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Random health and exercise thoughts - Page 3638

post #54556 of 57260
Quote:
Originally Posted by accordion View Post

Is push/pull/legs really a good split? I'm worried that going from squatting and benching 3x a week to 1x is going backwards. Though I focus on each area more than with traditional stronglift + accessory work.

Most likely your strength in the bench and squat will maintain or go back, yes. Short term you might peak your strength, as the reduced fatigue from training heavy less often will allow you to be more recovered each session and thus able to increase the weight (in the short term).

Long term though, you absolutely must increase the volume (meaning total weight lifted over a time period) to get bigger and stronger. Being fresh every workout has no special benefit aside from peaking short term strength. I think a lot of people stops progressing because they are afraid of becoming weaker in periods as an effect of more training.
Quote:
Originally Posted by GraphicNovelty View Post

If you run it 4-5 times a week yeah. Bodybuilding isn't like Powerlifitng periodization. I've put on a lot of good mass using it.

What does this mean? Matt Ogus, Eric Helms, and Alberto Nunez have all used powerlifting programs for the progression on the big lifts. On top of that they do a lot of BB lifts. Just like that almost all powerlifters do a ton of hypertrophy work with typical bodybuilding lifts.

Edited: misread a post.
post #54557 of 57260

what about if my goal is to have the best possible physique for fashion, long, lean and size 48, but also look super ripped. Still low reps and starve myself but do more arms?

 

Quote:
Originally Posted by conceptionist View Post


Most likely your strength in the bench and squat will maintain or go back, yes. Short term you might peak your strength, as the reduced fatigue from training heavy less often will allow you to be more recovered each session and thus able to increase the weight (in the short term).

Long term though, you absolutely must increase the volume (meaning total weight lifted over a time period) to get bigger and stronger. Being fresh every workout had no special benefit aside from peaking short term strength. I think a lot of people stops progressing because they are afraid of bwvoming weaker in oeriods as an effect of more training.

 

This makes a lot of sense and is what I'm experiencing. Going from 1-2 day rest between squat days to 4-5 days made me peak but is probably bad for long term.

post #54558 of 57260
Quote:
Originally Posted by accordion View Post
 

what about if my goal is to have the best possible physique for fashion, long, lean and size 48, but also look super ripped. Still low reps and starve myself but do more arms?

 

 

This makes a lot of sense and is what I'm experiencing. Going from 1-2 day rest between squat days to 4-5 days made me peak but is probably bad for long term.

 

Well, my post came off a bit like a rant now that I look at it. 

You can get stronger and bigger on a reduced frequency, I just believe that the progress will come slower. It is possible that you manage to get in more total volume over a week for a lift/muscle with the lower frequency, and if so you should theoretically still progress. The problem is if you by reducing the frequency also get lower volume (which is often the case), because then you practice and stimulate muscle growth less often and with lower doses. A low frequency program with lots of volume per session will have less practice/doses but can have larger doses, if that makes sense. While this sounds pretty good, most research shows (as far as I'm concerned) that higher frequency (up to a certain point) is beneficial since muscle protein synthesis returns to baseline levels within 12-72 hours for experienced lifters. If its 12 hours (as it def can be with 4-5 years of experience), that means you "should" train each muscle twice a day to get most out of it, hehe.

 

To be on the safe side I think it is wise to chose something in between, say 2-5x frequency, use a solid strength/powerlifting program for the squat, bench, dead (but without necessarily choosing a low bar squat or max width bench grip), and accessories as bodybuilders.

 

If you just care about fashion it would be good to not squat a lot, and maintain a decent V-shape but without super wide shoulders as that makes tailored pieces look worse imo. If you are lean (around 10-12% bf) you will also carry more muscle for your size, which is good in that case.

post #54559 of 57260

Push A

Pull A

Legs A

Push B

Pull B

Legs B

rest

 

repeat

 

or

 

Upper

Lower

rest

Push

Pull

Legs

rest

post #54560 of 57260

what about 3 day/week splits, can't really go more than that.

post #54561 of 57260

Honestly I would probably do upper/lower/upper if I could only train 3 days.

Or push/pull/push (legs on push).

