For the weight room freaks ......

[Projekt]

I need to start lifting again... What do fellas recomend if I've been out of it for say 2-3 years?

I can get 265 on a clean max with excellent form. I do not concentrate on high weight as the possibilty of injury is too great. Besides my long azz arms make it hard to push big weight off my chest... But I do have very nice Pectoral development so I am happy with my routine.

Nelson-Bro....
Just start lifting.. What you like. I recommend compound exercises and full body mild workouts for a few weeks until you start to notice a particular body part asking for more..
I usually get back into it with ultra high rep lightweight routines. Activate your major muscle groups at the beginning of the workout to stimulate Testosterone production as well as the accompanying metabolic benefits.
Try:
1. Safety cage squats as much as you can handle.. Maybe just a 25 on each side for higher reps.  Three or four sets
2. Upright rows, with olympic bar, narrow grip to touch your chin then down with 55 or 65 lbs (for the Trapezzius dorsi shoulders..
3. Bench press olympic bar w/a pair of 5lbs (total 55-65lbs) for three sets and maximum reps around 50 or so.
4. 21's (Biceps curls) with an EZ bar and light weight (maybe 45-65lb)s 7 low-mid, 7 high-mid, 7 full. for three or more sets.
Try to circuit train all of these together sequentially to acheive an aerobic workout as well as resistance..
Trust me you will like the results.
You will need little aerobic (running, biking, elliptical) if you follow this back to the gym program.  But if you so desire try and alternative old school aerobic workout such as Jumping rope. It'll get your calves "swole" in no time.



<!--EDIT|Projekt
Reason for Edit: None given...|1154354644 -->

 

[BigDiesel]

last year got pretty silly with the juice for a mintue-when i recovered from bike acc. last Oct. I was down to 200lbs @ 6'7" felt like a string bean....soooooo, turned my butt into a dartboard for 8weeks and got to 230lbs was doing like 275 2-3 reps n out-didnt want ot hurt anything. I have never tried the 130s for anything other than shrugs, used to throw up 90s for indv. presses but I know I used to hate when the other meat-heads would drop those bad boys back to earth "boom!" and so I moved down in weight after I cycled off to be polite
To anyone out there that thinks "wow, these guys use 'roids n lift like a million pounds-cool!" think again. its NOT cool. your body feels like you're in a sauna 24-7 (you sweat all the time), you eat so often, you may as well carry a feedbag around your neck, and when you finish?....get ready to go through more emotional "episodes" than a daytime soap star. Was it worth it to me??? sure I love to push the limits...but now I see the side effects n wont put my friends n family thru watching that anymore...not a good idea if you have kids either. stay natural, or hit a GNC-nothing in there will freak your body out that bad, but if used properly you can make some gains you otherwise might not see for months in a matter of a few weeks.

 

[riironman]

right diesel....people need to do their homework before they try anything....

 

[BigDiesel]

HEY! Im not diesel!!! (thats some other guy...n he gets REAL cranky when I pretend to be him! ) its BIGdiesel to you, mistah!

 

[forceofnature]

Never judge strength by looks alone.  Some of the younger guys think you have to be huge to be strong.  Not true at all.  I was at my strongest power to weight ratio when I was at 165 lbs.  In a power lifting contest I beat out some big guys.  Their actual lifts were a little more than mine but lb for lb I beat them out.  I actually took 1st place over all in bench press for all categories but all the others I got 2nd or 3rd place.

Heck my younger brother was only147 lbs and benching over 300 lbs.  I have seen huge guys struggle with 275.

After all that lifting what does it get me?  Nothing really.  Now I am 40 y/o 5'6" 200 lb fat axe, and need to get off it and work out to lose some weight.  I dont think I will ever lift for max again especially since hurting my right hip while doing heavy squats.  I guess it did help me develop a strong back which helps later in life.

 

[slimshady]

before it stopped lifting weighs my bench routine went like this.
225 x 10
275 x 8
305 x 3
315 x 1
325 x 1
330 x 1
with free weights, no machines
with no spotter or workout partner, because this came pretty easy.
my body comp.
6'5" 240lbs with 9 percent body fat
I have since lost the desire to lift weights



<!--EDIT|slimshady
Reason for Edit: None given...|1154368518 -->

 

[RaveCrusader]

About 220, but I weigh more then I can bench by about 30 pounds. Yeah, I need to get in better shape. I have no desire to hit the 300 range or higher for bench. I more interested in losing about 20 pounds of insulation.

If you know what I mean.

 

[unkleslapnutz]

Ever since my shoulder went out I have stayed from any sort of power lifting. I stay below 315 on the bench now...Before my max was 4 plates or 405...I used to get a rush lifting heavy...now i just want to get smaller...

