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Random health and exercise thoughts - Page 3459

post #51871 of 57266
I can't stand instagram posts that about how motivated people are. If you need to prove to everyone you are motivating and you are on #nextlevelshit you may want to slow down with the 1200 word essay about your motivation because you just wasted a half an hour picking out a motivating image and writing an essay and figuring out 100 hashtags. Fuck people.
post #51872 of 57266
Quote:
Originally Posted by tesseract View Post

I can't stand instagram posts that about how motivated people are. If you need to prove to everyone you are motivating and you are on #nextlevelshit you may want to slow down with the 1200 word essay about your motivation because you just wasted a half an hour picking out a motivating image and writing an essay and figuring out 100 hashtags. Fuck people.

what if its just one word; MOTIVATED, in all caps, some really douchey font?
post #51873 of 57266
Quote:
Originally Posted by conceptionist View Post

Oh, I misunderstand what info you wanted. Long explanation (Click to show)
Each session start with 2-3 sets of abs, 2-3 sets of low bak and sometimes 2-3 sets for glutes/hips or rear delts.
Each session has 1 or 2 slots for a squat, bench or deadlift variation. These movements are done in that order. 
After squatting, benching and deadlifting, there's usually 2-3 pure bodybuilding accessory movements for 3-5 sets of 6-12 reps.

I think the program can be targeted towards general hypertrophy if you just change out the powerlift variations in the slots to more hypertrophy-oriented lifts.

I would start with 4x a week, doing 1-2 squat variation per session, 1-2 pressing variations, and 1-2 deadlift/lat movements per session + abs, arms and whatever else accessories you need.

To give an example for a more hypertrophy oriented version:

Squats:
slot 1 = high bar squats (heavy),
slot 2 = front squats (for reps),
slot 3 = pause squats (many sets of low reps),
slot 4 = tempo squats (few reps) (3sec up, 3 sec down, no pause b/w reps),

Presses:
slot 1 = Bench press (heavy),
slot 2 = incline bench press (for reps),
slot 3 = DB presses (high volume, high reps and many sets)
slot 4 = military press (for volume)

Lats and deadlifts:
slot 1 = conventional deadlifts (heavy),
slot 2 = romanian deadlifts (for reps),
slot 3 = pull ups (for volume),
slot 4 = horisontal/vertical lat row (for volume)

Quick sample routine:

Day 1:
abs, low back, glutes
Squat slot 1
Press slot 2
Lat/dead slot 3
Lunges
Flyes
Biceps

Day 2:
abs, low back, rear delts
Squat slot 2
Press slot 3
Lat/dead slot 4
Hamstring curls
Cable rows
Triceps

Day 3: 
abs, low back, glutes
Squat slot 3
Press slot 4
Lat/dead slot 1
Incline db press
Shrugs superset DB shoulder raise
Biceps

Day 4:
abs, low back, rear delts
Squat slot 4
Press slot 1
Lat/dead slot 2
Leg extensions
V-bar rows
Triceps

Of course, you'll have to expertiment with the variations and accessories so you find a good combination for each session. 
It is key though that when you bench heavy, you squat lighter, and when one is for high reps, the other is lowish reps. That's why I didn't put every slot 1 in the same day, for instance.

Bulgarian method is best for weightlifting. It involves daily maxing and general work above 90% of 1RM. That super high intensity and frequency works well in weightlifting since the weights are lower and the lifts have no negative phase (which is more demanding for recovery than the lifts' positive phase).
Yea I figured I would focus on one lift each day to go heavy on and then just sprinkle the rest in accordingly. I want to keep the sessions short so I'm thinking of maybe doing a 6 day push pull split. But I think if I keep daily volume low I can hit everything daily. I know which variations of movements I like so I'm building the gym/workout around those.
post #51874 of 57266
Quote:
Originally Posted by Cool The Kid View Post


Yea I figured I would focus on one lift each day to go heavy on and then just sprinkle the rest in accordingly. I want to keep the sessions short so I'm thinking of maybe doing a 6 day push pull split. But I think if I keep daily volume low I can hit everything daily. I know which variations of movements I like so I'm building the gym/workout around those.

 

The fundamental idea of the program is that it is not a split. You train each lift (and muscle group) every session. From my experience, and everyone else on the same program (+ every other powerlifter and weightlifter that train with high frequency), you don't need to devote a whole session to a muscle or lift. "Less and often" has worked better for me than "more and less often". I've got stronger faster and increased in size faster than when I did a split.

