• Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.

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

Status
Not open for further replies.
E

Enco

Member
Petrie said:
Deep, heavy squats is what really fixed my APT, and it was bad.

That, and sleep on your back, legs slightly elevated.
Click to expand...

I think my lower back is a bit too straight if anything.

They will probably still help though. I don't have access to a squat rack in my usual gym though so that sucks. I'll change it (probably) when my year is up in September.
 
X

X-Frame

Member
CaptYamato said:
I'm going to make all of you laugh. I sprained my ankle playing...



Flag Football
Click to expand...

I'm amazed I never got hurt badly when I played (American) football with my friends in HS. We knocked the shit out of each other, full contact.

Sucks about the ankle but it'll heal quick. Gives you an excuse to really hammer those pull-ups now.
 
T

TheKaeptain

Banned
X-Frame said:
I'm amazed I never got hurt badly when I played (American) football with my friends in HS. We knocked the shit out of each other, full contact.

Sucks about the ankle but it'll heal quick. Gives you an excuse to really hammer those pull-ups now.
Click to expand...
Some chubby kid slipped and took me out. I'm going to lay off legs for a week or so...


Wait this means no deadlifts!!!!
 
D

demon

I don't mean to alarm you but you have dogs on your face
Diet/food question: if I want to go on a fairly inexpensive and healthy bulking diet but don't want to rely so much on meat, what are my options? I don't want to go full-blown vegan or anything, but I want some alternatives to the eggs/chicken/fish that I usually eat for protein.
 
D

deadbeef

Member
demon said:
Diet/food question: if I want to go on a fairly inexpensive and healthy bulking diet but don't want to rely so much on meat, what are my options? I don't want to go full-blown vegan or anything, but I want some alternatives to the eggs/chicken/fish that I usually eat for protein.
Click to expand...

Rice and beans
Spaghetti with cheese
 
C

cuevas. PhD.

Member
demon said:
Diet/food question: if I want to go on a fairly inexpensive and healthy bulking diet but don't want to rely so much on meat, what are my options? I don't want to go full-blown vegan or anything, but I want some alternatives to the eggs/chicken/fish that I usually eat for protein.
Click to expand...

Dairy.
 
M

Mr.City

Member
demon said:
Diet/food question: if I want to go on a fairly inexpensive and healthy bulking diet but don't want to rely so much on meat, what are my options? I don't want to go full-blown vegan or anything, but I want some alternatives to the eggs/chicken/fish that I usually eat for protein.
Click to expand...

You list eggs, chicken , and fish, but where's the beef?
 
G

grumble

Member
demon said:
Diet/food question: if I want to go on a fairly inexpensive and healthy bulking diet but don't want to rely so much on meat, what are my options? I don't want to go full-blown vegan or anything, but I want some alternatives to the eggs/chicken/fish that I usually eat for protein.
Click to expand...

Protein powders, dairy, beans.
 
T

Tater Tot

"My God... it's full of Starch!"
I really messed up on holiday vacation. I still worked out but did not analyze my nutrition and went off the wagon. When I went on the scale it read I had gained 10 lbs in a week. I think the scale must be off but when I look in the mirror I seem less defined. Anyways, I won't let that get me down. I can probably go back to where I was in about 3-4 weeks. :)
 
I

informer07

Neo Member
demon said:
Diet/food question: if I want to go on a fairly inexpensive and healthy bulking diet but don't want to rely so much on meat, what are my options? I don't want to go full-blown vegan or anything, but I want some alternatives to the eggs/chicken/fish that I usually eat for protein.
Click to expand...

I gained weight with primarily whole milk, peanut butter, bananas, casein powder, trail mix and oatmeal; if I ate out, I would eat eggs, meat and vegetables.

Exhausting workout today. Worked up to 175 (C&J), did five singles; then, I did 5 x 3 (Snatch) at 95. Not sure why I thought 3 x 5 and 2 x 5 were a good idea (terrible)-- too exhausting. The clean and jerks drained a lot of my energy, but I'm glad I got through it. Need to eat well, be ready for tomorrow.
 
C

cuevas. PhD.

