Yeah. 95 lbs is plenty for me (5 sets of 20). I have to do all the left leg then all the right leg or else I get all jumbled up.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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Yeah. 95 lbs is plenty for me (5 sets of 20). I have to do all the left leg then all the right leg or else I get all jumbled up.
D
Deleted member 12837
Unconfirmed Member
I'm switching from 3 sets of dips to failure to 3 sets of weighted dips that I can progressively add weight to like my other main lifts. How many reps do you guys usually do? Does it fall under the 3x5 scheme or do you do something more like 3x8 since it's an accessory exercise?
Brolic Gaoler
formerly Alienshogun
IMO if you can't do 20 dips straight without stopping I wouldn't add weight.
Otherwise, I wouldn't add any more weight than you can do 10+ times.
At a certain point you may end up adding weight and compromising form. Those two stipulations may save you from that.
D
Deleted member 12837
Unconfirmed Member
Hmm OK good to know, maybe I'll hold off then. I'm at around 17-12-7 for my 3 sets unweighted right now. I can wait until I hit 20 in that first set before adding weight, and do 3 sets of 10 once I get to that point.
Brolic Gaoler
formerly Alienshogun
Yeah, I cut out weighted dips and do body weight atm and I'm at 20+ dips. I could probably do around 25-30 the first set, but until I can do 3 sets of 20 body weight I probably won't add any weight.
Okay, so I've been lifting for a little over 4 years now, so I think I have a good idea about what's going on, but I had a question for FitGAF.
I've been told that for getting bigger, the best thing to do is mix up your routine completely every week.
Basically, what I've been doing is been going heavy with 8 reps per set, but I was informed that every other week, it's best to switch to a different amount of reps, like 15 per set.
That, and it's good to switch up the exercises you do every week, for example: do BB bench press 1 week, then the next week switch that up by doing DB, or something along those lines.
So, my dear FitGAF, what is the truth to these things?
I've been told that for getting bigger, the best thing to do is mix up your routine completely every week.
Basically, what I've been doing is been going heavy with 8 reps per set, but I was informed that every other week, it's best to switch to a different amount of reps, like 15 per set.
That, and it's good to switch up the exercises you do every week, for example: do BB bench press 1 week, then the next week switch that up by doing DB, or something along those lines.
So, my dear FitGAF, what is the truth to these things?
I've been told that for getting bigger, the best thing to do is mix up your routine completely every week.
This unfortunately has some shreds of truth lost in misinformation. It's true that as you progress, your programming will have to change, however this is based on the lifter's ability to progress. For example, you wouldn't follow a program that has you working for monthly gains when you are capable of making gains workout to workout. What you're talking about is based on an arbitrary idea what "needs to be done."
Your body doesn't adapt and resist a movement, rather it requires a great amount of stress in order to force a change. For example, benching 200x5x3 on Monday, and then going 205x5x3 on Friday, and so on...
Best thing for getting bigger is to systematically add weight or reps to the same movements over time. Compound movements are better, and weight increases are easier to sustain than rep increases.
This means limited inter-week variation, to allow for systematic progress (unless advanced lifter).
Food is necessary. Eat lots of protein and nutritious calories.
So should I just stick with what I've been doing so far? (Meaning heavier weight, 8 reps)
I've been doing and heading the advice that you have listed before, but I must admit it's hard for a college student to try and eat enough. I try to always get enough bang for my buck protein wise when I eat though. (Always get milk, eggs, meat or something into every meal; but I will miss breakfast/lunch occasionally ]: )
Brolic Gaoler
formerly Alienshogun
Wow, for bench I adjusted how I arch my back more like how EFTS guys do it (feet closer to the middle of your back on your toes and trying to push your heels down) and now my ass (literally) is sore, lol.
It's not really hard for a college student to eat enough; in fact, it's easier than it is at most other points in your life.
