When progress stalls repeatedly I will change programs, otherwise I only play with my assistance exercises, no reason to mess with what's working.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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When progress stalls repeatedly I will change programs, otherwise I only play with my assistance exercises, no reason to mess with what's working.
A
A More Normal Bird
Unconfirmed Member
Compounds should be the basis of any resistance training program, whether it is being used for size, strength or sports performance. It's just how the body works. As for your other question...
You will frequently hear training advice form "experts" that emphasises just how vitally important it is to change your routine after a randomly determined period of time, be it 3 weeks or 2 months or 37 days or a full lunar cycle. Justifications for this practice will usually go something like this: after the specified period of time has elapsed you body will have adapted to your current routine (which for some reason is a bad thing) so you must switch to an entirely new one in order to 'confuse' your body and force it to start improving again.
If you reduce this nonsense to its basic tenet it is sound: if you do the same thing over and over again you'll go nowhere. However the way to overcome this seemingly insurmountable obstacle to progress is not to replace every exercise you are doing with a suspiciously similar substitute every 18.5 days, but to implement a well made program so that every time you are lifting (excepting deloads) you are in some way exceeding your previous output, by increasing weight used or reps/sets performed or a combination of the two. An intermediate routine like 5/3/1 could maintain progress for someone for years with no change to the core lifts being performed.
I'm not sure if you hearing this myth is what caused you to ask your question, but it's good to explain just in case.
Agreed. Smart programming should take into account the trainees experience and capacity for recovery
As a general rule, the less time the trainee has under the bar, the simpler the program (usually the compound lifts will suffice).
As the trainee progresses and the weights he's lifting start to exceed his capacity for recovery, accessory excercises will be introduced to "fill in the gaps". But they always serve the core lifts. The core lifts will always be the meat and potatoes of any good strength / bodybuilding program.
You need to do preventative maintenance before this stuff starts happening. Do external rotations, facepulls, and cuban rotations at a minumum.
TheDarkStark
Member
Holy shit, 3 cups of uncooked rice is a LOT!
Eating all this is going to be a workout all by itself....
Eating all this is going to be a workout all by itself....
Chittagong
Gold Member
Thoughts on assisted dips and assisted pull/chin ups? I have understood that along with squat, bench and deadlift dips and pull ups are the most effective moves, but I am not man yet to pull this slender 230lbs frame around.
TheDarkStark
Member
Assisted dips and pullups are great. Just make sure you subtract 5-10lbs of assistance every week. And once you get strong enough start adding weight.
I could barely do assisted dips (minus 55lbs) a few months ago, now I do +55lbs in addition to my body weight.
And pullups went from -75lbs, now I can do 10 body weight pullups.
TheDarkStark
Member
I'm weak! I couldn't do it. I only ate about 80% of it
Oh well, still really close to my macros, no biggie.Spiritreaver
Member
That's a lot of rice! I don't even eat that much in a day. 3/4 cup of oats + 2 cups of rice are my main source of carbs. Then I'll have a banana and an apple as well.
Assisted dips/pullups are great, don't feel bad for doing them, it is still the same motion really. I got started on them before I could do them with my bodyweight.
So I never got to take part in the back bonanza we had a couple of days ago. So here's my back (ignore my tris, it was tricep day).
Also despite how fat I look, I am leaning down pretty well. I weighed about 192 today. I should hit 185 at the very least by the end of this cut.
Assisted dips/pullups are great, don't feel bad for doing them, it is still the same motion really. I got started on them before I could do them with my bodyweight.
So I never got to take part in the back bonanza we had a couple of days ago. So here's my back (ignore my tris, it was tricep day).
Also despite how fat I look, I am leaning down pretty well. I weighed about 192 today. I should hit 185 at the very least by the end of this cut.
