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Random health and exercise thoughts - Page 3790

post #56836 of 57260
Quote:
Originally Posted by Reggs View Post

I need a caffeine tolerance break. I'm at the awkward point where I need 2 cups of coffee in the morning to get that zing but it makes me nervous and give me stomach aches. I'm going to buy decaf next time I go to the store.

always thought decaf is a signal for the lowest type.
post #56837 of 57260

thoughts on this program?

 

http://www.bodybuilding.com/fun/docs/2015/shortcut_to_shred_e-book_revised_9-9-2015.pdf

post #56838 of 57260
Quote:
Originally Posted by Reggs View Post

I need a caffeine tolerance break. I'm at the awkward point where I need 2 cups of coffee in the morning to get that zing but it makes me nervous and give me stomach aches. I'm going to buy decaf next time I go to the store.
This is exactly why I drink coffee maybe once a week tops.
post #56839 of 57260
Quote:
Originally Posted by accordion View Post

thoughts on this program?

http://www.bodybuilding.com/fun/docs/2015/shortcut_to_shred_e-book_revised_9-9-2015.pdf

Just had a quick glance but it looks pretty much like a standard BB split which has been around forever. If so, means that the downsides of those apply to this as well, that is primarily sub-optimal frequency, unnecessarily high volume per muscle per session, and (imo) too large focus on lifts that are not as effective for mass and strength development. I mean, 4 different types of curls and two types of flyes after eachother? Spend more time doing heavy compounds instead.
post #56840 of 57260
I think people should make their own routines. Using a template can be a starting point, but I doubt any will be truly perfect for anybody out of the box.

For me shit just kind of fell into place once it became clear that I didn't want to be a powerlifter. Heavy deads burnt me out so I stopped doing them. I want bigger arms and shoulders so I hit them 3-4x/week. I don't have hours and hours to be in the gym so I do supersets and keep rest times short. Etc. So outside of exercise choice and progression schemes there's not a ton of variation I can have.

I think a big roadblock for people is figuring out exactly what they want to achieve. One you have set objectives mapping a course to them is easy. But a lot of people have goal ADD like Omar Isuf. One week he's an Olympic lifter, next week he's a powerlifter, next week he's a bodybuilder. Hard to make progress when you keep changing directions.
post #56841 of 57260
100% of people I know just want to look good naked. The other 0% are lying.
post #56842 of 57260
Quote:
Originally Posted by Cool The Kid View Post

I think people should make their own routines. Using a template can be a starting point, but I doubt any will be truly perfect for anybody out of the box.

For me shit just kind of fell into place once it became clear that I didn't want to be a powerlifter. Heavy deads burnt me out so I stopped doing them. I want bigger arms and shoulders so I hit them 3-4x/week. I don't have hours and hours to be in the gym so I do supersets and keep rest times short. Etc. So outside of exercise choice and progression schemes there's not a ton of variation I can have.

I think a big roadblock for people is figuring out exactly what they want to achieve. One you have set objectives mapping a course to them is easy. But a lot of people have goal ADD like Omar Isuf. One week he's an Olympic lifter, next week he's a powerlifter, next week he's a bodybuilder. Hard to make progress when you keep changing directions.

Individually tailored programs is ideal. That's hard to argue against. But less experienced lifters don't know how to create solid programs for their goals. I also think there is a psychological aspect of accountability when you are doing a program from someone else, which could make you more consistent.

I make my own program now too. Hardly a program at all though since I have no precise goals besides being in shape, healthy and somewhat strong. No set numbers to hit, etc. Just training like I prefer to with freestyled sessions.
post #56843 of 57260
Quote:
Originally Posted by conceptionist View Post

less experienced lifters don't know how to create solid programs for their goals.
This is fair. It's unfortunate that BS programs like the one he linked are being recommended. I think for general "look good naked"ness starting from PHAT and tweaking shit will probably work for most people.
post #56844 of 57260

I've posted my plan before, but it's pretty random without much thought, just going by what equipment I have access to and to keep the reps low. I'm looking for something detailed that I can just follow and not having to think about what to do at the gym.

 

I don't care about leg size anymore, just balanced progress for front/back and to cut fat.

