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Wow, OK, I don't know what happened.
I went shoe-shopping yesterday, my yearly expenditure when my old pair falls apart from lack of maintenance, and I hate shopping so I came home with a headache and all stressed and it didn't stop for the rest of the day (which was spent playing Doom. Retro-mo).
Slept like shit. Kept dreaming about Doom. Endless corridors full of dudes I had to shoot. Woke up over and over.
Alarm goes off, time to haul ass to the gym. It took about half an hour to put my socks on. New shoes are uncomfortable. So tired.
Get to the gym, I change into my gym-gear and head upstairs to the treadmills to warm up and oshi- I forgot to bring the key to the locker. I go back downstairs and it's just lying there on the bench. Clearly not quite there today. So I head back upstairs, almost falling asleep on the treadmill. While doing my warmup.
Get to the squat rack, do some jumping jacks. I get the feeling I just shit myself during a jump but it was a false alarm. Finally start doing squats. Warm up sets go OK. Work set, I damn near pass out, get a wicked headache. Give myself four minutes to relax before next workset. Same thing again. And again on my third. Yeeesh.
Sit on the bench, trying to chill the headache away. And it does go away. And I start benching.
I dunno what happened. Suddenly I'm full of energy. I fucking KILLED it. Warmup sets felt light as a feather. Did my old PR of 75 no problem, could have done 80 easy, jumped up and felt like punching out a tiger. Did the rest of my benching like a boss, go on to deadlift. I had de-loaded to 80kg since my flu, and barely managed it last friday, when I made my whiny rant about Big Three, but I know today I'm a fucking dragonborn, so I load up my old PR of 100kg and I destroy rural communities with only a marginally effective militia, burn through all three worksets like the goddamn hulk.
I dunno what happened. No drugs involved. But this morning I was a beast.
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On March 12 2012 17:49 Osmoses wrote:
Wow, OK, I don't know what happened.
I went shoe-shopping yesterday, my yearly expenditure when my old pair falls apart from lack of maintenance, and I hate shopping so I came home with a headache and all stressed and it didn't stop for the rest of the day (which was spent playing Doom. Retro-mo).
Slept like shit. Kept dreaming about Doom. Endless corridors full of dudes I had to shoot. Woke up over and over.
Alarm goes off, time to haul ass to the gym. It took about half an hour to put my socks on. New shoes are uncomfortable. So tired.
Get to the gym, I change into my gym-gear and head upstairs to the treadmills to warm up and oshi- I forgot to bring the key to the locker. I go back downstairs and it's just lying there on the bench. Clearly not quite there today. So I head back upstairs, almost falling asleep on the treadmill. While doing my warmup.
Get to the squat rack, do some jumping jacks. I get the feeling I just shit myself during a jump but it was a false alarm. Finally start doing squats. Warm up sets go OK. Work set, I damn near pass out, get a wicked headache. Give myself four minutes to relax before next workset. Same thing again. And again on my third. Yeeesh.
Sit on the bench, trying to chill the headache away. And it does go away. And I start benching.
I dunno what happened. Suddenly I'm full of energy. I fucking KILLED it. Warmup sets felt light as a feather. Did my old PR of 75 no problem, could have done 80 easy, jumped up and felt like punching out a tiger. Did the rest of my benching like a boss, go on to deadlift. I had de-loaded to 80kg since my flu, and barely managed it last friday, when I made my whiny rant about Big Three, but I know today I'm a fucking dragonborn, so I load up my old PR of 100kg and I destroy rural communities with only a marginally effective militia, burn through all three worksets like the goddamn hulk.
I dunno what happened. No drugs involved. But this morning I was a beast.
John Broz says you shouldn't trust your 'feelings' because a) you're not a woman and b) they're wrong quite often.
I love your stories by the way. I pass the title of Battle Report Master onto you.
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On March 10 2012 04:22 Osmoses wrote:Show nested quote +On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT  If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =)
Lyle McDonald says to leave a rep in the bank. Imo, Lyle>Martin in just about every facet.
On March 10 2012 05:49 Daigomi wrote:Show nested quote +On March 10 2012 05:19 infinity21 wrote:On March 10 2012 05:09 Daigomi wrote:On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Yeah, I've heard such mixed advice about training to failure. In the end, I've just decided to train to failure because then at least I know I'm giving it 100%. Once or twice I didn't train to failure, and each time I felt like I could have completed another rep if I'd just manned up and tried. Did weighted chin-ups for the first time today. I can't believe how much harder it is! I was on 6-5-5 with unweighted chin-ups, but only managed 3-2.5-2 with a 5kg weight. I'll probably do 2.5kg weighted next time. Still, it's quite fun to do. lol don't jump up by 5kg. I suggest you go up in 1.25kg increments. The good thing about chin-ups is that you can do them every workout so 1.25kg jumps aren't actually that slow. Haha yeah, I was a bit optimistic. Wasn't expecting to do 5-5-5, but I though I could probably do 5-4-3 or so :p Since I'm resting my wrist from bench, I'm replacing my bench with chin-ups for the next two weeks. So I'll be doing chin-ups every session, in which case your 1.25kg recommendation is probably for the best.
Why would you "replace" bench with chins? It works two completely different muscle groups. Swap it for the pec deck, preferably one that does not require your hands to be on the bars (arm pads). Besides, it's not like doing chins isn't creating stress on the wrists: it's just applying it in a different fashion. If you're trying to let an injury heal, let it heal, and change the lifts to something that doesn't use them (A pullover machine would be ideal to hit the lats).
Also, to whoever was talking about SS and RPT, they don't go together, and SS isn't designed for bulking. A more generic bulking routine is better if you're trying to gain mass... you just need more work, unless you're a classic hardgainer. Most people have better recovery than 9 sets, or 15 sets, three times a week. And most hardgainers are just doing stupid shit - not eating enough, or following dumb routines (most problems lie in the diet, many of them are lipophobic, and don't eat because they think they'll get fat, or that the 1oz of fat that they gain will destroy their six packs. It's sad when all people worry about is a six pack.
http://www.bodyrecomposition.com/category/muscle-gain/mass-gain-fundamentals
That link is a better place to start than most of the links I've seen tossed around here. Martin is good, but I think Lyle is better.
