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Random health and exercise thoughts - Page 2353

post #35281 of 49513

I used to do the 3 a week IA SPBR split and would be totally gassed out by the last exercise. That's a pretty low volume routine with 5 lifts a day or so.

 

Now, I do 4 sessions a week, with higher frequency for the main lifts, 3-5 more worksets per session and higher volume on the assistance. I've also added 1 or 2 light cardio sessions a week. Of course, I felt like shit the first weeks switching over but over time I have adapted. I'm not entirely sure you should always listen to what your body is telling you about recovery. Granted, injuries are a bit different and should be allowed to heal properly before getting back on it, but the standard "feeling sore and beat up" after heavy lifting can be worked around. On some rest days I feel like total shit, sore all over, and I've noticed that I feel a lot better if I perform some kind of active recovery instead of just laying around. Being more active helps me a lot. Some days I've contemplated skipping the gym have turned out to be PR days.

 

I've read quite a lot lately about overtraning and higher frequency heavy training, like the Easterns Europeans. If I've got the time to be in the gym that frequently, I'd like to try it out at some point. I skipped the whole "full body high frequency SS style" programs when I was a beginner so I have no personal experience with it. I do know however that my main lifts are better now that I practice them more often and I wonder how I'd do squatting and benching 3 times per week (with regulated intensity).

 

Matt Perryman has written some interesting stuff on the subject:

http://www.myosynthesis.com/guide

http://www.myosynthesis.com/squat-every-day

http://body-improvements.com/2012/01/31/training-frequency-recovery-and-matt-perryman/

 

Glenn Pendlay and John Broz also have some interesting stuff.


Edited by conceptionist - 10/11/13 at 1:16am
post #35282 of 49513
O yea, recovery is a whole different bag. Def gotta experiment with that. But even with volume, there comes a point where either your body gets stressed out and gains cease, or you start feeling pain from overloading your joints. I was hitting upper body 3x/week for a little bit and hit that point. My sweet spot is 2x/week. I think 1x/week is bullshit
post #35283 of 49513
My weight's been hovering around 188-190 for a while, and I can still see my abs/serratus a bit. My lifts are still going up but not as easily as before, I think I need to eat more.

Started going to McD's for lunch every day because it's cheap and calorie dense, plus I can study there on my lunch break. But shit I really have to put together a diet.

Are you guys just tracking cals or do you plan your diet every week, go shopping for it, etc.? Diet is such a fucking weak point for me, I just can't get into the habit of measuring every single thing ugh
post #35284 of 49513

I still don't get why you guys eat fast food when you're taking the time to hit the gym consistently and already tracking what you eat and everything.  Then again I'm not going for pure size like most of you.  

 

I was having trouble with eating enough too, since I don't really eat chips/candy and cook just about all of my own food. I found that cooking a huge meal with sausage and butter at the beginning of the week makes it easier, and having toast + peanut butter (~250 cals), or an emergency can of baked beans / box of annie's (~750 cals) towards the end of the night if you're coming up short helps a lot.

post #35285 of 49513
Last night I ate a large pizza. All of it, the whole thing. This morning I hit a deadlift PR. Thank you blessed pizza gods.
post #35286 of 49513
I went to hungry howies last night and at 2,300 calories. Was pretty delicious. I do eat chicken and broccoli like 90% of my meals though.

Because you can eat a 80g protein meal at Wendsy for $8 and all the fat makes my joints feel awesome.
post #35287 of 49513

If I would have the metabolism to support it, I'd eat over 4000 calories every day.

 

Currently doing about 300g uncooked rice with 300-400g meat and veggies post workout, followed up with another 200g uncooked rice and 60-70g of protein after about two hours. That's about 3200 calories in 3 hours or so. I only eat one small meal pre-workout during the day which may make me hungrier at night, but the last time I tried working out earlier in the day and thus having a more "normal" eating period (consisting of 3 equally big meals over 9 hours or so) I went to bed hungry. That was with the same calories as I do now, roughly 3700-3800 calories.

post #35288 of 49513
Quote:
Originally Posted by KingJulien View Post

I still don't get why you guys eat fast food when you're taking the time to hit the gym consistently and already tracking what you eat and everything.  Then again I'm not going for pure size like most of you.  

I was having trouble with eating enough too, since I don't really eat chips/candy and cook just about all of my own food. I found that cooking a huge meal with sausage and butter at the beginning of the week makes it easier, and having toast + peanut butter (~250 cals), or an emergency can of baked beans / box of annie's (~750 cals) towards the end of the night if you're coming up short helps a lot.

Fast food is the king of all PR foods.
post #35289 of 49513
I eat about 3,600 on training days and 1,900 on off days.
post #35290 of 49513
Met the assistant program director for the residency I'm applying to. He's prob 6'2", around 260 10% bf black dude with a handshake that almost crushed me. Super nice guy. Interviewing with him next week. When he asks "any questions for me?" at the end of the interview I'm going to ask for his shoulder routine.

Also had a patient today with 685 DL.
post #35291 of 49513
The fucking barbell at the gym has disappeared. Somebody said it's being repaired but the staff don't know anything about it and refuses to take any responsibility. I've pushed them really hard to get a new one, so maybe it'll be back sometime next week.

Tomorrow's squat day. What would be the best substitute for heavy squats? Leg press? Lightweight 20 rep squat sets with the smaller and thinner barbell that you normally use for curls and stuff? Theres only plates for it up to about 160 pounds.
Edited by conceptionist - 10/12/13 at 4:53am
post #35292 of 49513
U gonna have to charge that one to the game whoadie

Sent from my SGH-T959V using Tapatalk 2
post #35293 of 49513
Quote:
Originally Posted by conceptionist View Post

The fucking barbell at the gym has disappeared. Somebody said it's being repaired but the staff don't know anything about it and refuses to take any responsibility. I've pushed them really hard to get a new one, so maybe it'll be back sometime next week.

Tomorrow's squat day. What would be the best substitute for heavy squats? Leg press? Lightweight 20 rep squat sets with the smaller and thinner barbell that you normally use for curls and stuff? Theres only plates for it up to about 160 pounds.

THE barbell? As in.. you have only one barbell at your gym?
post #35294 of 49513
Holy fucking LOL at poverty gym
post #35295 of 49513
my sympathies and condolences for this great loss of the one barbell
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