fredrancour
Member
The rules in the program say you get 3 workouts to succeed at a given weight. If you can't do it by then, deload to ... i think it said 70 percent of the current amount and build back up
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
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The rules in the program say you get 3 workouts to succeed at a given weight. If you can't do it by then, deload to ... i think it said 70 percent of the current amount and build back up
entremet
Member
The body is very accurate at determine caloric needs via appetite in healthy individuals. I'm back to doing a full body routine. 5/3/1 wasn't for me in at my level of development. But now I'm an hungry as fuck! Squatting 3x a week again has really amped my appetite.
All the info I've been reading is to really get as much gains as you can on full body stuff, building your foundation, before messing with bro splits or upper/lowers. I got impatient and started doing 5/3/1 for something more fresh, but I knew I could squeeze more gains via linear progression. I will run this routine for the rest the year.
5/3/1 is still good since it is very flexible, but I think BBB variations are better and doing the 4 day split over the 3 day version is much better new trainees.
Is this a full body routine you put together your self?
entremet
Member
Nope. I'm not that knowledgeable lol.
It's a 5x5 routine. Same type of routine old school guys like Reg Park and Arnold used to build their foundations. These routines were a staple in the pre-steroid era of bodybuilding. These routines have been proven again and again.
I did SS for a while too. Saw great gains. But it doesn't do much direct arm work, which is a weak point for me.
Here's the routine I'm on.
It was posted in thread pages back.
http://www.youtube.com/watch?v=feY6vi6ORXo
But to be honest, you're gonna see gains in any decent routine, but a good full body routine is about maximizing your gains in strength and size.
Training is about finding what you love too. Some people hate full body routines. I love them after messing around with 5/3/1, which wasn't my bag.
You're on GSLP, right? That's a full body routine as well. I've heard great things about it too.
Bench and Press will eventually need to be reduced to 2.5lbs per work out of increases. In addition, you may want to consider switching to GSLP so you're doing more reps on your last set, that way when you reset you have more goals to pursue. That allows you to add in some arm work and scales back the lower body stuff a tad, making you less beat up for the next work out.
You can do assistance, but really it won't help you week to week from a strength perspective. That takes more planning, and moves you into 5/3/1 territory (or, more advance training, if you will).
entremet
Member
Yeah. Program hopping is detrimental
Hey guys, just wanted to give you guys the workout plan I think I'm sticking with an wanted to know what you thought.
So here are the facts:
Age: 17 (18 next month)
Height: 5'6"
Weight: 146 lb
Goal: Bigger pecs, arms, defined abs as efficiently as possible
Current Workout Plan:
- Push Ups (As Many Push Ups, 20-30, 20-30 with Weights)
- Chair-to-floor Dips (60-70)
- 30 Knee Raises
- 30 Jackknifes
- Pull Ups (10)
- Planks (2x2m)
- Side planks (3x30s/side)
- 20 Minute Jog (if there's time)
How does that sound? Should I add or take away anything?
So here are the facts:
Age: 17 (18 next month)
Height: 5'6"
Weight: 146 lb
Goal: Bigger pecs, arms, defined abs as efficiently as possible
Current Workout Plan:
- Push Ups (As Many Push Ups, 20-30, 20-30 with Weights)
- Chair-to-floor Dips (60-70)
- 30 Knee Raises
- 30 Jackknifes
- Pull Ups (10)
- Planks (2x2m)
- Side planks (3x30s/side)
- 20 Minute Jog (if there's time)
How does that sound? Should I add or take away anything?
My dude, isn't this like your 4th time posting this? We've tried helping you time and time again. Your routine needs a lot of work. You plan to do this same exact routine every time you workout? That shouldn't be the case. Also, none of your exercises will help you at all with your "goals".
Have you ever even done planks before? You can hold it for 2 minutes, twice no less?
It sounds like you're scared to go to the gym.
It's better to go with a tried and tested program, especially if you're a beginner. Since you seem to enjoy calisthenics, check out the book "Convict Conditioning."
The OHP is the slowest lift to progress.
