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Random health and exercise thoughts - Page 3267

post #48991 of 57262

I've started throwing in 20 g to my breakfast (Cereal with greek yogurt). I only do whey in the evenings on days I work out. I just bought 10 lbs of the stuff though, so I might start taking it more. Hoping it lasts me like 4 months at least...

 

So excited for thanksgiving.


Also, I'm going to start creatine when I get back. I hulked out of a sportcoat the other day. That was special...

post #48992 of 57262

0.8 grams of protein per pound of bodyweight is what is recommended most often in studies.

However, that number will increase the leaner you are and the bigger your calorie deficit is. Eric Helms from 3DMJ came up with 1.2g / lb IIRC, but that recommendation was for bodybuilders in competition prep where the guys are probably around 6-7% bodyfat.

 

If you are on a calorie surplus there's evidence showing you don't even need 0.8g / lb bodyweight.

post #48993 of 57262

There's no way I'm getting 132 grams of protein a day. I just started adding 20 to my breakfast. I think I'm getting closer to like 100 grams or so.

I might up it in a bit (i.e. add a scoop in the afternoon or such) and see if I feel like I recover better or anything. I've certainly never felt like I don't get enough, but I have no feeling what that's supposed to feel like either.

 

Currently, I'm getting 30-40 in breakfast, probably 20-30 in lunch and 30-40 in dinner depending on what I eat and how much.

post #48994 of 57262
Getting good results on a 3 day a week full body workout splits. Considering that I'm working 70 hours a week and making progress in the gym, I'm very happy. Did singles with highbar squats up to 270 beltless, that was my kryptonite earlier this year and I've made really good progress with it. Now I just need to continue bulking my way out of 170lbs.
post #48995 of 57262
I am lost on what to do for my split. Trying to hit chest/shoulders/back/legs 2x/week, 4 movements a body part. And on top of that hit arms 3x/week. 4 movements on each of those. Need at least 48 hours between hitting a body part again. And I'm trying to keep my work gym trips to around an hour, but it's about 20-30 mins round trip from my seat to the locker room, and then another 10 or so minutes to get ready. Thinking about just switching back to working out at home. This shit is a puzzle.

Also was def getting a caffeine tolerance. Was having about 200 mg 5/7 days a week, and sleep was getting worse and worse. So that's out as well.
post #48996 of 57262
Quote:
Originally Posted by Cool The Kid View Post

I am lost on what to do for my split. Trying to hit chest/shoulders/back/legs 2x/week, 4 movements a body part. And on top of that hit arms 3x/week. 4 movements on each of those. Need at least 48 hours between hitting a body part again. And I'm trying to keep my work gym trips to around an hour, but it's about 20-30 mins round trip from my seat to the locker room, and then another 10 or so minutes to get ready. Thinking about just switching back to working out at home. This shit is a puzzle.

Also was def getting a caffeine tolerance. Was having about 200 mg 5/7 days a week, and sleep was getting worse and worse. So that's out as well.

 

That sounds a bit rough. 4 movements a body part per session? So with arms, you're looking at 8-10 exercises a session. Crazy, no?

 

I'd do Chest/Back/Bis, Shoulders/Legs/Tri's. Go through that 2x a week for 4 workouts and I'm sure you'll see gainz. I'd vary the exercises as well.

 

I do something similar but superset bis/tris at the end of most workouts and throw in some ab work. 

post #48997 of 57262
Nah I think he's saying 4 movements per body part per week e.g. Monday for chest might have bench and flies and Thursday might have incline and decline. Legs might have squats and extensions/curls on Monday and front squats and lunges on Thursday. It's similar to what I do. I like it a lot.
post #48998 of 57262
Yea it would be... uhhh... 28 movements a week? So 84 sets. Regular volume for me but for some reason I just can't find a way to fit it in my schedule at work. Working out at night is tough because I have a deadline at the end of the year for my business. It will free up next year though so I will probably just stick with what worked and switch to night time shit next year
post #48999 of 57262
Taking some time off squats and deads because my right quad has been giving me shit since summer. I blame sitting in a chair all day. Can't do a bodyweight squat without a little pain, I can still squat if I want to and after a few sets the pain usually stops, but it seems to be getting worse and I don't want an actual injury. Will take this time to get my bench a little higher because it's absolutely shit. Going to bench every other day doing a rep day with lots of bodybuilding shit then a light middle day probably starting with overhead press because mines also pretty shit and I think it would do well to have a day of its own and then a heavy day. In between days i'll do a lot of heavy chins, worked up to 40kgx5, rows and some ab work because those could do with being stronger for when i start squatting again.
post #49000 of 57262

F'n A.

