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Granite_StateWell it's been about a month since I started my summer workout regiment. Have put roughly 5 lbs on and am on the verge of 160 lbs. People have also complimented me saying I look bigger. Feels good.
@Aballs, I was sort of like you. I was stuck at 155 for a while (even working out at school). Since the summer started I have been eating healthier, probably eating 170g's of protein a day, all clean, and working out 4-5 times a week. It took a while to push past that wall (like californiagrown has mentioned) where you are gaining muscle and losing fat. It was frustrating but once you start gaining its a huge confidence boost.
Gonna up my cardio (barely have been doing it only playing hockey a few times a month. My question, should I do cardio on lifting days? Or should I do it on my "rest" days?
My goal of 170-175 lbs by the end of summer is in reach!
Im going to answer your question based off of my personal experience only so take it with a grain of salt. I have pretty much done cardio everyday since april. Ive also gone up in how much I can lift but I have dropped 8 pounds off of my body weight. My guess is that if you dont do cardio and consume either an excess or a maintenance level of calories while continuing lifting then you will get stronger much faster than I did. I have been "cutting" but have gotten stronger and noticeably bigger. Just my personal experience though.
ABallsIm going to answer your question based off of my personal experience only so take it with a grain of salt. I have pretty much done cardio everyday since april. Ive also gone up in how much I can lift but I have dropped 8 pounds off of my body weight. My guess is that if you dont do cardio and consume either an excess or a maintenance level of calories while continuing lifting then you will get stronger much faster than I did. I have been "cutting" but have gotten stronger and noticeably bigger. Just my personal experience though.
Yeah I'm trying to get bigger so I feel cardio will make it difficult. I just feel like I would be beneficial to to it. IDK...
ABallsA lot of people just do cardio for heart health. If youre after that then go for a 30 minute walk in the morning or a light 10 minute jog.
You can get that 10 minute jog in as a warm up to get your heartrate up before your routine. I started doing supersets a few weeks ago and that keeps my heart rate up. Makes me feel like a beast.
ABallsA lot of people just do cardio for heart health. If youre after that then go for a 30 minute walk in the morning or a light 10 minute jog.
Yeah heart disease and poor circulation run in my family so I mainly just want to keep my heart strong and healthy, not trying to shed any weight. Also trying to get some endurance up because I'll be playing hockey this year.
louie.miragsYou can get that 10 minute jog in as a warm up to get your heartrate up before your routine. I started doing supersets a few weeks ago and that keeps my heart rate up. Makes me feel like a beast.
I did the 10 minute run (10mph so a little heavy) after my workout but I'll try a lighter one before.
louie.miragsYou can get that 10 minute jog in as a warm up to get your heartrate up before your routine. I started doing supersets a few weeks ago and that keeps my heart rate up. Makes me feel like a beast.
Thats usually what I do. I run half a mile at 12mph to get my heartrate around 175-180 then I'll lift.
.MASSHOLE.Anyone here do a PHAT workout? I am thinking of starting it and wondering if anyone could critique mine/offer suggestions
How many years straight have you been consistnetly lifting(not off and on)? If less than 3, you will probably make very good progress with ANY program you choose to do, assuming your diet is fairly dialed. Im assuming that you would be doing Abs on cardio days? And yes, you should still be getting in ab work- heavy squatting and pulling isnt enough.
For me personally, that would be WAAAAAY too much volume. like, obscenely over the top- too much volume; But if it works for you then give it a shot. just be sure to monitor how your recover.
What programs have worked well in the past? what programs have not?
californiagrownHow many years straight have you been consistnetly lifting(not off and on)? If less than 3, you will probably make very good progress with ANY program you choose to do, assuming your diet is fairly dialed. Im assuming that you would be doing Abs on cardio days? And yes, you should still be getting in ab work- heavy squatting and pulling isnt enough.
For me personally, that would be WAAAAAY too much volume. like, obscenely over the top- too much volume; But if it works for you then give it a shot. just be sure to monitor how your recover.
What programs have worked well in the past? what programs have not?
