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Random health and exercise thoughts - Page 74

post #1096 of 49439
Quote:
Originally Posted by indesertum View Post
will squats give me thicker legs? I've heard the typical high rep gives thinner low rep more load gives thicker legs, but i have no idea how true that is.

1) i'd like to be lighter (but stronger) cuz I pop and I want to be better at basketball. less mass = easier maneuverability.

2) i don't want to revamp wardrobe. Also, I like the slim aesthetic.


Trying to get to sub 10 to see if that will help.
Tuesday will be 5th of strict RFL with the leansguide IF, which has been on point so far. hunger pangs are kind of a nice feel from what i'm used to.

If you're doing RFL I can't see where the caloric surplus to grow them wheels could come from... ofc your legs will LOOK quite a lot bigger when they're defined, as always happens when bf drops. That's why many times when dieting, one gets the "OMG, you're jacked" comments when, in fact, you're just smaller, more defined and not necessarily carrying any more LBM.

Gonna catch some flak for this I'm sure, but if you're in any way doing depletion training (along the lines of 4 x 15) I'd probably drop the full squat in favor of the leg press. The reason for this being that doing so high reps for many sets can elicit a breakdown in technique, which just leads to more problems.

Can't remember whether RFL had the depletion workouts in it or not..

To summarize; you want to get stronger, keep the squats in - w/ RFL caloric intake the deficit is far too large for the squatting to have any hypertrophy effects.

Just my .02
post #1097 of 49439
Quote:
Originally Posted by Eason View Post
If you feel skinny fat after a week, it means you aren't eating enough protein and putting in the effort at the gym yet. Let that motivate you to stick with it.


I just feel that way. I know I'm nowhere near skinny fat.
post #1098 of 49439
Quote:
Originally Posted by indesertum View Post
any cheap good tasting casein recs? I've tried ON and ISS so far. Liked both, but pricey Tried 1 RM today and got 265 on full squats, 205 for deadlifts, and 165 for bench press. -_-; pathetic i know. This is going to sound very but, will squats give me thicker legs? I've heard the typical high rep gives thinner low rep more load gives thicker legs, but i have no idea how true that is. 1) i'd like to be lighter (but stronger) cuz I pop and I want to be better at basketball. less mass = easier maneuverability. 2) i don't want to revamp wardrobe. Also, I like the slim aesthetic. Trying to get to sub 10 to see if that will help. Tuesday will be 5th of strict RFL with the leansguide IF, which has been on point so far. hunger pangs are kind of a nice feel from what i'm used to.
You should be able to deadlift more than you squat. You're either not squatting full range or have shitty deadlift technique. work on it. SInce you're training for basketball, you want low rep stuff to give you the most power and hence higher jump. Sprinters etc all do low rep stuff. Actually with legs, high rep stuff gives you the greatest mass because legs have more of the type 1 muscle. This makes sense since you use your legs all the time. Therefore the low rep stuff won't necessarily make you that much bigger but should make you much stronger and give you more hops. Check out Rippetoe deadlift on youtube. Good explanation. Keep the bar close to your shins, almost riding up them. This is what most people don't do.
post #1099 of 49439
Jumping on the RFL bandwagon to loose some flab.
post #1100 of 49439
Quote:
Originally Posted by hendrix View Post
You should be able to deadlift more than you squat. You're either not squatting full range or have shitty deadlift technique. work on it.


SInce you're training for basketball, you want low rep stuff to give you the most power and hence higher jump. Sprinter etc all to low rep stuff.

Actually with legs, high rep stuff gives you the greatest mass because legs have more of the type 1 muscle. This makes sense since you use your legs all the time.

Therefore the low rep stuff won't necessarily make you that much bigger but should make you much stronger and give you more hops.


Check out Rippetoe deadlift on youtube. Good explanation. Keep the bar close to your shins, almost riding up them. This is what most people don't do.

bad deadlift technique for sure. i'm pretty sure i'm squatting full range.

thanks for the advice trh and hendrix. i really appreciate it
post #1101 of 49439
Quote:
Originally Posted by whallyden View Post
Jumping on the RFL bandwagon to loose some flab.

i'm on day 6 now and i'm feeling good. definitely more ripped than when i started. i should do calipers again when i'm done
post #1102 of 49439
What is RFL?
post #1103 of 49439
Yeah, leafed through my copy of RFL again, guess the recommendation was for full-body workouts in the traditional rep range. So disregard my earlier suggestion for the leg press.

Quote:
Originally Posted by blue squares View Post
What is RFL?

