That's an impossible question. Different people have different builds and different goals.
Fitness |OT5| Intermittent Farting, Wrist Curls and Hammer Strength Machine Spotters
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That's an impossible question. Different people have different builds and different goals.
There are studies that show your body begins to have trouble signaling for muscle growth unless rest is taken. In this study, it showed 12 days to be the perfect recovery point.
Plus, in two weeks, surprise, you probably won't lose muscle if you eat per usual. In fact you'll probably still continue to build muscle.
http://suppversity.blogspot.com/2013/02/chronic-resistance-training-reduces.html
I think if you did a depletion workout plus fasted cardio you could probably get there in a day or so. Do a full body circuit like this twice:
A1 Chest Press machine 3x12
A2 Pull down 3x12
B1 Leg press 3x12
B2 Leg curl 3x12
C1 Shoulder press machine 3x12
C2 calf raises 3x12
D1 db curls 3x12
D2 tricep extension 3x12
That will take a few hours. You can split it up on two days if you want.
BankaiZaraki
Banned
Just hit the gym. I can feel myself getting slightly stronger as the days go by. Hit 100lbs on the Incline Chest Press 3x10 for example. When I started 3 weeks ago, I could only do 70lbs @ 3x10
ipitydatfu
Member
how much am i supposed to eat in terms of fiber
Enough that you are shitting regularly and healthily.
but aren't those on the front and side?? :/ I do know that exercise with the incline bar and such... but that doesn't seem to target that spot exactly.. or maybe I am doing that wrong?
Well take a look at this diagram: http://fitfinity.net/wp-content/uploads/2012/01/Back-Muscles-Diagram.jpg
I think you're talking about obliques
Wolfe
Member
They kinda wrap around, pretty sure it's just the obliques which have been developing pretty well for me with just compound lifts.
So I was doing some 45 degree leg press today focusing on going pretty deep, not worrying about going heavy with the weight, when mid workout my inner thigh cramped up. It doesnt hurt in a standing, walking, or sitting position but when I do any full hamstring type stretch it feels cramped and uncomfortable, I don't know how else to explain it. I basically stopped my workout and skipped doing lunges because if I went down with lunges I'd get the cramped up feeling. I finished with some leg extensions and curls.
What did I do?
What did I do?
yes, according to the diagram is called Internal oblique but the exercises I know don't seem to hit that part properly, if at all...the back part of the obliques..
I don't know what is called in english but one thing I do that targets the area is the "Rückenstrecker" but that's for mid-low back (click for small video)
the one that targets the external obliques is called in german "Rumpfseitheben".
What I am missing is something for internal obliques, I guess... any tips?
and fuck all of the exercises in german, I hate that almost nothing is called the same in english ;(.
Why are you so dead set on doing keto?
Chittagong
Gold Member
My best ever year in sports brought to a grinding halt by DVT. I have been lifting 4 x week, spinning 3-5 x week, plus doing some scuba and skiing. Now I don't know when / if I can even return to my routine, so until I hear otherwise it's fasting and walking only for the next little while. FML.
A
A More Normal Bird
Unconfirmed Member
95kg lean plus or minus 15kg.
The many small to medium sized muscles of the abdomen and lower back are best trained with compound lifts and accessory exercises for improving those lifts, not many different isolation exercises. Take a look at the core of Marius Pudzianowksi or Konstantinovs, or a lean Olympic lifter.
As you seem to have discovered, trying to isolate a single muscle in the core area is much harder than it is when training extremities such as legs and arms. If you want to train that area specifically, try something that works through a larger range of motion or requires significant stabilisation under load. Suitcase deadlifts, Saxon side bends, Farmer's walks, Ab-wheel rollouts, Hanging Leg Raises and perhaps Russian Twists.
Brolic Gaoler
formerly Alienshogun
Finally my weekend.
Midnight lifting here I come!
Midnight lifting here I come!
ipitydatfu
Member
I also love the after effects of deadlifting, which is me getting to eat like the fate of the world depended on it.