I've been lifting about 4.5(ish) years straight, with 6 days a week but never really followed a program beyond just a basic pyramid lifting style for DL, bench, squat, clean OHP with intermittent extra isolation exercises thrown in. I usually focus on Bench and Squats MWF, and then DL, cleans, and OHP stuff the other days.
My goal currently is rather than mass bulk is to get more defined and larger
I can give some basic stats:
5'11, 180
1 RM
265 Bench
265 squat-Currently focusing on proper form so deloaded and working from 205 up
375 DL
205 Clean
170 OHP
I am still young(ish) at 22, and am doing an internship this summer so a lot of desk work and early nights sleep. I figure the first few weeks should be a shock but my body hopefully will adapt.
.MASSHOLE.I've been lifting about 4.5(ish) years straight, with 6 days a week but never really followed a program beyond just a basic pyramid lifting style for DL, bench, squat, clean OHP with intermittent extra isolation exercises thrown in. I usually focus on Bench and Squats MWF, and then DL, cleans, and OHP stuff the other days.
My goal currently is rather than mass bulk is to get more defined and larger
I can give some basic stats:
5'11, 180
1 RM
265 Bench
265 squat-Currently focusing on proper form so deloaded and working from 205 up
375 DL
205 Clean
170 OHP
I am still young(ish) at 22, and am doing an internship this summer so a lot of desk work and early nights sleep. I figure the first few weeks should be a shock but my body hopefully will adapt.
How long do you plan to spend in the gym? Your warmup/prehab stuff should be around 15ish minutes, and you do realize that this program doesnt include the warmup sets, right? programs generally only list the work sets. Additionally, if you want to make progress with your strength(which you need too, your numbers are low for your experience and size), you need to be going balls to the wall on your work sets, which means slightly more rest time between sets.
Get ready for 2+ hour gym sessions.
Also, the lifting has very, very little to do with "bulking" vs "cutting" etc. Yourt diet needs to be on point for that. You can clean bulk or dirty bulk just as well on one pragram as you can on another.
My advice would be to take it slow the first couple weeks to allow your body to adapt to the increased volume, and then by week 3-4 you should be going full-on balls the wall every work set. See how long your revocery ability can keep pace. when you start to get a little run down, take a deload week(use 60% of the weight you normally use), then get back at it the next week.
You are basically on anabolics with the age you are at right now, so take advantage and push it a little bit. It really is pretty difficult to overtrain at your age as long as you ramp up to your high volume workouts.
What does your peri-workout nutrition plan look like? ie before, during, immediatrley after workout... overall diet is obviously the biggest thing, but peri workout nutrition can cover up a lot of mistakes throughout the day
californiagrownHow long do you plan to spend in the gym? Your warmup/prehab stuff should be around 15ish minutes, and you do realize that this program doesnt include the warmup sets, right? programs generally only list the work sets. Additionally, if you want to make progress with your strength(which you need too, your numbers are low for your experience and size), you need to be going balls to the wall on your work sets, which means slightly more rest time between sets.
Get ready for 2+ hour gym sessions.
Also, the lifting has very, very little to do with "bulking" vs "cutting" etc. Yourt diet needs to be on point for that. You can clean bulk or dirty bulk just as well on one pragram as you can on another.
My advice would be to take it slow the first couple weeks to allow your body to adapt to the increased volume, and then by week 3-4 you should be going full-on balls the wall every work set. See how long your revocery ability can keep pace. when you start to get a little run down, take a deload week(use 60% of the weight you normally use), then get back at it the next week.
You are basically on anabolics with the age you are at right now, so take advantage and push it a little bit. It really is pretty difficult to overtrain at your age as long as you ramp up to your high volume workouts.
What does your peri-workout nutrition plan look like? ie before, during, immediatrley after workout... overall diet is obviously the biggest thing, but peri workout nutrition can cover up a lot of mistakes throughout the day
I read an article on body builder a week or two ago that was saying to try and limit your workouts to an hour. After that it really starts to stress your body out and you could really hurt yourself. You did say to work up to 2+ Hours so maybe your body would get used to it...
californiagrownHow long do you plan to spend in the gym? Your warmup/prehab stuff should be around 15ish minutes, and you do realize that this program doesnt include the warmup sets, right? programs generally only list the work sets. Additionally, if you want to make progress with your strength(which you need too, your numbers are low for your experience and size), you need to be going balls to the wall on your work sets, which means slightly more rest time between sets.
