Nice! Congrats man
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Fitness |OT8| Dad Bods, Bulge Swelfies, and Wait...Do you even lift bro?
- Thread starter Chocobro
- Start date
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Nice! Congrats man
oh, I meant I couldn't find the date on the package, but checked again and finally found it (for some reason that part was in polish). it expired last december, probably still good, but I'll throw it out anyway. thanks, dude!
Dusk Soldier
Member
The reason is because when you do the Arnold Press your sitting with your back supported against the bench, whereas with the OHP your standing.
I can still out up a lot more weight on my OHP than Arnold though.
Jacksinthe
Banned
A fellow car bud. Nice choice!
Edit: lost 4lbs in the past 2 weeks. I know why. I need to get back on track mentally so i dont fuck up my diet but the next few weeks will be difficult. My mind is going a zillion miles per hour and will probably stay that way until middle of next week where it will either get worse or get better.
I'll look at this time as just trimming some of the fat I've gained during my bulk. Strength hasn't wavered but motivation sure the fuck has. The past several weeks I've been on edge.
Psychotext
Member
I tend not to push against the bench either. When I was taught how to do them it was generally to lock my core rather than push against anything.
Unrelated, thanks to moving in a couple of weeks I found myself having to go through my entire set of clothes deciding what should be packed / kept out / given to charity.
I've just finished... and probably half of my clothes, and all of my suits (one never worn) don't even come close to fitting me any more. I know I should probably be happy about that, but I'm not. I've literally just got rid of about £3,000 (~4,200 USD) worth of clothes, some of which I really loved.
Problem is, I can't just replace them. Ignoring the money aspect (I'm trying to buy a house, I have no money), I still have no idea where my average body size is going to end up. One thing I know for certain, is that for shirts and suits I'm going to have to go tailored now as even some of the more slim fit stuff looks pretty bad on me. Stupid strange shaped body.
velociraptor
Junior Member
Alright. What kind of routine would you recommend for optimal strength and hypertrophy? How many sets? Reps?
I guess the remainder of my calories should come mostly from carbs? Probably looking at least 300-400g of carbs daily. I won't turn into a fat fuck, right?
Ape Gone Insane
Member
Carbs + Fat. You're not going to turn into a (further) fat fuck unless your surplus is too big. Check out these sites: http://www.1percentedge.com/ifcalc/ and http://www.iifym.com - I think they do this for you. But remember to track your own average weight to ensure you're not going up too fast (an indicator that your surplus is too big and you're putting on fat).
I don't have an optimal routine to recommend. There's hundreds on the web/BB.com/Reddit/this thread. I've listed some stuff I do below (I don't do all of them together), just pick and choose a good split. 3 x 10. I tend to do it on a PPL basis so hitting each muscle group twice a week.
Main Barbells
Deadlift
Bench Press
Squats
Shoulder Press
Chest
Incline Bench Press (dumbbells)
Chest Press Machine
Pectoral Flyes Machine
Pec flyes dumbbells
Seated Dips
Shoulder
Shoulder Press (dumbbells)
Dumbbell Side Lateral Raise
Shrugs
Triceps
Tricep Overhead Extension
Rope Pushdown
Dumbbell Skullcrushers
Close Grip Dumbbell Press
Tricep Extension Machine
Biceps
Dumbbell Curls
Hammer Curls
Curl Machine
Barbell drag curl
Back
Seated Row Machine
Barbell Rows
Front Lat Pull-Downs
Face Pulls Machine
Legs
Leg Presses
Seated Leg Curls
Leg Extensions
Calf Raises
Core
Plank
Hanging Leg Raises
what's everyone opinion on this exercise? (assuming it means the seated press machine, where you press to the front and not some bench/smith variation)
it really feels odd and I don't feel my chest engaged but maybe I am doing it wrong.
I stopped using it a long time ago.
Ape Gone Insane
Member
I'm actually not a huge fan either. Used it initially in my routine until I discovered the wonders of the machine/cable flyes.
