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[SeanR1221]

Heh, funny. I'm using just the opposite grip that is suggested in the article for right handed people. Article says to grip dominant hand under and the other hand over and I'm just the opposite.

But are you sure it's no use to alternate grips? Would make sense to alternate every now and then..

Why though? I mean if I'm wrong someone can feel free to correct me, but I can't imagine what the benefit would be. Alternate grip is just used for your heavy weight, and you should transition away from it as you get heavier.

For example, I used to alternate on 225. Now I overhand that in my warmups, but alternate 315. By the end of summer I'd like to overhand that with chalk.

 

[Dash27]

Fitness brehs- need your help. Need a HIIT routine you can do on a track for about 20 mins, plus an ab routine.

I used to mix Abs in between HIIT, but that was my own broscience- is there any w/o that has that? or just do abs after?

When I do HIIT it's something like sprint for 30 seconds, jog for 60 seconds, repeat. If you're at a track you can sprint the straights and jog the curves. The key is to really sprint though. If you can do this for more than 10-15 minutes you're not running hard enough. I tend to collapse and start rolling around on the grass after 10 minutes.

Abs I just do a circuit every workout: 10x weighted situps @ 55#, 10x toes to bar (leg raises) and 15x weighted roll outs with those little wheels you hold on to and 25# on my back.

 

[A More Normal Bird]

Sean do you mean alternate as in switch which hand is over and which is under when using mixed grip or alternate grip as a synonym for mixed grip? I can't imagine much harm would come from keeping the same grip every time, but by the same token it's easy enough to switch the hands and it may be of some benefit if one is getting more fatigued than the other.

 

[SeanR1221]

Sean do you mean alternate as in switch which hand is over and which is under when using mixed grip or alternate grip as a synonym for mixed grip? I can't imagine much harm would come from keeping the same grip every time, but by the same token it's easy enough to switch the hands and it may be of some benefit if one is getting more fatigued than the other.

I was just using alternate as another word for mixed.

So only use alternate/mixed for heavy sets, no need to switch your hands around.

 

[despire]

Starting 5/3/1 Bodybuilding on sunday. I'm excited

 

[CrankyJay]

Put up 215 on bench pretty effortlessly this morning...I think next week I can try for 225 again. I haven't done that in a year or two, then again, I've been on a perpetual cut.

 

[SeanR1221]

Put up 215 on bench pretty effortlessly this morning...I think next week I can try for 225 again. I haven't done that in a year or two, then again, I've been on a perpetual cut.

Thinking Ill order some Trutein from BB.com today. What mixes well in water and milk?

 

[Kyaw]

Got some liquid chalk today. Should I use it on all the lifts?

I started doing lying tricep extensions Rippetoe style yesterday and my tris are all sore. It's been a while since any of my muscles are sore.

I was talking to one of the trainers at the gym and his advice to stalling is to switch up the rep schemes to "shock the body". It sounds like broscience but is it true?

 

[CrankyJay]

Got some liquid chalk today. Should I use it on all the lifts?

I started doing lying tricep extensions Rippetoe style yesterday and my tris are all sore. It's been a while since any of my muscles are sore.

I was talking to one of the trainers at the gym and his advice to stalling is to switch up the rep schemes to "shock the body". It sounds like broscience but is it true?

Muscle confusion? It's a term bandied about all the time but I don't know the validity of it.

 

[Szu]

Well, planning to start my cut program soon.

And my damn company decides to hold an event that serves free ice cream.

 

[otapnam]

Well, planning to start my cut program soon.

And my damn company decides to hold an event that serves free ice cream.

There were 5 free pizzas leftover from another teams meeting at work yesterday. FIVE. Had to turn away.

Late cutting for a trip to cancun in 20 days fml

 

[Petrie]

First it was my shoulder, now the flu has me out of the gym.

I haven't made it through a full cycle of 5/3/1 in over a month, would you guys go back and restart at the weight you left off at, drop it a bit, perhaps do a month of SS or something? Just looking for advice how to get back on track once the flu passes.

