I'll probably will use a linear periodization first.
A1/B1 3-5 (For bench, row, squat with long rest periods, 6-10 for other movements), A2/B2 8-12 (For bench, row, squat with short rest periods, 12-15 for other movements). repeat
4 Weeks cycle, after that switch the main exercise i.e. flat bench to incline bench (or ohp if chest grows exponentially), bent over row to db row. Maybe deload after second cycle for a week.
Daily undulated periodization sounds awesome, but i think i won't be able to keep proper progress on weight increase etc, if i change my rep range constantly.
Thanks again.
@Razith Just switch, went from -500kcal low carb to +500kcal high carb from one day to another, was no problem. Same with exercise.
Linear periodization is typically slower than some of the neo-periodization techniques. But it still may give you what you are looking for. It's worth a shot if you don't want to mess with the repetitions signficantly for now.
On August 26 2011 01:41 Razith wrote: Hit 159lbs today, didn't think I would break 160lbs. Started around 175-180lbs. 5'10" and have always been muscular and fat and have finally decided to drop all my fat (there was more than I thought, especially in my core). All my old clothes don't really fit me anymore either; a convenient problem though.
I'm going to clean bulk once I lose the majority of my fat (6 pack or close to it). My question is, I've been running 5 miles 4-5 days a week + some resistance training while eating at a deficit. Should I spend a week or 2 eating at maintenance and slowly switch over to resistance training, and then start eating at a surplus? I think it'd be too much of a shock if I just switched one day.
Cut down on the cardio; turn it into sprinting 1-2x a week.
Lifting heavy weights 2-3x a week.
Eat about the +500 kcals instead of the -500 kcal deficit.
Need to figure out when, potentially monday after i get back from my rugby tournament if i'm not sore. Although im not doing myself any favors right now (welcome week at college...non stop drinking)
Need to figure out when, potentially monday after i get back from my rugby tournament if i'm not sore. Although im not doing myself any favors right now (welcome week at college...non stop drinking)
the fuck you're moving your quads and feet for? Watch that shit malinor.
I noticed that when I leave me arms hanging relaxed, my shoulders are rolled forward. I know my hands are supposed to be hanging besides me and that I should only see my thumb and indexfinger (when looking straight in the mirror).
My question is : Should I stop with BenchPress and just focus on back and shoulders for a couple of gymsessions or just stagnate with BP while upping back and shoulder exercises?
Edit: Also, in case someone remembers: I recently asked a question about my deadlift form. I got help in the gym from a hardcore powerlifter and now I'm steadily progressing . Heavy DL's make me feel dizzy sometimes though :p
Need to figure out when, potentially monday after i get back from my rugby tournament if i'm not sore. Although im not doing myself any favors right now (welcome week at college...non stop drinking)
the fuck you're moving your quads and feet for? Watch that shit malinor.
On August 26 2011 04:04 DwmC_Foefen wrote: I noticed that when I leave me arms hanging relaxed, my shoulders are rolled forward. I know my hands are supposed to be hanging besides and that I should only see my thumb and indexfinger (when looking straight in the mirror).
My question is : Should I stop with BP and just focus on back and shoulders for a couple of gymsessions or just stagnate with BP while upping back and shoulder exercises?
Edit: Also, in case someone remembers: I recently asked a question about my deadlift form. I got help in the gym from a hardcore powerlifter and now I'm steadily progressing . Heavy DL's make me feel dizzy sometimes though :p
Generally, poor posture comes from the T-spine rounding, not from the shoulders coming forward and the head coming forward.
So what you want to do is to stand up straight -- e.g. stand up like military posture -- where you lift your chest up and proud. You should feel about 20-30% of tension on the abs when you are in a good postural position.
That should push the shoulders back automatically and allow the head to naturally retract into a straight up standard posture.
Of course, strengthening your posterior muscles with any type of rowing (besides upright rowing which you shouldn't do) is great. Generally you will want 2-3 rowing exercises for every 1-2 pushing until you feel you are balanced out then 1:1 ratio
On August 26 2011 04:04 DwmC_Foefen wrote: I noticed that when I leave me arms hanging relaxed, my shoulders are rolled forward. I know my hands are supposed to be hanging besides and that I should only see my thumb and indexfinger (when looking straight in the mirror).
My question is : Should I stop with BP and just focus on back and shoulders for a couple of gymsessions or just stagnate with BP while upping back and shoulder exercises?
Edit: Also, in case someone remembers: I recently asked a question about my deadlift form. I got help in the gym from a hardcore powerlifter and now I'm steadily progressing . Heavy DL's make me feel dizzy sometimes though :p
Generally, poor posture comes from the T-spine rounding, not from the shoulders coming forward and the head coming forward.
So what you want to do is to stand up straight -- e.g. stand up like military posture -- where you lift your chest up and proud. You should feel about 20-30% of tension on the abs when you are in a good postural position.
That should push the shoulders back automatically and allow the head to naturally retract into a straight up standard posture.