Get ready for 2+ hour gym sessions.
Also, the lifting has very, very little to do with "bulking" vs "cutting" etc. Yourt diet needs to be on point for that. You can clean bulk or dirty bulk just as well on one pragram as you can on another.
My advice would be to take it slow the first couple weeks to allow your body to adapt to the increased volume, and then by week 3-4 you should be going full-on balls the wall every work set. See how long your revocery ability can keep pace. when you start to get a little run down, take a deload week(use 60% of the weight you normally use), then get back at it the next week.
You are basically on anabolics with the age you are at right now, so take advantage and push it a little bit. It really is pretty difficult to overtrain at your age as long as you ramp up to your high volume workouts.
What does your peri-workout nutrition plan look like? ie before, during, immediatrley after workout... overall diet is obviously the biggest thing, but peri workout nutrition can cover up a lot of mistakes throughout the day
I usually go from 4:45-6:15 so about an hour and a half. I usually tend to power through the heavy workouts (45 seconds to 1:30 for rest) so I make up time there. I do realize it does not include warmups.
I started really lifting my freshman summer of college, but partied too much first semester and started pushing the scales at 200 by the end of the year. As a result, I focused more on running/losing weight rather than lifting until I reached 170 my sophomore winter. I did lifting here and there during that cardio time, but focused more on body weight things. By the end of my sophomore spring, I was benching 225, squatting 300, and DLing 350 before a plethora of injuries required I take time off (tendonitis in both the knee and elbow) which resulted in about 3 months of no lifting. As a result, I was back down at 185 bench, 200 Squat, and 250 DL. Unfortunately, I rushed to get back to my previous numbers and sacrificed form for weights. Recently I realized form was hindering me and would result in injuries. So, I don't know if that changes your assessment of my "viability" for this workout but I figured I would expand.
My goal is not to make "massive" progress but i would like to get around 300 bench, 405 DL and 315+ squat. More importantly though for myself, I would like to be more defined and vascular which is part of the reason I thought PHAT may be a good program.
My diet is pretty decent, but varies from day to day. I try not to over eat as my TDEE is lower because I sit from 7:45-4:45. I tend to stay away from carb overloading and have protein at breakfast, lunch, and dinner.
louie.miragsI read an article on body builder a week or two ago that was saying to try and limit your workouts to an hour. After that it really starts to stress your body out and you could really hurt yourself. You did say to work up to 2+ Hours so maybe your body would get used to it...
I didnt say to haha. I said to get ready to if you wanna follow that workout plan homeboy posted.
And everyone is different so there is never a blanket workout time/volume/scheme that applies to everyone. you gotta figure out what works for you through trial and error.
Another factor that can extend your workout window is what you ingest immeditley prior to and during your workout. theoretically, if you have the right stuff during your workout your CNS, not muscle breakdown will be the only limiting factor for the length of workout haha.
For me personally, i never go longer than 1.5 hours. and that includes a 20 minute warmup and 5-10 minutes of ab work post workout. I usually am right around 60-75 minutes.
Another thing to think about- do you really want to spend 2 hours in a gym? Plus a shower, plus commute time. that adds up to 3-3.5 hours. that is a HUGE chunk of your day. Isnt the gym supposed to enhance your life, not take it over? unless you are competeing, or training for a sport you compete in at a high level, i think you should get in the gym, get your workout in, and then gtfo to enjoy the fruits of your labor. the gym is a means to an end, NOT the means and the end haha. This is all my opinion though haha.
californiagrownI didnt say to haha. I said to get ready to if you wanna follow that workout plan homeboy posted.
And everyone is different so there is never a blanket workout time/volume/scheme that applies to everyone. you gotta figure out what works for you through trial and error.
Another factor that can extend your workout window is what you ingest immeditley prior to and during your workout. theoretically, if you have the right stuff during your workout your CNS, not muscle breakdown will be the only limiting factor for the length of workout haha.
