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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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joeblackisback
Member
I asked a random lifter for a spot on my bench today. I always tell potential spotters not to touch the bar unless it's going in the wrong direction, as I don't want to lose a rep I might have otherwise gotten because my spotter gets jumpy. Anyway, I had a brief slow-down on my fourth rep, and I could see that my spotter was itching to put his hands on my bar. He held back, and I took an extra breath at the top before my last rep so I could power it out. The last rep is going great, not even a slowdown on the way up, and the dude puts his hands on the damn bar! For no reason at all. I know you're not supposed to count any rep that a spotter touches, but fuck that! That rep was mine, I'm counting it!
Anyway sorry, just had to vent a little bit. I recently reset my bench so I could make sure to take the bar all the way down and I was jumping around (in my head) because the set was going so well.
Anyway sorry, just had to vent a little bit. I recently reset my bench so I could make sure to take the bar all the way down and I was jumping around (in my head) because the set was going so well.
I would rather run straight up, so they hold no difference personally. If I had to guess (I'm certainly no authority), treadmill would be "better" because it engages your calves, ankles, soles as they deal with the shock of running whereas an elliptical is more in the flexors.
Good man.
Mecha_Infantry
Banned
Thanks bro. Just trying to get a little bigger before I cut!
Question. All the pro videos I watch have them using the pullup/down bar at the wide grip level. But here's the thing, they don't use the angled down part, they just use the straight part of the bar at its widest point
Is this better for the back?
Higher risk = higher reward (weight loss)
Due to my body and my injuries I don't ever run. Only incline walks. So depends what your goals are. Much prefer a stepper though
Drealmcc0y
Banned
I did Chest/triceps on Sunday and now im going to do Shoulders today(tuesday).
Does this overtrain my triceps?
Also, how does doing sports like badminton and tennis affect my recovery? Especially in the biceps.
Does this overtrain my triceps?
Also, how does doing sports like badminton and tennis affect my recovery? Especially in the biceps.
Mecha_Infantry
Banned
Again it depends! If you can afford muscle loss (oh shit, it's about to go down!), then 3/4 sessions of HIIT will be the way forward. If you want to preserve muscle, 3 sessions of longer SSS/LSD cardio will be the way.
I find the treadmill give you access to LSD/SSS much better than the elliptical. But I find the elliptical is better for HIIT, but that's just me
I have no idea what any of that means. I just started working out :lol
Mecha_Infantry
Banned
Shit sorry!
HIIT = High Intensity Interval Training (low periods of exercise and high periods of exercise i.e. sprint walk, sprint walk, etc)
LSD/SSS = Long Steady Distance/Slow Steady State (a constant lowered pace, about 65% of your max heart rate- usually slow walk up hil)
I have found HIIT cuts me way too fast and eats large amount of muscles. But maybe my eating and stuff was too drastic, as I was on a low carb diet.
But anyway. Use both at a ration of 3:1, depending on your goals
J Tourettes
Banned
I always thought that it was the other way around when it came to cardio and muscle loss?
Mecha_Infantry
Banned
I don't believe it's ever black and white. There are tonnes of articles saying HIIIT is better for muscle preservation and vice versa. I just know from personal experience, so I can't say much more than that
What I do find though, HIIT is good for an increase in cardio performance. Sex life and everyday tasks improve when I am feeling more cardiovascular fit since my heart rate gets into the high 80s (guesstimate). But this time, with this amount of muscle I am not going to trust it.
Again, using my bodybuilding mates, etc I think I will follow their guide and do the 3:1 ration of cardio (3 x LSD/SSS and 1 x HIIT)
A glass of milk or a piece of toast is what I head too often as well.
Need to eat food in the morning.
High 80s? What? Don't you mean 180?
Whenever I use those heart monitor things during an exercise I'm anywhere from 130-170
FallingEdge
Member
Yeah. High 80s has to be a mistake lol.
