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Random health and exercise thoughts - Page 3550

post #53236 of 57259
Quote:
Originally Posted by ridethecliche View Post
 

Have you been doing the same workouts for 9 months? Try a different rep scheme or exercises, no?

This.

Some info on your program and how it has evolved during the time period would be helpful. @Axelman 17

 

Quote:
Originally Posted by Cool The Kid View Post

Workout isnt really important, outside of striking the balance between max volume vs recovery and minimizing injury. Its def the calories. I was in a similar rut... finally decided to go in a surplus and the gains started flowing, but when I got too fat I kept making gains at maintenance until I started my cut this year. So its prob total broscience but in my experience you can make gains at maintenance but u have to be in a surplus for a while first.

 

I don't know really.

It is possible to make good gains at caloric maintenance, without putting on any weight besides the pure muscle mass you gain from the lifting progression. Its def harder, but still doable.

Just think of how all lifters in the lower weight classes get really strong.

post #53237 of 57259
Thanks for all the help. Below is what I have been running, it probably most closely resembles starting strength big but boring.

Day 1 - Bench
- 3 x 5 paused bench
- 3 x 15 touch and go bench (at 60% of paused bench lbs)
- 3 x 15 close grip bench
- 3 x 15 decline bench
- 3 x 10 cable pec fly
- 3 x 12 bicep curl

Day 2 - Deadlift
- 3 x 5 deadlift
- 3 x 10 lower weight deadlift (60%)
- 3 x 15 pull-throughs
- 3 x 15 lunges
- 3 x 15 random quad machine

Day 3 - OHP
- 3 x 15 seated barbell press
- 3 x 15 lat pull down
- 3 x 12 upright barbell row
- 3 x 10 bent over row
- 3 x 10 pull-ups
- 3 x 15 tricep pulldown

Day 4 - Deadlift

Rinse/repeat. Over time I have gone more towards the lower weight / higher volume plan above probably most directly because I read here that it was better for developing aesthetics. I have tried over time to tack on more weight to the big lifts but have basically stalled out. For what it is worth, this is my latest progress pic:
Warning: Spoiler! (Click to show)
FullSizeRender_zpsxrbxm0ky.jpg
post #53238 of 57259
Oh gosh that sounds miserable. Honestly, i think you could try a higher volume bb split. Your chest day makes me hurt just looking at it. I think I'd be able to do half of that at any semblance of reasonable weight.

That's probably why I'm weak...

Edit: mirin hard
post #53239 of 57259

Calling it quits with ME grinds for the squat/deadlift. Trying to push to 2.75x BW squat and 3.25x BW deadlift is racking up way too many injuries for nothing. Don't plan on ever competing again so hello, 70-80% RPE 7-8 work. 

 

My bench is still worse than some highschoolers at my gym :(

post #53240 of 57259
Thread Starter 
Lowering carbs/calories on my rest days might just be fucking awful enough to get me to workout 7 days a week.
post #53241 of 57259

eason: That's what I've found. I prefer to exercise every day in order to keep lean rather than have days of low physical activity and starving myself.

 

rhet: The company running my gym went out of business 10 weeks ago and another entity picked it up. They are re-opening tomorrow. Excited to get a decent workout again, but it's going to be depressing to see how weak I've gotten from only doing cardio and calisthenics the past two and a half months.

post #53242 of 57259
^ Man I couldn't lift or use weights for only about two weeks because of a recent, minor injury and I almost lost it. Don't know how you went so long... good luck getting back into the swing.
post #53243 of 57259
Quote:
Originally Posted by Axelman 17 View Post

Thanks for all the help. Below is what I have been running, it probably most closely resembles starting strength big but boring.

