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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy

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Noema

Member
I really do understand that. I thought my understanding of fitness was greater than it aparantly is. What's wrong with explaining that to me to in a civilised way? For example, after I posted my proposal, would it have been that much of a pain to explain to me that the routine I posted isn't a proven one and doesn't seem to have a certain logic to it? There are dozens of ways to get me to abandon my prior routine and the one way some of you guys did is very rude and it geniounly hurt my feelings.

And yes, there is something wrong with beeing bluntly told to abondon it. Because what you describe as haphazard now wasn't the describe a couple of posts back. I would like to know why the routine doesn't make sense, not that it just doesn't make sense, period.



I understand that now.

Your routine doesn't make sense because you are a novice. A novice is defined by someone who is so far from their potential that they will literally adapt to anything. Don't take offense to being called a novice, because it isn't meant as an insult.

And the reason your routine doesn't make sense is because you are literally so weak everything but the core lifts is unnecessary. By doing the core lifts and the core lifts only within a linear progression, you are forcing your body to adapt in such a way that all your recovery resources will be devoted to such adaptation. There are no gaps in this program because they will literally exhaust the anatomical spectrum of loaded full body movements and because they will disrupt homeostasis in such a way that everything else will be, at best, a waste of time and, at worst, counterproductive. Further exercises are unnecessary to further disrupt homeostasis because the variable you will be manipulating (weight on the bar), will be enough to keep the stress that will lead to adaptation. This is what we call the 'novice gains' because adaptation occurs so quickly, on a per workout basis, which translates to progress in strength and muscle mass. It is essential that this period be seized in the most intelligent, efficient manner, lest this newbie gains be wasted. Starting Strength is the most efficient of such methods, developed by a coach who understands the lifts and the phenomena of adaptation better than probably anyone else on the planet. It's fool proof. It's almost algorithm like in its efficiency. Doing anything else will be a disservice to yourself.

Eventually, the newbie gains will fade. A linear progression will not be possible any more, an other types of programming will have to be introduced. Assistance exercises will have to be programmed to break sticking points. But until that happens, SS is the best way to go.
 

Petrie

Banned
I really do understand that. I thought my understanding of fitness was greater than it aparantly is. What's wrong with explaining that to me to in a civilised way? For example, after I posted my proposal, would it have been that much of a pain to explain to me that the routine I posted isn't a proven one and doesn't seem to have a certain logic to it? There are dozens of ways to get me to abandon my prior routine and the one way some of you guys did is very rude and it geniounly hurt my feelings.

And yes, there is something wrong with beeing bluntly told to abondon it. Because what you describe as haphazard now wasn't the describe a couple of posts back. I would like to know why the routine doesn't make sense, not that it just doesn't make sense, period.

The bottom line is people aren't going to waste their time explaining why your routine isn't as good as one designed by someone with far more knowledge and experience than you. The OP does a very good job explaining this concept. If you read that and require further clarification of specific points, people will be glad to provide it, for instance if you asked:
"why is doing 3 sets of 5 reps better than my 10/10/8/6 method for a beginner?"

we'd be glad to oblidge with an answer. But if you just post a shit routine and ask why it's shit, people aren't going to waste their time. You get out what you put in.
 

SeanR1221

Member
Hollow, I was lifting for almost 5 years before I found a compound linear program. You should appreciate you didn't waste as much time as I did.

You are a novice, just stick to the routine for now, trust us.
 
I'm gonna drop a plate on your foot so hard. Then I'm gonna bury you in cookies.

As a side note, has anyone else ever done this? I did it in high school when a friend was messing with me right as I was putting a 45 back on the rack. Dropped it smack on my toe. It created a weird bloody bruise under the nail and after a few weeks the nail totally died and just fell off, with a little new nubbin of nail growing in underneath it. Kinda nasty stuff.
 

sphinx

the piano man
Your routine doesn't make sense because you are a novice. A novice is defined by someone who is so far from their potential that they will literally adapt to anything. Don't take offense to being called a novice, because it isn't meant as an insult.

