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CheeFIt's ok, really difficult to blend Sarcoplasmic hypertrophy with Myofibrillar hypertrophy. Transitioning from Layne Norton's PHAT it is kind of nice to lift slightly heavier and still get that pump. I've been at this 5x5 for about 3 monthes, needed a less demanding routine with school and work grind.
Lol. Homie with how weak and small you are you don't need to be worrying about what kind of hypertrophy you are inducing haha
That's just majoring in the minors. Cool to know about, but a waste to invest appreciable time into at your level.
californiagrownLol. Homie with how weak and small you are you don't need to be worrying about what kind of hypertrophy you are inducing haha
That's just majoring in the minors. Cool to know about, but a waste to invest appreciable time into at your level.
Weak and small lol, I'm 6' 215 bud. I started out 140 soaking wet, doing Sarcoplasmic has gotten me this far. If I dropped down to 3 rep pussy shit would you think I was cool? Need to value both. My level haha, thought you were chill
000000000000Weak and small lol, I'm 6' 215 bud. I started out 140 soaking wet, doing Sarcoplasmic has gotten me this far. If I dropped down to 3 rep pussy shit would you think I was cool? Need to value both. My level haha, thought you were chill
If you are stuggling with 5 reps at 225, then yes, you are very much a beginner. Especially at your size. And that is fine.
The point i was trying to get across is to not lose sight of the big issues- long term steady strength gain, overall diet, and a generally healthy lifestyle, and instead get bogged down in micro issues. Like i said, the micro is cool and interesting to learn about, but the focus should still be almost entirely on nailing down the boring macro issues first.
000000000000Weak and small lol, I'm 6' 215 bud. I started out 140 soaking wet, doing Sarcoplasmic has gotten me this far. If I dropped down to 3 rep pussy shit would you think I was cool? Need to value both. My level haha, thought you were chill
Yeah homie if you're struggling to squat 225 @215 lbs you're a beginner.
000000000000Weak and small lol, I'm 6' 215 bud. I started out 140 soaking wet, doing Sarcoplasmic has gotten me this far. If I dropped down to 3 rep pussy shit would you think I was cool? Need to value both. My level haha, thought you were chill
I've seen HS kids bench 315 for reps. You are just starting as far as strength goes. squatting 225 is cake bro, I do pause squats at that weight and I'm a beginner.
californiagrownIf I was going for 3 work sets on squats it'd look like 12, 8, 6, 3, 2, 5, 5, 5
You do 12 8 6 before 5x5x5? Hate to break it to ya but that is a horrible rep scheme and you are not getting the most out of your training. Literally makes no Sense to do that many reps before attempting strength gains. how much do you rest in between sets?
THEPROPHETYou do 12 8 6 before 5x5x5? Hate to break it to ya but that is a horrible rep scheme and you are not getting the most out of your training. Literally makes no Sense to do that many reps before attempting strength gains. how much do you rest in between sets?
I'm usually around 2 minutes of rest on wprksets. And I've found that for me, on bench, that scheme gets me prepped in the minimum time as opposed to doing a longer but lower volume warmup. If my worksets were at 225, my 6rep warmup set would be at 185.
My scheme gets me prepped, without fatigueing me or spending more time in the gym than I'd like to.
What would you suggest as a quicker warmup that gets me just as prepped for bench in a similarly short amount of time?
THEPROPHETI've seen HS kids bench 315 for reps. You are just starting as far as strength goes. squatting 225 is cake bro, I do pause squats at that weight and I'm a beginner.
caligown is def not chill though his ego is huge
I believe he was talking about bench. In any case, you agree with me, and then say I'm not chill, lol. Why so bitter?
californiagrownI'm usually around 2 minutes of rest on wprksets. And I've found that for me, on bench, that scheme gets me prepped in the minimum time as opposed to doing a longer but lower volume warmup. If my worksets were at 225, my 6rep warmup set would be at 185.
My scheme gets me prepped, without fatigueing me or spending more time in the gym than I'd like to.
What would you suggest as a quicker warmup that gets me just as prepped for bench in a similarly short amount of time?
Hey im all for not wasting time in the gym.
Its not appropriate for me to say what you should do without knowing more about you. How many sets of 8 can you do at 185? What is your 1rm/3rm?