But I prefer volume and hypertrophy, if I was just in it strength and health then something like 5/3/1 with more volume would be better. Like, I would do a bench, squat and pull variation every session and then finish with some hypertrophy stuff, like

 

Squat, DB Bench, pull throughs - back/bi's hypertrophy

F Squat, BB Bench, Sumo - chest/shoulders/tris hypertrophy

Bulg split squats, CG Bench, Floor deads - Leg hypertrophy

 

and the hypertrophy stuff wouldn't have to be a ton, just a lot of reps:

back/bis = pullups and curls

chest/shldr/tri = band flys, laterals, dips

Legs = walking lunges, some kind of hams

 

for example. Maybe drop only deadlift 2x per week and replace the third pull with pullups.

post #54562 of 57260
Quote:
Originally Posted by accordion View Post

what about 3 day/week splits, can't really go more than that.

I am gonna do a 3 day split once I get back to bulking, but it's too complicated to explain.
Code:
SxR     Tuesday     Thursday    Saturday
3x6 A   Bench       S Press     Deadlifts
3x6 B   Chins       Squats      L Rows
3x10 A  U Rows      Bench       S Press
3x10 B  F Squats    U Rows      L Rows
3x10 C  H Curls     Chins       Chins
3x10 D  CG Bench    H Curls     H Curls
Acc A   TPD         TPD         L Raises
Acc B   Curls       Calves      Curls

Hit all my upper compounds 3x, lower compounds 2x, accessories 2x. I will probably replace deadlifts with more bench though. Plus this will give me enough time to do some cardio. Probably do a long bike ride Sunday.

*EDIT* Everything is super setted. Shit would take like 2 hours otherwise, I see this taking like 1 hour start to finish.
Edited by Cool The Kid - 7/29/15 at 5:19pm
post #54563 of 57260
post #54564 of 57260
That's.... unexpected
post #54565 of 57260
I need to date her... allows you tell everybody "bro, my girlfriend lifts more than you!".

My diet is going... not that good. Kinda. Still 2kg too much for sixpack abs and only 2 weeks left, I'll do IF with LowCarb at once. Water weight counts, after all I'll be at the beach so it's only about looks. On the other hand I ate more ice cream and chocolate lately than in a long time. Lost my female bestie for starting dating someone. Makes me want to eat even more ice cream. And the girl I'm dating will move away (as in another continent away) for grad school next year probably. I'm not going to think about that or I'll need more chocolate too.
I feel like I'm screwing up... in 12 months time I'll be lonely, without my friend and out of shape... and this job will be gone too because we'll get anoher re-organisation.

But increased my 1RM on deadlift again. At least something.
post #54566 of 57260
Hitting 170's made my motivation skyrocket. Going to the gym to do cardio today, might just start doing 30 mins cardio every day. Diet is on point. I've been starting to gook more, we moved into a one bedroom so have a ton more counter space to actually cook. It's incredible what a couple extra square feet of counter space can do to motivate you to cook. Might try making my own pasta this weekend and freezing some, we'll see how it goes.

Getting lunch in a bit with a candidate that might replace me at my job when I leave. Really really awkward feeling haha. Also biased against it because I want them to keep me on to work remotely for the pay, but I'm going to try to keep an open mind. Doesn't seem like a good fit objectively speaking but he's a nice kid.
post #54567 of 57260
RHET just saw a women get set on fire outside my flat was brutal, pretty sure she's dead now. Heard screaming, didn't think anything of it, heard it for like half a minute, look outside and some womens on fire running around, some guy put her out with a blanket after a while and then she ambulance came after a bit and she was screaming for fucking ages. They wrapped her up in some shit and took her away. Have pics, but not sure if rhet appropriate
post #54568 of 57260
@Szeph el raton in pretty much the same boat right now. Stims and a good training session are pretty much what's getting me through. If I make it to the gym

@fujiwhat the fuck
post #54569 of 57260
Quote:
Originally Posted by fuji View Post

RHET just saw a women get set on fire outside my flat was brutal, pretty sure she's dead now. Heard screaming, didn't think anything of it, heard it for like half a minute, look outside and some womens on fire running around, some guy put her out with a blanket after a while and then she ambulance came after a bit and she was screaming for fucking ages. They wrapped her up in some shit and took her away. Have pics, but not sure if rhet appropriate


Dafaq?! Where do you live, bro?

post #54570 of 57260
pics
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