Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs

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Any suggestions for a good 3-4 day per week bulking routine?

I'm coming off 6 days per week, but my time is much more limited now. I'll be interested to see the results I get from the change in recovery time too
 
I dropped my squat weight by 60 lbs because I didn't feel like I was going down low enough. I did some real low ones and my legs felt a different burn, but it felt like it was worse on my knees possibly. There was definitely some pump/subtle ache near the knee and I couldn't tell if it was the joint, or that part of the quad that sits right next to your knee on the inside of your leg.

I also tried doing a set of really light front squats just to see what it felt get form down but got this sharp pain for a millisecond in my knee or lower quad so I stopped after a few reps of 95lbs. It felt like this pain I get when I blow my nose too hard and it feel like a blood vessel or something ruptures below my eyes. A pain that's there for the tiniest fraction of a second, almost with an audible snap to it, and then it's completely gone.
 
Fuck, I was squatting and injured my back :(

It was the first rep of my last set and I felt a sting in my lower left back. Did the last four reps anyway tho, dont know if it was smart..

The pain is in the lower left area and luckily it feels like I just sprained a muscle. Hopefully better tomorrow. It doesn't hurt if I stand straight but bending is a bit uncomfortable. I'm just angry because I don't know if I did something wrong myself or what the reason was. My upper left latissimus have been sore for a few days for some reason but I don't know if thats to blame. At least my right lower back is ok..
 
despire said:
Fuck, I was squatting and injured my back :(

It was the first rep of my last set and I felt a sting in my lower left back. Did the last four reps anyway tho, dont know if it was smart..

The pain is in the lower left area and luckily it feels like I just sprained a muscle. Hopefully better tomorrow. It doesn't hurt if I stand straight but bending is a bit uncomfortable. I'm just angry because I don't know if I did something wrong myself or what the reason was. My upper left latissimus have been sore for a few days for some reason but I don't know if thats to blame. At least my right lower back is ok..
Click to expand...

1 ticket to SNAP CITTTTTY!

No be careful for now, lay off the squats and bending over exercises, and keep mobility in your back by moving around multiple times a day


Fushin said:
Netflix has it if you have a DVD subscription, it's a really good documentary.
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I'm in the UK and I think we only have the online option
 
It's an excellent watch, it really goes into detail about how difficult and sometimes distressing trying to attain a body like we see in the magazines. The amount of time, energy and emotional commitment from yourself - and of those around is really apparent in the film.
 
Timedog said:
I dropped my squat weight by 60 lbs because I didn't feel like I was going down low enough. I did some real low ones and my legs felt a different burn, but it felt like it was worse on my knees possibly. There was definitely some pump/subtle ache near the knee and I couldn't tell if it was the joint, or that part of the quad that sits right next to your knee on the inside of your leg.

I also tried doing a set of really light front squats just to see what it felt get form down but got this sharp pain for a millisecond in my knee or lower quad so I stopped after a few reps of 95lbs. It felt like this pain I get when I blow my nose too hard and it feel like a blood vessel or something ruptures below my eyes. A pain that's there for the tiniest fraction of a second, almost with an audible snap to it, and then it's completely gone.
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It's going to take a dose of humble pie, but I'd drop the weight substantially more. I had the same issue when I began squatting, because I didn't want to start at the weight my joints and such could handle at that point. If you haven't been squatting properly, then whatever progress you have made doesn't really mean anything as you haven't been working all the proper muscles and such. I'd shave at least another 50lbs off, if not more, and then start adding 5-10lbs per session.


despire said:
Fuck, I was squatting and injured my back :(

It was the first rep of my last set and I felt a sting in my lower left back. Did the last four reps anyway tho, dont know if it was smart..

The pain is in the lower left area and luckily it feels like I just sprained a muscle. Hopefully better tomorrow. It doesn't hurt if I stand straight but bending is a bit uncomfortable. I'm just angry because I don't know if I did something wrong myself or what the reason was. My upper left latissimus have been sore for a few days for some reason but I don't know if thats to blame. At least my right lower back is ok..
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If something stings, you always stop. My best friend didn't do so on deadlifts, and now has an injury that may keep him out of the weight room permanently.
 