If you want your squat numbers to sky rocket, stop squatting and start doing squat variations. Split squats, single leg squats, box squats, weighted step ups, pause squats, anderson squats.
THEPROPHETHey im all for not wasting time in the gym.
Its not appropriate for me to say what you should do without knowing more about you. How many sets of 8 can you do at 185? What is your 1rm/3rm?
Now youre talking like a trainer! :)
I have a very unstable shoulder and don't do anything under 5 reps on bench because of it. Typically, I leave about 1+ rep left in the tank to ensure that my form stays in a very precise groove where my shoulder is stable-any variation will sublux it. This strategy has allowed me to maintain stability and acceptable benchpress strength, and pec development.
I can do 185x10 EMOM, for 5 sets. Ive done that fairly recently. Other than that, idk as bench is very much not a priority due to my shoulder issue.
As for building squat numbers I agree with your philosophy to an extent. But I think that you should only switch up to variations once the main lift stalls out, or you just plain get bored. If progress is steadily being made, I don't see any reason to change it up. That said, I usually switch between back squat, front squat, and Bulgarian split squat every few months largely out of boredom. For whatever reason the BSS hits my glutes really fucking hard.
californiagrownNow youre talking like a trainer! :)
I have a very unstable shoulder and don't do anything under 5 reps on bench because of it. Typically, I leave about 1+ rep left in the tank to ensure that my form stays in a very precise groove where my shoulder is stable-any variation will sublux it. This strategy has allowed me to maintain stability and acceptable benchpress strength, and pec development.
I can do 185x10 EMOM, for 5 sets. Ive done that fairly recently. Other than that, idk as bench is very much not a priority due to my shoulder issue.
As for building squat numbers I agree with your philosophy to an extent. But I think that you should only switch up to variations once the main lift stalls out, or you just plain get bored. If progress is steadily being made, I don't see any reason to change it up. That said, I usually switch between back squat, front squat, and Bulgarian split squat every few months largely out of boredom. For whatever reason the BSS hits my glutes really fucking hard.
My biggest concern would be why your shoulder is unstable.
Do you flat bench? Decline Is probably a better option for you if your have an unstable shoulder. if you are not really concerned with numbers and just want to build your chest then you probably should just stay away from barbells entirely. At least until your shoulder is better ;)
can you do any overhead exercises?
THEPROPHETMy biggest concern would be why your shoulder is unstable.
Do you flat bench? Decline Is probably a better option for you if your have an unstable shoulder. if you are not really concerned with numbers and just want to build your chest then you probably should just stay away from barbells entirely. At least until your shoulder is better ;)
can you do any overhead exercises?
Shoulder capsule is torn, 3 tears in my labrum, degeneration of the glenoid humeral joint. Long story behind it, not worth it to attempt the awful surgery again with a super low chance of fixing it this time.
Oddly enough, heavy barbell overhead pressing has helped my stability tremendously. Decline bench ends up hitting my triceps too much, so I typically just stick with dumbell flat bench with a halfway nuetral grip. But every so often I'll go back to barbell bench for a few weeks just for kicks.
I want to maintain my aesthetic(but that just comes down to eating more which is a PITA and rarely worth it for me), maybe improve it, but I also want to be powerful horizontally pressing- for protection, and for performance biking. That is why I keep heavy horizontal pressing in my programs.
californiagrownShoulder capsule is torn, 3 tears in my labrum, degeneration of the glenoid humeral joint. Long story behind it, not worth it to attempt the awful surgery again with a super low chance of fixing it this time.
Oddly enough, heavy barbell overhead pressing has helped my stability tremendously. Decline bench ends up hitting my triceps too much, so I typically just stick with dumbell flat bench with a halfway nuetral grip.
Decline hits your triceps too much? Widen your grip.
Decline is a better option for targeting your chest if you do it right.
Do you do any cable work? Pulls are always better than pushes, expecially for someone with a muffed up shoulder.
THEPROPHETDecline hits your triceps too much? Widen your grip.
Decline is a better option for targeting your chest if you do it right.
Do you do any cable work? Pulls are always better than pushes, expecially for someone with a muffed up shoulder.
can you do pull-ups?
Wide grip is generally worse for shoulders and certainly hurts mine. Like i said, for whatever reson, decline hits my tricrps more than flat when i stay in my pain free groove. I do a little cable work, but as accessory volume to my benching.