For me personally, i never go longer than 1.5 hours. and that includes a 20 minute warmup and 5-10 minutes of ab work post workout. I usually am right around 60-75 minutes.
Another thing to think about- do you really want to spend 2 hours in a gym? Plus a shower, plus commute time. that adds up to 3-3.5 hours. that is a HUGE chunk of your day. Isnt the gym supposed to enhance your life, not take it over? unless you are competeing, or training for a sport you compete in at a high level, i think you should get in the gym, get your workout in, and then gtfo to enjoy the fruits of your labor. the gym is a means to an end, NOT the means and the end haha. This is all my opinion though haha.
I don't have a problem spending that much time at the gym, as I do not have much else to do at home. Luckily, the gym is closer to home than work and is on my way home.
californiagrownI didnt say to haha. I said to get ready to if you wanna follow that workout plan homeboy posted.
And everyone is different so there is never a blanket workout time/volume/scheme that applies to everyone. you gotta figure out what works for you through trial and error.
Another factor that can extend your workout window is what you ingest immeditley prior to and during your workout. theoretically, if you have the right stuff during your workout your CNS, not muscle breakdown will be the only limiting factor for the length of workout haha.
For me personally, i never go longer than 1.5 hours. and that includes a 20 minute warmup and 5-10 minutes of ab work post workout. I usually am right around 60-75 minutes.
Another thing to think about- do you really want to spend 2 hours in a gym? Plus a shower, plus commute time. that adds up to 3-3.5 hours. that is a HUGE chunk of your day. Isnt the gym supposed to enhance your life, not take it over? unless you are competeing, or training for a sport you compete in at a high level, i think you should get in the gym, get your workout in, and then gtfo to enjoy the fruits of your labor. the gym is a means to an end, NOT the means and the end haha. This is all my opinion though haha.
I misread what ya wrote.. I as well do 1.5 hours factoring in warmup
.MASSHOLE.I usually go from 4:45-6:15 so about an hour and a half. I usually tend to power through the heavy workouts (45 seconds to 1:30 for rest) so I make up time there. I do realize it does not include warmups.
I started really lifting my freshman summer of college, but partied too much first semester and started pushing the scales at 200 by the end of the year. As a result, I focused more on running/losing weight rather than lifting until I reached 170 my sophomore winter. I did lifting here and there during that cardio time, but focused more on body weight things. By the end of my sophomore spring, I was benching 225, squatting 300, and DLing 350 before a plethora of injuries required I take time off (tendonitis in both the knee and elbow) which resulted in about 3 months of no lifting. As a result, I was back down at 185 bench, 200 Squat, and 250 DL. Unfortunately, I rushed to get back to my previous numbers and sacrificed form for weights. Recently I realized form was hindering me and would result in injuries. So, I don't know if that changes your assessment of my "viability" for this workout but I figured I would expand.
My goal is not to make "massive" progress but i would like to get around 300 bench, 405 DL and 315+ squat. More importantly though for myself, I would like to be more defined and vascular which is part of the reason I thought PHAT may be a good program.
My diet is pretty decent, but varies from day to day. I try not to over eat as my TDEE is lower because I sit from 7:45-4:45. I tend to stay away from carb overloading and have protein at breakfast, lunch, and dinner.
Vascularity is largely genetic FYI. Not a whole lot you can do there...if you are then it will show when you are at a low enough BF, but most people just arent.
PHAT seems like a plan for an intermediate lifter, which you are not. sounds like you have been lifting for about 6ish months consistently. A beginner is someone with less than 3-5 years of straight, consistent training.
My recommendation would be to run Starting Strength until you plateau, and then switch to somthing along the lines of PHAT(if you really want to) until that makes you keel over from exhaustion. While running SS, learn how to dial in your diet. No workout makes you leaner. Diet does. Pure and simple. most BBers keep heavy ass weight low ass reps before shows while cutting to ensure they keep as much muscle as possible when cutting fat.
IMO if you have impressive numbers in all the lifts that SS involves, and also are very active in an outside sport(MTB, Bball, tennis, Trail running, ultimate frisbee etc) you will not only look fucking amazing, but you will generally feel amazing and athletic as fuck.