Member
Tater Tot said:
I really messed up on holiday vacation. I still worked out but did not analyze my nutrition and went off the wagon. When I went on the scale it read I had gained 10 lbs in a week. I think the scale must be off but when I look in the mirror I seem less defined. Anyways, I won't let that get me down. I can probably go back to where I was in about 3-4 weeks. :)
Click to expand...

Who cares bro? It's your time off, enjoy yourself. Don't worry about 10 lbs.
 
M

Mr.City

Member
Tater Tot said:
I really messed up on holiday vacation. I still worked out but did not analyze my nutrition and went off the wagon. When I went on the scale it read I had gained 10 lbs in a week. I think the scale must be off but when I look in the mirror I seem less defined. Anyways, I won't let that get me down. I can probably go back to where I was in about 3-4 weeks. :)
Click to expand...

It's called water weight. You're going to be okay. There's no way you ate 35,000 extra calories over the course of a week.
 
M

MickeyKnox

Member
demon said:
Diet/food question: if I want to go on a fairly inexpensive and healthy bulking diet but don't want to rely so much on meat, what are my options? I don't want to go full-blown vegan or anything, but I want some alternatives to the eggs/chicken/fish that I usually eat for protein.
Click to expand...

product-fage-total-pl7ny29.png


+

image_24226_450_white6llab.jpg



It's a protein bonanza.
 
X

X-Frame

Member
This is to Parrot, but also anyway else who does front planks for core training. Apparently I have been going about them all wrong.

Up until this week I have been doing 1 set at the beginning of my workout until failure, attempting to push my muscle endurance further and further. I would add 5 seconds to my time each week and for the past several months haven't missed it.

Professor McGill and others are now saying that repeated, shorter sets of planks are much better. According to Craig Lieberson, another spinal researcher, McGill recommends 10 second holds. So to make the planks as challenging as possible for 10 seconds (going all out) would be ideal.

This is the opposite from what I have been doing. Those RKC Planks I linked to on the previous page is what I will be doing now. Holding for 10-15 seconds and just doing multiple sets with 60 seconds rest.
 
P

parrotbeak

Member
X-Frame said:
This is to Parrot, but also anyway else who does front planks for core training. Apparently I have been going about them all wrong.

Up until this week I have been doing 1 set at the beginning of my workout until failure, attempting to push my muscle endurance further and further. I would add 5 seconds to my time each week and for the past several months haven't missed it.

Professor McGill and others are now saying that repeated, shorter sets of planks are much better. According to Craig Lieberson, another spinal researcher, McGill recommends 10 second holds. So to make the planks as challenging as possible for 10 seconds (going all out) would be ideal.

This is the opposite from what I have been doing. Those RKC Planks I linked to on the previous page is what I will be doing now. Holding for 10-15 seconds and just doing multiple sets with 60 seconds rest.
Click to expand...
Haha, ya, I had that same discovery when I started reading Ultimate Backs
(which I need to get back too--been busy and then the last couple weeks I read The Sword and re-read/got up to date on the Boys)
. I think it follows McGill's idea that daily endurance training is better for the spine than every other day strength training; you're not trying to hypertrophy the stabilizing muscles, you just want them to be active as much as possible.

Sorry, thought I mentioned it here a couple times but I didn't highlight for your attention.

But I'm not doing 10 seconds. Even tensing everything, 10s is not long to me. Maybe I'm not doing it right but I think I am. I don't really time it anymore, since I don't go anywhere near failure. I do them throughout the day and sprinkle them through my workout. It's definitely still part of my warm up since I want to make sure my core is activated before I lift anything.
 
X

X-Frame

Member
parrotbeak said:
Haha, ya, I had that same discovery when I started reading Ultimate Backs
(which I need to get back too--been busy and then the last couple weeks I read The Sword and re-read/got up to date on the Boys)
. I think it follows McGill's idea that daily endurance training is better for the spine than every other day strength training; you're not trying to hypertrophy the stabilizing muscles, you just want them to be active as much as possible.

Sorry, thought I mentioned it here a couple times but I didn't highlight for your attention.

But I'm not doing 10 seconds. Even tensing everything, 10s is not long to me. Maybe I'm not doing it right but I think I am. I don't really time it anymore, since I don't go anywhere near failure. I do them throughout the day and sprinkle them through my workout. It's definitely still part of my warm up since I want to make sure my core is activated before I lift anything.
Click to expand...

