Support NeoGAF

[deadbeef]

We're cooking now with Smolov Intense Phase.

On Monday I did 2x4 with 98% of my previous 1RM (back before Smolov started).
Next Monday will be 5x5 with that weight.

Today I did 3x3 with that weight, and then did 1x3 @ 104% of that 1RM.

The workouts are getting harder, but yet easier, if that makes sense. I am getting accustomed to extreme exertion on the squat. In fact, the heavier sets are a little easier than the warm up sets. I know that makes no sense. Hard to describe it.

 

[lbcyalater]

1-3 reps (the weight where you can only do 1-3 reps correctly) will have the strongest impact on your strength gains, myofibrillar hypertrophy (increasing the number of muscle cells) and bone density. It has little effect on capillary development, lactate generation and pain tolerance. The opposite end--very light weights at very high reps, the typical aerobic type "weightlifting"--has the opposite, so you will generate a lot of lactic acid, endorphins will kick in and increase your pain tolerance, and you'll get more blood flood, but you won't gain much else. Most people know that; the more interesting stuff is in between, where you might alter how many reps you do depending on which goals you want to prioritize. You can kinda see the rationale for the 5 rep standard in Starting Strength and Stronglifts.

I am trying to wrap my brain around this as well, so you mean to tell me if I only do say 3 reps on the bench with a weight that I can only do 3 times I will gain more strength and bulk? It just seems like such a small amount of reps to get anything out of it...or am I dumb

 

[DogWelder]

I am trying to wrap my brain around this as well, so you mean to tell me if I only do say 3 reps on the bench with a weight that I can only do 3 times I will gain more strength and bulk? It just seems like such a small amount of reps to get anything out of it...or am I dumb

More strength and less bulk than higher reps.

 

[parrotbeak]

I am trying to wrap my brain around this as well, so you mean to tell me if I only do say 3 reps on the bench with a weight that I can only do 3 times I will gain more strength and bulk? It just seems like such a small amount of reps to get anything out of it...or am I dumb

Well, you're not just doing 3 reps, you'd probably do a few sets, depending on the program. I know some guys who only do 1 rep at a time and then rest like 10 minutes. I'm not sure how many reps they do in each session cuz that's not what I'm interested in, but they are going for numbers and perfecting form.

Bulk is more sarcoplasmic -- the existing muscle cells increase in size. This doesn't increase strength much (although does give more muscle mass to build more cells on, decreases the ROM as you get thicker and changes the angles of how the muscles attach to bone, which can mechanically increase the amount you can lift).

 

[lbcyalater]

Well, you're not just doing 3 reps, you'd probably do a few sets, depending on the program. I know some guys who only do 1 rep at a time and then rest like 10 minutes. I'm not sure how many reps they do in each session cuz that's not what I'm interested in, but they are going for numbers and perfecting form.

Bulk is more sarcoplasmic -- the existing muscle cells increase in size. This doesn't increase strength much (although does give more muscle mass to build more cells on, decreases the ROM as you get thicker and changes the angles of how the muscles attach to bone, which can mechanically increase the amount you can lift).

so according to that chart do you include all your reps? say I do 3 sets of ten, will that mean I am in the sillyness area of the chart?

 

[parrotbeak]

so according to that chart do you include all your reps? say I do 3 sets of ten, will that mean I am in the sillyness area of the chart?

If you're doing 3 sets of 10, I'd just look at the 10 rep column. The chart is just rough estimation and doesn't cover programming, which is also a large factor. But ya, my guess would be that would probably be good if you wanted a little benefit in everything with a slight concentration in bulking.

If you did like, I dunno, 10x10, that would probably be silliness, at least I'd think most people would think so.

 

[Veezy]

so according to that chart do you include all your reps? say I do 3 sets of ten, will that mean I am in the sillyness area of the chart?

I may be just chiming in on what others have said, but the chart is focusing on number or reps over a single set, not total reps over a workout.

If your goal is to gain strength and size, in the most efficient way possible, 4 to 6 reps is the sweet spot. That's why so many programs are based around a 5 rep set. Grayskull LP, Starting Strength LP, Texas Method, 5/3/1, Bill Starr's 5x5, etc.

