EPTamazing article that all newbies need to read.
TL Health and Fitness Initiative 2011 - Page 115
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Alexson
Belarus293 Posts
amazing article that all newbies need to read. | ||
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vicariouscheese
United States589 Posts
On March 09 2011 07:49 sJarl wrote:+ Show Spoiler + On March 09 2011 06:23 Necosarius wrote: Just a few hours of sleep + no breakfast + small lunch + late dinner = horrible workout. Couldn't even squat 90 kg even though I was going for 102.5 kg today. Press increased to 45 kg but I didn't even bother 50 kg power clean, could barely do 40 kg with proper form. Another thing that keeps me from doing squats is pain right here: + Show Spoiler + ![[image loading]](http://imgur.com/Z0Ilo.jpg) At the same spot where the stretch is when you are doing side split  When I'm squatting up again I get a sharp pain, often on the right side. Otherwise it just feels like I'm really sore. Am I doing too much weight or something? The adductors are quite vulnerable to injury so make sure to warm them up properly each time and some prehab work might be very useful. Today's workout: BB Bench Press: 5 sets of 82,5kg x 5 (+2,5kg) Close Grip BP: 70kg x 5 (shit...was planning on 2 sets of 8) Pressdowns: 3pl x 12, 4pl x 10 and 6pl x 6 (long time since I did those, dunno why I stopped since they were doing good stuff for my tris) Some abs Happy with the progression on the flat bench. Time to crush the 85kg plateau. What program are you doing? 5/3/1? Also are pressdowns like dips? Anyways looking baller On March 09 2011 10:58 Catch wrote:+ Show Spoiler + Just squatted barefoot and my god, was it awesome. Hit 225 no problem, now on to more PR territory. I love feeling amazing when I get done lifting lol Squat:225x5(reps)x3 Overhead Press: 100x1x1, Failed miserably lol knew I would, time for my reset. Chin Ups: BW + 20 lbs. Working on spreading my knees, as was told, and the only time I had my knees go in was on my very last rep of my last set. Ah well, gotta work on it. Haha told you, when I switched to barefoot it was so much easier to add another 60lbs to the squat. Can't wait to see if my ristos affect my numbers later. My deadlifts today felt awesome even though they were at a paltry 165 I'm pretty sure this is the first time I've got the form down correctly, dragging the bar up my shins and driving heels into the ground. Also did some powercleans practice, and since I caught it on my shoulders correctly every time I think I'll add my first 10lbs thursday :D | ||
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sJarl
Iceland1699 Posts
On March 09 2011 13:17 vicariouscheese wrote: What program are you doing? 5/3/1? Also are pressdowns like dips? Anyways looking baller Haha told you, when I switched to barefoot it was so much easier to add another 60lbs to the squat. Can't wait to see if my ristos affect my numbers later. My deadlifts today felt awesome even though they were at a paltry 165 I'm pretty sure this is the first time I've got the form down correctly, dragging the bar up my shins and driving heels into the ground. Also did some powercleans practice, and since I caught it on my shoulders correctly every time I think I'll add my first 10lbs thursday :DExcept from Coan-Philippi for my deadlift: nothing specific, didn't like 5/3/1. Pressdowns are like the easy version of dips. | ||
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ModernAgeShaman
Norway484 Posts
On March 09 2011 11:06 Alexson wrote: http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking amazing article that all newbies need to read. very good article. my process exactly | ||
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RosaParksStoleMySeat
Japan926 Posts
On March 09 2011 11:06 Alexson wrote: http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking amazing article that all newbies need to read. It has some points that have been disproved by simple empirical evidence ... I'll agree that past a certain point there are diminishing returns with caloric intake/muscle mass growth, but this doesn't mean that there is some maximum amount of muscle mass in pounds that you can gain in a month. That's completely ridiculous. If you take Rippetoe's example--Zach Evetts--into account, you see an example of somebody gaining nearly 3 pounds of LBM a week over the course of three months on a 6000 calorie/day diet. He lifted three times a week, drank a gallon of milk a day, and ate like a horse, and it took him from 145x5x3 to 315x5x3 on his squat with significant muscle mass in only eleven weeks. Sure 40% of the total weight he gained was fat, but fat comes off easily with what we know about diet and exercise in modern times, and especially so with a larger amount of LBM to raise your BMR. Also, the article is ridiculous in that it insists you stay at 10% body fat to look decent. 10% body fat is an impressive feat and all, but men look just fine at 15% when they have a good amount of muscle mass. It's really robbing people of potential gains they could be making in its insistence on you maintaining a certain body composition. I hate bulking/cutting as much as the next guy, but to be honest, in certain situations, a bulk is very appropriate. I wouldn't bulk at 6000 calories/day in my current state, but for the novice athlete, it's one of the best moves you can make. | ||
