The caffeine?
bingo.
The caffeine?
Ate my first Quest Bar today (cinnamon).
As I'm not used to drinking protein shakes, and I haven't worked out for 2 weeks due to studies, it took me like 10mins to eat it :s (dat density)
Do you guys eat one bar in one go, or say cut it in half and eat it over two sessions in a day?
wat
I usually just eat the thing in a few big bites.
I'm done with pre workout drinks. I know many here swear by black coffee. How much do you drink and what is it about it that makes it so good? The caffeine?
Why don't you guys just take a caffeine pill then?bingo.
Why don't you guys just take a caffeine pill then?
Why don't you guys just take a caffeine pill then?
I'm ditching the PWO drink because it's too expensive. A bottle of 100, 200mg caffeine pills is like 5 bucks.probably the same reason why you are ditching the PWO drink.
Yes, I now do hook and will never do mixed grip again.
All it takes is a few sessions to get used to it. Just think of how uncomfortable learning the front rack position for the first time is and how natural it soon becomes. Exactly the same for hook grip. You'll just have to use lighter weight than you are used to to begin with and work your way back up.
The only thing is that high reps at a heavy weight are really difficult with hook grip, so I would recommend straps for that.
Yeah, I probably come across as a wuss, but in my defence I ate it straight after breakfast* thanks to the Quest status on Gaf
*Had a bowl of porridge, 3 hard boiled eggs, fair amount of bacon and 1 piece of toast with (natural) peanut butter spread, followed by a huge plate of melon and watermelon.
Tried hook grip today. I worked my way to 365lb (which is about as much I can lift double overhand) and my thumb kept slipping. Didn't even try 405lb, which is easy for me with a mixed grip but impossible DOH. Do you use chalk when doing hook grip?
It was pretty horrible. My thumbs feel like an elephant stepped on them, hah. I think I'm going to do a deload while I get used to this grip. That, or I'll use it for warmups and pull my heavy sets with straps.
Yep, chalk works well with hook grip. When your thumb strengthens, you'll be using more than your DOH comfortably.
My wife got c4 at Costco. 60 scoops for 30.00
Helps her after a 12 hour shift
I want to max all my compounds soon. Here's what I hope to achieve:
Squat-475
DL-500
OHP-225
Bench-350
I'd be happy with these numbers at my current weight of 180-185 but I still think there is room for improvement. Obviously my squat and DL are too close together and I expect my DL to distance itself from my squat in a few months. That OHP number will be awful hard to push up as 190-195 for 4 is a struggle every week. I think my bench can be upped slightly and I'll soon have a legit shot at a 2xbw bench. We shall see! One thing is for sure, this place or more specifically everyone here continues to give me that extra push of motivation!
Isn´t those numbers for a set of reps?
I´m about the same weight and i´m barely doing 150 pounds. It´s 4 sets, each with 8 reps. I would be OK knowing that i´m just not that strong, but i watch the most badass fucking bodybuilders and personal trainers on the gym and the strongest ones are doing their sets with 280-300 pounds... what´s the secret fitness GAF? Am i reading something wrong?
One thing i always wanted to ask here.Either you guys are just too strong, or the guys in my gym are just a bunch of wimps.
Isn´t those numbers for a set of reps?
I´m sorry i quoted someone, but i was always bugged on this. Most exercises i know are sets of 8, 10 or 12, so a 475 squat is... crazy.
I´m about the same weight and i´m barely doing 150 pounds. It´s 4 sets, each with 8 reps. I would be OK knowing that i´m just not that strong, but i watch the most badass fucking bodybuilders and personal trainers on the gym and the strongest ones are doing their sets with 280-300 pounds... what´s the secret fitness GAF? Am i reading something wrong?
Dat testosteroneAlright, guys, weird body question:
Is it normal to grow more body hair from working out?
I've noticed quite the increase of chest hair growth, and there's even hair starting to grow on my shoulders (which I've never had).
Testosterone increase?
I recommend 3x5 three days a week squats.
Alright, guys, weird body question:
Is it normal to grow more body hair from working out?
I've noticed quite the increase of chest hair growth, and there's even hair starting to grow on my shoulders (which I've never had).
Testosterone increase?
Is there any particular reason why mixed grip is better? I thought mixed grip increases the risk of bicep tears.mixed grip for dl is the best grip
cmon bros you can do it.
I'm ditching the PWO drink because it's too expensive. A bottle of 100, 200mg caffeine pills is like 5 bucks.
That'd be awesome. Can't wait till I can DL heavy without worrying about my biceps, heh.