And the reason your routine doesn't make sense is because you are literally so weak everything but the core lifts is unnecessary. By doing the core lifts and the core lifts only within a linear progression, you are forcing your body to adapt in such a way that all your recovery resources will be devoted to such adaptation. There are no gaps in this program because they will literally exhaust the anatomical spectrum of loaded full body movements and because they will disrupt homeostasis in such a way that everything else will be, at best, a waste of time and, at worst, counterproductive. Further exercises are unnecessary to further disrupt homeostasis because the variable you will be manipulating (weight on the bar), will be enough to keep the stress that will lead to adaptation. This is what we call the 'novice gains' because adaptation occurs so quickly, on a per workout basis, which translates to progress in strength and muscle mass. It is essential that this period be seized in the most intelligent, efficient manner, lest this newbie gains be wasted. Starting Strength is the most efficient of such methods, developed by a coach who understands the lifts and the phenomena of adaptation better than probably anyone else on the planet. It's fool proof. It's almost algorithm like in its efficiency. Doing anything else will be a disservice to yourself.

Eventually, the newbie gains will fade. A linear progression will not be possible any more, an other types of programming will have to be introduced. Assistance exercises will have to be programmed to break sticking points. But until that happens, SS is the best way to go.

perfect post.

and hey, hollov, the more you learn, the more welcome you'll feel in this thread.

Read from everyone here (and if you suspect somthing is wrong, wait to see what others respond or ask yourself), visit the links in the OP, read other forums as well, gather as much info as possible from all reputable sources and connect the dots.
 
I can vouch for SS. I've been working out on and off for years, but now at 43 I have the best body I've ever had, and it didn't happen until I started SS 2 years ago. I went from a 225 lb bench to 315, after being stuck at 225 forever. I really don't do any isolation moves; I've added pull/chin ups to my routine, that's about it. Hit 185 in OHP today for reps, which felt good. Shoulders are a sore spot for me.
 

Doodis

Member
As a side note, has anyone else ever done this? I did it in high school when a friend was messing with me right as I was putting a 45 back on the rack. Dropped it smack on my toe. It created a weird bloody bruise under the nail and after a few weeks the nail totally died and just fell off, with a little new nubbin of nail growing in underneath it. Kinda nasty stuff.
I dropped a 25 lb. on the edge of my toe. Could have been much worse, but it hurt like a mofo.

The worst thing I've done is unrack a couple plates worth of weight on one side of the barbell without taking any off the other. It was super early in the morning and I was half asleep, and someone had left around 100 lbs of weight on each side. I cleared the one side and the whole thing toppled over on the other side.

I'm just lucky nobody was around that area. Could have seriously hurt someone. I won't make that mistake again. I'm not a fan of people not clearing their weight.
 
As a side note, has anyone else ever done this? I did it in high school when a friend was messing with me right as I was putting a 45 back on the rack. Dropped it smack on my toe. It created a weird bloody bruise under the nail and after a few weeks the nail totally died and just fell off, with a little new nubbin of nail growing in underneath it. Kinda nasty stuff.

I dropped a 45 lb plate on mine before. It cracked the nail and bruised underneath but the bruise went away and now I just have a cracked nail. I also have a cracked fingernail when I hit it with a hammer like 5 years ago. I'm glad it didn't fall off. That happened once with my pinky nail and it grossed me the fuck out for some reason.
 

Noema

Member
As a side note, has anyone else ever done this? I did it in high school when a friend was messing with me right as I was putting a 45 back on the rack. Dropped it smack on my toe. It created a weird bloody bruise under the nail and after a few weeks the nail totally died and just fell off, with a little new nubbin of nail growing in underneath it. Kinda nasty stuff.

I dropped a 25lb plate on my toe once while loading an EZ-Curl bar on a flat bench. It hurt like a mofo. Can't imagine what it'd be like to drop from the rack on your foot. Ouch.
 
Re: SS. My buddy got up to squatting 395x3x5 before moving from SS to something more "intermediate". He's a great squatter (built for it), but he's not a genetic freak, by any means. Ride SS out for as long as you can!
 

BadTaste

Member
Trying my best to gain weight and I'm struggling to eat the rest of this spaghetti bolognese, I've eaten about 7/8 of it. There's little left but I'm annoyed at myself that I can't stomach the rest of it.
 
As a side note, has anyone else ever done this? I did it in high school when a friend was messing with me right as I was putting a 45 back on the rack. Dropped it smack on my toe. It created a weird bloody bruise under the nail and after a few weeks the nail totally died and just fell off, with a little new nubbin of nail growing in underneath it. Kinda nasty stuff.
Actually this guy I was dating did this same thing a week ago. I was kinda amused considering how much of a hulk he is.
 

Noema

Member
Trying my best to gain weight and I'm struggling to eat the rest of this spaghetti bolognese, I've eaten about 7/8 of it. There's little left but I'm annoyed at myself that I can't stomach the rest of it.

Put in a blender with a liter of milk and drink it!
 