 

[rando14]

First it was my shoulder, now the flu has me out of the gym.

I haven't made it through a full cycle of 5/3/1 in over a month, would you guys go back and restart at the weight you left off at, drop it a bit, perhaps do a month of SS or something? Just looking for advice how to get back on track once the flu passes.

I'd drop the weight for a couple of weeks and err on the safe side, you don't want to aggravate anything. How serious was this shoulder injury?

 

[Petrie]

I'd drop the weight for a couple of weeks and err on the safe side, you don't want to aggravate anything. How serious was this shoulder injury?

Nothing bad, just strained a muscle, took a bit to heal because I was sleeping on it badly. Then I was back at the gym for a week fine, and the flu hit me, and hit hard.

Guess I'll reset down to the last cycle of 5/3/1 I completed and go from there. Feels bad man.

 

[ezrarh]

Nothing bad, just strained a muscle, took a bit to heal because I was sleeping on it badly. Then I was back at the gym for a week fine, and the flu hit me, and hit hard.

Guess I'll reset down to the last cycle of 5/3/1 I completed and go from there. Feels bad man.

It would also work just as well for you to do a month of starting strength to get back to where you were if feel like you've had too long of a break from consistent training. This would help accurately gauge what your 5 rep max sets are. It also depends on how fast you want to get back to your previous working weights.

Also, I'm probably gonna take your advice to take a couple weeks off from lifting. It's hard to resist the gym but I definitely need some time off.

 

[Szu]

Nothing bad, just strained a muscle, took a bit to heal because I was sleeping on it badly. Then I was back at the gym for a week fine, and the flu hit me, and hit hard.

Guess I'll reset down to the last cycle of 5/3/1 I completed and go from there. Feels bad man.

Yes, if I remember correctly, it was you g/f's fault for making you sleep in weird yoga-like positions.

 

[Petrie]

It would also work just as well for you to do a month of starting strength to get back to where you were if feel like you've had too long of a break from consistent training. This would help accurately gauge what your 5 rep max sets are. It also depends on how fast you want to get back to your previous working weights.

Also, I'm probably gonna take your advice to take a couple weeks off from lifting. It's hard to resist the gym but I definitely need some time off.

I'm not in any rush, I'm on the 5/3/1 BB program while cutting, so I'm not trying to push PRs at the moment anyways. We'll see what feels good come Monday, hard to gauge when I feel like asshole.

Take the week or 2 off, you'll be better for it long-term.

Yes, if I remember correctly, it was you g/f's fault for making you sleep in weird yoga-like positions.

Sure was! She still tries to, but I refuse most of the time now. Lol

 

[trh]

So I've been lifting consecutively for about 5 weeks now with a solid plan, and I'm feeling pretty good about how things have been progressing. The only dietary change I've done however is to do protein shakes post-workout, and I'm starting to think I might need to step my game up. I am very much average in terms of fat, so I'm not so sure what kind of diet I should be looking at. Should I go for calorie deficiency and start cutting until I reach a better body fat % and then look at making gains? Or should I go the other way around, and build muscle before I start cutting? Or is that entirely up to personal preference?

Or better yet, am I over thinking things?

Every time I start looking into things I feel like I get completely swamped by a myriad of different opinions and options.

 

[Trez]

Fruitless post remains fruitless, started training my legs yesterday, safe to say I'm not going for a run tonight..

Still figuring out how I can eat 4-6 meals per day and it not being so expansive.

 

[Imm0rt4l]

Well, planning to start my cut program soon.

And my damn company decides to hold an event that serves free ice cream.

Man I get tempted like you've never seen since starting my cut. As soon as you start dropping weight everybody wanna start offering cookies n shit.


The next cheat I have will probably be a trip to a Brazilian steakhouse. Maybe Texas de Brazil for some post workout brotein.

