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Random health and exercise thoughts - Page 3253

post #48781 of 57260
First workout yesterday.

Incredible, absolutely incredible how much strength I lost. Good thing was everything felt comfortable, no pain whatsoever.

Looking back at my logs, last time I did chest I put 225x5x5. I barely eeked out 160x5x5.

My 16 year old brother is lifting heavier than me ( kid is turning into a beast actually.)

It's been so long since i've done this I feel lost as fuck.

What is the latest science behind eating when trying to do a recomp/slight cut. IF, small meals througout the day, limit starchy carbs on rest days, more carbs on workout days and before/after lifting?

Also, what about training frequency? Lift four days a week, hitting two muscle groups in each day, or 3 days a week full body?
post #48782 of 57260
Also little brothers progress from when he started in March until August, he's even bigger now, 16 years young. What impresses me most is that he is 6'2 and was able to put on a decent amount of lean size. VR9vgHC.png
post #48783 of 57260
90x17 100x9 on flat bench. Why is my max so fucking shit.
post #48784 of 57260
Quote:
Originally Posted by ridethecliche View Post
 

So why the heck did he do all that shit?

 

He's fucking bananas, basically.

 

Quote:
Originally Posted by fuji View Post

90x17 100x9 on flat bench. Why is my max so fucking shit.

 

Do you ever try a proper peaking cycle prior to maxing out? If you only ever work in high rep ranges you won't be very efficient (both from a CNS point of view and with your technique) when it comes to max singles. 100x9 is only roughly a 125kg single anyway, and that's likely in someone who has some practice hitting heavy singles.

post #48785 of 57260
Seriously why do they not just squat in a cage

Safer plus no way for the spotters to interfere and void the attempt
post #48786 of 57260
Grace Sullivan clearly wants some fuck


Quote:
Originally Posted by Aidan K View Post

He's fucking bananas, basically.


Do you ever try a proper peaking cycle prior to maxing out? If you only ever work in high rep ranges you won't be very efficient (both from a CNS point of view and with your technique) when it comes to max singles. 100x9 is only roughly a 125kg single anyway, and that's likely in someone who has some practice hitting heavy singles.

No never done a peak on bench. I did get 105x3 paused after the touch and go benching, which I was quite happy with. Probably could have eked out a 4th one. I think it is a bit psychological. Once I got past like 110 on touch and go my numbers drop dramatically, but yeah some practice with heavier weights would probably help.
post #48787 of 57260
Quote:
Originally Posted by MarkI View Post

What is the latest science behind eating when trying to do a recomp/slight cut. IF, small meals througout the day, limit starchy carbs on rest days, more carbs on workout days and before/after lifting?

Also, what about training frequency? Lift four days a week, hitting two muscle groups in each day, or 3 days a week full body?

 

After reading up on nutrition a whole lot more, it seems to me like Intermittent Fasting is not as good as it tries to be, and that exact macros don't matter a whole bunch.

 

If I would go on a big cut now, I would:

 

- eat breakfast (without protein until lunch there is a risk for turning catabolic)

- eat another 3-4 meals during the day, with the last one late at night before I go to bed. So no "fasting" like with IF. 

- I would split so all meals have equal amounts of protein (40-50g per protein per meal is enough if you eat 4-5 times a day), or perhaps more pre-/post training and less at the other meals.

- somewhat equal fat in all meals except pre-/post training which would have slightly less fat.

- if my caloric budget don't allow for a lot of carbs, I would limit carbs to pre-/post training, with a lot of carbs in the post-workout meal (replenish glycogen stores).

 

I would eat 1g of protein per lb of bodyweight. Higher on the carbs and mid-low on fat, but that is personal preference and depends on training volume (higher volume = more carbs)

I would eat the same every day if I lost weight on it, and in that case have the carbs in the evening.

If I would not lose weight eating the same amount of calories each day, I would go drop calories on rest day by slowly taking out carbs on a weekly basis until I reach a good weight loss rate.

