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Thread: Improve strength, not looks

  1. #1
    GreenG mickyjune26's Avatar
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    Improve strength, not looks

    Hey, I'm stuck with my ugly mug, lol.

    But I know that I can improve my strength. I'm 6'7", 200 pounds. I can bench 200 and squat 200. GOAL: Bench 300 and Squat 350 by Feb 2006.

    I think I have a good grasp on nutrition - (complex carbs, protein, 6 meals/day, water).

    What can I do to increase my two core strength lifts?

    I'm thinking about sticking to the foundation lifts, and performing 3 - 6 reps of each lifts. ...or looking into this article:
    http://www.wannabebig.com/article.php?articleid=208

    btw - I've been lifting off and on for the last 2 years.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
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  2. #2
    Grammar Nazi BG5150's Avatar
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    Try Max-OT routine.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

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  3. #3
    Moderator Adam's Avatar
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    BG you really like max-ot don't ya? Its in like half your posts.

    mikey - My advice to you would be get bigger as a priority and let the strength come with the size.
    At 6'7 200lbs is fairly thin so i'd aim at at least 220(preferreable 240) before i worried about strength much. The more weight on your frame will give you alot more leverage in those 2 lifts so you can expewct great strength increases.
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  4. #4
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by Adam MacKinnon
    BG you really like max-ot don't ya? Its in like half your posts.
    Yes I do. I've gained a lot of strength using it.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
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  5. #5
    GreenG mickyjune26's Avatar
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    Found a link. It mentions workingout 5 days/week, each body part only once per week.

    http://www.freedomfly.net/Documents/MAX-OT.pdf

    What do you think about that? Even if I eat and sleep right, do you think I could be overworking myself?
    Last edited by mickyjune26; 07-09-2005 at 10:55 PM.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
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  6. #6
    Senior Member dblockspky's Avatar
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    holy **** i wish i had that height. but yea it sounds like your pretty skinny your gonna wanna eat a lot more. and make sure your form is right on stuff. i used to get a lot of crap from coaches which ended up helping cuz i thought I had long arms but i'm only 6'0. i cant imagine what it would be like for you..

  7. #7
    Back in business WBBIRL's Avatar
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    I dont know if you can add 100lbs to you bench in 7 months.... im not saying you wont be able to but it will be hard.

  8. #8
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by mickyjune26
    Found a link. It mentions workingout 5 days/week, each body part only once per week.

    http://www.freedomfly.net/Documents/MAX-OT.pdf

    What do you think about that? Even if I eat and sleep right, do you think I could be overworking myself?
    I use the routine and I really like it. As MacKinnon said above, I mention it in half my posts.

    The warmup sets seemed a bit too much at first, but it really isn't bad if you rest only a minute between them (that's all you need becasue of the low weight).

    And since you are only doing a body part a day, there really isn't any risk of overtraining. And with the low reps and only three exercises a day, the intensity can be there every day.

    (Oh and thanks for posting that .pdf! I was gonna go thru ast's site and save all those web pages!)
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
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  9. #9
    GreenG mickyjune26's Avatar
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    dblockspy - Lol, a lot of people want my height...if only I could give out. An inch here...and in there. Funny thing - I don't feel skinny. We'll see how much size I gain in the next 7 months. I'll probably get a little chunky and have to lose some fat.

    Wbbirl - good to know. I don't know what to expect. I don't think I have much more newbie gains in me, but I should be able to see decent strength gains.

    BG5150 - Glad to help. It looks like a good read. As long as it kicks my butt, I'll enjoy doing it.

    I'll be posting in my journal to let you know what is going on.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  10. #10
    Grammar Nazi BG5150's Avatar
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    If you take anything away from the Max-OT program, keep in mind the warmup section. I know several people who've gone thru Max and moved on, but they keep the warmup. (not that it's exclusive to this program, but that's where we learned of it)
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  11. #11
    Senior Member KevinStarke's Avatar
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    its very possible, i brought my bench from 225 to 315 in 5-6 months, thats only 90 but i still think he can do it at a body weight of 200. Just kill that sh*t man

  12. #12
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    what were you doing differently in those 6 months man?

  13. #13
    back at it Beast's Avatar
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    Train in the 2-6 rep range. I really pushed up my maxes doing that.

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  14. #14
    GreenG mickyjune26's Avatar
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    Beast - you got it. A guy who got his bench up to 450 said don't do more than 6 reps.

    He suggested aiming for 4 x 4 maxing out each time. (after warmup)

    My current bench for example 180 x 4, 165 x 4, 155 x 4, 140 x 4. Make sure each is a max out. I think this is good, but every 4 weeks, only do 80% of max for a recovery week.

    Any thoughts?

