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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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Brolic Gaoler
formerly Alienshogun
balddemon said:
1. I would say yes. I do bench twice a week, 3 times a week you're not really giving "good" time to recover.
More is not better.
The only reason I'm benching twice a week right now is to attempt a goal of 350 3 sets of 3 in 5 weeks. After I meet that (IF I meet that), I'm scaling back.
2. Do dips instead of decline bench. Many people don't like decline (myself included) since it's not a full ROM for chest, is dangerous, and has minimal/no benefit whatsoever.
The only thing I decline on bench day is flies and that's only once a week.
Edit: I would also cut incline down a bit. I would do 3 sets at a good weight. But that's just me. I never go full out on assistance workouts like I do with my main lifts. Those muscles already got hit when you did your main lift anyway.
Alienshogun said:
Dang. I'd be surprised if I could even hold that up. But okay, 2 times a week sounds good for the weight I'm doing. Also, I do tons of dips, and it feels like they work triceps more than chest. Do I need to angle my body forward a little more to exercise the lower chest (is there a lower chest)?
cuevas. PhD.
Member
If you want to work your chest, do bench. Once you can notice something lagging you can worry about adding other exercises.
Brolic Gaoler
formerly Alienshogun
balddemon said:
Well, I'm at 325 3x3 now, next Monday will be 330 3x3.
The first two sets are fine, it's the last rep of the last set that's getting me now, I get it, but it's a struggle, haha.
I probably need to add more downtime between sets, which I'm definitely going to do Monday. If I hit 350 3x3 I'm going to go for 380 1rm up to 400 to see if I can do it, anywhere in that range I'll be happy.
There is no "lower chest." But yes, a more forward angle hits your chest more.
P.S Eating a can of Beefaroni right now with some after death sauce in it. Real results.
parrotbeak
Member
Hmm. It's a bit vague on what's new, but sounds like he revised the whole thing? I guess I'll buy it and give away my 2nd edition.Mr.City said:
Edit: pre-ordered
parrotbeak
Member
Something to try next time you're activating your psoas, from the pics that make you laugh thread:X-Frame said:
Which muscles should I train for heavy lifting? I'll be doing a job as a roadie soon and it requires lifting heavy amplifiers, keyboards, etc. that weigh over 20kg. I have some experience setting up the keyboards and the problem I'm having is I quickly get pain in my lower back muscles.
I have 3 months before I start, so I should start preparing. Beside the lower back muscles, which other muscles should I train?
I have 3 months before I start, so I should start preparing. Beside the lower back muscles, which other muscles should I train?
parrotbeak
Member
Muscles don't work in isolation. You need to train your entire body.
Do Starting Strength for a couple weeks and 20 kgs won't be heavy to you. Read the OP for more info.
Do Starting Strength for a couple weeks and 20 kgs won't be heavy to you. Read the OP for more info.
Brolic Gaoler
formerly Alienshogun
MjFrancis said:
Plus it fucks your core up like crazy.
It also gives you an excuse to slam shit around, and it never fails to impress when you've got 8+ plates on the barbell.
I have a question for Starting Strength. How do you do the warm up set? Do I just do 2-3 sets at 5 rep each while increasing the weight for the first exercise or do I do it for each exercise?
Also, does this mean that for any work out program, when they post the set x rep for each exercise that each set should be done with the same weight and implicitly includes 2-3 warm ups? Or are you just supposed to increase the weight with your last set being close to your max?
Also, does this mean that for any work out program, when they post the set x rep for each exercise that each set should be done with the same weight and implicitly includes 2-3 warm ups? Or are you just supposed to increase the weight with your last set being close to your max?
parrotbeak
Member
I'd throw overhead presses in there too if you're going to be loading equipment. Squats will be helpful for setting things gently on the ground.
IceCold said:
http://startingstrength.wikia.com/wiki/FAQ:The_Program
Rip says there to start with an empty bar then divide evenly to work up to the work sets. We usually use a percentage so for me:
Start with the bar and do 2 sets of 5
Then use 40% of my work set and do 1 set of 5
Use 60 % of work set and do 1 set of 3
80% 1 set of 2
Work sets: 3x5
Talking to a coworker who is trying to lose weight, and the whole conversation is unproductive.
Maybe 6'3", 280lbs.
He tries to lose weight by eating 800 calories a day.
He says he'd gain weight if he ate 2,000 calories a day as others have suggested for his size (I think he just sucks at knowing his calorie intake).
I explain low-carb options, refeeds, fasting options, etc.
He maintains he wouldn't lose weight by eating more than 1,000 calories a day.
Says his legs are getting skinnier, but wants to lose his belly so he asks how to spot reduce fat.
"You can't spot reduce fat"
Conversation goes about the spot fat reduction myth.
Asks if he stopped running if his legs would stop getting skinnier and his belly shrink instead.
"You can't spot reduce fat"
I go over spot fat reduction myths once again.
Asks if he adds more crunches if that will help him lose his belly.
"You can't spot reduce fat"
Like talking to a brick wall.
Maybe 6'3", 280lbs.
He tries to lose weight by eating 800 calories a day.