My pull to push ratio is typically 1.5-2/1. And yes I can do pullups- I use weighted pullups to just above full extension. Full extension does not feel good even with light pulldowns haha. I feel that weighted chins/pullups have contributed a lot to my shoulder stability.
californiagrownWide grip is generally worse for shoulders and certainly hurts mine.
Then you are doing something wrong. Probably not setting your scapula correctly, not engaging your lats, Something along those lines. its obvious you are tricep dominant.
it doesn't sound like you intend to switch up your routine
THEPROPHETThen you are doing something wrong. Probably not setting your scapula correctly, not engaging your lats, Something along those lines. its obvious you are tricep dominant.
it doesn't sound like you intend to switch up your routine
Why do you think something about my form is off? Wide grip benching is notorious for blowing up shoulders.
And I absolutely have become tricep dominant, largely by necessity because of my shoulder.
Now, back to my original question- what warmup scheme would you suggest that is as quick and effective as what I mentioned earlier?
REGRESSIVELEFTIf you want your squat numbers to sky rocket, stop squatting and start doing squat variations. Split squats, single leg squats, box squats, weighted step ups, pause squats, anderson squats.
I should try this. I've kind of plateaued at a max of 465.
cobra_commanderWith the exception of a very few gyms, most crossfit programing does not include enough running or low intensity steady state cardio to be decent at running, or otherwise. You might be able to sprint a mile, but you won't have the conditioning to run one aerobically.
i know its hard to wrap your brain around, but this video explains high intensity training (like crossfit) at the mitochondrial level. high intensity anaerobic training can give you a superior cardio work out. aerobic ≠ cardio.
250ri know its hard to wrap your brain around, but this video explains high intensity training (like crossfit) at the mitochondrial level. high intensity anaerobic training can give you a superior cardio work out. aerobic ≠ cardio.
250ri know its hard to wrap your brain around, but this video explains high intensity training (like crossfit) at the mitochondrial level. high intensity anaerobic training can give you a superior cardio work out. aerobic ≠ cardio.
That is the same psuedoscience bullshit always sold by folks who are too damn lazy to get off their ass and do some steady state cardio, or are looking to sell shit to the lazy.
Folks who subscribe to that theory generally fall apart after about 20-30minutes of moderate exertion (5-10k run pace) or 2-3 hours of low intensity work (ex: ski touring). They also tend to performe suboptimally over day or multi-day long competitions (strong man events, cross fit regionals, crossfit games).
They don't tell you this but most of the Games athletes do some form of stamina/endurance cardio in the 40-80min range once a week.
Just like it turned out they generally follow some sort of linear progressive overload strength programming, when everyone was trying to pretend they got jacked and strong on wods several years ago.
There is a place for HIT and HIIT training. Just don't try and pretend it can replace some sort of steady state endurance training at 60-70% MHR.
cobra_commanderThat is the same psuedoscience bullshit always sold by folks who are too damn lazy to get off their ass and do some steady state cardio, or are looking to sell shit to the lazy.
Folks who subscribe to that theory generally fall apart after about 20-30minutes of moderate exertion (5-10k run pace) or 2-3 hours of low intensity work (ex: ski touring). They also tend to performe suboptimally over day or multi-day long competitions (strong man events, cross fit regionals, crossfit games).
They don't tell you this but most of the Games athletes do some form of stamina/endurance cardio in the 40-80min range once a week.
Just like it turned out they generally follow some sort of linear progressive overload strength programming, when everyone was trying to pretend they got jacked and strong on wods several years ago.
There is a place for HIT and HIIT training. Just don't try and pretend it can replace some sort of steady state endurance training at 60-70% MHR.
Incline intervals on a treadmill is a form of HIIT that can be done for long periods of time and is one of the best ways to prepare for a marathon. Long bouts of steady state cardio are for people that refuse to change and is certainly not the only way to achieve a higher cardiac output. Steady state does very little for ones stroke volume. why not kill 2 birds with 1 stone.
Your are totally right that long bouts of cardio are necessary but it doesn't have to be steady state.
I hope I'm misunderstanding but increasing Mitochondria density is far from psuedo-science.