 

[parrotbeak]

I may be just chiming in on what others have said, but the chart is focusing on number or reps over a single set, not total reps over a workout.

If your goal is to gain strength and size, in the most efficient way possible, 4 to 6 reps is the sweet spot. That's why so many programs are based around a 5 rep set. Grayskull LP, Starting Strength LP, Texas Method, 5/3/1, Bill Starr's 5x5, etc.

Ya, I have no idea how this chart was determined, but there's a lot of real world knowledge in play behind those numbers that aren't explicit, but become common sense once you are training. Like if you're doing 5 reps for 10 sets in one session, that weight you're picking for your 5 reps is almost certainly too low to expect the benefits shown in the chart.

I'd say just choose a proven program based on your goals. You'll probably see that the reps prescribed by that program kinda matches up to the chart, depending on the goals.

 

[The Gaming Gamer]

Anyone on a high protein diet have problems donating plasma? I tried a couple of times but tested out of range for the protein test. My only guess is that my protein has to be too high but I don't really eat that much, maybe 100g when I only weigh 150. I thought it was weird because they recommend you to eat a lot of protein, but last time I didn't really consume that much protein and still failed.

 

[cuevas. PhD.]

Should request for a title change to "READ THE OP, DID YOU READ IT YET? OKAY ASK YOUR QUESTION."

 

[Brolic Gaoler]

Barefoot. Feels fine. The first time I walked in them, the weird thing was feeling the concrete and rocks. You can feel everything but it doesn't hurt.

Thanks.

I was going to get the Five Fingers, but I just can't bare to wear them in public, which sort of defeats the purpose. I'm going to go with either the Merrell Trail Barefoot shoes or the New Balance Minimus Training shoes -- both with Vibram soles.

Good thing I don't care what people think of my footware!

I'll only be using them when working out anyway.

 

[ipukespiders]

Well, since you guys are talking cool shoes, and obviously have more fashion sense than an old fart like me, recommend me some workout wear.
I'm not looking to overdress and stand out, just something comfy, breathable?, something better than cotton.

 

[Veezy]

Off to train, but before I go, some GIFs I thought you all might appreciate.

ipukespiders:

Just get some basketball shorts and t shirt. If you're planning on doing heavy lifting, you may want to invest in some lifting shoes, chalk, and a belt.

 

[reilo]

Why in the world would you think we'd "appreciate" those GIFs? I don't need that kind of imagery lingering in the back of my head.

 

[Luscious LeftFoot]

Off to train, but before I go, some GIFs I thought you all might appreciate.

http://i56.tinypic.com/344bhqt.jpg
http://oi56.tinypic.com/16jm7m.jpg

ipukespiders:

Just get some basketball shorts and t shirt. If you're planning on doing heavy lifting, you may want to invest in some lifting shoes, chalk, and a belt.

I'd glad I'm seeing these after already going to the gym. Good Lord.

Most hiking shoes look hideous to me, but I really like the look of those Merrell Barefoots. If the reviews are on point, I think I'll buy myself a pair.

 

[deadbeef]

That GIF of the guy dumping the bar is mesmerizing.

I've dumped a bar like that ONCE, and I ruined my bar. Never again. I'll just go all the way down and fail forward. But then again I don't lift a weight that I can't at least get to the bottom.

 

[Brolic Gaoler]

Off to train, but before I go, some GIFs I thought you all might appreciate.

http://i56.tinypic.com/344bhqt.jpg
http://oi56.tinypic.com/16jm7m.jpg

ipukespiders:

Just get some basketball shorts and t shirt. If you're planning on doing heavy lifting, you may want to invest in some lifting shoes, chalk, and a belt.

The first one has me dying.

 

[DR2K]

What's the consensus on working out, slightly sore muscles? For example I was going to do an arm workout tonight, but I was feeling sore a bit sore(DOMS) from my previous whole body workout 2 days ago, so I put off tonight.

I don't think I've ever done 2 days in a row off(sans a recovery week).