Yeah, I'll have to grab that book sometime this year. Basically, it is my understanding that it is fine to test for endurance, but not to train the test. I also don't think 10 seconds is very long, so I'm curious why 10 seconds was floating around Facebook yesterday when I saw this. I was doing 30 seconds of that RKC Plank which is certainly much more difficult than the standard one.
 
N

Natural

Member
ezrarh said:
Make sure you're getting plenty of sleep and food for this if you don't want to lose too much weight and get worn down. It's a lot of exercise but fun. I managed to do this during my senior year in college when I had a lot of free time and time to sleep. Instead of boxing it was muay thai however. I did 2 days of lifting and 3 days of training instead. Managed to keep my lifts around the same but didn't progress much in terms of lifting heavier. My boxing/kicking conditioning improved dramatically however.
Click to expand...

Thanks for this, one question though - did you change any of your diet for the days you did muay thai as opposed to days you went gym? As for me, I'm thinking of eating slightly more for breakfast but keep the same food routine for the rest of the day.
 
M

MjFrancis

Member
Using the following formula:

weight x reps x 0.0333 + weight = estimated 1rm

I've determined I've gotten soft on the weighted pull-up.

Yesterday I did +45lbs 1x7. That gives me:

45 x 7 x 0.0333 + 45 = 55.4895

My record last summer was:

65 x 4 x 0.0333 + 65 = 73.658

I'm not using any of those numbers as a measure of my one-rep max, but as a gauge of my overall progress in reverse pyramid weighted pull-ups. I could change the numbers by using my total weight for each pull, since I'm 13 pounds heavier than when I pulled 65lbs for 4 reps. I could argue that I was tired from deadlifts. That I didn't give myself enough rest. That I've been fatiguing my back with pull-ups all week. But forget that nonsense. I'm just going to do better next time.
 
M

MjFrancis

Member
Sometimes I find I've drank enough fluids to cover the difference of an empty belly. Not often, but it's happened.

The scale lies. The mirror is much more honest and forthcoming.
 
P

Petrie

Banned
$3.99 for a blenderball (the pro one) plus includes 2 Oxyelite Pro trial size containers. Not sure if I'll use the pills, but even without them, pretty damn good price on a blenderball.

Thread

Item
 
C

cuevas. PhD.

Member
Petrie said:
$3.99 for a blenderball (the pro one) plus includes 2 Oxyelite Pro trial size containers. Not sure if I'll use the pills, but even without them, pretty damn good price on a blenderball.

Thread

Item
Click to expand...

I got an email from amazon about oxyelite containing illegal substances. Like heart pressure medication or something.
 
B

Brolic Gaoler

formerly Alienshogun
As you get more "advanced" in lifting do you end up lifting less (that muscle group)?

I was looking at 5/3/1 because since my bench is so high right now, I'm having a hard time doing bench twice a week and to be honest, I'm not sure it's helping anymore.

If I read that right in 5/3/1 you only bench once a week (and at varying percentages of max).

I just feel that perhaps the second bench I'm doing is no longer needed and might be doing more harm than good at this point. Never in my life did I think I would be doing 325 for reps. 315 was a major milestone for me and I added 10lbs to that in 2 weeks. Part of me is worried about changing ANYTHING with my bench, but I don't want to end up hurting myself or holding myself back either.

It's times like this I wish I read more about intermediate programs, but to be honest, I don't even know what I qualify as in regards to lifting since I'm still new as hell to lifting.
 
C

calza

Member
Alienshogun said:
As you get more "advanced" in lifting do you end up lifting less (that muscle group)?

I was looking at 5/3/1 because since my bench is so high right now, I'm having a hard time doing bench twice a week and to be honest, I'm not sure it's helping anymore.

If I read that right in 5/3/1 you only bench once a week (and at varying percentages of max).

I just feel that perhaps the second bench I'm doing is no longer needed and might be doing more harm than good at this point. Never in my life did I think I would be doing 325 for reps. 315 was a major milestone for me and I added 10lbs to that in 2 weeks. Part of me is worried about changing ANYTHING with my bench, but I don't want to end up hurting myself or holding myself back either.