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Zafrumi
Switzerland1272 Posts
I agree though that you shouldnt use bulking as an excuse to eat lots of crappy food. but if you eat like 80-90% clean food I think you can easily go for 4-5k calories a day. I have been doing that and raised my squat from 70kg at the end of january to 117.5kg today while gaining 5kg bodyweight. yes, probably half of that weight is fat, but as rosa already said its not that hard to lose the fat when I reach the end of SS. as long as you dont overdo it (eating 10k dirty calories each day) I think bulking is a viable option for gaining muscles | ||
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decafchicken
United States20109 Posts
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sJarl
Iceland1699 Posts
On March 10 2011 00:02 decafchicken wrote: The only thing I consumed in the last 24 hours is a bowl of gumbo and a fifth of vodka. I think I'm going to die gogo you can do it! hardcore dieting ftw. How did the max dead go btw? | ||
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decafchicken
United States20109 Posts
 roommates bailed on me | ||
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eshlow
United States5210 Posts
You can't "set" numbers and say this is what it is because it's going to differ based on your "training age" (e.g. relative strength and conditioning) and also on the variety of other factors including the other big 3 when it comes to mass which are nutrition, sleep, and genetics (well, 4 if you include PEDs) | ||
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sJarl
Iceland1699 Posts
On March 10 2011 00:14 decafchicken wrote: Didn't go to gym roommates bailed on melameo | ||
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decafchicken
United States20109 Posts
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sJarl
Iceland1699 Posts
On March 10 2011 01:13 decafchicken wrote: Tried to figure out why I feel weird...turns out I'm drunk from over twelve hours ago A true inspiration to us all lol | ||
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Necosarius
Sweden4042 Posts
On March 09 2011 07:49 sJarl wrote: The adductors are quite vulnerable to injury so make sure to warm them up properly each time and some prehab work might be very useful. Today's workout: BB Bench Press: 5 sets of 82,5kg x 5 (+2,5kg) Close Grip BP: 70kg x 5 (shit...was planning on 2 sets of 8) Pressdowns: 3pl x 12, 4pl x 10 and 6pl x 6 (long time since I did those, dunno why I stopped since they were doing good stuff for my tris) Some abs Happy with the progression on the flat bench. Time to crush the 85kg plateau. Prehab work? -.^ And I'm definitely doing enough warm up. Right now and during warm up it's just sore but when I go max on squat that's when it hurts. Should I use less weights as well? | ||
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funkie
Venezuela9376 Posts
Seriously bro. There's no drinking, like decaf does. yea! | ||
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ShaLLoW[baY]
Canada12499 Posts
On March 10 2011 01:13 decafchicken wrote: Tried to figure out why I feel weird...turns out I'm drunk from over twelve hours ago It was my birthday yesterday...I can't remember anything after the third pitcher. I couldn't find my jacket, phone, or wallet this morning, and then found them in the jacket, on the hallway floor. Good times. | ||
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phyre112
United States3090 Posts
I suppose I probably drink more than is healthy myself. I definitely enjoy my bourbon more than I should, but eh. Some things aren't worth changing, even if its for health :p. Way to go shallow. Had some nights like that myself, for reasons other than birthdays. Hope even the things you don't remember were great! | ||
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ModernAgeShaman
Norway484 Posts
