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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Of course it does, the longer the breaks between the sets the more you recover and the less effective it will be.
manipulate
Member
Why?
In his example we are talking about up to hours between each set. I'm not saying the shortest break possible is best, that really depends on your goals (rule of thumb is breaks of around 1 min when training for hypertrophy, 2-3 minute breaks for heavy strength training), but when talking about even longer breaks it defeats the purpose of training sets in the first place. A set builds upon the one before.
For me it's the difference in sugar (comparing unsweetened to skim).
Would it be worth checking these out? Or wait until I'm further along with my training?
HarryHengst
Member
You should also train the rest of your body.
Ya. It's replaced my Evernote workout log. It's a really well designed app.
FallingEdge
Member
I would check them out as it has been a great assistance on my training. They work and there has been tons of research backing it up but of course, do your own googling and find out if they would be for you.
So I would take them, along with creatine and whey, pre workout?
Get the unsweetened w coconut one. Mixes awesome w whey
FallingEdge
Member
Beta Alanine can work as a preworkout supplement. I will say that it takes a little bit of getting used to as your body will start to "tingle" and it will feel like you are on pins and needles. You take 2-3 doses throughout the day. The idea behind Beta Alanine is that you will be able to do more reps, longer. Think of it as a compliment to creatine.
For citrulline malate, I like to take 2 doses on WO days, one on off days. Citrulline malate will help improve muscle endurance, recovery, and just giving you an overall pump. Taking it with beta alanine will really give your body a boost.
Again, I would do your own research on this and make your choice from there. I was suggested to take these from a few BB friends and I think it is great.
Interesting. So is the Beta sort of like that jack3d or 1rm stuff?
I'm definitely gonna read up on them tonight.
Castor Krieg
Banned
Ok, this is stupid question but: anyone stopped growing and then started again? I read how Vitamin K and calcium-rich foods can provide building material for bone growth, however does anyone know if it is still a possibility past your mid 20s, etc.?
Squatted last night for first time in months.
Weight/Reps/Sets
Squat
185x5x2
155x5x1
Press
95x5x3
I have had bad sciattica pain emanating from my disk on left side. Pain goes down the hip and seems to affect my range of motion. I had a hard time keeping the weight balanced last night. There was a point where the weight tilted to my right side pretty bad and the plates started to slide.
My lift side from hip down just doesn't want to move properly. It's like my motor unit recruitment is compromised. I guess the disc is pinching a nerve and the muscles don't fire like they should. The weight didn't really feel that heavy though. I probably could have squatted at least 15 more pounds.
I dropped weight on the last set because my last rep of 185 on set 2 didn't feel great. My back actually feels a little bit better today. I am going to train through it and see if regular squatting starts to help.
My back hurts whether I train or not so hey, I might as well try and train right?
Weight/Reps/Sets
Squat
185x5x2
155x5x1
Press
95x5x3
I have had bad sciattica pain emanating from my disk on left side. Pain goes down the hip and seems to affect my range of motion. I had a hard time keeping the weight balanced last night. There was a point where the weight tilted to my right side pretty bad and the plates started to slide.
My lift side from hip down just doesn't want to move properly. It's like my motor unit recruitment is compromised. I guess the disc is pinching a nerve and the muscles don't fire like they should. The weight didn't really feel that heavy though. I probably could have squatted at least 15 more pounds.
I dropped weight on the last set because my last rep of 185 on set 2 didn't feel great. My back actually feels a little bit better today. I am going to train through it and see if regular squatting starts to help.
My back hurts whether I train or not so hey, I might as well try and train right?
FallingEdge
Member
It is and it isn't. It can be used as a pre-workout as it does give your body a boost. But you load up on it and after several weeks, your reserves are "maxed", similar to creatine. This will allow you to lift longer and will help you with reps 8-12 as opposed to creatine, which is more for lower reps.
I know it sounds very bro-sciencey but do read up. Lots of actual science backing it up.
Well, you can thicken up so you'll seem like a bigger person, and being fit tends to improve posture and appearance, giving you the perception of being taller and with more presence; as far as actually increasing bone length it probably won't happen past your mid 20s as the epiphyseal plates have closed.
Castor Krieg
Banned
Thanks for the answer.
Cool I will. Mind shooting me a PM of where you buy the stuff? What brand you recommend.
HisshouBuraiKen
Member
Regular icing and prescription anti-inflammatories have my shoulder feeling much better. Time to get back to work for reals!
