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Random health and exercise thoughts - Page 2957

post #44341 of 57261
Quote:
Originally Posted by Coldsnap View Post

How come bodybuilding programs don't need to follow the rule if progressive overload? In that week after week its not about eeking small increase in weight you can, but mostly about volume accumulation and slight increase in weight lifted. Does overall volume really out beat progressive overload and growth response?

 

 

Quote:
Originally Posted by Eason View Post

Huh? You just said there is slight increase in weight lifted.

Progressive overload pertains to both volume and resistance.

 

Quote:
Originally Posted by tesseract View Post


Posted the widely used and accepted study (god damn teekay) about that a few days ago. Muscles get larger in three ways, the cell walls thicken to handle pressure, I may be mistaken but I believe the mitochondria grow and then the cell expands to hold more fluid. You can also play with hyperplasia but that just means you got the cancer and you are gonna die so put me in your will.

 

+1 on both Easons and Tesseracts comments.

 

You have to stop thinking of just the weight on the bar. Progressive overload has more to do with increasing the overall tonnage over time, just not weight on the bar irregardless of volume. Tonnage is volume x weight.

 

Squats with a typical Bodybuilding style rep x set scheme: 200 lbs x 3 sets x 10 reps = tonnage of 6000 lbs

Squats with a typical Powerlifting style rep x set scheme: 315 x 6 sets x 3 reps = tonnage of 5670 lbs

 

The bodybuilding work in the above example is actually "heavier" work in the end, even it at first sight would not seem so. 

Now, that does not mean that the BB work will get you a bigger 1RM, as pure strength also has to do with getting used to training with and feeling heavy loads. It could very well lead to more hypertrophy though.

 

I think higher rep sets and generally just higher volume make you store more water in you muscles, making you look bigger.

post #44342 of 57261
Quote:
Originally Posted by rjbman View Post

Thanks, Cardinal Fitness is sorta near my work. Might stop by there tomorrow and see what they do in terms of temporary plans (and how their equipment is).

It's not too bad, I think they have a summer student plan. They only have one rack, but if you go on off-hours you won't have a problem spending hours in it. It's a no frills place with enough equipment to get the job done. I'm a member and go when I am too lazy to travel to Quads or Lance's...
post #44343 of 57261
Quote:
Originally Posted by conceptionist View Post




+1 on both Easons and Tesseracts comments.

You have to stop thinking of just the weight on the bar. Progressive overload has more to do with increasing the overall tonnage over time, just not weight on the bar irregardless of volume. Tonnage is volume x weight.

Squats with a typical Bodybuilding style rep x set scheme: 200 lbs x 3 sets x 10 reps = tonnage of 6000 lbs
Squats with a typical Powerlifting style rep x set scheme: 315 x 6 sets x 3 reps = tonnage of 5670 lbs

The bodybuilding work in the above example is actually "heavier" work in the end, even it at first sight would not seem so. 
Now, that does not mean that the BB work will get you a bigger 1RM, as pure strength also has to do with getting used to training with and feeling heavy loads. It could very well lead to more hypertrophy though.

I think higher rep sets and generally just higher volume make you store more water in you muscles, making you look bigger.


Brb doing overhead press with the bar for 100 reps brb 4500lb of movement fuk ye
post #44344 of 57261
Quote:
Originally Posted by fuji View Post


Brb doing overhead press with the bar for 100 reps brb 4500lb of movement fuk ye

Well, its not really that simple. the load still has to be heavy enough to stimulate the muscles enough.

 

But my point of tonnage is an established theory.

 

post #44345 of 57261
So I roasted a 3.5 lb chicken, tore off all the meat, put in 2 cups of 2% greek yogurt and a can of chipotle chilis in adobo sauce

Delicious creamy spicy tangy chicken salad you can just eat over a bed of veggies or in a pita or whatever..

