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On November 19 2011 11:13 AirbladeOrange wrote:
I have been benching 3 sets of 8 reps for some weeks now. Today I went for the heaviest weight I have attempted so far (by 5 pounds) on the last set rather than trying to tie my previous best. I only got 5 reps on that set then failed. Is it a good idea to keep pushing yourself to failure if you're feeling good or focus on completing all your reps at a safer weight?
Training to failure is a good tool, but it's a tool to be used properly. I advise against it in the vast majority of cases.
Decide on how many reps you are going to complete in that set. Have a goal, and stop before you're certain that you're going to fail.
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On November 19 2011 11:13 AirbladeOrange wrote:
I have been benching 3 sets of 8 reps for some weeks now. Today I went for the heaviest weight I have attempted so far (by 5 pounds) on the last set rather than trying to tie my previous best. I only got 5 reps on that set then failed. Is it a good idea to keep pushing yourself to failure if you're feeling good or focus on completing all your reps at a safer weight?
Definitely listen to what Rosa said just above, but I think in this case it wasn't really a problem. If you're hitting the 3x8 regularly you definitely should try finding a weight that you can't make all of the reps for. Making all reps, all sets generally means you're ready to move up. Doing a set with a bit more weight to sort of test the waters isn't a problem as long as you're not doing it every workout.
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Does DOMS going away mean muscle gain? My understanding is that if you stress a muscle, it repairs itself to be stronger, if you're sore after a workout, it should mean that's it's starting to repair right (I hope)?
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On November 20 2011 18:41 Lorken wrote:
Does DOMS going away mean muscle gain? My understanding is that if you stress a muscle, it repairs itself to be stronger, if you're sore after a workout, it should mean that's it's starting to repair right (I hope)?
DOMS usually hits in the earliest levels of a certain training intensity (eg. going from couch -> squatting 3x/week, squatting 3x5 -> squatting 4x7, etc.) and then at fairly random intervals after.
DOMS does not indicate muscle growth, nor does absence of DOMS indicate muscle growth. It's likely that you have at least partially adapted to the intensity you are working out at, which is not a bad thing.
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^^ That is correct
Progress should be measured on the scale & mirror & increases of weights on the barbell -- if you're trying to gain weight / muscle as a beginner/intermediate
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Hey guys!
So I'm getting stronger. That's true without doubt. But my press...oh Lord. I did barely 80 lbs today and while its a lot higher than the 64 lbs i got stuck on earlier, I felt I didn't have an ounce left in me. I did 5-5-5 but that last rep was horrible form and I barely managed it.
I can't increase in iterations of less than 2kg or 4.4 lbs because the gym's smallest weight is 1kg. This is ok for pretty much every other exercise in SS (and squats and deadlifts often increase by a lot more than that) but the press is killing me.
Should I deload? Should I rest more between sets? Should I stick with the weight for two sessions rather than one?
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How much are you resting?
Deload might be OK, same wiith hitting the same weight in 2 sesions
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I used to have tremendous trouble on the overhead myself. Then I started taking 5 min breaks with 8 mins break before the last set. I skyrocketed from 80lb to 105lb and keep in mind this was in 5-5-5-5-5. Also I find it easier to power through when I'm pumped from some fast-paced music or stiff slaps on my back allowing me to do my reps faster. Eating more is what I did but I bet with good rest like eshlow has suggested it would make things even easier.
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On November 22 2011 09:15 eshlow wrote:
How much are you resting?
Deload might be OK, same wiith hitting the same weight in 2 sesions
o crap...
how much am i supposed to be resting?
3-4mins is alright right?
damn....
maybe that is why my progress is abit slow....
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On November 22 2011 09:15 eshlow wrote:
How much are you resting?
Deload might be OK, same wiith hitting the same weight in 2 sesions
Resting between sets of the same exercise? Between 1-3 mins? I guess? I'll time it tomorrow. How much should I be resting?
Between exercises, 5-8 minutes, if it was a tough exercise. I guess I usually like getting it done ASAP but if its slowing my progress I'll take my time.
My question about hitting the same weight, more specifically, is does it help? SS seems to be very focally based on sessional progress.
Thanks!
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On November 22 2011 14:55 Kamais_Ookin wrote:
I used to have tremendous trouble on the overhead myself. Then I started taking 5 min breaks with 8 mins break before the last set. I skyrocketed from 80lb to 105lb and keep in mind this was in 5-5-5-5-5. Also I find it easier to power through when I'm pumped from some fast-paced music or stiff slaps on my back allowing me to do my reps faster. Eating more is what I did but I bet with good rest like eshlow has suggested it would make things even easier.
ah nice man, i always suspected OHP needed super long breaks inbetween
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does anyone see any major issue with me doing
http://www.coolrunning.com/engine/2/2_3/181.shtml
on my SS offdays?
its "only" 20-30 mins light jog/walk , and ill (hopefully) do some stretching everytime too as an added bonus
(my fitness levels are beginner and couch)
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On November 22 2011 22:49 FFGenerations wrote:does anyone see any major issue with me doing http://www.coolrunning.com/engine/2/2_3/181.shtmlon my SS offdays? its "only" 20-30 mins light jog/walk , and ill (hopefully) do some stretching everytime too as an added bonus (my fitness levels are beginner and couch)
Why do you want to start running; get strong first imo 
My question:
Is it possible for a relative novice (five months of SS behind me) to do LeanGains? I am still loving my gains, but I can definately tell that I'm approaching chubbiness. Still lean, but the promise of staying lean whilst still putting on (almost) as much muscle is very tempting. Eschlow/decaf, do you think that leangains is overrated or would it be a good option for someone like me?
