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Random health and exercise thoughts - Page 2504

post #37546 of 49380
you should look alright (not great) at 9% with n00b gain muscle. cut if its gonna be summer because i'd rather be skinny and "toned" (lol) if its warm out not chubbybuilt. On the flipside chubbybuilt is much better in the winter.

I think there's some shit about insulin sensitivity and also being able to control your diet and shit if you cut first. idk if that's broscience or not but still. also most people don't want to get fat and then skinny.
post #37547 of 49380
Even 9% is hard to get if you don't have much muscle/LBM. The point is that no one way is the best for every person. The best approach is to do whatever will get you to stick with it long term. I tried and failed (multiple times) to lose fat before I started lifting. I would have been something like 145 at 5'11" (basically anorexic on my frame) if I ever achieved single digit BF%. It was a lot easier to put 180+ lbs. on my squat and 70+ on my bench (staying at basically the same weight) and then worry about fat once the strength gains stalled. In my experience, it is a lot easier to lose fat than increase strength. I cut 15 lbs. in less than 4 weeks and weigh less than I have in the past 4 years, but can squat over 2.5x as much. Even though I haven't had any accurate BF% measurements during that time, I think it's safe to say I'm much leaner than when I started, even if I'm nowhere close to single digit BF%.
post #37548 of 49380
A lot of you contributed, so not gonna do a mass multi quote post, but thanks for all the words on cutting with IF and LG, Conceptionist especially. The collective knowledge ere is great. I can't wait to start, one more month!

Anyone wanna do me a solid and explain 5/3/1 to me like i'm five years old. The T nation article is all convoluted and wordy.
post #37549 of 49380
Quote:
Originally Posted by MarkI View Post

I can't wait to start, one more month!

It's not as fun as it sounds. Promise smile.gif
post #37550 of 49380
Quote:
Originally Posted by VLSI View Post

It's not as fun as it sounds. Promise smile.gif

Yeah, but finding out how you look after 10 months of dreamer bulk should be
post #37551 of 49380
Quote:
Originally Posted by virus646 View Post

Good job! Why no belt on 1 rep max?
Good point, I never use a belt. Might have to get one.
Schiek 2004 any good? Leather or the other one?
Quote:
Originally Posted by VLSI View Post

It's not as fun as it sounds. Promise smile.gif
Haha true, takes some getting used to. Once you're used to it its fine though; nice not having to worry bout food all day and then 'pig out'.
post #37552 of 49380
Quote:
Originally Posted by MarkI View Post

Anyone wanna do me a solid and explain 5/3/1 to me like i'm five years old. The T nation article is all convoluted and wordy.

Don't switch to 5/3/1 yet man. Milk everything you can out of simple linear progression for as long as possible. 5/3/1 is slower progression, since you work with sub maximal weights most of the time and only push for a PR once every month or something like that.

I actually switched to ICF full body 3 x a week from a upper lower 4 x a week split and I'm seeing faster strength gains now. Almost all isolation movements are gone but I practice the main lifts more often. I will continue with it until I no longer can increase the weight every session, and then I'll try something like madcow or texas method.

Most people are "beginners" and can continue with linear progression longer than they think. I don't think you need to look into intermediate or advanced programming with periodization until you can bench 225-250, squat 300 and DL 400+ for reps (maybe you are already around those weights?). Any decent program will work ofc, I just think you can get faster progress with a simpler program.

Also, don't switch program when you start cutting. That'll have you reset weights which could cause strength loss on a cal deficit. I believe in cutting on a similar program as you were bulking with.

Edit: don't wanna sound preachy, just wanna give my opinion
post #37553 of 49380
Quote:
Originally Posted by conceptionist View Post

Don't switch to 5/3/1 yet man. Milk everything you can out of simple linear progression for as long as possible. 5/3/1 is slower progression, since you work with sub maximal weights most of the time and only push for a PR once every month or something like that.

I actually switched to ICF full body 3 x a week from a upper lower 4 x a week split and I'm seeing faster strength gains now. Almost all isolation movements are gone but I practice the main lifts more often. I will continue with it until I no longer can increase the weight every session, and then I'll try something like madcow or texas method.