Results from 5/3/1 BBB challenge:
Squat - 350 x 1 (Actual 1RM test)
Deadlift - 325 x 2
Press - 145 x 3
Bench - 215 x 4
+1 inch to arms, 15" cold flexed.
Now it's cut time: Saturday begins keto diet again and I'm doing the 5/3/1 Triumvirate as follows:
Squats, Leg Curls, Split Squats
Press, Dips, Chins, Shrugs
Deadlifts, Good Mornings, Hanging Leg Raises
Bench, DB Rows, Incline DB Press, Curls, Pressdowns
The upper body days aren't exactly "triumvirates" but I wanna try and maintain my spindly arms and small traps while I'm cutting. Goal is to go from 195-->175 (the opposite of this last bulk) and lose as little strength as possible in about 2 months.
Oh and I bought this, image is link:
and it arrived last night. Vertebrae were crunching and cracking, tissue was massaged deeply. It was glorious.
Results from 5/3/1 BBB challenge:
Squat - 350 x 1 (Actual 1RM test)
Deadlift - 325 x 2
Press - 145 x 3
Bench - 215 x 4
+1 inch to arms, 15" cold flexed.
Now it's cut time: Saturday begins keto diet again and I'm doing the 5/3/1 Triumvirate as follows:
Squats, Leg Curls, Split Squats
Press, Dips, Chins, Shrugs
Deadlifts, Good Mornings, Hanging Leg Raises
Bench, DB Rows, Incline DB Press, Curls, Pressdowns
The upper body days aren't exactly "triumvirates" but I wanna try and maintain my spindly arms and small traps while I'm cutting. Goal is to go from 195-->175 (the opposite of this last bulk) and lose as little strength as possible in about 2 months.
Oh and I bought this, image is link:
and it arrived last night. Vertebrae were crunching and cracking, tissue was massaged deeply. It was glorious.
FallingEdge
Member
Good ish. How much bf are you at now?
I need to find out how much body fat I really have. I will ask one of the trainers today to see if I can get a quick test. I really don't want to go below 225 with 230 being the ideal weight (for now....)
kevo_huevo
Member
i've had a pretty bad injury to my SI joint for a long time now, which makes it nearly impossible to squat or deadlift heavy weights. i tried sumo deadlifts, but my body wasn't having any of that. i like to train on a push/pull split; what exercises could you guys recommend to help replace what im missing with heavy squats/dls? im open to anything, but i know nothing is truly going to replace those two lifts.
HisshouBuraiKen
Member
Haha, yeah I know my bench lags a lot, and I get paranoid about deadlifts because my brother had a hernia recently so I'm probably overly cautious.
If I had to guess probably about 20% BF, about 18% of which is around my gut. One of the reasons I never post any pics
I dunno how advanced your gym is but you'll probably just get a handheld BIA test and we all know those aren't accurate. From all the studies I've seen it's pretty much underwater weighing or nothing. Although if you use calipers you can at least see if you're gaining or losing fat.
Hot damn... I have school and stuff. I don't have the time for that.
I've just been using the dumbbells and EZ bar we have at home.
Regular icing and prescription anti-inflammatories have my shoulder feeling much better. Time to get back to work for reals!
Results from 5/3/1 BBB challenge:
Squat - 350 x 1 (Actual 1RM test)
Deadlift - 325 x 2
Press - 145 x 3
Bench - 215 x 4
+1 inch to arms, 15" cold flexed.
Now it's cut time: Saturday begins keto diet again and I'm doing the 5/3/1 Triumvirate as follows:
Squats, Leg Curls, Split Squats
Press, Dips, Chins, Shrugs
Deadlifts, Good Mornings, Hanging Leg Raises
Bench, DB Rows, Incline DB Press, Curls, Pressdowns
The upper body days aren't exactly "triumvirates" but I wanna try and maintain my spindly arms and small traps while I'm cutting. Goal is to go from 195-->175 (the opposite of this last bulk) and lose as little strength as possible in about 2 months.
Oh and I bought this, image is link:
and it arrived last night. Vertebrae were crunching and cracking, tissue was massaged deeply. It was glorious.
I've been interested in getting a foam roller, but how in the fuck can they justify selling a foam tube for $40
I did that when I was on a bulk. Super easy way to add mass.
Poindexter
Member
Anyone here doing carb backloading? Can you share your experienced with me if you are?
I've never done phases before but I think it's time to get get a bit more serious and start doing that. Figure I'll start with a two month bulking phase.
