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In case anyone is interested in some exercise science research, AM just put out a nice little article on multiple rep ranges.
Powerlifters, strongmen, and bodybuilders – while they may follow vastly different training systems, the successful among them have one thing in common: they all have above-average levels of muscle mass.
Powerlifters and strongmen are mammoth-like, usually with high levels of muscle mass combined with similar levels of body fat, a result of their overall focus on performance over aesthetics.
Bodybuilders, on the other hand, typically have even greater levels of muscle mass than their strength-focused relatives but lower body fat levels, and a balanced, muscular physique indicative of the aesthetic focus of their training.
Each group has different approaches to decidedly different athletic pursuits, yet similar outcomes in muscle size and strength. Perhaps similarities in their training might provide us with valuable insight into the optimal way to train for mass and strength development.
Source
In case you are wondering, the article does include a fair bit of actual research 
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On January 11 2013 03:13 Necosarius wrote:
Finally a new article on Leangains! I wish Berkhan would write more often :/
Pretty sombre article, and fairly indicative that he will keep up his absentee shenanigans.
Bullshit is rampant, I feel for him.
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Papua New Guinea1059 Posts
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Ok to those of you who take Vit D, how many µg per day?
For quite a while I have been taking a multivitamin with 5µg in it, and a cod liver/vitA/vitD tablet which has another 5µg in it. 5µg is supposed to be the RDA, but I'm not sure what to aim for.
The second tablet is running out though so I bought some tablets with just vit D in, and they're 25µg per tablet, which in comparison strikes me as a lot.
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I take 6k IU but I just googled how to convert that and I'm now confused.
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On January 11 2013 10:14 HornyHerring wrote:If we're on the leangains/if subject, does anyone here train fasted? I don't really wanna buy supplements so the 10g BCAA prior to fast training is a bit of a problem for me. Instead I found this: http://healthcorrelator.blogspot.com/2011/12/protein-powders-before-fasted-weight.html basically it says that you can exchange the BCAA's with 2 hard boiled egg whites around an hour before the training. What do you guys think?
I just train fasted and have some coffee during the morning before I work out. If my workout is in the mid afternoon I have a small snack, I just ordered some BCAAs though so when I get them I'll see how/if they change how my fasted workouts feel
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If I remember correctly Eshlow suggests 10 000 IU/day if you don't spend much time outside in the sun. 10 000 IU would be 250 µg (link).
Here is an article he wrote on Vit D: link
I just skimmed through it and I think it said 10k IU/day for 4-8 weeks and then go down to 5k IU.
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Ok brilliant, thanks for the link, and to eshlow for writing the article!
That seems like a shit load of vit D, I'll give it a go.
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Me: 23, male, 5'11 172 lbs. I'd like to increase my bench/squat/deadlift, lose 10 lbs of fat, and get into decent cardiovascular health (I am not currently) during the course of this year. I have a gym / pool membership.
Any general thoughts? Also, what do you all think of workout programs like Insanity or P90x? I haven't done either but thought about trying one. I work full time and sometimes its hard to motivate myself to exercise after work if its not on the calendar.
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On January 11 2013 13:27 Kolya504 wrote:
Me: 23, male, 5'11 172 lbs. I'd like to increase my bench/squat/deadlift, lose 10 lbs of fat, and get into decent cardiovascular health (I am not currently) during the course of this year. I have a gym / pool membership.
Any general thoughts? Also, what do you all think of workout programs like Insanity or P90x? I haven't done either but thought about trying one. I work full time and sometimes its hard to motivate myself to exercise after work if its not on the calendar.
What is your fitness history? Have you played any sports, and are you new to the gym?
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On January 11 2013 13:27 Kolya504 wrote:
Me: 23, male, 5'11 172 lbs. I'd like to increase my bench/squat/deadlift, lose 10 lbs of fat, and get into decent cardiovascular health (I am not currently) during the course of this year. I have a gym / pool membership.
Any general thoughts? Also, what do you all think of workout programs like Insanity or P90x? I haven't done either but thought about trying one. I work full time and sometimes its hard to motivate myself to exercise after work if its not on the calendar.
