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Random health and exercise thoughts

Discussion in 'Health & Body' started by Eason, Dec 20, 2009.

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  1. ridethecliche

    ridethecliche Senior member

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    Bueller?
     
  2. gettoasty

    gettoasty Senior member

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    ^thanks for the read @concealed
     
  3. conceptionist

    conceptionist Senior member

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    Two supersets of 5x10 isn't much in one session, imo.
    There's a certain threshold of volume for a given muscle that you have to reach within a session to stimulate the growth for that muscle. I have no idea how much volume that is, but my guess is that 5 sets of 10 is not enough, because I've never heard of anyone training with such low volume.
     
    Last edited: Aug 22, 2014
  4. Khayembii Communique

    Khayembii Communique Senior member

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    Ah, I see. Well you just seem bigger in general than me then, regardless of lifting. My arms were like 12-12.5" when I started. I'm also smaller than you so I have shorter arms, so I'm sure 14 inch biceps look better on me than they do you (at least I sure hope so).

    Here's some pics from earlier today. Not nearly as big as I was hoping I'd be at this point, nor lean. Going to FL beginning of Sept so I'm cutting until then. Will probably start bulking in October. With my bulking diet finally on point hopefully I'll put on a lot more mass this time around, and stay leaner.

    (sorry for cock bulge)

    [​IMG]
    [​IMG]
     
    Last edited: Aug 22, 2014
  5. gettoasty

    gettoasty Senior member

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    I should put up a photo for hilarity


    I think our arm size is the same

    [​IMG]

    Maybe I'll put up some nudes. Been feeling really bloated lately and not having good bowel movements (I've gone almost 3 days at times). Is this serious? Anyone have ideas? I eat bananas and drink enough water.
     
    Last edited: Aug 22, 2014
  6. fuji

    fuji Senior member

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    They look bigger then 14 at least.
     
  7. ridethecliche

    ridethecliche Senior member

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    100 reps for a body part in a session? With atleast 2 sets at working weight?

    Currently I'm doing 2 5x10 for chest and back each session in a superset. So 100 total reps for chest, 100 for back. 50 each on two different exercises. I'm doing this 2x a week right now. I could add a pec deck for chest I guess, and back extensions as well in a 5x10 or so, but then that'd be 150 reps per body part on the same day.
     
  8. ridethecliche

    ridethecliche Senior member

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    @Khayembii Communique , how tall are you?

    I need to start doing some forearm specific work as well. Might start doing wrist flexion/extension stuff.

    I'm down with upping gym sessions to 4-5x a week to meet my goals. I do want to do atleast 2 mini swimming sessions a week as well. Trying to get better at it.
     
  9. Khayembii Communique

    Khayembii Communique Senior member

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    :embar:
     
  10. ridethecliche

    ridethecliche Senior member

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    It's a height/size thing.

    @graphic novelty is my weight but 5'7 and looks way way way bigger than me.
     
  11. conceptionist

    conceptionist Senior member

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    Now that you say it, 100 reps for a bodypart for a session should be enough, but I don't think half of that would be.

    It doesn't seem to be a lot of volume over the full week though. If you do that twice it is 200 reps each for chest and back over the week and I guess those weights aren't that heavy considering you can do 5 sets of 10 with them. I just looked at my program and I have 300 reps each for legs and pressing muscles this week and its a low volume week. Most of the work is triples or fives around 70%.

    Btw, aren't your sessions very short if you only do two supersets of 5x10? Might as well throw in some legs in those sessions imo or just do some heavier low rep compound work first for both pressing muscles and the back.
     
  12. ridethecliche

    ridethecliche Senior member

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    I do a few other things as well. Core/stability/shoulder pre-hab stuff.

    I need to get my ipod shuffle charged for gym sessions. I get distracted and talk to the residents and med students I know and take too long to amp myself up for sets. I end up in there for 1-1.5 hrs. I usually do 6 or so total different movements.

    I wonder if I should just do:

    A: Push/Pull/Tris
    B: Shoulders/Legs/Bi's

    And do this 2-2.5x a week and swim etc.

    -Right now it's a bit more haphazard. But when I do 5x10, I usually start at a lower working weight, go close to failure on work set, then drop weights and do the last 2 sets slower.
     
    Last edited: Aug 22, 2014
  13. Superb0bo

    Superb0bo Senior member

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    conceptionist

    Not 100 % that I follow, are you saying that it is "impossible" to get muscle growth on 5 x 5 type programmes (given the very low volume compared to 100 reps per body part) ?
     
  14. fuji

    fuji Senior member

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    http://www.theguardian.com/music/2014/aug/22/henry-rollins-attacks-robin-williams-suicide

    Pretty lolzy, isn't this the guy who posted about is so deep and spiritual and THE IRON and how nothing is as tough in life as THE IRON or some shit. Friend of mine tried to kill herself recently and is in rehab now, should have just lifted some IRON and disregarded her genetic propensity for loosing her shit. Called me at like 1am last night, was quite surprising.
     
  15. barrelntrigger

    barrelntrigger Senior member

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    Wish I were in Japan right now...
  16. conceptionist

    conceptionist Senior member

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    TnG deadlifts for reps skews the 1RM calculation.

    You'll often see people struggling with the first rep, but then the other reps in the set done TnG seem to come much easier. That's because by doing them TnG, you load the muscles during the descent just like you do in a bench press or squat, and also put yourself in a better position in terms of leverages when going from the top down. I would not be surprised if he could actually only do 3 reps with that weight if every rep was done with a reset and from a dead stop.

    Pretty much no one can do as many reps from a dead stop as TnG with the same weight. I would recommend that you do all reps from a dead stop. Its better for strength estimations and a lot less risky for your low back than bouncing off the floor.
     
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  17. conceptionist

    conceptionist Senior member

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    No, absolutely not. 5x5 seems to be the set x reps range that is most often recommended for a good blend of both strength and size gains.

    From what I've seen and read, it seems like 5x5 works best for beginners or maybe up to early intermediates. Say of you weight 200 pounds, a regular guy might be able to follow a simple 5x5-add-weight-every-session-program for up to 315 squat, 250 bench, 400 deadlift at best. Some people can get beyond that, but then they'd probably have to do a ton of resets ans gain a lot of bodyweight to sustain the progress, and the technique usually suffers from just doing a very small amount of lifts over and over again with little variation. Overuse injuries could also creep up from the repeatedly doing the exact same movements.

    Most powerlifters I know switch to a percentage or RPE based program and add more volume when their beginner gains end. They usually also add accessory work to build up weak points in therms of muscle mass and variations of the main lifts that target their form breaddown. Say if someone has problem with butt rising and chest caving in in a squat, turning it into a good morning, they could add something like 4-5x8-10 of lunges to add muscle mass to the quads and glutes and put in some heavy high bar pause squats focusing on staying as upright as possible.
     
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  18. conceptionist

    conceptionist Senior member

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    1-1.5 hours is pretty a good length if you're not super serious.

    That split structure seems decent. The only thing I see as problematic with splits is how you define something as say a "pull". Would deadlifts be part of "pull day" or "leg day"? Same goes for shoulders. An OHP works the triceps and chest too, not only the shoulders.
    I think in terms of movements instead and like full body sessions alternatively upper lower for that reason. In your program your actually working the muscles in your upper body 5x as much as lower, if you don't consider deadlifts as a pull. Its fine to work the upper more since thats what most people care about (and the upper can usually handle more volume than lower), but a 5:1 ratio seems a bit much to me.
     

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