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About Switch

  • Rank
    No, your funny
  • Birthday 03/21/1983

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  • Location
    Australia NSW
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    93 180sx
  • Occupation
    IT Technician
  1. German Volume training

    I have used it... Very good program with good results... 60 second break is VERY important... thats the whole point of it, to fatigue your muscle...
  2. Creatine what have you tried?

    I have used it for years.. I find after using creo mono i get mad bloated guts after it... Not that its a bad thing as I still keep using it. But yes it is a proven supp. Lots of suppliment bashing on this forum... 90% of the sh!t out there is rubbish but there is a small majority that do work...
  3. **Waiting for "Ralph Wiggham" to reply as last time he did about this topic it started a sh!t fight... Anyway I agree, I have already voiced my opinion on this topic.
  4. Yeah its a single squash court in a tin shed...haha that fan hasnt worked for about 2 years, not sure why its still there, guess everyone is too lazy to move it.
  5. Here is a recent one, gets bloody hot in our gym, no fan, no aircon in a dodgy shed, but its the only way!!!!
  6. Interview Forum Members v1.0

    i) List three (3) things that motivate you to excercise and why these motivation tools are important to you. Setting new Goals Brother (competition) Enjoyment ii) Explain the results you have seen since you started excercising. Lot of size and strength Knowledge of being healthy Feeling of being healthy (mentally and physically) iii) How have these results have affected your life from pre-excercising times, to current? Get a lot more respect from other people Lots more confidence iv) List three (3) factors that you find hinder your excercise participation. Motivation Getting sick (rare) Alcohol (not that much anymore) v) How do you overcome these issues? Setting different goals Eating properly and clean Limiting consumption of drinking I will also need to know: Your name - Anton Verburg Age - 24 Job Title - Network Administrator (IT Nerd) How often you excercise p/wk - 5 What type of excercise you are doing - resistance
  7. So.. we agree benching sucks?

    I didnt realise there were so many people who went to the gym just to do bench. Bench is a great exercise and should be included in most programs. If you goto the gym just to do bench and some arm work you should take your arse out and beat it with a pole... Maybe people dont realise there are more muscles in the body than chest and arms?? Or maybe they just arent that serious about it. If you are just doing chest by doing bench it is useless, you need overall development or as some people said you will look unproportional. By doing shoulder and back work you are working the assisting mucles anyway and therefore you will increase your bench doing these other exercises so i dont know why people would leave them out, maybe they are uneducated or naive or just want to look sick on the beach. I havent had an injury yet but my bench isnt up anywhere near 150kg+, more like 125 at the moment so im not expecting too many problems just yet. Plus im not training for strength at the moment so I am using lighter weight for about 10. But anyway every exercise has its part and Im not done with bench yet.
  8. Program misconception

    Yeah I came home sick from work today, brain is a mess at the moment... first time ive been sick in about 2 years. not happy... You are right, bit of a word mismatch... ta.
  9. Program misconception

    Also something that works well is do all the same weight 5x5 as mentioned before then next week pyramid the weight up. then the week later use all the same weight again but a bit more that the first week. So first week bench would be like 100kg x 5 x 5 Second week 90x5, 95x5, 100x5, 105x5, 110x5 Then third week, 105kg x 5 x 5 Then back to pyramid... and so forth
  10. Switch

    Day 1 (Monday): Ok just got back... First time doing the 5x5 so i started off a bit light but thats what I am suppose to do apparantly... anyway here it is: Squat: Set 1: 100kg Set 2: 100kg Set 3: 100kg Set 4: 100kg Set 5: 100kg Bench: Set 1: 90kg Set 2: 90kg Set 3: 90kg Set 4: 90kg Set 5: 90kg Bent Rows (underhand grip): Set 1: 80kg Set 2: 80kg Set 3: 80kg Set 4: 80kg Set 5: 80kg Bit Weird doing 5x5 as I feel I havent done much... But Im sticking with it for a few weeks.
  11. Why Aren't you growing?