It's times like this I wish I read more about intermediate programs, but to be honest, I don't even know what I qualify as in regards to lifting since I'm still new as hell to lifting.
Click to expand...

I don't really know much about 5/3/1, but on reddit's weightroom subreddit they are having a discussion today about it.

http://www.reddit.com/r/weightroom/comments/oarw5/training_tuesdays/

There are a few people posting their experience with it, it is an interesting read.
 
M

MjFrancis

Member
Deadbeef is very experienced with 5/3/1. When he's able to chime in he might be able to point you in the right direction or tell you what you want to know.
 
M

Mr.City

Member
Alienshogun said:
As you get more "advanced" in lifting do you end up lifting less (that muscle group)?

I was looking at 5/3/1 because since my bench is so high right now, I'm having a hard time doing bench twice a week and to be honest, I'm not sure it's helping anymore.

If I read that right in 5/3/1 you only bench once a week (and at varying percentages of max).

I just feel that perhaps the second bench I'm doing is no longer needed and might be doing more harm than good at this point. Never in my life did I think I would be doing 325 for reps. 315 was a major milestone for me and I added 10lbs to that in 2 weeks. Part of me is worried about changing ANYTHING with my bench, but I don't want to end up hurting myself or holding myself back either.

It's times like this I wish I read more about intermediate programs, but to be honest, I don't even know what I qualify as in regards to lifting since I'm still new as hell to lifting.
Click to expand...

The fact that you could load your bench in 5 lb increments by benching 3x5 twice a week means you got some damn good genetic stock. A novice is someone who can recover from workout to workout; they can slap 5 lbs on their bench/squat/ etc and get strong each workout.

However, that doesn't work forever since we all be benching 400 and squatting 600 in a year and a half. As the stress needed to evoke an adaption in strength becomes larger, you'll need more recovery time, meaning you can't slap another 5 lbs on the bench anymore. Things are going to get tricky. This is where heavy days/light days/ mediums, and all that other stuff can come in.

There are some good programs out there such as :

The Texas Method, 5/3/1, Madcows 5x5, Bill Stars 5x5, Upper/Lower split.
 
B

Brolic Gaoler

formerly Alienshogun
Mr.City said:
The fact that you could load your bench in 5 lb increments by benching 3x5 twice a week means you got some damn good genetic stock. A novice is someone who can recover from workout to workout; they can slap 5 lbs on their bench/squat/ etc and get strong each workout.

However, that doesn't work forever since we all be benching 400 and squatting 600 in a year and a half. As the stress needed to evoke an adaption in strength becomes larger, you'll need more recovery time, meaning you can't slap another 5 lbs on the bench anymore. Things are going to get tricky. This is where heavy days/light days/ mediums, and all that other stuff can come in.

There are some good programs out there such as :

The Texas Method, 5/3/1, Madcows 5x5, Bill Stars 5x5, Upper/Lower split.
Click to expand...

Yeah, my chest has always been very strong. I went to basic training able to do 40 pushups without training prior. I know my gains especially in bench are genetic. ;)

Yeah, that's what I'm thinking. It's about to be time to really, really re-evaluate what I'm doing pretty soon. I'd like to see if I can get that 405 1rm before switching up though. I've got to be damn close now.

MjFrancis said:
Deadbeef is very experienced with 5/3/1. When he's able to chime in he might be able to point you in the right direction or tell you what you want to know.
Click to expand...

Yeah, him and Mecha are who I was hoping would reply (they are the two I know my lifts are most closely comparable to), although I think deadbeef is pretty pissed off at this thread in general at the moment. So I'm not so sure he will even see my post.
 
Status
Not open for further replies.

Similar threads

I got abs tattooed on my stomach to be ‘summer ready’
36
3K
diffusionx replied
Diabetes-gaf - Warnings and Encouragement
2
67
5K
ChazAshley replied
Satya Nadella: Annual letter to stockholders. Content on new platforms will continue
4 5 6 7 8
352
21K
noob smokes replied
The exercise pill: How exercise keeps your brain healthy and protects it against depression and anxiety
Science 2
56
5K
Maiden Voyage replied
Stop being lazy and go exercise
Opinion Drama 2 3
144
8K
sonomamashine replied
Top Bottom