 

[sphinx]

what are everyone's thoughts regarding cutting through cardio instead of calory counting?

about 4 weeks ago I started to feel loose on my core and my pants and belt are starting to feel a tiny bit uncomfortable, weight has gone up a bit. I look stronger compared to 4 months back but I want to keep it under control.

and it is pissing me off to do countless hanging leg raises and whatnot only to have any positive effect of it nullified by the fat in there.

I hate dieting and I love jogging so I tried going to the park and run just 4 miles on free days but had leg/squat inbetween (so it was: jogging -> leg workout -> jogging) and now the legs are DOMS'd to hell... don't think it will work in the long run.

I'll have to count calories, right? ;(

 

[Petrie]

what are everyone's thoughts regarding cutting through cardio instead of calory counting?

about 4 weeks ago I started to feel loose on my core and my pants and belt are starting to feel a tiny bit uncomfortable, weight has gone up a bit. I look stronger compared to 4 months back but I want to keep it under control.

and it is pissing me off to do countless hanging leg raises and whatnot only to have any positive effect of it nullified by the fat in there.

I hate dieting and I love jogging so I tried going to the park and run just 4 miles on free days but had leg/squat inbetween (so it was: jogging -> leg workout -> jogging) and now the legs are DOMS'd to hell... don't think it will work in the long run.

I'll have to count calories, right? ;(

Cardio helps, but diet is where weight loss really happens.

 

[qwerty2k]

Hopefully not too stupid a question for this thread just thought someone may be able to help. I've got really quite bad hamstrings (hurt my right one twice and left one once) with really poor flexibility (no where near being able to reach the floor), i'm otherwise reasonably fit, hurt my right hamstring again now and it is quite bad. I was thinking that maybe doing something like Yoga may well help with the problem, anyone suggest if it's a) a good idea and if so b) any good dvds/apps or whatever for yoga?

thanks in advanced

 

[kylej]

Still figuring out how I can eat 4-6 meals per day and it not being so expansive.

You don't need to eat many meals at specific hourly intervals throughout the day.

 

[Dash27]

So I've been lifting consecutively for about 5 weeks now with a solid plan, and I'm feeling pretty good about how things have been progressing. The only dietary change I've done however is to do protein shakes post-workout, and I'm starting to think I might need to step my game up. I am very much average in terms of fat, so I'm not so sure what kind of diet I should be looking at. Should I go for calorie deficiency and start cutting until I reach a better body fat % and then look at making gains? Or should I go the other way around, and build muscle before I start cutting? Or is that entirely up to personal preference?

Or better yet, am I over thinking things?

Every time I start looking into things I feel like I get completely swamped by a myriad of different opinions and options.

I look at it this way: body composition is mostly diet plus some exercise. Adding muscle is mostly lifting heavy things plus eating enough food.

So you have a lifting plan, make sure you clean up your diet. Lift heavy and eat good food and good things will happen. That said you just need to set a goal. In my experience guys who are "average" or skinny fat like I was tend to go through this process:

Damn, gotta get in shape > I want to look like Brad Pitt in fight club! / I want Abs! > Cut > Damn I am scrawny I need muscle > Starting Strength > Damn I have a gut > Cut > I could conceivably appear as extra in a "300" remake.

 

[sphinx]

Cardio helps, but diet is where weight loss really happens.

will have to come to terms with that, I guess :/

IDamn, gotta get in shape > I want to look like Brad Pitt in fight club! / I want Abs! > Cut > Damn I am scrawny I need muscle > Starting Strength > Damn I have a gut > Cut > I could conceivably appear as extra in a "300" remake.

XD I laughed out loud reading this, it's exactly how I feel.

 

[despire]

I'm not in any rush, I'm on the 5/3/1 BB program while cutting, so I'm not trying to push PRs at the moment anyways. We'll see what feels good come Monday, hard to gauge when I feel like asshole.

How's your diet if I may ask? How big of a daily deficit? And are you doing full 5/3/1 BB or have you dropped volume (3 sets instead of 4 etc.)?

Just interested because I'm starting the same program on sunday and I still need to lose fat before summer. Though I'm thinking more about body recomp with paleo.