On March 10 2012 07:10 Kamais Ookin wrote:Show nested quote +On March 10 2012 07:08 NeedsmoreCELLTECH wrote:On March 10 2012 06:58 Kamais Ookin wrote:On March 10 2012 06:47 solidbebe wrote:Sorry but that picture does indeed not make any sense. On top of the fact that it doesn't even mention exercise. It just irritates me ;/ It makes perfect sense if you think about the situations outside what you see in the pictures. You can assume that the guy downing the delicious fast food is genetically gifted and is working his ass off in the gym wheras the big fat slob of a man eating healthy is most likely big to begin with and is cutting with slow progress, perhaps not working hard enough in the gym. You can get either physique with virtually any genetics. Just lazy people crying instead of fixing their problems : / Pretty much, genetics is miniscule compared to being consistent in the gym.
Rofl. That's probably the most incorrect thing I've ever read. Being in the gym just brings you to your genetic potential, if you aren't doing a bunch of retarded shit (think one-legged squatting db curls on a bosu ball). If genetics didn't mean anything, steroids wouldn't be used . . . ever.
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On March 12 2012 18:31 SweeTLemonS[TPR] wrote:+ Show Spoiler +On March 10 2012 04:22 Osmoses wrote:Show nested quote +On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Lyle McDonald says to leave a rep in the bank. Imo, Lyle>Martin in just about every facet. On March 10 2012 05:49 Daigomi wrote:Show nested quote +On March 10 2012 05:19 infinity21 wrote:On March 10 2012 05:09 Daigomi wrote:On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Yeah, I've heard such mixed advice about training to failure. In the end, I've just decided to train to failure because then at least I know I'm giving it 100%. Once or twice I didn't train to failure, and each time I felt like I could have completed another rep if I'd just manned up and tried. Did weighted chin-ups for the first time today. I can't believe how much harder it is! I was on 6-5-5 with unweighted chin-ups, but only managed 3-2.5-2 with a 5kg weight. I'll probably do 2.5kg weighted next time. Still, it's quite fun to do. lol don't jump up by 5kg. I suggest you go up in 1.25kg increments. The good thing about chin-ups is that you can do them every workout so 1.25kg jumps aren't actually that slow. Haha yeah, I was a bit optimistic. Wasn't expecting to do 5-5-5, but I though I could probably do 5-4-3 or so :p Since I'm resting my wrist from bench, I'm replacing my bench with chin-ups for the next two weeks. So I'll be doing chin-ups every session, in which case your 1.25kg recommendation is probably for the best. Why would you "replace" bench with chins? It works two completely different muscle groups. Swap it for the pec deck, preferably one that does not require your hands to be on the bars (arm pads). Also, to whoever was talking about SS and RPT, they don't go together, and SS isn't designed for bulking. On March 10 2012 07:10 Kamais Ookin wrote:Show nested quote +On March 10 2012 07:08 NeedsmoreCELLTECH wrote:On March 10 2012 06:58 Kamais Ookin wrote:On March 10 2012 06:47 solidbebe wrote:Sorry but that picture does indeed not make any sense. On top of the fact that it doesn't even mention exercise. It just irritates me ;/ It makes perfect sense if you think about the situations outside what you see in the pictures. You can assume that the guy downing the delicious fast food is genetically gifted and is working his ass off in the gym wheras the big fat slob of a man eating healthy is most likely big to begin with and is cutting with slow progress, perhaps not working hard enough in the gym. You can get either physique with virtually any genetics. Just lazy people crying instead of fixing their problems : / Pretty much, genetics is miniscule compared to being consistent in the gym. Rofl. That's probably the most incorrect thing I've ever read. Being in the gym just brings you to your genetic potential. If genetics didn't mean anything, steroids wouldn't be used . . . ever.
SS actually is designed for bulking. Starting Strength, and beginners generally need to bulk up. Why else all the talk about eating a ton while being on SS?
And hardly anyone ever reaches their genetic potential, so it really plays only a minor role. Of course some people gain muscle faster and easier than other people and thats based on genetics, but with effort and consistency anyone can reach a great body.
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On March 12 2012 18:39 glurio wrote:Show nested quote +On March 12 2012 18:31 SweeTLemonS[TPR] wrote:+ Show Spoiler +On March 10 2012 04:22 Osmoses wrote:Show nested quote +On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Lyle McDonald says to leave a rep in the bank. Imo, Lyle>Martin in just about every facet. On March 10 2012 05:49 Daigomi wrote:Show nested quote +On March 10 2012 05:19 infinity21 wrote:On March 10 2012 05:09 Daigomi wrote:On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Yeah, I've heard such mixed advice about training to failure. In the end, I've just decided to train to failure because then at least I know I'm giving it 100%. Once or twice I didn't train to failure, and each time I felt like I could have completed another rep if I'd just manned up and tried. Did weighted chin-ups for the first time today. I can't believe how much harder it is! I was on 6-5-5 with unweighted chin-ups, but only managed 3-2.5-2 with a 5kg weight. I'll probably do 2.5kg weighted next time. Still, it's quite fun to do. lol don't jump up by 5kg. I suggest you go up in 1.25kg increments. The good thing about chin-ups is that you can do them every workout so 1.25kg jumps aren't actually that slow. Haha yeah, I was a bit optimistic. Wasn't expecting to do 5-5-5, but I though I could probably do 5-4-3 or so :p Since I'm resting my wrist from bench, I'm replacing my bench with chin-ups for the next two weeks. So I'll be doing chin-ups every session, in which case your 1.25kg recommendation is probably for the best. Why would you "replace" bench with chins? It works two completely different muscle groups. Swap it for the pec deck, preferably one that does not require your hands to be on the bars (arm pads). Also, to whoever was talking about SS and RPT, they don't go together, and SS isn't designed for bulking. On March 10 2012 07:10 Kamais Ookin wrote:Show nested quote +On March 10 2012 07:08 NeedsmoreCELLTECH wrote:On March 10 2012 06:58 Kamais Ookin wrote:On March 10 2012 06:47 solidbebe wrote:Sorry but that picture does indeed not make any sense. On top of the fact that it doesn't even mention exercise. It just irritates me ;/ It makes perfect sense if you think about the situations outside what you see in the pictures. You can assume that the guy downing the delicious fast food is genetically gifted and is working his ass off in the gym wheras the big fat slob of a man eating healthy is most likely big to begin with and is cutting with slow progress, perhaps not working hard enough in the gym. You can get either physique with virtually any genetics. Just lazy people crying instead of fixing their problems : / Pretty much, genetics is miniscule compared to being consistent in the gym. Rofl. That's probably the most incorrect thing I've ever read. Being in the gym just brings you to your genetic potential. If genetics didn't mean anything, steroids wouldn't be used . . . ever. SS actually is designed for bulking. Starting Strength, and beginners generally need to bulk up. Why else all the talk about eating a ton while being on SS? And hardly anyone ever reaches their genetic potential, so it really plays only a minor role. Of course some people gain muscle faster and easier than other people and thats based on genetics, but with effort and consistency anyone can reach a great body.
