That's what I've been following the last year and some.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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That's what I've been following the last year and some.
It's not the volume that's stupid, Texas Method has you doing some high volume on certain days to get you prepped to bump up your 5RM. It's the split.
We know that his 1RM isn't 225. We know, that going into the gym without a plan is a bad idea. So, what's the purpose for this set up? If it's for gaining strength, it's poor. If it's for leg definition, it's poor. If it's for muscular endurance, it's okay but could be much better.
Even if his goal is to only beat you at fitocracy, they've changed the variables so that you can't do a shit ton of low weight volume and get your maximum amount of points, in other words there comes a point where doing a X reps and Y weight won't being one rep at Z weight.
He should think about recovery, his reason for going to the gym, and proper planning. Shit, if all he wants to do is beat you there's much more efficient ways to go about it.
@cryptic While IF can be use for many purposes, if your goal is to increase your strength numbers in the easiest way you need a caloric excess. If you're not eating for 17 hours a day, I'm pretty sure that the time you're breaking your fast you're not consuming enough calories in order to gain strength besides specifically training your CNS, which is pretty advanced programming. A five hour eating window may need to be tweaked if your concern in an increase in numbers. Not to be rude, but if your 1RM is 225, you're not strong enough, IMO, to start really working on a program designed around that.
(Side Note, not sure what your programming is. 5/3/1 could work, but you still need to check your diet.)
If you're leaning forward on your squats, make sure you mentally tell yourself "Core tight, chest up." When you do low bar, you'll be more forward than you would with high bar, but you should never have to good morning the bar back uo.
maximum360
Member
Squats tend to be murder on my legs most days but I think my body is adapting because I'm not as sore these days. I'm still maxing out at 5 reps total (on a good day) so I know it's not because the weights are too light.
maximum360
Member
That's why I'm always cautious. I have my own equipment and do squats and bench presses on my own at home. I never every play around with going to failure.
triplestation
Member
CARDIO QUESTION
I don't like to jog because I live in a pretty urban area and it's a damn drag to dodge people and have them listen to your huffing and puffing. So the best I can really do is walk.
What can I do to get cardio in besides walking? I just ordered a manual treadmill and I thought it was a good idea since it's got a permanent uphill incline and I can huff and puff on that in the privacy of my own home. I'm just looking for more convenient ideas.
I don't like to jog because I live in a pretty urban area and it's a damn drag to dodge people and have them listen to your huffing and puffing. So the best I can really do is walk.
What can I do to get cardio in besides walking? I just ordered a manual treadmill and I thought it was a good idea since it's got a permanent uphill incline and I can huff and puff on that in the privacy of my own home. I'm just looking for more convenient ideas.
What do you guys think is "too much" protein, and I don't mean a level where I'm wasting money on it, that's fine, I mean an unhealthy amount.
This week while at camp I've been far more active than usual: long bike rides, hiking, rowing, running, etc. I've been eating a lot more, but it's been a lot of the same protein rich foods I usually eat, just more of them. I noticed I'm hitting 240-280 grams of protein. I'm only 5'9ish, 170lbs, so that seems high, but so long as it isn't unhealthy, I'll roll with it. Otherwise I'll have to revamp the diet this week. Thoughts?
This week while at camp I've been far more active than usual: long bike rides, hiking, rowing, running, etc. I've been eating a lot more, but it's been a lot of the same protein rich foods I usually eat, just more of them. I noticed I'm hitting 240-280 grams of protein. I'm only 5'9ish, 170lbs, so that seems high, but so long as it isn't unhealthy, I'll roll with it. Otherwise I'll have to revamp the diet this week. Thoughts?
yankeeforever2
Member
no andriod for fitocracy its seems, guess I will wait.
entremet
Member
Activity levels is important here, so I wouldn't worry about especially if you don't any outstanding kidney issues or only have one kidney.
Khalifa Jayy
Banned
Damn wtf are you eating to get so much protein?!
MrToughPants
Brian Burke punched my mom
FS + RDLs is fucking brutal...
If you're outputting a lot of resistance training, you should be good to go. While some excess protein is stored as lipids, the majority of it will be used for muscle building/reconstruction and shit back out. Just make sure you're training properly and consuming enough fluids.
Yeah, but I'm not doing any real resistance training this week. That and my kidneys already are a bit taxed thanks to diabetes.