Switching to 2.5lb jumps or even 1.25lb jumps is essential.
I was reading the other day that it took Jim Wendler something like 6 or 7 years to go from 200lb to 300lb on OHP.
HollovVpo1nt
Banned
Hey Noema, since milk is portrayed as a muscle building fetilizer, but my FP is high (20%), would low fat milk be a solution?
Per 250ml:
Energy 385 kj/ 92 kcal
Protein 8,8 g
Carbs 12,5 g
(Sugar 12,5 g )
Fat 0,8 g
Saturated Fat 0,5 g
Multiple unsaturated fat 0,1 g
Cholesterol 0,13 mg
Per 250ml:
Energy 385 kj/ 92 kcal
Protein 8,8 g
Carbs 12,5 g
(Sugar 12,5 g )
Fat 0,8 g
Saturated Fat 0,5 g
Multiple unsaturated fat 0,1 g
Cholesterol 0,13 mg
How long do you guys cut at a time? Do you have a set time or do you just look at yourself in the mirror and go back to bulk when you look "right".
I'm on my first cut now (after 2 months of bulking, gained about 4kgs). 2 weeks now and I'm 2kgs down, though I'd guess ~1kg of that is just fluids (I take creatine to try and fight back this). Based on my calculations I should be losing 0.5kgs per week and it seems like it's about that.
I'm thinking of cutting till mid March and then back to bulk. Then start cutting for summer in May.
I'm on my first cut now (after 2 months of bulking, gained about 4kgs). 2 weeks now and I'm 2kgs down, though I'd guess ~1kg of that is just fluids (I take creatine to try and fight back this). Based on my calculations I should be losing 0.5kgs per week and it seems like it's about that.
I'm thinking of cutting till mid March and then back to bulk. Then start cutting for summer in May.
velociraptor
Junior Member
What routine do you follow? I would like to add calisthenics on top of what I'm currently doing.
entremet
Member
You're cutting and bulking way too frequently. You're gonna lose your gains by doing so.
Preferably you want to bulk, then go to maintenance for a bit and, then slowly start easing your calories into cutting. Ramp up and down, to preserve your gains.
Moreover, if you're a novice and are a satisfied with your bf%, you can squeeze out gains at maintenance calories without adding fat.
This. You don't want to bulk or cut for such short periods. You're going to ruin any progress you make.
entremet
Member
Pretty much this. I'm not even technically bulking or cutting but I'm seeing strength gains and decent body recomp. After my wedding I'm going full bulk.
theytookourjobz
Junior Member
Anybody have opinions on drinking? I haven't had a drink in almost four years because I needed to stop to quit smoking. Now I'm pretty sure I've broken cigarettes' hold on me, I'd like to be able to have a drink every now and then on special occasions as long as it doesn't affect my training. If you guys drink, what do you have?
IronBubbles
Banned
Beer or whisky, but not too much. I used to always get drunk very quickly but I have noticed the alcohol having much less effect on me after my 15+kg weight gain.
If you're interested in alcohol in relation to training this article is relevant: http://startingstrength.com/articles/hangover_starr.pdf
It's fine in moderation in my opinion. Just keep a track of your calories, and be responsible with it in regards to lifting. For example I wouldn't lift on a day after a night of heavy drinking.
Boo-ya.
TLDR: No carbs, minimal fat, maximum protein on the day you drink. Stick to liquor. Don't get too shitty. Or do, but don't make it a regular habit.
Heavy presses the morning after a black out.
That's the difference between a work out and actually training.
I thought you were serious, brah?
If I had to guess, and this is really throwing shit out there, I would say no. Mr. Johnson probably has the funds and personal resources to acquire all the products (various injectables, dbol, clomid, HCG, etc.) he needs without worrying too much about the side effects.
Then again, I could be wrong. Taking into account his weight and experience he would have with the stuff and his resources, I don't believe I am.