Maybe I should say that SS is not necessarily optimal for growth, imo. I think there are better programs out there. If you're getting bigger off of SS, then keep doing it, but it's not enough volume IME. I did not see very good results on it, personally. 45 sets a week is typically not ideal for hypertrophy. The ABA BAB set up is fine, but 45 sets is typically too little for beginners who are primed for growth. You'll see gains on it, sure; you'll see gains on anything that isn't completely retarded, but it's not even close to maximizing potential.
By contrast, HIT worked wonders for growth for me (went from 15.5" bis to 16.5 in about three months. 27" thighs to 29" thighs, chest was about 51" at the time... the problem is my waist exploded with all of them, so now I'm trying to strip the fat and retain as much muscle as possible... I've already lost .75" off my bis when I'm depleted). Lifted 4x's a week, 2 on 2 off. Dorian Yates' B&G routine.
I know I sound like a nutrider right now, but I like Lyle's generic bulk more.
And having a "great body" is completely relative. Genetics make it easier to get there. Genetics will determine if you gain 2lbs fat for every pound of muscle, or 2 lbs muscle for every pound of fat, or a 1:1 ratio. You can manipulate this to a degree with good dieting (either do something like LG, with +20/-20 alternating days), or try something like a 9-11 day bulk, with a 3-4 day hypocaloric diet to reduce some fat, or CKD diets (for cutting, and retaining muscle mass at low bf levels). Genetics will also determine what types of work you should be doing to see gains (for instance, tall lanky guys probably shouldn't mess with SS, because it's based around the "big three" which may not be ideal for their body type). Simply put, genetics are the single biggest factor when it comes to getting a great body. To say otherwise is entirely incorrect. Hard work will get you places, but ultimately, genetics will be what gets in the way. That's why people use steroids, and EC stack, and Clen/albuterol, and bromocriptine (look into it if you haven't, pretty good stuff, cheap, easy to get, and best of all: LEGAL), etc, etc.
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On March 12 2012 18:31 SweeTLemonS[TPR] wrote:Show nested quote +On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Lyle McDonald says to leave a rep in the bank. Imo, Lyle>Martin in just about every facet. Show nested quote +On March 10 2012 05:49 Daigomi wrote:On March 10 2012 05:19 infinity21 wrote:On March 10 2012 05:09 Daigomi wrote:On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Yeah, I've heard such mixed advice about training to failure. In the end, I've just decided to train to failure because then at least I know I'm giving it 100%. Once or twice I didn't train to failure, and each time I felt like I could have completed another rep if I'd just manned up and tried. Did weighted chin-ups for the first time today. I can't believe how much harder it is! I was on 6-5-5 with unweighted chin-ups, but only managed 3-2.5-2 with a 5kg weight. I'll probably do 2.5kg weighted next time. Still, it's quite fun to do. lol don't jump up by 5kg. I suggest you go up in 1.25kg increments. The good thing about chin-ups is that you can do them every workout so 1.25kg jumps aren't actually that slow. Haha yeah, I was a bit optimistic. Wasn't expecting to do 5-5-5, but I though I could probably do 5-4-3 or so :p Since I'm resting my wrist from bench, I'm replacing my bench with chin-ups for the next two weeks. So I'll be doing chin-ups every session, in which case your 1.25kg recommendation is probably for the best. Why would you "replace" bench with chins? It works two completely different muscle groups. Swap it for the pec deck, preferably one that does not require your hands to be on the bars (arm pads). Besides, it's not like doing chins isn't creating stress on the wrists: it's just applying it in a different fashion. If you're trying to let an injury heal, let it heal, and change the lifts to something that doesn't use them (A pullover machine would be ideal to hit the lats). Also, to whoever was talking about SS and RPT, they don't go together, and SS isn't designed for bulking. A more generic bulking routine is better if you're trying to gain mass... you just need more work, unless you're a classic hardgainer. Most people have better recovery than 9 sets, or 15 sets, three times a week. And most hardgainers are just doing stupid shit - not eating enough, or following dumb routines (most problems lie in the diet, many of them are lipophobic, and don't eat because they think they'll get fat, or that the 1oz of fat that they gain will destroy their six packs. It's sad when all people worry about is a six pack. http://www.bodyrecomposition.com/category/muscle-gain/mass-gain-fundamentalsThat link is a better place to start than most of the links I've seen tossed around here. Martin is good, but I think Lyle is better. Show nested quote +On March 10 2012 07:10 Kamais Ookin wrote:On March 10 2012 07:08 NeedsmoreCELLTECH wrote:On March 10 2012 06:58 Kamais Ookin wrote:On March 10 2012 06:47 solidbebe wrote:Sorry but that picture does indeed not make any sense. On top of the fact that it doesn't even mention exercise. It just irritates me ;/ It makes perfect sense if you think about the situations outside what you see in the pictures. You can assume that the guy downing the delicious fast food is genetically gifted and is working his ass off in the gym wheras the big fat slob of a man eating healthy is most likely big to begin with and is cutting with slow progress, perhaps not working hard enough in the gym. You can get either physique with virtually any genetics. Just lazy people crying instead of fixing their problems : / Pretty much, genetics is miniscule compared to being consistent in the gym. Rofl. That's probably the most incorrect thing I've ever read. Being in the gym just brings you to your genetic potential, if you aren't doing a bunch of retarded shit (think one-legged squatting db curls on a bosu ball). If genetics didn't mean anything, steroids wouldn't be used . . . ever.
I'll look into Lyle, a fresh perspective can't hurt. As for leaving a rep in the bank, I'd like to know how much progress that will earn me. Because if it's minor, I'd rather continue failing. I just enjoy giving my all more.
Obviously SS isn't optimal, but I'd say it's probably the best for beginners, which is all it's intended for. As for this whole genetic potential thing... It's like talking about the g-spot. Nobody knows where it is, and as such we can't really draw conclusions about it. Obviously genetics play a part, but compared to being consistent in the gym I'd have to agree it's pretty unimportant. A genetically predisposed guy who's sloppy with his gym habits is always gonna lose to a guy who does things seriously.
