Anybody into weight lifting/body building?

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Moved from Bodybuilding (7years) to Crossfit for me coz I want to be functionally strong and fit at the same time :thumbsup:

zapantha said:
We should get a lil competitive spirit going on? Throw some of our numbers on there? Like as far as 1 rep maxes


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Max Bench - 225#
Max Squat - 370#
Max Deadlift - 385# Sumo and 345# Conventional

Bodyweight 145#
 
zapantha said:
Try overload training with a slingshot (bench assister- basically a big elastic band), 1 - it allows you to hit 110% of your one rep max, 2 - it allows your muscles to get used to holding weight you couldn't normally hold by yourself (the rebound effect is only on the way up), 3 - psychologically it puts you in the mindset that you've already put the weight up before and can do it again without assistance


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can you send me a link with what your talking about, i cant find it on google
 
ascarbo27 said:
same here ive been going for a little over a year and i am stuck benching 215 max. so what im doing is dropping weight, on reps i go down counting to 4 slowly then i explode up
crossing my fingers
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Try dogcrap training and fts7 style training by hany rambod. Great for breaking plateaus and putting on mass.
Phil heath and Cutler use these techniques

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ascarbo27 said:
im stuck at 215 bench weight is 165 :irked:
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Switch up your routine. I am constantly switching mine up. What helps a lot is also doing a week of low weight high reps and and week of high weight low reps. Use everything there is( barbels, dumbbells and cables) and change up what you do every few weeks including the days you train muscle groups. I'm 175 and my numbers are constantly rising. Bench went from 1 rep@315 a few weeks ago to 4 reps@315 yesterday, and weighted pull-ups (dip belt with added weight hanging from my waist) for 1rep@180 to 8reps@180 in the same amount of time.


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What helps a lot is also doing a week of low weight high reps and and week of high weight low reps
this will work i think, i never thought of that
 
That's what's been working for me. The most important thing though is to just shock your muscle by constantly changing the routine, muscle confusion. That way they never get used to the routine and will never plateau.


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For those hitting the plateau, try drop sets (aka. Pyramid sets) easiest to do on machines unless you have a workout buddy. basically do warmup set with 60% Max then 80%, 100% to failure, then n without a pause lower the weight to 90% lifting to failure, no pause drop weight to 80% lift to failure ... Keep dropping the weight and lifting to failure. Do this once every month or two for decent gains and allow for 3-4 days recovery on that body part.
 
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