Alright, guys, weird body question:
Is it normal to grow more body hair from working out?
I've noticed quite the increase of chest hair growth, and there's even hair starting to grow on my shoulders (which I've never had).
Testosterone increase?
I'm ditching the PWO drink because it's too expensive. A bottle of 100, 200mg caffeine pills is like 5 bucks.
Comrade
Those are 1-rep Maxes (1RMs)
The secret is that people here understand the value of strength training and proper programming.
You should stop doing sets of more than 5 if you want to get strong.
He is talking about either about 1RM or 5RM, which is for one set. Now on the set/reps scheme, it is not determined by specific exercises, but by the adaptation you want to promote. The full answer is in the OP. 4x8 is a weird scheme imo. For a 150lb squat that's too much volume for a beginner and not enough strength gain. I recommend 3x5 three days a week squats.
Dat testosterone
Dude deserved to be bigger in hollywood, really smart and talented guy. Also michael jai white.Dolph posted this pic of him on his facebook
so good. Seriously love me some Lundgren.
Reposting this
Edge, you still doing the periodization bible while bulking?
Jesus, why would anyone train 6 days a week? You said your squat is 150lb, that to me is a weak squat for someone that doesn't want to call himself a beginner. Your trainer is an idiot or is milking you outNot exactly beginner, since i'm training six days a week for a while...
Your trainer is an idiot or is milking you out. Tenth program? A good beginner program will last somewhere between 4 to 6 months and at the end of it, you will end up with increased main lifts, quite a good amount of muscle and a great deal of knowledge about your body.i'm already on my tenth different program
Again, do you know why? (the answer for what every rep scheme does is in the OP)but it's still 4x8, 3x10 or 3x12 for every exercise
Increase what things? Because it seems your trainer is just adding exercises along the way instead of just focusing on the basics and increasing the main compounds lifts for great gains.I asked about those smaller reps and the 1RM method that i don't know much about it, but my trainer told me to just stick to the plan and increase things as we progress.
Your trainer is milking you or is an idiotHe keeps telling me i shouldn't push myself too much because of injuries and stuff
How many exercises are you doing per day? It seems your injuries might have been caused by too much volume. Bad program(i'm already on a bummed shoulder and fatigue is a problem since i go to the treadmill everyday after the regular exercises).
With a 150lb squat and weight loss, you are on a caloric deficit. First order of business for 99% of people through the door of the gym is to get you some muscle on. You are certainly not getting muscle on if you have lost 15lb working out 6 days a wekI've lost about 15 pounds since i started, right now i must be at 175 and 5'11.
You are welcomedThanks for the comments.
Dude deserved to be bigger in hollywood, really smart and talented guy. Also michael jai white.
IMDB said:When shooting the film, Sylvester Stallone decided that for the shooting of the fight, he and Dolph Lundgren should hit one another for real, so as to increase the intensity of the scene. After doing three takes of Rocky taking shots to ribs, Stallone felt a burning in his chest, but ignored it. Later that night, he had difficulty breathing and was taken to a nearby emergency room. It was discovered that his blood pressure was over 200, and he had to be flown on a low-altitude flight from Canada to St. John's Hospital in Santa Monica, where he remained in intensive care for eight days. What had happened was that Lungren had punched him so hard in the chest, Stallone's heart had slammed up against his breastbone and began to swell, cutting off the blood supply and restricting the oxygen flow throughout the body.
The former:
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etc...
So I decided to buy some creatine (Creapure) for the first time.
How do I use it? Any precautions?
Dolph is a practitioner of kyokushin. Of course he's strong. He's got a physique to match too.Apparently Dolph was really freaking strong, too:
Also, Michael Jai White is pretty awesome, and unlike many atheletes / martial artists who move on to Hollywood, he can actually act.
Cool. So I gather this 'loading phase' is all bullshit? When is the best time to take it?5g a day, easy. Drink lots of water.
Dolph is a practitioner of kyokushin. Of course he's strong. He's got a physique to match too.
Cool. So I gather this 'loading phase' is all bullshit? When is the best time to take it?
Ah right. I'll just throw a scoop in my PWO shake then.I don't think it's "bullshit" per se. It will load your muscles much quicker than taking 5g a day at the beginning, but you will eventually get to that point without loading it. But loading will also use up a lot of your creatine quickly (therefore money).
I've heard everything from post workout to whenever you want. Still don't have a definite answer on the best time to take it.
Sorry, didn't see you post this before. I currently am not. I'm currently focusing on a Chad Waterbury method style of lifting focusing more on explosive movements and increasing my twitch muscles/fibers.