Brolic Gaoler
formerly Alienshogun
I'm getting pretty excited. My squat is quickly approaching 500 (460 estimated 1rm now), with my other numbers that puts me very near 1400 which is on the high end of class 1 according to 100% raw classifications and only 100lbs away from master classification.
If I can keep up this tempo I'll actually have a shot at being a real competitor when I finally do compete in those amateur competitions.
Elliptical feels way too awkward to me, like I'm skipping bow legged.
Screw that.
If I can keep up this tempo I'll actually have a shot at being a real competitor when I finally do compete in those amateur competitions.
Elliptical feels way too awkward to me, like I'm skipping bow legged.
Screw that.
Even muscular bodyweight raises the ceiling for the advanced calisthenics. If you're 200lbs, it's akin to asking someone to row an almost 200lbs barbell no matter how strong or weak they are. Then sticking the legs out in a front lever is like asking that person to row a 200lbs barbell that isn't loaded evenly.
What's your height and current weight?
Regardless, you're going to need to lose fat. Solid six-pack abdominals might be a good goal to reach before you just try losing weight wholesale. Though if I recall, you've built some respectable legs that have a lot of meat to throw a wrench at this movement for you. The abdominal and back musculature have to be ridiculously powerful, as you've no doubt surmised.
Jason's Ultimatum
Member
I've noticed my gym is being stingy when it comes to buying new equipment. We need DBs that goe higher than 100, because I'm pretty sure if I had someone helping me with the lift off, I could get 110s for 3-4 reps.
I don't know how much I weigh now since I stopped eating too much, but it has to be around 160-165. If I weighed as much as you did, I'd be a fucking even more of a shredded monster. Probably doing 140s or 150s in DB flat bench.
My RHR is in the low 40's during low intensity exercise like hiking it's usually about twice that. High 80's is possible, 180+ would be extremely high, at least for me. Don't ask me why it's so low, I'm 5'11 190lbs, go figure.
No pretext for this back shot of Pauline Nordin, other than to once again point out that she's as shredded and muscular as any woman could hope to get after ten years of intense bodybuilding. And pointing out that many men wouldn't mind having a back as muscular and shredded, either.
Hi guys looking to find a weightlifting routine that can fit my schedule
Completley new to this hardcore full-body compound exercise approach. I have done some p90(not x) workout vids in the past, and some casual use of the gym machines before. So I was looking at the begginers routine in the OP.
Age: 21
Height: 5'11
Weight: 195
Goal: Look like Bruce Lee in Fight Club... (wieght loss/increase strength)
Current Training Schedule: MWF I have a cardio class at my university 30 mins of exercise "in the zone" tigerstudy.org I began this semester.
Current Training Equipment Available: University rec center/gym. At my house I have a bowflex, a shitty pull up bar (it's too low/mounted in the door frame) and some dumbells.
So I commute from the suburbs to campus during the week. I would like to begin training while I am at school. It seems 3 days a week is the recommended schedule for working out, but I'm not sure if I could do the cardio and the lifting on the same day. Tuesdays and Thursdays would be great, but then on the weekend I am usually not on campus, and I often have work. So would you reccomend training on the same days as my cardio? Any other suggestions, tips, or comments?
Edit: Also pull-ups are not my friend. Are lateral pulldowns a decent substitute?
Completley new to this hardcore full-body compound exercise approach. I have done some p90(not x) workout vids in the past, and some casual use of the gym machines before. So I was looking at the begginers routine in the OP.
Age: 21
Height: 5'11
Weight: 195
Goal: Look like Bruce Lee in Fight Club... (wieght loss/increase strength)
Current Training Schedule: MWF I have a cardio class at my university 30 mins of exercise "in the zone" tigerstudy.org I began this semester.
Current Training Equipment Available: University rec center/gym. At my house I have a bowflex, a shitty pull up bar (it's too low/mounted in the door frame) and some dumbells.