    Might have been... but I didnt get it from there... I wont say where I got it from due to the trauma I will get if I say I was on that website. haha
  12. X2... Makes you sound tougher also.
  13. Switch

    Here is the program Im starting on monday for up to 6 weeks depending on gains... Monday Squat 5x5 Bench 5x5 Row 5x5 Wednesday Squat 5x5 Military 5x5 DeadLifts 5x5 Friday Squat 5x5 Bench 5x5 Rows 5x5 Current Weight - 92kg Small Target - 95kg Long Target - 100kg
  14. Here is some stuff I stumbled upon and agreed it should be put here too, so I thought I would share with yas... BEGINNERS READ AND TAKE NOTES... 1. You overtrain and under eat. These are listed as the main primary reason because they go hand in hand and BOTH must be balanced or you can forget growth. The most perfect training regimen will fail miserably if diet is not there to support it. And conversely, the most perfect diet will be wasted if the trainee is doing more workload than they can recover from most do WAY too much! 2. The training workload is not varied. Doing the exact same lift the same way stops being productive for most trainees within 3-6 weeks. Once the body has adapted to the loading it must be changed if you are to continue to force the body to adapt. 3. Too much focus on isolation exercises, not enough compound work. You can do all the small lifts until you are blue in the face, but until you are moving big poundages in the big lifts you will remain small. Which brings up point #4. 4. You MUST squat and deadlift if you are going to reach your bodies growth potential. Think it through. Doing squats or deads activates 70-85% of the bodies overall musculature in one move. Doing a set of curls maybe 3-5%. Which sends a big signal that the body better get better at synthesizing protein and better at handling the need to grow as a unit? You will NEVER reach your potential without doing the squats and deads. 5. You constantly fluctuate between lifts that have bad carry-over. Here is an example: I have seen many times, and one I have done myself. The trainee burns out on benching and decides to do Hammer Strength Benches for a change. He makes the switch and is jazzed. His Hammer press is going up every week and he is stoked. After a time he has added 50 lbs to his Hammer bench and decides to go back and hit the bench, only to find its up a whole 10 lbs!!!!! That doesn't mean there is anything wrong with Hammer Benches. It just means that the lifts are dissimilar enough that an increase in one may not necessarily help increase the lift on another. Use of stabilizers and inter and intra-muscular coordination are two primary reasons, along with neural recruitment pattern gains that don't apply well to the other lift. 6. You don't know when to de-load/cruise , or take time off. NO ONES body takes a constant pounding of hard training without periods of active or full rest recovery. Until you learn how and when to don this your training will never be optimal 7. Your micro-nutrient support SUCKS! I can't count the number of guys I have seen trying to build great physiques taking a one a day vitamin and thinking they have it covered. If you want great things out of your body, you need to put great fuel in it. 8. You train with the intensity of a arthritic old lady. Nuff said. 9. You have no clearly defined goals. Most people just lift to get bigger, and while this is a fine goal, not having and strength related goals will kill your progress in the long run. Your primary goal should be getting stronger on the big lifts on a CONSTANT basis. Setting short and long-term strength goals and achieving them is what equals a big strong trainee in the long run. 10. You are inconsistent. Getting excited about your training and killing yourself in the gym only to burn out and few weeks later and miss a bunch of sessions ends up being 1 step forward, 3/4 steps backward for many trainees. Getting and staying consistent and racking up sustainable gains over the long-term is what its about. 11) I believe in general that the majority of people don’t work hard enough. If there's one thing we can learn from the old Eastern Bloc countries, it's that they worked harder than us, and that primarily, is why they always beat us in the Olympics. Work hard in the gym (even if your program sucks) and you will be rewarded. 12) I also believe that most people don't put near enough emphasis on lower body and core work. The key to getting big is full squats and deadlifts. If you are looking at your routine and you see that you are training upper body 3 or 4 days per week and lower body once, you have a serious problem. The majority of athletes should live and die in the squat rack. 13) And for that matter, EVERYONE’S program should be centered around these exercises: Full Squat, Deadlifts (or cleans or both), heavy barbell rows, bench press, and Standing Barbell Military/Push Presses. Add pull ups, barbell curls, dips, heavy abdominal work, and some core work (back extensions, reverse hypers, or glute hams) and that should make up 95-100% of the total number of exercises you do. The most effective training is simple and hard. 14) Training a bodypart once per week (and one bodypart per day) is one of the worst ways to train. It will create a rut in your training that you can’t dig out of. Training a bodypart twice per week has always been shown to be superior to once per week training of a muscle. The problem is with the influx of "Weider Principles" and other bodybuilding trash that's posted in the magazines, the masses have been stuck in the one-bodypart-per-day-per-week rut for years. No strength athletes train a bodypart once per week. Most olympic lifters, powerlifters, and strongman train their backs at least four times per week, and last time I checked, they weren't lacking in back width. The simple fact is that training using an upper/lower split or a push/pull split or 3 full body days will provide double or triple the training stimulus than training a muscle once per week and thus, if done correctly will lead to much, much greater growth and strength gains. 