I love deadlifts
The bar needs to put on more weight but still a sexy beast ha.
how much am i supposed to eat in terms of fiber
Something like 20-30 I believe. No more than 40 though. Too much fiber can hinder protein absorption.
Big girls need love too!!
Man, I can't for the life of me fix the form on my Pendlay Row. I must have fucked up the way my back has grown so my left side of my upper back is stronger than the right. Even with just the bar and NO weights while focusing exclusively on form, the left side of my upper back raises significantly higher than my right. Very frustrating. Also, what do you guys do to prevent wobbling during OHP? It seems that during the way up my back bends backwards, and this is only at 35kg.
Can someone clue me in on the Dave Tate Periodization Bible permutation of 5/3/1. My main question is with the accessory work. As an example day 1 looks like this:
Overhead Press - 5/3/1
Shoulders or Chest - 5 sets of 10 - 20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
Lats or Upper Back - 5 sets of 10 - 20 reps (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
Triceps - 5 sets of 10 - 20 reps (Triceps Pushdowns or Triceps Extensions)
So am I supposed to pick just one of those suggested accessory lifts, or would I have to do them all? That would keep me in the gym like 4 hours. If it's just "pick one" I'm assuming I just pick whichever benefits the main 5/3/1 lifts the most? Or can you just pick and choose what to do each session?
Overhead Press - 5/3/1
Shoulders or Chest - 5 sets of 10 - 20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
Lats or Upper Back - 5 sets of 10 - 20 reps (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
Triceps - 5 sets of 10 - 20 reps (Triceps Pushdowns or Triceps Extensions)
So am I supposed to pick just one of those suggested accessory lifts, or would I have to do them all? That would keep me in the gym like 4 hours. If it's just "pick one" I'm assuming I just pick whichever benefits the main 5/3/1 lifts the most? Or can you just pick and choose what to do each session?
SpaceBridge
Member
So two weeks into my bulking routine, taking creatine and whey/mass supplements and I'm already seeing some progress, mostly in my bicep and shoulders.
My chest and triceps not so much. Are those two muscle groups typically harder to develop?
My chest and triceps not so much. Are those two muscle groups typically harder to develop?
BankaiZaraki
Banned
I think I'm ready for free weights finally. I've only been doing the machine work outs till I got a little more comfortable around the gym and seen some people do exericses with free weights.
Brolic Gaoler
formerly Alienshogun
Pick one, those are examples.
Thank you!
thanks for this answer, you are absolutely right about the bolded.
BankaiZaraki said:
free weights are a lot more fun, there's more to them than with the machines. I have a lot of fun concentrating and trying to balance the barbells in Squat and BP. it spices things up and forces you to develop conciousness for your whole body, plenty of things to feel and think about when doing squats, for example: "am I going to the toes? am I bending forward? will I go up or stay down here (lol)? "..
I also like watching form in simple elements, like bicep curls or kickbacks, not lifting with the elbow and such, and finally using the next dumbbells, that feels good
Brolic Gaoler
formerly Alienshogun
No problem, and the "pick one" is to work on "weak points" but since you're a beginner (assuming) you're not going to be able to assess your weak points or the best accessory work to do, so try to stick with the basics.
Yeah, still very much a novice. All my lifts are classified as untrained on the strength standards site. Only been really serious for a few months now, and I'm still mostly a fatty =)
Ok so I decided the best thing for me to do is to wait until April 2nd to unfreeze my membership, and then start doing cardio every day along with upper body work. The bike and elliptical should be fantastic for my leg. Hopefull by then I can drive and walk up stairs with no crutch haha.
how much am i supposed to eat in terms of fiber
One tree a day
(I would start supplementing with some metamusil.)
Do you happen to own a book called Starting Strength?
I do not, but am of course familiar with Rippetoe's book. I've watched/read a number of videos regarding correct Pendlay row form though. I'm pretty sure at this point that my left side is simply just stronger than the right... Who knows though, that's about all I can come up with.
FallingEdge
Member
So why not just do bent over dumbbell rows to balance it out?
Reminds me that I need to trick my wife into doing squats.
