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Bench Polkov
SIR BENCHALOT
The beginner routine is best for beginners, its not a powerlifting or strength specific program. Its a beginner lifter routine. Run it, develop good form, build neural pathways, strengthen your joints and stabilisers along with your prime-movers, then in a few months you might be ready to move onto a bodybuilding specific routine.
Those anti-powerlifting people need to stop getting their wires crossed. There's no such thing as a beginner powerlifter or beginner bodybuilder, there are just beginners.
Those anti-powerlifting people need to stop getting their wires crossed. There's no such thing as a beginner powerlifter or beginner bodybuilder, there are just beginners.
leachy
New member
El Freako, I think you post in every beginner section and they never listen.
Australia is so fucking far behind America. If you want to get bigger, your going to have to get stronger, and your going to have to eat. And that means squatting, benching, deadlifting 2-3 times a week.
Lift heavy shit often. And eat like it's your last day on earth. Too many of you are worried about having a six pack and will spend years doing preacher curls and tricep kick backs.
Australia is so fucking far behind America. If you want to get bigger, your going to have to get stronger, and your going to have to eat. And that means squatting, benching, deadlifting 2-3 times a week.
Lift heavy shit often. And eat like it's your last day on earth. Too many of you are worried about having a six pack and will spend years doing preacher curls and tricep kick backs.
Lol well I'm just getting confused with all these different programs! I have been training, last week I did the begInners program, this week I'm trying the max ot program! See how it goes
Thanks for the replies everybody!
Just choose one and stick with it.
callan
The official ghetto booty
+1 consistency is the key
I was hoping to see this agreement reached
You are too early into the program to be changing the program. Stick to it, make some gains and reassess at a later date
MikeW
Member
Won't be good, but its your body your choice.Yeah well at the moment I'm just going to stick to the max ot and keep working on my diet
You wanna play with the big boys then lift big things. You wanna ego boost and talk shit with the bro boys then do iso kickbacks. Again your choice.
Cheers,
Mike
Skalatharx
Member
Nothing wrong with max ot, you thow in what you want to do, you can still squat deadlift and bench. Reps are nice and heavy 4-6. I don't see a problem with it.
MikeW
Member
Fair enough, but it sounds too much like ASN's Max-IT programme to me. That's an advanced bodybuilding programme with a bodypart split focus and a heap of different exercises. Definately something I wouldn't recommend to a noob who is still learning how to lift. I've still got it in the bottom of my gym bag somewhere. Used it for about a year for minimal gains. Switched to PTCs beginners and now PPP programme and am seeing big gains in all three lifts and muscle growth to go with it. Back and legs the obvious big gainers and I don't reckon you'll get that doing dumbell rows and leg press. Just IMO, but the big three is it for me, all the rest is window dressing.
Cheers,
Mike
Skalatharx
Member
No its allot different to that asn crap lol. Just based on heavy compound movements 4-6 rep range finishing off with iso work if desired. I enjoy it after doing westside for 8 years. In fact my bench has gone up lol. Im fairly instictive though when it comes to training and will change things up from time to time, but you don't get to my bodyweight with out knowing a thing or to about training lol.
MikeW
Member
OK, I take back what I said then. I read AST Max OT and thought ASN Max IT. All a bit bloody confusing. You had to sign up to AST in order to get the programme so I didn't bother going any further.
Cheers,
Mike
Zink
New member
I've been doing a similar program for the past 6 months and gained about 10kg. This was after a couple years of doing a mix of compounds and iso workouts. I was also taking every supplement under the sun.
I made my real gains when I started concentrating on compounds, and cut out all of the bullshit sups. Make sure you eat well and eat HEAPS. You might need a protein shake here and there to help fill in the gaps of your diet, but don't waste your money on supplements. Meat, veggies, eggs, oats, milk, tuna.
Good luck!
I made my real gains when I started concentrating on compounds, and cut out all of the bullshit sups. Make sure you eat well and eat HEAPS. You might need a protein shake here and there to help fill in the gaps of your diet, but don't waste your money on supplements. Meat, veggies, eggs, oats, milk, tuna.
Good luck!
Hey Zink, Im going to make that my permanent shopping list, thanks!
Figjam Brah
Srs feels brah
Rambodian
No I'm not cambodian
That is rather bloody brilliant, well done to you sir LOL....love it!
Haha nice one mate! i haven't really made much progress as i've been away on a holiday so most of the time i was just eating whatever and drinking booze lol
started back at the gym on Monday and I'm also gonna try stick to a diet! i find preparation is such a drainer and am often too lazy to do it
need a personal chef 
lol
I think i'll start getting serious at the gym starting next year cause i also have my 21st at the start of december then thailand for new years so no doubt there's gonna be a lot of partying/ drinking/ sleepless nights which isnt going to do anything for my progress!!! hmmmmm maybe that can be my new years resoloution: Get massive; Be healthy hahah
started back at the gym on Monday and I'm also gonna try stick to a diet! i find preparation is such a drainer and am often too lazy to do it
need a personal chef lolI think i'll start getting serious at the gym starting next year cause i also have my 21st at the start of december then thailand for new years so no doubt there's gonna be a lot of partying/ drinking/ sleepless nights which isnt going to do anything for my progress!!! hmmmmm maybe that can be my new years resoloution: Get massive; Be healthy hahah
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