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RedPandaWait.. Is that a problem? That's my goal hahah
Crispy.Do people agree with the suggestion of Starting strength?
Crispy.Sorry if I wasn't clear... my long term goal is to look more like this (I know I won't ever look this good haha)
than like this
californiagrownI currently look very similar to the top picture... Except much whiter. You have less muscle than that, correct? Saying you don't want to get bulky off a program is like saying you don't want to go to high school cause you don't want to end up as smart as Stephen Hawking. You can stop progressing and putting on muscle at any point, you do realize?
That dudes walking around weight, if he was your height, is about 210. You have a ways to go bud
RedPandaJust out of curiosity, how long have you been lifting for?
ABallsSo how bad is beer hindering me on my quest to 8% body fat
ABallsSo how bad is beer hindering me on my quest to 8% body fat
ABallsSo how bad is beer hindering me on my quest to 8% body fat
Crispy.Sorry if I wasn't clear... my long term goal is to look more like this (I know I won't ever look this good haha)
than like this
ABallsSo how bad is beer hindering me on my quest to 8% body fat
ABallsGreat article, alcohol in excess according to that is pretty fucking counter productive for what I'm trying to do.
ABallsSo how bad is beer hindering me on my quest to 8% body fat
BaileyBdrink vodka instead, less calories/no carbs and u dont need nearly as much to get drunk
RedPandaYeah but vodka sucks ass compared to beer hahah
Thomson.Anyone pick up Nike Metcons? Interested to see what people think about them.
californiagrownI put on muscle for about 2 years starting 8 or so years ago, and for the past 6 I've maintained within a 15 lb range depending on my goals and wants. The pic of me in my profile is me at the lighter end of my spectrum and is from 2 years ago. To continue to gain, for me, takes an enormous amount of food which is both expensive and time consuming with food prep.
louie.miragswhy would you black out your face?
RedPandaHe said earlier in the the thread that his main reason for lifting was so his body makes up for his face so he can get hot girls. Maybe his face is so ugly that he was ashamed to show it on NS hahah
californiagrownI make mike myers look handsome :( I was the one who turned Lindsay Logan gay. I broke my arm once and the doctor gave me a referral to a facial plastic surgeon :(.
No but seriously, I just like my anonymity. I'm a 6 face I'd guess, but a 10 body usually, never going below 9. I have another recent pic a girl asked me for (sfw) that I'll post up when I'm not on mobile.
californiagrownI make mike myers look handsome :( I was the one who turned Lindsay Logan gay. I broke my arm once and the doctor gave me a referral to a facial plastic surgeon :(.
No but seriously, I just like my anonymity. I'm a 6 face I'd guess, but a 10 body usually, never going below 9. I have another recent pic a girl asked me for (sfw) that I'll post up when I'm not on mobile.
ABalls^ What bf you at?
W.parkAlso, does anyone have any tips for breaking a chest plateau? My max BB bench has been 185 for a couple months now and I cant seem to build any more strength. I usually start my chest workout with BB bench doing either 3 sets of 10 or 5 sets of 5. Then I mix in DB press, cable/DB flys, chest dips, incline/decline DB bench and weighted pushups. Anything else I could be doing?
W.parkGetting back into squats and deadlifts after breaking my ankle in the fall. Could have gotten back into it earlier but I wanted to take it easy in the gym because I wanted to ski.
Currently deadlifting 225 x3 and squatting 205 x3.
Lowish numbers but Im happy with that for now.
Also, does anyone have any tips for breaking a chest plateau? My max BB bench has been 185 for a couple months now and I cant seem to build any more strength. I usually start my chest workout with BB bench doing either 3 sets of 10 or 5 sets of 5. Then I mix in DB press, cable/DB flys, chest dips, incline/decline DB bench and weighted pushups. Anything else I could be doing?
W.parkAnything else I could be doing?
W.parkGetting back into squats and deadlifts after breaking my ankle in the fall. Could have gotten back into it earlier but I wanted to take it easy in the gym because I wanted to ski.
Currently deadlifting 225 x3 and squatting 205 x3.
Lowish numbers but Im happy with that for now.
Also, does anyone have any tips for breaking a chest plateau? My max BB bench has been 185 for a couple months now and I cant seem to build any more strength. I usually start my chest workout with BB bench doing either 3 sets of 10 or 5 sets of 5. Then I mix in DB press, cable/DB flys, chest dips, incline/decline DB bench and weighted pushups. Anything else I could be doing?
cobra_commanderFind an actual strength building program (not something on bodybuilding.com) that is designed to build on itself. West side for skinny bastards, 5/3/1, The Juggernaut Method, starting strength, are all good programs and follow those.
californiagrownHaha i totally agree with that training philosophy, and my own knee jerk reaction is to reccomend SS or 531 to anyone and everyone. Cause it works and is the best philosophy long term.
