Makes sense. If you're resting 30 seconds there's no way your muscles are good to lift heavy weights again for the same number of reps. I did 240 on bench the other day for 5 reps, and if I waited 30 seconds before benching again I maybe could have done 2 reps on the subsequent set? Instead I waited like 3+ minutes so I could maximize the amount of weight in each set. If I wanted to do 30-60 second wait times, I'd have to use a much lighter weight where 5 reps wouldn't tire the muscle out so much and I could recover quickly.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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Makes sense. If you're resting 30 seconds there's no way your muscles are good to lift heavy weights again for the same number of reps. I did 240 on bench the other day for 5 reps, and if I waited 30 seconds before benching again I maybe could have done 2 reps on the subsequent set? Instead I waited like 3+ minutes so I could maximize the amount of weight in each set. If I wanted to do 30-60 second wait times, I'd have to use a much lighter weight where 5 reps wouldn't tire the muscle out so much and I could recover quickly.
Drealmcc0y
Banned
Just finished my leg day. Only did 8 sets, but damn, that was the closest ive ever felt to being sick.
Hellz yeah!
You literally have to be overtaken by an evil spirit to do leg day properly.
Hellz yeah!
You literally have to be overtaken by an evil spirit to do leg day properly.
Witchfinder General
punched Wheelchair Mike
What's a good wait time between body weight reps? I currently do three sets of pushups/sit-ups/squats (one done directly after the other) with a 30 second break in between sets. Should I wait more or is that fine?
Drealmcc0y
Banned
Im going to do yoga sessions today for an hour and I have never done anything like it before.
It's not to strenuous is it? Its all about relaxing and being at peace right? In fact, it should hopefully help me recover a little better right?
It's not to strenuous is it? Its all about relaxing and being at peace right? In fact, it should hopefully help me recover a little better right?
How about post workout?
There's nothing that looks as easy and is so hard as yoga. I've tried a it a couple times. It's insane....you're barely moving yet you're sweating like crazy.
Go_Ly_Dow
Member
I really need some recommendations on Protein Shakes. I have no idea what to look for.
I'm a very hard gainer so I guess something high in calories and protein is what I'm looking for. (I heard Whey shakes are good since the protein gets in to your system a lot faster?)
From the UK, so hopefully whatever you guys recommend can be found here.
(Not new here, but filling it out since it might help you guys answer my question!)
Age: 21
Height: 5'9 - 5'10
Weight: 128 pounds
Goal: Increase overall weight and body size
Current Training Schedule: 3 days a week at the gym. Currently focusing on the chest, shoulders and arms
Current Training Equipment Available: Gym, Pull-up/Chin-up bar
Thanks
I'm a very hard gainer so I guess something high in calories and protein is what I'm looking for. (I heard Whey shakes are good since the protein gets in to your system a lot faster?)
From the UK, so hopefully whatever you guys recommend can be found here.
(Not new here, but filling it out since it might help you guys answer my question!)
Age: 21
Height: 5'9 - 5'10
Weight: 128 pounds
Goal: Increase overall weight and body size
Current Training Schedule: 3 days a week at the gym. Currently focusing on the chest, shoulders and arms
Current Training Equipment Available: Gym, Pull-up/Chin-up bar
Thanks
Poindexter
Member
This just has to do with learning your body. I can feel when I push myself into overtraining. I start to feel slightly sick and my forearms and bones ache like I've got the flu. You'll usually be okay if you take that following day off, load up on protein and good carbs and go back to it after a day. Just learn to take it down a notch when you get to that workout again.
A mass gainer protein shake?
1 scoop whey unflavored, 1 cup ice cream, 1/2 cup frozen fruit, 2 tbsp flax oil. Add milk to thin out, blend and chug.
As for you, I doubt you're a hard gainer. You don't eat much! Here's what you do.
1 buy trail mix. Have it with you at all times. Eat it by the bag, handful after handful.
2 drink milk. Aim for a minimum of a liter a day, not skim.