On March 09 2011 21:50 RosaParksStoleMySeat wrote: It has some points that have been disproved by simple empirical evidence ... I'll agree that past a certain point there are diminishing returns with caloric intake/muscle mass growth, but this doesn't mean that there is some maximum amount of muscle mass in pounds that you can gain in a month. That's completely ridiculous. If you take Rippetoe's example--Zach Evetts--into account, you see an example of somebody gaining nearly 3 pounds of LBM a week over the course of three months on a 6000 calorie/day diet. He lifted three times a week, drank a gallon of milk a day, and ate like a horse, and it took him from 145x5x3 to 315x5x3 on his squat with significant muscle mass in only eleven weeks. Sure 40% of the total weight he gained was fat, but fat comes off easily with what we know about diet and exercise in modern times, and especially so with a larger amount of LBM to raise your BMR. Also, the article is ridiculous in that it insists you stay at 10% body fat to look decent. 10% body fat is an impressive feat and all, but men look just fine at 15% when they have a good amount of muscle mass. It's really robbing people of potential gains they could be making in its insistence on you maintaining a certain body composition. I hate bulking/cutting as much as the next guy, but to be honest, in certain situations, a bulk is very appropriate. I wouldn't bulk at 6000 calories/day in my current state, but for the novice athlete, it's one of the best moves you can make. meant to reply to this earlier, but my keyboard completely died on me so I had to drive out and buy a new one. in the mean time, eshlow kinda brushed on what I wanted to reply with and so did you. I was gonna say that the amount you bulk is dependant on your current situation, ie, novice or advanced etc. A novice can probably eat more calories as a bulk without it being converted to fat, compared to an advanced lifter. I believe that the more trained you are, the slower your muscles will begin to grow and therefore less calories are needed to bulk. I would also say it's very dependant of your individual perspective and goals. For me, my reasons for working out are: (in order of importance) 1. Aesthetics 2. Functional strength 3. Health there are other reasons of course, but they are minor compared to these big three for me. Because I am looks oriented, a traditional bulk may net me strength gains faster than a minor bulk for sure, an undeniable fact. But the real difference comes to the time you use cutting from a big bulk like that, compared to the minor amount of time required to cut from a smaller, cleaner bulk. And the less time you spend cutting, the more time you can spend bulking again. I don't know which method is faster in the long run (bulking and cutting phases considered), but I do know which method will let me look good all year round, which is my number one goal for doing this. Men can look good at 15% bodyfat if they have muscular physiques. Abs may even have very slight definition dependant on genetics and muscle mass. Women may look at somebody at this bodyfat and see that they workout and like it. However, the same guy at 10% bodyfat or less will really turn heads and drop jaws imo. I can post some comparison pictures of people who have dieted and you can see for yourself if you like. Again, however, this is still dependant on your individual goals. About fat being easy to remove..well, that depends how much you want to get rid of, and how fat you are to begin with. Cutting is probably the most boring thing I know, and I really hate cardio work and prefer not to do it at all. And the leaner you want to get, the longer it takes to do it while avoiding catabolism. If you end up between 20% and 25% bodyfat, you might be looking at 12-20 weeks of strict dieting if you want to reach single digit bodyfat. I myself have been there and it has just left me feeling that I have wasted a lot of god damn time because rest assured during your diet your lifts will not be increasing. I don't see the article robbing people of potential gains to hold a physique. You still have to "bulk" if you want to gain muscle, but the article speaks about how you can do it while avoiding as much fat gain as possible. Yes, it may be slower than a larger bulk, but as I mentioned earlier, it'll pay for itself in reduced dieting time. In the end, it's all dependant on your individual goals. | ||
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funkie
Venezuela9376 Posts
I went to the pool yesterday, and I got "sun burn", like a good tan but I never tan, I just turn red and that's it. If I try to do power clean, will it hurt on my shoulders? should I go easy today (taking into account that I haven't lifted anything heavy since Saturday, and went batshit on the drinking and eating on the weekend). ;p? halp? | ||
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vicariouscheese
United States589 Posts
On March 10 2011 04:38 funkie wrote: A question for all the resident party animals. I went to the pool yesterday, and I got "sun burn", like a good tan but I never tan, I just turn red and that's it. If I try to do power clean, will it hurt on my shoulders? should I go easy today (taking into account that I haven't lifted anything heavy since Saturday, and went batshit on the drinking and eating on the weekend). ;p? halp? I mean if just putting on a shirt hurts (which it should if it's a legit sunburn) then yeah powercleans will hurt on the rack... But you're funkie, just go fuck shit up. I don't see the problem here. | ||
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