Is there an advantage to using 1.25 lb weights over increasing the weight for one or two of my three sets? For my press and bench press, I usually can't do the next weight up for all three sets, but I did all three sets with the current weight last time. I usually end up doing last weight +5 for the first set, then back to the last weight for the next two. Should I do the heavier set last or get smaller weights?
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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TheFightingFish
Member
Yeah, I'm actually gearing up for some trail ultramarathons this summer / fall. Looking at a 50K in mid-June and then hopefully the White River 50M at the end of July, depending on how my conditioning goes. I actually got hooked on the running because we have such nice trails here in Seattle (Eastside). I have so many miles because my usual daily commute to work is actually a 6 mile trail run, I don't do it every day, but it's at least 5 or so of those a week, hence the big mileage numbers. I wouldn't do near as much running if I had to run inside or on roads though, I just love being outside.
As I mentioned though keeping up weight / strength is really difficult. I eat a ton of calories, after a long run I'll cut up and bake like one or two sweet potatoes as baked fries (olive oil+salt+pepper+ cinnamon) and eat that before my normal dinner with the wife and kids.
Question about number of sets per workout.
Stronglifts is 5x5 while Starting Strength is 3x5, correct? Any reason SS is only 3x5, and is there a benefit to it? Any reason not to do 4x5 or 3x5 on Stronglifts if 5x5 is just feeling like too much volume? Or do 3x5 on some workouts and 5x5 on others, as long as you stay consistent?
Stronglifts is 5x5 while Starting Strength is 3x5, correct? Any reason SS is only 3x5, and is there a benefit to it? Any reason not to do 4x5 or 3x5 on Stronglifts if 5x5 is just feeling like too much volume? Or do 3x5 on some workouts and 5x5 on others, as long as you stay consistent?
Lower volume will help with recovery when you start lifting heavy. Try both and see how you like it, they both work. I only do 3x5 squats and my legs are getting big.
Cool shit another cat from up in the Pacific Northwest. I've never even considered doing the White River 50 mile run since my goals don't involve running that far but hopefully you can make it this year.
Whenever anything endurance running comes up I hope you can contribute where possible. While I can run a little distance I'm far from an expert and much more of a hobbyist. Marathons and anything further are beyond my experience.
entremet
Member
Thanks, MJ. Yeah. I get tired of the same avatar lol. Can't get enough of Hannah Simone.
yea man thats brutal. 3x5 should be more than enough.
You are only supposed to do 5x5 in the beginning to help learn the lifts faster with more repetitions. Switch to 3x5 when you first stall or preferably earlier. Or just start doing Starting Strength
3x5 will leave you better able to do three sessions a week, and reduce injury incidence (fourth and fifth work sets for a beginner will naturally lead to more form degradation and will make programming harder since you'll need to account for that or ignore it and get injured sooner or later), and it still allows for full linear progression.
Stronglifts program as far as I can tell is a dude who read Starting Strength, realized that squatting is pretty important, and then decided to market a spinoff program to sell to the internet. The website uses the typical infomercial scammer template, and the creator doesn't seem to have any credentials whatsoever besides being a guy who lost his moobs by powerlifting. It still works because it's not that dissimilar to established programs, not because it's doing anything that's more ideal.
FallingEdge
Member
I started with SL and I enjoyed it a lot. Of course, as the weight got heavier, I had to lower it down to 3x5. At the time, I didn't know about Starting Strength. I still recommend SL to beginners but they just have to be aware what you say. I do feel the same way about the guy just reading SS and modifying it a bit and calling it SL. At least he gives out the proper credit.
diamondstar
Member
Same for me. I only work out 3 times a week and do the compound 3x5 and man I am more than impressed with the results. So far I have been able to move up the weight every week or even less!
Unless I hit a weightlifting wall, I don't think I am changing my routine anytime soon.