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On March 12 2012 18:59 Osmoses wrote:Show nested quote +On March 12 2012 18:31 SweeTLemonS[TPR] wrote:On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Lyle McDonald says to leave a rep in the bank. Imo, Lyle>Martin in just about every facet. On March 10 2012 05:49 Daigomi wrote:On March 10 2012 05:19 infinity21 wrote:On March 10 2012 05:09 Daigomi wrote:On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:[quote] What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind [quote] Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Yeah, I've heard such mixed advice about training to failure. In the end, I've just decided to train to failure because then at least I know I'm giving it 100%. Once or twice I didn't train to failure, and each time I felt like I could have completed another rep if I'd just manned up and tried. Did weighted chin-ups for the first time today. I can't believe how much harder it is! I was on 6-5-5 with unweighted chin-ups, but only managed 3-2.5-2 with a 5kg weight. I'll probably do 2.5kg weighted next time. Still, it's quite fun to do. lol don't jump up by 5kg. I suggest you go up in 1.25kg increments. The good thing about chin-ups is that you can do them every workout so 1.25kg jumps aren't actually that slow. Haha yeah, I was a bit optimistic. Wasn't expecting to do 5-5-5, but I though I could probably do 5-4-3 or so :p Since I'm resting my wrist from bench, I'm replacing my bench with chin-ups for the next two weeks. So I'll be doing chin-ups every session, in which case your 1.25kg recommendation is probably for the best. Why would you "replace" bench with chins? It works two completely different muscle groups. Swap it for the pec deck, preferably one that does not require your hands to be on the bars (arm pads). Besides, it's not like doing chins isn't creating stress on the wrists: it's just applying it in a different fashion. If you're trying to let an injury heal, let it heal, and change the lifts to something that doesn't use them (A pullover machine would be ideal to hit the lats). Also, to whoever was talking about SS and RPT, they don't go together, and SS isn't designed for bulking. A more generic bulking routine is better if you're trying to gain mass... you just need more work, unless you're a classic hardgainer. Most people have better recovery than 9 sets, or 15 sets, three times a week. And most hardgainers are just doing stupid shit - not eating enough, or following dumb routines (most problems lie in the diet, many of them are lipophobic, and don't eat because they think they'll get fat, or that the 1oz of fat that they gain will destroy their six packs. It's sad when all people worry about is a six pack. http://www.bodyrecomposition.com/category/muscle-gain/mass-gain-fundamentalsThat link is a better place to start than most of the links I've seen tossed around here. Martin is good, but I think Lyle is better. On March 10 2012 07:10 Kamais Ookin wrote:On March 10 2012 07:08 NeedsmoreCELLTECH wrote:On March 10 2012 06:58 Kamais Ookin wrote:On March 10 2012 06:47 solidbebe wrote:Sorry but that picture does indeed not make any sense. On top of the fact that it doesn't even mention exercise. It just irritates me ;/ It makes perfect sense if you think about the situations outside what you see in the pictures. You can assume that the guy downing the delicious fast food is genetically gifted and is working his ass off in the gym wheras the big fat slob of a man eating healthy is most likely big to begin with and is cutting with slow progress, perhaps not working hard enough in the gym. You can get either physique with virtually any genetics. Just lazy people crying instead of fixing their problems : / Pretty much, genetics is miniscule compared to being consistent in the gym. Rofl. That's probably the most incorrect thing I've ever read. Being in the gym just brings you to your genetic potential, if you aren't doing a bunch of retarded shit (think one-legged squatting db curls on a bosu ball). If genetics didn't mean anything, steroids wouldn't be used . . . ever. I'll look into Lyle, a fresh perspective can't hurt. As for leaving a rep in the bank, I'd like to know how much progress that will earn me. Because if it's minor, I'd rather continue failing. I just enjoy giving my all more. Obviously SS isn't optimal, but I'd say it's probably the best for beginners, which is all it's intended for. As for this whole genetic potential thing... It's like talking about the g-spot. Nobody knows where it is, and as such we can't really draw conclusions about it. Obviously genetics play a part, but compared to being consistent in the gym I'd have to agree it's pretty unimportant. A genetically predisposed guy who's sloppy with his gym habits is always gonna lose to a guy who does things seriously.
Okay, I see what you're saying about genetic potential. So ignore my edit above this post.
Lyle is the the heir-apparent to Dan Duchaine in terms of internet guru-ism, imo. Alan Aragon is amazing too, but you have to pay for his stuff.
I think not pushing 'til failure (if I remember right) has something to do with glycogen depletion, which is terrible for anyone looking to bulk, for a variety of reasons. You can look into it more though, I don't really feel like digging up all the stuff I've recently read on that site (it's pretty much all from Lyle, and a couple other places like LG, and stuff).
For the record, IF is amazing, and I love LG, in case it seems like I didn't.
Back to SS, I really think it's better for people that have some experience in the gym, have good mechanics, and are looking to get stronger, but don't really know how. Because the three moves are also potentially the most dangerous for your back, having excellent form is a must. If you're rounding your lower back on your DL, you're going to get hurt, and SS has you working too close to 1RM. There's a lot of neurological programming that should have taken place before you start SS, imo. Something more basic, with rep ranges 8-15 is better for absolute beginners, imo. Lighter weights allow the programming to take place in a safer manner. After a few months (depending on the person), moving into SS is fine, but I think one should have a base before SS (in spite of its name).
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South Africa4316 Posts
On March 12 2012 18:31 SweeTLemonS[TPR] wrote:Show nested quote +On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Lyle McDonald says to leave a rep in the bank. Imo, Lyle>Martin in just about every facet. Show nested quote +On March 10 2012 05:49 Daigomi wrote:On March 10 2012 05:19 infinity21 wrote:On March 10 2012 05:09 Daigomi wrote:On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Yeah, I've heard such mixed advice about training to failure. In the end, I've just decided to train to failure because then at least I know I'm giving it 100%. Once or twice I didn't train to failure, and each time I felt like I could have completed another rep if I'd just manned up and tried. Did weighted chin-ups for the first time today. I can't believe how much harder it is! I was on 6-5-5 with unweighted chin-ups, but only managed 3-2.5-2 with a 5kg weight. I'll probably do 2.5kg weighted next time. Still, it's quite fun to do. lol don't jump up by 5kg. I suggest you go up in 1.25kg increments. The good thing about chin-ups is that you can do them every workout so 1.25kg jumps aren't actually that slow. Haha yeah, I was a bit optimistic. Wasn't expecting to do 5-5-5, but I though I could probably do 5-4-3 or so :p Since I'm resting my wrist from bench, I'm replacing my bench with chin-ups for the next two weeks. So I'll be doing chin-ups every session, in which case your 1.25kg recommendation is probably for the best. Why would you "replace" bench with chins? It works two completely different muscle groups. Swap it for the pec deck, preferably one that does not require your hands to be on the bars (arm pads). Also, to whoever was talking about SS and RPT, they don't go together, and SS isn't designed for bulking. Show nested quote +On March 10 2012 07:10 Kamais Ookin wrote:On March 10 2012 07:08 NeedsmoreCELLTECH wrote:On March 10 2012 06:58 Kamais Ookin wrote:On March 10 2012 06:47 solidbebe wrote:Sorry but that picture does indeed not make any sense. On top of the fact that it doesn't even mention exercise. It just irritates me ;/ It makes perfect sense if you think about the situations outside what you see in the pictures. You can assume that the guy downing the delicious fast food is genetically gifted and is working his ass off in the gym wheras the big fat slob of a man eating healthy is most likely big to begin with and is cutting with slow progress, perhaps not working hard enough in the gym. You can get either physique with virtually any genetics. Just lazy people crying instead of fixing their problems : / Pretty much, genetics is miniscule compared to being consistent in the gym. Rofl. That's probably the most incorrect thing I've ever read. Being in the gym just brings you to your genetic potential. If genetics didn't mean anything, steroids wouldn't be used . . . ever.
