The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Results 1 to 6 of 6
Like Tree2Likes
  • 1 Post By 306pelusa
  • 1 Post By 306pelusa

Thread: The Bear - is it ok for my goals?

  1. #1
    Khephnes is offline Junior Member
    Join Date
    Mar 2017
    Posts
    3

    Default The Bear - is it ok for my goals?

    Hey,

    Training for 7-8 years and I'm a big guy. 188 cm and 106 kg around. BF is %15-16, not much. Also I'm on low dose gear. I don't like to train like a BBer and this is why I have trained Texas Method style and some powerlifting routinez before. And now want to start The Bear.

    Thought I'm gonna do BP and DL. First bench, then deadlift. My main goal is size but strenght is important thing for me, too.

    My main question is that it seems too much volume in the paper - in despite of I'm on gear, recovery will be problem because of lots of sets of DL. CNS will burn. So x2 week of Bear is enough (Mon/Thurs) or should I x3 a week?

    Also I'm gonna add 3 sets of BW chins after each session for some biceps activation.

    Thanks!

  2. #2
    306pelusa is offline Senior Member
    Join Date
    Jan 2016
    Posts
    225

    Default

    Why not continue The Texas Method? My understanding is that it's a serious mass building program as well. You didn't give max numbers, but if you're working on the Texas Method, your DL should be close to 500 lbs or even higher. I don't know if you'd want to run a Bear cycle at that level. Most people who use the Bear are probably at a more beginning level than someone who trains with TM.
    Khephnes likes this.

  3. #3
    Khephnes is offline Junior Member
    Join Date
    Mar 2017
    Posts
    3

    Default

    Get bored of TM.

    Also I don't think that The Bear is for beginners. It's brutal and lots of volume.

    My DL is not high as you mention. Here's my 1rms,

    BP - 145 KG
    DL - 210 KG
    SQ - 190 KG
    OHP - 100 KG

    Not that much.

    Also would like to see your recommendation about the Bear - x2 per week or x3 per week. I've done first day (BP then DL) and I feel crap on next day. x3 should be pretty tough and unnecessary it seems.

    Quote Originally Posted by 306pelusa View Post
    Why not continue The Texas Method? My understanding is that it's a serious mass building program as well. You didn't give max numbers, but if you're working on the Texas Method, your DL should be close to 500 lbs or even higher. I don't know if you'd want to run a Bear cycle at that level. Most people who use the Bear are probably at a more beginning level than someone who trains with TM.

  4. #4
    306pelusa is offline Senior Member
    Join Date
    Jan 2016
    Posts
    225

    Default

    Quote Originally Posted by Khephnes View Post
    Get bored of TM.

    Also I don't think that The Bear is for beginners. It's brutal and lots of volume.
    I didn't say the Bear was for beginners. However, it is at an easier level than the TM.

    I know that sounds strange because the Bear is high volume. But it makes sense. An intermediate DLer would not have as many issues pulling 10+ sets of 5's at their 80% 1RM (which might be like around 275 lbs). But ask a more advanced DL to do that at their level (which might mean 10+ sets of 5 with 400 lbs or so), and the routine would be downright brutal.

    The Bear seems to get done mostly by people who run PTTP for a few cycles, get their DL past 300, and then run a Bear cycle for some mass. But a lifter who is very strong in the DL (like one who has worked for some time with TM) might find the Bear to be way too hard.

    With a 210 KG DL, I think it would be OK to follow the Bear. Depending on how much you weigh, I'd consider that an Intermediate lifter so the Bear seems reasonable.

    As far as frequency, most people seem to hit both lifts twice a week. However, I have heard stories of lifters who will hit them 3 times a week. I would imagine those lifters might have been a bit more beginner (so the weights they were handling were smaller and easier to recover from), and most likely were eating like there was an incoming famine. Probably sleeping a ton too.

    If you're interested in following the Bear, I'd recommend you post on Strongfirst's forums. Hardly anyone runs the Bear here in DD, but you'll find some good support and plenty of testimonials on Strongfirst. They'll have better answers for your questions.

    Good luck!
    Khephnes likes this.

  5. #5
    Khephnes is offline Junior Member
    Join Date
    Mar 2017
    Posts
    3

    Default

    Great post!

    The post includes every answer that I want to hear! Thank you!

    Quote Originally Posted by 306pelusa View Post
    I didn't say the Bear was for beginners. However, it is at an easier level than the TM.

    I know that sounds strange because the Bear is high volume. But it makes sense. An intermediate DLer would not have as many issues pulling 10+ sets of 5's at their 80% 1RM (which might be like around 275 lbs). But ask a more advanced DL to do that at their level (which might mean 10+ sets of 5 with 400 lbs or so), and the routine would be downright brutal.

    The Bear seems to get done mostly by people who run PTTP for a few cycles, get their DL past 300, and then run a Bear cycle for some mass. But a lifter who is very strong in the DL (like one who has worked for some time with TM) might find the Bear to be way too hard.

    With a 210 KG DL, I think it would be OK to follow the Bear. Depending on how much you weigh, I'd consider that an Intermediate lifter so the Bear seems reasonable.

    As far as frequency, most people seem to hit both lifts twice a week. However, I have heard stories of lifters who will hit them 3 times a week. I would imagine those lifters might have been a bit more beginner (so the weights they were handling were smaller and easier to recover from), and most likely were eating like there was an incoming famine. Probably sleeping a ton too.

    If you're interested in following the Bear, I'd recommend you post on Strongfirst's forums. Hardly anyone runs the Bear here in DD, but you'll find some good support and plenty of testimonials on Strongfirst. They'll have better answers for your questions.

    Good luck!

  6. #6
    Khephnes is offline Junior Member
    Join Date
    Mar 2017
    Posts
    3

    Default

    Hold on. You said "10+ sets of 5's at their 80% 1RM"

    I'm doing,

    DL, first set 6-7RM
    DL, second set - first of %90
    DL, back offs - first of %80

    Same for bench.

    Any wrong with this?

  7. #7
    306pelusa is offline Senior Member
    Join Date
    Jan 2016
    Posts
    225

    Default

    Quote Originally Posted by Khephnes View Post
    Hold on. You said "10+ sets of 5's at their 80% 1RM"

    I'm doing,

    DL, first set 6-7RM
    DL, second set - first of %90
    DL, back offs - first of %80

    Same for bench.

    Any wrong with this?
    Sorry, I misspoke. You have it right. The idea was simply that the Bear has too many reps for the Beginner, but can be too much tonnage for the more seasoned lifters with larger 1RMes. I think you're in the sweet spot for the Bear.

    I remember when I ran the Bear some time ago, my volume sets used to be around 60-70% of my 1RM. That's a good rule of thumb.

    Remember to keep adding 5 lbs to the first set every session, and recalculate all the other sets from there. The Bear still makes use of the Cycling from PTTP, just with decreased frequency.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close