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On March 15 2013 08:08 Thor.Rush wrote:Show nested quote +On March 15 2013 07:02 phyre112 wrote:On March 15 2013 05:28 Osmoses wrote:
What routine do you usually do on a cut? I think the idea is typically to do whatever routine you were previously doing at the same intensity and frequency, but with less volume since volume is the hardest of the three to recover from, and intensity is the most important to maintaining your muscle mass. edit: Of course this is theoretical/second hand because I've never even considered cutting on purpose in my entire life. Are you always at low body fat or do you just not care about getting ripped for the ladies? 
I found TLHF and started really lifting at 6'3 (193 cm) and 135 lbs (60kg). We're talking "could see most of my ribs" skinny, no exaggeration. I used to just forget about food, and would go an entire day (or two, or even three if I had something important or fun or interesting to focus on) without eating or realizing that I needed to eat.
I've put on a good bit of weight the last few years - I top out at ~190 lbs right now, but maintaining that weight is a very active process for me - it takes a lot of time, and energy to make sure I'm eating enough. I counted calories for over two years before I got a "feel" for it. I've mentioned a few times in this thread, if I do something as simple as catch a cold, or have a week of exams, or go on vacation - anything that could disrupt my eating, I lose ALL appetite, and I drop 10 pounds in 3 days, 15 in a week. I don't think I've EVER been over 14% bodyfat. I haven't had super-cut abs in the last year or so, but I always have a faint outline, and I doubt I'm more than 3-4 weeks of dieting from a six pack at any time. My problem is always adding mass (as evidenced by my 3 going on 4 year journey to be 220 lbs).
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I finally got up to a solid 220 (maybe more?) Debating cutting down to 207 though. Will have the benefits of being cheaper on my food bill, leaning me out for some rugby, and i'll be able to lift at the 94 class by nationals. I doubt i'll be able to keep up maxing out everyday and seeing gains though. but if i could maintain a 300 total and get down to 94 that would be awesome.
also fuck old people stuck in their ways. trying to help out some young promising kids and these coaches are like "no thats not our style' YOUR STYLE IS FUCKING WRONG BECAUSE IT'S FROM THE 70's. they tell me they don't use my style and then when i'm crushing huge numbers they're like "look at his technique!" and then teach them the completely wrong way to lift.
/venting
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On March 15 2013 08:35 phyre112 wrote:Show nested quote +On March 15 2013 07:09 autoexec wrote:On March 15 2013 07:02 phyre112 wrote:On March 15 2013 05:28 Osmoses wrote:
What routine do you usually do on a cut? I think the idea is typically to do whatever routine you were previously doing at the same intensity and frequency, but with less volume since volume is the hardest of the three to recover from, and intensity is the most important to maintaining your muscle mass. edit: Of course this is theoretical/second hand because I've never even considered cutting on purpose in my entire life. By that do you mean just going lighter than normal and eating much less? No, i pretty much mean the opposite. Keep going heavy as you can (thats intensity) and just as many days per week (thats frequency) but drop the total number of sets or assistance exercises (volume). Obviously you eat less.
I'd strongly disagree that volume is the hardest thing to recover from. Right now I'm doing whole body workouts 3 times a weak with not as high intensity as I could or want to put strain on my body, especially my left shoulder but I was thinking about doing it 5 times a weak. My workout is not especially ultra long ~1 hour but got everything you really need. I am most likely fit next day which obviously means that its not intense enough. If you have a really hard training it doesn't matter if you only do 3 sets of 3 things, you will feel it the next day and I guarantee you cannot do the same the next day after.
I'd say to get shredded (low fat) high frequency, high volume and 70-80% of your actual power in reps. If you want a ripped body aka low-fat shredded not massive amounts of muscles you should look into getting a burning feeling in them. Usually if you have low reps but maximum strength your muscles won't feel sore / burn during the workout, but the day after.
Is anyone here doing crossfit? I am kinda interested in trying it out, speaking of "beginner workouts" but I don't want to start before summer/good weather. Actually its piss cold in Germany now and I'm sick of it. Thats what I would like to begin with as benchmark basically
Run 400m
21 Push ups (the females will do these on their knees)
21 Squats
5 Burpees
Run 400m
15 Push ups
15 Squats
5 Burpees
Run 400m
9 Push ups
9 Squats
5 Burpees
Anyone up to it to begin with? Otherwise no point discussing it here :D For the above workout you would do it and take your time.
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So nobody uses a specific routine when they cut? Starting strength, stronglifts and all dem programs are made for bulking, so a caloric surplus is part of the routine. Doing them on a deficit (regardless of volume) seems suboptimal to me, if not dangerous.