3 whenever you eat a meal, always finish your plate and always get seconds. Even if you're not hungry.
4 eat breakfast. Even something quick and easy.
You'll gain weight like crazy. Might need to slow it down eventually!!
Poindexter
Member
Most people I know that have said they're hard gainers usually eat like birds and consume very little protein.
If you try to gain weight without focusing on your whole body you're going to gain a lot of fat. Why aren't you doing deadlifts and squats? They're the best way to put on a lot of heavy muscle mass quickly.
J Tourettes
Banned
MyProtein is a great site for stuff, especially if you use the pricematcher.
You could get some unflavoured whey protein, add it to 300ml full fat milk, chuck in some berries, half a banana and 100g of peanut butter and blend with some water. Almost 1000 calories and tasty too.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
True, but unfortunately for someone like me who is about 150lbs, no matter how much I eat I don't seem to gain weight. And I eat a lot. So much so that I've eaten 12" subs before, and five minutes later I'd go, "Damn, I'm hungry," literally forgetting I had just eaten an entire sandwich. Two burrito bowls in one sitting? No problem. Trail mix or something all throughout the day? Hell yeah.
I guess I should be grateful, but it's sometimes frustrating to hear, "Man, you're so skinny." Yeah, I fucking am, but I bet I eat twice as much as you (and also work out twice as hard), you dick.
Brolic Gaoler
formerly Alienshogun
My wife is like that, she's skinny as hell and packs away twice as much food as I eat. It's insane.
I hope my son got more of her metabolism than mine, but my frame. At this point it seems to be the case, but time will tell.
youngplaya21
Member
Tried deadlifts for the first time today. Gotta say, i kinda hate myself for not doing them earlier. Also tried ATG for squats, and no way I'm going that low again. Kept it in good form, but i could tell it would be a problem once i started adding more weights.
Also gotta say i love reading thru this thread. Always finding new things to try and experiment with. Plan on adding berries with my protein shake and the trail mix thing now.
Also gotta say i love reading thru this thread. Always finding new things to try and experiment with. Plan on adding berries with my protein shake and the trail mix thing now.
Yeah, I'm the same way. I eat whole boxes of large pizzas by myself, and always eat seconds/thirds, but struggled to get over 150lbs. Wish people would stfu about the skinny crap too. You don't hear them going around calling people fat...
What would you say to someone who is not yet an intermediate lifter but would be interested in starting 5/3/1 anyway? The problem is the fact that my summer job for the next 4 months is very demanding physically (lots of farm work and having to wake up extremely early). When I get home I'm quite burned out and would just like to fall in to bed. I'm worried that this will eventually start affecting my lifts with SS.. Anyway I'm so tired that a full body workout 3x week doesn't sound very appealing.
My lifts atm in metric and imperial units so everyone can see
Squat 5RM 92,5kg/204lbs
Bench 5RM 63,5kg/140lbs
Deadlift 5RM 126kg/278lbs
Press 5RM 42,5kg/93lbs
Power Clean 3RM 52,5kg/116lbs
Height: 183,5cm/ 6 foot
Weight: 84kg/185lbs
I'd like the fact that I could just go 3 times a week and the workout would be shorter with just Main Lift + BBB + Accessory than the OP routine I'm doing now.
Also I'd like to lose some weight in the meantime since I've put on quite much fat during my bulk in the last two months (13kg). With 5/3/1 this might be possible since I wouldn't need to eat as much as with SS.
Any comments? I know it would be optimal to continue with SS while linear progression is sustainable. But this is a long term thing anyway so I'm no in such a hurry to get to a 120kg bench press or so...
My lifts atm in metric and imperial units so everyone can see
Squat 5RM 92,5kg/204lbs
Bench 5RM 63,5kg/140lbs
Deadlift 5RM 126kg/278lbs
Press 5RM 42,5kg/93lbs
Power Clean 3RM 52,5kg/116lbs
Height: 183,5cm/ 6 foot
Weight: 84kg/185lbs
I'd like the fact that I could just go 3 times a week and the workout would be shorter with just Main Lift + BBB + Accessory than the OP routine I'm doing now.