Lots of chicken, pork, a protein bar, bacon, greek yogurt, etc puts me at that level.
I guess I'll try and get it lower while I'm not doing any weight training especially. I hate to increase my carbs though. Already higher than I like.
Was reading the 1st page with the Beginner's routine. Monday calls for pullups...I'm totally a beginner to this...what if I can't even complete one? what do i do then?
edit: also, how would you go about figuring out the starting weight you should be lifting? I'm guessing it should be something that you can finish all your reps/sets but only JUST.
edit: also, how would you go about figuring out the starting weight you should be lifting? I'm guessing it should be something that you can finish all your reps/sets but only JUST.
Mike Works
Member
Hey guys, my girlfriend and I started this random jogging program I found online back in June. Here's the chart:
(click for big)
Thanks for the help.
(click for big)
We're on Week 7 now and things are going smoothly, but I'm wondering what we should do when we finish. Any suggestions? We're still definitely amateur runners/joggers, but I definitely want to keep it up next month.
Thanks for the help.
lawlohwhat
Banned
I'm about 3 weeks into starting strength and while doing squats on sunday a young dude came up to me and said I was liable to injure myself with my form. He said that pointing my toes out 30 degrees and lifting with a straight back could blow out my knees, and he proceeded to show me his form. I noticed that his feet were placed straight and narrow and that he used a thumb-grip on the bar with a huge 'butt wink', as rippitoe calls it. All three of those things are specifically addressed in SS, so I was pretty skeptical.
I was polite with him but suggested that he check out the starting strength wiki for more information. Was he thinking of a different type of squat, or was he just wrong?
I was polite with him but suggested that he check out the starting strength wiki for more information. Was he thinking of a different type of squat, or was he just wrong?
He's an idiot. He's going to fuck his knees. Only way to fuck your knees squatting is by not going below parallel. Same with leg press. Let that shit go deep and you're fine.
lawlohwhat
Banned
manipulate
Member
fredrancour
Member
I don't see anything in the quote box. Is that just me? I have some knowledge about jogging/running even though I haven't been in shape in that sense since high school. College has been about bball, weights, and random sports so far.
Personally I have my last meal at about 7:30pm (dinner). I then have my first meal about 12-13 hours later (protein shake + weetabrits + slice of bread w/peanut butter). I exercise about ninety minutes later.
Is this acceptable?
That's exactly what I did yesterday minus the bike and treadmill
Type 1, correct?
In that case, if you have a really good perception on your blood sugar, you should still be okay. I'd do some interval training, just to keep active as you're eating as if you are and you'll want to keep consistent metabolically speaking (depleted glycogen reserves in the muscles, liver, etc). You may want to cut back a bit, but to be completely honest the line between too much protein and just fine is so individual you'd have to work with a dietitian (which, considering your fitness goals might behoove you to begin with).
Here's the rub, data suggests that people with reduced kidney function can see an increase in kidney decline with a high protein diet, however there's not a lot of data showing that people with good kidney's will have a problem. What you have to consider is how bad are your kidneys. Again, that's way out of my profession in terms of a dietary prescription, but you've trained with this diet long enough to know your limits. I truly wish I could help more, but this is one of the questions at my job where we send the client to a referral.
He's not a complete idiot, just kind of one.
I read in a jornal not to long back about the debate between going deeper than parallel at the top of the thigh (which is minimum, not the bottom of the ham) and not. Basically, going way deep gets ya...
+Zero additional activation of ACL and MCL leading to an increase in range of motion with no injury
+Additional work on the hip ab/aductors
+Additional Glute/Ham stimulation
However...
-No additional quad stimulation
-Additional stress on the patella femoral joint
-Risk of injury to hip joint if weight is too high/flexibility isn't focused on due to stress on the joint at the bottom
To be honest, for most people it's not a big deal (espically in the west where we sit at 90 degree angles and we don't squat).
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
I'd cut the cardio and add in one more lower/ upper workout like hacks and seated calves. I split my leg workouts up like that too.
You know this is something where I've always just trusted the "protein bad for kidneys" without looking into it further, and a few hours reading definitely leads me to exactly what you said: it only hurts already damaged kidneys; considering how well I take care of myself, I'm fairly certain I don't fall into that group.