Quote:

Originally Posted by accordion View Post
 

Been doing a pretty random routine,

 

Day 1

 

Legs - Front Squat/Back Squat, 3x3 each, about 70% max

Shoulders - Military Press, Dumbbell press, Flies, Lateral Raises, mix and match, 3x5 for barbell, 3x8-12 dumbbells, 3 exercises

 

Day 2

 

Chest - 5x3-5 Bench, Dumbbells

Triceps - Cables, Dips,exercises, 3x8-12 reps

 

Day 3

 

Bench again

Back - Barbell row, machine row, cable row, pullups, etc, etc, 5-8 reps.

Biceps - Dumbbells, cables, hypertrophy reps

 

Emphasizing hypertrophy for arms and shoulders, strength for chest and back, minimal legs. Cardio and static stretching after, core exercises for lower ab/back, abs everyday.

I imagine this is what people do for aesthetics, trying to shrink legs a bit more and maintain strength. Trying to increase bench to make myself feel good. I do the squats really slowly.

post #56845 of 57260
Quote:
Originally Posted by Cool The Kid View Post


This is fair. It's unfortunate that BS programs like the one he linked are being recommended. I think for general "look good naked"ness starting from PHAT and tweaking shit will probably work for most people.

 

Yeah, I would put most focus on the compounds lifts but not skimp on the more hypertrophy oriented bodybuilding movements. 2-3x frequency a week per major lift/muscle group. Whether you get that from full body or some kind of split is not really important.

post #56846 of 57260
 
For becoming smaller, I would suggest cutting instead of lifting less. Also do low reps (2-3 reps).
 
If you want to still build strength, you should use a higher frequency. So you should bench in some form every session.
I think you can still squat and deadlift without growing your legs. Just don't go heavy and as noted, do low reps. The lifts will help with general health/athleticism/whatever you want to call it.
 
Also, in terms of hypertrophy you will be better served by doing a little more often than a lot less often. That means instead of for example doing 12 sets of curls on one day, you do 4 sets 3 days. So if I were you I would do some pressing, rowing, and arms every session. Maybe one press for chest and one for shoulders, and where you have different variations on each day. Squats and deadlifts maybe once per week each. You don't need to do abs every day.
post #56847 of 57260

Thanks, yea I think someone said squats generate the most testosterone so they're good for way more than building leg strength. I've always had the idea that you need 24h rest in between working the same muscle groups but is that not needed for hypertrophy? I'm tiny now so don't care about slim legs anymore.

post #56848 of 57260
Quote:
Originally Posted by accordion View Post

Thanks, yea I think someone said squats generate the most testosterone so they're good for way more than building leg strength. I've always had the idea that you need 24h rest in between working the same muscle groups but is that not needed for hypertrophy? I'm tiny now so don't care about slim legs anymore.
No, you don't need to wait 24 hours. Weightlifters at high levels train "full body" multiple times every day. But that's not a problem for you anyway with your 3 sessions, or? Or do you go through those 3 sessions twice a week?
post #56849 of 57260
You should try to hit each muscle group at least twice per week. Particularly if you're tiny. Simply put: more total reps = more gainz, within reason. You can't do all your reps in one workout, so spreading them out throughout the week is the most effective in terms of balancing recovery time and getting the actual work in. You can workout 14x per week if you can eat enough and have the time; most people don't. 3-4x per week, hitting major muscle groups at least twice with compound lifts is just the most cost effective way of doing things for most people with real lives. That's also why compound lifts are heralded - not because the muscle cares how it's working, but because they're the most bang-for-the-buck.

If you want skinny legs, fine, don't work them. It will look ridiculous though. There is a balance between looking like a stocky olympic lifter and a chicken. Even the #aesthetics guys work their legs.
post #56850 of 57260
Came off Push-Pull-Legs for my last little cut before beach vacation next month. 2-3kg more to go so easily doable.
Of course, first day of full body workout I directly rekt myself. Did 10min cardio, then started out with deadlift. Did 5 sets of warm up deadlifts (tapering from 8 down to 5 reps). Went to working weight, upon first pull heard a loud bang in my ears coming from my neck. Still did the full workout but have headache since that happened and it hurts when I tense my body during a lift. Luckily still full mobility so I can turn my head and all, hope the pain will disappear in the next 48 hours. Guess I had luck after all.
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