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Random health and exercise thoughts - Page 2580

post #38686 of 48969
nice skwating
post #38687 of 48969
Charly looking thick solid tight. Need to get my form as good as yours. I've been trying to open my stance more and more.

I'm lucky that most of my friends aren't just doing brosplits like most of the kids my age. Really motivates me when dudes around me are hitting 405lbs squats for reps at 150lbs.
post #38688 of 48969
^form looks solid, especially for after a conplete workout

Pulled deficit sumo tonight. Had two plates on and I ripped so hard off the floor I fell backward at the lockout and dropped the bar. Identical for three plates also. Suffice it to say, 365 barely got off floor because I was mentally afraid to lose balance again.

For anyone that does deficit deads (3-4"), does your back slightly round off floor? At 6'1" it's near damn impossible to keep high hips and reach that deficit. Or should I just sacrifice the high hips and dip lower?
post #38689 of 48969
Quote:
Originally Posted by Coldsnap View Post

5-3-1 with bodybuilding like assistance work is where it's at.

Is it really?

Don't you think 5 sets of 10 reps with squats are going to put more size and strength on you than the same volume in leg curls and leg extensions?

 

If I would do 5/3/1, I would def go with the BBB assistance on opposite days. That template seems to guarantee size and 2x per week per lift and muscle group is pretty optimal for naturals. 

So something like:

 

4 times a week

 

- Bench 5/3/1 + OHP BBB + upper back, lats, arms, abs

- Squat 5/3/1 + deadlift variation BBB + maybe more legs and lower back

- OHP 5/3/1 + bench / db bench variation BBB + lats, arms, abs

- Deadlift 5/3/1 + squat / front squat + maybe more legs and lower back

 

 

Quote:
Originally Posted by Cool The Kid View Post


I have been thinking about stripping down to a real minimalist routine. Bench, shoulder press and 2 types of rows on upper days, squats, deads and calf raises on lower days. All that matters is putting more weight on the bar over time... and keeping workouts short = faster recovery and more frequency. I would try going back to the absolute basics and just adding on a tiny lil bit of accessory work to address weaknesses

My leg day now is just squats and deads. Im wiped after every session and making gains. Frequency > volume IMO.

 

I've come from a westside inspired IA SBPR routine and all the different lifts (a la the Westside method) just had me get better at lifts that don't matter. In my experience, stuff like tricep pushdowns and DB flyes have very little to no direct carryover to your main lifts. I much prefer to just do more volume on the big three. If I would do assistance lifts, it would be very close variations of the lifts, like pause squats, deficit DL and pin presses, not Tate presses.

 

In general, I think many people make the problem of not viewing lifting as a skill. For every other sport, practicing the specific skill as often as possible is the way you train if you want to get really good. Given that you can recover properly, practicing a lift more than once a week should typically lead to more strength gain through better confidence with the weights and reinforced technique. I think far too many lifters overlook that aspect and just see lifting as a form of muscle breakdown and recovery.

 

You often hear that you can't squat more than once or twice per weak or you'll get weaker or "overtrain". Yeah, maybe you do if you keep the intensity and volume very high and come straight into it without good work capacity. Olympic lifters are a proof that you can lift heavy very frequently. Everyone here would be able to hit a heavy single on squats every day, and if you gradually increase the volume you might soon be able to do just as much volume multiple times per week as you do on your "leg day" now.

 

I wouldn't say that frequency in itself is better than volume. That's not really the way it works. I would rather say that more frequency at the same total volume is better, so squatting 3 sets of 5 two days of the week would be "better" than one day of 6 sets of 5. By splitting the volume over more workouts, you will get more time to practice technique and the reduced volume in a workout will make you able to handle a heavier weight.

 

Norway did a study on their professional powerlifters called "the frequency project". They took their athletes and split them into two groups. They did the same amount of total volume, but one group split it over twice as many workouts. Both groups saw identical progress from workout to workout, but the higher frequency group made twice as big gains in the squat since they trained it twice as often.

 

If you look at how the best countries in IPF train, its generally very high frequency for the main lifts. Russia, bulgary and kazakhstan train like freaks with squatting and deadlifting up to 4 times a week and benching up to 6 times a week. Their volume can be insane and on par with the hardest Sheiko routines (say 15 bench sets in a workout) and lifting two times a day. For the lower weight classes, countries like Japan, Taiwan and Indonesia are very good and they sometimes DL every day of the week.

 

I think all of this applies more to powerlifting than bodybuilding, but generally, I very much think that for a given volume, higher frequency is better. 

Protein synthesis is elevated for 48 hours so in theory, you want to train the muscle again after that for maximum muscle growth.

 

Btw, if your form is good and you lift more towards strength, I don't think you need to do a lot of assistance. Good form and some preventive stuff like upper back work, correcting muscle imbalances along with some active recovery methods should be enough to make you stay injury free.


Edited by conceptionist - 1/17/14 at 1:55am
post #38690 of 48969
Quote:
Originally Posted by Tigerprawn View Post

Looking for RHET bro critique in regards to my squat. I'm working my way back up in plans to surpass my old PR and the progress has been slow, but very steady. However, I also find myself becoming maybe a little too comfortable with the way I squat and wanna make sure I'm not making any glaring mistakes. I want to correct problems, if any, before moving forward.