 

I mean, there's tons of BB splits for training every day. My program is basically the opposite of a split. 

post #51875 of 57266
Quote:
Originally Posted by Benesyed View Post

what if its just one word; MOTIVATED, in all caps, some really douchey font?
Only cool if it's in wingdings
post #51876 of 57266
Quote:
Originally Posted by conceptionist View Post

The fundamental idea of the program is that it is not a split. You train each lift (and muscle group) every session. From my experience, and everyone else on the same program (+ every other powerlifter and weightlifter that train with high frequency), you don't need to devote a whole session to a muscle or lift. "Less and often" has worked better for me than "more and less often". I've got stronger faster and increased in size faster than when I did a split.

I mean, there's tons of BB splits for training every day. My program is basically the opposite of a split. 
It's a real mind fuck to switch to thinking that way but when the time comes I will give that a shot. Big challenge will be managing volume and not getting greedy with progression. Do you really go 7 days a week with no breaks? That just seems very intense and counterintuitive.
post #51877 of 57266
Quote:
Originally Posted by Cool The Kid View Post

It's a real mind fuck to switch to thinking that way but when the time comes I will give that a shot. Big challenge will be managing volume and not getting greedy with progression. Do you really go 7 days a week with no breaks? That just seems very intense and counterintuitive.

I admit it really helps to have a coach who manage all the programming for me. He's extremely knowledgable on training philosophies so I just fully trust his programs. I would be more reluctant to this kind of training if I managed itself, precisely because of the reasons you mention - that you easily become greedy with the volume and progression. Easier to train yourself into the ground with this approch so its important that you are able to hold back every session.

I do 5 days a week. Usually mon-wed and fri-sat.
post #51878 of 57266

Fuck this.

I've been looking for some more ways to add athletic type movements to my training, a friend sent this to me. Tried it, Now obliterated.

I've always thought I had good core strength in terms of static strength, anti-rotational and resistance type movements. But putting this much rotation and movement into it makes me acutely aware I need a ton of work.

 

post #51879 of 57266
Quote:
Originally Posted by conceptionist View Post

I admit it really helps to have a coach who manage all the programming for me. He's extremely knowledgable on training philosophies so I just fully trust his programs. I would be more reluctant to this kind of training if I managed itself, precisely because of the reasons you mention - that you easily become greedy with the volume and progression. Easier to train yourself into the ground with this approch so its important that you are able to hold back every session.

I do 5 days a week. Usually mon-wed and fri-sat.
Ah yea I was pretty much on a 5 day 3 upper/2 lower split before. Probably better to go back to that then as I know how to manage that well already.
post #51880 of 57266
Got addicted to the newest misc virus, being to use Fling to troll people and try to score nudes. Unbelievable how whole hours out of ones day can just disappear. On the positive side I have optimized my selfie technique on how to highlight my poverty abs.
post #51881 of 57266
Which one of of you is the guy in the background?

https://m.facebook.com/story.php?story_fbid=740978192674184&id=297324880372853&_rdr
Edited by msg - 3/22/15 at 9:35pm
post #51882 of 57266
Haven't worked out in a week... Slowly going insane.

Hoping to get three days in before heading to London.

Quote:
Originally Posted by Szeph el raton View Post

Got addicted to the newest misc virus, being to use Fling to troll people and try to score nudes. Unbelievable how whole hours out of ones day can just disappear. On the positive side I have optimized my selfie technique on how to highlight my poverty abs.

Are you really that desperate?
post #51883 of 57266
Quote:
Originally Posted by Szeph el raton View Post

Got addicted to the newest misc virus, being to use Fling to troll people and try to score nudes. Unbelievable how whole hours out of ones day can just disappear. On the positive side I have optimized my selfie technique on how to highlight my poverty abs.

What is going on here?
post #51884 of 57266
Quote:
Originally Posted by ridethecliche View Post

Are you really that desperate?
Haha no, I have a girlfriend. But the entertainment factor is unbelievable. It also shows why mankind will hopefully soon go extinct. Who in hell sends nudes to a stranger? The trolling is gold though, especially the amount of misc related lingo.

Love how that one dude sends pics of his ass/thighs in compression shorts, all the kids going crazy until he send his smiling, bearded face. Looks like squats can destroy dreams.
post #51885 of 57266
Gf is worried I'll never stop bulking. I am too TBH. confused.gif

Actually, I'm just worried I'm still gonna look DYEL if I stop bulking after just totaling 1000. Also want to look good for when I start school in August, which means have a bulk and most of a cut cycle finished.

Considering hitting upper for a bit longer and deferring the 1000 lb goal. IDK. ugh
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