 

[deadbeef]

What's the consensus on working out, slightly sore muscles? For example I was going to do an arm workout tonight, but I was feeling sore a bit sore(DOMS) from my previous whole body workout 2 days ago, so I put off tonight.

I don't think I've ever done 2 days in a row off(sans a recovery week).

I just go anyway and I dont really notice it once I get warmed up.

 

[Tornado Condor]

I'm planning to go to the gym early in the morning but i usually eat before i work out. Do you guys eat before lifting weights or after?

 

[DogWelder]

I'm planning to go to the gym early in the morning but i usually eat before i work out. Do you guys eat before lifting weights or after?

I only drink a protein shake before working out and then have a feast afterwards (upwards of 1500 calories; plenty of carbs and protein, low to moderate fat).

 

[Lamel]

I only drink a protein shake before working out and then have a feast afterwards (upwards of 1500 calories; plenty of carbs and protein, low to moderate fat).

Damn what do you eat that yields you 1500 calories in one meal?

 

[reilo]

You can easily add it up. Chicken, pasta, alfredo sauce... Or eat a whole pizza.

 

[DogWelder]

Damn what do you eat that yields you 1500 calories in one meal?

Typically:

3 cups of rice = 750 calories
1 sausage = 200 calories
2 tbsp oil = 200 calories

In my shake:
2 cups of milk = 300 calories
1 banana = 100 calories
1 scoop whey = 150 calories
1-2 tbsp peanut butter = 100-200 calories

That's actually closer to 2000 calories, haha. I'm not too anal about calorie counting (as you can see) and I change up my PWO meals from day to day. As long as I am close to my macros I don't fuss over it.

 

[cuevas. PhD.]

Typically:

3 cups of rice = 750 calories
1 sausage = 200 calories
2 tbsp oil = 200 calories

In my shake:
2 cups of milk = 300 calories
1 banana = 100 calories
1 scoop whey = 150 calories
1-2 tbsp peanut butter = 100-200 calories

That's actually closer to 2000 calories, haha. I'm not too anal about calorie counting (as you can see) and I change up my PWO meals from day to day. As long as I am close to my macros I don't fuss over it.

I don't think I could fit all that in my body in one sitting...

 

[DogWelder]

I don't think I could fit all that in my body in one sitting...

It used to be a chore, but my stomach has adapted. I only hit maintenance after I added a cup of rice and a tbsp of PB. Before that I was actually losing weight (albeit slowly). I actually cycle my calories and carbs so I'm not eating that much everyday. I'd say 2-3 days a week it is a couple hundred cal less.

 

[Forceatowulf]

Can anybody give me some info on some good health cereals? I bought some Special K that was on sale but I'm not sure if this is the best that's available.

I would love something that was high in protein and calories.

 

[Brolic Gaoler]

Can anybody give me some info on some good health cereals? I bought some Special K that was on sale but I'm not sure if this is the best that's available.

I would love something that was high in protein and calories.

I don't typically do cereal, when I do it's just a little bit of Life or some other mediocre cereal.

I typically eat 2 hardboiled eggs and a greek yogurt for breakfast with a cup of very strong coffee.

 

[yacobod]

Can anybody give me some info on some good health cereals? I bought some Special K that was on sale but I'm not sure if this is the best that's available.

I would love something that was high in protein and calories.

if you want healthy breakfast food, pretty much forget about cereal. stick to eggs, bacon, cottage cheese, oat-meal, etc.

 

[Veezy]

Don't hate on those gifs. Laughing is good for your mojo.

Great article from Catalyst Athletics about training for a goal (another link we may want to add to the OP). Long story short your body treats strength training completely different than endurance training. Relevant quote:

See, high intensity (heavy) strength training results in an increase of protein synthesis and accretion of contractile proteins, both of which are potent stimuli for muscle cell hypertrophy (2). Conversely, an oxidative endurance training stress (ie: distance running) causes the opposite response, breaking down and sloughing myofibrillar protein in order to maximize oxygen uptake kinetics (3).

Kicking the (metCon) Habit.

I'll echo what others have said about cereal. There's not really a "great" breakfast cereal. If you have time to cook a little something, eggs and turkey bacon are where it's at.