EviLore

Expansive Ellipses
Staff Member
I always smirk when someone complains about not being able to get up to their calorie intake goals ;b
 

cryptic

Member
Does anyone have any experience with breathing squats, high rep deads?

I dropped some 50 or so pounds from all my maxes in order to do 20 + reps for deads and squats. Why? I'm not sure, I read it can somehow actually help me improve my max, which has hit a plateau in the past few months on RPT(Reverse pyramid) style lifting.

If anything, I might be getting a bit more of a rest by only doing single sets, but I can't really find anything on why this may help.
Any personal experience?
 
No. It is because you are bad and you feel bad.

iR3xAqfvGE0Sn.gif


Does anyone have any experience with breathing squats, high rep deads?

I dropped some 50 or so pounds from all my maxes in order to do 20 + reps for deads and squats. Why? I'm not sure, I read it can somehow actually help me improve my max, which has hit a plateau in the past few months on RPT(Reverse pyramid) style lifting.

If anything, I might be getting a bit more of a rest by only doing single sets, but I can't really find anything on why this may help.
Any personal experience?

Hmm, I don't know about this. I think 20 rep squats have their place (I can't fathom 20 rep deads, with my back), but I don't think there is a direct correlation to high rep squats and increasing max weight. It can certainly help you gain weight, which can help you increase your max, but the type of strength built with higher rep movements doesn't necessarily have a direct effect on power built through low reps.

Then again, it's been years since I tried 20 rep squats.
 
Does anyone have any experience with breathing squats, high rep deads?

I dropped some 50 or so pounds from all my maxes in order to do 20 + reps for deads and squats. Why? I'm not sure, I read it can somehow actually help me improve my max, which has hit a plateau in the past few months on RPT(Reverse pyramid) style lifting.

If anything, I might be getting a bit more of a rest by only doing single sets, but I can't really find anything on why this may help.
Any personal experience?

Last spring/summer, I did breathing squats. Starting with 20 reps @ 135 and ending @ 225. It really gives your CNS a run for its money. Legs got bigger. Just make sure to do them first as you will need all your energy to complete them.
 

SeanR1221

Member
I always smirk when someone complains about not being able to get up to their calorie intake goals ;b

I have been so strict with my diet lately. I refuse to even really cheat, and if I go out its been like...a chipotle burrito bowl or panera salad.

I really want to know what my true resting BMR is. Tempted to do a bod pod test, so then I'd know my BF% too. I have a feeling I'd maintain weight eating 1700-1800 calories a day.
 

Cagey

Banned
Yeah I did. It didn't blend properly and I only consumed the mixed juice from the milk/mince while the meat itself remained in a mash at the bottom of the flask.

Absolutely disgusting.

At what specific point did you realize you got trolled so hard?

...or am I the one who was trolled? mindblown.
 

Dash27

Member
Yeah I did. It didn't blend properly and I only consumed the mixed juice from the milk/mince while the meat itself remained in a mash at the bottom of the flask.

Absolutely disgusting.

lol

When we were doing SS and gaining weight a little in joke between some of the guys was "what it takes" followed by a picture of some hamburgers or a large pizza or something. That would have been a great one.
 

Brolic Gaoler

formerly Alienshogun
There's not much more vindicating than one of the biggest dudes in the gym (bigger than me)coming over and asking you if you're preparing for competition or if you compete. He then commented on how much I've leaned out.

Didn't expect that today and it completely caught me off guard. fuckyeah.gif
 

razielim

Member
There's not much more vindicating than one of the biggest dudes in the gym (bigger than me)coming over and asking you if you're preparing for competition or if you compete. He then commented on how much I've leaned out.

Didn't expect that today and it completely caught me off guard. fuckyeah.gif

No doubt. Was going in for an off day jog and not lift as I didn't feel like I had much energy. Some guy I see often, but have not talked to, comes over and comments on how much improvement he's seen in me and how he finds it inspiring. After jogging for longer than I was planning I then crushed some weights as I was just feeling awesome after the comment. I've never been one to compliment people on little things just from how I grew up, but I remember my wife telling me that she wishes I'd be more complementing. After the high I had that night it really hit me how much something like that can affect someone.
 

sphinx

the piano man
There's not much more vindicating than one of the biggest dudes in the gym (bigger than me)coming over and asking you if you're preparing for competition or if you compete. He then commented on how much I've leaned out.

Didn't expect that today and it completely caught me off guard. fuckyeah.gif

this made me think.... do you guys believe your SO or dates, etc. when they give you a compliment like "you look bigger live than in your pics! " or "congrats!, you've worked well on your chest!" and things like that??

what's the first thing that comes to mind? do you agree and feel happy or do you think "yeah, right.. you say that cause you want to make me feel good, you don't mean it"? how do you react and what do you say?