Jacksinthe
Banned
The only machine type I'll touch is a cable. All hammer style hinge machines are fairly useless, IMO. Too much is taken away from accessory stabilizers. The more the weight can shift the more stabilizers are required. I even go as far as chaining to the bar for t-bar and triangle rows to increase its wobblyness to activate more stabilizers since the bar itself becomes a lever and hinge, a floating contact point with a chain requires more stabilization to pull the bar with correct form and allows for a more natural wrist ROM.
I overthink things sometimes :| I write physics code and its hard to leave that zone sometimes but hey - I like the chains and its a night/day difference for some exercises.
FallingEdge
Member
Lmao what an awesome pic.
Curious about this since it was about a decade ago that I last did any type of normal lifting routine:
Is it still conventional wisdom that moderate/higher rep sets (let's say, 8-12 rep range) are better for hypertrophy and muscle growth, whereas low/moderate (1-5 rep range) are better for building raw strength? Or is the rep range something that has been proven to not really make a difference with muscle growth?
velociraptor
Junior Member
Here are the results I got:
Calories: 2559
Carbs: 335.8g
Protein: 160g
Fat: 64g
Seems okay? I suppose I need to get over this mental fear that eating this many carbs will make me fat. I probably average 200g a week currently.
Psychotext
Member
No, it really can make a difference. Both will work for course, but high rep ranges are more optimal for hypertrophy.
I think it's logical why lower rep work helps strength because it allows you to lift heavier. It's really as simple as that IMO. As far as size goes I think the difference is minimal for natural lifters if there is one at all. I recommend incorporating hi and low rep stuff into your routine.
SilentSoldier
Member
Pretty distracted at the gym today watching the Panthers almost shit the bed against the Seahawks, but they pulled through in the end. Progress pic for the new year, wish I had a better camera.
current lifts
Squat 3X5 @ 285
BP 3X5 @ 165
incline DB fly 3X10 @ 90 (45lb dumbbells)
Barbell Row 3x5 @ 150 ( deloaded on this lift because I felt like I wasn't going full ROM in this lift when I was lifting over 200+)
Quick question, at what rep range is it considered "hypertrophic"? I only say this because all my accessory lifts range in reps of 8-10 and wanted to know if I should increase the reps or not.
current lifts
Squat 3X5 @ 285
BP 3X5 @ 165
incline DB fly 3X10 @ 90 (45lb dumbbells)
Barbell Row 3x5 @ 150 ( deloaded on this lift because I felt like I wasn't going full ROM in this lift when I was lifting over 200+)
Quick question, at what rep range is it considered "hypertrophic"? I only say this because all my accessory lifts range in reps of 8-10 and wanted to know if I should increase the reps or not.
Fuck yeah Panthers!Pretty distracted at the gym today watching the Panthers almost shit the bed against the Seahawks, but they pulled through in the end. Progress pic for the new year, wish I had a better camera.
current lifts
Squat 3X5 @ 285
BP 3X5 @ 165
incline DB fly 3X10 @ 90 (45lb dumbbells)
Barbell Row 3x5 @ 150 ( deloaded on this lift because I felt like I wasn't going full ROM in this lift when I was lifting over 200+)
Quick question, at what rep range is it considered "hypertrophic"? I only say this because all my accessory lifts range in reps of 8-10 and wanted to know if I should increase the reps or not.
disgruntled 9ers fan here
Looking good man. I like hitting arms and shoulders in the 12-15 range mostly with an occasional heavy day. Not should what is considered hypertrophic range but I'd guess above 12.
Psychotext
Member
I have no idea where I got it from, but a lot of my accessories I do like this.
15 x weight
-short break-
12 x more weight
-short break-
8 x more weight
and then sometimes 8 x original weight as a drop set.
15 x weight
-short break-
12 x more weight
-short break-
8 x more weight
and then sometimes 8 x original weight as a drop set.
