Meh. You just have to know your limits. If I'm doing a rep and I know I won't have enough gas to do another, I simply rack the weights. Never had an issue. Some bench press benches also have stopper bars (not sure if that's how they are called) for extra protection.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Meh. You just have to know your limits. If I'm doing a rep and I know I won't have enough gas to do another, I simply rack the weights. Never had an issue. Some bench press benches also have stopper bars (not sure if that's how they are called) for extra protection.
Bam Bam Baklava
Member
I would do more leg work but I don't want to bulk my legs to the point where I can't fit into my slim fit jeans.
Brolic Gaoler
formerly Alienshogun
Squats and pullups. Why?
Because I'm right.
I know it's rude, but I loled at this.
lol @ this post
Having "plenty left" means you aren't squatting the weight you should be. Leg press should definitely come later.
Bam Bam Baklava
Member
Hey I thought it was funny too.
Silphonica
Banned
My friend has just joined the gym and is asking me for advice, he's overweight and wants to lose weight and gain muscle. The only thing I know is from my own experience, gaining weight as a skinny guy. I cant think of sound advice to give him other than, calorie deficit cardio and start weight training later when he's shed the pounds.
I know there is better advice that gets him started on his weight training goals earlier, what should I direct him on?
I know there is better advice that gets him started on his weight training goals earlier, what should I direct him on?
If you say so. Squats have been my primary exercise for a very very long time. Variation in sets is good for growth.
Silphonica
Banned
So go on a calorie deficit, getting the required protein and carbs and cutting back on the fat only, or cut back on some carbs as well?
Do carb cycling. Eat carbs on days you lift, preferably after lifting, and don't eat carbs on days you do lift. Or just don't eat carbs. Carb cycling might be better for getting stronger while cutting.
Eat carbs on days you lift and don't eat carbs on days you lift?
Yeah, carbs will replenish glycogen stores which will help muscles recover better after working out. Eating carbs only after working out is called carb backloading.
http://www.carbbackloading.com/
I can't wear slim fit jeans because the size of my quads, but I don't want to anyways. I'm fine with straight fit.
I'm looking to cut some fat before really pursuing a bulking strategy, any advice? Currently I'm 5'10'', about 190 lbs. I'm still in my newb gainz period. As I said earlier, I'm at the point where losing my double-chin would be more beneficial than a slightly larger musculature.
I was thinking something like HIIT and body weight exercises 3-4x a week, weight training 2x a week to maintain current strength levels, cutting out all sugar, all alcohol, and nearly all carbs, and eating 6 small meals a day with vegetables and lots of lean protein like chicken breasts. How does that sound?
I was thinking something like HIIT and body weight exercises 3-4x a week, weight training 2x a week to maintain current strength levels, cutting out all sugar, all alcohol, and nearly all carbs, and eating 6 small meals a day with vegetables and lots of lean protein like chicken breasts. How does that sound?
consume less calories than you burn. that's how you lose fat.
Anything one would need to know in order to keep their as much of their gains as possible during a cut?
Thanks bro, that idea had never occurred to me. Why didn't I realize that cutting was so simple, and that there is no risk at all of a caloric deficit leading to muscle loss if someone doesn't eat and exercise right?
Poindexter
Member
lift heavy (5 rep max per set or so) and consume ample amounts of protein. Try to get at least .6 grams of protein per lb of body weight.
Poindexter
Member
6 small meals a day is unnecessary. Eat your calories however you want. Timing is mostly irrelevant unless you are fasting.
refer to my post above about maintaining muscle mass.
Cool, thanks.
you're in noob gains mode and you're worrying about macros and all sorts of shit. you also said you want to do a serious bulk soon. if you slim down right now and get down to 9% bf, you won't be able to keep that as soon as you start hitting the weights heavy and eating at a surplus. just eat clean and keep lifting weights. you're going to lose body fat and change your body composition no matter what you do right now, take advantage of this time while you've got it.
Bam Bam Baklava
Member
He's right. In the beginning you can lose fat and gain muscle because your body is so new to it all. Bulk/cuts are for people who are beyond all that.
Just going to hop in to 3rd this. You aren't in a place yet where you need to focus on anything beyond eating better and lifting heavy shit.
Domino Theory
Crystal Dynamics
Uggghhh only 3 more weeks of bulking, then it's cutting time.
Do a bulk/cut split similar to LG's recomp?
captmorgan
Banned
I fucking did it!! its taken me months but I finally benched 305 pounds! one solid rep and half of a really shitty oh my god I think I`m going to drop this on my neck rep.
One goal down, quick question what do you think the likely hood of benching twice my weight is? I`m currently at 185-190 fluctuates week to week. Realistic or should I start to concentrate more on other lifts?
One goal down, quick question what do you think the likely hood of benching twice my weight is? I`m currently at 185-190 fluctuates week to week. Realistic or should I start to concentrate more on other lifts?
Brolic Gaoler
formerly Alienshogun
It gets old fast. You're better off just keeping what ever you're tracking at the gym with you.