Also I'd like to lose some weight in the meantime since I've put on quite much fat during my bulk in the last two months (13kg). With 5/3/1 this might be possible since I wouldn't need to eat as much as with SS.
Any comments? I know it would be optimal to continue with SS while linear progression is sustainable. But this is a long term thing anyway so I'm no in such a hurry to get to a 120kg bench press or so...
Brolic Gaoler
formerly Alienshogun
What would you say to someone who is not yet an intermediate lifter but would be interested in starting 5/3/1 anyway? The problem is the fact that my summer job for the next 4 months is very demanding physically (lots of farm work and having to wake up extremely early). When I get home I'm quite burned out and would just like to fall in to bed. I'm worried that this will eventually start affecting my lifts with SS.. Anyway I'm so tired that a full body workout 3x week doesn't sound very appealing.
My lifts atm in metric and imperial units so everyone can see
Squat 5RM 92,5kg/204lbs
Bench 5RM 63,5kg/140lbs
Deadlift 5RM 126kg/278lbs
Press 5RM 42,5kg/93lbs
Power Clean 3RM 52,5kg/116lbs
Height: 183,5cm/ 6 foot
Weight: 84kg/185lbs
I'd like the fact that I could just go 3 times a week and the workout would be shorter with just Main Lift + BBB + Accessory than the OP routine I'm doing now.
Also I'd like to lose some weight in the meantime since I've put on quite much fat during my bulk in the last two months (13kg). With 5/3/1 this might be possible since I wouldn't need to eat as much as with SS.
Any comments?
http://www.jimwendler.com/2011/09/531-for-a-beginner/
http://www.jimwendler.com/2012/02/12-months-with-531-a-beginners-insight/
(condensed version: It's good at any time you feel it's time to make the jump. Simply pick a template and go with it).
By the way, if you're doing BBB, that IS the accessory. There is no other work except maintaining balance (the opposite muscle group).
Poindexter
Member
Haha. I won't lie. I'm kinda jealous of hard gainers. I used to eat like that too. Whole pizzas to myself. Extra large meals and I was still hungry. I ate like that for 5 years or soo. Too bad I also gained 100 lbs eating that way.
anybody here experiment with super slow sets or negatives only? I did 3 sets of 5 reps today on the chin up, doing 30 seconds up and down. It's a very weird feeling. Also did 3 sets of 5 of negative only chins. It was 150lbs down for 10 seconds. killer burn.
Also, what exactly is the 5/3/1 program? I see the link but it looks like you have to buy a book?
Also, what exactly is the 5/3/1 program? I see the link but it looks like you have to buy a book?
Thanks for reply Alienshogun. Hadn't read the other link but the writer had quite the same lift numbers as I. A bit higher but probably lower than most who start 5/3/1.
And I had understood from the book that with BB you do the main lift + BBB + 1 more accessory? Wendler himself lits chins for press, hanging leg raise for deadlift, rows for bench and leg curls for squat. Although I've been thinking of RDL:s instead of leg curls..
Brolic Gaoler
formerly Alienshogun
No problem, and yeah, like I said, those aren't necessarily considered assistance for the main lift, they are the "balance" to the work. If you notice those exercises after BBB are the opposite muscle group. That's the "train like a bodybuilder" philosophy of 5/3/1.
Go_Ly_Dow
Member
Thanks folks. First thing I need is to get a god damn blender! With the shake I have the moment, I have to warm the milk up a bit so that it actually dissolves.
About to check out that link now.
I don't know about that... Everyone I know is constantly commenting, on how whenever they see me, I'm eating and talking about food. I just finished a large plate of rice and chicken curry 2 hours ago and now I'm just about to eat 2 chicken breasts and a can of sweetcorn!
Will give them both a go in 2 days when I'm next at the gym.