Increased my protein intake and have greatly improved in increasing weights, big shocker I know. Today I hit the 200lb mark on squating. Pretty proud and I did it comfortably.
Overall today...
Squat 200x5x5
Barbell rows 110x5x5 hardest thing
Bench 155x5x5
Tomorrow going for 195x5x1 deadlift. Been behind on deadlift but hopefully I can catch up.
Overall today...
Squat 200x5x5
Barbell rows 110x5x5 hardest thing
Bench 155x5x5
Tomorrow going for 195x5x1 deadlift. Been behind on deadlift but hopefully I can catch up.
FallingEdge
Member
I want to be a man and really try to gain another 5+ pounds in the next 2 months. Did you just crack like 2 eggs raw per shake and that's it?
TheDarkStark
Member
You guys crack the shell? Pfffft wusses. You really want to be a man you swallow that shit whole!
Yeah. I think raw eggs add a really nice, creamy texture to the shake. My favorite is whole milk + protein + 2 raw eggs + banana + table spoon of peanut butter.
HisshouBuraiKen
Member
Hah! Hit 225 tonight benching. I feel like I finally graduated from the kiddy table.
So, anyone happen to be going to the LA Fitness Expo this weekend?
http://www.thefitexpo.com/la.asp
I feel like I have no business attending such a thing, but it'd be cool to see how short the pros are, try to talk to Hidetada Yamagishi in my broken-ass Japanese, and pick up a ton of free supplements at the same time.
http://www.thefitexpo.com/la.asp
I feel like I have no business attending such a thing, but it'd be cool to see how short the pros are, try to talk to Hidetada Yamagishi in my broken-ass Japanese, and pick up a ton of free supplements at the same time.
Hey guys, so I'm sorta new to this sort of thing, so I've got a question. How long would you recommend a workout session be? I'm not completely new to going to the gym, but recently I have started a routine for the first time.
So I end up usually working out for a half hour. Run for about 10-15 minutes, and then do various arm/leg workout machines. I do 3 sets of 8 reps on each machine, but there's only a few machines, so by the time I've done everything it's about a half hour.
So I end up usually working out for a half hour. Run for about 10-15 minutes, and then do various arm/leg workout machines. I do 3 sets of 8 reps on each machine, but there's only a few machines, so by the time I've done everything it's about a half hour.
I think a full 60 minutes is the best way to go..personally.
I've been eating 4-8 raw eggs a day with my shakes for the past week or so.
My farts are the stuff of legend.
God, I can only imagine. Creatine alone makes mine absolutely oppressive.
And yesterday I accidentally ate an entire box of that Kashi fiber cereal. Has not been a peaceful day in my house where aroma is concerned.
While we're talking about excretory things...
I think all the avocados I was eating were giving me a serious case of acid-butt. Shit would burn coming out. Makes me sad, since I love avocado, but it seems to be clearing up a bit since I dropped it.
Anyone ever had anything like this and know how to deal with it?
I think all the avocados I was eating were giving me a serious case of acid-butt. Shit would burn coming out. Makes me sad, since I love avocado, but it seems to be clearing up a bit since I dropped it.
Anyone ever had anything like this and know how to deal with it?
HarryHengst
Member
It depends on the program for me. 5x5 takes me 60-75 minutes, mostly thanks to squats requiring me to rest 3-4 minutes between sets. I tried 5/3/1 for a month and i was usually done after 45 minutes due to the lesser volume of most sets, thus needing less rest.
How do you accidentally eat a box of cereal?
FallingEdge
Member
sweetvar26
Member
So guys, I have three weeks left for a major day in my life. I need to look trimmed/fit/lose weight however possible.
Need suggestions and this is important.
I was around 300lbs last year, slowly trimmed my way down to 255 at the moment. Since the last two weeks, been hitting the gym around 5 days a week. My diet has been more healthy now like more vegetables, fruits and lots of water with less grains and rice. However, I still am consuming around 1-2 glasses of milk, usually skimmed or around 1%.
What is the best way to do this in the next three weeks, stick with just weights? Or mix a it with cardio on the eliptical?
Or should I just stop the weights and go full cardio for like an hour at the gym?
My workout has been like this...
Day 1: Shoulders and legs
Day 2: Chest and triceps
Day 3: Biceps and back
Day 4: Break, but I do abs.
Day 5: Shoulders, chest and triceps
Day 6: Legs, back and biceps
Day 7: Break, abs.
I think I am over doing it but then again, after Feb 10, my routine will only be around 3 days/week.
