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Random health and exercise thoughts - Page 3634

post #54496 of 57259
Quote:
Originally Posted by Coldsnap View Post

I've tried DUP and actually got weaker. I'm a god awful athlete and pretty pitiful, like I need to focus all my energy into one thing to get any sort of results.

 

What does the bolded part has to do with DUP? Its just another way to say multi-periodization. It has nothing to do with doing multiple sports or whatever it seems like you are referring to.

 

How long did you stick to it?

If you increase volume by added frequency or number of lifts per session, you are no doubt gonna get weaker in the short term. Might take several months until you see gains, but long term it is needed to drive progression. 

 

Quote:
Originally Posted by no frills View Post
 

 

Sounds like me. I rarely push more than three and a half hours a week these days. No long distance sports to speak of that require more of an investment in time; I warm up, go as heavy as I can for 6-8 reps, a couple of sets of all of 3-4 basic compound bodybuilding exercises.  HIIT either on the treadmill or 20 minutes with the jump rope. Done in 50-55 minutes, back to the little kids.

 

Life, prioritization and other goals aside, you will not get as good progress (if any at all) by doing the same program over and over again once you reach a fairly high level (which you seem to have). You simply cannot add 5 lbs or whatever weight to the bar every time you train and expect that to hold forever. Eventually you have to simply train a lot more to get better.

post #54497 of 57259
Quote:
Originally Posted by fuji View Post

Not enjoying buy side equity research as much as I thought. I can seen it being good for someone with a few years experience on the sell side who really knows their industry or at a huge firm like blackrock, which has a proper grad scheme and training, but even though the AUM here is $200bn they don't really have anyway to train grads. Hours are great and the work is interesting, but i'm going to go do m&a. Should be easy to get with an elite boutique and a bulge bracket on my cv.
This seems insane to me to be honest but I've never worked in finance.
post #54498 of 57259
Quote:
Originally Posted by Coldsnap View Post

So what does a novice bodybuilding program look like? I'm at that odd stage in weightlifting now, been lifting for 3 years, to where linear gains has all but been used up and going to the gym and "lift more than yesterday" is getting me no where. I guess maybe I need to go from 4 days in gym to 5 or start playing around with volume and intensity..

3 day split:

Shoulders and quads:
Squat 3x5
Front Squat 3x8-12
DB Shoulder press 3x8-12
Front, side, back lateral raise 3x12
Leg press 3x12
Leg Curl 3x12
Ab work.

Back/hamstrings/biceps
Deadlift 3x5
Straight legged deadlift 3x8-12
DB Bicep Curl 3x8-12
Pull-ups/Weighted pull-ups 3x8-12
DB Row/Bent Over row 3x8-12
Shrugs 3x12
Ab work.

Chest and Triceps:
Bench 3x5
DB Bench Press 3x8-12
Incline DB Bench Press 3x8-12
Flat DB Flye 3x12
Incline DB Flye 3x12
Tricep Pushdown 3x12
Ab work.

Just do it as many times in a week as you can, rotating through the split. Do your main lift quick at a decently heavy weight but don't feel the need to push the #'s too hard and gas yourself out early. Try and keep things at a pretty quick pace because it's a lot of volume. Once you can do 12 reps of the 8-12 reps stuff then jump to the next weight and drop to 8.
Edited by GraphicNovelty - 7/27/15 at 7:50am
post #54499 of 57259
Quote:
Originally Posted by GraphicNovelty View Post

Just do it as many times in a week as you can, rotating through the split. Do your main lift quick at a decently heavy weight but don't feel the need to push the #'s too hard and gas yourself out early. Try and keep things at a pretty quick pace because it's a lot of volume. Once you can do 12 reps of the 8-12 reps stuff then jump to the next weight and drop to 8.

Progressing on accessory movements like you've written really is dumb-proof. I love it. 6-8, 8-12, 12-15, 16-20, and 20-??? are all ranges I like working through.
post #54500 of 57259
Yeah BBing is pretty easy to program. It's much more about getting your diet right than your programming.

On that note, I'm gonna do another quick cut as I'm getting soft again ffffuuuu.gif. I'm back up to 170 already.
post #54501 of 57259

Thinking about doing some hypertrophy work outs and keeping the rep range between 8 - 15 using maybe around 65% - 70% of 1RM. Gonna cycle the program for 6 weeks and then take a week off. 

post #54502 of 57259
Quote:
Originally Posted by GraphicNovelty View Post

Yeah BBing is pretty easy to program. It's much more about getting your diet right than your programming.

On that note, I'm gonna do another quick cut as I'm getting soft again ffffuuuu.gif. I'm back up to 170 already.

 

Any guidance for someone else looking to do the same? I'm sitting at like 174 right now and I'm soft as well. I want to cut down to like 160 and then build up again to 170-175. Probably want to stay at that weight just for future stuff. There's too much up in the air in the next few years with schedule stuff so I'd rather pick a weight that's easier to maintain at instead of doing a totally failed bulk due to life.

