EPTFitness Questions & Answers - Page 95
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mordek
United States12705 Posts
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KOVU
Denmark708 Posts
On September 20 2012 02:06 mordek wrote: I found this site's charts to be pretty neat: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm This picture includes all lifts in kg for those metric-people out there. Picture is quite large. + Show Spoiler + ![[image loading]](http://i.imgur.com/m5mKx.png) | ||
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GuiltyJerk
United States584 Posts
On September 19 2012 23:54 TheAura wrote: Would all of those be a 1 rep max? Im always confused when i hear people say things such as "i bench 250lbs".. are the generally refering to 1RM, because that is what i am lead to assume.. When someone's talking about their numbers they're generally gonna be talking about 1RM (because that just sounds more badass, right? :D) but as far as switching to an intermediate program, I'd aim to get my work sets to those numbers. On September 20 2012 00:02 ShadeR wrote: Thanks. Those look pretty realistic and achievable. I know everyone should go at their own pace but is there some sort of time frame? Also are those numbers for 1RM? 4 weeks in i am pressing 75% of my BW with a 10x6 routine. Squats lagging hella hard at 65% of BW at 5x8-10. DL's seem ok. Just yesterday i popped out 2 ugly reps of 100kg (1.35x BW) I interpreted them as numbers to have your work sets get to (so generally 3x5 for everything but DL which is 1x5) and those numbers are like the generally accepted numbers at which point you switch to an intermediate program like Madcows or Texas Method or 5/3/1 or something | ||
Daigomi
South Africa4316 Posts
On September 20 2012 00:02 ShadeR wrote: Thanks. Those look pretty realistic and achievable. I know everyone should go at their own pace but is there some sort of time frame? Also are those numbers for 1RM? 4 weeks in i am pressing 75% of my BW with a 10x6 routine. Squats lagging hella hard at 65% of BW at 5x8-10. DL's seem ok. Just yesterday i popped out 2 ugly reps of 100kg (1.35x BW) I don't know how effective or popular dedicated shoulder days are my delts are close to nonexistent and left lags far behind the already shitty right. atm i am shoulder pressing 16kg (perhand) for 10x8 and for the last 4 sets I shit you not my left is literally 2/3 reps behind the right. After that i go do 4 sets of machine shoulder press. Then 4 sets of overhead press. Then 3/4 sets of lateral raises. And finish with 3/4 sets of rear delt flies. Looking at what I've typed i seems i spend a fuck ton of time in the gym... For me those numbers were in terms of my workset so they were my 5RM. Regarding a time frame, I personally went from never having lifted a weight to those goals in six to seven months. However, that's just for me. Everybody moves at their own pace. As someone on here once said, weightlifting is a marathon not a sprint so just move at the pace that is best for you. | ||
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decafchicken
United States20076 Posts
On September 19 2012 22:47 ShadeR wrote: Started to take my lifting more serious 4 weeks back and i've been following this 5 day split quite consistently. Feel free to comment on it. + Show Spoiler + Sunday: Chest and Triceps. Monday: Shoulders. Tuesday: Back and Biceps. Wednesday: Rest. Thursday: Chest and Triceps. Friday: Legs and Abs Saturday: Rest I am satisfied with my training intensity and feel like I am making pretty good strength gains. After all I'm in the honeymoon period period where new lifters are meant to gain like heck. My question basically is given my height 5'11" (180cm) and weight 165lbs (74kg). What sort of benchmark numbers should i be aiming for? I know that i shouldn't be making it a "competition" but i just want to make sure that i actually am progressing as opposed to just thinking i am. Way too much upper body. You spend one workout a week on the largest muscles in your body and an entire day on shoulders in addition to two chest/triceps days which share a lot of muscles. I'm not a big believer in 'ab sessions'f, real abs get built through heavy compound lifting requiring strong cores to maintain good form. You should look at some other programs like wendlers 5/3/1 which will give you a much more balanced and efficient workouts yielding better result. | ||
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decafchicken
United States20076 Posts
On September 19 2012 00:44 DropBear wrote: How do I avoid chafing when running? I get severe chafing on my inner thighs whenever I run either outside or on a treadmill. It's annoying, painful and stops me doing it. I normally wear jocks and shorts but it seems to happen no matter what I'm wearing T_T Compression shorts and gold bond. Gold bond is the greatest thing ever for an athlete with chafing. | ||
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ieatkids5
United States4628 Posts