He says he'd gain weight if he ate 2,000 calories a day as others have suggested for his size (I think he just sucks at knowing his calorie intake).
I explain low-carb options, refeeds, fasting options, etc.
He maintains he wouldn't lose weight by eating more than 1,000 calories a day.
Says his legs are getting skinnier, but wants to lose his belly so he asks how to spot reduce fat.
"You can't spot reduce fat"
Conversation goes about the spot fat reduction myth.
Asks if he stopped running if his legs would stop getting skinnier and his belly shrink instead.
"You can't spot reduce fat"
I go over spot fat reduction myths once again.
Asks if he adds more crunches if that will help him lose his belly.
"You can't spot reduce fat"
Like talking to a brick wall.
Brolic Gaoler
formerly Alienshogun
MjFrancis said:
Just tell him to get some cutting gel, the GNC magazine says it works!
parrotbeak
Member
His stomach got fat cuz he ate too much. He wants it to shrink so he's eating too little. DohscienceStruct09 said:
Jason's Ultimatum
Member
I love how people think they're going to get huge by buying a Gold's Gym home smith squat/bench set. Seriously, people are fucking morons, and I just ignore them now at my work.
parrotbeak
Member
Heads or tails? Call it.X-Frame said:
cuevas. PhD.
Member
Lipo let's you spot reduce, jokes on you!
Jason's Ultimatum
Member
parrotbeak said:
Why should he call it? What's he betting on?
Oh, and he's considered to be comparable to the bubonic plague.
To contrast the story from earlier - there's another guy at work who went low-carb with periodic refeeds and he went from 310lbs to 270lbs in 15 days. Forty pounds. He almost started crying when he stepped on the scale. He could hardly believe his progress. He even knows it will slow down a decent bit, but damn, perfect example of one person screwing around and 'somehow' not seeing results and another getting shit done.
The value of discipline and a good game plan right there.
I figure since person A can't think for himself I should just give him the cookie-cutter plan that weight-loss guy is using. Problem is I don't know if he'd ever bother figuring out what foods have carbohydrates and what don't. I've seen it happen time and time again.
The value of discipline and a good game plan right there.
I figure since person A can't think for himself I should just give him the cookie-cutter plan that weight-loss guy is using. Problem is I don't know if he'd ever bother figuring out what foods have carbohydrates and what don't. I've seen it happen time and time again.
Brolic Gaoler
formerly Alienshogun
Jason's Ultimatum said:
The biggest pet peeve of mine is when someone asks for advice, then tells me I'm wrong because of something else they heard somewhere else, but never put into practice.
Then why did you fucking ask me in the first place?!?!?!?
@Petrie
It's not forty pounds of fat, I'd be the first to tell anyone that. Combine his size, his lifestyle changes, the fact that he went from a 6,000 calorie a day diet to a low-carb diet and that he started out pretty hefty and it makes a little more sense. He knows he's only lost a little fat so far and 2 inches off his waist, so he still has a ways to go.
Low carb diets can play crazy tricks on the scale at first, one of the most appealing things about them.
It's not forty pounds of fat, I'd be the first to tell anyone that. Combine his size, his lifestyle changes, the fact that he went from a 6,000 calorie a day diet to a low-carb diet and that he started out pretty hefty and it makes a little more sense. He knows he's only lost a little fat so far and 2 inches off his waist, so he still has a ways to go.
Low carb diets can play crazy tricks on the scale at first, one of the most appealing things about them.
parrotbeak
Member
I always know what my workset should be, so I do similar progressive warm-ups based on what I expect my workset to be. But when some of my friends go for PRs or just don't know exactly where they'll end up, they usually just increase slowly over 1-3 reps. I'm not sure if that's what you're asking. I don't lift heavier than my planned workset; if anything I might do as many reps as possible on my last set, especially after a deload.IceCold said:
Brolic Gaoler
formerly Alienshogun
parrotbeak
Member
This roller that X-Frame recommended is really great.
http://www.amazon.com/gp/product/B002KE6TMC/?tag=neogaf0e-20
If anyone is thinking of buying a foam roller I would recommend this one. The blue one I got was fine at first but just isn't hard enough for me anymore. This one feels like it'll be good for a long time. Very solid.
The only thing is I wish they had a longer version.
http://www.amazon.com/gp/product/B002KE6TMC/?tag=neogaf0e-20
If anyone is thinking of buying a foam roller I would recommend this one. The blue one I got was fine at first but just isn't hard enough for me anymore. This one feels like it'll be good for a long time. Very solid.
The only thing is I wish they had a longer version.
Brolic Gaoler
formerly Alienshogun
parrotbeak
Member
Oh i see. The SS workset is 3x5, not including the warm up. SL5x5 is 5x5 not including warmup.IceCold said:
How are they bad for you? As far as I can tell it is the same idea as getting a massage. You can see the difference in mobility by checking your positions before and after using them.shira said:
shira
Member
There is a reason you get a massage from a human and not a machine. You don't see the problem in giving yourself a massage with what amounts to be $1 worth of foam and plastic.parrotbeak said:
The profit margin on these is insane and you have people in every gym giving word of mouth testimonials with no evidence.
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