Sadly I didn't record my full squat sets, but I did manage to get a set of warmups at 225, and 2 reps of 315 that I did after my workout so I could at least show something that wasn't a warmup. The 315 is probably the one to critique because at that point my legs are jelly, I'm gassed, and pretty much done for the day.




Mirin speed, how'd you develop that?
post #38691 of 48969
Quote:
Originally Posted by conceptionist View Post

Is it really?
Don't you think 5 sets of 10 reps with squats are going to put more size and strength on you than the same volume in leg curls and leg extensions?

If I would do 5/3/1, I would def go with the BBB assistance on opposite days. That template seems to guarantee size and 2x per week per lift and muscle group is pretty optimal for naturals. 
So something like:

4 times a week

- Bench 5/3/1 + OHP BBB + upper back, lats, arms, abs
- Squat 5/3/1 + deadlift variation BBB + maybe more legs and lower back
- OHP 5/3/1 + bench / db bench variation BBB + lats, arms, abs
- Deadlift 5/3/1 + squat / front squat + maybe more legs and lower back

For sure. BBB works well but I'd only run it for a few cycles a year. My friend has been doing 5/3/1 with a main movement variation after the main movement and bodybuilding work on weakpoints for what seems like 6-8 years and he's the biggest person I know.
post #38692 of 48969
Quote:
Originally Posted by conceptionist View Post

Is it really?
I wouldn't say that frequency in itself is better than volume. That's not really the way it works. I would rather say that more frequency at the same total volume is better, so squatting 3 sets of 5 two days of the week would be "better" than one day of 6 sets of 5. By splitting the volume over more workouts, you will get more time to practice technique and the reduced volume in a workout will make you able to handle a heavier weight.
Really good post. I meant volume per workout; I should have made that more clear. Very interesting stuff on that study too. I really want to give a higher frequency program a try. My lower body is only good for 2 sessions a week, but I think I could manage 3 or even 4 upper body sessions a week if they were structured right. Knowing now that is conducive to max gains, once my chest heals up I'm definitely gonna give that a try. Focusing on diet, gains and form really made 2013 productive... now if I can get the programming dialed in I will be golden.
post #38693 of 48969
Quote:
Originally Posted by Cool The Kid View Post


Really good post. I meant volume per workout; I should have made that more clear. Very interesting stuff on that study too. I really want to give a higher frequency program a try. My lower body is only good for 2 sessions a week, but I think I could manage 3 or even 4 upper body sessions a week if they were structured right. Knowing now that is conducive to max gains, once my chest heals up I'm definitely gonna give that a try. Focusing on diet, gains and form really made 2013 productive... now if I can get the programming dialed in I will be golden.

 

I should've also said that it's probably wisest not to go into very high frequency and volume before you need it for progress. From what I've read, it would be smarter from a long term perspective to do just as much work you require to add weight to the bar. That way, you can always add more volume or up the frequency when you stall out and pretty much be guaranteed to get gains again.

 

I mean, say you hop into high volume and high frequency as a beginner. You adapt to the workload after some time and start making really great progress but when you stall, there's less measures you can take to drive the weights up again. I want to lift 4 times a week but I'm gonna milk my current 3 times a week routine for as long as I can.

post #38694 of 48969
Quote:
Originally Posted by conceptionist View Post

Is it really?
Don't you think 5 sets of 10 reps with squats are going to put more size and strength on you than the same volume in leg curls and leg extensions?

If I would do 5/3/1, I would def go with the BBB assistance on opposite days. That template seems to guarantee size and 2x per week per lift and muscle group is pretty optimal for naturals. 
So something like:

4 times a week

- Bench 5/3/1 + OHP BBB + upper back, lats, arms, abs
- Squat 5/3/1 + deadlift variation BBB + maybe more legs and lower back
- OHP 5/3/1 + bench / db bench variation BBB + lats, arms, abs
- Deadlift 5/3/1 + squat / front squat + maybe more legs and lower back

I basically ran this for 10 cycles of 5/3/1 and got good results. Only difference was that I did abs on lower body days. For my BBB sets, I did CGBP for Bench BBB, Deficit Conventionals for DL BBB, Front Squats at 40-45% of my Training Max for Squat BBB, and just normal OHP BBB.

The BBB sets kill you for the lower body lifts.
post #38695 of 48969
running a lot while i have this shoulder thing. i hate it but i'm getting better at it ^_^
post #38696 of 48969
Thread Starter 
TFW you realize that 3 out of 4 of your lifts have stalled for 3 years.
post #38697 of 48969

GN have you tried swimming? I always got shin splints running so started swimming, it's relaxing as hell and not very rough on your body. Still have no cardio though so only do 50s.

post #38698 of 48969
i'd probably swim more if fucking jarude got his swim guide together.

I'm running now partially so that i can do more shirtless adventure races and pick up girls there. Also so i'm better at soccer.

also, swimming = no music. which makes it suck.

i'm probably gonna buy a bike stand for my apartment so i can be active while i get stoned and watch bob's burgers.
post #38699 of 48969
Quote:
Originally Posted by GraphicNovelty View Post

i'd probably swim more if fucking jarude got his swim guide together.

I'm running now partially so that i can do more shirtless adventure races and pick up girls there. Also so i'm better at soccer.

also, swimming = no music. which makes it suck.

i'm probably gonna buy a bike stand for my apartment so i can be active while i get stoned and watch bob's burgers.

They sell headphones for swimming
post #38700 of 48969
also swimming probably isn't great with a rotator cuff tear.
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