Most people are "beginners" and can continue with linear progression longer than they think. I don't think you need to look into intermediate or advanced programming with periodization until you can bench 225-250, squat 300 and DL 400+ for reps (maybe you are already around those weights?). Any decent program will work ofc, I just think you can get faster progress with a simpler program.

Also, don't switch program when you start cutting. That'll have you reset weights which could cause strength loss on a cal deficit. I believe in cutting on a similar program as you were bulking with.

Edit: don't wanna sound preachy, just wanna give my opinion

Not at all, maybe i'm jumping the gun a bit but i'm thinking for the future, plus I just wanted to know how the program works.

Linear progression is working very well for me, lifts are still steadily going up week to week, and I plan on staying on this program through cutting, but cutting volume if necessary.
post #37554 of 49380
TK was my Secret Santa (ilu fullhomo). Laughed when I saw the yellow sticker, but then noticed it came straight from Amazon... how'd he... ?



My Secret Santa recipient... hang tight. Tracking info says it's getting to you on Friday.
post #37555 of 49380
Thread Starter 
Those of you in this thread who regularly squat 315 (Charey, tigerprawn, virus?), how did you make the jump from 225 to 315+? How much volume were you working with a week, what rep ranges, how long did it take, etc.
post #37556 of 49380
Quote:
Originally Posted by Eason View Post

Those of you in this thread who regularly squat 315 (Charey, tigerprawn, virus?), how did you make the jump from 225 to 315+? How much volume were you working with a week, what rep ranges, how long did it take, etc.

I feel like this is a very personal question because everybody hits different weak points they need to break through. Personally I have just been squatting in for triples until I get towards my 1rm, try to break it and then take off plates and aim for 20 rep squat sets. I forget who it was but whoever posted that couch stretch made it possible for me to get my squat back up without constant hip pain.
Last week I got 385x2 then 225x20 than 275x12 maybe I forget that last set.

Ps my secret Santa gets his gift today.
post #37557 of 49380
Thread Starter 
Quote:
Originally Posted by conceptionist View Post

Don't switch to 5/3/1 yet man. Milk everything you can out of simple linear progression for as long as possible. 5/3/1 is slower progression, since you work with sub maximal weights most of the time and only push for a PR once every month or something like that.

I actually switched to ICF full body 3 x a week from a upper lower 4 x a week split and I'm seeing faster strength gains now. Almost all isolation movements are gone but I practice the main lifts more often. I will continue with it until I no longer can increase the weight every session, and then I'll try something like madcow or texas method.

Most people are "beginners" and can continue with linear progression longer than they think. I don't think you need to look into intermediate or advanced programming with periodization until you can bench 225-250, squat 300 and DL 400+ for reps (maybe you are already around those weights?). Any decent program will work ofc, I just think you can get faster progress with a simpler program.

Also, don't switch program when you start cutting. That'll have you reset weights which could cause strength loss on a cal deficit. I believe in cutting on a similar program as you were bulking with.

Edit: don't wanna sound preachy, just wanna give my opinion

I agree with you on most points except you're wrong about PRing once a month. You should be setting a PR every single workout other than your deloads. The whole point of the programme is that increasing reps can help increase maximal strength. That's why rep targets on the last set are always >= something
post #37558 of 49380
Yeah, I was unsure whether 5/3/1 had AMRAP or not. Still think pushing heavier weights for a fixed amount of reps and sets (like more weight for 5 sets of 5 reps) every workout would yield more gains if you can do it with good enough form.
post #37559 of 49380
I started with 5\3\1 and it worked out well. Got me to 200 squat in like 5 months or whatever then with all that sub maximal lifting I blew up to repping 275 on an LP real fast. Then tapered for a meet to 315.

edit: meant to say Mark if you are thinking about doing it you should read the ebook. There's good advice in it. I could also see you liking the 5\3\1 with bodybuilding template he posted on his blog
post #37560 of 49380
Belt tips? Anyone?
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