EPTFitness Questions & Answers - Page 100
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ieatkids5
United States4628 Posts
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ultrakiss
97 Posts
My lifts (beginning vs Current): Bench: 135 ----> 165 Press: 75 -------> 105 Squat: 165 -----> 200 Deadlift: 245 ---> 295 *all 3x5 except DL for 1x5 I had to reset my squats halfway through because I had trouble figuring out low bar squats for a while (no posterior chain/doing basically hi bar). Military Press is getting really tough and my bench got stuck at 165 last session (only got 4,4,4). I also have been doing weighted dips and wide grip pullups instead of power cleans because I have noone to show me how right now. As far as nutrition goes, I've been eating between 2100-2300 calories a day, but I'm only 5'6" and i only weigh 145 (about). My basal metabolism only comes out to be like 1700 so im still at a surplus I think? I feel like I've gained some chub too (lost my ab visibility pretty much entirely haha) but IDK if thats just because I stopped running and playing basketball to focus on bulking. I'd say Ive gained between 1-3 pounds since I've started. My protein has been almost always above 150g though. How is my progress? What should I change and what am I doing wrong/right so far? I feel like my lifts should be doing better but IDK. Also, its tough to really push myself on the bench without a spotter. What should I do if I can't find one (I feel like thats holding me back). | ||
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eshlow
United States5210 Posts
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mordek
United States12704 Posts
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ieatkids5
United States4628 Posts
hmm... what exactly is exercising for "injury prevention"? does it mean you want to be able to develop muscles that aren't often used so that if you happen to suddenly play a sport or make an action that isn't normally done, you won't pull something? ultrakiss, if you're benching without a spotter, you could always do the "roll of shame" (look it up on youtube) ifyou cant get the bar back up to the rack. but i think erring on the side of safety is always better, especially if you don't have a spotter. | ||
Daigomi
South Africa4316 Posts
On October 04 2012 10:27 ultrakiss wrote: So I started SS 6 weeks ago (this week being the 6th). Im just trying to get a heads up on my progress and any suggestions. I didn't know where else to ask this type of stuff. My lifts (beginning vs Current): Bench: 135 ----> 165 Press: 75 -------> 105 Squat: 165 -----> 200 Deadlift: 245 ---> 295 *all 3x5 except DL for 1x5 I had to reset my squats halfway through because I had trouble figuring out low bar squats for a while (no posterior chain/doing basically hi bar). Military Press is getting really tough and my bench got stuck at 165 last session (only got 4,4,4). I also have been doing weighted dips and wide grip pullups instead of power cleans because I have noone to show me how right now. As far as nutrition goes, I've been eating between 2100-2300 calories a day, but I'm only 5'6" and i only weigh 145 (about). My basal metabolism only comes out to be like 1700 so im still at a surplus I think? I feel like I've gained some chub too (lost my ab visibility pretty much entirely haha) but IDK if thats just because I stopped running and playing basketball to focus on bulking. I'd say Ive gained between 1-3 pounds since I've started. My protein has been almost always above 150g though. How is my progress? What should I change and what am I doing wrong/right so far? I feel like my lifts should be doing better but IDK. Also, its tough to really push myself on the bench without a spotter. What should I do if I can't find one (I feel like thats holding me back). To be honest, you're doing insanely well. I assume you started with a reasonable base of strength? I started with no strength and it took me about 6 months to do a bodyweight bench the first time. Also, a 2xBW deadlift is pretty damn big, that probably took me around 9 months to achieve. Just in terms of progress, you're also doing really well. Deadlift has increased by 50lb in 6 weeks, which is 8lbs a week, which is really, really good. The same goes for all your other lifts. You're not seeing perfectly linear gains because you're starting with a reasonable base of strength, but the gains you are seeing are awesome considering where you started. To be honest, I'd be a tiny bit concerned that you're improving too quickly at the moment and that your technique is suffering as a result. So don't worry, as long as your technique is still solid you're doing great. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
