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[ILoveBish]

Could be mental, could be your caloric restriction (1400 is low as hell). Could be both. I'm 34 and haven't deloaded in over a year. Take a week or two off? Yeah, on vacation or being sick. Deload? No.

Yah, i hear you for sure. I am trying not to do what i did last time, which was chasing new prs and ultimately getting nowhere on my true goal, which is the fat loss. I really just want a flat stomach, but i want to get it while not losing any muscle, which is why i'm doing 5/3/1. That is why i feel like the deload week isn't a big deal at this time. Once i have hit my goal, my intention is to get really, really strong, while maintaining a very low bf%. I never want to be fat again, so i need to get thin first, then really get to work then. I know for a lot of people its all about really being strong, but being so obese for so long, i just want to get to that point where i'm thin.

I suspect i'll be able to eat 3k+ calories and lift heavy on keto fully adapted and get some really damn good results. But that is all speculation till i get there.

 

[Scarecrow]

I feel like I'm getting fatter?

I exercise 6 days a week an hour each day. Mostly lifting/push ups/etc. I started eating more proteins so my body would have the stuff to build muscle and my overall strength is definitely increasing.

I've never been overweight, and I feel like my stomach is getting bigger. I've been reading lifting was a good way to reduce body fat but I feel like I'm not seeing that happening. I don't really eat much trash food (no sodas, etc.)

Maybe I should run more? Add in some cardio to my mix.

 

[sphinx]

I feel like I'm getting fatter?

I exercise 6 days a week an hour each day. Mostly lifting/push ups/etc. I started eating more proteins so my body would have the stuff to build muscle and my overall strength is definitely increasing.

I've never been overweight, and I feel like my stomach is getting bigger. I've been reading lifting was a good way to reduce body fat but I feel like I'm not seeing that happening. I don't really eat much trash food (no sodas, etc.)

Maybe I should run more? Add in some cardio to my mix.

probably too many calories coupled with poor/bad/weak programming?

In my experience, I've noticed it's hard to gain weight constantly if you are actually busting your ass out there.

by your own appreciation, are you gaining mass in form of muscle or fat?

 

[Brolic Gaoler]

Yah, i hear you for sure. I am trying not to do what i did last time, which was chasing new prs and ultimately getting nowhere on my true goal, which is the fat loss. I really just want a flat stomach, but i want to get it while not losing any muscle, which is why i'm doing 5/3/1. That is why i feel like the deload week isn't a big deal at this time. Once i have hit my goal, my intention is to get really, really strong, while maintaining a very low bf%. I never want to be fat again, so i need to get thin first, then really get to work then. I know for a lot of people its all about really being strong, but being so obese for so long, i just want to get to that point where i'm thin.

I suspect i'll be able to eat 3k+ calories and lift heavy on keto fully adapted and get some really damn good results. But that is all speculation till i get there.

Actually, for most people it's exactly what you're doing. Most people do it for aesthetics. Personally I would gain the muscle first, then lose, but you're doing fine the way you are.

I think I got the main lifts down pat. I'm looking at the Triumvirate template and it looks good to me but I'm too scared to do good mornings

Gotta do em to learn em! Start low weight and high rep. And focus on pushing your as back, not bending over.

[

 

[CherryWoodFuton]

Gotta do em to learn em! Start low weight and high rep. And focus on pushing your as back, not bending over.

[

I watched this vid on how to do them
http://youtu.be/D6SVzzXKsdg
The first thing he talks about is bulging discs and not being able to walk for a week. Fml

So yea def gonna start with just the bar

 

[sphinx]

today I liked myself at the gym. I've been doing a lot more cardio and my body is really reacting to it. the mirrors are showing me new things, more defined arms and delts. I haven't stepped on a scale since I arrived here in Mexico but I may be losing weight now, and I am ok with it if it means more definition, I managed to take some shots during today's workout

(the faces I do while doing lateral raises... embarrasing lol)

EDIT: and because I'd rather make this a pic post, I will share how and where I spend most sunday mornings. Words can't express how much joy I get from going there and just put my music on and run that path.

I never want to be fat again, so i need to get thin first, then really get to work then. I know for a lot of people its all about really being strong, but being so obese for so long, i just want to get to that point where i'm thin.

this is what I'd do If I were in your situation too.

I was never as fat or stocky but in the months prior to Summer 2012 I had a sizeable gut and had a hideous body. I started doing some crazy cardio 4 or 5 days a week and I lost a lot of weight and got rid of that residual flab I had.

when I set foot in a gym for the first time in Fall 2012 I was very much in my ideal weight, probably a bit under. After that, I got interested in strength and lifting and having that body I had as a starting point is the best thing that could have happened to me.

it's like starting from zero, an empty page, it was a great feeling for me, and I hope it's the same for you.

