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kainzero
United States5211 Posts
All the free flat benches were taken so I had to regular BB bench, and yep, that shoulder injury came back. I don't know what it is but I'm pissed off and rather than waiting around hoping that chins/pushups will heal it, I'll go to the doctor again. On the plus side, I hit 3x5 185# Squats like nothing (which was my old 5 rep max, I think), and it felt good to work through my 1x5 245# Deadlift unlike before when I felt like crap. I'm close to 200# Squats, I can feel it. | ||
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eshlow
United States5210 Posts
On June 23 2010 16:31 rbkl wrote: My three day rotation: Day 1: Back/Biceps Day 2: Chest/Triceps Day 3: Legs/Shoulders I start off each day doing some aerobic activity, usually basketball or tennis for about 45 minutes or so - then do the lift and end the day with an ab workout everyday. It's probably best to do full body routine instead of a split. On June 23 2010 16:49 Therapist wrote: Why is there so many keyboard jockeys in this thread, just workout hardcore everyday. Eat Meat. Win. While I agree with the non-bolded part.... are you really saying we're keyboard jockeys? lol? | ||
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Energies
Australia3225 Posts
On June 23 2010 15:04 decafchicken wrote: http://www.facebook.com/video/video.php?v=1505984807066 Dunno if you guys can watch that, but thats one of the 7's games from this past weekend at chicago, its only about 14 minutes long and luckily its the one where i score 4 times :D (i'm # 6 on green) Nice mate, I loved your second try. "Fuck this shit, I ain't running the rest". I prefer watching union, but I much prefer to play league, it's just a lot faster and much more fun. | ||
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AoN.DimSum
United States2983 Posts
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Deleted User 3420
24492 Posts
On June 23 2010 16:49 Therapist wrote: Why is there so many keyboard jockeys in this thread, just workout hardcore everyday. Eat Meat. Win. why'd you bother posting in here if you're just going to be a douche gtfo, stay away forever | ||
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AoN.DimSum
United States2983 Posts
On June 24 2010 00:49 travis wrote: why'd you bother posting in here if you're just going to be a douche gtfo, stay away forever After reading his other posts, he always posts like this in other threads. Just ignore him. | ||
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cz
United States3249 Posts
On June 24 2010 01:00 AoN.DimSum wrote: After reading his other posts, he always posts like this in other threads. Just ban him. His post was awful. It's one of those posts that probably gets upvotes on reddit because people like the simplicity, but when you are already dedicated to working out and are trying to optimize your results by thinking about your routine and diet it's insulting to have some retard come in and say "Just workout HARDCORE, eat meat, you're all keyboard warriors." | ||
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madnessman
United States1581 Posts
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kainzero
United States5211 Posts
On June 24 2010 03:09 madnessman wrote: wow... i worked out intensely for the first time in a couple of months and totally failed. the only total failure is not going to the gym when you know you should have. you got this man just kick more ass next time | ||
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mOnion
United States5657 Posts
it suggests doing bench 3x5 squat 3x5 then dead lift/pullups or w/e as far as chest and legs go, is it such a good idea to do 2 major muscle groups in the same workout? back when I worked out my freshman year and put on 35 pounds, I divided workouts into Back/Bi, chest/tri, shoulders/legs in order to divvy up the pressure so I wasn't straining my body too much thoughts? did what it suggested today and i'm pretty thrashed, but I haven't done anything active in 2 years so X_X | ||
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Evilmonkey.