 

[Forceatowulf]

I like my eggs over-easy. Is that a problem? And how is bacon healthy for you again? It's not that I don't want to believe this by the way. But I'm a little confused.

Also, what are some good protein shakes? I've never had one myself.

I'd also like to know what brand of Flax seeds I should be buying.

 

[ShaneB]

Can anybody give me some info on some good health cereals? I bought some Special K that was on sale but I'm not sure if this is the best that's available.

I would love something that was high in protein and calories.

As been mentioned, there are plenty of better options, which is scary given how much prominance cereal is given in terms of breakfast foods... I certainly see plenty more commercials for cereal than oatmeal!

But it's a nice treat here and there, and I generally stick with plain Fibre 1.

 

[kikanny]

What are some good weighted ab exercises? All I can think of are weighted crunches, sit-ups, leg raises, decline crunches and sit-ups and cable crunches.

 

[Chichikov]

What are some good weighted ab exercises? All I can think of are weighted crunches, sit-ups, leg raises, decline crunches and sit-ups and cable crunches.

I'm not a fan of targeted abs exercise, I think they're mostly useless, but roman chair sit ups are generally considered one of the best of the bunch.

 

[Veezy]

What are some good weighted ab exercises? All I can think of are weighted crunches, sit-ups, leg raises, decline crunches and sit-ups and cable crunches.

Drop the crunches.

Dumbbell side bends, hanging leg/knee raises with a dumbbell between the ankles, sit-ups with/without holding a weight behind the head, planks with a medicine ball on your back, and cable pull downs are all good stuff and will help your major lifts.

Quick Edit: I mostly just stick to dumbbell side bends and hanging leg raises as they both help with my grip and do a good job of being a core workout and not just an ab workout.

 

[DogWelder]

I'm not a fan of targeted abs exercise, I think they're mostly useless, but roman chair sit ups are generally considered one of the best of the bunch.

That's a hip flexor exercise. It's almost all hip flexion and no ab contraction. Also, targeted ab exercises are not useless if you want to get ab thickness. I suppose if you want core strength that's a different matter.

 

[Chichikov]

That's a hip flexor exercise. It's almost all hip flexion and no ab contraction.

It works your abs plenty.

Also, targeted ab exercises are not useless if you want to get ab thickness.

I guess that's true.
Though I assume that outside bodybuilders, most people wouldn't care about that.

I suppose if you want core strength that's a different matter.

Shouldn't that be me the main reason to work your core?
Other than stabilization, its function is limited (and covered much better by running and swimming anyway) and from an aesthetic perspective, its benefits are limited to most people (as you need have a rather low BF% for gains there to show).

But to each his own.

 

[TheRagnCajun]

That's a hip flexor exercise. It's almost all hip flexion and no ab contraction. Also, targeted ab exercises are not useless if you want to get ab thickness. I suppose if you want core strength that's a different matter.

I think thats the new common wisdom on FitGAF. Forward spinal flexion is bad, unless its a very small degree, so none of us are really recommending 'ab contraction' anymore. Now we're all doing leg lifts and core excercises.

Personally I've always been doing dragon flags, and its challenging and seems to develop my abs well enough. I figure they're ok since the upper back is more flexible, but I don't really know either way. Just been hearing that crunches and situps are bad.

 

[Fleet_of_Foot]

Got a question about gaining muscle.

I've been a runner for a long time. Never did much with weights. After 10 years of running a ton (averaging 30-35 miles a week, consistently, for 10 years), I am totally burnt out. So I decided to join a gym.

I'd kept my weight in the low 160s. On a good day I'd be 161, on a bad day I'd be 163. But always in that range. And I have always been pretty strict about that number.

So anyway, I joined the gym and it's been 10 weeks. I go 3-4 times a week, focusing on all the major muscle groups. I don't consider 10 weeks to be a long time. I am not looking to get huge in a month or anything. I am realistic about exercise and I know these things take time. I never have done much weight training so my strength was pretty minimal.