I feel good and say thanks and that's it.... but the truth is I'd like to point at every part of my body that coul/should look better and how and why and when I hope to achieve it....:p
 

Brolic Gaoler

formerly Alienshogun
this made me think.... do you guys believe your SO or dates, etc. when they give you a compliment like "you look bigger live than in your pics! " or "congrats!, you've worked well on your chest!" and things like that??

what's the first thing that comes to mind? do you agree and feel happy or do you think "yeah, right.. you say that cause you want to make me feel good, you don't mean it"? how do you react and what do you say?

I feel good and say thanks and that's it.... but the truth is I'd like to point at every part of my body that coul/should look better and how and why and when I hope to achieve it....:p

Nope. Compliments from anyone but my spouse mean more. SOs are kind of "obligated" to lie to you.
 
this made me think.... do you guys believe your SO or dates, etc. when they give you a compliment like "you look bigger live than in your pics! " or "congrats!, you've worked well on your chest!" and things like that??

what's the first thing that comes to mind? do you agree and feel happy or do you think "yeah, right.. you say that cause you want to make me feel good, you don't mean it"? how do you react and what do you say?

I feel good and say thanks and that's it.... but the truth is I'd like to point at every part of my body that coul/should look better and how and why and when I hope to achieve it....:p

From everything I've seen, girls don't really compliment guys on having big muscles. It's mostly a "dude you're huge" between two guys kind of thing.
 
Your routine doesn't make sense because you are a novice. A novice is defined by someone who is so far from their potential that they will literally adapt to anything. Don't take offense to being called a novice, because it isn't meant as an insult.

And the reason your routine doesn't make sense is because you are literally so weak everything but the core lifts is unnecessary. By doing the core lifts and the core lifts only within a linear progression, you are forcing your body to adapt in such a way that all your recovery resources will be devoted to such adaptation. There are no gaps in this program because they will literally exhaust the anatomical spectrum of loaded full body movements and because they will disrupt homeostasis in such a way that everything else will be, at best, a waste of time and, at worst, counterproductive. Further exercises are unnecessary to further disrupt homeostasis because the variable you will be manipulating (weight on the bar), will be enough to keep the stress that will lead to adaptation. This is what we call the 'novice gains' because adaptation occurs so quickly, on a per workout basis, which translates to progress in strength and muscle mass. It is essential that this period be seized in the most intelligent, efficient manner, lest this newbie gains be wasted. Starting Strength is the most efficient of such methods, developed by a coach who understands the lifts and the phenomena of adaptation better than probably anyone else on the planet. It's fool proof. It's almost algorithm like in its efficiency. Doing anything else will be a disservice to yourself.

Eventually, the newbie gains will fade. A linear progression will not be possible any more, an other types of programming will have to be introduced. Assistance exercises will have to be programmed to break sticking points. But until that happens, SS is the best way to go.

bow.gif


Thanks for the explanation, crystal clear now.
I'm picking up vitamins and fish oils capsules tomorrow. Got a pot of whey left. I'll try a to eat as healthy as possible and 40/30/30.

A couple of weeks ago I was at the gym doing a bicep excersice on a bench. Between sets, this woman walks up to me and asks "you mind if borrow this" I said no go ahead and pointed at the bench. The woman took my dumbbels :p Wow I never felt so embarassed and weak :p
 
Get bigger tiny.

<3

<3

Seriously though, I get the usual props from the regulars at the gym and a lot of my co-workers tell me this as well so it feels pretty good.

TBH, the best is going somewhere to eat. Say Chipotle or an actual restaurant. I get lots of glances and looks and it is something I do appreciate. Not to mention, the amount of food I order makes people do a double take as well. Especially if I am eating out with friends, we go to town lol

Random pic of me cause I'm feeling good and it is Friday. Progress baby! http://i568.photobucket.com/albums/ss124/FallingEdge/IMG_20130128_124910_zpsfe416b15.jpg
 
<3

Seriously though, I get the usual props from the regulars at the gym and a lot of my co-workers tell me this as well so it feels pretty good.

TBH, the best is going somewhere to eat. Say Chipotle or an actual restaurant. I get lots of glances and looks and it is something I do appreciate. Not to mention, the amount of food I order makes people do a double take as well. Especially if I am eating out with friends, we go to town lol

Random pic of me cause I'm feeling good and it is Friday. Progress baby! http://i568.photobucket.com/albums/ss124/FallingEdge/IMG_20130128_124910_zpsfe416b15.jpg

Great progress! How much do you weigh now? You were a string bean compared to now lol.
 

