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  1. battlefields is offline
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    Posted On:
    8/15/2010 7:50pm

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     Style: BJJ/ MMA/ MT

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    Hell yeah! Hell no!

    Aesthetic training

    Okay, so I have a knee injury and am going to train purely for aesthetics as squats are out, plus I wouldn't mind looking like the beast I once was as a youth. I haven't trained purely for muscle growth since I was young, so I'm just looking for any advice on a program to build muscle in a short amount of time.

    I am thinking along the lines of 50-60% of my maximum:

    Bench press 4x10 then 1xF

    Overhead press 4x10 then 1xF

    Bicep curls 4x10 then 1xF

    Hammer curls 4x10 then 1xF

    Tricep pulldown 4x10 then 1xF

    Dumbell wings 4x10 then 1xF

    Light light light deadlift 3x10

    I seriously and humbly ask for advice. The bodybuilding routines I learnt were from my dad, who did bodybuilding in the late 60's and 70's which I have slightly modified from my experiences in the gym and reading threads here.

    The low weight high rep thing is usually to get size, isn't it? (there is a thread on here recently regarding this, I'll check it out, in the meantime, please consider it in regards to my above program)

    Are there anymore exercises you can suggest?

    Should I modify the repetitions, sets?
  2. Emevas is offline
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    Posted On:
    8/15/2010 8:56pm

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    Hell yeah! Hell no!
    What kind of knee injury do you have?

    That's not really a routine for aesthetics, just kind of a laundry list of exercises. Mass training is highly dependent on programming rather than just movements and sets/reps, where rest periods are key along with principles like rest pausing and volume manipulation. Depending on your injury, you may be able to follow certain programs effectively.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  3. battlefields is offline
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    Posted On:
    8/15/2010 10:12pm

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    Hell yeah! Hell no!
    Sweet, as I said, I'm not up with the current training methods for this type so any program that builds bulk quickly you can recommend would be good.

    My knee is fine as long as it stays at a relatively obtuse angle. I still haven't had it checked out because I don't have insurance and a specialist is going to cost a bit, which I also don't have.
  4. searcher66071 is offline

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    Posted On:
    8/15/2010 10:23pm


     Style: Karate-knockdown, BJJ

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    Hell yeah! Hell no!
    I jst started 2 of my clients on the Westside Barbell for Skinny Bastards workout. It is a modified version of the Westside Barbell method as modified by Joe DeFranco. You might want togo to his site, DeFranco Training, and check it out. Joe has had some very good results with it. It is not designed for aesthetics, but putting on serious muscle is an added bonus.
  5. Emevas is offline
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    Posted On:
    8/16/2010 12:43pm

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    Hell yeah! Hell no!
    Quote Originally Posted by battlefields View Post
    Sweet, as I said, I'm not up with the current training methods for this type so any program that builds bulk quickly you can recommend would be good.

    My knee is fine as long as it stays at a relatively obtuse angle. I still haven't had it checked out because I don't have insurance and a specialist is going to cost a bit, which I also don't have.
    Are you saying it's the bending of the knee that causes pain, or the extending? Or both? Like, think of a squat. Does it hurt your knee to go down to the bottom of a squat, or to come out of the hole up to the top, or does it just hurt the whole time?

    Searcher's advice of WS4SB works pretty well. You will put on mass, it will still develop strength, and you can program around your injury.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  6. battlefields is offline
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    Posted On:
    8/16/2010 8:12pm

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    Hell yeah! Hell no!
    It hurts to go down to the bottom of a squat, then hurts on the way back up but once it goes past an obtuse angle it is then weakened. When it is straight it is fine, normal walking is fine, running gives it a bit of impact pressure that increases when going down hill and causes it to feel weak.

    I'll try this WSBFSB.
  7. Emevas is offline
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    Posted On:
    8/16/2010 8:52pm

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    Hell yeah! Hell no!
    Consider making the majority of your lower body work romainian deadlifts, straight legged deadlifts, and good mornings.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  8. battlefields is offline
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    Posted On:
    8/16/2010 9:57pm

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    Hell yeah! Hell no!
    Cool, cheers.
  9. Franco is offline

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    Posted On:
    8/17/2010 4:19pm


     Style: Weightlifting

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    Quote Originally Posted by Emevas View Post
    Mass training is highly dependent on programming rather than just movements and sets/reps, where rest periods are key along with principles like rest pausing and volume manipulation.

    Any chance you could go abit more indepth on this and/or link me to some where that does?

    Ive been doing 5x5 strong lifts for some time and want to switch to something else for a little while with my main goal been size more than strength.
  10. Emevas is offline
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    Posted On:
    8/18/2010 1:36am

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    Hell yeah! Hell no!
    I would start by reading Stuart McRobert's "Brawn" to get a realistic idea of bodybuilding training, and from there consider Super Squats just for an understanding of the value of the rest pause principle. After that, you could consider Practical Programming for Starting Strength just to understand the biological processess that are happening during training (Or Super Training by Mel Siff if you're REALLY into the hard science), and then you'd just want to read every article you could on the subject from t-muscle and elitefts, because at this point you should know enough to separate the supplement hype from the real stuff.

    20 rep squats and Dogg Crapp are prime examples of mass gaining programs, but honestly, you want a decent strength foundation before you try to move on there. Something like a 300lb bench, 400lb squat and 500lb deadlift for a 200lb, 5'9 athlete, as the high reps paired with the short rest periods is really going to cut into your working set weights, and it's hard to build muscle using 135lbs.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
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