You're among the few people who actually have a high enough percentage of lean mass and are active enough to eat a great deal of food every day. And even though what you are eating seems like a lot, you're really keeping things at a maintenance level. If I had to ballpark it you could be eating as much as 3,000 calories a day; 3,000 - 3,500 calories is my maintenance, but I've earned it.
The metabolism variances are usually an excuse for behavioral traits. I have no doubt that a jar of peanut butter, a gallon of milk, two dozen eggs, or what have you every day - in addition to your normal diet - would put on some weight. You could stop training entirely just to be sure. Not that you want to, of course.
A neat FYI, that's more or less what worked for me. I participated in track in school, walked everywhere, kept active and ate relatively heartily. I was a skinny bastard who "just couldn't gain weight no matter how much I ate." Adopting a sedentary lifestyle, marrying an awesome cook and eating volumes of food all day with an equally impressive quantity of alcoholic beverages fixed that sort order. I'm just content I bounced back in the space of a decade; some people look back at forty and wonder why two decades of decadence later and they don't have the high school quarterback physique anymore.
Eating like a bird may be an exaggerated expression in many cases, but really, add up what you actually eat all day and you may be surprised. An actual measure of what you described there may only come up to 600 or 700 calories.M_Night said:
Chicken breasts at approximately 120 calories each, a cup of rice is about 170 calories, and the sweet corn could be as low as 60 calories in a serving. No idea what the curry part added, because it wasn't measured. Hell, it might only be 500 calories.
diamondstar
Member
So I am running a mini-marathon next weekend(3-4miles). My question is how bad does lifting affect your long distance running? Since I am doing squats 3 times a week I am wondering how bad this is affecting my running. Because I am running like shit these days. I can barely do 2 miles(with various inclines) without being really worn out.
I do plan on taking next week off just to "loosen up" a little. But yea how bad does lifting legs consistently affect any long distance cardio? Or do I just suck at running?
I do plan on taking next week off just to "loosen up" a little. But yea how bad does lifting legs consistently affect any long distance cardio? Or do I just suck at running?
I have to wonder why they're calling a 3-4 mile run a mini marathon. But f you haven't kept up with your running, doing heavy squats doesn't exactly help since that trains your fast twitch muscles compared the slow twitch muscles needed for long distance running. Te extra weight you put on affects your endurance as well. It's difficult to be good at both because to be good at long distance you obviously have to run a lot which prevents you from putting on more muscle.
Spiritreaver
Member
This can't be stressed enough, calculate your maintenance and then track what you eat for a few days. I think this should really be required for anyone looking to gain weight. Important for those losing too, but quite honestly creating a deficit is much easier to do, especially considering that people who are obese eat a lot as it is.
I weigh everything I eat pretty much, and I've gotten to the point where I can eyeball a food source and come pretty close to determining the macros it'll provide. My friends don't even know what foods are even made of, let alone how much of a macro they consume daily.
EDIT: I see this is stemming quite a bit from Oogie's thread. Again, for people who are really active, they need cals to sustain the amount that they burn from activity, then that same surplus. MjFrancis explained all that though. No need for redundancy. I feel that most guys who are underweight, and claim they eat enough, don't.
diamondstar
Member
Yea I may have misspoke, it is more of a marathon relay. But yea I am really just doing this for fun with some friends so I didn't take it that seriously. They are all runners and not lifters so they pretty much kill me when we go out to run. My dream is strength and looks, running is on the far back burner. I was just wondering if I was just out of shape because it is really just the inclines that are killing me. I didn't have much of a problem doing 4 miles with a slight incline but the runs with steep hills just stop me dead in my tracks. I have never felt so defeated in my life. But that was the day right after a squat and deadlift day so I don't know.
I just found that thread, too, and reposted the examine.com link. The knowledge is there, no matter how ignorant people wish to remain on the subject.
Poindexter
Member
Yep. This is essential knowledge for anyone interested in fitness. I struggled for years with my weight because I just thought I'd eat less and exercise like a motherfucker. And then I'd get hungrier and consume more and tell myself that it was okay because I worked out. It's especially hard if you're prone to being fat and everyone tells you "just eat until you're satisfied". For an obese person, that switch turns off. I never knew I was full until I waited ten minutes and realized how sick I was. The same for a skinny person that complains they're stuffed after 400 calories.
