I would probably increase reps until you start to become more stable because you definitely don't want to have that issue when the 5 reps become hard with heavier weight. Try to also hit those stabilizers in your back with pull ups and rear delt flys. I think flat dumbbell presses would also help out your stabilizers.
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Fitness |OT7| #Swelfies, Trap Lords, and Quadzilla
- Thread starter FallingEdge
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I would probably increase reps until you start to become more stable because you definitely don't want to have that issue when the 5 reps become hard with heavier weight. Try to also hit those stabilizers in your back with pull ups and rear delt flys. I think flat dumbbell presses would also help out your stabilizers.
Brolic Gaoler
formerly Alienshogun
Hope you're right. 700lbs is legit strong at any weight and even better sub 300/280 body weight.
I'm glad you can train legs too. You've taken a beating, so it's great you're finding stuff you can do and working around your issues. I can only imagine your potential if your chosen career didn't beat you into the ground.
Coriolanus
Banned
Progression pic time cuz fuckit, im proud/starving, even if this is more diet related than fitness related. All with loose stomach at same time of night cuz no point cheating comparison pix.
Day 0, january 6, 95kg
Day... 28, february 3, 87kg
Today, day... 62, 82kg
Curiously, weight loss resulted in the appearance of a larger back. Noice.
Pretty damn happy with the shortcut so far. Gon' keep hitting no more than 1500kcal daily and see how close we can get to 10%. If/when we reach 15%, new shortcut starts.
Day 0, january 6, 95kg
Day... 28, february 3, 87kg
Today, day... 62, 82kg
Curiously, weight loss resulted in the appearance of a larger back. Noice.
Pretty damn happy with the shortcut so far. Gon' keep hitting no more than 1500kcal daily and see how close we can get to 10%. If/when we reach 15%, new shortcut starts.
lol, don't starve yourself too much. youll lose the weight but itll be with muscle too and thats no good. cant believe 1500 calorie days are a thing even though i go with 1600 when cutting on a rest day. also, any recs on cardio? im tried as hell after my workout but wanna get my endurance up... HIIT is a no go cause ill die after any session.
My bench has been pretty shit lately and I decided to measure my biacromial distance to calculate where I "should" be gripping. It's a lot narrower than I thought it would be. I was gripping a tiny bit more than 2x my biacromial distance so I guess that explains a lot.
I'm a bit curious how you guys determined your bench grip width. Trial and error to see what feels strongest? Or used 1.5x your biacromial distance and played around with it from there?
I'm a bit curious how you guys determined your bench grip width. Trial and error to see what feels strongest? Or used 1.5x your biacromial distance and played around with it from there?
Of course it is you're already way lighter! Good job though
Yeah 1500 cals a day is super low unless you're like 4'8''.
On a brighter side, all of my complaining over the weekend was for nothing. Today I did legs and my veins were crazy. I've never had so many while working my legs out. I pretty much had my shorts hiked up like running shorts the whole time I was at the gym!
God Dayumm
Banned
Nice! Right now I have more or less the body fat like your second pic. I should cut down some more calories too.
Askelmittari.
In 4 months of lifting, I've doubled my benchpress, tripled my arm strength, and quadrupled my leg strength.
I think now is a good time to start cutting and reset before trying a clean bulk in the future. Need to get rid of this belly before beach season.
Anyone know of a good diet & exercise plan that can help me achieve that while maintaining my strength levels?
I think I will look pretty good if I lose ~10 lbs of fat. What's a reasonable time frame to accomplish that?
I think now is a good time to start cutting and reset before trying a clean bulk in the future. Need to get rid of this belly before beach season.
Anyone know of a good diet & exercise plan that can help me achieve that while maintaining my strength levels?
I think I will look pretty good if I lose ~10 lbs of fat. What's a reasonable time frame to accomplish that?
I just tried iso sensation 93 Cafe Brazil protein powder.
God Fucking Damnit. This is the best protein I have ever tasted. It tastes like friggin frappucino. I'm actually looking forward to drink it again.
I would rate it 9.5/10 in terms of taste.
Previously I have tried:
On double chocolate 6.5/10
On banana strawberry 6/10
Previously I would rate on double chocolate a 7/10. But this is so good that it makes me dread finishing my leftover on.
God Fucking Damnit. This is the best protein I have ever tasted. It tastes like friggin frappucino. I'm actually looking forward to drink it again.
I would rate it 9.5/10 in terms of taste.
Previously I have tried:
On double chocolate 6.5/10
On banana strawberry 6/10
Previously I would rate on double chocolate a 7/10. But this is so good that it makes me dread finishing my leftover on.
I was about to post about this
yesterday for the first time ever I saw my veins on my arms during workout, left one to be precise. I had never noticed even a glimpse of veins.
is there a meaning to vascularity?? am I doing something right or wrong or neither?