Started:3 weeks ago
Squats 255 3x5
Bench 175 3x5
Deadlift 205 3x5 (was probably going too light)
Overhead press 125 3x5
Cleans 135 5x3
This week:
Squats 295 3x5
Bench 205 3x5(probably trying 210 or 215 on the next one)
Deadlift 285 3x5
OHP 145 3x5
Cleans 165 5x3
Feeling strong almost every time and everyone that hasn't seen me in a month are shocked at how big I am getting. Loving it.
fredrancour
Member
In my experience with OHP, the effort of doing one set at +5 pounds was so great that i couldn't do 2 more sets at the previous amount. I was far more successful with microloading and actually advanced.
Nice work. Getting big and strong is pretty simple. People way over-think it.
4 really good things happened today, and 1 pretty bad thing happened today.
First the good:
1. Got this girl's number at my last day of work today, and we're going to see the Avengers tonight hopefully. I'm so fucking glad she wants to see it lol.
2. I squatted 315x3x5 - with great form. Felt like a fucking boss.
3. I couldn't figure out what I should be deadlifting, since I did 315x1x5 the last 2 Fridays (deadlift day). Went with 345. And nailed it. I now understand why some people grunt haha.
4.I was nervous about bench, since I barely got 185x3x5 last time with a spotter. So I was just gonna go 190 with a spotter, but couldn't find any goddamn 2.5lb weights. Ergo, 195. With a spotter. Fucking killed it the last 2 sets, only needed help on the first set last rep. Just one thing worries me: my left arm went up faster than my right arm, leading to the following bad thing:
1. Pretty sure I fucked up my shoulder. Not a tear, and I still have full range of motion, but it is a bit painful when I move it. Definitely gonna not use it for a week.
But still, day full of being a boss.
Oh, and I weighed myself after lifting - 175.6lbs. Feels good man.
First the good:
1. Got this girl's number at my last day of work today, and we're going to see the Avengers tonight hopefully. I'm so fucking glad she wants to see it lol.
2. I squatted 315x3x5 - with great form. Felt like a fucking boss.
3. I couldn't figure out what I should be deadlifting, since I did 315x1x5 the last 2 Fridays (deadlift day). Went with 345. And nailed it. I now understand why some people grunt haha.
4.I was nervous about bench, since I barely got 185x3x5 last time with a spotter. So I was just gonna go 190 with a spotter, but couldn't find any goddamn 2.5lb weights. Ergo, 195. With a spotter. Fucking killed it the last 2 sets, only needed help on the first set last rep. Just one thing worries me: my left arm went up faster than my right arm, leading to the following bad thing:
1. Pretty sure I fucked up my shoulder. Not a tear, and I still have full range of motion, but it is a bit painful when I move it. Definitely gonna not use it for a week.
But still, day full of being a boss.
Oh, and I weighed myself after lifting - 175.6lbs. Feels good man.
Also eat more, sleep more.
Baki
Member
Background: I'm a beginner, have been on and off weight training since September.
Since Mid February, I've been going fairly consistently to the gym (3-4x a week) and I have been focusing on a muscle group each session (making sure to do squats, dead lifts, military press & bench press each week).
So my question, what kind of gains should I be expecting? I've probably put on about a kg or two. But I've been told that as a beginner, if I do things properly I could expect upto 5kg worth of additional mass put on within a month or two.
So I feel like I push myself quite hard in the gym and I have a protein shake a day (I weigh 65kg, so I try to make sure I get ~130g of protein on work out days) but I'm not sure if I'm eating enough. I do eat quite a bit more than I used to but then I didn't use to eat that much to begin with.
So should I be worried, am I making normal gains or does something have to change?
Since Mid February, I've been going fairly consistently to the gym (3-4x a week) and I have been focusing on a muscle group each session (making sure to do squats, dead lifts, military press & bench press each week).
So my question, what kind of gains should I be expecting? I've probably put on about a kg or two. But I've been told that as a beginner, if I do things properly I could expect upto 5kg worth of additional mass put on within a month or two.