You really gotta realize though, that diet is what is going to make you look the way you want. the training is just for the strength aspect. Almost any training program will make you look the way you want as long as your diet is dialed. SO why not do the minimum in the gym, and have energy and recovery capacity left over for some fun activities outside of it?
The dudes who spend 7+ session/week in the gym and obsess about their diet and trianing are the dudes looking for that last 5% of the puzzle. you, and i, we are just looking to make sure we have the 95%. no one outside of BBers, and BB judges notice that last 5%.
The training philosophy(gym vs outside shit) is all my opinion, so take it or leave it. the diet stuff is all fact, so take that to heart.
You for sure know your shit and are quiet knowledgeable on everything^
On another note, I now have an umbilical hernia. Not sure if its from deadlifting too much weight in the gym, or from my job ( Asphalt paving ) It doesnt bother me at the moment, but i am timid to deadlift again, or wear a belt. Kinda shitty
I wouldn't run starting strength for longer than 3 months unless you are making really rapid progress with it.
Programing is really simple. If you want to make progress and are not, you either need more volume, more recovery, or both. There is no magic carpet ride.
Volume = total reps * weight lifted. so the following would result in 11200kg reps of volume or just under 25,ooo lb reps.
Back Squat: 10x60kg, 10x80kg, 5x100kg, 5x120kg, 5x140kg, 10x5x160kg
If you are doing a 5x5 at 100kg with two rounds of warm up at 10x60kg and 10x80kg you are only doing 1/3 of the volume I did. probably not going to see any real progress with that.
If your body is being pushed 6-7 days a week on 4 hours of sleep and taco bell how do you expect to recover?
Hell ya I hit 202.8 pounds this morning. Bought a new pair of shoes for the gym as well that work well for everything (running, basketball, leg exercises).
Picked up a pair of these on sale. Didnt think dropping $150 on real lifting shoes was worth it. These should be better than my nikes for squats and deadlifts for sure
cobra_commanderI wouldn't run starting strength for longer than 3 months unless you are making really rapid progress with it.
Programing is really simple. If you want to make progress and are not, you either need more volume, more recovery, or both. There is no magic carpet ride.
Volume = total reps * weight lifted. so the following would result in 11200kg reps of volume or just under 25,ooo lb reps.
Back Squat: 10x60kg, 10x80kg, 5x100kg, 5x120kg, 5x140kg, 10x5x160kg
If you are doing a 5x5 at 100kg with two rounds of warm up at 10x60kg and 10x80kg you are only doing 1/3 of the volume I did. probably not going to see any real progress with that.
If your body is being pushed 6-7 days a week on 4 hours of sleep and taco bell how do you expect to recover?
Pretty easy concept to understand.
What do most of you guys do for warm-up sets?
What does your volume end up being when you are finished with a workout?
.MASSHOLE.Picked up a pair of these on sale. Didnt think dropping $150 on real lifting shoes was worth it. These should be better than my nikes for squats and deadlifts for sure
I wouldnt ever want to run on trails or long distance in these. Or do anything really but go to the gym. Pretty limited IMO but for $90 it was worth it.
Was getting low on creatine and preworkout, so I decided to order online and get better stuff for cheap. 2 kg's of pure unflavored creatine monohydrate (Optimum Nutrition) and a 60 serving container of C4 (Blue Razz), about $35 each.
I also take MusclePharm Whey Protein (the cookies and cream one), an all natural multi, zinc, and vitamin D. From what I've read, BCAA's are mostly useful during cutting (I'm currently trying to bulk). The only other ones I had considered would be fish oil/joint supplement. My joints don't feel to bad now, mostly was just curious/looking for info. Also looking for info on fish oil, I barely eat any seafood now that I'm living on my own, so maybe it would be useful. Lastly if there is anything else that is good to take, let me know, but I'd also like to know why/what makes it good.
What does your volume end up being when you are finished with a workout?