Mecha_Infantry said:
I normally have a banana with my protein shake or a sugary Jamaican bread like bulla bun or spice bun

As for the steak, as a black man, I always used to have my shit WELL DONE and cooked. But yesterday I decided to cook it for about 5 mins on each side, then let it rest. When I cut into it I didn't see how raw it was, I was like damn this tasty, next bite was when I took the pics, I was like "man Ima be sick in the morning" but I tell you thi, it was bloody beaaaautiful. No way will I ever have a well done steak

Is that classed as medium?


Haha, it's brown rice and a small bit of potato salad. I had no sauce!
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Dude, you gotta try it before you judge it lol. Glad you tried and you won't be sick. It was probably medium rare.
 
Chuck Norris said:
Any suggestions for a good 3-4 day per week bulking routine?

I'm coming off 6 days per week, but my time is much more limited now. I'll be interested to see the results I get from the change in recovery time too
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Madcow, TM, 5/3/1, maybe even SL 5x5 or SS depending on where your lifts are and how much you're willing to eat.
 
Timedog said:
I dropped my squat weight by 60 lbs because I didn't feel like I was going down low enough. I did some real low ones and my legs felt a different burn, but it felt like it was worse on my knees possibly. There was definitely some pump/subtle ache near the knee and I couldn't tell if it was the joint, or that part of the quad that sits right next to your knee on the inside of your leg.

I also tried doing a set of really light front squats just to see what it felt get form down but got this sharp pain for a millisecond in my knee or lower quad so I stopped after a few reps of 95lbs. It felt like this pain I get when I blow my nose too hard and it feel like a blood vessel or something ruptures below my eyes. A pain that's there for the tiniest fraction of a second, almost with an audible snap to it, and then it's completely gone.
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It sounds like you're letting your knees too forward and shoving them out enough.
 
ajim said:
Great watch, everyone should watch it - not just people interested in bodybuilding. I watched the entire thing on youtube, but I know there are plenty of torrents out there.

Another good one to watch is: "I want to look like that guy".

http://iwanttolooklikethatguy.com/

http://www.youtube.com/watch?v=kuygZX3HKSQ
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At first, I was going to take a dump on this guy, but after watching it, I really do feel motivated about my own personal bodyfat/ body image project. I'll check it out. It would cool if it were on Netflix.
 
About my hopefully minor back injury about which I posted earlier. I'm pretty sure the main culprit is the fact that I might go too deep i.e. ass to grass which makes my lower back arch. Any thoughts on this?
 
despire said:
About my hopefully minor back injury about which I posted earlier. I'm pretty sure the main culprit is the fact that I might go too deep i.e. ass to grass which makes my lower back arch. Any thoughts on this?
Click to expand...

It could be, but rounding is usually caused by a lack of flexibility. There's a ton of people who do Olympic style squats just fine.
 
So can anyone comment on when/if there is an ideal time throughout the day to get your protein, fruits, carbs, veggies, etc in? Should my breakfast be the most protein heavy or just spread everything evenly all day?
 
I'm just getting over a cold and wonder at what point do you return to the gym? It's a pretty mild, but persistent, cold. I'm pretty certain I'm past the point of being contagious and feel quite a bit better today.
 
criesofthepast said:
So can anyone comment on when/if there is an ideal time throughout the day to get your protein, fruits, carbs, veggies, etc in? Should my breakfast be the most protein heavy or just spread everything evenly all day?
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If you really want to be anal about it get your non fruit/veggie carbs post workout only. (this means probably 150-200 carbs + your protein in your post workout meal). Your body is least likely to use em for fat at that time. Get your veggies and protein in all your other meals.

Oh like mr city said, this is meaningless if you don't eat right.
 
criesofthepast said:
So can anyone comment on when/if there is an ideal time throughout the day to get your protein, fruits, carbs, veggies, etc in? Should my breakfast be the most protein heavy or just spread everything evenly all day?
Click to expand...

The timing of food is something that's not very revenant for most people. Just make you sure you take in the appropriate level of calories and macros according to your goals.

About my hopefully minor back injury about which I posted earlier. I'm pretty sure the main culprit is the fact that I might go too deep i.e. ass to grass which makes my lower back arch. Any thoughts on this?
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Do you know how to keep a tight arch in your back? Do you know to perform the Valsalva maneuver?
 
Mr.City said:
It sounds like you're letting your knees too forward and shoving them out enough.
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That would make sense. I'll have to look at some more squat videos. I wish I could take a video of myself in the gym but it's not allowed.

I'm watching that I Want To Be Like That Guy and he starts crying because of not being able to eat.
 