So I commute from the suburbs to campus during the week. I would like to begin training while I am at school. It seems 3 days a week is the recommended schedule for working out, but I'm not sure if I could do the cardio and the lifting on the same day. Tuesdays and Thursdays would be great, but then on the weekend I am usually not on campus, and I often have work. So would you reccomend training on the same days as my cardio? Any other suggestions, tips, or comments?
Edit: Also pull-ups are not my friend. Are lateral pulldowns a decent substitute?
In Fight Club Brad Pitt weighed about 155lbs or so at roughly 6%-8% bodyfat (and he's about 5'11"). Just something to chew on while I edit this post for a proper response.
First thing's first, since it's a pretty damn good resource on fat loss and body recomposition, check out Lyle McDonald's two essays on fat loss fundamentals:
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html
Once you've read that and let it all sunk in, use the hell out of that university gym. You're not depending on the cardio class for your fat loss, but you're taking advantage of the gym equipment they have. At least, I hope so - do they have a squat rack, barbells, dumbbells, etc? This could play a huge role in how you train. Honestly I wouldn't bother with a Bowflex or anything like that. You want to increase strength, so the barbell program in the OP is your best bet. If that's not an option you may have to use a dumbbell program or use bodyweight resistance for strength gains.
Lateral pulldowns are a mediocre substitute for pull-ups if you can't do them yet. Otherwise they are better as a muscle-building accessory movement.
This linkmight will be of better service for your pull-up and back strength endeavors.
http://www.alkavadlo.com/2010/09/learning-to-do-a-pull-up/
Since fat loss is your first goal (weight loss is for people much heavier than you), get crackin' on that, and keep your diet on point as much as possible. This will be your primary focus, losing a pound or two every week while you add strength to your flesh. Keeping a good strength training regimen will make certain that you look good at the end of your road. Eventually, though, you will reach a point where losing fat and getting that Bruce Lee/Fight Club look will be more difficult than ever. Don't be in a rush to reach this point, but it will happen. Don't fret over what the scale says, it's going to lie from time to time. The mirror will tell the whole truth. After all, you'll probably be bigger than Brad Pitt in the end (without being as rich or famous). But losing those last few pounds for a full six pack will be arduous and requires more patience than most endeavors.
First thing's first, since it's a pretty damn good resource on fat loss and body recomposition, check out Lyle McDonald's two essays on fat loss fundamentals:
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html
Once you've read that and let it all sunk in, use the hell out of that university gym. You're not depending on the cardio class for your fat loss, but you're taking advantage of the gym equipment they have. At least, I hope so - do they have a squat rack, barbells, dumbbells, etc? This could play a huge role in how you train. Honestly I wouldn't bother with a Bowflex or anything like that. You want to increase strength, so the barbell program in the OP is your best bet. If that's not an option you may have to use a dumbbell program or use bodyweight resistance for strength gains.
Lateral pulldowns are a mediocre substitute for pull-ups if you can't do them yet. Otherwise they are better as a muscle-building accessory movement.
This link
http://www.alkavadlo.com/2010/09/learning-to-do-a-pull-up/
Since fat loss is your first goal (weight loss is for people much heavier than you), get crackin' on that, and keep your diet on point as much as possible. This will be your primary focus, losing a pound or two every week while you add strength to your flesh. Keeping a good strength training regimen will make certain that you look good at the end of your road. Eventually, though, you will reach a point where losing fat and getting that Bruce Lee/Fight Club look will be more difficult than ever. Don't be in a rush to reach this point, but it will happen. Don't fret over what the scale says, it's going to lie from time to time. The mirror will tell the whole truth. After all, you'll probably be bigger than Brad Pitt in the end (without being as rich or famous). But losing those last few pounds for a full six pack will be arduous and requires more patience than most endeavors.
Brolic Gaoler
formerly Alienshogun
I wouldn't worry about it.
HarryHengst
Member
Not really as long as the weights you're lifting are going up. Thats the whole goal of bulking afaik.
