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Random health and exercise thoughts - Page 2311

post #34651 of 47667
Quote:
Originally Posted by VLSI View Post

Is there a tangible benefit from a 1k cal surplus over 500 or 1.5k over 1k? At what point do you stop getting return on the extra cals?

 

 

Quote:
Originally Posted by Eason View Post


Your body can only synthesize so much muscle a week/month. Anything you're eating over that is going to your fat storage.

 

The general suggestion is 500 calories over maintenance.  It's best to aim for approximately 1 lb gain per week.  Anything excess to this is probably fat gain.  Play with different calorie ranges to find your body's sweet spot.

post #34652 of 47667
It really depends what your goals are.

People say that 0.5lbs per week is the limit to muscle mass gain, but I'm not sure whether anyone has proven that 500, 1000, 2000 excess calories comes closest to this maximal muscle gain. It's an equilibrium, not an absolute. Of course, there are diminishing returns after a certain amount of excess calories.

If you're someone that just needs to put on a shitload of mass in the shortest time possible (e.g. for certain sports where mass is critical and there's no weight divisions) then I don't really see a problem in going above 500cal excess. If being lean is part of your endgoal though, it's going to make cutting more tough.

Personally I don't ever plan to go below 10% body fat because my sport is open weight so I don't mind packing on an extra bit of fat.
post #34653 of 47667
I've been reading about the highbar and lowbar squat alot, been on my mind. Think I finally worked it out.
Quote:
Originally Posted by TehBunny View Post

Guys who passed out on the 180kg frontsquat made it!


Wow, I was thinking that whole video wtf is that spotter going to do in that position. But give that guy a damn medal.
post #34654 of 47667
My general non-scientific theory behind it is if you eat more you recover faster and feel better and have more energy and if you weigh more you can lift heavier weight. Those two combined = all kindsssss of gains.
post #34655 of 47667
Shoulder's still all fucking weird. Gonna lift anyways, it's leg day so who cares
post #34656 of 47667
Man it is tough to not lift when you are home all day anyway. My wrist/elbow is like 60% recovered and I'm tempted, but I know holding out will ensure full recovery. Plus my 36" straps haven't come in yet. Its a struggle. I got a million other things to do today anyway...
post #34657 of 47667
i reaggravated my shoulder that i injured in highschool from benching. it always happens after a few weeks of benching all the way to the chest. any suggestions? i may have to go back to going down an inch above the chest...

on a positive note i took a week off and hit pr 375 dl
post #34658 of 47667

Bros, I have to eat more.  What's a good calorie tracking app for android

post #34659 of 47667
another pic from my new gym--it's got one room with all these old school bodybuilding charts.

post #34660 of 47667
Those three bottom pages are from Strength Training Anatomy by Frederic Delavier. Great book.
post #34661 of 47667
Can you stretch your glutes?
post #34662 of 47667
Thread Starter 
Quote:
Originally Posted by steveoffice View Post

i reaggravated my shoulder that i injured in highschool from benching. it always happens after a few weeks of benching all the way to the chest. any suggestions? i may have to go back to going down an inch above the chest...

on a positive note i took a week off and hit pr 375 dl

review your bench technique, make sure you're tucking the elbows and following proper powerlifting technique
post #34663 of 47667
Thread Starter 
Quote:
Originally Posted by KingJulien View Post

Bros, I have to eat more.  What's a good calorie tracking app for android

myfitnesspal
Quote:
Originally Posted by VLSI View Post

Can you stretch your glutes?

yes
post #34664 of 47667
Quote:
Originally Posted by Eason View Post

yes

k thx

tell me how frown.gif
post #34665 of 47667
Quote:
Originally Posted by VLSI View Post

Can you stretch your glutes?

My preferred glute stretch before squats: http://www.exrx.net/Stretches/GluteusMaximus/Lying.html

Various stretches are all over the Internet.
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