So I feel like I push myself quite hard in the gym and I have a protein shake a day (I weigh 65kg, so I try to make sure I get ~130g of protein on work out days) but I'm not sure if I'm eating enough. I do eat quite a bit more than I used to but then I didn't use to eat that much to begin with.
So should I be worried, am I making normal gains or does something have to change?
What's your guys take on "tuna"-size canned Chicken Breast as a good source of protein? I am not a fish eater at all and just thinking about eating tuna makes me want to hurl. Though, I do take my daily Fish Oil pills since I don't eat seafood. I'm just looking for cheap options to find a good source of protein for dinner or lunch besides my banana & protein shake.
I've never been impressed with canned chicken breast. Actually even for tuna I'd suggest the 7oz Chicken of the Sea Chunk Tuna from Costco. The chunks are bigger and it's not ridiculously watery and in my less than humble opinion tastes much better than any other canned tuna I've tried.
Just for fuck sakes here, how much protein/sodium is packing in the Chunk Tuna you were mentioning?
entremet
Member
What about ground beef and chicken thighs? They're as cheap as you can go in terms of animal protein. You make tons of stuff with those to items.
Horse Detective
Why the long case?
Well this marks my 5th day at the gym. I think I am starting to enjoy this.
I read 540mg sodium for the whole can. Also has 33g of protein per can. It says a can is three servings but that's just silly. No one eats a third of a can of tuna and puts it back.
MrToughPants
Brian Burke punched my mom
Regular 170g can of tuna is $2 CDN at safeway now...fucking ridiculous. I can only buy them when there's a special at Shoppers for $.85/can.
The cheapest fresh skin/bone-less chicken breasts get here are $5/lb on special and I'm 15 minutes away from the largest poultry farms in the province. I used to get it for $2.99/lb in Quebec.
Food prices are absurd here.
The cheapest fresh skin/bone-less chicken breasts get here are $5/lb on special and I'm 15 minutes away from the largest poultry farms in the province. I used to get it for $2.99/lb in Quebec.
Food prices are absurd here.
I'm not a big fan of cooking tbh. Though chicken thigh is doable for me I guess but I'm just so lazy to cook, its sad. I'm just trying to eat less than what I would normally do this month since I'm trying to shed some weight while I'm still lifting 5 days a week. (Focus on each different muscle group a day. Do a 5 mile run before lifting fyi. And I guess I'll throw it out there that I'm 5'10/190 lbs) So far, my diet this month has been:
-Morning
-Protein Shake
-Banana
-Vitamins
-Lunch
-Banana
-spinach
-Dinner/Post Work Out
-Protein Shake
-Banana
-Spinach
-Canned Chicken Breast (which I'm seeing how that goes)
-Granola Protein Bar (when I'm not eating chicken)
-Glass of Chocolate Milk (thinking of stopping drinking milk or dairy product all together this month)
Now, I'm not trying to starve myself and don't feel that hungry at all. I still do have the cravings and what not. I also drink alot of water, prolly go though a jug every day and a half. But, before I started this routine last month, I've been kind of shitty on my eating habits for the past couple months with one of my goals is to see some definition of my abs by the Summer time. My weight has been fluctuating 190-195lbs and would love to see myself hit 185 or even 180 by this time next month while bulking the same time.
Front side shot of me
Side shot
Holy shit, thats alot of sodium. I bought a few cans of Hormel No Salt Added Chicken Breast and its 70mg sodium/11g protein-2 servings a can. (140mg/22g per can)
Im sorry, but that diet is absolutely horrible. It takes very little effort to scramble an egg or shove some chicken in the stove
^^^
Get some variety in those fruits and veggies. Broccoli, cabbage, cauliflower, etc. will do more for you than spinach.
This too. Seriously, eggs are cheap and awesome for you.