 

[Pavaloo]

New barbell and clips bought, had a great workout session yesterday. I love doing bent over rows so much that I just do them with cleans anyway. I think I might just do the SS routine forever.. lol

 

[Szu]

Man I get tempted like you've never seen since starting my cut. As soon as you start dropping weight everybody wanna start offering cookies n shit.


The next cheat I have will probably be a trip to a Brazilian steakhouse. Maybe Texas de Brazil for some post workout brotein.

Seriously and the worse part is that my family just doesn't understand.

I decided to increase my cardio in preparation for my cut. Wife/Mom/Mom-in-law comments that I seem a bit thinner.

Before I can explain that I'm getting ready to cut, a 5 course Chinese dinner magically appears on the dinner table.

I try to eat small portions, but then they pour on the guilt-trip like it's gravy about how I don't like the food or they cooked it poorly.

 

[Cagey]

Damn, gotta get in shape > I want to look like Brad Pitt in fight club! / I want Abs! > Cut > Damn I am scrawny I need muscle > Starting Strength > Damn I have a gut > Cut > I could conceivably appear as extra in a "300" remake.

Back in college...

197 > 180 > 160 > 195

Though I wasn't using SS on the rebuild.

Thankfully picking back up the gym game in Fall 2011 after a two year break, I knew what a waste of time all that dithering about abs was.

 

[CrankyJay]

will have to come to terms with that, I guess :/

You'll have great progress even going 90/10 or 80/20...and if your goal surpasses that, tweak at the end to get the body you desire.

 

[otapnam]

Seriously and the worse part is that my family just doesn't understand.

I decided to increase my cardio in preparation for my cut. Wife/Mom/Mom-in-law comments that I seem a bit thinner.

Before I can explain that I'm getting ready to cut, a 5 course Chinese dinner magically appears on the dinner table.

I try to eat small portions, but then they pour on the guilt-trip like it's gravy about how I don't like the food or they cooked it poorly.

Lol eat the dishes skip the rice n noodles

 

[abuC]

My new gym is hardcore, I've seen more parachute pants and fanny packs in a week than I saw in 2 years at New York Sports club.

They don't allow chalk though, the meatheads at the gym went overboard with it and they were using chalk everywhere, had the place looking like they were cooking up crack.

 

[bro1]

Haven't posted in this thread in a long time so I thought I would give an update and ask for advice.

First thing is that I have stopped drinking 100%. I have been sober now for almost 5 weeks. Prior to that, I have been drinking about 4-6 beers everyday for the past 15 years. Over the past 5 years you can also add a bottle a wine a week to the beers and probably a 750ml of hard liquor per week as well on top of the beer and wine. So, I'm sober now and feel fine.

For the past 2 years I have been competing in triathlon sprints, even though I drank every night. About 4 months ago I injured my lower back, right shoulder, and right hamstring. I have been letting it heal for the past few months. I am now returning to training and here is my thought process on my training:

Running 3 days a week for 3-8K
Bike 2 days a week 25-35K
Swim 2 days a week
Lifting Schedule:
Day 1: Squat (10 sets)
Day 2: Bench (5 sets), OHP (5 sets), Dip (5 sets)
Day 3: Deadlift (5 sets), Chins (5 sets) Curls (5 sets)

The lifting will be done 3 on 2 off with the cardio mixed in almost every day with 1 pure day off every 7 days.

Thoughts?

 

[Petrie]

How's your diet if I may ask? How big of a daily deficit? And are you doing full 5/3/1 BB or have you dropped volume (3 sets instead of 4 etc.)?

Just interested because I'm starting the same program on sunday and I still need to lose fat before summer. Though I'm thinking more about body recomp with paleo.

I'm doing the full routine, but only the minimal reps per set. I don't go to failure on the final set, just the 5, 3, or 1 reps prescribed. I'm sticking with the 4 sets on the BB stuff, but at a weight I can handle. Good results for the couple cycles I've been through, eating around 1800 NET calories for a 1.5lb a week loss, though I eat much more as I train as well as work on my feet, which adds quite a few calories, usually at least 2500 a day.

