From casual fitness to powerlifting: How I made the switch

Nicholas Kern90 said:pull-ups and military press are basically in the same ballpark for me

The whole point is that you shouldn't have massive imbalances between your antagonist muscle groups...

I'll say it again...

How many people do you actually know who follow that principle?

Wait, you're hitting 175 lbs on the military press?

Nicholas Kern90 said:For me, pull-ups and military presses are pretty much in the same ballpark.

The real kicker is that you really shouldn't have huge gaps between your agonist and antagonist muscle groups, I guess.

That’s a really solid point right there.
I mean, every workout should probably be balanced out, or maybe even specifically targeted if you're trying to fix an existing imbalance.
As for those specific numbers for military presses versus pull-ups... honestly, I doubt they're actually that close for most people, to be fair.

-Steve

Michael Rivera63 said:I’m just going to say it again:

How many people do you actually know who train that way?

Wait, you’re seriously telling me you have an 180 lb military press?

I don't really get why you're hung up on how many people know this stuff. Look, if you don't know anyone doing it, then it isn't the standard. I can't name ten guys who can pull off a single-leg curl with 20 lbs, but I can certainly name fifty who are grinding through various curls with 220 lbs. Nobody focuses on those specific movements—not to mention most people just stick to chest, abs, biceps, and all those other "beach muscles." I’m telling you how it *should* be done; everyone else is just explaining to you why it isn't. So, go ahead and ask me how many people I know who actually follow this approach, and I’ll tell you right now: very few. And honestly, that’s the saddest part about the whole situation.

Timothy Chase91 said:I don't get why you're obsessing over how much people actually know. If someone doesn't know anyone doing it, then they don't know it. I can't name ten people who can pull off a single-leg squat with 20 pounds, but I can certainly name at least fifty guys cranking out all sorts of squats with 220 pounds. Nobody does those specific movements—not to mention everyone just sticks to chest, abs, biceps, and those other beach muscles. I’m telling you how things *should* be; everyone else is just explaining to you why they aren't. Now, you ask me how many people I know who actually fit that mold, and I’ll tell you right now: very few. And honestly, that’s the most pathetic part of this whole approach...

Well, since I spend my life in a weightlifting gym, I happen to know plenty of people who squat, deadlift, bench, and hit all the other big lifts.

But absolutely nobody—and I mean nobody—has identical numbers for their squat and deadlift. Not even close...
It's just like how nobody has matching numbers for their Bench Press and Back Squat...
Or having the exact same weight on Pull-ups and Military Press...

Chasing these "ideal" ratios is pure nonsense...
Nobody is built that "perfectly"...

Sure, you could force yourself to lift the same weights across different disciplines, but that would just mean you're training at a significantly lower intensity in three out of six lifts compared to what you're actually capable of...

If you're biologically wired a certain way, and your leverage favors the deadlift over the squat, you are never going to have equal numbers for both...

Jason Campbell70 said:I believe significant muscle mass comes from moving heavy loads, primarily through compound movements. It works both ways.

When you're training, do you push toward maximal weights—meaning lower rep ranges than the standard bodybuilding protocol of 6 to 8 reps?

My main focus right now is hitting a 300-pound bench press. (I'm currently at a 120 kg 1RM 😳).
I'm convinced that once I hit this measurable milestone, there will be a noticeable improvement in my physique as well, even if aesthetics are harder to quantify.

Because of that, I've structured my last few sessions around lower rep counts and heavier weight.

I'd love to hear your thoughts... 😁

For my heavy compound lifts (bench, deadlift, squat, overhead press, cleans), I usually start with 2 or 3 sets near my max, then follow up with 3 sets of 6 to 10 reps. I've managed to add 65 lbs to my deadlift, 35 lbs to my squat, and 45 lbs to my bench.

Jason Campbell70 said:My take is that significant muscle mass comes from moving heavy loads, primarily through compound movements. It works both ways.

When you're training, do you push toward your absolute maxes—meaning lower rep ranges than the standard bodybuilding protocol of 6 to 8 reps?

Right now, my main focus is hitting a 300-pound bench press. (I'm currently at a 120 kg 1RM 😳).
I'm convinced that once I hit that objective milestone, there will be a noticeable improvement in the more subjective, aesthetic side of things.

Because of that, I've been structuring my last few sessions around heavier weights and lower repetition counts.

Thoughts? 😁

For me, on heavy compound lifts (bench, deadlift, squat, overhead press, cleans), I start with 2-3 sets near my max, then follow up with 3 sets of 6-10 reps. I've managed to increase my deadlift by 65 lbs, squat by 35 lbs, and bench by 45 lbs.

Michael Rivera63 said:Look, I know plenty of guys who squat, deadlift, bench, and hit all the other big lifts because I train weightlifters

and honestly, nobody—not a single person—has identical numbers for their squat and deadlift. Not even close.
It's just like how nobody has the exact same Bench Press and Back Squat totals,
or the same strength in pull-ups versus military press.

Chasing "ideal" ratios is just nonsense.
Nobody is built that perfectly.

Sure, you could force yourself to lift the same weight in both lifts, but that just means you're training at a much lower intensity for three out of those six movements than what you're actually capable of...

If you're naturally built a certain way, and your leverage favors a deadlift over a squat, you're never going to have matching numbers for both.

The point isn't whether you can achieve perfect symmetry or not; some people will have it and others won't, and a million different factors play into that. It's about whether you choose to train specifically to reach those ratios or not. About 80% of lifters bench five times a week but only hit the rowing machine once a month. I was simply describing what an "ideal" balance would look like. Whether anyone is actually built that way is irrelevant—perfection doesn't exist. Best,

Timothy Chase91 said:Don't push any exercise to failure.