 

The next 2 years should be 'reasonable' as far as med school goes and I'm going to stay active for social life stuff (hiking/camping/cycling?/etc), but I don't like being as skinny as I am now after traveling. 175ish shouldn't be too hard to maintain and going between 165-175 should keep the wardrobe stable.


Sigh. So much for starting med school looking solid :(

 

I guess I have 1-2 months of decent weather to get stuff together?

post #54503 of 57259
Quote:
Originally Posted by jarude View Post

Progressing on accessory movements like you've written really is dumb-proof. I love it. 6-8, 8-12, 12-15, 16-20, and 20-??? are all ranges I like working through.

Easy to keep track of and to make programs with but linear progression like that simply will not be as effective as undulating periodization once the newbie gains are over. I don't understand why people keep making their own programs any longer when you can easily find ones made by real coaches working with competitive lifters.
post #54504 of 57259
Quote:
Originally Posted by conceptionist View Post


Easy to keep track of and to make programs with but linear progression like that simply will not be as effective as undulating periodization once the newbie gains are over. I don't understand why people keep making their own programs any longer when you can easily find ones made by real coaches working with competitive lifters.

 

People have different goals. 

post #54505 of 57259
Quote:
Originally Posted by ridethecliche View Post

Any guidance for someone else looking to do the same? I'm sitting at like 174 right now and I'm soft as well. I want to cut down to like 160 and then build up again to 170-175. Probably want to stay at that weight just for future stuff. There's too much up in the air in the next few years with schedule stuff so I'd rather pick a weight that's easier to maintain at instead of doing a totally failed bulk due to life.

The next 2 years should be 'reasonable' as far as med school goes and I'm going to stay active for social life stuff (hiking/camping/cycling?/etc), but I don't like being as skinny as I am now after traveling. 175ish shouldn't be too hard to maintain and going between 165-175 should keep the wardrobe stable.


Sigh. So much for starting med school looking solid frown.gif

I guess I have 1-2 months of decent weather to get stuff together?

1) Buy a sous vide machine

2) Buy bone in skin on chicken breasts and SV @ 150* for 1-4 hours.

3) Debone/de-skin, dice chicken and toss with whatever sauce/spice mixture you like, giving a quick cook in the pan in the pan, or make chicken salad with greek yogurt for added protein/satiety.

4) Buy a zojirishi rice cooker and always have brown rice on hand.

5) Snack on fruits and veggies.

With all that brotein you shouldn't have trouble eating at a deficit. I'm actually gonna try and hit a 750 cal deficit for as many days as possible.
post #54506 of 57259
Quote:
Originally Posted by ridethecliche View Post
 

 

People have different goals. 

 

Sure, I'm just thinking you could train the powerlifts (if you like to train them) with a strength template, since thats how those lifts are most effectively trained imo, and then add whatever else exercises you like and maybe do them in a BB manner. 

 

I don't really like the "add weight to the bar every session or when you can" approach for the squat, bench, dead and other smilar compound lifts, for anyone except beginners. 

 

Edit: Just realized none of you (rtc, gn, jarude) can train the powerlifts heavy :embar:

post #54507 of 57259

Do you feel you should stop adding weight every session once the lifts get close to your limits then? I started mixing things up a little by doing lighter sessions in a higher rep range in between the heavy ones but I know I should prolly have left 5x5 a wee while ago

post #54508 of 57259

My QLs are twitching around. I think I'm going to skip deadlifts today

post #54509 of 57259
Made some pretty damn good slow cooker pork, but put a bunch of oil in. Think I'll portion it out per porkchop as I eat them. Is that how you guys would do it?

Two weekends ago I ate a ton of pizza, I budgeted for the calories by lowering the day before and day of, but still got a ton of sodium in and got bloated as fuck (~8 lbs gained). Drank on Monday and Tuesday (not a ton), but budgeted it all, but have been carrying a ton of water ever since. Alcohol dries me up and then bloats me out the day or two after. Gonna hit the sauna today to try to sweat some of it out. Weight's been coming down but just not fast enough. Gotta watch my sodium intake.
post #54510 of 57259
Quote:
Originally Posted by Khayembii Communique View Post

Made some pretty damn good slow cooker pork, but put a bunch of oil in. Think I'll portion it out per porkchop as I eat them. Is that how you guys would do it?

Two weekends ago I ate a ton of pizza, I budgeted for the calories by lowering the day before and day of, but still got a ton of sodium in and got bloated as fuck (~8 lbs gained). Drank on Monday and Tuesday (not a ton), but budgeted it all, but have been carrying a ton of water ever since. Alcohol dries me up and then bloats me out the day or two after. Gonna hit the sauna today to try to sweat some of it out. Weight's been coming down but just not fast enough. Gotta watch my sodium intake.

I eat tonnes of salt when im cutting, salt, diet coke, cool whip, those weird jello brand sugar free puddings. You're trying to lose fat not water weight. You're not like dieting for a show where it matters.
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