Day 1 - Bench
- 3 x 5 paused bench
- 3 x 15 touch and go bench (at 60% of paused bench lbs)
- 3 x 15 close grip bench
- 3 x 15 decline bench
- 3 x 10 cable pec fly
- 3 x 12 bicep curl

Day 2 - Deadlift
- 3 x 5 deadlift
- 3 x 10 lower weight deadlift (60%)
- 3 x 15 pull-throughs
- 3 x 15 lunges
- 3 x 15 random quad machine

Day 3 - OHP
- 3 x 15 seated barbell press
- 3 x 15 lat pull down
- 3 x 12 upright barbell row
- 3 x 10 bent over row
- 3 x 10 pull-ups
- 3 x 15 tricep pulldown

Day 4 - Deadlift Warning: Spoiler! (Click to show)
 

 

Personally, I would not devote a whole session to each lift. Benching once per week is not enough IMO. I recommend you try a program where you train each major lift and muscle group 2-3 times per week, such as Sheiko, Candito Strength program, Russian Squat Routine (can be run for bench as well), upper/lower split, or something else that has been tested. If you decide to train with higher frequency and train many bodyparts per session, it is very important that you do less for each bodypart per session than now.

Don't just create your own program with fixed set and rep ranges and add weight when you can. Linear progression like that rarely work well beyond noob stages. Instead, pick a strength program (because they usually have much more complex progression plans) preferable based on percentages, and add whatever hypertrophy work you want.

 

The reason IMO that you want to train with a higher frequency than once per week:

1) The protein synthesis is only elevated 24-48 hours post workout for someone who has been lifting for a while and is natural. That means, that after 1 day or 2, the muscle will not grow any longer from the last session. If you only bench and train you chest once per week, that leaves 5-6 days a week of no chest growth.

2) Training the lift more often but with lower volume per session will decrease the DOMS.

3) There is no need to devote a full session to one muscle group to make it grow. Your bench day has 15 sets for chest. 2 exercises with 3-5 working sets each would be enough to make it grow. That goes for all body parts.

 

Also, no squats?

 

Quote:
Originally Posted by ridethecliche View Post

Oh gosh that sounds miserable. Honestly, i think you could try a higher volume bb split. Your chest day makes me hurt just looking at it. I think I'd be able to do half of that at any semblance of reasonable weight.

That's probably why I'm weak...

Edit: mirin hard

 

But isn't his program essentially already a BB split, e.g. major splitting between muscle groups (a whole session for each), high volume per muscle group per session, loads of accessories (way more than compounds)?

If you think he trains his chest a lot (too much?), why do you recommend he increases the volume, while still using a BB split where all the chest training would be put into only 1 or 2 sessions per week? That would only make the DOMS worse and have him use even lower weights to cope with all the volume for a muscle in a session.

post #53244 of 57259
I agree, hit muscle groups as frequently as possible. U will get more growth doing like 3-6 sets of chest 3 days a week than 9-18 sets once a week for sure. Again total bro science but I feel like thats been especially key for me in this cut.

I dont know about squats (I love em) but you should def have some kind of big compound quad movement. Regular deads are not really an aesthetic move, something like SLDLs or GHRs would be better and are more an accesory than main lift.
post #53245 of 57259
I got a question about food. Kinda getting bored with my chicken and rice, even though cooking my chicken on the charcoal grill has def taken it to another level. Any other ideas for ~1000-1200kcal, ~120g protein meals I can bring in to work? I'm thinking about messing with pork and maybe a little beef. I would love to do fish but that shit stinks up microwaves.
post #53246 of 57259
I thought it would be good to do the exercises with some sort of order. His chest day looks nuts, shoulder day has a lot of back in it even though he just did deads the previous day. Hence BB split to get some good volume in and get each of the parts some attention.

Could also do a chest back style split to hit everything 2-3 times per week.
post #53247 of 57259
Fritatta's ftw!
Just eggs, egg whites and whatever veggies you want plus bacon/sausage.
post #53248 of 57259
Too much fat, no way I could get 100-120g of protein in a 1000kcal frittada, I don't think.
post #53249 of 57259
A kilogram of 0% fat greek yoghurt
post #53250 of 57259
All the girls I get with are fucking crazy, at least this ones quite hawt. Got out of a psych ward for trying to kill herself a few weeks ago, diagnosed with borderline and bipolar. She's rich as fuck though, lives in a chelsea mansion, family does something with hedgefunds and she went to pastry school.
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