Looking massive dude! I wish I'll be there someday
On another note my IF cut has begun well. First day yesterday and didn't really had to go hungry. Trained fasted and had two massive plates of food afterwards. Should've split up the last meal into two but whatever. Today is the first real day of eating really little since yesterday was training day. Let's see if I get any hunger pangs
On another note my IF cut has begun well. First day yesterday and didn't really had to go hungry. Trained fasted and had two massive plates of food afterwards. Should've split up the last meal into two but whatever. Today is the first real day of eating really little since yesterday was training day. Let's see if I get any hunger pangs
TheDarkStark
Member
dat vascularity
Oh yeah. Managed to do proper hanging straight leg(-hip) raises today for the first time.
In August/September I didn't manage a single rep so I have been doing hanging leg raises to chest.
I re-attempted this today and I managed to three sets of 5-8 reps (and that was also mostly unfocused attempts as I was still in a bit of wonder).
edit: Gif blocked externally. Original here: http://www.exrx.net/WeightExercises/RectusAbdominis/BWHangingStraightLegHipRaise.html
In August/September I didn't manage a single rep so I have been doing hanging leg raises to chest.
I re-attempted this today and I managed to three sets of 5-8 reps (and that was also mostly unfocused attempts as I was still in a bit of wonder).
edit: Gif blocked externally. Original here: http://www.exrx.net/WeightExercises/RectusAbdominis/BWHangingStraightLegHipRaise.html
TheDarkStark
Member
Darth isn't human....
You're an absolute monster and I mean that in the best way possible.
/jelly
You're an absolute monster and I mean that in the best way possible.
/jelly
cluxdeluxe
Banned
Did my first handstand today:
http://www.youtube.com/watch?v=c4nGeSM0dQo&feature=plcp
took me many months to be able to do one. Too bad I aimed the camera the wrong way.
http://www.youtube.com/watch?v=c4nGeSM0dQo&feature=plcp
took me many months to be able to do one. Too bad I aimed the camera the wrong way.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Congrats, man. I know that feel.
Handstands are an amazing exercise for developing shoulder and tricep strength (but they also work your entire body and core). Eventually, you'll want to move on to handstand push-ups, or pressing up into a handstand on parallel bars, etc. I noticed real definition in my arms and back when I began doing more handstands, so keep at it, brother!
Spiritreaver
Member
Haha thanks guys, I'm waiting for Alienshogun to pop in here and talk down my photo.
I honestly keep looking at the pic and not getting that it's me. Yeah my head is kinda tilted forward so I guess it makes my back look that much bigger, along with the string tank. But still, I don't feel I'm that big.
I haven't even started doing deadlifts seriously until a few months ago. Mostly used machines and DBs for back work (with the exception of my first year of lifting).
Congrats!!
that is one move I definitely want to add to my repertoire, so far I am doing the hanging leg-hip raise 2 sets x 10 , it's hard as my arms arent' that strong but I will keep at it.anyway, THANKS, really, THANK YOU for posting that gif, you have helped me discover a new world of exercises
AND with gifs, I more can I ask for? this is something I've been meaning to ask here, whether you guys think the image we have of ourselves begins to get a bit distorted with time.
for me, It feels like I am looking at three different bodies depending on the situation
.- when I tilt my head down and look at my chest, abs, legs, etc. what I see is the same body I had when I began doing exercises, progress looks minimal...
.- when I come across a mirror, I think "well, there's something there, keep at it"
.- when I take a pic of myself " Holy shit, no way you were like that months ago"
... it's crazy.
am I the only one experiencing that?
AdventureRacing
Member
Corn/tortilla chips for a carb refeed? Yay or nay?
I'm guessing nay since they also have lots of fat etc.. but got to ask
As a rare thing sort of as a cheat meal? Seems ok. I don't think i would want to do it too often though. The again i am a sucker for them
.FallingEdge
Member
Aww yeah. Up around 5 lbs in 4 weeks. Hovering 231/232. Measuring arms and they are 16.25 flexing cold. One negative of this whole thing is my jeans are fucking tight. Like my thighs have exploded in size again and a good portion of my wardrobe is super tight. Bah, such is the lifting life. It is okay though. When the summer comes, rocking them short shorts like a boss.