This whole eating thing has me confused. It really sounds like a huge commitment, and a lot of pre planning. Is there a good reference site?

Also , is eating fast food a big no-no if your looking to bulk up?
 
When I finished my session on Saturday I was alone in the gym, so I did some curls in the squat rack.

Forbidden fruit tastes the sweetest.
 
SpaceBridge said:
This whole eating thing has me confused. It really sounds like a huge commitment, and a lot of pre planning. Is there a good reference site?

Also , is eating fast food a big no-no if your looking to bulk up?
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Fast food is fine for bulking up if you don't care about fat gains. You really have to only pay attention for a few weeks to what you're eating then you get used to it and learn how to eat.
 
Timedog said:
That would make sense. I'll have to look at some more squat videos. I wish I could take a video of myself in the gym but it's not allowed.

I'm watching that I Want To Be Like That Guy and he starts crying because of not being able to eat.
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Why isn't it allowed?

Also, why is this dude crying because he can't eat?
 
Mr.City said:
Also, why is this dude crying because he can't eat?
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I might be wrong, but the film makes it out like he's eating the same thing every day (in varying amounts) for something like three months.

I'd be crying too as there's really no reason for the absolute lack of variety. They don't seem to do cheat meals / days either so I'd wager that after 6 months in total he'd lost the will to live. :)
 
Mr.City said:
Why isn't it allowed?

Also, why is this dude crying because he can't eat?
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I don't know why, maybe so pervs can't film women? I dunno.

He says the extreme cutting diet is making him really emotional. Then he starts crying and saying "I don't know why anyone likes me anymore". And yeah, it makes it seem like he eats the exact same meals every day. I think for more than 6 months actually. Every couple weeks they just lower the amount of each item, but each item he eats is the exact same thing.
 
Am really tempted to add in another set to all my workouts, just so I can get that little bit of a soreness feeling on the next day. Right now, I'm not getting anything, even with added weight to the sets. Maybe going 6x5 will help it. Just need to watch how much weight I put on at the beginning of each new week.
 
DiatribeEQ said:
Am really tempted to add in another set to all my workouts, just so I can get that little bit of a soreness feeling on the next day. Right now, I'm not getting anything, even with added weight to the sets. Maybe going 6x5 will help it. Just need to watch how much weight I put on at the beginning of each new week.
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What program are you doing? You don't need to feel sore to have a good workout.
 
DiatribeEQ said:
Am really tempted to add in another set to all my workouts, just so I can get that little bit of a soreness feeling on the next day. Right now, I'm not getting anything, even with added weight to the sets. Maybe going 6x5 will help it. Just need to watch how much weight I put on at the beginning of each new week.
Click to expand...

Why are you reluctant to add more to your workout? I do accessory workouts in addition to my SL sets every time. I am only on week 6 right now so the weight isnt much and I still have energy after my sets. Is there something wrong with doing more?
 
Timedog said:
I don't know why, maybe so pervs can't film women? I dunno.

He says the extreme cutting diet is making him really emotional. Then he starts crying and saying "I don't know why anyone likes me anymore". And yeah, it makes it seem like he eats the exact same meals every day. I think for more than 6 months actually. Every couple weeks they just lower the amount of each item, but each item he eats is the exact same thing.
Click to expand...

I'm on an extreme cutting diet, and I'm not weeping. I don't even know why he can't have a free meal. I need to see this film.
 
Mr.City said:
I'm on an extreme cutting diet, and I'm not weeping. I don't even know why he can't have a free meal. I need to see this film.
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Watch it. He's not just losing weight - he's prepping for a bodybuilding show, and in a dramatic amount of time too. His body has never experienced such a sudden shock - coupled with his commitment to his trainer (who gets upset at him a few times for straying from his diet for even a little bit), and his low calorie intake + routine = some emotion. Its not as if he's crying the entire time, he only has a few times where he realises 'this isn't healthy, or normal, and I shouldn't be doing this' along with other stresses from his job and family. He's not just crying because he's eating less.
 
It's amazing what confidence will do to your lifts when the weight gets heavier.
 
Agyar said:
When I finished my session on Saturday I was alone in the gym, so I did some curls in the squat rack.

Forbidden fruit tastes the sweetest.
Click to expand...

iblO0nKfoILQF7.gif


Love it. I do this every time that I do BB curls, bitches.