DUFFMCWALIN
Member
I make sure my arms are 90 degrees when they come down. Not sure where I heard that from but it seems to be the most comfortable and strongest position for me.
Of course it is you're already way lighter! Good job though
Yeah 1500 cals a day is super low unless you're like 4'8''.
On a brighter side, all of my complaining over the weekend was for nothing. Today I did legs and my veins were crazy. I've never had so many while working my legs out. I pretty much had my shorts hiked up like running shorts the whole time I was at the gym!
Not necessarily. It depends on training as well. For example Lyle McDonald's RFLD works super well even though it's just around 1100kcal for most people, because the training volume is kept so low. Most people don't lose muscle on that diet if they do it right.
I was about to post about this
I had never noticed even a glimpse of veins.
is there a meaning to vascularity?? am I doing something right or wrong or neither?
It means you're getting ripped, son!
Watched Layne Norton's video recently on how to do a proper squat, and I'm realizing I might have been missing some details up to now. Did squats and front squats on Sunday and I'm still feeling the DOMS. Don't think I'd been getting full depth up till then due to long femurs making it difficult, but getting it now and feels like a totally new exercise.
Bodybuilding.com teamed up with Arnold Schwarzenegger to release his blueprint that he used on a cut during his prime. In the video he goes through various topics but also addresses ways to stay motivated and hungry. I found it really inspirational and I am now definitely more determined than ever to lean down before I leave to Europe at the end of May.
https://www.youtube.com/watch?v=QcM9CZMMDkU
https://www.youtube.com/watch?v=QcM9CZMMDkU
Pancakes
hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
Aside from the product placement that was actually a pretty legit video. My low-bar squats have been going up but I never quite feel like my glutes are activating properly on the ascent. Always feels like my back and quads are doing most of the work.
Gonna try to incorporate some of his cues tomorrow.
Psychotext
Member
Link?
Pancakes
hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
I just googled Layne Norton Squat Video and this was the result.
http://www.bodybuilding.com/fun/how-to-squat-tutorial.html
https://www.youtube.com/watch?v=ZxD05t7qlHQ
That's the one.
Psychotext
Member
Cheers
really? is it a sign of some kind of progress?
Absolutely, it means you're gaining lean muscle and cutting fat. A lot of it has to do with genetics, but if you've never been vascular and you are now, it definitely means progress. Drinking MORE water, eating clean with high protein content and doing HIIT will all increase your vascularity.
DUFFMCWALIN
Member
This means I'll never have a lot of veins. Oh well not a big loss imo.
Why not Duff?
DUFFMCWALIN
Member
I'm genetically not a very veiny guy. I'm sure I'll show some more as I keep lowering my bf% but it'll never be anything super impressive. Which is fine for me. Its not something I think about.
I just want to see my vein pop on my bicep.
Drink a ton of water, eat tuna out of a can, and super set everything for a week!
FallingEdge
Member
I'm the exact opposite. Good genetics when it comes to BF% and vascularity.
Really nice lookings pics from the cut! You look great now.
Just make sure to keep the muscles. Hahahah, duly noted and kiitos.
I wasn't that far off... Oooooh. I am so waiting to see the results!
Definitely progress. Awesome work!
Brolic Gaoler
formerly Alienshogun
Think I've hit a point in my training where I don't have to adhere to a program and train myself successfully. I'm gonna start doing max effort on one lift, and the similar lift I'll push volume not based off of percentages, but how I feel for the day. It's nothing revolutionary, but it's new for me.
So the two lifts I'm pushing now are deadlift and bench press. So OHP and squats are now volume.
Today I did OHP 3 sets at top and last rep amrap. Final set was 225x6 after two previous at same weight for 5. Then did 3 sets of 10 at 135. Also added in high rep low weight wide grip upright rows.
Top sets in the video. Log in description. A ton of volume and my upper back smoked.
http://youtu.be/94DW_eBIQa4
So the two lifts I'm pushing now are deadlift and bench press. So OHP and squats are now volume.
Today I did OHP 3 sets at top and last rep amrap. Final set was 225x6 after two previous at same weight for 5. Then did 3 sets of 10 at 135. Also added in high rep low weight wide grip upright rows.
Top sets in the video. Log in description. A ton of volume and my upper back smoked.
http://youtu.be/94DW_eBIQa4
If you're at this place and you're serious about shows and shit, why not get a trainer?
Brolic Gaoler
formerly Alienshogun
Huh? Not sure I'm understanding you. If I know how to train myself, why would I need a trainer? I got is far without one and educating myself. Most I would want is a training team/partner and those are hard to find.
Hey guys....a little confused here.