Be glad, when i tried 3000+ calories a day my weight shot up, despite working out 3-4 times a week. Guess i had overestimated my base maintenance a bit. :lol
Good post Mj, but I believe he said:
To do that, he's also going to have to do 1000 finger pushups and learn how to use nunchuks. And change the past.
To do that, he's also going to have to do 1000 finger pushups and learn how to use nunchuks. And change the past.
Jason's Ultimatum
Member
In Fight Club Brad Pitt weighed about 155lbs or so at roughly 6%-8% bodyfat (and he's about 5'11"). Just something to chew on while I edit this post for a proper response.
First thing's first, since it's a pretty damn good resource on fat loss and body recomposition, check out Lyle McDonald's two essays on fat loss fundamentals:
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html
Once you've read that and let it all sunk in, use the hell out of that university gym. You're not depending on the cardio class for your fat loss, but you're taking advantage of the gym equipment they have. At least, I hope so - do they have a squat rack, barbells, dumbbells, etc? This could play a huge role in how you train. Honestly I wouldn't bother with a Bowflex or anything like that. You want to increase strength, so the barbell program in the OP is your best bet. If that's not an option you may have to use a dumbbell program or use bodyweight resistance for strength gains.
Lateral pulldowns are a mediocre substitute for pull-ups if you can't do them yet. Otherwise they are better as a muscle-building accessory movement.
This linkmightwill be of better service for your pull-up and back strength endeavors.
http://www.alkavadlo.com/2010/09/learning-to-do-a-pull-up/
.
Personally, I think he looks better in that picture than he did when he bulked up for Troy.
No way, his Troy look is the most ideal for me.
He must have put on another 20 pounds of muscle for it.
Jason's Ultimatum
Member
You know what, I take it back. Certain pictures can distort your views, and I forgot how Pitt looked in Troy:
I already look like that.......but 10 pounds less in weight. =\
I already look like that.......but 10 pounds less in weight. =\
I'm in the same boat I've been eating 3200-3700 calories a day working out 3 times a week. While my lifts are increasing (hat to reset a few weeks back from some injuries) the first month I gained about 5lbs. But for the second month I've been no more than 175 and no less than 173.
You know what, I take it back. Certain pictures can distort your views, and I forgot how Pitt looked in Troy:
I already look like that.......but less in weight. =\
Pics.
Mecha_Infantry
Banned
No excuses. I'm over 250lbs and hit 20rep sets. Last year I oils barely do one. Take a look at GVT- German Volume Training.
Even if you do 10 sets of 1 rep, just do it!!
Brolic Gaoler
formerly Alienshogun
I do multiple sets of pullups at 10 reps each at 240lbs, you don't need to lose weight to do pullups, you need to get stronger.
I knew you'd enjoy the former picture.
Too bad for you that the Brad Pitt picture was more on topic and illustrative of a point.
To look like that it's all about modest strength gains and extreme fat loss.
Fuck on topic, more hot chicks!
In all seriousness though, it's amazing how many people confuse fat loss looks for "muscular" look.
Most people can't seem to tell the difference. I guess that's good for some people, lol.
Brolic Gaoler
formerly Alienshogun
You're fatter than you think you are? Or is it, "Pickles, the next miracle weight loss food" AKA "The MJ Pickle diet."
Naughty.
parrotbeak
Member
Customers who bought "You're Fatter Than You Think You Are" may also be interested in "You're Not as Muscular As You Think You Are."
Brolic Gaoler
formerly Alienshogun
Amazowned.
I've got like four books coming out now I'm going to have to settle on one before too long.
Or maybe it will be one of those shady publisher subscriptions where you buy the first book under contract and I send you a new book every month thereafter and bill you automatically. It'll be like gym contracts, but with books.
Jason's Ultimatum
Member
Anton Sugar
Member
Didn't Brad Pitt have a leg model for lower body shots in Troy? I thought I remembered reading that somewhere.
If so...for shame.
If so...for shame.
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