Sutton Dagger
Member
FitGAF I did it, I made the 100kg Bench goal.. I could have got there like a month ago with 1-2 reps but I thought I'd be patient. Managed 4/3/2 reps, got a couple more on each but I had an eager spotter so they don't count. I'm so happy (I know it's nothing in the grand scheme of things but that's been a mini goal. 
Psychotext
Member
Just drank a (large) glass of Baileys and then looked at the calories.. holy shit. Good job I did three hours on the bike tonight.
Spiritreaver
Member
Get it! I'm having pizza and drinks. Been almost 2 weeks since I had something bad.
From what I've heard doing slowish full-motion 10 reps is the best for growth.
I had shake shack....again. Another chicken sandwich and fries. But this time I added in a cup of oatmeal pie ice cream.
Hey I was still 188 this morning so I thought why the hell not
I had shake shack....again. Another chicken sandwich and fries. But this time I added in a cup of oatmeal pie ice cream.
Hey I was still 188 this morning so I thought why the hell not
Haha. I did the same thing last night. Weighed myself and I was 181 and said what the hell. Three pints of Häagen-Dazs later I was passed out on the couch in a food coma.
Psychotext
Member
Browsing through this site that a friend linked to me...
http://earthmiles.co.uk/rewards/
There's SO MUCH bollocks out there in the fitness / nutrition / general health world. Checked out a number of the reward sites and it's pretty clear that they're aimed at people with more money than sense (or dedication).
http://earthmiles.co.uk/rewards/
There's SO MUCH bollocks out there in the fitness / nutrition / general health world. Checked out a number of the reward sites and it's pretty clear that they're aimed at people with more money than sense (or dedication).
3 pints?! Lol. One is enough for me thank you very much.
A much deserved cheat meal!
Amateur. MTP and I are shaking our heads in disappointment.
SilentSoldier
Member
Currently eating a salami pizza with cheesy garlic bread. I regret nothing
Haha, I had just eaten a meal of mashed potatoes, fried chicken, jalapeno cheese and bacon though. The ice cream was just to put me over 5k for the day.
Spiritreaver
Member
My pizza took 2 hours to get delivered. I started to think some FitGAF ninjas intercepted it so I wouldn't fall down the dirty path.
I take it back. You're a professional.
Appreciate the replies. I figured that was the case, but I wanted to confirm I wasn't relying on outdated information. I'm currently doing StrongLifts, but will probably rotate on and off that (and/or a 5/3/1 routine) and a higher rep routine when I start my bulk later this year.
It is done. I'm finally engaged. I never thought I'd ever see this day. Honestly, without fitgaf, this day would never have happened. Best community on gaf by a country mile.
Going to be about 2 weeks till I'm finally settled back into normalcy and grinding hard. Looking forward to it.
Going to be about 2 weeks till I'm finally settled back into normalcy and grinding hard. Looking forward to it.
Awesome man! Congratz!
mdsfx
Member
Nice! Congrats Bish!
Psychotext
Member
Nicely done. You pop the question anywhere in particular?
nice one dude, i popped the question myself just before christmas, now all i'm getting is "have you set a date yet" so good luck with that!!
Dusk Soldier
Member
I didn't anticipate them sending you a 2nd pizza.
BruceLeeRoy
Banned
So awesome Bish congrats bro!
I'm so excited for you big guy. Your transformation and dedication are absolutely insane and you deserve nothing but the best!
Congrats to you too!
https://www.defrancostraining.com/westside-for-skinny-bastards-part1/
The training for Skinny Bastards is broken in the first post: The link in the first post is broken. Anyhow is this actually good? Im a hard gainer so Im considering to give it a go.
Edit newest program: https://www.defrancostraining.com/westside-for-skinny-bastards-part3/
The training for Skinny Bastards is broken in the first post: The link in the first post is broken. Anyhow is this actually good? Im a hard gainer so Im considering to give it a go.
Edit newest program: https://www.defrancostraining.com/westside-for-skinny-bastards-part3/
Congrats dude! That's awesome.
Brolic Gaoler
formerly Alienshogun
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