Sure, Fartleks are one of my favorite types of endurance training, done for 40-60 minutes with several higher pace 'spurts' where you ramp up to your mile pace or so for 15-60seconds
So, gang, I have finally returned to the gym post-surgery. I'm 20 days out from surgery on 4/20 for a meniscectomy & I'm feeling pretty good. I have not yet returned to squatting or any movements that place stress on lateral movement of the knee. I'm hoping that in two or three weeks time, I will be able to put some weight on my back.
Yesterday's workout was fairly straightforward:
5x 20yd reverse sled drag with 2.5x BW. My BW is WAY down to 196.8 this morning. Loaded the sled with approximately #510 and trudged away. These fucking sucked, but I felt I could have gone heavier. Felt good to wake the legs up.
Pretty simple, quick, and dirty. Felt good to sweat again.
Also, it goes without saying that being fit has drastically changed my confidence in approaching women since my messy break-up with my ex a few months ago. I'm meeting a lot of girls, almost too many, basically every time i leave my house.
Keep up the work everyone. It's almost beach season.
I was thinking of a 6'x8', not sure if I need the full size since it will be in my basement. Going to measure it out and see what I like more.
I was thinking 6x8 if I were to do a full, one-piece platform. I think stall mats typically come in 4x6, so it would make the most sense to keep it 4x6.
If i were to make a modular platform, it would be one center piece (4x4) and two side pieces with stall mat (2x4).
DayManHoly shit, 23 pounds in 3 months and he's still shredded
yes, thats cause he was fighting at a higher weight class in the second pic. When Canelo alvarez fought Mayweather he weighed in at 152, but weighed 165 a day later for the fight.
If the fighter doesnt have to cut and use a fuckton of diuretics and other dehydration tactics, he can stay close his normal weight, and still make weight. Connor gained some muscle over 3 months for sure, but it certainly wasnt 23 lbs haha.
Been trying to keep up the shape I earned this season in the backcountry, and also coincidentally time to quit the green so I can get a better job. Even though it's just green, I definitely noticed a decrease in lung capacity so looking forward to one of the small benefits of quitting.
Did these back-2-back
- 2 miles each ran separately sub 7 min pace (absolutely gased me)
- 4000m row in ~15:30
I went pretty easy on the rowing since I normally do 4-5 minute intervals so it was kinda a mystery as far as pacing goes. My heart was thumping after those mile runs.
Benchmark has been set, we will see. I am 6'0" and maybe 175lbs.
So I haven't been lifting in a few months, but since I moved 30 min from the mountains, I've been out there a ton.
Also, not sure if anyone cares, but WADA has been going hard on testing and retesting athletes and they just released some names today. I'm officially bummed for Rio...
The IWF reports that as a consequence of the IOC’s reanalyses of samples from the 2012 London Olympic Games, the samples of the following Athletes have returned Adverse Analytical Findings:
saskskierSo I haven't been lifting in a few months, but since I moved 30 min from the mountains, I've been out there a ton.
Also, not sure if anyone cares, but WADA has been going hard on testing and retesting athletes and they just released some names today. I'm officially bummed for Rio...
The IWF reports that as a consequence of the IOC’s reanalyses of samples from the 2012 London Olympic Games, the samples of the following Athletes have returned Adverse Analytical Findings:
Tuesday was my first day back in the gym after about 2-3 months. Did a bunch of snatches, shoulder presses and a bunch of relatively light squats (up to about 285-ish). I can hardly walk.
I've been doing a ton of mountain biking lately, usually with roughly 1500-2000m climbs, but squatting again has wrecked me.
Moral of the story: once you start squatting, don't stop.
Anyone else make their own preworkout? I just bought a bunch of beta alanine, L-citrulline, caffeine, and BCAA's to mix my own. I've been using Pre-Jym for a while but it's just too expensive
DayManAnyone else make their own preworkout? I just bought a bunch of beta alanine, L-citrulline, caffeine, and BCAA's to mix my own. I've been using Pre-Jym for a while but it's just too expensive
I used to do the exact same thing after going through a couple of tubs of Pre Jym. Definitely a good call from a monetary standpoint.
Get some Agmatine Sulfate too. I've now been just buying the Nutrabio Pre and it kicks Jyms ass. Agmatine is 10x more effective than citrulline in my opinion.