 

This is the time of year when stuff goes to shit right? I'm taking the rest of the week off from work to go see family and will probably get a workout or two in at my cousins place in VA since there are atleast 3-4 of us that lift and it'd be a blast to do a workout with them. 

 

Trying to finish some work stuff and I'm feeling scatterbrained as fak, so I'm going to skip tonight. Hopefully I'll get in two workouts at my cousin's place, but really hoping to reset life when I get back.


I've been feeling unproductive in general lately and I'm looking forward to having a break. 

post #49001 of 57262
Thread Starter 
Up to 82kg now, feeling beefy in the gym. Doing Candito's 6-week programme, which I highly recommend.
post #49002 of 57262

I may be the only one who is interested in these studies, but this one surprised me a little so I thought I'd post it anyway:

 

 

Effect of interval between strength exercise sessions on neuromuscular performance.

Rev Bras Med Esporte 2014, vol.20, n.5, pp. 402-405. ISSN 1517-8692.

INTRODUCTION:

The rest interval between bouts is a crucial variable of resistance training to ensure recovery of neuromuscular capacity. 

OBJECTIVE:

To compare the effect of rest interval between repeated bouts of resistance training on neuromuscular capacity of trained men. 

METHODS:

Eight resistance-trained men (21.6 ± 3.3 years, 75.1 ± 11.3 kg, 178.2 ± 6.8 cm) performed two randomized and crossover resistance exercise bouts, repeated with rest interval of 24h or 48h. The bouts consisted of horizontal, inclined and declined bench press performed with five sets of 10 repetitions with an intensity of 70% of one repetition maximum (1RM) for each exercise. Neuromuscular performance post-exercise bout (strength, power and speed), was assessed with an accelerometer (Myotest(r)), with a load of 50% 1RM, in the bench press exercise. 

RESULTS:

Both sessions (24 and 48h) showed significant reduction (P <0.05) in the neuromuscular capacity (strength, power and speed) post-exercise bout, returning to baseline values within 24h (P> 0.05). 

CONCLUSION:

The results suggest that the rest interval of 24h is sufficient for recovery of neuromuscular performance in upper limbs of resistance-trained men.
post #49003 of 57262
That seems to be my experience as well. Upper body can take a hell of beating if you eat and sleep well!

I'm doing 6x back work per week, 3x bench training per week usually working with 65-80% and chest/bicep every training day without any issue.

PS: Not on juice and genetics are shit.
PPS: That's something that I've tried myself to see if it worked. Then read that some other lifters like Brandon Lilly also work back every training session icon_gu_b_slayer[1].gif
post #49004 of 57262
Just a point to remember here, 8 subjects (even with repeated measures) are probably grossly under-powered to generate precise estimates, especially about return to baseline. In general, drawing conclusions based on lack of significance "returning to baseline values within 24h (P> 0.05)" is incorrect.

Quote:
Originally Posted by conceptionist View Post



RESULTS:


Both sessions (24 and 48h) showed significant reduction (P <0.05) in the neuromuscular capacity (strength, power and speed) post-exercise bout, returning to baseline values within 24h (P> 0.05). 

[/TR]


post #49005 of 57262
Quote:
Originally Posted by Superb0bo View Post

Just a point to remember here, 8 subjects (even with repeated measures) are probably grossly under-powered to generate precise estimates, especially about return to baseline. In general, drawing conclusions based on lack of significance "returning to baseline values within 24h (P> 0.05)" is incorrect.


When people who havent studied statistics do statistics <3

brb fitting linear models to everything
brb assuming results are homoscedastic and stochastic
brb basic as fuck hypothesis tests assuming normal distribution on everything
brb "but my r=0.8 and p>0.05 my model/hypothesis must be right"

gf who does social policy has to do a statistics for social science class, she hasn't done any maths since she was 15. Can't wait to see what kind of bullshit she pulls out of strata.

Do you know where I can learn more R? Course I did in it only used it for linear regression, but I found it pretty interesting and i'd like to learn more of it. Would like to learn VBA and SPSS to some level before I finish uni so I can have more bull shit on my cv.
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