On September 19 2012 15:08 theJob wrote: One thing doesn't exclude the other– as far as omega 3, vitamins and fibers it's pretty easy to get a healthy amount per day. I take a couple omega 3 pills in the morning and eat a couple of fruits per day. I also make sure that most oats, bread and pasta I eat is wholegrain. Antioxidants, I've never kept track of but I'd wager that if a person eats too little of those but have their daily calorie intake and macronutrition-ratio under control – they'd be more healthy than most people. So my question still stands – is it detrimental for musclegrowth if one eats "junkfood" each day but compensate with protein / carb supplements or foods to correct their macronutritional ratio? I personally have no idea and so far you are yet to convince me that it's bad. haha to be honest, i have no idea either. for me, i think it'd be difficult to get the nexessary daily amounts of nutrition without eating a ton of "good" foods, but that's just me. then again, you're talking muscle growth spcifically, while i'm talking about general health. in that case, i'm pretty sure that you won't hinder muscle growth that much if you get the protein, calories, and other nutrients that you need. you'd need someone more knwoledgeable to help answer your question. | ||
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theJob
272 Posts
On September 20 2012 05:41 ieatkids5 wrote: haha to be honest, i have no idea either. for me, i think it'd be difficult to get the nexessary daily amounts of nutrition without eating a ton of "good" foods, but that's just me. then again, you're talking muscle growth spcifically, while i'm talking about general health. in that case, i'm pretty sure that you won't hinder muscle growth that much if you get the protein, calories, and other nutrients that you need. you'd need someone more knwoledgeable to help answer your question. Ok thanks for answering to the best of your ability tho. And yes, when it comes to general health clean organic foods is probably the way to go. | ||
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Vegalive
United States96 Posts
On September 20 2012 08:17 theJob wrote: Ok thanks for answering to the best of your ability tho. And yes, when it comes to general health clean organic foods is probably the way to go. The problem with a lot of protein/carb supplements is that there is no regulation of these products. Some products have even been found to contain harmful trace elements such as lead and mercury. Eating non-processed food is a great way to get most of the essential vitamins and minerals you need for an entire day. I know that liver (if you like/can handle organ meat) is one of the most nutrient dense meats and green leafy vegetables will provide almost everything you need. Aside from that you do want to have a ton of protein (egg whites are excellent) and healthy carbs (sweet potatoes, fruit, vegetables) to get an insulin response and drive nutrients into cells. | ||
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eshlow
United States5210 Posts
On September 19 2012 22:47 ShadeR wrote: Started to take my lifting more serious 4 weeks back and i've been following this 5 day split quite consistently. Feel free to comment on it. + Show Spoiler + Sunday: Chest and Triceps. Monday: Shoulders. Tuesday: Back and Biceps. Wednesday: Rest. Thursday: Chest and Triceps. Friday: Legs and Abs Saturday: Rest I am satisfied with my training intensity and feel like I am making pretty good strength gains. After all I'm in the honeymoon period period where new lifters are meant to gain like heck. My question basically is given my height 5'11" (180cm) and weight 165lbs (74kg). What sort of benchmark numbers should i be aiming for? I know that i shouldn't be making it a "competition" but i just want to make sure that i actually am progressing as opposed to just thinking i am. Get off of the split. go to full body routine 3x per week | ||
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ShadeR
Australia7535 Posts
On September 20 2012 05:13 decafchicken wrote: Way too much upper body. You spend one workout a week on the largest muscles in your body and an entire day on shoulders in addition to two chest/triceps days which share a lot of muscles. I'm not a big believer in 'ab sessions'f, real abs get built through heavy compound lifting requiring strong cores to maintain good form. You should look at some other programs like wendlers 5/3/1 which will give you a much more balanced and efficient workouts yielding better result. Thanks for the input. I'll definitely look into actual programs. Let me try to explain the rational behind this split i've got. I pretty much made it up myself with DOMS as the main determinant. I do not want to be a bicep curling gorilla man but currently after a squat day my quads stay sore 5-6 days after it which is why i only hit it once a week. I do think recovery times are slowly getting shorter each week so i'm staying positive =P On September 20 2012 12:21 eshlow wrote: Get off of the split. go to full body routine 3x per week Can you point me in the right direction? What should i be googling lol? Another question. What are the demographics of TLHF? Powerlifters, Bodybuilders, Calisthenics? | ||
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shawster
Canada2485 Posts