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On November 22 2011 22:49 FFGenerations wrote:does anyone see any major issue with me doing http://www.coolrunning.com/engine/2/2_3/181.shtmlon my SS offdays? its "only" 20-30 mins light jog/walk , and ill (hopefully) do some stretching everytime too as an added bonus (my fitness levels are beginner and couch)
I haven't personally done SS, but I got my friend started on it a few days ago so I've read quite a bit. I'm pretty sure in the FAQ it says something like "You don't get strong by lifting, you get strong by recovering from lifting, so keep your rest days sacred".
If you can handle it I guess It's fine, but to me it would make more sense to do it after your lifting session. Or atleast not on your rest days.
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Any tips for someone who wants to start running/jogging ? Im a complete newbie in that regard but i have a high energy labrador to take care off and i might as well run with him instead of doing 30-40 min fast-paced walks like i do currently.
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you can work up to a 30 min jog following the link in my post above
you shouldnt run on tarmac tho really
maybe you can put your dog on a treadmill
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On November 23 2011 02:33 NeedsmoreCELLTECH wrote:Why do you want to start running; get strong first imo My question: Is it possible for a relative novice (five months of SS behind me) to do LeanGains? I am still loving my gains, but I can definately tell that I'm approaching chubbiness. Still lean, but the promise of staying lean whilst still putting on (almost) as much muscle is very tempting. Eschlow/decaf, do you think that leangains is overrated or would it be a good option for someone like me?
Milk your beginner gains. Just eat a ton. When you're cut you will look much better if you got more muscle. (It's much easier to cut fat, then to build solid muscle. For me at least.)
If someone calls you out for being chubby just tell them you're a powerlifter. 
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On November 23 2011 05:16 Butcherski wrote:
Any tips for someone who wants to start running/jogging ? Im a complete newbie in that regard but i have a high energy labrador to take care off and i might as well run with him instead of doing 30-40 min fast-paced walks like i do currently.
When I started running (few months back) I could hardly do 15 minutes straight, I like going barefoot on a rugby field or something. What I did was:
15 mins run(most I could do), don't overexert yourself on the first day, do about 15-20 minutes
25 min second day
35 min third day
45 min fourth day
My ankle was really sore by now so I had to stop for about a week.
Picked up at 40 min
Break
50 min
Break
60 min
I was doing it stupidly without breaks so if you take a day's break between the runs you should be fine. I blame the Motivation Thread for getting me super motivated and wanting to push myself to the limit every time 
Also, I tried the Couch to 5K thing but I found this to be much easier to reach my 1 hour goal
TL;DR: Start off with however much you can run comfortably + 5 more minutes then increase that by 10 minutes every other day with one day break in between runs.
Remember to push yourself (the feeling you get at the end is very worth it), have a goal you want to work towards and don't eat food (especially noodles) 1-2 hours before your run (Makes you feel like shit for the entire run). Most importantly: have fun!
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On November 23 2011 07:58 Lorken wrote:Show nested quote +On November 23 2011 05:16 Butcherski wrote:
Any tips for someone who wants to start running/jogging ? Im a complete newbie in that regard but i have a high energy labrador to take care off and i might as well run with him instead of doing 30-40 min fast-paced walks like i do currently.
When I started running (few months back) I could hardly do 15 minutes straight, I like going barefoot on a rugby field or something. What I did was: 15 mins run(most I could do), don't overexert yourself on the first day, do about 15-20 minutes 25 min second day 35 min third day 45 min fourth day My ankle was really sore by now so I had to stop for about a week. Picked up at 40 min Break 50 min Break 60 min I was doing it stupidly without breaks so if you take a day's break between the runs you should be fine. I blame the Motivation Thread for getting me super motivated and wanting to push myself to the limit every time Also, I tried the Couch to 5K thing but I found this to be much easier to reach my 1 hour goal
TL;DR: Start off with however much you can run comfortably + 5 more minutes then increase that by 10 minutes every other day with one day break in between runs.Remember to push yourself (the feeling you get at the end is very worth it), have a goal you want to work towards and don't eat food (especially noodles) 1-2 hours before your run (Makes you feel like shit for the entire run). Most importantly: have fun!
Do not do this. Increasing your time spent running that much will most likely get you injured. Start off very slowly and for less time than you are capable of. Play it very safe until your body gets used to it. Do not increase more than 5 miles per week and you should probably be staying at the same amount of time spent running for 2 or more weeks. I advise you to head over to the running thread for further advice and answers to questions that you have. Also, feel free to PM me.
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On November 22 2011 21:26 Autofire2 wrote:Show nested quote +On November 22 2011 09:15 eshlow wrote:
How much are you resting?
Deload might be OK, same wiith hitting the same weight in 2 sesions Resting between sets of the same exercise? Between 1-3 mins? I guess? I'll time it tomorrow. How much should I be resting? Between exercises, 5-8 minutes, if it was a tough exercise. I guess I usually like getting it done ASAP but if its slowing my progress I'll take my time. My question about hitting the same weight, more specifically, is does it help? SS seems to be very focally based on sessional progress. Thanks!
3-5 minutes between sets is good... I like 5 or a bit more personally
Between exercises should be the same thing.
If you're not progressing well and having trouble completing reps in later sets this is probably why
Warm ups you can rest 1-3 mins between sets. But not work sets of an exercise. Full strength work you need at least 3 if not the total of 5.
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EPT