Anyway, I cut way back on the running. Most days when I work out now, I only run a 5k on the treadmill. Sometimes I still go out and run 4-5 miles but not often. It's amounted to me going from 35 miles a week to 15 miles a week. It feels very unnatural to me but I definitely can tell I'm gaining muscle. I can just feel it. My whole upper body just feels more bulky. My shirt sleeves feel tighter around the arms and shoulders and quite honestly, I just don't feel comfortable.

I used to weigh myself 3 times a week, and now I've quit doing that because I am convinced cutting down the running will cause me to gain weight. But that's the whole point of lifting, right?

So a month ago I weighed myself and it said 166. I felt awful. Didn't weigh myself again until today and it said 168.6. I felt like crying.

It's been 10 weeks. I have been pretty dedicated. Is 5 pounds of pure muscle gained realistic in that timeframe? My pants don't feel like they fit any differently (meaning that I don't really feel fatter). It's just hard to tell. But no doubt, in 10 weeks I've gained 5 pounds and I'm just trying to figure out how much of that is fat, and how much is muscle.

And even if it is all muscle, it's still hard to accept. I worked so hard for so long to keep my weight where it was, and now I've gained 5 pounds just like that. I feel like crap. And since it's been going up consistently, what's next, 170? 175? I can't imagine it. And yet, agian, that is the whole point of what I'm trying to do, isn't it?

Just need a little reassurance here. I'm doing this alone. None of my friends lift (or run).

 

[Ace 8095]

I'm on my second week of a modified 5/3/1 Boring but Big routine and it's quite fun. I've enjoyed shifting more towards the bodybuilding end of the spectrum after much time spent primarily focused on strength.

 

[Chichikov]

You build muscles in the kitchen, not in the gym.
If you're not seeing enough gains, you need to eat more.

Also, if you're concerned about your body fat, you should just start measuring it, it's quite simple.
There are dedicated tools out there or you can just use a caliper.

 

[Veezy]

Got a question about gaining muscle.

I've been a runner for a long time. Never did much with weights. After 10 years of running a ton (averaging 30-35 miles a week, consistently, for 10 years), I am totally burnt out. So I decided to join a gym.

I'd kept my weight in the low 160s. On a good day I'd be 161, on a bad day I'd be 163. But always in that range. And I have always been pretty strict about that number.

So anyway, I joined the gym and it's been 10 weeks. I go 3-4 times a week, focusing on all the major muscle groups. I don't consider 10 weeks to be a long time. I am not looking to get huge in a month or anything. I am realistic about exercise and I know these things take time. I never have done much weight training so my strength was pretty minimal.

Anyway, I cut way back on the running. Most days when I work out now, I only run a 5k on the treadmill. Sometimes I still go out and run 4-5 miles but not often. It's amounted to me going from 35 miles a week to 15 miles a week. It feels very unnatural to me but I definitely can tell I'm gaining muscle. I can just feel it. My whole upper body just feels more bulky. My shirt sleeves feel tighter around the arms and shoulders and quite honestly, I just don't feel comfortable.

I used to weigh myself 3 times a week, and now I've quit doing that because I am convinced cutting down the running will cause me to gain weight. But that's the whole point of lifting, right?

So a month ago I weighed myself and it said 166. I felt awful. Didn't weight myself again until today and it says 168.6. I felt like crying.

It's been 10 weeks. I have been pretty dedicated. Is 5 pounds of pure muscle gained realistic in that timeframe? My pants don't feel like they fit any differently (meaning that I don't really feel fatter). It's just hard to tell. But no doubt, in 10 weeks I've gained 5 pounds and I'm just trying to figure out how much of that is fat, and how much is muscle.

And even if it is all muscle, it's still hard to accept. I worked so hard for so long to keep my weight where it was, and now I've gained 5 pounds just like that. I feel like crap. And since it's been going up consistently, what's next, 170? 175? I can't imagine it. And yet, agian, that is the whole point of what I'm trying to do, isn't it?

Just need a little reassurance here. I'm doing this alone. None of my friends lift (or run).

Let's have a conversation about that scale for a second.