What exactly constitutes "failure" to you? I’ve recently returned to the gym after a long hiatus, sticking to my old routine: sets of 6 to 10 reps at near-maximal weight—basically pushing right up to muscle failure. I used to do it because I was young and reckless, but now I actually have a theoretical basis for it. It's called High-Intensity Interval Training, built on two pillars: maximum load and infrequent sessions (twice a week is plenty). Apparently, it's an analogy for male predators in the animal kingdom; they carry significantly more muscle mass than females despite being sedentary most of the time. When they finally exert themselves during a hunt, they go until total exhaustion. Combined with hormonal differences, that's supposedly why they have more mass.

Anyone here tried this? It's also known as "Heavy Duty".

Timothy Chase91 said:It isn’t just about whether you have results or not—some people will always be ahead of others, and a million different factors play into that. It’s actually about whether you’re training specifically to get them. About 80% of people hit the bench five times a week but only pick up a rowing machine once a month. I was describing what an "ideal" program would look like, though debating whether anyone is actually built "ideally" is pointless. Nobody is perfect. Cheers.

Look, I'm talking about a scenario where someone is doing both movements at full intensity.

For instance, I’m not hitting heavy deadlifts right now—not until my squat gets closer to the absolute max I think I can pull from the floor.
And once I hit that number, what do you honestly think is going to happen to my deadlift?
It’ll skyrocket. Within two weeks of getting back to it, I'll be pulling way more than before, even without the recent practice.

That’s simply because I’m naturally built for pulling...

Nobody hits that "perfect" ratio.
So, I don't see why you're even bringing that up.

stormylynx14 said:How exactly are you defining "failure"?...

.

You actually answered your own question in the next line. I'm not sure if you're talking about High-Intensity Interval Training, maybe something along the lines of Chad Waterbury's style?

Exactly. I’m talking about High-Intensity Interval Training. Any experience with it? It’s my only option since I don't have much time to waste at the gym.

Today was absolute madness 😁

130kg x 1 (My spotter helped me through the initial lift, then I took over. It felt surprisingly smooth. Did they help much? Hard to say, but it wasn't much, and I'm still not counting this as a true successful rep. Still, it’s a step up from last time 🙂 )

Then I moved into my standard sets

10x100 kg
8x100 kg
7x100 kg
6x100 kg
5x100 kg

None of those sets were even close to failure. I had plenty of gas left in the tank to push out one more rep, but I haven't been practicing that lately.
Next session, I'm hitting 5 sets at 110 kg and seeing how far I can go.

The rest of the workout:
5 sets of dips
3 sets of EZ bar overhead tricep extensions
3 sets of close-grip bench press

Jason Campbell70 said:10 reps at 220 lbs
8 reps at 220 lbs
7 reps at 220 lbs
6 reps at 220 lbs
5 reps at 220 lbs

I wouldn't touch close-grip bench on the same day as this... given those sets at 220, how are you managing to hit "only" 285kg?

Paul Miller64 said:I wouldn't dream of touching narrow grip bench on the same day as this... especially after sets like that with 220 lbs. How on earth are you managing to lift "only" 285 lbs?

It’s what we call poor CNS adaptation...😁

For me, hitting a triple at 330 lbs feels way harder than grinding out a single at 400 lbs... (and I'm talking squats here)

Michael Rivera63 said:That’s just poor CNS adaptation.😁

For me, hitting a triple at 330 lbs is actually harder than a single at 400 lbs... (and I'm talking about squats)

It's the same story with my squats...

I absolutely nailed this training cycle. My max bench used to be 275 lbs, and now I'm running 6x265 lbs close-grip (after just four weeks)

If you guys are interested, I'll upload the full program tomorrow.

Paul Miller64 said:I’m running into the exact same thing with my triceps...

I absolutely nailed this training block. My max bench used to sit at 275 lbs, but now I’m hitting 6x265 lbs on close-grip bench... (after a 4-week break)

If you guys want, I'll upload the full program tomorrow.

For my bench, I actually ran a Smolov Jr. cycle.

Three weeks, benching four times a week...

Ended up adding about 20 lbs to the lift too.

In the beginning, everything affects your central nervous system. That’s why you need a solid program with actual progression if you want to move heavy weight, rather than just chasing a pump with the same old numbers forever...

This 17-year-old kid is pulling 675 lbs on his deadlift 😲

http://www.youtube.com/watch?v=M6UUJbb2T6E

Michael Rivera63, is this enough motivation for you? 🙂

ruggedpanther27 said:this 17-year-old kid is pulling 675 lbs on his deadlift😲

http://www.youtube.com/watch?v=M6UUJbb2T6E

Michael Rivera63, you seeing this motivation here?🙂

Now *this* is what I call motivation.

http://www.youtube.com/watch?v=UURIs159pYI

Honestly, I think I might have already surpassed that guy's deadlift... at least compared to what he’s hitting in this video. I'm way stronger now, but back then, I was only about 330 lbs😁)

Michael Rivera63 said:this is pure motivation for me

http://www.youtube.com/watch?v=UURIs159pYI

Honestly, I think I could already out-deadlift this guy... at least compared to what he's pulling in this video. He's way stronger now, but he’s sitting at about 330 lbs 😁 right now

Pisarenko is a total beast

And this kid looks like such a lightweight. He looks like a complete beginner, which is why those weights he's lifting are tripping me out... I've watched a bunch of his videos lately, and man, he's actually really good 🙏

Who knows where he'll be in a few years

I've actually started following this stuff more because of this forum and you

Once my leg is healed, the first thing I'm hitting at the gym is deadlifts😁