscle - get stronger quickly--realize a 5 percent increase in strength in the first few weeks - build power and stamina--increase their one-rep max in their core lifts by as much as 30 percent - lose fat fast--burn off up to 10 pounds of fat, mostly in the first few weeks The result is a set of groundbreaking workouts that maximize the efficiency and effectiveness of training time for quick and impressive results.
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No other guidebook on Wisconsin is as comprehensive, none as passionate about all the riches nestled between Lakes Michigan and Superior. Helpful icons make it easy to locate places of extra value, gay-friendly establishments, wi-fi hotspots, family-friendly activities, and lodgings that welcome pets. Regional and city maps cover everything from Green Bay to the expansive forests and Native American reservations of the Northwoods. All the information you need to have a great time in Wisconsin is right here!
Fashion designer Abigail Harris has been rescued, but her nightmare is far from over. Determined to put her harrowing ordeal behind her and move on, she struggles to pick up the pieces of her life while eluding the men who want her dead.
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