Wake up early instead of five minutes before class, buy an unlimited meal plan for your school cafeteria, and binge as much as possible to hit your goals. It's not expensive, it's convenient and you can fit it around your schedule.
Slayer-33
Liverpool-2
Feels like I'm wearing nothing at all, nothing at all, NOTHING AT ALL.
MrToughPants
Brian Burke punched my mom
I used to get cramps in my glutes from arching sometimes.
Unlimited meal plan? Don't know if my school has one.
Also, I have to wake up early since I commute from about 20ish minutes away.
HarryHengst
Member
Wake up even earlier so you dont skip breakfast. If you are too tired or whatever to do that, just sleep faster.
http://www.neogaf.com/forum/showthread.php?t=462637
Thread basically got out of control with some people saying that fat people shouldn't be criticized since they have no control over their eating and have bad genetics etc. and some people were saying that they shouldn't be told that it's not in their control and that they can lose the weight if they just put their mind into it. And bunch of other stuff..
Sounds like it's too high up your back, can't link too much off my phone but you should post a video/pic if you need advice.
The wear on the skin is normal. Look up some Rippetoe videos.
Yeah, I read through that quagmire earlier. Just turrible.
They dont bother your knees at all??
J Tourettes
Banned
After your lifting workout has finished.So if I'm squatting 3 times a week, then never?
Brolic Gaoler
formerly Alienshogun
So if I'm squatting 3 times a week, then never?
No, do HIIT after you squat.
Edit: Sorry Tourettes, replied before I saw your response.
entremet
Member
So much contradicting advice about hiit. I've heard that you should do on non lifting days and now after lifting?
Oops, sorry, I misread what your originally typed.
I should probably start off easy to avoid stressing my knees, right?
Something like 5 minute warmup, 5 30 second sprints followed by 1 minute jogs?
No, I've noticed no knee issues at all. Do they bother yours?
last time i did dumbell step ups i found them really hard on the knees. maybe i was doing them wrong? i was stepping up onto a flat bench, rotating between legs. i would push through the bench with one leg to bring the other leg up. repeat with other leg. are you supposed to step up with the leg on the floor instead?
Brolic Gaoler
formerly Alienshogun
Huh? The point is to get it in when you can. If the only time you can fit it in is after a lift, do it after the lift.
The only reason you don't do it before lower body work is that it will negatively impact your main lift. If your non lifting day falls right before a lower body day, don't do HIIT then, do it after you do your lower body work. If your off day falls before an upper body day, go ahead and do it on the off day. It's simple.
Yeah, like anything else ease into it.
parrotbeak
Member
I'm not doing step-ups right now but am intrigued by the statements by dead and Mj that they are superior to lunges. But I would think doing them on a bench would be bad because of the padding, for the same reason wearing cushioned shoes are?
That's pretty much how I've been doing them. When I get tired I step down pretty hard and I can see how that might bother your knees but I usually terminate the set shortly after it gets to that point so I don't fall and break my neck. But if I'm not tired I step up, drive through with the leg that's up on the bench, then step down, landing more or less on the balls of my beet as I come down.
entremet
Member
I still do full body workouts, that why I ask. Basically the OP program. So I guess after the full body workout?
Not sure where you are reading all this conflicting info, but if you squat 3x per week and do hiit on off days, your body will not remcover and you will fail miserably.
It was driving thru with the quads/knees that seemed to put a lot of stress on the knee for me
You're probably trying to support the bar with your arms. Use a thumbless grip, and remember that your arms should only be pushing the bar against your back, not pushing up. Also, remember to keep your grip close to your body to provide cushioning for the bar.
Yeah, here's the trick.
1. Pull shoulders back to create ledge.
2. put hands as close together on bar as you can, to help with ledge.
3. Use thumbless grip, wrists rotated over bar, not under.
4. Keep thoracic spine upright to prevent hunching, which will kill the ledge and put your spine into contact w/ the bar.
