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Random health and exercise thoughts - Page 2775

post #41611 of 57263
Quote:
Originally Posted by I<3Bacon View Post

lol holy shit rhet certainly is smack.gif this morning

Dan doesn't squat 4x a week... only 2x a week (a back squat day and a front squat day). That's not saying he doesn't do a lot of volume on those two days tho. Also all the accessory work every training day is straight out of bodybuilding. Having bigger massels serves a purpose other than lookin fly.

/namedropping

I don't want to start bitch fights and I don't enjoy these discussions much either. I just felt the need to polarize what was brought up.

Also, I didn't mean that Dan himself squats 4x, but that he has one of his clients do it (Brandon Campbell on youtube).

 

Quote:

Originally Posted by KingJulien View Post
 
Most exercise science is nearly useless in practical application. It's just too hard to setup a study that can actually isolate results. Nutrition science is the same way. It's why all this bullshit is annoying, people take interesting but inconclusive studies and try to design programs around them that aren't actually grounded in anything.

I agree on that many uncontrollable factors of real life are impossible to capture in a study, but I think there is still enough indicators in some studies to to apply them to real situations.

Anyway, I'm not gonna write much of this stuff anymore as it doesn't bring anything to the thread.

post #41612 of 57263
Man, all of you must squat a lot of weight!
post #41613 of 57263
Quote:
Originally Posted by conceptionist View Post

I don't want to start bitch fights and I don't enjoy these discussions much either. I just felt the need to polarize what was brought up.
Also, I didn't mean that Dan himself squats 4x, but that he has one of his clients do it (Brandon Campbell on youtube).
I agree on that many uncontrollable factors of real life are impossible to capture in a study, but I think there is still enough indicators in some studies to to apply them to real situations.
Anyway, I'm not gonna write much of this stuff anymore as it doesn't bring anything to the thread.

What does polarize the issue mean?
post #41614 of 57263
The first two weeks of my program are:

week 1: 75% 1x10, 70% 1x10, 65% 1x12plus
week 2: 80% 1x8, 75% 1x8, 70% 1x10plus

I'll be damned if that's not high volume type bodybuilding stuff. I'm sore for a good 3-4days. I'll even do 3 x 20 leg extensions on leg day hah
post #41615 of 57263
Quote:
Originally Posted by tesseract View Post


What does polarize the issue mean?

I basically meant "in contrast" (to what you said about doing a split to focus more on looks). 

Maybe its a case of what we call Swenglish. Its when you use swedish words to say something in english, like a bad home made loanword.

post #41616 of 57263
Quote:
Originally Posted by conceptionist View Post

I basically meant "in contrast" (to what you said about doing a split to focus more on looks). 
Maybe its a case of what we call Swenglish. Its when you use swedish words to say something in english, like a bad home made loanword.
Yeah that's where I'm confused, I said I was going to personally try to focus on hypertrophy by going higher reps and you argued that it's an inferior way to train then cited aesthetic powerlifters who were very outspoken about higher rep bodybuilding training being a big part of their training.
post #41617 of 57263
Now that everyone's angus is sufficiently peppered, would be interesting to see everyones exact routines/splits/whatever you want to call it.

Who's got the balls to post theirs?
post #41618 of 57263
By the way I think debate is healthy I just don't understand how this debate even started.
post #41619 of 57263
Quote:
Originally Posted by tesseract View Post


Yeah that's where I'm confused, I said I was going to personally try to focus on hypertrophy by going higher reps and you argued that it's an inferior way to train then cited aesthetic powerlifters who were very outspoken about higher rep bodybuilding training being a big part of their training.

You said that you were going to do a bodybuilding split. I read that as hitting a bodypart once a week (leg day, arm day, chest day, etc.) which I think is less optimal to hitting a muscle two times or maybe three times based on research unless you're enhanced. 

Let's leave this discussion behind for now.

 

Quote:
Originally Posted by MarkI View Post

Now that everyone's angus is sufficiently peppered, would be interesting to see everyones exact routines/splits/whatever you want to call it.

Who's got the balls to post theirs?

 

This has been my program the last month ot so:

 

Its based on beginner powerlifting routines that Norways national PL coach put up on the their website. The original routine calls for different bar placement for the squat, different stance width, varying between middle and wide grip bench and SLDL instead of pause deadlifts. I chose to ignore that and use the squat and bench with the same setup almost all of the time, except for 3 weeks when I did exclusively high bar. The regular program is periodized up to a meet, but since me meet is farther away than the programd length I just chose a wide rep/set range and went form high volume/low intensity to low volume/high intensity. At the end I did my squat PR that I uploaded some days ago.