Regarding the pec deck, are you suggesting I swap bench, which is one of the best upper body compound exercises, for an exercise that isolates pecs? I realise that chin-ups aren't an exact substitution, but they are a pretty good compound. Since I'm only need to rest my wrists for 2 weeks, and since my aim with is not just to get big pecs but to develop general strength, I think chin-ups are a much more appropriate subsitute.
Regarding SS for bulking, I disagree with you. If you're already strong, then there might be specific programs that are better for bulking. However, if you're 1.8m and weigh 65kg, then you have very little muscle mass in general. In that case, building overall strength is crucial, and SS is one of the best methods for building overall strength in the beginning.
On March 12 2012 19:10 SweeTLemonS[TPR] wrote:Show nested quote +On March 12 2012 18:59 Osmoses wrote:On March 12 2012 18:31 SweeTLemonS[TPR] wrote:On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Lyle McDonald says to leave a rep in the bank. Imo, Lyle>Martin in just about every facet. On March 10 2012 05:49 Daigomi wrote:On March 10 2012 05:19 infinity21 wrote:On March 10 2012 05:09 Daigomi wrote:On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:
[quote]
Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%)
According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Yeah, I've heard such mixed advice about training to failure. In the end, I've just decided to train to failure because then at least I know I'm giving it 100%. Once or twice I didn't train to failure, and each time I felt like I could have completed another rep if I'd just manned up and tried. Did weighted chin-ups for the first time today. I can't believe how much harder it is! I was on 6-5-5 with unweighted chin-ups, but only managed 3-2.5-2 with a 5kg weight. I'll probably do 2.5kg weighted next time. Still, it's quite fun to do. lol don't jump up by 5kg. I suggest you go up in 1.25kg increments. The good thing about chin-ups is that you can do them every workout so 1.25kg jumps aren't actually that slow. Haha yeah, I was a bit optimistic. Wasn't expecting to do 5-5-5, but I though I could probably do 5-4-3 or so :p Since I'm resting my wrist from bench, I'm replacing my bench with chin-ups for the next two weeks. So I'll be doing chin-ups every session, in which case your 1.25kg recommendation is probably for the best. Why would you "replace" bench with chins? It works two completely different muscle groups. Swap it for the pec deck, preferably one that does not require your hands to be on the bars (arm pads). Besides, it's not like doing chins isn't creating stress on the wrists: it's just applying it in a different fashion. If you're trying to let an injury heal, let it heal, and change the lifts to something that doesn't use them (A pullover machine would be ideal to hit the lats). Also, to whoever was talking about SS and RPT, they don't go together, and SS isn't designed for bulking. A more generic bulking routine is better if you're trying to gain mass... you just need more work, unless you're a classic hardgainer. Most people have better recovery than 9 sets, or 15 sets, three times a week. And most hardgainers are just doing stupid shit - not eating enough, or following dumb routines (most problems lie in the diet, many of them are lipophobic, and don't eat because they think they'll get fat, or that the 1oz of fat that they gain will destroy their six packs. It's sad when all people worry about is a six pack. http://www.bodyrecomposition.com/category/muscle-gain/mass-gain-fundamentalsThat link is a better place to start than most of the links I've seen tossed around here. Martin is good, but I think Lyle is better. On March 10 2012 07:10 Kamais Ookin wrote:On March 10 2012 07:08 NeedsmoreCELLTECH wrote:On March 10 2012 06:58 Kamais Ookin wrote:On March 10 2012 06:47 solidbebe wrote:Sorry but that picture does indeed not make any sense. On top of the fact that it doesn't even mention exercise. It just irritates me ;/ It makes perfect sense if you think about the situations outside what you see in the pictures. You can assume that the guy downing the delicious fast food is genetically gifted and is working his ass off in the gym wheras the big fat slob of a man eating healthy is most likely big to begin with and is cutting with slow progress, perhaps not working hard enough in the gym. You can get either physique with virtually any genetics. Just lazy people crying instead of fixing their problems : / Pretty much, genetics is miniscule compared to being consistent in the gym. Rofl. That's probably the most incorrect thing I've ever read. Being in the gym just brings you to your genetic potential, if you aren't doing a bunch of retarded shit (think one-legged squatting db curls on a bosu ball). If genetics didn't mean anything, steroids wouldn't be used . . . ever. I'll look into Lyle, a fresh perspective can't hurt. As for leaving a rep in the bank, I'd like to know how much progress that will earn me. Because if it's minor, I'd rather continue failing. I just enjoy giving my all more. Obviously SS isn't optimal, but I'd say it's probably the best for beginners, which is all it's intended for. As for this whole genetic potential thing... It's like talking about the g-spot. Nobody knows where it is, and as such we can't really draw conclusions about it. Obviously genetics play a part, but compared to being consistent in the gym I'd have to agree it's pretty unimportant. A genetically predisposed guy who's sloppy with his gym habits is always gonna lose to a guy who does things seriously. Okay, I see what you're saying. So ignore my edit above this post. Lyle is the the heir-apparent to Dan Duchaine in terms of internet guru-ism, imo. Alan Aragon is amazing too, but you have to pay for his stuff. I think not pushing 'til failure (if I remember right) has something to do with glycogen depletion, which is terrible for anyone looking to bulk, for a variety of reasons. You can look into it more though, I don't really feel like digging up all the stuff I've recently read on that site (it's pretty much all from Lyle, and a couple other places like LG, and stuff). For the record, IF is amazing.
Just out of interest, why do you say IF is amazing? I've been trying to figure it out for a while now, but it's still unclear to me what the exact benefits are. I mean, I read the wiki page a while back, but all those benefits related to it being good at preventing sickness. While this is obviously good, in itself that's not something that can be directly experienced, so I doubt that's why people say it's amazing.