I've made some remarkable changes in the past two years, and I've almost achieved what I want. Have a couple questions right now because I'm starting to get confused and don't really know what to do from this point forward.
I'm currently 175 lbs. My build is ALMOST what I want. I'm in pretty decent shape but I still have some fat I'd like to get rid of but I'd also like to put on some more muscle.
However, 175lbs. is pretty much what I've wanted as far as my weight. Essentially, I'd like to be the exact same weight I am right now but I want to have more muscle and less fat.
I know that's basically what everyone says, but I'm trying to bulk and then cut, right? But I don't want to bulk another 10 pounds. I really can't afford a new wardrobe right now and my pants are already a bit snug. So what can/should I do if I want to put on muscle?
If I bulk to put on more muscle, for say, 3 months and put on--let's say 10-15 pounds, then cut until I'm 175 again will that essentially get me what I want? Or is there another way to do this?
It's hard for me to describe what I want. I like where I'm at. I just want more muscle and less fat.
I've made some remarkable changes in the past two years, and I've almost achieved what I want. Have a couple questions right now because I'm starting to get confused and don't really know what to do from this point forward.
I'm currently 175 lbs. My build is ALMOST what I want. I'm in pretty decent shape but I still have some fat I'd like to get rid of but I'd also like to put on some more muscle.
However, 175lbs. is pretty much what I've wanted as far as my weight. Essentially, I'd like to be the exact same weight I am right now but I want to have more muscle and less fat.
I know that's basically what everyone says, but I'm trying to bulk and then cut, right? But I don't want to bulk another 10 pounds. I really can't afford a new wardrobe right now and my pants are already a bit snug. So what can/should I do if I want to put on muscle?
If I bulk to put on more muscle, for say, 3 months and put on--let's say 10-15 pounds, then cut until I'm 175 again will that essentially get me what I want? Or is there another way to do this?
It's hard for me to describe what I want. I like where I'm at. I just want more muscle and less fat.
DUFFMCWALIN
Member
How is your current diet look like? Seems that you might be able to go up on protein and cut some carbs or fat, could help you stay the same weight while going through some body recomposition. Something like keto? I don't know those are my best suggestions. Others in here are much more knowledgable than me.
Psychotext
Member
Just out of interest, why do you care about your actual weight? Is it for sports / competition purposes? I mean as a cyclist I simply can't put on too much weight... it's a massive negative, so it's all about power to weight ratio for me.
If it wasn't for that though, I don't think I'd care about any particular numbers as long as I looked how I wanted to look.
If it wasn't for that though, I don't think I'd care about any particular numbers as long as I looked how I wanted to look.
Oh my bad brolic, I read your first sentence to mean you could NOT train yourself any longer...too beastly, need professional help
Brolic Gaoler
formerly Alienshogun
Yeah, I worded it poorly. I meant I don't have to adhere to a program.
I would like to find a dedicated strongman team to train with, but the closest to me are in St. Louis which isn't too bad and Paducah Kentucky which is a bit of a haul.
I just couldn't get a feel for them. I'll try again when I do my eventual bulk. Will be a while lol.
Brolic Gaoler
formerly Alienshogun
Well, to be honest, I don't really care. From the get-go, I've just wanted to always be 180 pounds of solid muscle, lol. Like, I want most of that weight to be muscle with very little fat. That's what I've been striving for for a few years now.
I feel like that's within my grasp, and that's really the only reason. I know it's corny. But otherwise, I know it's more worthwhile to be concerned with what I look like rather than what I weigh.
I'm honestly thinking of just doing a bulk for 3 months and then cut for 3 months and see where that gets me. I'll bulk on a 40p/30c/30f diet and see where I'm at in the middle of June. Then, if I'm happy with the muscle I've put on, I'll focus almost entirely on cutting by doing a different routine (to spice things up) but also eating a bit less so that I'm actually losing some fat.
How does that sound?
Oh, and:
Is it even possible to gain muscle while on keto? I don't think I could find/afford enough food to gain weight while on keto.....and I know insulin spikes after a workout are what help your body store/build muscle. So....is it possible? My current diet is pretty good. I keep a good p/c/f ratio MOST days. I always make sure to get lots of protein.
entremet
Member
Brolic Gaoler
formerly Alienshogun
Psychotext
Member
You can, of course, but it's not the ideal strategy.
Sounds like you have a plan for bulking / cutting... next step would be giving it a try.
Ether_Snake
å®å®å®å®å®å®å®å®å®å®å®å®å®å®å®
Do anti-inflammatory pills like ibuprofen negatively affect muscle growth? Is there any downside specifically in the context of working out in using them? I don't use them because I'm sore, I use them once in a while for other reasons but wanted to make sure they didn't have a negative impact on my gains.
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