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Random health and exercise thoughts - Page 59

post #871 of 57259
I disagree. It's common knowledge in the bodybuilding world that heavy compound movements are very effective at building mass. Arnold, Mentzer and Yates are all champions of this line of thinking, and talk about it in their books.

Mass gains are more a function of genetics and shocking muscle fiber. Training heavy for a period, and then going with higher reps for a period (no more than 12) is your best bet. The body becomes accustomed to ANY rep range if you never deviate from it.

Heavy weight also does a better job of stimulating slow twitch muscle fiber, and those who have more of those fibers benefit more from the heacy stuff (with the higher rep ranges sprinkled in).

Let’s cut the technical crap. Muscles grow from weight training because you challenge them to the point where they fail (and you tear the fibers down) to the point where they need to grow to compensate. This can be done via higher repetitions and lower reps as well. Imo, one is not better than the others, because no two humans have the same genetic make up.

There is so much information about each school of thought.

Look up the HIT training principles for an example of those who believe that heavy weight and intensity are the key to gaining mass.

Wiki is not a credible source, imo.
post #872 of 57259
None of that matters if you aren't eating enough. Can't grow on a diet of insufficient calories, period.
post #873 of 57259
I love this thread. Thanks for a lot of good advice.

Is it possible to teach yourself olympic lifts in an average gym? Some excuses:

  1. No competent trainers - I've seen these guys coach squats and bench presses. Pathetic. I don't know if I'd trust myself to learn this stuff from the internet though.
  2. No bumper plates - Would I have to lower the weight manually? Also, if I want to take the weight off the ground at the right height, can I reasonably expect to clean 135 lbs first time (I can do 5 or so deadlifts at ~300 depending on the day)
  3. Limited space

Am I better off trying kettlebells? Are they easier to self teach?
post #874 of 57259
I'm gaining mass, but I feel increasingly big and slow like Donkey Kong in Mario Kart.
post #875 of 57259
Kettlebells are the poor man's Oly.

Without bumper plates and an Olympic platform I wouldn't try Olympic barbell movements
post #876 of 57259
Quote:
Originally Posted by db_ggmm View Post
None of that matters if you aren't eating enough. Can't grow on a diet of insufficient calories, period.

Correct, and the trick is to eat good calories with a lot of nutrients in them.
post #877 of 57259
Quote:
Originally Posted by CunningSmeagol View Post
I love this thread. Thanks for a lot of good advice.

Is it possible to teach yourself olympic lifts in an average gym? Some excuses:

  1. No competent trainers - I've seen these guys coach squats and bench presses. Pathetic. I don't know if I'd trust myself to learn this stuff from the internet though.
  2. No bumper plates - Would I have to lower the weight manually? Also, if I want to take the weight off the ground at the right height, can I reasonably expect to clean 135 lbs first time (I can do 5 or so deadlifts at ~300 depending on the day)
  3. Limited space

Am I better off trying kettlebells? Are they easier to self teach?

Stick with the basics for your heavy compound movements. Squats, benchpresses (flat, incline, decline), shoulder presses, precher curls, dumbell curls -- etc...

Start with light weight and work on your form. Youtube has tons of videos on exercise form.

People get way to technical with this stuff. It's as simple as training with weight that causes your muscle to fail at around 10 reps and doing basic compound movements + working with machines and other secondary exercises sprinkled in. Fads like kettlebells are just that...fads. It's no different then fashion trends. The exercises I listed above are the navy blazer, single breasted navy suit, grey trousers and black shoes of exercises. Tried and true. Proven winners that work and never go out of style.

Go to this website: bodybuilding.com and use the search feature. It's all you need.
post #878 of 57259
You can do many olympic lifts with dumbbells as well as kettlebells; these are perfectly acceptable variations of the lifts if you don't have access to traditional olympic equipment. Oh, and kettelbells aren't a fad: the Russians have been using them since the 18th century and they have been in use in America for decades.
post #879 of 57259
Quote:
Originally Posted by BeaconHillBoston View Post
Stick with the basics for your heavy compound movements. Squats, benchpresses (flat, incline, decline), shoulder presses, precher curls, dumbell curls -- etc...

Start with light weight and work on your form. Youtube has tons of videos on exercise form.

People get way to technical with this stuff. It's as simple as training with weight that causes your muscle to fail at around 10 reps and doing basic compound movements + working with machines and other secondary exercises sprinkled in. Fads like kettlebells are just that...fads. It's no different then fashion trends. The exercises I listed above are the navy blazer, single breasted navy suit, grey trousers and black shoes of exercises. Tried and true. Proven winners that work and never go out of style.

Go to this website: bodybuilding.com and use the search feature. It's all you need.

Did you eat paint chips as a child?
post #880 of 57259
Quote:
Originally Posted by milosz View Post
Did you eat paint chips as a child?

I did not.

If you'd like to add some substance to the discussion, feel free.

What exactly did I say that would leave you to believe I ate paint chips as a child?

I've only been training with weights for 20 years; I'd love to hear your expert opinion on compound movements and the best way to stress muscle fibers.
post #881 of 57259
Quote:
Originally Posted by BeaconHillBoston View Post
I did not.

If you'd like to add some substance to the discussion, feel free.

What exactly did I say that would leave you to believe I ate paint chips as a child?

I've only been training with weights for 20 years; I'd love to hear your expert opinion on compound movements and the best way to stress muscle fibers.

Pics?
post #882 of 57259
Man, I ate a Snickers bar and two handfuls of M&Ms
post #883 of 57259
Quote:
Originally Posted by JesseJB View Post
I'm gaining mass, but I feel increasingly big and slow like Donkey Kong in Mario Kart.

But you can bump anybody lighter than bowser and make them spin out. So there is an upside...
post #884 of 57259
Quick question: my rotator cuff has been acting up lately, it gets pretty sore when I bench. I'm thinking it might be my technique that's causing all these problems.

So, should I flare my elbows out on the bench press or tuck them in (powerlifter style)? Currently I dont flare and I've been trying to really focus on my technique (although one always thinks their form is better than it really is).

This really bothers me because I'd really want to up the weight, as I'm feeling that I could lift more, just dont want to fuck up my shoulder.

Any ideas? Should I switch to db benching for a while?
post #885 of 57259
High intensity training is a very common muscle building practice you should look into, if you want to get fancy, look up reverse pyramid training. Also when lifting, have proper form and don't wuss out! Don't try to be like everybody else, lifting heavy weights and having poor form and rushing through the motion. You want to get through it nice and slow, breathing properly and getting everything right and then moving up in weights when you feel comfortable doing the same amount of reps. Believe it or not but all you really need to work out your entire body are: properly done deadlifts squats chin ups presses Not only do you need protein and calories but you also need carbs, preferably, but not limited to; clean carbs like: potatoes corn carrots brown rice whole wheats try to stay away from nutritionally barron foods like white rice, white bread, noodles and processed foods. You also need proper fats from clean food like grass fed animals and dairy etc..
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