Posts Tagged ‘goals’

I am going to warn you right now; do not get TOO FAT!

Although I believe the winter bulk up is very important and I personally have gained almost 35 lbs this year, body fat can be very stubborn and difficult to burn off.

If you are gaining weight, please make sure you are lifting heavier and gaining some muscle.  If you are lifting light weights even though you gained weight, then you are wasting your time.

You should be putting on a combination of both muscle and some fat.

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One important part of bodybuilding that isn’t talked about a lot is timing.  When do we END our winter bulk up?

I like to plan out a predetermined weight gain and then I also choose several strength goals.  Once I get near or surpass my strength and weight goals, I know it’s time to shut it down and start getting ripped.

Although:

A) DO NOT stop going heavy until you are sure you will not break a record.  For example, I still need to max out on my bench press.  If I go up every week for the next 3 weeks, I will not stop.  I will keep maxing out until I cannot go any heavier.

B) If I reach my goals too early, then I will increase them.  If you reach your strength gains by halloween, you probably didn’t push yourself enough.

It appears that I only have 2 weeks left of my winter bulk up.  I am going for a bench press max on Monday, a squat max on Tuesday and I doubled my deadlift goal of 500 for 2 reps on last Friday.

If I don’t go up in these lifts, I will shut my bulk up season down in the next 2 weeks.  If I keep setting records, then I will continue to lift heavy until I cannot go up anymore.

Overall, its been a great winter bulk up and I am looking forward to getting ripped again.  I had to buy new work pants today because my waist grew to 32 inches, but that is a good sign.

Good luck to everyone except my friends Kook, Fred and Joe that I plan on beating in our annual “friends summer bodybuilding” competition.

-John

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Bodybuilding is a funny sport.

You can read all of the articles written in Flex magazine by the “so-called” experts or you can follow workout routines you find in the online forums, but unfortunately, most of it is bullshit.

I am not saying that some of it isn’t solid advice, but you have no idea how your body is going to react.

For myself, nothing ever goes to plan. Never.

For example, I have always been a great deadlifter.  In College I got up to 500lbs really fast and was almost lifting in the mid-500’s as a teenager.

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Eventually my progress started to slow down and I made a fatal mistake.  I started to add extra sets.

Not only did I get weaker, but I ended up pulling my back out and It took over a year to heal.

I see people making the same mistake with the bench press all the time.  They start to add sets on the bench press, then they go over to the incline and then they move on to the decline.

End result? They never progress.

I just turned 38 years old and I might be able to break my bench press record this year.  In 4 or 5 weeks I am going to try to get 365lb’s at around 181lb’s of bodyweight.

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Don’t get me wrong, that’s not any type of record breaking lifting, but it’s pretty strong for a regular gym lifter.

When I try to get stronger, it usually comes down to 3 things:

  • Speed.  I do my reps really fast, including my warm up.
  • Less Sets.  Sometimes I will only do one set after warming up
  • Eat more.  If you don’t eat, where is the magical muscle going to come from?

Also, you might find an exercise that works great for you.  If you do, don’t change anything up!!!

This year, I was doing bench press on Monday’s and I was doing shoulders on Friday’s.  I wanted to focus more on bench press, so eventually I substituted shoulder Friday’s for dumbbell chest.

From adding a second chest day, I started going up like crazy.  I shot my bench press up over 315 lb’s almost immediately.

Last week I decided to go back to shoulders and I started to add shoulder Friday’s back.

Result?  I started to feel some injuries come back and my bench press started regressing.

If something is working, DON’T STOP.  Even if it doesn’t make sense.

If pretty girls always compliment your favorite blue shirt, then wear that shirt!

Don’t try to overthink things.

Right now I have about 6 weeks of my bulk up left before I get into Spring Training.  Although I enjoy being strong, I have to admit, I am starting to feel overweight.

Good luck!

John

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The Fall is officially here!  I have been pigging out since Labor day weekend, but that is about to come to an end.

Next Monday I will officially start my Fall/Winter bulk up.

So, what is my goal this year? MASS.

I want to add some solid muscle mass.  And the only way to way to accomplish that, is by lifting some heavy ass weights.

With that being said, I also don’t want to add on too much body fat.  It is impossible to only add on lean muscle, but I will try to incorporate cardio through out the entire winter to minimize the damage.

This will be my schedule starting Monday:

Monday: Chest

Tuesday: Squats/cardio

Wendsday: Cardio/rest

Thursday: Shoulders

Friday: Back

Sat/Sun: Optional cardio.

My cardio will be a mix of tempo runs outside (2-4 miles), some sprinting when possible and 30-45 minute sessions on a bike or eliptical.

My performance goals are as follows:

Bench press: 325

Shoulders: 90-95

Deadlift 455

Squat: 225×10, 275x 5, 315 for 1 or 2

I mile run under 6 minutes:

3 mile run under 22 minutes.

Hopefully, I can reach these goals by New Years and then I can try to surpass them in the Spring.

I will keep everyone updated.

-John

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