 

[nitrousjunkie]

250lbs.

 

[riironman]

with this heat wave were having i cant keep the weight on. There goes my goal of being "so big i have to move in sections"

 

[hydrabusa]

I used to work out alot, but not anymore...I went up to 235 lbs, I'm 185 lbs...I prolly, can lift 200 if I feel good...

 

[MPH 200]

21 years ago 245 - now I stick to the 12 oz. curls - builds great table muscle!!

 

[head east busa]

Never judge strength by looks alone. *Some of the younger guys think you have to be huge to be strong. *Not true at all. *I was at my strongest power to weight ratio when I was at 165 lbs. *In a power lifting contest I beat out some big guys. *Their actual lifts were a little more than mine but lb for lb I beat them out. *I actually took 1st place over all in bench press for all categories but all the others I got 2nd or 3rd place.

Heck my younger brother was only147 lbs and benching over 300 lbs. *I have seen huge guys struggle with 275.

After all that lifting what does it get me? *Nothing really. *Now I am 40 y/o 5'6" 200 lb fat axe, and need to get off it and work out to lose some weight. *I dont think I will ever lift for max again especially since hurting my right hip while doing heavy squats. *I guess it did help me develop a strong back which helps later in life.

with the exception of the hurting the hip thing and being 40 I feel your pain size is not indicative of strength. I was probably my best when I weighed 170 I could put up a max of 345 on the bench I preferred dumbells though and I never actually hit a max because the gym didn't go any higher than 150 .....stupid gym .... now, yup a little older and well larger

 

[SnowBeltChamp]

Right when I got out of HS I was the strongest kid on our team a 3 yr letter winner and captain senior yr and went to the Ohio State Football camp...well they tested strength with dips (you grab 2 bars and you dip your body down and up) well at the time I was a Dlineman and was 6' 265 but built like a tank and was able to do it 23 times with no break or pauses (the cut you off once you pause or let go of the bars) we were ranked in each test but for strength I got a A+ for my weight class.... the last day of camp we had a lift off in the gym and with everyone around and the adrenalin high I was able to do 405 1 time... yup 4 plates that was the best I ever done....

long story short thought I got a girl prego dropped my dreams of playing college ball go into the work force and 10 yrs later I weight 305 and pretty sloppy lol...

although last yr I started lifting again with a home set I got up to doing 315 sets of 4 with no spotter but no way close to what I once was and 40lbs heavier...sad really...then I went on my trip with my sister and gave up lifting... its been 6 months now and Im back to ground zero and every day I look at my weights and want to start but just too damn lazy... hope to get started again soon now the weather is changing !

 

[Gymratt 64]

5' 6" 225 lbs. Best bench last fall was 385 (45 yrs old) Tried 5 plates. Squarshed me like a bug and started the nagging shoulder pain. Going thru my share of injuries too. Lower back is bout worn out. Shoulder acts up.. Gotta lift like "Nuthin' else matters and so what if it did." - Al

 

[Phil96]

Two years ago, I chose off Anthony Spilotros' nephew to an arm wrestling bout. I'm
6' 175 lbs and 67. He's early forties and 'bout 280 lbs, and he used to give arm
wrestling exibitions at Ceasars' Palace. He didn't get me down, but I had to quit cause
I tore a pec. Hadn't done flys for a long time, usually do them with 80lbs each hand.
nasty bruise. Just hirep and lightweights these days had a tendon problem and I'm now
69&6mo Main thing is stationary and reg bicycle which I can do all day long. But then I'v got to get off them and get on my motorcycles!

 

[Casperle]

My lifting story is sad no wander I m single. Starting lifting at 18 skinney and little.Have not been away from it more that a week and ahalf at a time since then. At 18 I was 150 lbs now 35 195 lb. My best bench is 385 early spring of everyyear for the last 10 years or so I always get a little weaker thought the summer. Winter is my hardest lifting season. Right now I can get 315 for 4 no spotter and probaly 350 once. Winter I can get 315 6 without a spot last one can be a little ugly though.This is a cool topic but a little old.

 

[Phil96]

I'll armwrestle anyone on this site, and I'm pushing 70.
Come on! let's go! drag it out!

 

[ogre]

I have got to get back to lifting......my best was 245 a yr or so ago...my current lifestyle just does not permit enough extra time! High school daughter, horses, small farm to tend to..1-2 acres of landscaped area..not to mention 55+ hours per wk @ work...

He!!, I struggle to find time to ride, let alone lift!!

if your daughter is in HS, you DEFINETLY need to be lifting.

 

[Busa1166]

Most I lift is 250...... But thats how much I have to lift to get my fat arrss off the bench.... 250.75 if I have a dbbl whopper an a coke in my hands...