If i am lets say squatting a 3x5 at 285 these would be my warmup sets-
10xbar
10x135
8x185
6x225
3x265
And it would be the same length of workup on most all heavy compound exercises unless ive preceeded them with another similar movement. ie i only do 3 warmup sets when deadlifting after squating and that is mainly to get my CNS primed and groove the motion for the worksets.
p.hawksWas getting low on creatine and preworkout, so I decided to order online and get better stuff for cheap. 2 kg's of pure unflavored creatine monohydrate (Optimum Nutrition) and a 60 serving container of C4 (Blue Razz), about $35 each.
I also take MusclePharm Whey Protein (the cookies and cream one), an all natural multi, zinc, and vitamin D. From what I've read, BCAA's are mostly useful during cutting (I'm currently trying to bulk). The only other ones I had considered would be fish oil/joint supplement. My joints don't feel to bad now, mostly was just curious/looking for info. Also looking for info on fish oil, I barely eat any seafood now that I'm living on my own, so maybe it would be useful. Lastly if there is anything else that is good to take, let me know, but I'd also like to know why/what makes it good.
Holy shit, are you hoarding creatine for the zombie apocolypse!? haha. you just got yourself about 400 servings right there. I dare anyone to find a better bang for your buck than Creatine Mono. fucking love that stuff.
Fish oil is hugely beneficial. just do a little research on it. It, along with a quality multtivitamin are the two supplements that every man or woman should be taking regardless of their activity level. It will improve your skin, hair, heart, joints, body comp, etc etc. It is cheap and a very good sup to take.
californiagrownIf i am lets say squatting a 3x5 at 285 these would be my warmup sets-
10xbar
10x135
8x185
6x225
3x265
And it would be the same length of workup on most all heavy compound exercises unless ive preceeded them with another similar movement. ie i only do 3 warmup sets when deadlifting after squating and that is mainly to get my CNS primed and groove the motion for the worksets.
Holy shit, are you hoarding creatine for the zombie apocolypse!? haha. you just got yourself about 400 servings right there. I dare anyone to find a better bang for your buck than Creatine Mono. fucking love that stuff.
Fish oil is hugely beneficial. just do a little research on it. It, along with a quality multtivitamin are the two supplements that every man or woman should be taking regardless of their activity level. It will improve your skin, hair, heart, joints, body comp, etc etc. It is cheap and a very good sup to take.
Alright, cool. I'll look it up. For the creatine it was mostly just because it was a good deal. I wanted mono instead of some proprietary blend, and $35 for that much seemed like a great deal especially compared to what you see in stores. I have 2 little brothers, so I may split it with them also.
californiagrownFish oil is hugely beneficial. just do a little research on it. It, along with a quality multtivitamin are the two supplements that every man or woman should be taking regardless of their activity level. It will improve your skin, hair, heart, joints, body comp, etc etc. It is cheap and a very good sup to take.
Don't forget that fish oil is also incredibly beneficial to your brain as well. Too bad it tastes like shit every time I burp. Its worth it though.
currently competing for my IFBB pro card in mens physique on saturday, took my body fat yesterday with the 4 point jacking pollock method with skin calipers and measured roughly 3.15%, i have zero energy, time to carb up tomorrow because im depleted as fuckkkkkkk
JayDopecurrently competing for my IFBB pro card in mens physique on saturday, took my body fat yesterday with the 4 point jacking pollock method with skin calipers and measured roughly 3.15%, i have zero energy, time to carb up tomorrow because im depleted as fuckkkkkkk
Jackson* not jacking...these low carbs are zoning me out
Granite_StateDon't forget that fish oil is also incredibly beneficial to your brain as well. Too bad it tastes like shit every time I burp. Its worth it though.
JayDopecurrently competing for my IFBB pro card in mens physique on saturday, took my body fat yesterday with the 4 point jacking pollock method with skin calipers and measured roughly 3.15%, i have zero energy, time to carb up tomorrow because im depleted as fuckkkkkkk
you should take before and after photos of what you look like before carbing up, during your comp, and then after you rehydrate. I think it would be a pretty cool comparison to see how much you can control what your body looks like.