Nah breh I'm on a strict arms-and-chest regimen. Got to keep my legs nice and thin for those skinny cords.
http://getdrunknotfat.com/ is a good resource for calories/intoxication efficiency
I used to drink (and smoke) a lot. I made a conscious decision to stop binge drinking but I still have a drink now and then. I find that now that I have an active and healthy lifestyle, my body doesn't like having more than a few drinks. Tolerance goes down a lot as well if you haven't had alcohol in years - take it slow if you decide to drink.
Find something that fits?
I've worn all sorts of jeans, back when my legs were massive. Straight legged is going to be tight on the quads if they fit the waist. Slacks will be easier on you, but nobody wants to give up denim forever.
You'll have to shop. It's a bit of a pain.
Hey guys, I found a picture of FallingEdge:
I'm very hesitant in giving nutritional advise because I don't know anything about it. Hell, any advice really since I'm not an expert in anything, but nutrition is so complicated.
I'd say this: the reason GOMAD and milk in general is so effective is because it's so dense in macronutrients. Milk was designed by natural selection to make mammals grow.. That includes the fat.
If you are going to drink skim milk, might as well just drink protein shakes in water and avoid all the sugar from the lactose anyway.
I'm very hesitant in giving nutritional advise because I don't know anything about it. Hell, any advice really since I'm not an expert in anything, but nutrition is so complicated.
I'd say this: the reason GOMAD and milk in general is so effective is because it's so dense in macronutrients. Milk was designed by natural selection to make mammals grow.. That includes the fat.
If you are going to drink skim milk, might as well just drink protein shakes in water and avoid all the sugar from the lactose anyway.
FallingEdge
Member
Extremely annoying, that is for sure. Just gotta try on various fits and pairs until you are happy.
Now that is awesome. I want a poster of that.
However, it will be my next av!
Now that is awesome. I want a poster of that.
However, it will be my next av!
Just to kinda piggy back off of this, GOMAD has many opponents, including myself, when used with most people. The reality is GOMAD was invented by lifters back in the day when milk was unpasteurized. A gallon of milk today versus a gallon of milk back in the 60's, when raw lifters were drinking six quarts of unpasteurized milk a day and were killing records, are completely different things.
Not considering how unpasteurized milk actually digests (not too good) but looking at the calorie to protein ratio, milk is still kinda shitty when compared to water and whey (as Noema suggested).
The only people that should actually do GOMAD are thin, incredibly active, men who have problems eating the calories required to put on weight. For everybody else, there are cleaner ways to bulk that won't leave your colon a fucking wreck. Milk is great do drink. Building a diet around milk isn't exactly the best idea.
To each their own, however.
Ha, ya think? I just wondered if anyone had found a particular style they liked. Will do some shopping, though.
Steroids or not, the Rock is a genetic freak.
roosters93
Member
Where people do military press is probably a good spot to do military press then!
ohp is military press
A rack or power cage is fine. You need a place where you can de-rack and re-rack at chest/collarbone height.
If people complain offer to let them work in. If they refuse, that's their problem. They can wait until you're done.
I thought military press was sitting down, behind the head?
im totally jelly of his 15 year old bod
broad shoulders, visible lats, thick biceps and legs
Raw milk is my main source of protein lately. Are you telling me this is good or bad?
I'm just curious.
A military press is an Overhead Press done with very strict form, with no layback.
can anyone recommend a good set of dumbbells for home and/or office use? i like those adjustable ones from bow flex but there is no way i am spending $300. i checked out a few that you can add weights from 5-52 lbs but there always seems to be a drawback (cheap quality, made with poison, clips breaking).
HollovVpo1nt
Banned
Yep you're right. I used to drink my shakes in low fat milk but when I measured my FP (just 1.5 month ago), the 20% kind of took my surprise so I started mixing my protein with water.
By the way, do you guys ever have the feeling that the weights in different gyms don't feel the same? I've worked out in 3 gyms so far and I've noticed the dumbbels feel lighter in the other gyms. For example, I usually do 12kg bicep curls, but the 12 kg of one of the gyms felt like 9/10. Weird.
Get a weight set that comes with a bar and dumbbells that you can put plates on. I have a set from 9th grade that I still use from time to time.
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