    Btw - I learned about the strenght/powerrlifting forum after posting this. I iknow this entire thread should be in that forum.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  15. #15
    permanently bulking Titanium_Jim's Avatar
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    My suggestion would be 100x12, 140x4, 160x3, 180x as many as you can do for three working sets. There's a little thing called muscle memory, and it works a little better if you don't go down in weight on your working sets. What I mean is, your muscles remember the last set you do, so there's a difference if your last set is @140lbs instead of say, 185. The Max-OT guidelines are great. I've seen the best results using their techniques and would reccomend it to anyone. And BG was right about the warmup, a proper warmup can actually increase your strength during the workout.
    "I would have had sex with a pornstar, slapped a bitch and stole someone's dog." - deeder
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  16. #16
    GreenG mickyjune26's Avatar
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    Though I don't know exactly how muscle remembers, I feel you're right. If I were to max out the first set, then the second set is really fatiguing my muscles. (this excludes warmup and weight conditioning sets).

    PDF - I like the info the above PDF presents...up to the point where they talk about nutrition.

    I'm going to read some posts to figure out how much protein is recommended. I feel the above PDF is promoting their own products a little too much. 400 G protein a day? Seems a little high, and I'm also worried about overloading my liver.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  17. #17
    Wannabebig Member krazydawg's Avatar
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    I think that your problem might be that you are looking for a magic routine. I'm not saying that there aren't better or worse routines out there but take one and stick with it for a while. You need to change things up, but you can change them without always revamping your whole routine. There are tons of people out there that spend too much time looking around and always waiting for that next issue of Muscle & Fitness to come out and seeing what the next craze is.

    I think the key is in one of your statements from your first post. You said: "I have been working out on and off for 2 years." Consistency is the key. Get in there and stick with it. If you are going on and off, you may be going off at the same time that your body is in prime shape to make some significant gains.

    You have got a lot of body to work with at 6' 7". The bench may be a tough one for you because of your arm length. You have a long way to push that weight. Not saying a hundred pounds can't be done in 6 months, but don't be disappointed if it takes a little longer. You will get there. As for the squat, you can get that done without a problem. Your legs are probably stronger now then what you think.

    My advice is to keep it consistant and work hard at your goals. Focus most of your energy into working hard and keeping good form. Find yourself a routine and then do the work.
    "Calmer than you, dude"

  18. #18
    GreenG mickyjune26's Avatar
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    krazydawg - I really like your advice. You are very right. The times which I lift, I always make gains...no matter what routine I'm using. If I eat and sleep right and the do the lifts, I get stronger and bigger.

    Now I'm taking the next step and trying to learn why these things work. The above PDF does a pretty good job on explaining and concept - fatiguing vs. overloading. I also like how it recommends keeping the workout around 30 - 40 minutes. More intense, shorter workouts, more often.

    I think the reason people look for the newest craze is that they need something to keep them motivated. I've been lifting for 5 weeks and now want a long-term goal to stick with. This one is it!

    You've hit some key points, and I'm going to remember them. Now I'm going to look into nutrition.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  19. #19
    Wannabebig Member krazydawg's Avatar
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    Micky,

    Glad I could help. Mark my words, if you get some consistency in there you will start to realize some real gains. Add in there that nutrition that you are talking about looking into and then you will really start to see how this all works. None of it is rocket science. Some people are harder gainers then other, but do your research and put in legitimate effort and you are going to love the results.

    Good luck to ya.
    Last edited by krazydawg; 07-11-2005 at 01:10 PM.
    "Calmer than you, dude"

  20. #20
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    hahaha i just read through the max-ot thing, well half so far, and as it turns out id say a quarter or more of the stuff im doing is wrong. aint that a bitch

    time to redo my routine eh

  21. #21
    Senior Member KevinStarke's Avatar
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    Quote Originally Posted by jack_of_all
    what were you doing differently in those 6 months man?
    Got me man, i've never had specific routine i just go in and do what i do.

  22. #22
    Senior Member dissipate's Avatar
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    there's a routine that maki wrote
    http://www.wannabebig.com/article.php?articleid=146

    i started using it near the end of my cut, stopped for about two months, and continued when i started bulking 2 weeks ago. things have been going pretty well so far.

  23. #23
    Senior Member KevinStarke's Avatar
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    As for rep range i definitelly like 4-6 reps but i definitelly wouldnt max your body out each set, i do 4-6 reps of weight i could do for 6-7 reps so i dont burn out too quick, final couple of sets i might go balls to the wall on but you gotta remember you have other exercises to do.

  24. #24
    GreenG mickyjune26's Avatar
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    KevinStarke - I have to agree. I was trying set the weights so the 1st set (after warmups, of course) was maxed at 6, then the 2nd set was maxed at 4.
    When I maxed at 6, then I could only do 2 1/2 on the next set.

    I'm going to use your advice.

    Greathuskie - What were you doing wrong, if you don't mind me asking?
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  25. #25
    GreenG mickyjune26's Avatar
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    Dissipate - I just got done with a similar routine. It's pretty fun because you get so tired.
    I think the main thing is to keep lifting, make sure we do the basic lifts (squat, bench, etc...), and never quit!
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

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