JayDopecurrently competing for my IFBB pro card in mens physique on saturday, took my body fat yesterday with the 4 point jacking pollock method with skin calipers and measured roughly 3.15%, i have zero energy, time to carb up tomorrow because im depleted as fuckkkkkkk
thats awesome man! good luck. what are you up to in weight right now?
californiagrownyou should take before and after photos of what you look like before carbing up, during your comp, and then after you rehydrate. I think it would be a pretty cool comparison to see how much you can control what your body looks like.
i would also like to see this because I'm at a point where i can gain 4 or 5 pounds over the course of a cheat weekend and drop it back to where i was by the end of the next week so i can't imagine how huge of a change that is with a bf % so low.
Granite_StateDon't forget that fish oil is also incredibly beneficial to your brain as well. Too bad it tastes like shit every time I burp. Its worth it though.
californiagrownIf i am lets say squatting a 3x5 at 285 these would be my warmup sets-
10xbar
10x135
8x185
6x225
3x265
And it would be the same length of workup on most all heavy compound exercises unless ive preceeded them with another similar movement. ie i only do 3 warmup sets when deadlifting after squating and that is mainly to get my CNS primed and groove the motion for the worksets.
Unless I'm stressed for time, I'd attempt to fit in more volume for the warm up. But, whatever works for each person.
For heavy accessory exercises (say front squats for deadlifts) I do much less volume on the warm up. so say I just got done deadlifting and am doing 8x5 pause fronts at 225, I might do a set of 8 at 135 (no pause) just to prep those muscles a bit.
JayDopecurrently competing for my IFBB pro card in mens physique on saturday, took my body fat yesterday with the 4 point jacking pollock method with skin calipers and measured roughly 3.15%, i have zero energy, time to carb up tomorrow because im depleted as fuckkkkkkk
Proud of you, Jay!
For the rest of you: no pro card, but he placed top ten at his first national show against super tough competition, which is badass!
I'm 3.5 weeks out from my wedding and 12.5 weeks out from my next show, the latter I'm not too excited about. Ah well.
louie.miragsI started taking c4 preworkout after reading some post in this thread and I love the results!
i wasn't a huge fan of c4. it didn't really do much for me after taking it for a couple weeks.
ABallsSo excited to get back to the gym, it's been 10 days since I've lifted.
its so nice to get back into the swing of things. i was off for a few weeks at the end of my last semester of school so and once i started up again my body got right back into shape. its crazy how fast things can change
louie.miragsI started taking c4 preworkout after reading some post in this thread and I love the results!
I got a few samples last time I was picking at GNC. I figured I would try it (I've never used pre-workouts before) because I've heard good things. I hated it. It tasted awful (some kind of mix of energy drink and medicine) and I felt pretty jittery (which I didn't like at all).
That said, I don't drink energy drinks at all and generally keep my caffeine intake pretty low. I do fine without it and will stick with that, but to each their own.
louie.miragsrecommend me something for when I run out. I am willing to experiment.
C4 seems to give me the jitters right at the start and then peter off a bit. I've tried some BPI stuff that a friend had, didn't taste too great but it had the same sort of effect.
Im using Pre-Jym right now, from Jim Stoppani. It seems like it makes me just as alert, without too much jitter and it lasts an hour long workout no problem. it's a little on the pricier side and the scoops are bigger because it also has 2g of creatine and 6g BCAAs in it, along with all the other ___anine type stuff in it. I would definitey recommend it for sure. i have the raspberry lemonade and its pretty tasty. i might try something else next time just because, but its pretty solid
so i ended up lacing 8th in my first national show, i was a little disappointed to say the least, i felt the guys who placed 3-5th didnt look good at all, and i wasnt the only person who thought that, had a few people tell me i got robbed including the founder of Silver Models, a pretty big fitness modeling agency in NYC, he actually wants me to contact him and gave me his card, but hey you live and you learn. Its so subjective to the judges, i was told i look awesome but they want a little more size, so ive already put on 15lbs since saturday and getting at it hard.
p.hawksWas getting low on creatine and preworkout, so I decided to order online and get better stuff for cheap. 2 kg's of pure unflavored creatine monohydrate (Optimum Nutrition) and a 60 serving container of C4 (Blue Razz), about $35 each.
