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Random health and exercise thoughts - Page 3551

post #53251 of 57261
Quote:
Originally Posted by conceptionist View Post

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?

Thanks everyone for the feedback. I probably should have clarified that some weeks I will make it to the gym more than four days a week and therefore end up with an extra chest day or extra shoulder day. Based on what I am hearing that still doesnt address the issue. I will look into some of the cycles that Conceptionist suggested and think about retooling my routine to hit more bodyparts at lower volumes more frequently.

I tore the labrum in my hip a few years ago and decided to lay off squatting as a result.

Would you all recommend more compound lifts and less targeted accessory work?
post #53252 of 57261
Axleman are you still on that IBD time?
post #53253 of 57261
I have been in IBD for nine years. I generally work 9am - 7pm-ish, travel a fair bit though.
post #53254 of 57261
Quote:
Originally Posted by Axelman 17 View Post

Would you all recommend more compound lifts and less targeted accessory work?
Depends on wat u want. I do arm bro work every time I hit upper body because I want bigger arms. But just switching to hitting everything 2-3x/wk will be a big change. My split now is probably like 60/40 compounds/iso, but some of those compounds are shit like close grip bench and upright rows. Its more like 20/80 "big lifts"/targeted bro stuff.
post #53255 of 57261
I do almost 50/50 compound/isos
post #53256 of 57261
If you don't want to squat start hitting dat bgss.
post #53257 of 57261
Quote:
Originally Posted by Cool The Kid View Post

Too much fat, no way I could get 100-120g of protein in a 1000kcal frittada, I don't think.
 
You'd be surprised.
 
8 whole eggs + 2 liquid cups egg whites = 40g fat/135g protein
 
Then you just add whatever to it for flavour, I use a lean chicken sausage which is 12g protein/2g fat per link. Veggies don't matter. I add like 2 pieces of bacon just for texture and flavor but they don't alter macros much. Split that into 4 servings and it's like 15g fat/50g protein and minimal carbs.
post #53258 of 57261
I will take that into consideration. Only problem I see with that is this meal is my pre workout and I like to get carbs in. Prob about 100g worth.
post #53259 of 57261
Quote:
Originally Posted by ridethecliche View Post

If you don't want to squat start hitting dat bgss.

What is BGSS?
post #53260 of 57261
Bulgarian split squat/rear foot elevated split squat
post #53261 of 57261
Does anyone do specific forearm work?

My bis/tris are finally looking good, but my forearms look tiny in comparison.
post #53262 of 57261
Quote:
Originally Posted by Axelman 17 View Post

I have been in IBD for nine years. I generally work 9am - 7pm-ish, travel a fair bit though.

Bro. If you get any businesses in the upper midwest under $10mm EBITDA and 10% cash flow hook me up, gimme that RHET discount brah. Esp. if they have a baller ass management team that wants to get up to like 40% ownership and work with some chill dudez to grow the biz.
Edited by Khayembii Communique - 4/30/15 at 9:29am
post #53263 of 57261
Quote:
Originally Posted by Axelman 17 View Post

What is BGSS?
big gay sassy squatter
post #53264 of 57261

I did three things last night: cable flyes, bicep curls, and BGSS. Back is acting up. I guess it was the BGSS. I have no freaking idea wtf I should do anymore. I'll try split squats and lunges next week and see what happens.


This is so fucking frustrating. I was only using 1x50lb db and holding it like a goblet squat.

post #53265 of 57261
I feel like I asked before but can u do leg press? People sleep on leg press.
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