 

[Nelo Ice]

Woo if all goes well today, I may finally get my first 3 plate lift and deadlift 315 lbx for 1x5.

Also since the fitness goals thread was bumped that reminded me, I really wanna get a muscle ups down this year. Anyone have any tips to getting a muscle up?. Right now I feel like I have the strength to do one but my technique is just ass.

edit:And after I typed that I looked it up on youtube and Omar Isuf has a recent video on how to do muscle ups. Challenge accepted.
https://www.youtube.com/watch?v=EKg5hfbj6Jg

 

[Scarecrow]

by your own appreciation, are you gaining mass in form of muscle or fat?

I think muscle. It could all just be in my mind? Maybe everything is getting just a little bit more toned that my stomach seems bigger by comparison?

 

[Faiz]

I would tell those beginners the deload in 5/3/1 as a monthly occurrence is not needed. And to only use it if they feel they need it. Otherwise, skip to next cycle. I say that as someone who ran 5/3/1 for over a year.

I agree in that it isn't needed but I still say they should do the program as described for a cycle or two.

And I remember those 5/3/1 updates. We've come a long way baby.

That was me. Ran the first 2-3 cycles with the monthly deload and determined it wasn't needed. Now I'm doing it every second or third depending on how I feel.

Really wish I hadn't done the deload the week before I got the stomach virus too...

 

[Labombadog]

I have a question regarding creatine.

Should I take creatine every other month only? Example, In April I take 3-5 grams of creatine everyday and then take a break from it in May and come back to it in June.

Or is it ok to take it everyday?

Thank you!

 

[ldcommando]

This one:

Or is it ok to take it everyday?

edit:And after I typed that I looked it up on youtube and Omar Isuf has a recent video on how to do muscle ups. Challenge accepted.
https://www.youtube.com/watch?v=EKg5hfbj6Jg

Muscle-ups are also on my goal list so I will definitely try these tips. Thanks, bro.

 

[Brendonia]

Has anyone here tried German Volume Training? I've been getting kind of bored with some of the standard routines so thought I'd give it a shot and holy hell is it challenging. I'm on week two and haven't felt DOMS like this in years.

Just curious if anyone has any experience with it and can share results. I was running the PHAT program for a while but wanted a change, which this definitely is. Goal right now is to build some muscle I'm not as concerned about strength.

 

[Szu]

today I liked myself at the gym. I've been doing a lot more cardio and my body is really reacting to it. the mirrors are showing me new things, more defined arms and delts. I haven't stepped on a scale since I arrived here in Mexico but I may be losing weight now, and I am ok with it if it means more definition, I managed to take some shots during today's workout

(the faces I do while doing lateral raises... embarrasing lol)

EDIT: and because I'd rather make this a pic post, I will share how and where I spend most sunday mornings. Words can't express how much joy I get from going there and just put my music on and run that path.





this is what I'd do If I were in your situation too.

I was never as fat or stocky but in the months prior to Summer 2012 I had a sizeable gut and had a hideous body. I started doing some crazy cardio 4 or 5 days a week and I lost a lot of weight and got rid of that residual flab I had.

when I set foot in a gym for the first time in Fall 2012 I was very much in my ideal weight, probably a bit under. After that, I got interested in strength and lifting and having that body I had as a starting point is the best thing that could have happened to me.

it's like starting from zero, an empty page, it was a great feeling for me, and I hope it's the same for you.

Hehehe, that's an amusing face. My faces are worse, sometimes I look like this.

Also, the running pic is soooooo green.

 

[Zoe]

I think muscle. It could all just be in my mind? Maybe everything is getting just a little bit more toned that my stomach seems bigger by comparison?

Muscle will make stomach fat bulge out.

 

[Naughty_Doge]

Hey GAF I've been following this routine for a couple of months:
http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html

I quite like it but I feel hitting each muscle group only once a week might not be enough. I feel like I can work each group more frequently.
Does anyone here have suggestions for an upper/lower 4 day split routine? My main goal right now is to build muscle mass.

So, no suggestions I guess?

 

[Brolic Gaoler]

So, no suggestions I guess?

Did you read the OP?

 

[ACE 1991]

So, no suggestions I guess?

Try this: http://www.jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/


I ran this for a while, made some good progress with it.

 

[Psychotext]

Blech. So unbelievably run down / ill. Will be interesting to see what it does to my numbers when I work out in a bit.

 

[despire]

Try this: http://www.jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/


I ran this for a while, made some good progress with it.

This or something similar.

 

[HisshouBuraiKen]

The one thing I hated about that program. Deloads. I think they are overrated as a weekly thing. But people love them.

I never read beyond 5/3/1 but a friend of mine did & said he realized the deloads were probably too frequent for most people & recommended just using them in as necessary.