I also take MusclePharm Whey Protein (the cookies and cream one), an all natural multi, zinc, and vitamin D. From what I've read, BCAA's are mostly useful during cutting (I'm currently trying to bulk). The only other ones I had considered would be fish oil/joint supplement. My joints don't feel to bad now, mostly was just curious/looking for info. Also looking for info on fish oil, I barely eat any seafood now that I'm living on my own, so maybe it would be useful. Lastly if there is anything else that is good to take, let me know, but I'd also like to know why/what makes it good.
Fish oil is a great supplement, but the joint aspect of it is much overhyped.
JayDopeso i ended up lacing 8th in my first national show, i was a little disappointed to say the least, i felt the guys who placed 3-5th didnt look good at all, and i wasnt the only person who thought that, had a few people tell me i got robbed including the founder of Silver Models, a pretty big fitness modeling agency in NYC, he actually wants me to contact him and gave me his card, but hey you live and you learn. Its so subjective to the judges, i was told i look awesome but they want a little more size, so ive already put on 15lbs since saturday and getting at it hard.
well actually exactly 14lbs, due to the dehydration level and lack of carbs coming into the show i dropped a significant amount of weight, its normal to put it back on right afterwards. I actually weigh more now though than ever before, and my strength is through the roof and already put on more size than before the show, so im fucking stoked.
JayDopewell actually exactly 14lbs, due to the dehydration level and lack of carbs coming into the show i dropped a significant amount of weight, its normal to put it back on right afterwards. I actually weigh more now though than ever before, and my strength is through the roof and already put on more size than before the show, so im fucking stoked.
damn the judges were looking for more size? what did the winner look like? looks like you were in pretty good shape for that
JayDopewell actually exactly 14lbs, due to the dehydration level and lack of carbs coming into the show i dropped a significant amount of weight, its normal to put it back on right afterwards. I actually weigh more now though than ever before, and my strength is through the roof and already put on more size than before the show, so im fucking stoked.
You may have answered this before and I don't want you to take this personally, but are you all natural? I don't really know the bodybuilding scene at all but have heard that some people are and some aren't.
Regardless, that is damn impressive. What are your lifts?
juicedrummer11C4 seems to give me the jitters right at the start and then peter off a bit. I've tried some BPI stuff that a friend had, didn't taste too great but it had the same sort of effect.
Im using Pre-Jym right now, from Jim Stoppani. It seems like it makes me just as alert, without too much jitter and it lasts an hour long workout no problem. it's a little on the pricier side and the scoops are bigger because it also has 2g of creatine and 6g BCAAs in it, along with all the other ___anine type stuff in it. I would definitey recommend it for sure. i have the raspberry lemonade and its pretty tasty. i might try something else next time just because, but its pretty solid
yup I origanlly took it before leaving my house and I had a 20-25 min drive to the gym. Half way there I would feel my neck and back getting hot/tingly which I guess is the jitters. Then, I started sipping it on the way to the gym to try and time it better. But, then those jitters happen during my warm up. So, I feel ya and am going to try other brands when my c4 runs out.
.MASSHOLE.You may have answered this before and I don't want you to take this personally, but are you all natural? I don't really know the bodybuilding scene at all but have heard that some people are and some aren't.
Regardless, that is damn impressive. What are your lifts?
yessir ive answered it before, and i dont take it offensive at all and get asked quite frequently. I am completely 100% all natural ive never taken any type of anabolic steroids or anything illegal ever. The thing about the NPC/IFBB is that they dont test, and i know for a fact (because backstage everyone talks about it) 90% of the people are using, and thats women included. So when i win shows and when i won an overall it felt damn good knowing i didnt need to take anything to beat all these guys. Many many many hours in the gym and in the kitchen will develop your physique, this takes years upon years though, i recently found a picture today back in 2002 when i got my first weight set, that was 12 years ago, im now 24. So achieving the muscle mass and low body fat doesnt happen overnight, atleast not naturally. I tell this to everyone, dont get discouraged or frustrated that you dont see results right away, you shouldnt expect to.