You'll feel a hard ledge when you do low-bar squats which is very comfortable to put the bar on. If you do high-bar squats (bar resting on top of traps), it'll be less comfortable.
I've done 300+ lbs for sets across without any discomfort and only slight redness which fades in a few minutes.
I wouldn't do them on a bench for that reason as well. Flat, stables surfaces are winners.
Jim Wendler briefly describes step-ups as an accessory movement in the original 5/3/1 manual. That's why we have no doubt that they are already awesome!
Jim Wendler said:
For a more detailed description of how to to step-ups, I actually used Jim @ Beastskills tutorial on progressing towards a pistol squat.
http://www.beastskills.com/tutorials/tutorials/38
Modified Single Leg Step-Ups
This next exercise may look familiar, but it has subtle variations that make it much harder and more effective.
Now most people have probably done some sort of leg exercise where they stepped up onto a box or bench. In the very least most of us have walked up a flight of steps! In this exercise we are going to try and take away any and all assistance that the lower leg provides. This will essentially force the body into a one legged squat.
First thing to notice is that my bodyweight is shifted forward over the top leg. This is to help ensure that I press only with that leg. The second and most important feature of this exercise to take note of is my bottom foot.
I am dorsiflexing the foot, which is just a fancy way of saying that I'm lifting up and holding my toes at the start of the exercise. In a regular step-up, you would instinctually press the ball of this foot into the ground as you flex your calf and ankle to help lift your body up. By lifting up the toe and keeping them off the ground, the calf can no longer help lift you up.
You still need to be careful not to flex and extend your knee when stepping up. This will assist your other leg and reduce the effectiveness of the exercise. So keep your toes up and concentrate on not moving that bottom leg at all. There should be absolutely no movement in the bottom leg. None. Zero. Nada.
This exercise is difficult for two reason, first is that when done correctly the top pressing leg is essentially doing a one legged squat from the bottom up. The second difficulty is overcoming your natural reaction to use that bottom leg. Again, don't flex at the ankle or knee! Only press with the top leg! If this exercise is easy the first time you do it, and you can't do a pistol yet, then you may very well be doing it wrong!
Obviously you can increase or decrease the height of the step to make the exercise easier or harder. If you don't have an open box like I have in the picture, then stand so that your free leg is to one side or another of the box.
Weighting the exercise down is also an option and in my opinion, more comfortable than trying to weight down a pistol. More on that point at the end.
Aren't those like 3" tall?
Sure. If your goal is to get stronger and bigger. Also you need to progressively add weight.
On a side note, I think I got my grocery store to start finally stocking 2%fat chobani yogurt. Finally noticed them after I put in a letter into the suggestion box a week ago.
Right. To give you an idea of the strength of the ledge, some people can do squats without using their arms at all.
http://www.youtube.com/watch?v=pg8D90wUvAo
Not saying to do that, of course.
parrotbeak
Member
Thanks for the detailed post, Mj! I will see if my gym has a suitable box tomorrow. I know they have a big one; haven't seen other sizes.
Brolic Gaoler
formerly Alienshogun
Can't wait for cycle 2 on Monday. Upped my BBB percentages to 50, 50, 60, 50.
60 being bench.
Also, I'm throwing LTEs back into chest day, my triceps have gotten smaller even with all the BBB work, and that's going to start effecting my bench and military press.
My biceps have exploded in size though from doing chins more. So that's good.
60 being bench.
Also, I'm throwing LTEs back into chest day, my triceps have gotten smaller even with all the BBB work, and that's going to start effecting my bench and military press.
My biceps have exploded in size though from doing chins more. So that's good.
Oh really? Do you think chin ups are worth incorporating fully into bicep/tricep day if I'm looking for size?
Brolic Gaoler
formerly Alienshogun
I don't do bicep work at all. It's all coming from chins and kroc rows.
Chins are always worth incorporating into a routine though.
I would do chins on a push day like bench or military press though. That way you offset the movement and maintain symmetry.
i would stack them
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