I focus mainly on back and traps twice a week. Arms as well. Do bench and incline bench once a week with some minor shoulder work. Squatting once a week with a real focus on form as I reset to 225 (currently at 265 lbs). As mentioned earlier, doing more glute ham raises and glute bridges/raises. Doing the Magnusson-Ortmayer Deadlift routine on Saturdays.
My goal for the rest of the year is a massive back and big traps. After 12 weeks on the MO deadlift routine, transition to 1-2 sessions of Smolov Jr. for bench with a focus still on traps/back.
Jesus, why would anyone train 6 days a week? You said your squat is 150lb, that to me is a weak squat for someone that doesn't want to call himself a beginner. Your trainer is an idiot or is milking you out
Your trainer is an idiot or is milking you out. Tenth program? A good beginner program will last somewhere between 4 to 6 months and at the end of it, you will end up with increased main lifts, quite a good amount of muscle and a great deal of knowledge about your body.
An intermediate program can last you from 1 year to 2 years and an advanced program could last you years and years, as long as you put the work in. There is no way in hell you should ever do 10 programs before you get your squats/deadlifts to a decent amount
Again, do you know why? (the answer for what every rep scheme does is in the OP)
Increase what things? Because it seems your trainer is just adding exercises along the way instead of just focusing on the basics and increasing the main compounds lifts for great gains.
Your trainer is milking you or is an idiot
How many exercises are you doing per day? It seems your injuries might have been caused by too much volume. Bad program
With a 150lb squat and weight loss, you are on a caloric deficit. First order of business for 99% of people through the door of the gym is to get you some muscle on. You are certainly not getting muscle on if you have lost 15lb working out 6 days a wek
You are welcomed
So I watched a few of Frank Yang's more informative videos, more specifically on CNS. Frank Yang Q&A 5 - How and why to train the CNS (central nervous system) and Frank Yang answers more questions on CNS.... Just how accurate are the things he's saying? It seems to make more sense; more efficient CNS = firing more muscles -> gain muscle faster (?). He also said to train CNS by #1 Lift HEAVY (85-90% max, I assume 1RM?), #2 Lift FAST (50-60% max for 2-3 reps), #3 Plyometrics.
I'm going to switch from Omar Isuf's beginner program to SS Practical Programming Novice Program after next week (with some modifications, I'll post the details in a few days). So how do I train to do what Frank did before he switched to bodybuilding (from my understanding)? I assume you do #1 by default. What can I do about #2? And the only plyometrics I have time for is box jumps (I do 3x5 after every workout, might bump it to 5x5), I wish I can do sprints but my university doesn't have a track field. Am I thinking too far ahead or too much? I apologize if my post is reeking with ignorance
I dont have the time to watch these videos, but frank has been spot on with regards to cns in videos ive seen before.So I watched a few of Frank Yang's more informative videos, more specifically on CNS. Frank Yang Q&A 5 - How and why to train the CNS (central nervous system) and Frank Yang answers more questions on CNS.... Just how accurate are the things he's saying? It seems to make more sense; more efficient CNS = firing more muscles -> gain muscle faster (?). He also said to train CNS by #1 Lift HEAVY (85-90% max, I assume 1RM?), #2 Lift FAST (50-60% max for 2-3 reps), #3 Plyometrics.
I'm going to switch from Omar Isuf's beginner program to SS Practical Programming Novice Program after next week (with some modifications, I'll post the details in a few days). So how do I train to do what Frank did before he switched to bodybuilding (from my understanding)? I assume you do #1 by default. What can I do about #2? And the only plyometrics I have time for is box jumps (I do 3x5 after every workout, might bump it to 5x5), I wish I can do sprints but my university doesn't have a track field. Am I thinking too far ahead or too much? I apologize if my post is reeking with ignorance
It is true that strength is hugely the product of the CNS becoming more efficient at handling the weight. That part of what explains how novices gain so much strength so fast. Hypertrophy also is part of the equation, since bigger muscles=better leverage, but yeah, the CNS plays a huge part, and that's why you need to lift heavy to get strong. Your CNS has to get used to handling that amount of weight.
Concerning plyometrics: they are not for novices, since they can't really be scaled down since you are using your bodyweight and novices tend to lack the joint / bone integrity more advanced lifters have and can get injured easily.
My suggestion is that you try and exhaust a SS-style linear progression and take it from there. It's probably too early to be concerned with such things at this point.
That's good to know, I can probably assume he's spot on in these two videos as well. Thank youI dont have the time to watch these videos, but frank has been spot on with regards to cns in videos ive seen before.