Try this: http://www.jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/

I ran this for a while, made some good progress with it.

Speaking of Lyle McDonald he put up a new article today, I've never tried this before but given all the evidence he presents I may adjust my training to take advantage of the techniques he discusses:

Lyle's Ultimate Training Secret

 

[Naughty_Doge]

Did you read the OP?

Yes. I know there's an upper/lower spit routine in the OP, but it was a 3 day routine. I know I could adapt it to 4 days but I thought I'd ask first.

Try this: http://www.jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/


I ran this for a while, made some good progress with it.

Yeah I've heard good things about Lyle's routine. Thanks.

 

[Cooter]

Yes. I know there's an upper/lower spit routine in the OP, but it was a 3 day routine. I know I could adapt it to 4 days but I thought I'd ask first.

Yeah I've heard good things about Lyle's routine. Thanks.

What you linked will work well if your diet is in check. I would substitute lat pull downs for pull ups personally on back day. Besides that it looks pretty good. Nice little hybrid BB/PL routine. It's actually fairly similar to my routine.

Edit: fixed

 

[God Dayumm]

Speaking of Lyle McDonald he put up a new article today, I've never tried this before but given all the evidence he presents I may adjust my training to take advantage of the techniques he discusses:

Lyle's Ultimate Training Secret

The FAP training secret xD

Sounds like something I can stick to

 

[sphinx]

I would substitute pull ups for lat pull downs personally on back day.

how come? I always thought pull-ups were the better exercise

 

[Cooter]

how come? I always thought pull-ups were the better exercise

I'm an idiot. I reversed the two. You are correct.

 

[sphinx]

I'm an idiot. I reversed the two. You are correct.

everything is good now

pull ups for ever.

 

[Naughty_Doge]

What you linked will work well if your diet is in check. I would substitute lat pull downs for pull ups personally on back day. Besides that it looks pretty good. Nice little hybrid BB/PL routine. It's actually fairly similar to my routine.

Edit: fixed

Yeah, I like it a lotand so far it's been giving me results, but as I said I feel I can get away with hitting each group a bit more frequently since technically I'm still a noob.

I'll see what works best.

 

[Cooter]

Yeah, I like it a lotand so far it's been giving me results, but as I said I feel I can get away with hitting each group a bit more frequently since technically I'm still a noob.

I'll see what works best.

Take away one of the rest days and see how it goes.

 

[Chocobro]

Yesterday was my first time doing pause squats (6x4) and pause deadlifts (3x4) and they were more tiring than I thought. I did 2 second pauses; how long do people usually pause for?

 

[DUFFMCWALIN]

Yesterday was my first time doing pause squats (6x4) and pause deadlifts (3x4) and they were more tiring than I thought. I did 2 second pauses; how long do people usually pause for?

If I've ever done pause's in my lifts its been for 3-5 seconds, but like you I don't know how people usually do it.

 

[SeanR1221]

I do a 3 second pause for squats.

 

[Cooper]

I'm an idiot. I reversed the two. You are correct.

pssst... You're supposed to say "April Fool's!" not "I'm an idiot" (cause you're not!).

 

[sphinx]

Hehehe, that's an amusing face. My faces are worse, sometimes I look like this.

Also, the running pic is soooooo green.

Szu please explain to me, what is the thing Bruce Lee kicks in this gif?

is that a rag doll?? that can't be a human being, he would have broken his neck

 

[Szu]

Szu please explain to me, what is the thing Bruce Lee kicks in this gif?

is that a rag doll?? that can't be a human being, he would have broken his neck

This is part of the final fight scene in Enter The Dragon. It's pretty obvious from this gif that Bruce Lee is hitting a dummy. The dummy "stand-in" is used so that Bruce can apply more force into his roundhouse to add to the impact of the hit.

With the combination of sound effects and film editing, the completed shot has quite a bit of kick in it.

 

[ILoveBish]

Bench day done, felt super strong during compound but really got psyched out when I couldn't find the 40lb dumbbells to do my 3rd set on accessories and it threw me off from there. Kinda fizzled out and just called it a day. No worries, tomorrow is a new day.

 

[Nelo Ice]

Well only got 1x4 on 315 lb deadlift attempt. After the 3rd rep my grip strength was faltering and after the 4th I had nothing left . Looks like I need to invest in chalk now.

Also I tried my hand again at 100 lb OHP and only got 2x5. 3rd set I ran out of steam again after the 3rd rep.

 

[J. Bravo]

Bench day done, felt super strong during compound but really got psyched out when I couldn't find the 40lb dumbbells to do my 3rd set on accessories and it threw me off from there. Kinda fizzled out and just called it a day. No worries, tomorrow is a new day.

why didn't u just use 45s

 

[ILoveBish]

why didn't u just use 45s

I did, it was 10x30, 8x35, 6x40 and 4x45, but the jump from 35 to 45 was a bit much for me. No biggie.