For me, the only benefit I've really felt is it's made it easier to stay below my calorie limits. On the other hand, it's often made it considerably harder to hit my calorie goals, so these days I'm doing a loose version of IF where I fast until 1PM, but then eat until I reach my goals. If there's a good reason to follow the 16/8 fast/eat routine, then I'll stick to it, but so far I'm not convinced.
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On March 12 2012 19:11 Daigomi wrote:Show nested quote +On March 12 2012 18:31 SweeTLemonS[TPR] wrote:On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Lyle McDonald says to leave a rep in the bank. Imo, Lyle>Martin in just about every facet. On March 10 2012 05:49 Daigomi wrote:On March 10 2012 05:19 infinity21 wrote:On March 10 2012 05:09 Daigomi wrote:On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:[quote] What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind [quote] Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Yeah, I've heard such mixed advice about training to failure. In the end, I've just decided to train to failure because then at least I know I'm giving it 100%. Once or twice I didn't train to failure, and each time I felt like I could have completed another rep if I'd just manned up and tried. Did weighted chin-ups for the first time today. I can't believe how much harder it is! I was on 6-5-5 with unweighted chin-ups, but only managed 3-2.5-2 with a 5kg weight. I'll probably do 2.5kg weighted next time. Still, it's quite fun to do. lol don't jump up by 5kg. I suggest you go up in 1.25kg increments. The good thing about chin-ups is that you can do them every workout so 1.25kg jumps aren't actually that slow. Haha yeah, I was a bit optimistic. Wasn't expecting to do 5-5-5, but I though I could probably do 5-4-3 or so :p Since I'm resting my wrist from bench, I'm replacing my bench with chin-ups for the next two weeks. So I'll be doing chin-ups every session, in which case your 1.25kg recommendation is probably for the best. Why would you "replace" bench with chins? It works two completely different muscle groups. Swap it for the pec deck, preferably one that does not require your hands to be on the bars (arm pads). Also, to whoever was talking about SS and RPT, they don't go together, and SS isn't designed for bulking. On March 10 2012 07:10 Kamais Ookin wrote:On March 10 2012 07:08 NeedsmoreCELLTECH wrote:On March 10 2012 06:58 Kamais Ookin wrote:On March 10 2012 06:47 solidbebe wrote:Sorry but that picture does indeed not make any sense. On top of the fact that it doesn't even mention exercise. It just irritates me ;/ It makes perfect sense if you think about the situations outside what you see in the pictures. You can assume that the guy downing the delicious fast food is genetically gifted and is working his ass off in the gym wheras the big fat slob of a man eating healthy is most likely big to begin with and is cutting with slow progress, perhaps not working hard enough in the gym. You can get either physique with virtually any genetics. Just lazy people crying instead of fixing their problems : / Pretty much, genetics is miniscule compared to being consistent in the gym. Rofl. That's probably the most incorrect thing I've ever read. Being in the gym just brings you to your genetic potential. If genetics didn't mean anything, steroids wouldn't be used . . . ever. Regarding the pec deck, are you suggesting I swap bench, which is one of the best upper body compound exercises, for an exercise that isolates pecs? I realise that chin-ups aren't an exact substitution, but they are a pretty good compound. Since I'm only need to rest my wrists for 2 weeks, and since my aim with is not just to get big pecs but to develop general strength, I think chin-ups are a much more appropriate subsitute. Regarding SS for bulking, I disagree with you. If you're already strong, then there might be specific programs that are better for bulking. However, if you're 1.8m and weigh 65kg, then you have very little muscle mass in general. In that case, building overall strength is crucial, and SS is one of the best methods for building overall strength in the beginning.
Yeah, I have issues with that too, as described above. I guess it depends on how its implemented, but I'd rather see more sets early on. You'll still get results, and you're not pushing heavy weight so you're unlikely to get hurt. More repetitions = more programming = less likely to fuck things up when you increase the weight. To me, SS should probably be the second thing you do.
The problem is that chins are a compound that hit exactly zero of the muscle groups that bench press hits. There is no compound that effectively replaces bench. If you need two weeks off for your wrists, take two weeks off. Or, consider lifting with wrist straps to stabilize the wrist more. Idk what your injury is, so idk if that's safe or not (even if I did, I probably wouldn't really know, heh). Two weeks hitting the pec-deck will not result in huge pecs, but it will hit the major muscle for your bench. I'm having a hard time thinking of any press movements that do not involve the wrists, but I really can't... You'd have to change the compound with different iso moves. If your wrists can handle it, you could do pec-deck, tri push downs, and lateral raises to hit each area.