Really want to put a stronger focus on my back now. Lats. And my chest. Arms. Legs. Traps...... it never ends.
Darth: looking good my man. wide as fuck.
Really want to put a stronger focus on my back now. Lats. And my chest. Arms. Legs. Traps...... it never ends.
Darth: looking good my man. wide as fuck.
diamondstar
Member
Same for me man. It's really hard to judge whether I am "big" or not. I am 6'2" 195-200lbs and pretty lean. Sometimes I will see a picture or a video and I am like "damn I am a pretty big guy". And then I will look in the mirror and be like "damn I need to get bigger".
Best thing I do is compare myself to other guys that I think look pretty big. Then I can gauge about how "big" I look to other people. Or I just need to hurry and get to 220-230 so then I know I am big. It's a mindfuck and I hate it. Now let me go hit the gym again!
Syphon Filter
Member
How come i see some people doing Deadlift two different ways. Some bend their knees and some don't.
ldcommando
Banned
FallingEdge
Member
Just wait till you hit 230. You will still want more.
or stiff legged deadlift
Most likely he is talking about this. It is a good hamstring exercise.
Syphon Filter
Member
i see,thanks.
Brolic Gaoler
formerly Alienshogun
Gonna take next week off from lifting. I'm lifting like shit this week with my distraction (this job interview coming up). Still did 420x8 for deadlift today though.
After that it's time for some reprogramming. Hopefully it's good mood programming and I'll have a good interview. I'll probably be out of this thread until at least next Friday.
We already both know what I'm gonna say. However, there's no disputing you're an impressive physical specimen.
After that it's time for some reprogramming. Hopefully it's good mood programming and I'll have a good interview. I'll probably be out of this thread until at least next Friday.
We already both know what I'm gonna say. However, there's no disputing you're an impressive physical specimen.
jeremy70583
Member
what would you guys recommend for a good cheap overall athletic shoe? I've been doing cardio in pumas, but they are obviously not made for running. Just want something to wear when walking/running or playing tennis. Something under $100 would be preferred.
Spiritreaver
Member
Yeah, when I look down at myself, I don't see anything good. WHen I look in the mirror I see nice things usually, but a lot of stuff I nitpick. Then when I take photos, all i see are horrible things, and I'm convinced that's how the world sees me too.
I guess photos seem more real, as you're filtering what you see in the mirror. So when I do manage to look good in photos, I feel a lot better about myself.
Normally refeeds are just an increase in the amount of what you normally consume for carbs, not a cheat. However depending on how often you do refeeds, you can probably make it a cheat every now and again.Corn/tortilla chips for a carb refeed? Yay or nay?
I'm guessing nay since they also have lots of fat etc.. but got to ask
I have been cheating every week on this cut, yeah EVERY week, and I have been losing fat steadily. Hell I had a whole pizza Saturday night and didn't even bloat much.
Not saying you should cheat every week, it's a bad idea, but if you need to splurge for the sake of sanity, do it. Unless you're on a contest prep diet/program. Go check on some tree bark instead.
4.5 years off an on, most seriously the past 3 years.
Take care of yourself Alienshogun, sounds like a better time than any to take a break. Hope everything works out for you!
And yeah, you don't have to scold me anymore buddy. I already hear you yelling at me every time I look in the mirror!
lolHarryHengst
Member
Get running shoes build for the way you run if you like not ruining your knees.
MrToughPants
Brian Burke punched my mom
Feast your eyes and fantasize.
Calories over 9000.
Calories over 9000.
Are you counting the cat too?
FallingEdge
Member
I don't even know what you are eating.
poutine, I'm assuming.
MrToughPants
Brian Burke punched my mom
It's a meme.
30g (5pc) of curd cheese is 7g protein and 130cal. The fries are 130 per 85g and I cooked a 750g bag.
Probably around 3000 cal with drinks though.
Oh okay, I guess I don't know that one
It's a cool exercise. I noticed that I got some looks while I was doing it.anyway, THANKS, really, THANK YOU for posting that gif, you have helped me discover a new world of exercises
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