 

[Sadetar]

Well this is all fine and dandy. My working place where I have been since 2008 informed me today that they are not going to renew my contract after May since I am graduating. That would mean they would need to pay me more and also offer me a better position if one would open so they think it is just easier not to hire me again. It seems that my wallet is not going to realize I will (hopefully) graduate this summer/spring. The good side is that I most likely have way more time to work out during summer...

I might actually do it tomorrow. Could be interesting, or boring, since there's only 1 month left before I gauge my progress and eat lots of tasty food.

Well, better late than never. Even if a month is quite a short time to do the comparison it is still good to have the photos so for example you can check what are the differences when you do your next cut.

Well, 170 lbs, cut accomplished as per my my intentions in December. Kinda miss pushing the numbers I was doing at 210, haha, but they haven't gone down that much and this is a lot better for clothing-optional parties, I have to say. ;b

That is awesome! Well done. Any chances of seeing some motivating photo comparisons?

today I liked myself at the gym. I've been doing a lot more cardio and my body is really reacting to it. the mirrors are showing me new things, more defined arms and delts. I haven't stepped on a scale since I arrived here in Mexico but I may be losing weight now, and I am ok with it if it means more definition, I managed to take some shots during today's workout

(the faces I do while doing lateral raises... embarrasing lol)

EDIT: and because I'd rather make this a pic post, I will share how and where I spend most sunday mornings. Words can't express how much joy I get from going there and just put my music on and run that path.

Totally loving the pics! I have seen awesome improvements during the year I have been in here. You have done ashtonishing work! Also really liking that running pic! I wish it looked like that outside, but nope.

 

[Cooter]

Strength is holding as I enter the low 190s.

Monday got 190x3x3 OHP and today got 315x4 on bench and 130x5 on DB incline.

 

[MrToughPants]

Strength is holding as I enter the low 190s.

Monday got 190x3x3 OHP and today got 315x4 on bench and 130x5 on DB incline.

Nice!

Everybody making gains but me! My knees have been popping and hurting recently

 

[Spiritreaver]

Strength is holding as I enter the low 190s.

Monday got 190x3x3 OHP and today got 315x4 on bench and 130x5 on DB incline.

Great work man, really crazy how strong you are with how fast you're cutting, what weight did you start at again?

 

[Cooter]

Nice!

Everybody making gains but me! My knees have been popping and hurting recently

Not gaining, holding steady. Besides, 75% of your best is still elite.

Great work man, really crazy how strong you are with how fast you're cutting, what weight did you start at again?

Thanks Sir Quadington. Started at 175 in November. Peaked at 220 by the last week of February.

 

[ILoveBish]

The speed you cut at is insane. Really awesome tho.

 

[Tater Tot]

Finding it hard to follow my diet but I have a deadline of 8 weeks to lose 10 lbs. Today I went to the gym and PR'd on the Squat with great form and celebrated by eating 2 slices of Costco Pizza. Got to keep my eye on the prize. Cooter you are providing some good inspiration.

 

[J. Bravo]

this is some bullshit. can't believe anyone actually took the time to write this.
http://www.muscleandstrength.com/articles/10-reasons-why-you-shouldnt-compound-lift

Spoiler

I got got

 

[bchamba]

I'm late on the deloads discussion but I'll put my 2 cents in anyways. I run a conjugate system where every single week I'm maxing out in a lower body and an upper body movement along with days that are higher volume lower intensity. I've never taken a scheduled deload and my body never feels run down by the time the next max effort lift comes around. The only time I have taken a few days off (maybe 4-5) is after a powerlifting meet or when I'm on vacation like this week that I'm in Orlando. I feel that your body will let you know when you need to back off a little and actually resting just because some program says to isn't necessary.

 

[NEO0MJ]

Need some help. My right wrist has been hurting for a few weeks, though usually only when lifting bars/dumbbells for bicep exercises. Think it's time I visit the doctor?

 

[Visceir]

Need some help. My right wrist has been hurting for a few weeks, though usually only when lifting bars/dumbbells for bicep exercises. Think it's time I visit the doctor?

I imagine the doctor would just tell you to stop working out for a while and let it rest.

Anti-inflammatory pills and applying something cold on it might speed up the healing process.

 

[Nohar]

Hi,

So, it has been a while since I've done abs. I began doing some again, but now I have a pain I didn't have at all before in the area near my appendix (which was removed years ago). After doing some abs, the pain seems to fade away a little, but after a week it is still there. I'm kinda confused since I never experienced this pain there before (at least, never while doing abs). Any ideas?

EDIT: *sigh* Nevermind, I guess I should go see my doctor, this is probably not fitness related.