Go get naked. Look at yourself. You like your improvements? You like how you look? Then that scale, quite literally, means shit. I'm a hard gainer that weight 130 my whole life until I turned 20 and decided to work out. Social anxienty combided with body dysmorphic disorder has taught me that what people say is a "good weight on me" means shit. I still am disgusted with how I look, but I know a good pair of shoulders when I see one.

Don't look at that scale. Look at you. You happy? Then fuck it. Don't get discouraged.

With THAT in mind, read the article I posted this morning. You're running A LOT for somebody trying to gain weight. You're putting on lean muscle, but you run so much that your body is trying to position itself in a way to process O2 better.

How's your diet? What's your programing like?

 

[DogWelder]

It works your abs plenty.

I guess that's true.
Though I assume that outside bodybuilders, most people wouldn't care about that.

Shouldn't that be me the main reason to work your core?
Other than stabilization, its function is limited (and covered much better by running and swimming anyway) and from an aesthetic perspective, its benefits are limited to most people (as you need have a rather low BF% for gains there to show).

But to each his own.

Well he asked for abs and not core which I assume means he just wants abzzzzzzzz; I think most people who talk about abs just want that elusive 6-pack.

I think thats the new common wisdom on FitGAF. Forward spinal flexion is bad, unless its a very small degree, so none of us are really recommending 'ab contraction' anymore. Now we're all doing leg lifts and core excercises.

Personally I've always been doing dragon flags, and its challenging and seems to develop my abs well enough. I figure they're ok since the upper back is more flexible, but I don't really know either way. Just been hearing that crunches and situps are bad.

I'm totally aware of the Stuart McGill video, btw. I actually got harped on all the time by my friend who took a couple of his courses at U of Waterloo. Still, I must admit I do occasionally do weighted ab work along with core training. I use very limited ROM and brace my core. If I fuck up my back, I have no-one to blame but myself.

 

[Fleet_of_Foot]

You're running A LOT for somebody trying to gain weight.

15 miles a week (which is what I'm doing now) is A LOT?

Also, I'm trying not to gain weight.

 

[Akim]

15 miles a week (which is what I'm doing now) is A LOT?

Also, I'm trying not to gain weight.

you are lifting and not trying to gain weight

you are doing it wrong

 

[Fleet_of_Foot]

you are lifting and not trying to gain weight

you are doing it wrong

I know. My question is, is 5 pounds of muscle gained in 10 weeks realistic?

 

[Akim]

I know. My question is, is 5 pounds of muscle gained in 10 weeks realistic?

no

edit...well maybe, with noob gains, but not really.

 

[Chichikov]

Well he asked for abs and not core which I assume means he just wants abzzzzzzzz; I think most people who talk about abs just want that elusive 6-pack.

If they want a 6-pack they need to diet, not do targeted abs exercises.

15 miles a week (which is what I'm doing now) is A LOT?

No it isn't.

I know. My question is, is 5 pounds of muscle gained in 10 weeks realistic?

Half a pound a week are good, solid gains.
Assuming you're young and mostly untrained.
It gets harder and harder.

 

[Veezy]

15 miles a week (which is what I'm doing now) is A LOT?

Also, I'm trying not to gain weight.

You're trying to put muscle mass on a frame that's been doing LSD cardio training for an extended peroid of time, while continuing to do LSD training.

No, for you, 15 miles isn't a lot. However, LDS runners, while tone and muscular, have to claw for every pound of muscle mass they get. You already are built lean. Running is going to keep you lean.

If you're happy at a low weight, then you're fine. But increasing mass requires increasing body weight/poundage. You need to make a decision about how important muscle mass on your frame will be. If you want to gain more mass, you need more calories and you need to be careful about how much endurance training you're doing.

What's your goal, exactly?

EDIT: If your question is just "is 5 pounds of lean muscle doable in 10 weeks" then the answer is yes. But you need proper diet and training. Also, that won't last forever without chemical assistance.

 

[Ace 8095]

no

edit...well maybe, with noob gains, but not really.

At least 5 pounds of muscle should be expected for a novice over a 10 week period. It's important to remember that gains increase at a decreasing rate.