 

Full body workout every other day is still considered the "best" from a scientific and theoretical standpoint. Muscle protein synthesis only lasts 48h (so you can stimulate it again after that). Max hypertrophy threshold is reached with less volume than most people think (and what is found in typical bro-splits), so you'd be better of doing less volume per session, but having more sessions per week. There's even been a recent study of trained lifters showing that their muscle protein synthesis was back at base levels within 16 hours, so they would be best off doing full body (training every muscle) every single day.

 

Edit: I need to learn to write less.


Edited by conceptionist - 11/11/14 at 1:48pm
post #48788 of 57260
And how much volume would be "enough"?
post #48789 of 57260
Quote:
Originally Posted by fuji View Post

No never done a peak on bench. I did get 105x3 paused after the touch and go benching, which I was quite happy with. Probably could have eked out a 4th one. I think it is a bit psychological. Once I got past like 110 on touch and go my numbers drop dramatically, but yeah some practice with heavier weights would probably help.

 

Just work up to a progressively heavier and heavier triple each week before your volume work, and/or add in some heavy negatives and/or two board work.

post #48790 of 57260

@skeen7908

 

The walkout is part of what is an IPF squat.

 

But I agree on that there could have been a better safety solution.

post #48791 of 57260
Quote:
Originally Posted by skeen7908 View Post

And how much volume would be "enough"?

 

Totally depends on how long the person has been lifting and is impossible to answer in a concrete way. 

 

There was one study indicating that for untrained beginners, 1 top set of 5 reps gave better hypertrophy and strength gains than 5x5 at a lower intensity. But those guys were completely untrained.

 

I posted a link to a video presentation a while back. It showed that when doing only 1 rep, you reach max hypertrophy stimulus at 85% of 1RM.

 

I interpret those two studies as: 1) You should do just enough to stimulate hypertrophy in a single session, 2) More volume beyond "enough" only increases muscle protein breakdown, with no increase in muscle protein synthesis, why the gains were worse in the 5x5 group of untrained lifters, 3) You do not gain more size by going as heavy as you can.

 

But enough would probably be just as much that you get results from. Then you increase that over time.

 

The most practical way to look at it, imo, is to work with the weekly volume. So if you increase the frequency, you have to lower the volume per session to remain at a fixed weekly volume. The norwegian powerlifting study showed that half the volume twice as often (same net volume per week) gave better results, for trained powerlifters. The 6 times per week gaiend more strength and size than the 3 times group. They trained squat, bench and deadlift all sessions.

post #48792 of 57260
looks like my acl has been torn frown.gif
post #48793 of 57260
I remember the video link you posted.

I'm confused about what you mean by INTENSITY. Does INTENSITY means the % of your 1RM? Because wouldn't you be lifting your 85% max with fairly low effort if you only did 1-2 reps (ie not to failure)? whereas you could try to squeeze out your 70% max for 12 reps that's much harder.

I just sort of have no idea what INTENSITY and VOLUME is considered standard

I generally use weights around 80% of my 1RM (which seems to be a good thing according to that article), but I train to failure.
If training full body every other day, I think one would get burned out training to failure unless volume was super low? (like one set for each body part)

So I guess if we know what FREQUENCY should be (full body every other day) and what 1RM to use, then we have to adjust INTENSITY and VOLUME accordingly.

What would be reasonable? 10 sets each to failure? 30 sets not to failure?
post #48794 of 57260
Quote:
Originally Posted by GraphicNovelty View Post

looks like my acl has been torn frown.gif

 

Damn, son, bad news. I had mine repaired in 2011 after a soccer injury. Let me know if you have any questions.

post #48795 of 57260
Quote:
Originally Posted by skeen7908 View Post

If training full body every other day, I think one would get burned out training to failure unless volume was super low? (like one set for each body part)

I've been training full body 4-5 days a week, 5 sets 10 reps for about 6 weeks. No burnout yet. Feels great.

it's not the same workout every day though. I alternate between squats and front squats, bench press variations (DBs, incline, decline, flies), row variations (BB, machines etc), and shoulder variations. But each muscle is definitely getting hit at least 3 days a week.
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