As in do this for the weaker side only?
All that's gonna do is further imbalance his muscles because he's going to be doing it properly on one side and not the other.
don't do that. do bb rows, but at a low weight that you can pull slowly with both sides equally. progress from there.
edit: oops just read your original post. try doing shoulder dislocations beforehand, maybe you're not as flexible on one side?
Do them both at the same weight.
Yeah I'm not suggesting overdoing it but it at least *sounds* like there's a gross strength imbalance between both sides of your back and it needs a little balance?
It may indeed be a flexibility issue after all; Ace, you'd know better than us.
Well, I'm not dead set on it yet, but I might be depending on how ketogenic enzymes work. I just can't seem to understand exactly how they function based on wikipedia or asking in GAF threads
I feel like, if my shitty armchair theories are correct, that going into ketosis every once in awhile (say every month or couple of months or every year) might have a positive effect on insulin resistance, fat-burning (even when not in ketosis), and just overall body efficiency. But of course, it would depend on how ketones and ketogenic enzymes actually function, the latter part seems hard to find easy answers to online.
If I can't find answers to my questions I might just have to read some biochemistry textbooks, but it seems like a lot to take in to answer a couple of questions, and might be unreadable given that I've only been through the inorganic chem series of course and have little experience with organic chem
My selective OCD is zeroing in on this right now and my life feels like it's a complete wreck when I can't find the answers I'm looking for. I think I might have a heart attack or possibly die if I can't find out how these enzymes work.
First DOMS is usually the worst. It really depends on the amount of volume, but you become acclamated to it and become less and less sore for the same amount of volume. Also leg DOMS is usually at it's worst 2 days after exercising.
Brolic Gaoler
formerly Alienshogun
Was weak as shit with my squat today. It's either a result of this schedule, lack of protein, or both.
So I punished myself. Finished my main work (345x3), did some heavy singles (365), did 5s progression, then threw in 1x20 at 135 to make sure I was sufficiently hit.
Then I did 5x10 romanian deads at 255 and some neck work.
I think I'm gonna be walking funny tomorrow. Gonna up the protein and see if that helps. I hate that squat is my worst lift.
So I punished myself. Finished my main work (345x3), did some heavy singles (365), did 5s progression, then threw in 1x20 at 135 to make sure I was sufficiently hit.
Then I did 5x10 romanian deads at 255 and some neck work.
I think I'm gonna be walking funny tomorrow. Gonna up the protein and see if that helps. I hate that squat is my worst lift.
Don'tBeWeird
Member
Wow
I just showed my wife this saying we need to pack some weight on her (she's a bean pole) and she exclaimed "but I don't want a butt that big!"
=(
Brolic Gaoler
formerly Alienshogun
Then tell him he shouldn't do anything involving shoulders if he benchpresses. Same regarding back if he deadlifts.
(It's bullshit)
Well, I'm not dead set on it yet, but I might be depending on how ketogenic enzymes work. I just can't seem to understand exactly how they function based on wikipedia or asking in GAF threads
I feel like, if my shitty armchair theories are correct, that going into ketosis every once in awhile (say every month or couple of months or every year) might have a positive effect on insulin resistance, fat-burning (even when not in ketosis), and just overall body efficiency. But of course, it would depend on how ketones and ketogenic enzymes actually function, the latter part seems hard to find easy answers to online.
If I can't find answers to my questions I might just have to read some biochemistry textbooks, but it seems like a lot to take in to answer a couple of questions, and might be unreadable given that I've only been through the inorganic chem series of course and have little experience with organic chem
My selective OCD is zeroing in on this right now and my life feels like it's a complete wreck when I can't find the answers I'm looking for. I think I might have a heart attack or possibly die if I can't find out how these enzymes work.
The OCD explains your keto posts here and in other weight loss threads. I used to count calories and macro meticulously to no avail and now eat when I'm hungry and portion control and have been losing weight and leaning out.
I don't think anyone has an exact understanding on keto or dieting in general. We want solid numbers but the human body is so complex there are a million other variables that can affect things.
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