Sounds good. And er, as a beginner I was thinking of using 15-20 pound dumbells and slightly more for barbells (again I'm only 100lbs and that's the threshold I can complete all the reps while struggling at the end but keeping form). Here I see everyone lifting hundreds. Should I be alright with 20 lbs for now?
Also I'm Lactose intolerant. I don't think whey protein/normal milk will work for me (fuuuuuuuuuu). But I'm sure there are other protein powders + soy milk alternatives. Of course I'd need to make up a bit for the extra protein.
Switching to 5/3/1
I'm switching to 5/3/1 after I get back in town from a week vacation. How do I calculate my 1rm if I don't actually want to try a 1 rm?
Currently I'm doing 3x5 and on all my lifts, I'm pretty maxed out and every time I increase by 5, I usually fail on the last rep of the last set the first for the first session I try it.
Is there a good way to figure it out from this?
I'm switching to 5/3/1 after I get back in town from a week vacation. How do I calculate my 1rm if I don't actually want to try a 1 rm?
Currently I'm doing 3x5 and on all my lifts, I'm pretty maxed out and every time I increase by 5, I usually fail on the last rep of the last set the first for the first session I try it.
Is there a good way to figure it out from this?
Awesome thanks, I have the book but haven't been able to read it yet. I only read some stuff on sites and I didn't figure it would even be in there.
FallingEdge
Member
Did bench for the first time since February, just to get a feel of where I am at. 4 reps @ 245. Not bad but not impressive either. Currently weigh 217 and while I have lost fat, I lost a little bit of strength as well. However, I am getting comments that I am bigger now than at the beginning of the year.
Oh well, comes with the territory. As long as I keep it at a minimum, it is all good.
Oh well, comes with the territory. As long as I keep it at a minimum, it is all good.
Go_Ly_Dow
Member
Questions for people gaining and increasing food intake.
1.How many times do you guys go to the toilet on a daily basis
2.Do you guys get frequent stomach aches and pains?
I'm asking because I've been going to the toilet 3-4 times daily for over a month now and do worry a bit about it sometimes.
1.How many times do you guys go to the toilet on a daily basis
2.Do you guys get frequent stomach aches and pains?
I'm asking because I've been going to the toilet 3-4 times daily for over a month now and do worry a bit about it sometimes.
Questions for people gaining and increasing food intake.
1.How many times do you guys go to the toilet on a daily basis
2.Do you guys get frequent stomach aches and pains?
I'm asking because I've been going to the toilet 3-4 times daily for over a month now and do worry a bit about it sometimes.
I probably crack the porcelain 4 or 5 times a week and I eat a lot. No stomach aches. 4 times a day for a month sounds like something is wrong to me.
4 or 5 times a week is about the same for me too.
Go_Ly_Dow
Member
Yeah, I'm going to the doctors about it on Monday just to see what his opinion is. Will be a pretty embarrassing topic, but oh well.
Some days it's only 2-3 times daily, but it's not unusual for me to go 3-4 times daily.
Do you drink way more milk than you ever have done? Like an instantaneous switch to a diet high in things like milk, without a gradual increase? Cos that might have affected you if so.
ZackieChan
Member
Maybe it's time to stop trying to do both?
Go_Ly_Dow
Member
Nothing too strange.
A lot of chicken, carbs, milk, fruit juice, oats and eggs. Maybe not enough fresh fruit and Veg at the moment but it's something I'm working on.
Not really. There's been a slight increase from when I wasn't trying to gain and that only comes in the form of 1-2 protein shakes I take daily.
The thing that other people find unpleasant!
crap
Yeah, I assumed as much. Just was making sure. I would ballpark that activity just a shade below daily. No stomach pains, though.
I agree with the rest and endorse your decision; see a doctor.
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