Mully

Member
BEEF BACON RANCH QUESADILLA.

Meal of champions for the intermission between lifting tables and Week 3 deadlifts later.
 

Cagey

Banned
this made me think.... do you guys believe your SO or dates, etc. when they give you a compliment like "you look bigger live than in your pics! " or "congrats!, you've worked well on your chest!" and things like that??

what's the first thing that comes to mind? do you agree and feel happy or do you think "yeah, right.. you say that cause you want to make me feel good, you don't mean it"? how do you react and what do you say?

I feel good and say thanks and that's it.... but the truth is I'd like to point at every part of my body that coul/should look better and how and why and when I hope to achieve it....:p

She makes fun of my T&A compared to hers.

I don't know how to feel about that :(
 

Brolic Gaoler

formerly Alienshogun
<3

Seriously though, I get the usual props from the regulars at the gym and a lot of my co-workers tell me this as well so it feels pretty good.

TBH, the best is going somewhere to eat. Say Chipotle or an actual restaurant. I get lots of glances and looks and it is something I do appreciate. Not to mention, the amount of food I order makes people do a double take as well. Especially if I am eating out with friends, we go to town lol

Random pic of me cause I'm feeling good and it is Friday. Progress baby! http://i568.photobucket.com/albums/ss124/FallingEdge/IMG_20130128_124910_zpsfe416b15.jpg


Look a bit leaner than last pic, them traps need some attention though bud. Do you have a hard time "growing them?"

You're still making excellent progress.
 

sphinx

the piano man
From everything I've seen, girls don't really compliment guys on having big muscles. It's mostly a "dude you're huge" between two guys kind of thing.

well that's too bad, cause if I were straight, I'd compliment my girl on her physical attributes and I'd like her to do the same to me, not for the sake of vanity or ego but because that's the kind of talk that turn things on (or me, at least).

I am not big or muscular or anything but if I got a positive reaction from my SO when flexing the biceps, for example, (I don't know, something like, "and what are you going to do about it? just show 'em or put them to good use?) I'd get aroused... dunno.... this is way off-topic by the way, lol.
 
Great progress! How much do you weigh now? You were a string bean compared to now lol.

Around 237 or so now. Yup, definitely grown up a bit haha.

BEEF BACON RANCH QUESADILLA.

Meal of champions for the intermission between lifting tables and Week 3 deadlifts later.

nom nom nom. love it.

Look a bit leaner than last pic, them traps need some attention though bud. Do you have a hard time "growing them?"

You're still making excellent progress.

Yeah, prolly has to do with being a bit less bloated in that pic. And yes, my traps are terrible and I really do have a hard time growing them. I will gladly listen to what you want to suggest because I am sick of looking at them in its current state. Traps and calves, my two weakest parts of my physique.
 

Kyaw

Member
Today, I did the widowmaker squats with 60% of my 5RM. Got all 20 reps in with relative ease. In retrospect, I should have gone heavier to see what it was really like.

Just had chicken biryani. Lots of drumsticks were had.
 

Brolic Gaoler

formerly Alienshogun
Around 237 or so now. Yup, definitely grown up a bit haha.



nom nom nom. love it.



Yeah, prolly has to do with being a bit less bloated in that pic. And yes, my traps are terrible and I really do have a hard time growing them. I will gladly listen to what you want to suggest because I am sick of looking at them in its current state. Traps and calves, my two weakest parts of my physique.

Mine exploded when I introduced all the back work, high rep deads (Romanian) and farmer carries. Romanians and farmer carries really nail them. As do heavy deads obviously.

I don't do shrugs at all.

Today, I did the widowmaker squats with 60% of my 5RM. Got all 20 reps in with relative ease. In retrospect, I should have gone heavier to see what it was really like.

Just had chicken biryani. Lots of drumsticks were had.

Nice man, 20 reps of anything is hard.
 
Falling do you do shrugs? My traps grow pretty easy, so dead lifts are usually enough for them, but shrugs are great for growth.

I do but I could be doing them wrong? But how can I mess up shrugs? I do DB shrugs, 3x12. Deadlifts as well but that is it.

Mine exploded when I introduced all the back work, high rep deads (Romanian) and farmer carries. Romanians and farmer carries really nail them. As do heavy deads obviously.

I don't do shrugs at all.

How does RDL help with shrugs? Just holding from holding onto the bar and the lean back?
 
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