Thanks in advance.
EDIT: As for the lifts here are the sets and reps... I do around 3-5 varieties with 3-4 sets and 8-12 reps.
Chest: Bench press, inclined and declined. I usually do that on one of the chest days and I get pretty tired with those as I tend to do 4 sets usually 8-10 reps. The other day I stick with dumbbells with chest press and inclined. When not using the bench, I also add couple more chest like flat chest dumbbell flyes and standing cable flyes.
Shoulders: Seated dumbbell shoulder press/seated bar military press behind the neck. I usually switch these between the days. I also do dumbbell side raise, barbell upright row, shrugs with dumbbells.
Back: T-bar rows, bent over rows, seated rows, One-arm dumbbell row, lat pull downs. I usually do around 3-4 per day. I switch them up with the other ones on the other back day.
Legs: Squats, usually 4-5 sets with 8- reps. I do this twice a week. I use the bench for calves, quads and hams.
Biceps: Standing Barbell Curl, Alternating Dumbbell Curl, The Hammer Curl, Incline Dumbbell Curls, Preacher curls. Do around 3-4 varieties, usually 3-4 sets with 8-10 reps.
Triceps: Seated Triceps Extension, Rope Pushdowns, Lying Barbell Triceps Extensions, One-Dumbbell Triceps Extensions.
I'm not really good with these names. I had to look them up for all this stuff. I tend to switch around a lot, mix it up.
Need suggestions and this is important.
I was around 300lbs last year, slowly trimmed my way down to 255 at the moment. Since the last two weeks, been hitting the gym around 5 days a week. My diet has been more healthy now like more vegetables, fruits and lots of water with less grains and rice. However, I still am consuming around 1-2 glasses of milk, usually skimmed or around 1%.
What is the best way to do this in the next three weeks, stick with just weights? Or mix a it with cardio on the eliptical?
Or should I just stop the weights and go full cardio for like an hour at the gym?
My workout has been like this...
Day 1: Shoulders and legs
Day 2: Chest and triceps
Day 3: Biceps and back
Day 4: Break, but I do abs.
Day 5: Shoulders, chest and triceps
Day 6: Legs, back and biceps
Day 7: Break, abs.
I think I am over doing it but then again, after Feb 10, my routine will only be around 3 days/week.
Thanks in advance.
EDIT: As for the lifts here are the sets and reps... I do around 3-5 varieties with 3-4 sets and 8-12 reps.
Chest: Bench press, inclined and declined. I usually do that on one of the chest days and I get pretty tired with those as I tend to do 4 sets usually 8-10 reps. The other day I stick with dumbbells with chest press and inclined. When not using the bench, I also add couple more chest like flat chest dumbbell flyes and standing cable flyes.
Shoulders: Seated dumbbell shoulder press/seated bar military press behind the neck. I usually switch these between the days. I also do dumbbell side raise, barbell upright row, shrugs with dumbbells.
Back: T-bar rows, bent over rows, seated rows, One-arm dumbbell row, lat pull downs. I usually do around 3-4 per day. I switch them up with the other ones on the other back day.
Legs: Squats, usually 4-5 sets with 8- reps. I do this twice a week. I use the bench for calves, quads and hams.
Biceps: Standing Barbell Curl, Alternating Dumbbell Curl, The Hammer Curl, Incline Dumbbell Curls, Preacher curls. Do around 3-4 varieties, usually 3-4 sets with 8-10 reps.
Triceps: Seated Triceps Extension, Rope Pushdowns, Lying Barbell Triceps Extensions, One-Dumbbell Triceps Extensions.
I'm not really good with these names. I had to look them up for all this stuff. I tend to switch around a lot, mix it up.
sweetvar26
Member
For the new page.
So guys, I have three weeks left for a major day in my life. I need to look trimmed/fit/lose weight however possible.
Need suggestions and this is important.
I was around 300lbs last year, slowly trimmed my way down to 255 at the moment. Since the last two weeks, been hitting the gym around 5 days a week. My diet has been more healthy now like more vegetables, fruits and lots of water with less grains and rice. However, I still am consuming around 1-2 glasses of milk, usually skimmed or around 1%.
What is the best way to do this in the next three weeks, stick with just weights? Or mix a it with cardio on the eliptical?
Or should I just stop the weights and go full cardio for like an hour at the gym?
My workout has been like this...
Day 1: Shoulders and legs
Day 2: Chest and triceps
Day 3: Biceps and back
Day 4: Break, but I do abs.