Q: Should I continue 53/1/ BBB if I just want to gain mass? Or would I be better off doing a hypertrophy split? | ||
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kastoob
Australia153 Posts
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JingleHell
United States11308 Posts
On October 04 2012 11:12 mordek wrote: Well his words were he doesn't care about strength gains or hypertrophy, strictly injury prevention. He should skip weights and ride a bike for exercise instead. If he's not interested in the main things you do with weights, and just wants exercise without hurting himself, a bicycle seems better. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On October 04 2012 20:55 kastoob wrote: What do you think of this?: http://www.jimwendler.com/2012/09/531-and-bodybuilding/ Looks perfect; does anybody have experience with this? Seems like I have to eat like a motherfucker to keep up with the load, though. Would this allow me to make the hypertrophy gains a pure hypertrophy split would? | ||
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mordek
United States12704 Posts
On October 04 2012 21:22 JingleHell wrote: He should skip weights and ride a bike for exercise instead. If he's not interested in the main things you do with weights, and just wants exercise without hurting himself, a bicycle seems better. The idea was he plays basketball/soccer/volleyball regularly throughout the week and wants to anything that would be "preventive". I gave him those 4 exercises and told him to fit in as much of SS as he can with time constraints. Stronger muscles makes for safer joints anyways. Thanks everyone. | ||
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infinity21
Canada6683 Posts
On October 04 2012 22:25 mordek wrote: The idea was he plays basketball/soccer/volleyball regularly throughout the week and wants to anything that would be "preventive". I gave him those 4 exercises and told him to fit in as much of SS as he can with time constraints. Stronger muscles makes for safer joints anyways. Thanks everyone. If he can squat 200kg, that means his body (joints included) is able to withstand that load which prevents injury. His focus should be on perfect form rather than progress but I don't see much difference otherwise. | ||
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ultrakiss
97 Posts
 Yeah, I'm not going to lie I have been lifting on and off and I'm usually pretty active in sports and stuff so my strength base is probably good relative to my size. Still, this is my first attempt at a full body powerlifting type routine. The linear gains thing you mentioned is a good point and definitely puts me more at ease. What about my nutrition? Also the fact that I changed out power cleans for weighted dips and pullups? Ieatkids5, I looked up the roll of shame. It didn't look nearly as bad as I thought it would haha so I guess I might end up giving it a try cuz I really wanna push for that last rep. Thanks! | ||
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ieatkids5
United States4628 Posts
On October 04 2012 22:25 mordek wrote: The idea was he plays basketball/soccer/volleyball regularly throughout the week and wants to anything that would be "preventive". I gave him those 4 exercises and told him to fit in as much of SS as he can with time constraints. Stronger muscles makes for safer joints anyways. Thanks everyone. bodyweight exercises could be a good alternative to SS for strengthening the upper body. | ||
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Daigomi
South Africa4316 Posts
On October 05 2012 02:20 ultrakiss wrote: Thanks Daigomi. I appreciate the encouragement Yeah, I'm not going to lie I have been lifting on and off and I'm usually pretty active in sports and stuff so my strength base is probably good relative to my size. Still, this is my first attempt at a full body powerlifting type routine. The linear gains thing you mentioned is a good point and definitely puts me more at ease. What about my nutrition? Also the fact that I changed out power cleans for weighted dips and pullups? Ieatkids5, I looked up the roll of shame. It didn't look nearly as bad as I thought it would haha so I guess I might end up giving it a try cuz I really wanna push for that last rep. Thanks! Nutrition looks ok to me. I'm considerably bigger to you and my maintenace level is at around 2100, so your estimates sound completely fair. Regarding the pull-ups, I actually also swapped out PCs for weighted chin/pull-ups for much the same reason. I know there are a few "proper" programs that do the same, so it's definitely fine. I'm not sure if you really need the dips though. IMO, dips are the bodyweight equivalent of bench, so as long as you're doing that, you don't need the dips. | ||