I do them, but I will move or allow someone else to work in with me, as long as they have the balls to actually ask if they can, or how many sets I have left. Everyone complains about people using the squat rack to curl, so why don't you ask them if you can use it instead? It really isn't hard. They're not going to be mad or lash out at you.

That, and if there's like 5 people in the gym, and no one using the rack, then it's fair game.
 
Izick said:
iblO0nKfoILQF7.gif


Love it. I do this every time that I do BB curls, bitches.

I do them, but I will move or allow someone else to work in with me, as long as they have the balls to actually ask if they can, or how many sets I have left. Everyone complains about people using the squat rack to curl, so why don't you ask them if you can use it instead? It really isn't hard. They're not going to be mad or lash out at you.

That, and if there's like 5 people in the gym, and no one using the rack, then it's fair game.
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Yeah, nobody cares if you use it when 5 people are there. In a semi-crowded gym if you do this, you're a piece of shit.
 
Petrie said:
Yeah, nobody cares if you use it when 5 people are there. In a semi-crowded gym if you do this, you're a piece of shit.
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I don't think so if nobody is on it for the whole time you've been there, and it looks like nobody plans to go on it.

All you have to do is ask anyway.
 
Izick said:
iblO0nKfoILQF7.gif


Love it. I do this every time that I do BB curls, bitches.

I do them, but I will move or allow someone else to work in with me, as long as they have the balls to actually ask if they can, or how many sets I have left. Everyone complains about people using the squat rack to curl, so why don't you ask them if you can use it instead? It really isn't hard. They're not going to be mad or lash out at you.

That, and if there's like 5 people in the gym, and no one using the rack, then it's fair game.
Click to expand...

Because it's pointless to do them in the rack, and it's a hassle to work in, having to add/drop tons of weight in between each set. Of course, it's necessary if you're working in with someone doing squats and the weights are way different, but having to move the bar up each time, then add/drop a bunch of weight is stupid just because some dude doesn't want to have to reach down and pick up a barbell with super light weights (relative to reaching down and doing a deadlift). There's zero reason for you to be in there as far as I can see, and if you cannot articulate a good reason and you know you shouldn't be in there, you're just being a passive-aggressive, entitled, egotistical, lazy dick.
 
Mr.City said:
Do you know how to keep a tight arch in your back? Do you know to perform the Valsalva maneuver?
Click to expand...

I think the problem was that I was going too deep with a too narrow stance. I couldn't get deep enough without my ass bending/rounding and I read in Rip's book that this allows your lower back muscles to relax which is bad.

Next time I have to try giving a more wider stance a shot and not trying to get too deep if I cant do it correctly.

And I'm trying to do the valsalva when lifting weigths. I usually breath at the top of my squats.
 
Timedog said:
Because it's pointless to do them in the rack, and it's a hassle to work in, having to add/drop tons of weight in between each set. Of course, it's necessary if you're working in with someone doing squats and the weights are way different, but having to move the bar up each time, then add/drop a bunch of weight is stupid just because some dude doesn't want to have to reach down and pick up a barbell with super light weights (relative to reaching down and doing a deadlift). There's zero reason for you to be in there as far as I can see, and if you cannot articulate a good reason and you know you shouldn't be in there, you're just being a passive-aggressive, entitled, egotistical, lazy dick.
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The only justification for it is if you prescribe to Rippetoe's take on curling, in which he expresses the advantage of starting the curl at the topby removing it from a rack at the same height as a shoulder press and then utilising the tension at the bottom of the curl similarly to a bench press (rather than curling from a dead weight).

That said, it's hardly a necessity and lifting the barbell weighted for curls to the correct position from the floor is hardly going to challenge anyone doing them so your point stands. Plus Rippetoe also prescribes curling when nobody is around, so I guess he agrees as well.
 
ajim said:
Another good one to watch is: "I want to look like that guy".

http://iwanttolooklikethatguy.com/

http://www.youtube.com/watch?v=kuygZX3HKSQ
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Dat IFBB pro guidance. Fair play to the guy, his transformation in six months is fantastic.

I've got the opposite problem to him. In phase 1 (the bulk) this guy is in his element, but phase 2 (the cut) is really difficult for him. Based on that video, it would only take me about two weeks to get in his final condition, and it would be easy. However, it is really difficult for me to consume large amounts of calories in one day, so I put on muscle really slow :(
 
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