 

[EviLore]

Haven't posted in this thread in a long time so I thought I would give an update and ask for advice.

First thing is that I have stopped drinking 100%. I have been sober now for almost 5 weeks. Prior to that, I have been drinking about 4-6 beers everyday for the past 15 years. Over the past 5 years you can also add a bottle a wine a week to the beers and probably a 750ml of hard liquor per week as well on top of the beer and wine. So, I'm sober now and feel fine.

For the past 2 years I have been competing in triathlon sprints, even though I drank every night. About 4 months ago I injured my lower back, right shoulder, and right hamstring. I have been letting it heal for the past few months. I am now returning to training and here is my thought process on my training:

Running 3 days a week for 3-8K
Bike 2 days a week 25-35K
Swim 2 days a week
Lifting Schedule:
Day 1: Squat (10 sets)
Day 2: Bench (5 sets), OHP (5 sets), Dip (5 sets)
Day 3: Deadlift (5 sets), Chins (5 sets) Curls (5 sets)

The lifting will be done 3 on 2 off with the cardio mixed in almost every day with 1 pure day off every 7 days.

Thoughts?

You're doing a bodybuilding-style split but with almost entirely compound movements, on a weird schedule. This doesn't make much sense, since with compound movements much of your body is involved, so three consecutive days of compound movements will negatively impact your recovery. You need rest days in between. OHP and bench on the same day isn't going to work very well, either; they're not isolation exercises, lots of crossover, and a lot of those areas should be spent after your work sets with the first of the two you do. Unless you're going overly light on the weight, the first one you do will significantly impact the outcome of the other and the second one will become an accessory exercise, basically.

Try a one day on one day off full body routine, like A(squat, OHP, deadlift), B(squat, bench, chins, dips), alternating Monday/Wednesday/Friday, with curls whenever you feel inclined.

Honestly, if you're doing that much cardio you might even need one day on two days off for your lifting, since your muscle recovery will be slower. Depends on if you're lifting heavy or not. Listen to your body, at any rate. If cardio is your focus then the 2x/week lifting may be more appropriate, but keep in mind that you're doing full body each of those sessions, not once every five days like in the plan you posted, so it's fine.

 

[ToxicAdam]

Seriously and the worse part is that my family just doesn't understand.
.

It's weird but there is a certain weight range for every person where their face goes from full to a little gaunt.

No one notices when I lose weight from the 205-195 range, but once I go from 195-185 everyone notices it in my face and expresses some concern. lol

 

[cryptic]

A good article I read on cutting that reinforces my belief that too ensure maximal longevity I will never cut again or count a calorie.

http://180degreehealth.com/2013/02/the-effect-of-bodybuilding-and-figure-competition-on-metabolism

EDIT:a continuation: http://180degreehealth.com/2013/02/what-i-want-to-be-when-i-grow-up

 

[SeanR1221]

Sphinx, didn't you just start SS? I wouldn't worry about a cut just yet.

 

[sphinx]

Sphinx, didn't you just start SS? I wouldn't worry about a cut just yet.

I am no there yet! :O about to begin, though.

Spoiler

(should have started a week ago, feel ashamed I haven't yet). I am at my parents and thought it would be easy here but I am coming to terms with the new gym and its equipment, blabla excuses, I'll get on it in the next days.

 

[blackflag]

Thinking Ill order some Trutein from BB.com today. What mixes well in water and milk?

All of the Trutein I have had mixes well with water and milk. If you never tried any maybe start with Cinnabun. I got some being delivered today.

Use BUTTERFLY10 for 10% off entire order.

 

[mooooose]

Did anyone ever just go to the gym, do SS from the get go, and see improvement? Or did all of us have like, a year of fucking around and not seeing the right amount of improvement? I know I did.

 

[SeanR1221]

I am no there yet! :O about to begin, though.