My issue is finding a a dietician is how unique my situation seems: I'm not just a diabetic looking for guidance, I'm also a fitness buff trying to steadily increase lifts and build muscle/train conditioning. The diabetes specialists I've met know nothing about training, and the diet specialists I've met with don't seem to know enough about diabetes.
Something I'll look much further into though. Thank you!
Escape Goat
Member
Into people's area?
I didn't see if it did, but I'm counting them as singles.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Some serious nerds at the gym right now.. I like cutting into their areas and messing with them. This one dude went to change his dumbbells and I jumped on his decline lol.
Wait..
Wait..
Brolic Gaoler
formerly Alienshogun
Sorry, I'm on vacation so postin from a phone makes this a pain in the ass, the other guys got you covered though.
I always drape a towel over the bench so there's no possible confusion.
http://www.youtube.com/watch?v=2ME8gEN54Ao&feature=youtube_gdata_player
Watch all the parts on YouTube. Sorry don't have time to post them all. About to quick make lunch then go to work.
Find some grass area and start sprinting.
Don't be the text guy at the gym
If I can fit it into my rest in between sets too bad. =P
Besides, no one really works out at my gym in the morning except for old people and the occasional person that flames out after a week.
Just busting your balls.
Can somebody give me some advice on how I can my major lifts in with mt triathlon training? I need to run 4 days a week, swim 3 days, and bike 2. I have been running at 530am and swimming during lunch. Trying to get the lifting has been hard. I like 5/3/1 or SS.
Nothing yet, but you can access the mobile version on your browser, which is what I'm doing until I get the new iPhone next month. It's passable for now.
Anybody have any good suggestions for a good post workout supplement?
I've been taking SuperpumpMax pre workout for a while now and I really like the energy levels I get during my routine.
Right now I have a protein shake / bar and a banana right after the workout and then usually a meal within 2 hours of completing the workout.
Anything good I can take post workout on top of what I'm eating now or replace?
Thanks
I've been taking SuperpumpMax pre workout for a while now and I really like the energy levels I get during my routine.
Right now I have a protein shake / bar and a banana right after the workout and then usually a meal within 2 hours of completing the workout.
Anything good I can take post workout on top of what I'm eating now or replace?
Thanks
So, I've decided to give Lyle Mcdonald's Ultimate Diet 2 a go at the end of this month. I might be moving to Bali in 6-8 weeks and I'd like to drop some fat before I head out there. Does anyone who has done the diet have any tips that could help out? Also, any recommended supplements to pick up apart from the ones Lyle mentions in the book? Thanks.
I'd lose the preworkout crap and continue what you're doing after, as that's solid.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Man, hiking is such a terrific workout. Did an 8-hour, 13-mile hike with a couple friends, and it kicked my ass. Best part was running at near full speed through the woods across the dirt and rocks. You're so focused on not fucking up and rolling your ankles that you don't even think about feeling tired, so you cover a mile in what feels like seconds. Very thrilling.
And the views are so worth it. Seriously, I can't recommend working out outdoors enough. It really is one of the greatest feelings ever.
And that dip in the cool mountain lake afterwards. OH GOD
And the views are so worth it. Seriously, I can't recommend working out outdoors enough. It really is one of the greatest feelings ever.
And that dip in the cool mountain lake afterwards. OH GOD
I was at the gym yesterday, and I saw three young(er) guys doing the following bicep workout using a bicep curl machine that uses plates:
As one guy was curling and hit a certain number of reps, one of the spotters would take off a plate, and keep going until it was down to just one plate. At one point the spotter made sure to help out so that the guy curling would hit the number of reps.
So, ugh, yeah. Not sure what to think of that workout.
As one guy was curling and hit a certain number of reps, one of the spotters would take off a plate, and keep going until it was down to just one plate. At one point the spotter made sure to help out so that the guy curling would hit the number of reps.
So, ugh, yeah. Not sure what to think of that workout.
Man, hiking is such a terrific workout. Did an 8-hour, 13-mile hike with a couple friends, and it kicked my ass. Best part was running at near full speed through the woods across the dirt and rocks. You're so focused on not fucking up and rolling your ankles that you don't even think about feeling tired, so you cover a mile in what feels like seconds. Very thrilling.
And the views are so worth it. Seriously, I can't recommend working out outdoors enough. It really is one of the greatest feelings ever.
And that dip in the cool mountain lake afterwards. OH GOD
Jon Hamm, is that you?
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