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I used to do stronglifts on a deficit with enough protein to sustain muscles and enough frequency to prevent my body from using muscles as source of energy. It burns tons of fat, sustains and/or builds some muscles and reduces body fat. I don't see anything wrong with it. Deficit doesn't mean your calorie intake is ~1200kcal but for a workout day it might be 1800-2000 which still would be a deficit for a lot of people with a hard workout.
I don't think specific routines work very well, because every body is different. Someone who already built up lots of muscles will most likely lose fat way faster with a deficit because his muscles use a lot of energy. As long as he can sustain them. No one is talking about cutting = the hunger games. As said I think high volume, high frequency with lesser intensity would work as well as high volume and high intensity with lesser frequency. You go ahead and pick what works best for you.
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All the things he had to do are actually quiet good workout routines if you ask me. Also if thats him in the video, doesn't look that unhappy and could have told the coach. Doing it in front of everyone isn't neccessary but its not that bad either. I don't find it humilating at all to be honest... don't know. At least the news doesn't really make it sound like that.
A good personal trainer will push you. He won't FORCE you and I don't think its what he did... is this actual video footage? Because I don't think so, but if it was anything like that, fine to me :x
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It's the Onion Naruto, they're a satire network 
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On March 15 2013 19:05 Type|NarutO wrote:All the things he had to do are actually quiet good workout routines if you ask me. Also if thats him in the video, doesn't look that unhappy and could have told the coach. Doing it in front of everyone isn't neccessary but its not that bad either. I don't find it humilating at all to be honest... don't know. At least the news doesn't really make it sound like that. A good personal trainer will push you. He won't FORCE you and I don't think its what he did... is this actual video footage? Because I don't think so, but if it was anything like that, fine to me :x
It's satire bro.
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So again on an unrelated note, I've basically stopped drinking soda at any time when I'm not at a restaurant or out with my friends. I've had no soda this entire week. I've had to get caffeine from other sources (damn you dark chocolate!), but other than that I've been pretty happy.
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Played ultimate in the cold on Wednesday for an hour (first of the season woot). My hip flexors are still so sore XD
No pop/soda is so good for you. I can hardly drink more than a swig anymore without feeling sick!
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On March 15 2013 16:16 Type|NarutO wrote:Show nested quote +On March 15 2013 08:35 phyre112 wrote:On March 15 2013 07:09 autoexec wrote:On March 15 2013 07:02 phyre112 wrote:On March 15 2013 05:28 Osmoses wrote:
What routine do you usually do on a cut? I think the idea is typically to do whatever routine you were previously doing at the same intensity and frequency, but with less volume since volume is the hardest of the three to recover from, and intensity is the most important to maintaining your muscle mass. edit: Of course this is theoretical/second hand because I've never even considered cutting on purpose in my entire life. By that do you mean just going lighter than normal and eating much less? No, i pretty much mean the opposite. Keep going heavy as you can (thats intensity) and just as many days per week (thats frequency) but drop the total number of sets or assistance exercises (volume). Obviously you eat less. I'd strongly disagree that volume is the hardest thing to recover from. Right now I'm doing whole body workouts 3 times a weak with not as high intensity as I could or want to put strain on my body, especially my left shoulder but I was thinking about doing it 5 times a weak. My workout is not especially ultra long ~1 hour but got everything you really need. I am most likely fit next day which obviously means that its not intense enough. If you have a really hard training it doesn't matter if you only do 3 sets of 3 things, you will feel it the next day and I guarantee you cannot do the same the next day after.
The physiological response to high volume is the most energy intensive process to recover from. That's a fact - how you feel the next day has a lot to do with that, but it's not a 1+1=2 relationship. A lot of how you feel the next day is mental, too, so that can be different for everyone.
On March 15 2013 16:16 Type|NarutO wrote:
I'd say to get shredded (low fat) high frequency, high volume and 70-80% of your actual power in reps. If you want a ripped body aka low-fat shredded not massive amounts of muscles you should look into getting a burning feeling in them. Usually if you have low reps but maximum strength your muscles won't feel sore / burn during the workout, but the day after.
My post was assuming you're already doing your working sets in the 70-90% of 1rm range. That would be, for most people triples through sets of 8. Stick to those ranges (same intensity) - but turn you 3x8 into a 3x5. Turn your 5x5 into a 3x5, etc. Do your assistance exercises if you're feeling really good on a given day, sure, but if you're just not mentally up to it, drop them. They're called assistances for a reason.