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Ko1tz
France493 Posts
What can I do? The only thing I can do is to use small 1 or 2 pound weighs and do infinity repetitions. Does that even work? And finally, are Martial Arts a good alternative? I was wanting to get into Kung Fu and Tai Chi for a while and I wanted to know if those actually help. Thanks in advance! hopefully there will be other members in the same boat as me. | ||
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JingleHell
United States11308 Posts
On October 05 2012 05:16 Ko1tz wrote: Where do I even start...I have marfan's syndrome, I'm by nature very skinny, thankfully I'm not extremely tall as most people with this syndrom are (1.76m / 5'something, not really sure) and I was told by my doctors that I have to gain muscle in order to keep my back straight and strong enough to carry my weight (I have a scoliosis aswell). BUT, here come the problems, gym is a no-no for me since I have heart problems, I have no idea what I can do. What can I do? The only thing I can do is to use small 1 or 2 pound weighs and do infinity repetitions. Does that even work? And finally, are Martial Arts a good alternative? I was wanting to get into Kung Fu and Tai Chi for a while and I wanted to know if those actually help. Thanks in advance! hopefully there will be other members in the same boat as me. If you think weights will be bad for your heart, you've clearly got no clue how absurdly intense martial arts can be. Plenty of explosive twitch stuff, but worse, it's protracted, unlike weight lifting. Sure, the resistance is generally lower on an individual basis, but you're talking about (in sparring, competition, etc.) minutes at a time of repetitive, fast paced, explosive movements. Mind you, this is coming from someone with severe crohn's and associated joint issues who does Tae Kwon Do, but my risks are potentially inconvenient, yours sound potentially fatal. You're going to need to talk to your doctor about acceptable types of exercise. In your case, I might even consider yoga, bizarre as it sounds. It's good exercise, but not on the same level of intensity as a lot of other stuff. Maybe light swimming? | ||
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Ko1tz
France493 Posts
On October 05 2012 05:24 JingleHell wrote: If you think weights will be bad for your heart, you've clearly got no clue how absurdly intense martial arts can be. Plenty of explosive twitch stuff, but worse, it's protracted, unlike weight lifting. Sure, the resistance is generally lower on an individual basis, but you're talking about (in sparring, competition, etc.) minutes at a time of repetitive, fast paced, explosive movements. Mind you, this is coming from someone with severe crohn's and associated joint issues who does Tae Kwon Do, but my risks are potentially inconvenient, yours sound potentially fatal. You're going to need to talk to your doctor about acceptable types of exercise. In your case, I might even consider yoga, bizarre as it sounds. It's good exercise, but not on the same level of intensity as a lot of other stuff. Maybe light swimming? They are indeed fatal. Aortic Dissection to be more precise. I was told that Tai Chi (the non combat variant) was a great exercise since it improves breathing and posture, among other things. Light swimming might be the only option, I get extremely tired while doing it though, I barely exercise (since I'm terrified, not really sure what I can do and what I can't do. I'm extremely out of shape). I'll go to the doctor this weekend so hopefully I'll be able to bring some more accurate description of everything. | ||
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JingleHell
United States11308 Posts
On October 05 2012 05:36 Ko1tz wrote: They are indeed fatal. Aortic Dissection to be more precise. I was told that Tai Chi (the non combat variant) was a great exercise since it improves breathing and posture, among other things. Light swimming might be the only option, I get extremely tired while doing it though, I barely exercise (since I'm terrified, not really sure what I can do and what I can't do. I'm extremely out of shape). I'll go to the doctor this weekend so hopefully I'll be able to bring some more accurate description of everything. Tai Chi, maybe, I don't do it so I don't know how intense it is. Most actually martial martial arts are probably too intense, though. | ||
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ieatkids5
United States4628 Posts
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