Get some variety in those fruits and veggies. Broccoli, cabbage, cauliflower, etc. will do more for you than spinach.
This too. Seriously, eggs are cheap and awesome for you.
Still working on implementing this whole schedule I got going on but I could use more protein, I believe that part but I'm always rushing out the house and usually before, I would just skip breakfast all together. Chicken, like I said, is doable for dinner. Should pick up some this weekend when I get a chance. But, if there is anything else you want to add to my diet, I'm open for opinions. My thing is, I'm not trying to pull any cheat days this month for me. Shedding the weight is the number one goal right now. So eating small meals while sustaining enough nutrients while I'm lifting is a goal I'm working on. I know if I didn't focus on lifting, I lose a few pounds quicker and I know this worked for me before cause I was down to 180 once just doing cardio with a basic general "diet". But since, I started lifting the beginning of this year, I don't want to lose the bulk that I'm attaining right now.
I hear you buddy on the variety part. Need to pick up some apples/raisins/broccoli/celery when I do some shopping this weekend. Maybe get some egg whites for a late breakfast/lunch.
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You're not eating enough, working out too much, running too much to bulk, and worrying too much about the scale and not enough about your lifts.
The problem isnt protein, the problem is that your diet basically consists of protein shakes and vitamins. eat real food
I could really give a shit about the scale, its just the looks I'm worrying about. Should I just then cutting back on the lifting from 5 to 3 days a week. And running wise, I always run 5 miles a day. I'm a runner more than anything else.
I understand what you're saying now. I'm on it!
Btw, you're avatar is really intimidating, lol.
http://www.marksdailyapple.com/case-against-cardio/#axzz1trW87aRX
you might find it interesting (even if you disagree with it)
He is an intimidating dude (Nikola Pekovic) with an awesomely intimidating tattoo as well
Interesting article, maybe I should ease on the running then if its holding me back...... Have alot to think about this weekend since they are my off days.
What they said. Your diet is absolute shit, and you should man up and fucking cook. How can anyone be that lazy?
Because he is lazy and doesn't want to cook.
If you truly want to bulk and put lots of size on, you need to drop that distance running every day (unless you're a genetic freak, which you probably aren't), and just lift, eat, and sleep. If you want to run, do conditioning work like hill sprints. As for looks, you're not going to be able to maintain a shredded look while trying to add size.
It just depends what you want. If you like running, and just want to do some mild weight training and stay very lean, go for it. If you want to get big and strong and truly bulk, you need to go in an entirely different direction.
Well not entirely. Think of it like a sliding scale, with cardio on one end and weights on the other. The best option is probably somewhere in the middle.
IGotBillySoSpooked
Low moral character
Excellent link - thank you very much!
Not if you're trying to bulk, which he said he was. You really don't need to do any cardio if you're just trying to add mass.
Brolic Gaoler
formerly Alienshogun
I wouldn't cut cardio out completely though. I'm paying for that mistake right now. Cardio will keep you healthy.
Spiritreaver
Member
Yep, cooking is the only answer. Get good whole foods and cook. If you don't have time, prepare them ahead of time and put them int he fridge or freeze them. If you're lazy, just get off your butt and force yourself. Just like working out you have to learn to break bad habits.
There really is no excuse when it comes to cooking. No one is too busy or lazy.
If you're looking to do ANYTHING with your body right now you really need to track everything you eat for a few days. You don't have to be hardcore and weigh shit, just track the cals and macros. People think they're eating enough but they never are, whether they're gaining or losing weight.
What in the world.......
Drealmcc0y
Banned
Just took 3 scoops of jack3d for the first time and it turns out my gym is shut and no other gym will let me in.
I feel fucking ill and got a banging headache. Fuck!
Edit: I took this a month ago. This is after 6 months hard work. Ive gained about 3lbs since then
I feel fucking ill and got a banging headache. Fuck!
Edit: I took this a month ago. This is after 6 months hard work. Ive gained about 3lbs since then
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