On March 15 2013 16:16 Type|NarutO wrote:
Is anyone here doing crossfit? I am kinda interested in trying it out, speaking of "beginner workouts" but I don't want to start before summer/good weather. Actually its piss cold in Germany now and I'm sick of it. Thats what I would like to begin with as benchmark basically
Run 400m
21 Push ups (the females will do these on their knees)
21 Squats
5 Burpees
Run 400m
15 Push ups
15 Squats
5 Burpees
Run 400m
9 Push ups
9 Squats
5 Burpees
Anyone up to it to begin with? Otherwise no point discussing it here :D For the above workout you would do it and take your time.
I'm doing it twice a week just for giggles. On facebook, I follow the four boxes in my area, crossfit football (which is a website that is "crossfit" but is much more in line with the goals of people here - lift heavy shit, and then do heavy conditioning afterwards) and outlaw crossfit (which is a competitive-focus programming that does daily versions of oly lifts, gymnastics skill work, squats, and then conditioning). I just grab one of the conditioning workouts from any of those sources twice a week and go with it; once I get my lifts back up from being injured I might go full-time with the outlaw or CFFB programs because they're really fun.
Is anyone following the open at all? 13.1 was ridiculous/awesome - 13.2 sucks.
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On March 15 2013 16:16 Type|NarutO wrote:
Is anyone here doing crossfit? I am kinda interested in trying it out, speaking of "beginner workouts" but I don't want to start before summer/good weather. Actually its piss cold in Germany now and I'm sick of it. Thats what I would like to begin with as benchmark basically
Run 400m
21 Push ups (the females will do these on their knees)
21 Squats
5 Burpees
Run 400m
15 Push ups
15 Squats
5 Burpees
Run 400m
9 Push ups
9 Squats
5 Burpees
Anyone up to it to begin with? Otherwise no point discussing it here :D For the above workout you would do it and take your time.
I don't think that's a beginner workout...I just tried it and failed hard :D
21 Push ups is just impossible. Waiting for better weather is the right idea. Even with +4°C my lungs were burning.
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On March 15 2013 16:16 Type|NarutO wrote:
Run 400m
21 Push ups (the females will do these on their knees)
21 Squats
5 Burpees
Run 400m
15 Push ups
15 Squats
5 Burpees
Run 400m
9 Push ups
9 Squats
5 Burpees
Anyone up to it to begin with? Otherwise no point discussing it here :D For the above workout you would do it and take your time.
I'll do the above after my chest workout today and will report back. I dislike crossfit as a primary training mode, but some interesting cardio ain't so bad.
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Well if everyone's gonna do it... 
Also there's a mobility WOD on why doing push-ups on your knees reinforces poor mechanics and should be avoided. If anyone cares lol.
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For anyone considering doing that WOD;
I'm curious how TLHF member s would do on some of the more "standard" Crossfit benchmarks. couple that would be cool to see people here try (all are "for time"):
Fran
21-15-9
95 lb thruster superset w/ pullups
Diane
21-15-9
225 lb deadlift superset w/ handstand pushups
Karen
150 wallballs
Grace
30 C&J @ 135lbs
Isabel
30 Snatch @ 135lbs
The open workout for this week is 5 reps shoulder to overhead @115 lbs, 10 reps deadlift @115 lbs, 15 reps box jump @ 24", 10 minutes AMRAP. Just some things to think about trying if you're curious!
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On March 16 2013 03:02 Desmoden wrote:Show nested quote +On March 15 2013 16:16 Type|NarutO wrote:
Is anyone here doing crossfit? I am kinda interested in trying it out, speaking of "beginner workouts" but I don't want to start before summer/good weather. Actually its piss cold in Germany now and I'm sick of it. Thats what I would like to begin with as benchmark basically
Run 400m
21 Push ups (the females will do these on their knees)
21 Squats
5 Burpees
Run 400m
15 Push ups
15 Squats
5 Burpees
Run 400m
9 Push ups
9 Squats
5 Burpees
Anyone up to it to begin with? Otherwise no point discussing it here :D For the above workout you would do it and take your time. I don't think that's a beginner workout...I just tried it and failed hard :D 21 Push ups is just impossible. Waiting for better weather is the right idea. Even with +4°C my lungs were burning.
21 push ups is nowhere near impossible.
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Zurich15328 Posts
Don't you just need to be skinny for push ups? When I was untrained (and skinny) I could easily do 60 with good form. Can still do about 50 I would guess.
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as I have never done serious strength training in my life (just cardio) it's impossible I would like to get more fit so I'm going to try again tomorrow with 10 push ups
Maybe we just have different definitions of "beginner" .
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EPT
