Note: Charles is here on a weekly basis to help you cut through the B.S. and get to the bottom of the biggest questions in health and training. Post your questions via social media or in the comments section below to participate in next week’s mailbag.
Question #1: Steroid Use In Commercial Gyms
READER: How common is steroid use in recreational gyms like 24 Hour Fitness or LA fitness? It seems like so many guys there are huge – way out of proportion to the general population.
CHARLES SAYS: You know what? I really have no idea. But certainly I’d assume it’s very common, particularly when you’re talking about guys who are over 250 pounds and super-lean.
Question #2: Smith Machine Deadlifts
READER: If all I have access to is a Smith machine, is it worth deadlifting on it or should I do something with heavy dumbbells, one-sided stuff, or what?
CHARLES SAYS: First, if you’re doing it on a Smith machine, it’s not a deadlift. But that aside, if all you have access to is a Smith machine, I’d recommend canceling your Planet Fitness membership and joining a new gym that would be more suitable to your needs.
Question #3: How Big Should My Gains Be?
READER: I’ve been a skinny guy all my life (obvious ectomorph) and finally I have started to gain some muscle after training smarter between the ages of thirty and 35. Now my question is, how big should I be? Is there an ideal weight/inch or foot of height? I’m 5’10” tall. My goals are to look good and perform most things better than most people.
CHARLES SAYS: There are no “shoulds” when it comes to this question, unless you’re a serious athlete in a specific sport, and/or unless your occupation has height/weight requirements. In my own case, most lifting aficionados probably would say I look too skinny at 6’1” and 198, but it suits me, so I don’t really care. Learn to find comfort in your own skin!
This Week’s Training
Okay, so this was week three of my hypertrophy block. Next week will be a deload, which means I’ll still be pushing hard, but for much less volume than usual.
The standout lift for the week was a 385×10 on pulls, which kind of came out of nowhere. My best set of 10 ever was with 400, but that was four or five years ago, when I was about twenty pounds heavier, so I was super happy with that set (watch the video below).
I’ve also posted a video on the topic of how to organize your upper body training, so have a look at that as well.
Weekly Volume: 83,222 Pounds (Last Week’s Volume: 91,298 Pounds)
Significant Lifts:
- Clean and Jerk: 198×1
- Deadlift: 385×10
- Close-Grip Bench Press: 185×8
Monday, March 16, 2015
Bodyweight: 202.4 Pounds
Volume: 22,220 Pounds
Average Weight Per Rep: 133.05 Pounds
Hang Snatch
- Set 1: 45 lbs × 5
- Set 2: 66 lbs × 5
- Set 3: 66 lbs × 5
- Set 4: 88 lbs × 3
- Set 5: 110 lbs × 3
- Set 6: 132 lbs × 1
- Set 7: 137 lbs × 1
- Set 8: 154 lbs × 1
- Set 9: 154 lbs × 1
- Set 10: 132 lbs × 2
Notes: Q: 85.92
Overhead Squat
- Set 1: 45 lbs × 5
- Set 2: 45 lbs × 5
- Set 3: 45 lbs × 5
Notes: IQ: 45
High Bar Squat
- Set 1: 45 lbs × 5
- Set 2: 95 lbs × 5
- Set 3: 135 lbs × 5
- Set 4: 185 lbs × 10
- Set 5: 205 lbs × 10
- Set 6: 225 lbs × 10
- Set 7: 205 lbs × 10
- Set 8: 185 lbs × 10
Notes: IQ: 175.76
Leg Extension
- Set 1: 130 lbs × 10
- Set 2: 145 lbs × 10
- Set 3: 145 lbs × 10
Notes: IQ: 140
45° Back Extension
- Set 1: 120 lbs × 10
- Set 2: 120 lbs × 10
- Set 3: 120 lbs × 10
Notes: IQ: 120
Wednesday, March 18, 2015
Bodyweight: 201.4 Pounds
Volume: 20,995 Pounds
Average Weight Per Rep: 139.96 Pounds
Bench Press
- Set 1: 45 lbs × 5
- Set 2: 95 lbs × 5
- Set 3: 135 lbs × 5
- Set 4: 185 lbs × 10
- Set 5: 205 lbs × 8
- Set 6: 200 lbs × 9
- Set 7: 195 lbs × 9
- Set 8: 185 lbs × 9
Notes: IQ: 168.08
- Set 1: 9 reps
- Set 2: 9 reps
- Set 3: 9 reps
- Set 4: 9 reps
Notes: IQ: 201.4
Bicep Curl (Dumbbell)
- Set 1: 70 lbs × 10
- Set 2: 70 lbs × 10
- Set 3: 70 lbs × 10
Notes: IQ: 70
Skullcrushers
- Set 1: 65 lbs × 8
- Set 2: 65 lbs × 8
- Set 3: 65 lbs × 8
Notes: IQ: 65
Thursday, March 19, 2015
Bodyweight: 201.4 Pounds
Volume: 22,557 Pounds
Average Weight Per Rep: 219 Pounds
Clean and Jerk
- Set 1: 45 lbs × 5
- Set 2: 66 lbs × 3
- Set 3: 88 lbs × 2
- Set 4: 110 lbs × 2
- Set 5: 132 lbs × 2
- Set 6: 154 lbs × 1
- Set 7: 176 lbs × 1
- Set 8: 198 lbs × 1
Notes: IQ: 94.76
Deadlift
- Set 1: 135 lbs × 8
- Set 2: 225 lbs × 8
- Set 3: 315 lbs × 8
- Set 4: 385 lbs × 10 (Video Below)
- Set 5: 365 lbs × 8
- Set 6: 318 lbs × 12
Notes: IQ: 296.03
19″ Box Squat
- Set 1: 95 lbs × 8
- Set 2: 135 lbs × 8
- Set 3: 185 lbs × 8
- Set 4: 205 lbs × 8
Notes: IQ: 155
Friday, March 20, 2015
Bodyweight: 200.8 Pounds
Volume: 17,450 Pounds
Average Weight Per Rep: 127.10 Pounds
Close Grip Bench Press (Pinkies on Rings)
- Set 1: 45 lbs × 8
- Set 2: 95 lbs × 8
- Set 3: 135 lbs × 8
- Set 4: 165 lbs × 8
- Set 5: 185 lbs × 8
- Set 6: 165 lbs × 8
Notes: IQ: 131.66
Seated Row
- Set 1: 150 lbs × 9
- Set 2: 150 lbs × 9
- Set 3: 150 lbs × 9
- Set 4: 150 lbs × 9
Notes: IQ: 150
Bicep Curl (Dumbbell)
- Set 1: 80 lbs × 8
- Set 2: 80 lbs × 8
- Set 3: 80 lbs × 8
Notes: IQ: 80
- Set 1: 130 lbs × 10
- Set 2: 130 lbs × 10
- Set 3: 130 lbs × 10
Notes: IQ: 130
Check out these related articles:
- Last Week’s Smart Strength Mailbag
- Male Body Image and the Pressure to Use Steroids
- Average Is Crap: the Painful Truth About Making Gains
- What’s New On Breaking Muscle Today