Of course, strengthening your posterior muscles with any type of rowing (besides upright rowing which you shouldn't do) is great. Generally you will want 2-3 rowing exercises for every 1-2 pushing until you feel you are balanced out then 1:1 ratio
So even if you have good posture, you should always thighten your back a little? As in, there is no relaxed good posture? Because when I walk around I always try to maintain good posture. Either way, I'll concentrate a bit more on rowing exercises.
I'd also want to thank you and the other regular posters in this thread. I really appreciate the help and I found a lot of good advice and motivation here so thank you ^^
hurts, somewhat "a lot" in there. Specially when I'm not warmed up and when I press it.
Help?
peroneal tendonitis.
I had this starting around last year March (2010) and am just now no longer getting pains from it. I kept going when the symptoms appeared and they got wayyyyy worse which resulted in a 3 week lay-off when it hurt so bad I had difficulty walking. For me anyway, it occurred much higher up on the calf. Funkie, try rolling the outside of your calf over a frozen waterbottle or a soup-can a few times a day. Don't do any squats for a week or so, and take NSAIDs. By next week it should be at least in squatting shape. Hopefully you can catch it early and not have to take too much time off.
Do you have oly shoes? I believe this is caused by weight shifting forward to toes while squatting, and a heeled shoe is definitely going to help.
On August 26 2011 04:04 DwmC_Foefen wrote: I noticed that when I leave me arms hanging relaxed, my shoulders are rolled forward. I know my hands are supposed to be hanging besides and that I should only see my thumb and indexfinger (when looking straight in the mirror).
My question is : Should I stop with BP and just focus on back and shoulders for a couple of gymsessions or just stagnate with BP while upping back and shoulder exercises?
Edit: Also, in case someone remembers: I recently asked a question about my deadlift form. I got help in the gym from a hardcore powerlifter and now I'm steadily progressing . Heavy DL's make me feel dizzy sometimes though :p
Generally, poor posture comes from the T-spine rounding, not from the shoulders coming forward and the head coming forward.
So what you want to do is to stand up straight -- e.g. stand up like military posture -- where you lift your chest up and proud. You should feel about 20-30% of tension on the abs when you are in a good postural position.
That should push the shoulders back automatically and allow the head to naturally retract into a straight up standard posture.
Of course, strengthening your posterior muscles with any type of rowing (besides upright rowing which you shouldn't do) is great. Generally you will want 2-3 rowing exercises for every 1-2 pushing until you feel you are balanced out then 1:1 ratio
So even if you have good posture, you should always thighten your back a little? As in, there is no relaxed good posture? Because when I walk around I always try to maintain good posture. Either way, I'll concentrate a bit more on rowing exercises.
I'd also want to thank you and the other regular posters in this thread. I really appreciate the help and I found a lot of good advice and motivation here so thank you ^^
No, you should be relaxed when you have good posture.
Posture is a bit fluid though in that what you do most of the time is going to be where you tend to feel the best (in a lot of cases).
When I say military posture I do NOT mean stay as tight as you can. I mean it as an example of standing up straight... lifting the bottom of the rib cage up so taht you feel a bit of tension on your abs. that will align your spine and your shoulders and c-spine should fall into alignment with better posture
Plus it will help you feel better (more confident) and the girls will take notice if that is beneficial to you as well....
Need to figure out when, potentially monday after i get back from my rugby tournament if i'm not sore. Although im not doing myself any favors right now (welcome week at college...non stop drinking)
Who wants to race me to 165kg deadlift?
ANy CONTENDERSSSSSSS :D?
You're on. What are you at currently? I'm too lazy to go look for your last update.
Need to figure out when, potentially monday after i get back from my rugby tournament if i'm not sore. Although im not doing myself any favors right now (welcome week at college...non stop drinking)
the fuck you're moving your quads and feet for? Watch that shit malinor.
Need to figure out when, potentially monday after i get back from my rugby tournament if i'm not sore. Although im not doing myself any favors right now (welcome week at college...non stop drinking)
the fuck you're moving your quads and feet for? Watch that shit malinor.
Who wants to race me to 165kg deadlift?
ANy CONTENDERSSSSSSS :D?
i would chalange you. but i can already do that haha
Need to figure out when, potentially monday after i get back from my rugby tournament if i'm not sore. Although im not doing myself any favors right now (welcome week at college...non stop drinking)
the fuck you're moving your quads and feet for? Watch that shit malinor.
Who wants to race me to 165kg deadlift?
ANy CONTENDERSSSSSSS :D?
i would chalange you. but i can already do that haha
Need to figure out when, potentially monday after i get back from my rugby tournament if i'm not sore. Although im not doing myself any favors right now (welcome week at college...non stop drinking)
Who wants to race me to 165kg deadlift?
ANy CONTENDERSSSSSSS :D?
You're on. What are you at currently? I'm too lazy to go look for your last update.
EPT
![[image loading]](http://i.imgur.com/kCKgz.jpg)
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