"Rapid Fat Loss" by Lyle McDonald. A diet + exercise solution for dropping fat quite rapidly (thus the name) - basically keto w/out the fat and higher protein (depending on your starting stats).
post #1104 of 49439
Quote:
Originally Posted by indesertum View Post
will squats give me thicker legs? I've heard the typical high rep gives thinner low rep more load gives thicker legs, but i have no idea how true that is. 1) i'd like to be lighter (but stronger) cuz I pop and I want to be better at basketball. less mass = easier maneuverability. 2) i don't want to revamp wardrobe. Also, I like the slim aesthetic.
The only thing that gives you thick legs is consuming more calories than you burn. Like TrH said, on the RFL diet no matter what kind of training you do, you will not gain weight. You'll feel stronger and have more definition, so you might think you've gained weight, but that's just the mirror lying to you. Best example of this is Brad Pitt in Fight Club; during the filming of this movie he weights in at around 155lbs (at 5'11"). This isn't very big, however, he has 5-6% body fat, so he looks shredded. What you said about rep ranges is actually somewhat backwards. Here's a basic explanation: low rep range (1-6) primarily activates central nervous system (CNS) stimulation. That means your muscles learn how to be more efficient, and contract more effectively. Medium ranges (8-14) focus primarily on making muscle cells larger, but not necessarily a lot stronger. This is why a lot of body builders have those kind of balloon looking muscles (not to say they're not strong). With that you'll gain some strength, but mostly gain size. Higher rep ranges (15+) primarily improve muscle endurance, but also increase size slightly. So, you can gain strength while losing fat (however, it's a lot slower progress than simply allowing yourself to gain weight). Most people tend to go through cycles. First they focus on gaining strength, and a little bit of weight, then they lose fat while maintaining strength. Rinse and repeat. Gaining explosiveness is also something that you want to do. Strength helps with that, but you need more than just strength; you need to be able to utilize it quickly. Power cleans are fabulous for that. If you don't know how to do them I recommend watching a lot of youtube videos on them and reading articles. With powercleans you take the strength you've gained from squatting and deadlifting and train your body to use it explosively. What program are you doing now? Also, regarding the squat/deadlift numbers. Make sure that when you squat you're going deep. If flexibility allows you should be getting your butt 6-10 inches from the ground. This will ensure that you work all of the muscles in your legs. Sorry for the long post! If you have any questions, please ask.
post #1105 of 49439
Quick reminder to always eat carbs before your workout: just got back from the gym after having a breakfast of eggs, fruit, and coffee, (i still don't have a toaster in my apartment and I don't like oatmeal) and I almost vommed after my last deadlift set.
post #1106 of 49439
thanks for all the help guys. i really appreciate it.

my squats i am pretty sure are full range. i'd say almost on my ankles. my deadlift grip however is quite bad and a few times i opened my hand. form is not great. and my cleans forms are also not great. i will look up articles and youtube videos.

i'm going to start rippetoe's program next week, so i've been figuring out 1rm. i should be finished with rfl next monday.

i eat a piece of ginger candy before i do workouts, not sure if that helps, but i remember lyle recommending a glucose tablet for diabetics before workouts. i like my ginger candy and same amount of sugar.

i'm feeling pretty ripped tho. lower ab pooch is still a little there, but i can see outline of abs when i dont' flex and they're pretty pronounced when i do. i'm hoping at least i'm at 14%. but we'll see next week.
post #1107 of 49439
Quote:
Originally Posted by GraphicNovelty View Post
Quick reminder to always eat carbs before your workout: just got back from the gym after having a breakfast of eggs, fruit, and coffee, (i still don't have a toaster in my apartment and I don't like oatmeal) and I almost vommed after my last deadlift set.

meh... been doing keto for months... power lifting this week so heavy squats... and no carbs since Sunday. Not a problem.


But... legs coming up and only 4 hours sleep last night...

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post #1108 of 49439
On day 3 of IF and non-fruit or veggie carbs PWO have been non-existent. I haven't had any problems and that's with doing some brutal circuits.
post #1109 of 49439
I like fats and protien before, carbs and milk after. In other news, I had another shitty OLift workout..
post #1110 of 49439
Quote:
Originally Posted by indesertum View Post
t
i'm going to start rippetoe's program next week, so i've been figuring out 1rm. i should be finished with rfl next monday.

Good, I was going to recommend the Starting Strength program if you hadn't planned on doing it. If you don't have the book you should definitely get it. Great resource on all things you'll need concerning lifting for at least the next couple months, and it has excellent write ups on all the lifts. You'll honestly add a couple pounds on all your maxes just from soaking up all of the technique info.

If you're still having trouble on dead and clean form, take a video and post it here or at Rippetoe's forum.
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