Spoiler

(should have started a week ago, feel ashamed I haven't yet). I am at my parents and thought it would be easy here but I am coming to terms with the new gym and its equipment, blabla excuses, I'll get on it in the next days.

I'd recommend putting on some sizeable muscle first before cutting. You're still a small guy and some fat is going to come with the territory.

All of the Trutein I have had mixes well with water and milk. If you never tried any maybe start with Cinnabun. I got some being delivered today.

Use BUTTERFLY10 for 10% off entire order.

Awesome. I'll get my order over 75.00 and get a free gift. Wonder what I should get...maybe the T shirt.

 

[PBY]

Did anyone ever just go to the gym, do SS from the get go, and see improvement? Or did all of us have like, a year of fucking around and not seeing the right amount of improvement? I know I did.

I def fucked around, got advice from friends and gym bros. Didn't know you were on dat SS train mooosey, good shit.


Also- put up 50 goddam reps of 225 on bench today (not in one go obvi)... but damn, felt good. Kelei's routine is kicking my ass.

 

[Cudder]

I def fucked around, got advice from friends and gym bros. Didn't know you were on dat SS train mooosey, good shit.


Also- put up 50 goddam reps of 225 on bench today (not in one go obvi)... but damn, felt good. Kelei's routine is kicking my ass.

what was your set and rep structure like for that?

 

[SeanR1221]

Did anyone ever just go to the gym, do SS from the get go, and see improvement? Or did all of us have like, a year of fucking around and not seeing the right amount of improvement? I know I did.

5 years of fucking around. Obviously I had results at first and then I plateaued hard. I would go to the gym like 5 days a week and do like 6 different exercises hitting the same area. What a waste of time.

 

[PBY]

what was your set and rep structure like for that?

Its the Kelei routine from bb.com, so I went

1 set of 10, and then 3 reps every 30 seconds til I got to 50

 

[grumble]

Haven't posted in this thread in a long time so I thought I would give an update and ask for advice.

First thing is that I have stopped drinking 100%. I have been sober now for almost 5 weeks. Prior to that, I have been drinking about 4-6 beers everyday for the past 15 years. Over the past 5 years you can also add a bottle a wine a week to the beers and probably a 750ml of hard liquor per week as well on top of the beer and wine. So, I'm sober now and feel fine.

For the past 2 years I have been competing in triathlon sprints, even though I drank every night. About 4 months ago I injured my lower back, right shoulder, and right hamstring. I have been letting it heal for the past few months. I am now returning to training and here is my thought process on my training:

Running 3 days a week for 3-8K
Bike 2 days a week 25-35K
Swim 2 days a week
Lifting Schedule:
Day 1: Squat (10 sets)
Day 2: Bench (5 sets), OHP (5 sets), Dip (5 sets)
Day 3: Deadlift (5 sets), Chins (5 sets) Curls (5 sets)

The lifting will be done 3 on 2 off with the cardio mixed in almost every day with 1 pure day off every 7 days.

Thoughts?

Glad you hear you're sober. I don't find anything wrong with moderate drinking, but beating alcoholism is a big deal and I hope you keep us posted.

your routine could use a little work. If you want to train for a triathlon then your workouts will be different than for someone who wants to get fit in a general sense. How about:

Monday: Squat 5x5, Bench 5x5, curls then a light run
Tuesday: Bike
Wednesday: Run
Thursday: Swim
Friday: DL 5x5, OHP 5x5, chins, dips then bike
Saturday: Run
Sunday: Swim

You get 3x/run, 2x/swim, 2x/bike, only moderately screw up your strength training from all the cardio and still get a decent muscle stimulus. Expect a headway for strength progress due to the heavy cardio though.

 

[balddemon]

Its the Kelei routine from bb.com, so I went

1 set of 10, and then 3 reps every 30 seconds til I got to 50

link to routine?

 

[PBY]

link to routine?

http://forum.bodybuilding.com/showthread.php?t=146471313