Day 5: Shoulders, chest and triceps
Day 6: Legs, back and biceps
Day 7: Break, abs.
I think I am over doing it but then again, after Feb 10, my routine will only be around 3 days/week.
Thanks in advance.
EDIT: As for the lifts here are the sets and reps... I do around 3-5 varieties with 3-4 sets and 8-12 reps.
Chest: Bench press, inclined and declined. I usually do that on one of the chest days and I get pretty tired with those as I tend to do 4 sets usually 8-10 reps. The other day I stick with dumbbells with chest press and inclined. When not using the bench, I also add couple more chest like flat chest dumbbell flyes and standing cable flyes.
Shoulders: Seated dumbbell shoulder press/seated bar military press behind the neck. I usually switch these between the days. I also do dumbbell side raise, barbell upright row, shrugs with dumbbells.
Back: T-bar rows, bent over rows, seated rows, One-arm dumbbell row, lat pull downs. I usually do around 3-4 per day. I switch them up with the other ones on the other back day.
Legs: Squats, usually 4-5 sets with 8- reps. I do this twice a week. I use the bench for calves, quads and hams.
Biceps: Standing Barbell Curl, Alternating Dumbbell Curl, The Hammer Curl, Incline Dumbbell Curls, Preacher curls. Do around 3-4 varieties, usually 3-4 sets with 8-10 reps.
Triceps: Seated Triceps Extension, Rope Pushdowns, Lying Barbell Triceps Extensions, One-Dumbbell Triceps Extensions.
I'm not really good with these names. I had to look them up for all this stuff. I tend to switch around a lot, mix it up. I know what exercises does what but I could never figure out the right order. So I just keep switching.
However the good thing is, I can already see my body changing since the last 15 days, I see muscle coming into action as I see more shape everyday. I used to workout like twice a week before that but been hitting a lot since the 2nd of this month.
So guys, I have three weeks left for a major day in my life. I need to look trimmed/fit/lose weight however possible.
Need suggestions and this is important.
I was around 300lbs last year, slowly trimmed my way down to 255 at the moment. Since the last two weeks, been hitting the gym around 5 days a week. My diet has been more healthy now like more vegetables, fruits and lots of water with less grains and rice. However, I still am consuming around 1-2 glasses of milk, usually skimmed or around 1%.
What is the best way to do this in the next three weeks, stick with just weights? Or mix a it with cardio on the eliptical?
Or should I just stop the weights and go full cardio for like an hour at the gym?
My workout has been like this...
Day 1: Shoulders and legs
Day 2: Chest and triceps
Day 3: Biceps and back
Day 4: Break, but I do abs.
Day 5: Shoulders, chest and triceps
Day 6: Legs, back and biceps
Day 7: Break, abs.
I think I am over doing it but then again, after Feb 10, my routine will only be around 3 days/week.
Thanks in advance.
EDIT: As for the lifts here are the sets and reps... I do around 3-5 varieties with 3-4 sets and 8-12 reps.
Chest: Bench press, inclined and declined. I usually do that on one of the chest days and I get pretty tired with those as I tend to do 4 sets usually 8-10 reps. The other day I stick with dumbbells with chest press and inclined. When not using the bench, I also add couple more chest like flat chest dumbbell flyes and standing cable flyes.
Shoulders: Seated dumbbell shoulder press/seated bar military press behind the neck. I usually switch these between the days. I also do dumbbell side raise, barbell upright row, shrugs with dumbbells.
Back: T-bar rows, bent over rows, seated rows, One-arm dumbbell row, lat pull downs. I usually do around 3-4 per day. I switch them up with the other ones on the other back day.
Legs: Squats, usually 4-5 sets with 8- reps. I do this twice a week. I use the bench for calves, quads and hams.
Biceps: Standing Barbell Curl, Alternating Dumbbell Curl, The Hammer Curl, Incline Dumbbell Curls, Preacher curls. Do around 3-4 varieties, usually 3-4 sets with 8-10 reps.
Triceps: Seated Triceps Extension, Rope Pushdowns, Lying Barbell Triceps Extensions, One-Dumbbell Triceps Extensions.
I'm not really good with these names. I had to look them up for all this stuff. I tend to switch around a lot, mix it up. I know what exercises does what but I could never figure out the right order. So I just keep switching.
However the good thing is, I can already see my body changing since the last 15 days, I see muscle coming into action as I see more shape everyday. I used to workout like twice a week before that but been hitting a lot since the 2nd of this month.
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