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Random health and exercise thoughts - Page 2939

post #44071 of 57266
Mark, berkhans reverse pyramid training is decent and quick and good for cuts.

Have you ever actually done a split Conceptionist or are you just comparing full body to splits having only done the former
post #44072 of 57266
Because you keep saying session volume and weekly volume are the same and I'm not sure that's actually true
post #44073 of 57266



Abs slowly making an appearance.
post #44074 of 57266
Quote:
Originally Posted by GraphicNovelty View Post

Have you ever actually done a split Conceptionist or are you just comparing full body to splits having only done the former

 

What I've done (in this order):

 

- IA SPBR,  which is upper/lower three times a week, so one week you have 2x upper, 1x lower and next week 2x lower, 1x upper

 

- upper/lower 4x a week, each day for each powerlift: bench (and presses), squat (and legs), bench (and presses), deadlift (and pulls/rows)

 

- 3x a week bench day, squat day, pull day (basically a powerlifting P/P/L split)

 

- ICF 5x5: fullbody three times a week

 

- Fullbody 3x + 1 upper atm

 

I did each of those for around 3 months.

 

 

Quote:

Originally Posted by GraphicNovelty View Post

Because you keep saying session volume and weekly volume are the same and I'm not sure that's actually true

 

No, I don't think I've said session volume is the same as weekly volume.

 

What I do say, is:

 

- the total volume over the week (or any long term time frame) is what matters

 

- if you want to get train a movement (say bench, if you're a powerlifter), it is often beneficial to train that movement more often. Movements and technique are skills.

 

- since protein synthesis in a natural trainee stay elevated for roughly 48 hours, you can train that muscle after 48 hours again to stimulate growth in that muscle once again (in enhanced lifters, it stays elevated for up to a week, hence many of them split their training with once a week frequency).

 

- when training with higher frequency, you can train at a higher total weekly volume with higher intensity than with lower frequency. Your weekly tonnage (volume*intensity) can be higher with higher frequency.

for instance: if you train legs 3 times a week, you would easily be able to do 10 sets each session with pretty heavy weights. Try to do all those 30 sets for legs with the same weights in one session. Doesn't work.

20+ sets for a muscle (as often done in one session i splits) are most likely not needed to reach max muscle protein synthesis (growth). You do unnecessary work and get more sore. The logical conclusion would be that it could be better to split the work into two different days with "enough" work, for growing two times with less soreness.

 

- Upper body can usually handle more volume than lower body, and in many cases needs so for even muscle development.

 

Which results in that I tell people to try fullbody (or at least higher frequency with more muscle group in a session) with decently high volume per session (for higher total weekly tonnage than whats feasible on a split) and proportionally more volume for upper than lower.


Edited by conceptionist - 5/21/14 at 2:16pm
post #44075 of 57266
All of rhet can relate, buncha losers

ZsKeGP4.png
post #44076 of 57266
Lol speaking of which
post #44077 of 57266
Thread Starter 
I saw my abs yesterday in the locker room mirror. Was so proud :'(
post #44078 of 57266
Quote:
Originally Posted by tesseract View Post




Abs slowly making an appearance.

weight in this photo?
post #44079 of 57266
Quote:
Originally Posted by Khayembii Communique View Post

weight in this photo?

Between 185-190.
post #44080 of 57266
Quote:
Originally Posted by romeo4966 View Post

If you bring yourself down to 180 lbs you will see a diffrence in cuts and as a finisher try doing those hiit routines they help keep the after burn going.

Hold on a second, you're telling me if he brings down his weight a few pounds, he'll be more cut?
post #44081 of 57266

I started fooling with sumo dead lift about a month ago after trying in vain off and on over the last few years to do the conventional variant. Anywho, I pulled 315x2 this week and am really psyched on that and that I found a kind of dead lift I can do!

post #44082 of 57266
Quote:
Originally Posted by MarkI View Post

Hold on a second, you're telling me if he brings down his weight a few pounds, he'll be more cut?

I literally lost zero pounds so far.
post #44083 of 57266

Looking good tesseract.

 

Ugh... I'm starting to feel fat.

Sitting at 190 now, 10 pounds up from Xmas.

 

I don't think I'm above 12% bf though, I'm just holding a lot of water since my carb intake is high. Facial aesthetics is going down and its not gonna get better anytime soon considering I'm aiming to put on another 10 pounds before I cut/recomp.

post #44084 of 57266
Quote:
Originally Posted by tesseract View Post

I literally lost zero pounds so far.

icon_gu_b_slayer[1].gif I know that feeling. My weight hasn't move for 6-7 months now but still getting stronger/moar muscles, etc.

How tall are you?
post #44085 of 57266
Quote:
Originally Posted by Cool The Kid View Post

Lol speaking of which

Dat bloated gut. So groce.
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