United States1628 Posts
I was a big football guy in high school but I always thought playing rugby might be fun. Mad respect for that sport for sure haha. | ||
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AoN.DimSum
United States2983 Posts
On June 24 2010 07:58 mOnion wrote: reading the post in the OP it suggests doing bench 3x5 squat 3x5 then dead lift/pullups or w/e as far as chest and legs go, is it such a good idea to do 2 major muscle groups in the same workout? back when I worked out my freshman year and put on 35 pounds, I divided workouts into Back/Bi, chest/tri, shoulders/legs in order to divvy up the pressure so I wasn't straining my body too much thoughts? did what it suggested today and i'm pretty thrashed, but I haven't done anything active in 2 years so X_X Your body will adjust to the training. I don't even see a reason for splitting up body parts, only if you are an experienced bodybuilder. For beginners, you need to learn the compound strength exercises and stop wasting time with bodybuilding exercises. I do some sort of pulls and squats 5 days a week. If you cant handle doing full body workouts, you are just undertrained. | ||
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7mk
Germany10157 Posts
On June 23 2010 21:30 eshlow wrote: It's probably best to do full body routine instead of a split. I'm confused, I thought most people agreed on doing splits being the right thing when you're not a novice anymore In that "after starting strength" its always basically just squat/bench press/chin up on one day or squat, bench press, deadlift.. but isn't that sort of.. limiting? seems to me that would for example only train a limited amount of leg muscles if the only leg exercise I'm doing are the squats. What about abductors,adductors? Also has anybody here tried biphasic sleep? If yes how did it affect training at the gym? I'm at my 2nd week of trying biphasic sleep for the first time, I'm still a bit skeptical about my body being able to recover in only 4,5 and 1,5 hours per day. | ||
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eshlow
United States5210 Posts
On June 24 2010 09:02 7mk wrote: I'm confused, I thought most people agreed on doing splits being the right thing when you're not a novice anymore In that "after starting strength" its always basically just squat/bench press/chin up on one day or squat, bench press, deadlift.. but isn't that sort of.. limiting? seems to me that would for example only train a limited amount of leg muscles if the only leg exercise I'm doing are the squats. What about abductors,adductors? Also has anybody here tried biphasic sleep? If yes how did it affect training at the gym? I'm at my 2nd week of trying biphasic sleep for the first time, I'm still a bit skeptical about my body being able to recover in only 4,5 and 1,5 hours per day. >> On June 20 2010 04:41 eshlow wrote: It's already been stated but you want full body work. You have limited amount of recovery as a novice, so all your work should be big compound movements to stimulate the most muscles. Stimulating more muscles will lead to more stimulus for strength and hypertrophy which will rapidly improve your body composition over using isolation work. As a novice or intermediate you should not try to train like the people who are at the higher echelons of whatever it is you're looking for. Bodybuilders use splits because they are already so adapted to training that they need to overload their muscles with lots of focused specific work,. and since they do this they need to split because they need the increased recovery time for their muscles. Similarly, elite athletes may use splits effectively because they are ALSO pracitcing for their sport, so they cannot do lots of compound lifts all of the time because it will eat into their recovery and decrease their ability to practice effectively. Given the novice effect, and even intermediate level trainees the most effective way to train is full body work 3-4x a week. If you want me I can pull up studies showing the effectiveness of such protocol, but given all of the responses in this thread I hope you would implicitly trust that all of our given training experience that we are correct. There's set programs for beginners like bill starr's intermediate 5x5, and practical programming, some westside variations, etc. After linear progression you still have capability for some linearized gains which should be taken advantage of with proper programming. Assuming yuo are still eating a crapton, this will be the best way to put on mass. Obviously, if you wanted to add in some isolation work or maybe switch to push/pull that's fine too.... but splits are still not an effective use of time. Also, anything but a good amount of sleep at night is terrible for you. Continuous sleep is superior to biphasic and all the other crap people try to do. Search around in pubmed if you are still skeptical of my words. | ||
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decafchicken
United States20168 Posts
On June 24 2010 09:02 7mk wrote: I'm confused, I thought most people agreed on doing splits being the right thing when you're not a novice anymore In that "after starting strength" its always basically just squat/bench press/chin up on one day or squat, bench press, deadlift.. but isn't that sort of.. limiting? seems to me that would for example only train a limited amount of leg muscles if the only leg exercise I'm doing are the squats. What about abductors,adductors? . I've been lifting for i think 6 years now and i still follow the basic template for ss/5x5 lifts)(the core lifts, DL + squat+powerclean+bench), i've just adjusted it to fit my needs as i've grown as a lifter. I lift harder and usually add in some additional work. I still stick to the core compound lifts and get a full body workout every time i hit the gym, but now i usually will focus more on another group after i've done my squats + powercleans + bench or whatever i'm doing that day, and not necessarily do i do 5x5 or 3x5 for my sets anymore. This was my workout today: Deadlifts: 10x215, 8x315, 6x340, 4x375, 2x395, 1x410 Pull ups supersetted with barbell rows @ 135, 8 pull ups then 8 reps of rows for 4 sets Standing Shoulder Press: 145 for 5x5 Power Cleans: 135x5 155x3 175x3 195x3 205x3 215x3 225x1 Finished up w/ weight sit ups super setted with leg raises On June 24 2010 08:19 Evilmonkey. wrote: Thanks for the tips on the SS guys, very interesting stuff, I am definetely looking into it now. BTW, Decaf, how did you get into rugby? I was a big football guy in high school but I always thought playing rugby might be fun. Mad respect for that sport for sure haha. I got into rugby after i quit football. I played soccer football basketball all my life so they all kinda blended together to make a good background for it. I quit football and need something to do and track is boring as fuck so i asked one of my buddies who was on the high school team to bring me out to practice, fell in love with it the first time i played it. Another one of the games is up now: I technically score twice in this one, but i should have had 3 because the ref was an idiot and didn't give me the first one because he "had a bad angle". You'll see on the next one i stop, turn and stare at him and put the ball down :-p My first two are on the far side of the field so they're kind of hard to see. edit: quick notes about 7's rugby if you dont know anything about it, it's the version that will be played in the olympics because its way more spectator friendly, is absolutely nothing like 15's union rugby being based a lot more around fitness and athleticism. I prefer 15's but enjoy the pace of 7's and scoring a lot :D also: Malinor, Dimsum what are your guys's lifts looking like atm? | ||