Hm. Okay. Should I do cardio? I hate running but I enjoy swimming (I'm swimming for my school).
Bam Bam Baklava
Member
I wouldn't.
I disagree completely. Fitocracy gives me that extra little nudge to keep going, and feeds the same addictive sensors that MMOs and such do, but with regard to a much more positive activity. Couldn't recommend it more.
Yes do more swiming, save your knees.
Welp, I have decided in my head to finally stop being lazy and lose weight.
I'm 189cm/6'2 1/2. I weight around 270 pounds/125kg.
I'll be doing cardio to start off. I have lost quite a bit of weight recently by cutting soda/junk food and eating less and smaller portions + walking.
I assume weights are not the thing to start off with, until I lose considerable weight...?
Signing up tomorrow at my local gym, commitment to this has been my hardest task/hill to overcome, but I'm 24 and my anger over my laziness is fueling my passion to get in shape.
I'm 189cm/6'2 1/2. I weight around 270 pounds/125kg.
I'll be doing cardio to start off. I have lost quite a bit of weight recently by cutting soda/junk food and eating less and smaller portions + walking.
I assume weights are not the thing to start off with, until I lose considerable weight...?
Signing up tomorrow at my local gym, commitment to this has been my hardest task/hill to overcome, but I'm 24 and my anger over my laziness is fueling my passion to get in shape.
HarryHengst
Member
Start with weights immediately. It will help form your body while you are also losing weight. It makes no sense to turn from a fat person into a skinnyfat person.
FallingEdge
Member
oh god, weather killed all motivation to go to the gym this weekend. Start it up again tomorrow.
Let's gooooooooooooooooooooo
Let's gooooooooooooooooooooo
I never go on the weekend. It would probably feel so weird being there.
Usually I just go Mon-Tues, Thurs-Fri. Maybe I'll go all 5 days if I'm feeling good.
Bam Bam Baklava
Member
Yeah I made this mistake and I made it down to 186 from like 220 doing exclusively cardio. I looked the worst kind of skinnyfat possible. I'm now at around 205 and look thousands of times better than 187. My body fat percentage and waist size is down and I have more muscle. The weight itself doesn't matter, it's all composition, and weight training is critical. For reference I'm 6'3".
FallingEdge
Member
I usually just go on Saturdays but work fucked with my schedule and I had to work through lunch. Then the weather and various other plans caused me to push the days out even further. Oh well. I will just go today and tomorrow. Wed off then Thur and Fri.
Question for those on 5/3/1 that still do a split afterwards...
I've been doing 5/3/1 for 9 cycles. After 5/3/1 I move to a BB style split so my leg day looks like this:
5/3/1 squats. I usually add 2 more sets at like 70-75% after.
Leg press 4 sets
Standing 1 leg hamstring curls 3 sets
seated or lying hamstring curl 3 sets
leg extension 3 or 4 sets
seated calf raise 3 sets
standing calf raise 3 sets
My other days are similar so on deadlift days I do Tbar rows, pull ups, lat pulldowns, etc.
I'm thinking it might be better to do like 5/3/1 squats then the Back split stuff and then on the deadlift days do the leg split stuff.
See any problem or negatives to that?
I've been doing 5/3/1 for 9 cycles. After 5/3/1 I move to a BB style split so my leg day looks like this:
5/3/1 squats. I usually add 2 more sets at like 70-75% after.
Leg press 4 sets
Standing 1 leg hamstring curls 3 sets
seated or lying hamstring curl 3 sets
leg extension 3 or 4 sets
seated calf raise 3 sets
standing calf raise 3 sets
My other days are similar so on deadlift days I do Tbar rows, pull ups, lat pulldowns, etc.
I'm thinking it might be better to do like 5/3/1 squats then the Back split stuff and then on the deadlift days do the leg split stuff.
See any problem or negatives to that?
Wendler's flair for the dramatic isn't my style, but his overall message is sound: shit ain't that serious. Train hard, get protein, and rest.
Agreed. He's not wrong but I just don't like that type of motivation. Does nothing for me.
Had to order some more fractional plates. Pair of 0,25kg plates this time. Already have two pairs of 0,5kg plates.
Necessary since my GF needs them for her 5/3/1 schedule. Dropped the monthly increments from 10lbs to 5lbs and from 5lbs to 2,5lbs since she can't handle the original increments (they are designed more for men anyway..)
Also had to adjust my Excel sheet that calculates each of the programs cycles. Previously I had it round up to nearest 2,5kg but now it rounds up to nearest 1,5kg which is necessary for her.
Necessary since my GF needs them for her 5/3/1 schedule. Dropped the monthly increments from 10lbs to 5lbs and from 5lbs to 2,5lbs since she can't handle the original increments (they are designed more for men anyway..)
Also had to adjust my Excel sheet that calculates each of the programs cycles. Previously I had it round up to nearest 2,5kg but now it rounds up to nearest 1,5kg which is necessary for her.
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