 

 

Day 1:

Abs: 3 set 8-10 reps
Hip extension (ex: hypers/gm/rdl): 3 set 8-10 reps
Other prehab

Squat: 2-6 set 3-6 reps
Bench w/ pause: 3-6 set 3-6 reps
Deficit Deadlift: 1-3 set 3-5 reps
OHP: 3-5 set 5-8 reps
Row (seal row/chest supported row/pendlay row/rubish row/db row): 3-5 set 5-12 reps
Single leg movement (step ups, pistols, 1-leg rdl etc): 3 set 8-12 reps


Day 2:

Abs: 3 set 8-10 reps
Hip extension (ex: hypers/gm/rdl): 3 set 8-10 reps
Other prehab

Pause Squat 3ct: 2-6 set 3-6 reps
Pause Bench 3ct: 3-6 set 3-6 reps
Deadlift: 1-3 set 3-5 reps
Feet Up CGBP: 3-5 set 5-8 reps
Face pull: 3-5 set 10-15 reps
Chins (If I'm feeling good) otherwise Curls: 3-5 set
Single leg movement (step ups, pistols, 1-leg rdl etc): 3 set 8-12 reps


Day 3:

Abs: 3 set 8-10 reps
Hip extension (ex: hypers/gm/rdl): 3 set 8-10 reps
Other prehab

Squat: 2-6 set 3-6 reps (more sets and less reps with a higher weight than monday)
Bench w/ pause: 3-6 set 3-6 reps (more sets and less reps with a higher weight than monday)
Pause Deadlift: 1-3 set 3-5 reps
BTN Press: 3-5 set 5-10 reps
Row (seal row/chest supported row/pendlay row/rubish row/db row): 3-5 set 5-12 reps
Push ups/Dips: 3 set 8-12 reps
Single leg movement (step ups, pistols, 1-leg rdl etc): 3 set 8-12 reps

 

 

Nest monday I'll start the routine that I got from my trainer Patrik Anderson. Its pretty similar but 4 days, more accessory pressing and lots of tempo modulation, pauses, bar placement and grip width variations.

post #41620 of 57263
Curls, abs, walk around the indoor track
post #41621 of 57263
Quote:
Originally Posted by MarkI View Post

Now that everyone's angus is sufficiently peppered, would be interesting to see everyones exact routines/splits/whatever you want to call it.

Who's got the balls to post theirs?

Been doing this since Dec 2013. Dropped 20lbs and added a good amount to my total. Can't wait to see what this will do on a caloric surplus. First two weeks are pretty brutal and having to get 4+ at 90% on the last week is also some serious work. (If there's people who like 5/3/1 but think it doesn't have enough volume, I suggest trying this)

Progression for Bench, Squat, and OHP:
Week1: 75%x10, 70%x10, 65%x12+
Week 2: 80%x8, 75%x8, 70%x10+
Week 3: 85%x5, 80%x5, 75%x8+
Week 4: 90%xAMAP, 85%x3, 80%x5+
Week 5: Deload or restart the progression with new training maxes (more on that later)

Progression for deadlift
Week 1: 85%x5, 60% 5x3 (1 minute rest for dropback sets)
Week 2: 87.5%x4, 62x5% 5x3 (1 minute rest for dropback sets)
Week 3: 90%xAMAP, 65% 5x3 (1 minute rest for dropback sets)
Week 4: DELOAD 60% 5x5

4 accessory work stuff per workout to work on weaknesses and hypertrophy.
Edited by Coldsnap - 4/1/14 at 1:57pm
post #41622 of 57263
Cry about elbow tendinitis 3x10
Random rehab exercises 3x10
Miring dudes making gainz 3x10
Feel DYEL 3x10
Front squat 2x5, 3x8

3x/week

Doing hiit cardio and liss elbow tendinitis crying on off days
post #41623 of 57263
Quote:
Originally Posted by jarude View Post

Cry about elbow tendinitis 3x10
Random rehab exercises 3x10
Miring dudes making gainz 3x10
Feel DYEL 3x10
Front squat 2x5, 3x8

3x/week

Doing hiit cardio and liss elbow tendinitis crying on off days

Bro you gotta fix that frown.gif Do you sleep on that side?

I know buying shit sucks but maybe try a slingshot or wrap a band around elbows and see if that allows you to bench? My friend had elbows issues and got one of those elbow compression type things and it has helped.
post #41624 of 57263
Quote:
Originally Posted by MarkI View Post

Now that everyone's angus is sufficiently peppered, would be interesting to see everyones exact routines/splits/whatever you want to call it.

Who's got the balls to post theirs?

Mine has been changing on a weekly basis. I have been doing heavy n light bench, rows and shoulder press 2x a week and squats and deads whenever my back isn't crying. Peppering in accessories as I see fit. Only change I want to make to my routine now is to up the brotient a bit and start blasting my arms + turning up the hypertrophy and putting strength on the back burner. I have basically been doing a 2 day upper 1 day lower split for months though with decent results.
post #41625 of 57263
Why do gym-goers insist on suspending their feet in air for bench press? You can press heavier weight with feet on ground, which you think would lead to better strength and muscle development. Will the defenders claim ether MMC?
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