I don't necessarily do 16/8. I do probably closer to 14/10... I do it out of convenience, but it's the site that opened my eyes to the fact that I don't have to eat 4-6 times a day. I think it's easier to stay on a hypocaloric diet with IF, because it's easier for me to be hungry for four hours in the morning than it is for me to be hungry for long periods of time throughout the day. And I just take some EC and maybe tyrosine to blunt the hunger in the early day, and all is well. :D To me, the psychological benefits of being able to eat a meal of 1000 kcal at once, and not feel guilty about it, or like it's going to destroy my kcal count for the day, is probably the biggest reason I like it. It's so hard to eat 1000kcal on a 5 meal a day thing... although I could do it in 3 more spaced out meals, but I like the kind of psuedo-gluttony that IF allows for. :D
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South Africa4316 Posts
On March 12 2012 19:21 SweeTLemonS[TPR] wrote:Show nested quote +On March 12 2012 19:11 Daigomi wrote:On March 12 2012 18:31 SweeTLemonS[TPR] wrote:On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Lyle McDonald says to leave a rep in the bank. Imo, Lyle>Martin in just about every facet. On March 10 2012 05:49 Daigomi wrote:On March 10 2012 05:19 infinity21 wrote:On March 10 2012 05:09 Daigomi wrote:On March 10 2012 04:22 Osmoses wrote:On March 10 2012 03:41 GoTuNk! wrote:On March 10 2012 02:12 Osmoses wrote:On March 10 2012 01:54 GoTuNk! wrote:
[quote]
Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%)
According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets. I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov. He's the leangains guy, as far as his experience with smolov I really wouldn't know. There is so much misinformation based on anectodal evidence and so much broscience about working out I figured I'd just pick an expert and listen to him until I found reason to switch. I've heard from several people that training to failure is where it's at. Who knows? I've only been doing serious barbell training for 3 months or so, I'm just trying to find a routine I like that gives results. I started out with a split routine with squats on mondays, bench on wednesday and deads on friday. I switched to big three mostly because I felt I wasn't doing squats often enough to get my form right and I'd read that split routines was for advanced lifters. Now, I did just come out of a pretty severe bout of the flu, and that might be all this is I'm gonna keep it up for another week and see where I end up, and if I'm still having trouble I'll start tweaking. Thanks for the input all =) Yeah, I've heard such mixed advice about training to failure. In the end, I've just decided to train to failure because then at least I know I'm giving it 100%. Once or twice I didn't train to failure, and each time I felt like I could have completed another rep if I'd just manned up and tried. Did weighted chin-ups for the first time today. I can't believe how much harder it is! I was on 6-5-5 with unweighted chin-ups, but only managed 3-2.5-2 with a 5kg weight. I'll probably do 2.5kg weighted next time. Still, it's quite fun to do. lol don't jump up by 5kg. I suggest you go up in 1.25kg increments. The good thing about chin-ups is that you can do them every workout so 1.25kg jumps aren't actually that slow. Haha yeah, I was a bit optimistic. Wasn't expecting to do 5-5-5, but I though I could probably do 5-4-3 or so :p Since I'm resting my wrist from bench, I'm replacing my bench with chin-ups for the next two weeks. So I'll be doing chin-ups every session, in which case your 1.25kg recommendation is probably for the best. Why would you "replace" bench with chins? It works two completely different muscle groups. Swap it for the pec deck, preferably one that does not require your hands to be on the bars (arm pads). Also, to whoever was talking about SS and RPT, they don't go together, and SS isn't designed for bulking. On March 10 2012 07:10 Kamais Ookin wrote:On March 10 2012 07:08 NeedsmoreCELLTECH wrote:On March 10 2012 06:58 Kamais Ookin wrote:On March 10 2012 06:47 solidbebe wrote:Sorry but that picture does indeed not make any sense. On top of the fact that it doesn't even mention exercise. It just irritates me ;/ It makes perfect sense if you think about the situations outside what you see in the pictures. You can assume that the guy downing the delicious fast food is genetically gifted and is working his ass off in the gym wheras the big fat slob of a man eating healthy is most likely big to begin with and is cutting with slow progress, perhaps not working hard enough in the gym. You can get either physique with virtually any genetics. Just lazy people crying instead of fixing their problems : / Pretty much, genetics is miniscule compared to being consistent in the gym. Rofl. That's probably the most incorrect thing I've ever read. Being in the gym just brings you to your genetic potential. If genetics didn't mean anything, steroids wouldn't be used . . . ever. Regarding the pec deck, are you suggesting I swap bench, which is one of the best upper body compound exercises, for an exercise that isolates pecs? I realise that chin-ups aren't an exact substitution, but they are a pretty good compound. Since I'm only need to rest my wrists for 2 weeks, and since my aim with is not just to get big pecs but to develop general strength, I think chin-ups are a much more appropriate subsitute. Regarding SS for bulking, I disagree with you. If you're already strong, then there might be specific programs that are better for bulking. However, if you're 1.8m and weigh 65kg, then you have very little muscle mass in general. In that case, building overall strength is crucial, and SS is one of the best methods for building overall strength in the beginning. Yeah, I have issues with that too, as described above. I guess it depends on how its implemented, but I'd rather see more sets early on. You'll still get results, and you're not pushing heavy weight so you're unlikely to get hurt. More repetitions = more programming = less likely to fuck things up when you increase the weight. To me, SS should probably be the second thing you do. The problem is that chins are a compound that hit exactly zero of the muscle groups that bench press hits. There is no compound that effectively replaces bench. If you need two weeks off for your wrists, take two weeks off. Or, consider lifting with wrist straps to stabilize the wrist more. Idk what your injury is, so idk if that's safe or not (even if I did, I probably wouldn't really know, heh). Two weeks hitting the pec-deck will not result in huge pecs, but it will hit the major muscle for your bench. I'm having a hard time thinking of any press movements that do not involve the wrists, but I really can't... You'd have to change the compound with different iso moves. If your wrists can handle it, you could do pec-deck, tri push downs, and lateral raises to hit each area.
Well, It's not like people are thrown into their 5RM week one. Rippetoe advises people to start all the exercises on 20kg at most. So, assuming most men will only start having issues at around 60kg, and the weight is increased by 2.5kg a session, that's a minimum of 16 sessions, or 400 squats, before they even start getting close to their 1RM. That should be more than enough for people to get ready for the heavier weights, and even then, the "heavier weights" are only 60kg.
I also disagree that chins hit none of the muscle groups that bench hits. Yes, chin-ups target your arms more than bench, but it also uses the shoulders, back and chest, all of which is useful in bench. To quote from wiki:
Chin-ups, like most pull-ups, target the latissimus dorsi muscle as a shoulder extensor, scapular downward rotator and scapular depressor, in bringing the spine to the humerus. This is assisted by elbow flexors (brachialis, brachioradialis, biceps brachii) which bring the humerus to the forearm.
The lat's functions are also assisted, both by shoulder extensors (teres major, posterior deltoid, infraspinatus, teres minor), scapular downward rotators (rhomboids, levator scapulae), and scapular depressors (lower trapezius and pectoralis muscles).
I could throw in four or five isolation exercises, but the biggest advantage of doing SS is that you don't spend 2 hours in the gym every day. Since I'm going with friends, I don't have time to add 15 extra sets of into every session. In the end, I know chin-ups are not a perfect substitute, but since my goal is just general strength, chin-ups will do more for general strength than a few isolation exercises would. As you say, I could also take the two weeks off, but then I'd only be doing two exercises every second session. I might as well throw in chin-ups for that session, and at least do a bit more exercise.
On March 12 2012 19:21 SweeTLemonS[TPR] wrote:
I don't necessarily do 16/8. I do probably closer to 14/10... I do it out of convenience, but it's the site that opened my eyes to the fact that I don't have to eat 4-6 times a day. I think it's easier to stay on a hypocaloric diet with IF, because it's easier for me to be hungry for four hours in the morning than it is for me to be hungry for long periods of time throughout the day. And I just take some EC and maybe tyrosine to blunt the hunger in the early day, and all is well. :D To me, the psychological benefits of being able to eat a meal of 1000 kcal at once, and not feel guilty about it, or like it's going to destroy my kcal count for the day, is probably the biggest reason I like it. It's so hard to eat 1000kcal on a 5 meal a day thing... although I could do it in 3 more spaced out meals, but I like the kind of psuedo-gluttony that IF allows for. :D
Yeah, that's it for me as well. It's just a more comfortable way of eating for me. Makes it much easier to eat the quantities I want to eat without feeling hungry the whole day.