15) Training to near muscular failure has shown to induce identical hypertrophy gains than training to all out muscular failure. The reason you guys can't train a muscle more than once per week is because you are destroying it when you do train it. Learn to hit or miss that last rep and then call it done. Don’t do ridiculous amounts of forced reps, negatives, etc. until you literally can’t move the muscle. Take it to near failure and then your muscles will recover enough so that you can train them again in 3-4 days. Understand that there is a huge difference in training to near failure and not training hard. I would never advocate to not train hard. Actually, quite the opposite try to squat for 5 sets of 5 reps using only 10lbs less than your five rep max. That’s absolutely brutal. But when you get done, don't go to the leg press machine and keep pounding out sets and stripping off weight until you literal can't do a single leg press with only the sled. That’s absurd, and you can’t recover from it in 3 days. 16) Squat at least below parallel every time. Are you kidding me? I can’t believe some people are still quarter squatting and saying that riding a squat all the way to the ground is bad for your knees. Learn the facts. Stopping at or above parallel puts much more strain on your knees than going ass to grass. Plus going all the way down in an Olympic style back squat will put more mass on you than any other exercise. Period. 17) Isolation exercises are absolute crap. 90% of your routine should be made up of full squats, deadlifts or cleans, bench press, standing overhead press, heavy barbell rows, pull-ups, dips, and core work (abs, glute ham raises, back extensions, reverse hypers). Isolation exercises and machines are the worst thing that ever happened to the weight training world. 18) Quit using pyramid rep schemes like 10,8,6,4,2 – Instead, your time would be better served doing boring (but effective) gut busting sets of 5x5 or 4x8-10 using the SAME WEIGHT for each set. They WILL produce better results than the pyramid scheme. BTW, check your ego at the door when you do these. Here are some good quotes from Glen Pendlay: "Most athletes do too many exercises. Many times they look over other peoples programs like they are at a buffet. They pick a little of this and a little of that from a variety of programs, and end up with something useless. People think you have to train each muscle with a different specific exercise. Many guys in college athletics would do better if they would just randomly slash off half of what they are doing, and then work twice as hard on the half that is left." One More: "im so sick and tired of hearing people who just started training who say they cant gain weight. jeez ive heard this crap so often. every day it seems i have some stupid kid ask me about how to gain weight... in resturants, at the grocery store, yo uname it. for some reason there seems to be a sign on my back or something. usually i know its worthless to talk to them, sometimes i actually waste my time. talked to a kid at the golden corral a couple of days ago. took almost an hour when i should have been enjoying my all you can eat steak night... 3 days later i see him in the gym when i just happened to go in to talk to a friend who i knew was there... kid was there doing preacher curls. said hi to me, then said well i talked to my friend about what you said and he said he tried it once and overtrained so i decided to do this thing i read about... on the other hand about 6 months ago i talked to this 6' tall, 150lb kid who wanted to know about getting stronger. kid had done well in judo, won some titles, also after that had done cycling, turned pro then quit a year later, quite a good road racer. he actually did what i told him i guess, about 3 months after i saw him the first time i saw hiim again, he weighed about 185... he wanted to try olympic weightlifting so i let him train with the team i coach. now hes weighing 204 and clean and jerking about 300lbs, 54lbs gained in 6 months. no drugs. olympic squat from 175lbs to 385lbs, front squat from 150lbs to 330lbs. hell be a good lifter, has a good work ethic. needs to be 240 and fairly lean, will compete eventually in the 231 pound class. will take about another 12-15 months i suppose. why is a kid like this the exception and not the rule? why will kids do the same old thing for years in the abscense of results, and not try anything new? what the hell is wrong with people. there is a gym in town, i know the owner so i go and talk to him sometimes, there are all these kids in there, skinny little ****s, doing curls. they never progress, you see the same faces one year to the next, same bodies too."
  15. Yes the way you use them is vital... they shouldnt be replaced as meals... I did this at was stuck at 85kg. I changed to more solid forms of protien a while back and now im at 96kg with still low bodyfat... that first picture is jsut a mess. haha still quite funny thou...