1,270 Calories,
20 g carbs
45 g fats
185 g. protein.

gonna do this with a rotisserie chicken tomorrow. my neighborhood grocery marks them down to like $3 after 10 pm.
post #44346 of 57261
Also since I can't really do any heavy heavy lifts while i'm cutting i'm gonna try a conceptionist style full body workout each day because of my fucked up shoulder

DB Bench press 3x5-8
DB Incline Press 3x5-8
DB Bicep Curl 3x5-8
DB Shoulder Press 3x5-8
DB Row 3x5-8
Assisted/weighted (eventually) Pullup 3x5-8
Front Squat 3x5-8
KB Swings 3x25 (works my posterior chain)

Hopefully I don't lose all my gains frown.gif
Edited by GraphicNovelty - 5/29/14 at 6:38am
post #44347 of 57261
Quote:
Originally Posted by GraphicNovelty View Post

Also since I can't really do any heavy heavy lifts while i'm cutting i'm gonna try a conceptionist style full body workout each day because of my fucked up shoulder

DB Bench press 3x5-8
DB Incline Press 3x5-8
DB Bicep Curl 3x5-8
DB Shoulder Press 3x5-8
DB Row 3x5-8
Assisted/weighted (eventually) Pullup 3x5-8
Front Squat 3x5-8
KB Swings 3x25

Hopefully I don't lose too much mass :/

 

:)

Looks good. I don't think think you need to do it every day though. Might be hard to progress on the lufts that frequently.

If you're used to twice weekly frequency per muscle group (like Upper/Lower 4x a week), it could prob be neough to start at every other day for an average 3.5x weekly freq for a muscle group.

 

I like to use DB flyes every now and then to really isolate the chest and stretch it out. Its both a builder and prehab movement imo. Lunges or leg press could also be swapped in if you can't back squat.

post #44348 of 57261
Absolutely love db flys, pretty high incline, heavy dbs and let them sit in the bottom for a few seconds for dat stretch hnnnnnnnnnnng. I don't really feel anything on the concentric though.
post #44349 of 57261
DB Flyes are one of those movements i don't trust with my shoulder/will start doing when i'm more confident. This whole rehab process has been very "two steps forward, one step back" :/. But in the end of it I've come out with better cardio capacity and just a little bit of flab (no real loss of gains).

Anyway, I'm gonna aim to do it as often as possible, probably 3-4 times a week, and start running in the mornings to maintain my cardio capacity (i'm gonna purposely undershoot cardio cals as well).

Actual direct shoulder work feels fine, just random shit like squats are what messes it up.
post #44350 of 57261
tonnage is pretty used as a measure in professional circles. my coach (put people in the olympics) uses it to plan periodization and such.
post #44351 of 57261
Quote:
Originally Posted by GraphicNovelty View Post

So I roasted a 3.5 lb chicken, tore off all the meat, put in 2 cups of 2% greek yogurt and a can of chipotle chilis in adobo sauce

Delicious creamy spicy tangy chicken salad you can just eat over a bed of veggies or in a pita or whatever..

1,270 Calories,
20 g carbs
45 g fats
185 g. protein.

gonna do this with a rotisserie chicken tomorrow. my neighborhood grocery marks them down to like $3 after 10 pm.

 

This looks good, I'm gonna steal it.  What do you guys eat for breakfast? I usually have an english muffin or toast or something, sometimes with eggs or occasionally sausage, and then a greek yogurt at like 10.  I'm trying to have less carbs more brotein though

post #44352 of 57261
500g of fat free yoghurt, 75g of whey and 100g of oats. Macros are like 100 protein, 80 carb, 6 fat or something along those lines.
post #44353 of 57261
Quote:
Originally Posted by KingJulien View Post
 

 

This looks good, I'm gonna steal it.  What do you guys eat for breakfast? I usually have an english muffin or toast or something, sometimes with eggs or occasionally sausage, and then a greek yogurt at like 10.  I'm trying to have less carbs more brotein though

 

I am on dat IF no breakfast life

 

I would crack four eggs and scramble em with different seasonings if I were to eat a breakfast: http://fourhourguru.com/4-hour-chef-lesson-2-scrambled-eggs/

post #44354 of 57261
IF no breakfast crew checking in.
post #44355 of 57261
today I had an argument that my shirt that has a porn star on it is disgusting because it objectifies women, she's currently cutting weight to compete in bikini...
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