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AcrossFiveJulys
United States3612 Posts
A week ago I started a new workout/diet plan. At this time I'm 6'1 and weigh 171 pounds and looking to trim off most of my excess fat. For once in my life I'd like to get at least 4 pack abs. What do you "experts", or people who have had success in getting cut, think about this plan? My plan, due to previous experience and internet research, is to drastically cut my calories per day, only eat healthy stuff, consume lots of protein, and workout 5 times a week. The workouts consist of about 25-30 minutes of lifting, each day alternating between workout splits A and B (targeting different muscle groups); after lifting, 10 minutes of intense cardio (biking, swimming, running). The diet I've been following for the past week is: Breakfast: grape nuts cereal with milk (super high fiber cereal) OR plain oatmeal with milk energy drink OR black coffee Snack: 12 almonds or so Snack: whey protein shake Lunch: brown rice + chicken breast OR tuna sandwich Snack: 12 almonds or so Snack: protein bar Snack: whey protein shake Workout Dinner: chicken breast + veggies OR turkey franks (no bun) with ketchup + veggies Also drinking tons and tons of water whenever I feel hungry between food (4L a day or so). So this brings me to about 1700 calories, consuming about 71g of protein per day. How does this diet/workout sound? Should I consider upping my protein intake to the recommended 170g for my body weight? | ||
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Malinor
Germany4757 Posts
On June 24 2010 10:51 decafchicken wrote: also: Malinor, Dimsum what are your guys's lifts looking like atm? I've had some kind of shoulder injury that prevents me from doing full routines since 2 months. It is finally getting better now. After some time, this annoyed me so hard, I started running 6xweek to shred some fat (like four weeks ago). After 2-3 weeks my body kinda adapted to this and my squats and deads were going back to normal (couldn't bench anyway). Right before my next PR-deads attempt I've gotten some kind of cold or infection. I was lifting anyway with a "you feel like crap but your body is lying" attitude. But doing deads, the barbell just kinda didn't move and laughed at me, squats weren't any better. In other words, I haven't progressed the last two months. At least the running paid off big time, pretty much lost 10lb during four weeks and my overall fitness has improved dramatically. It really feels like my shoulder is getting better now, so hopefully I am back to lifting full capacity next week or so. Really enjoyed those Rugby videos by the way. I need to pick up a team sports again. | ||
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kainzero
United States5211 Posts
When I do some squats or deadlifts and I look at the bar I think, WOW. I DID THAT. When I do curls, it's like, what the hell is this crap. I used to do a program that had isolations after compounds so one time I was feeling like ass after power cleans and then I went and did curls and when I was done I didn't feel tired anymore. That's kinda whack. | ||
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matthewfoulkes
United Kingdom246 Posts
i have access to my mothers :O rather pathetic 12.5 dumbbells and not much else apart from running shoes and shit tons of time and £60 a month in work money, when it comes to general fitness i'm good because i used to play soccer. nowadays im just looking to become stronger i was thinking about maybe some kind of bodyweight training because of the obvious lack of gym, but i wouldnt know where to start, i have looked at the links on the front page but they all seemed rather advanced more so than the starting strength requiring 6/7 different progressions and skill work. So please if a more experience member could please point in the right direction that would be greatly advisable. | ||
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st3roids
Greece538 Posts
On June 23 2010 16:50 kainzero wrote: Had a nice steak dinner... then off to the gym! All the free flat benches were taken so I had to regular BB bench, and yep, that shoulder injury came back. I don't know what it is but I'm pissed off and rather than waiting around hoping that chins/pushups will heal it, I'll go to the doctor again. On the plus side, I hit 3x5 185# Squats like nothing (which was my old 5 rep max, I think), and it felt good to work through my 1x5 245# Deadlift unlike before when I felt like crap. I'm close to 200# Squats, I can feel it. How will ecxactly the pushups heal the shoulders .... Shoulders will always have an increased working stress with chest. Ur best bet is to skip entirely the barbell esp the incline press and go dumbells. Fyi there some contrary evidence that inclene presses moslty stress and injures the hsoulders while provide few to none extra overload to "upper" chest , which such thing as upper chest doesnt exist. chest is a single muscle and contracts like that , you simply cannot contract the upper part of the chest without stretching the entire muscle , same with the abs . Also the 5x5 program is rly worthelss for noobs and even more for advance. 5x5 offers nothing , neither good for str nor hypetrophy , fyi is well known nowdays that u need a time under tention above 40 seconds for the best hypetrophy results and you want maximum load or cluster training for str Btw for any1 that doesnt want to compete into a pro sport and needs str for that or explotion going for str routines howerver good or not these are will only result into more injuries overtime. For noobies alsso going full body programs is by far better than splits for various reasons. 3 times a week upper lower - or push - pull programs is ur best bet . | ||
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