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Random health and exercise thoughts

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

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  1. Lagrangian

    Lagrangian Senior member

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    don't even need to watch one second of this to know how it is going to be.



    because gloves give you a worse grip.


    you unsurprisingly don't understand how callouses work.
     
    2 people like this.
  2. dacox

    dacox Senior member

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    I travel overseas at least a couple times a year for a few weeks at a time. Just enjoy your travels. I can always get close enough with the macros and any really off days won't matter in the long run. I always come back weaker and more out of shape, but it comes back quickly and I get to enjoy my trips.
     
  3. Reggs

    Reggs Senior member

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    Lost gains after two recent bouts of sickness. Tomorrow I'll go to a pool party. I'm the only guy going who works out with any consistency. Still cursing the day because I wish I was more swole. I turn 32 next month and really want to reach some kind of aesthetic peak before age makes it too difficult.
     
  4. dacox

    dacox Senior member

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    Has anyone here run Sheiko before? I've been doing the three day a week split which, with muay thai, is about the most I can fit in my schedule. My bench and squat are improving, but I don't think there is enough volume for deadlift. Do you think I should try to just squeeze in one more quick session where I do some heavy deadlift sets, or is there another program out there that is similar to Sheiko but with more emphasis on the deadlift. I like the higher volume, full body routines but want to improve my deadlift.
     
  5. conceptionist

    conceptionist Senior member

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    I have translated a version of the old 3-day Norwegian powerlifting programs that were used before they started doing very high frequency. It is meant for intermediate level powerlifters and features 3 full body days, each having a variation of squat, bench and deadlift, plus accessory work. It should be about equal difficulty and similar to the Sheiko program you ran (many sets of low reps of moderate intensity). It might be lower intensity but higher volume, and is by design a bit higher frequency. Maybe also more variation. Let me know if you are interested.

    I know some people who ran the same 3-day Sheiko and they agreed on too low deadlift volume and frequency. IIRC one guy added a lighter deadlift variation (such as deficit) to one day, and higher rep straight leg deadlifts to another.
     
    Last edited: Jul 10, 2016
  6. dacox

    dacox Senior member

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    I'd definitely be interested in that Norwegian program. Would it be a step back in volume for bench or squat? I feel like my bench is at a point where if I decrease the volume it will quit improving or start going backwards. I'd like to get my squat and deadlift up to that point too.

    As far as deadlift variations go, I like how Sheiko mixes it up with regular deadlifts, deficits, box pulls, and pauses at the knees, but I think I need more overall volume. I think it would also help to do some higher percentage pulls a little more often.
     
  7. conceptionist

    conceptionist Senior member

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    I don't remember the exact lift variations or volume, but Norwegian training philosophy is largely based on a principle they call "mengdetrening", which literally translates to volume training. Its 3x a week frequency for each lift should also push up the volume a bit. Intensity is however on the lower end as it is meant for intermediates, whose primary focus should not yet be to develop max strength.

    I can take a look at it later today. Will PM.
     
    Last edited: Jul 10, 2016
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  8. skeen7908

    skeen7908 Senior member

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    This pretty much

    If you're taking protein powder on holidays you have an eating disorder
    Unless you're not a professional athlete (and even then it's dubious)

    Any minimal strength you lose will be neuromuscular coordination not muscle
     
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  9. Szeph el raton

    Szeph el raton Senior member

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    I'd have to get food poisoning to lose 10lbs in 2 weeks without trying super hard. I don't think if you eat normal food you gain/lose considerable body mass or strengths within 1 or 2 weeks. I ran the "a cake a day" program last vacation where during my 2 week vacation I had cake every afternoon and got wasted every night - which I'd consider a diet as bad as it gets - and only gained a bit over 2kg.

    I'm 25 days away from vacation so I'm doing a last 2 week bout of PSMF to make sure (I'll be shredded for the beach and the gf with her jiggly butt, hope that'll get her to the gym afterwards). Works great, hate it though. Even worse than the food is only lifting twice a week. I got so much shit done at work and private but hate every single day.

    Neck is fine again by the way. Will probably go back to Push-Pull-Legs afterwards.
     
  10. Landscape

    Landscape Senior member

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    You really shouldn't change Sheiko.
     
  11. conceptionist

    conceptionist Senior member

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    The programs are not fixed.
    If you know yourself well, you should adapt the program to you. IIRC Boris has written this on his forum and in his accompanying videos on youtube.
     
    Last edited: Jul 11, 2016
  12. Landscape

    Landscape Senior member

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    I assume he has said you can adapt the SPP and GPP exercises or what has he said? I don't think anyone on this forum knows enough to change the volume/percentages Sheiko gives on competition lifts for his programs. Deadlift is also an exercise that is quite tough on the body, so there's a reason why you're not supposed to go close to max when doing Sheiko.
     
  13. conceptionist

    conceptionist Senior member

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    Adding 3-5 sets of light RDLs per week won't break the program. Adding another day of heavy deadlift probably would. So in that regard I agree with you.
    The main lifts should mostly be left untouched. Boris has however said that you can add 5-10 lbs on a set if you feel particularly strong a certain day, and if you can keep the technique as good. You can also swap some variations (such as second squats in a session for pause squats) if you recalculate the intensities. Specific accessory work (such as which exercise to use for "chest muscles") is from what I know fully up to the lifter.
     
    Last edited: Jul 11, 2016
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  14. Cool The Kid

    Cool The Kid Senior member

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    We will did a lot of running around and probably will be again this time. We'll see.

    Regarding women + jiggly butts.... that's how they are supposed to be :)
     
  15. accordion

    accordion Senior member

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    I remember reading something in this thread about gluten leading to retaining more fat. Does it make a difference, for non-celiacs, to go low gluten as opposed to gluten free?
     
  16. conceptionist

    conceptionist Senior member

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    New study suggesting that full body workouts might require more protein post workout than non-full body sessions to maximally stimulate MPS.

    Instead of the usually recommended 20g of protein post workout, the data suggests 40 grams after full body sessions.

    Forthcoming in Journal of Physiology.

    Quote:
     
    Last edited: Jul 12, 2016
  17. conceptionist

    conceptionist Senior member

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    And another one.

    Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men
    Am J Clin Nutr July 6, 2016.
    http://ajcn.nutrition.org/content/ea....full.pdf+html

    Quote:
    TLDR;
    No further fat loss with a ketogenic low carb diet in comparison to a high carb diet with the same amount of total calories.
    The weight loss represented the caloric deficit regardless of the release of insulin and the amount of carbs.
    Note that the participants in the study were obese or overweight men.
     
    Last edited: Jul 12, 2016
  18. ridethecliche

    ridethecliche Senior member

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    It's really hard to make comparisons between the obese/overweight and the healthy because of hormones/leptin etc. I'm sure @MGoCrimson will chime in as well.
     
  19. conceptionist

    conceptionist Senior member

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    Sure.
    I found it interesting because ketogenic low carb diets have been said to be especially effective for fat loss for obese people.
     
  20. skeen7908

    skeen7908 Senior member

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    Isn't the main benefit satiety ?
    You feel like shit on keto so you don't want to eat

    Did they assess compliance for the two groups ?
     

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