IMO if you just do Starting Strength you'll see good gains across the board. Lifting of course is directly related to your bench/squat/DL goals, lifting will put muscle on you as fat comes off, and it has a pretty remarkable effect on cardiovascular health in the untrained person.
As far as P90X/Insanity, I've done some P90X with a friend, it's pretty fun, but mostly muscular endurance, I don't think it would help towards your goals so much (would help with the cardio I guess, could do it on non lifting days, depends on how much time you have). If you want a structured program, Starting Strength is good, and get into the habit of always going to the gym on gym days even if you have a shitty workout, make it part of your normal routine so that it will feel weird if you skip a session and eventually you'll be doing good workouts (nearly) every day that you're in the gym
Best of luck, hope that helped!
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w00t!
First post in the health and fitness initiative!
Current weight: 185. Height: 5'10"
Max Bench: 235 (set tonight!)
Max Squat: Not sure, finished last week at 5x235
Max Deadlift: Not sure, finished last week at 5x240
Goals:
Long term: Look like this guy - http://24.media.tumblr.com/tumblr_mdeac5DAWm1r43hpwo1_500.jpg
Short term: 250 bench, Squat 325, Deadlift 350
I'm not really sure where I should be in terms of maxes on squats and deads. This week I'll be setting maxes on both.
Anyone remember that website TL peeps used to be so amped about where you enter your progress and level up and stuff? Definitely wanting to sign up there.
<3 TL Fitness Initiative!
edited cuz I was totally wrong about my Squat and Deads.
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Holy cow, you certainly don't look like 185lb on stream, I always viewed you as some tiny skinny guy. Never figured you were into strength training, but coherent with our elitist attitude in here: You squat and deadlift, so now I respect you a little more.
Good luck with your goals and welcome.
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On January 11 2013 17:45 zatic wrote:Welcome fitocracy.com gogo and add the TLHF people there
Is there an easy way to find the TLHF peeps?
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The group is called teamliquid.net, you should find it with a normal search. You don't need an invite I don't think, not exactly sure how this works.
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On January 11 2013 19:05 Malinor wrote:
The group is called teamliquid.net, you should find it with a normal search. You don't need an invite I don't think, not exactly sure how this works.
Got it! Thanks. Just joined the group, and even added a pic of me in my undies. Enjoy, ladies. ('cuz they're rampant on TL, right? Right?)
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On January 11 2013 13:27 Kolya504 wrote:
Me: 23, male, 5'11 172 lbs. I'd like to increase my bench/squat/deadlift, lose 10 lbs of fat, and get into decent cardiovascular health (I am not currently) during the course of this year. I have a gym / pool membership.
Any general thoughts? Also, what do you all think of workout programs like Insanity or P90x? I haven't done either but thought about trying one. I work full time and sometimes its hard to motivate myself to exercise after work if its not on the calendar.
don't set arbitrary weight goals.
You also need to have priorities in training. Find out what you truly want and then do some research and build a program around it. If you want bigger lifts then get into weight training, if you want better cardio pick up running or HIIT or something.
glyo
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On January 11 2013 12:41 Deadeight wrote:
Ok brilliant, thanks for the link, and to eshlow for writing the article!
That seems like a shit load of vit D, I'll give it a go.
10k for a couple weeks to normalize.
Then 5k after that to maintain.
If not out in the sun a lot.
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So arms are healed, chest is fine, now it's time for my new injury: knees. Sons of bitches have started to hurt while sitting down. No problem when walking around or doing squats, but when I sit down and relax my leg both knees start to hurt (mostly right though).
Well I get pissed goddamniiiit!
On a positive note, strength is coming back. Squatted 80kg 4x5 and it felt like babby weight, gonna start going up again. You know, unless my knees explode.
Deadlifted 100kg and it felt light. That was nice, considering 115kg used to be my old PR. Pretty good OP as well.
A resolutionist was in the squat rack today. He was doing what can only be described as the worm (the dance move), up on a medicine ball which was up on a bench. In the squat rack.
![[image loading]](http://i.imgur.com/2uTsY.jpg)
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EPT