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For me IF is amazing because it doesn't feel like a diet. I get to eat, and eat well. Then there's apparently some benefits in terms of digestion and calorie burn, but to me they are way less important :p
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Yeah, agreed 100% Osmoses and Daigomi on IF.
Daigomi, what you're missing in that is that it says "posterior delt." Posterior meaning "rear delt." Bench does not use rear delts, lats (unless you use a PL stance, then you squeeze your shoulders together with them, and the traps and rhomboids, but I digress). You're doing chins incredibly wrong if you hit your chest with it.
Chest, triceps, and front (anterior) delts push.
Lats, posterior delts, traps, rhomboids, teres minor/major, brachialis, brachioradialis, biceps brachii, infraspinatus, levator scapulae, all pull.
Whatever minor motion may be on the chest is so minute that it offers literally no benefit for your bench. If you're fatiguing your chest while doing chins, you're doing them wrong. The only reason they're really used is because you bring your hands to a narrow grip above your head, which causes a contraction in the pecs. That's the extent of the work. The actual load does not hit the chest, and if it does, it is unbelievably minor, thus it does nothing for your bench.
If you don't want to separate your lifts, and don't want to pay for/use wrist supports, then just take two weeks off of benching. You could add in extra chins, but don't think that your bench will see any increase from it: it won't.
I mean, you can test it right at your desk. Put one arm up and do the chin motion, and have the other hand pressed against your chest. There's no work going on there. It's like people doing pullovers or stiff arm pull downs as a chest move after bench... pointless.
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195kgx1 deadlift
OH YEAH! 200kg here I come!
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South Africa4316 Posts
On March 12 2012 19:55 SweeTLemonS[TPR] wrote:
Yeah, agreed 100% Osmoses and Daigomi on IF.
Daigomi, what you're missing in that is that it says "posterior delt." Posterior meaning "rear delt." Bench does not use rear delts, lats (unless you use a PL stance, then you squeeze your shoulders together with them, and the traps and rhomboids, but I digress). You're doing chins incredibly wrong if you hit your chest with it.
Chest, triceps, and front (anterior) delts push.
Lats, posterior delts, traps, rhomboids, teres minor/major, brachialis, brachioradialis, biceps brachii, infraspinatus, levator scapulae, all pull.
Whatever minor motion may be on the chest is so minute that it offers literally no benefit for your bench. If you're fatiguing your chest while doing chins, you're doing them wrong. The only reason they're really used is because you bring your hands to a narrow grip above your head, which causes a contraction in the pecs. That's the extent of the work. The actual load does not hit the chest, and if it does, it is unbelievably minor, thus it does nothing for your bench.
If you don't want to separate your lifts, and don't want to pay for/use wrist supports, then just take two weeks off of benching. You could add in extra chins, but don't think that your bench will see any increase from it: it won't.
I mean, you can test it right at your desk. Put one arm up and do the chin motion, and have the other hand pressed against your chest. There's no work going on there. It's like people doing pullovers or stiff arm pull downs as a chest move after bench... pointless.
As I've said before, my main goal is general strength. Not bench strength. My goal from these two weeks is not to improve my bench. My goal is to get stronger (which is why I bench in general). After these 2 weeks, if I bench exactly what I did before, but can do chin-ups with more weight, I'm happy with the improvement.
That said, I'm still not convinced that there's no overlap. If I grab the desk in front of me and pull, there's definite chest activation. Also, if I bench to exhaustion, then without fail my chin-ups are complete shit that day. It's not due to being tired, because I rest enough in between sets and I do my squats between bench and chin-ups. My arms are just exhausted when I should do chin-ups.
As I said though, I'm not doing this with the goal of improving bench. I just need an upperbody compound exercise to take bench's place while my wrist recovers. It would be nice if my bench improved, but that's not the goal.
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On March 12 2012 20:13 Zafrumi wrote:
195kgx1 deadlift
OH YEAH! 200kg here I come!
Lol pretty much twice of what I do and it feels pretty heavy to me :p
IT'S NOT A RACE DAMNIT!
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On March 12 2012 20:13 Zafrumi wrote:
195kgx1 deadlift
OH YEAH! 200kg here I come!
Nice dood, now I gotta match that two weeks from now on  . You'll probably pull 200 ezpz.
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On March 12 2012 20:13 Zafrumi wrote:
195kgx1 deadlift
OH YEAH! 200kg here I come!
Congrats! 
Gogo! video of 200kg ?
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Hey guys, having a rough day but I'm reporting in a victory so I feel better.
Got 100kg squat 5x5 today and I know I got more to gain. Shooting for 225 lb Wednesday (milestone for us Americans )
Anyways, makes me happy to share with you guys ^^
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On March 12 2012 21:10 Osmoses wrote:Show nested quote +On March 12 2012 20:13 Zafrumi wrote:
195kgx1 deadlift
OH YEAH! 200kg here I come! Lol pretty much twice of what I do and it feels pretty heavy to me :p IT'S NOT A RACE DAMNIT!
think of it this way: people who are like 10kg lighter than me throw that kinda weight over their heads we both have long ways to go hehe
On March 12 2012 21:52 Sneakyz wrote:Show nested quote +On March 12 2012 20:13 Zafrumi wrote:
195kgx1 deadlift
OH YEAH! 200kg here I come! Nice dood, now I gotta match that two weeks from now on . You'll probably pull 200 ezpz.
eat everything in sight and you will get it np! I shall do the same
On March 12 2012 22:00 funkie wrote:Show nested quote +On March 12 2012 20:13 Zafrumi wrote:
195kgx1 deadlift
OH YEAH! 200kg here I come! Congrats! Gogo! video of 200kg ?
thanks! I'll definitely try to remember taping the 200kg attempt.
On March 12 2012 22:32 mordek wrote:Hey guys, having a rough day but I'm reporting in a victory so I feel better. Got 100kg squat 5x5 today and I know I got more to gain. Shooting for 225 lb Wednesday (milestone for us Americans ) Anyways, makes me happy to share with you guys ^^
major congrats man always nice to hit triple digits!
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@Daigomi Rip does NOT recommend all lifts starting at 20kg. He recommends starting each set of warmups with the empty bar, as in even if you're gonna go for a 300pounds bench you warmup with the empty bar. He thinks your starting weight for the very first damn session should be when form starts breaking down/the weight slows down considerably. It's still low, but for most adult males that's going to be like a 60-70kg deadlift at least.
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EPT![[image loading]](http://i.imgur.com/B1YbI.jpg)