On September 20 2012 13:07 ShadeR wrote: Thanks for the input. I'll definitely look into actual programs. Let me try to explain the rational behind this split i've got. I pretty much made it up myself with DOMS as the main determinant. I do not want to be a bicep curling gorilla man but currently after a squat day my quads stay sore 5-6 days after it which is why i only hit it once a week. I do think recovery times are slowly getting shorter each week so i'm staying positive =P Can you point me in the right direction? What should i be googling lol? Another question. What are the demographics of TLHF? Powerlifters, Bodybuilders, Calisthenics? the more you exercise it the less sore you get if you squat 3x a week for the first 5 days itl'l be hell but afterwards you won't feel anything (almost) demographics of TL are spread. some powerlifters, some oly lifters, some just do strength training, there's probably a body builder somewhere around here. check the stickies, seriously. it'll answer all ur questions | ||
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ShadeR
Australia7535 Posts
Currently i'm not particularly sure which direction i want to go in the gym. I'm finding all of it really interesting and appealing. Getting stronk, sculpting an aesthetic physique, technical oly lifts as well as BW centric workouts and their progressions (front levers, human flag, planche). All really cool stuffs =P | ||
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theJob
272 Posts
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kastoob
Australia153 Posts
http://examine.com/faq/do-you-need-to-cycle-creatine.html | ||
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funkie
Venezuela9376 Posts
 ?Shit, I'm even close to elite in some categories (squat/press). | ||
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mordek
United States12705 Posts
On September 20 2012 15:37 ShadeR wrote: Maybe i'm pussying out hard after squat days DOMS has me grunting everytime i need to pick something up, sit down, walk, walk up stairs, walk down stairs. I cannot even fathom squating 3x a week at the moment lol. I've down low intensity cardio helps with recovery times though. so maybe more of that. Currently i'm not particularly sure which direction i want to go in the gym. I'm finding all of it really interesting and appealing. Getting stronk, sculpting an aesthetic physique, technical oly lifts as well as BW centric workouts and their progressions (front levers, human flag, planche). All really cool stuffs =P It's definitely the fact that you are squatting once a week and not three times. It's tough at the start but gets better if you do it regularly. I took a break for a little while this summer. Got back into squatting (trying to get back on Starting Strength routine which is a compound exercise 3x a week deal) and my quads were very sore afterwards. It's really just a frequency thing. Once you adjust it won't be like that anymore. There's a ton of cool stuff out there with bodyweight and olympic lifting, just stick to whatever you like but you really should work on your squats no matter what. They're that good for you  | ||
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4thHatchery
Finland125 Posts
This will be to supplement my bw training and I'm not exactly sure how often I'll be doing these yet. Does SS average 1.5 times per week deadlifting? I'd like to be able to do somewhat of a linear progression but don't want to gain too much extra weight or otherwise hinder my progress with bw stuff. Any suggestions will be appreciated. | ||
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Daigomi
South Africa4316 Posts
On September 21 2012 00:28 4thHatchery wrote: Can you guys give some input on a good starting weight for squats and deadlifts? I'm about 5'6 and weight about 64kg. The few times I've done these exercises I managed 5x70+bar for DL and 3x5x40+bar for squats. This will be to supplement my bw training and I'm not exactly sure how often I'll be doing these yet. Does SS average 1.5 times per week deadlifting? I'd like to be able to do somewhat of a linear progression but don't want to gain too much extra weight or otherwise hinder my progress with bw stuff. Any suggestions will be appreciated. If you have a proper olympic bar, the bar weighs 20kg or 45lbs and this should be included in the weight you give. Regarding the weight to start at, that differs from person to person. I'm not sure if the weight you gave was in pounds or kilograms, so it's hard to say. However, what generally works is to spend one session just finding a starting point. Start with both squats and deadlifts doing just the bar then do 5 reps. Rest for a minute or two, then add some weight (5-10kg) and do another set of 5 reps. Make sure you rest enough between sets, and basically do this until the bar starts slowing down (i.e. until you can't the lift quickly). That's a good weight to start your sets on. Regarding the frequency of deadlifts and squats, squats are 3 times a week and deadlifts are 1.5 times a week. How much weight you gain depends entirely on how much you eat. In the last year, I have gone from squatting 35kg to squatting 150kg while my bodyweight has decreased by 2kg. With the linear progression, it's quite possible to progress linearly for a few months (maybe 3-6 months). However, once the squats get to around 1.25x BW and deadlifts to 1.5x BW, progression should slow down. Either way, don't worry too much about how you progress. Simply focusing on eating enough and doing the exercises and the progression will come naturally. Hopefully that helps! | ||
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GoTuNk!
Chile4591 Posts
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