BUT those programs can be intimidating to beginners as it forces them into the meathead section of the gym where they will be starting with some comparably puny weights, and frankly struggle with technique for a while.
Do you think it might be better to not throw them in the proverbial deep end where they will either sink or swim? Instead let them enjoy newbie gains but have them train in a much less intimidating manner where everything from diet to training splits are laid out? Eg. a bb.com program.
Basically, let them see progress and build some basic traing/diet habits using an easy, normal method that they see the average dude doing, before moving on to the more intimidating methods.
Im kinda torn between the two schools of thought. Thoughts?
californiagrownHaha i totally agree with that training philosophy, and my own knee jerk reaction is to reccomend SS or 531 to anyone and everyone. Cause it works and is the best philosophy long term.
BUT those programs can be intimidating to beginners as it forces them into the meathead section of the gym where they will be starting with some comparably puny weights, and frankly struggle with technique for a while.
Do you think it might be better to not throw them in the proverbial deep end where they will either sink or swim? Instead let them enjoy newbie gains but have them train in a much less intimidating manner where everything from diet to training splits are laid out? Eg. a bb.com program.
Basically, let them see progress and build some basic traing/diet habits using an easy, normal method that they see the average dude doing, before moving on to the more intimidating methods.
Im kinda torn between the two schools of thought. Thoughts?
cobra_commanderyou can fuck around all you want with bb.com programs, but you won't get strong or start seeing "gains" until you move on to an actual strength program built around good foundations. Just about all of those programs revolve around moving a heavy ass barbell through space and time. Why? Because the barbell is one of the best tools out there.
I would get past the intimidation. Generally it is going to be the strongest guys in the gym who are the most humble, and also the most willing to help someone out. So you are small and want someone to help spot your 95lb deadlift? Ask the guys next to you who just took 250 for 20 reps, they will likely be happy to help. Despite the 'lunk' marketing of planet fitness, most Gyms are one of the more friendly places out there. The folks who are serious about getting strong are generally going to help the newer folks out there figure things out.
FWIW, I would do Starting Strength into 5/3/1 or TJM. If you are really fucking skinny and want/need to increase your size I would look at Joe Defranco's WCFSB which does a good job of focusing on both athletic performance strength and hypertrophy.
Between 5/3/1 and The Juggernaut Method:
5/3/1 focuses on lower volume and is a great program for those who like to add their own accessory work, play additional sports or live active lifestyles (lots of skiing, biking, hiking, etc) that also tax your body's recovery. You will do lower volume higher intensity work. This is good if you like to see higher weight on the bar. It is also a quick macro cycle. If you picked one of the variations I would do Big but Boring.
TJM is designed by Chad W Smith who has the American raw squat record, and is looking to break it. It shows his background in athletics. It has significantly more volume. On the days I do the big lifts I only do two or three movements (primary, alt-primary, and maybe a core accessory) It uses a longer macrocycle 16+ weeks, which is not great if you like to see your self lifting closer to your 3-1 rep maxes. I have not lifted higher than 85% of my training max in close to 6 months. In that 16 week (lifting four days a week) cycle you only hit 90% of your TM once. Your strength gains are still noticeable as last week I squatted my old 3 rep max for 12 reps.
Both programs take use of linear periodization and autoregulation. Both allow a flexible training schedule (I only lift 2 days a week). Both have been shown to produce outstanding lifters and athletes.
cobra_commanderJust to reiterate where my position comes from.
I focus primarily on out the gym performance, a mix of strength, stamina, and endurance. I measure my strength using gym/strongman events since they are easy to measure with. Goal for 2015 is matching my DeadLift and my mile time (IE deadlift 600, run a 6:00 mile).
I really don't give a fuck about my body appearance. I never look in mirror and think *my lats/bicepts/obliques/whatever are too small/disproportianate* I think that shit is fucking stupid. If you do it, cool, good for you, but I don't have the time or energy to chase that shit. However, when you can rep out a 500lb deadlift and run sub 6:00 mile, it turns out that you are relatively big and relatively ripped. Its a nice side effect.
IME, if you focus on your strength and fitness, the rest will follow.
As for a lot of the BB programs, they come with a lot of extra fluff that requires a relatively high amount of time for relatively little gain.
Just for the sake of clarity, I figured I might as well show you the two week micro cycle I work with. 3 of these to a macro cycle and four of those to my overall cycle:
Monday:
AM: 10-20 minute recovery run
PM: Bench Press - TJM (OHP on week 2)
Barbell Rows - 5x6-12
OHP variation - 5x6-12 (Bench variation on week 2)
Tuesday:
AM: Mobility/Core durability
PM: Back Squat - TJM (Deadlift on week 2)
Deadlift Variation - 3-5x6-12 (Front Squat on week 2)
400-800m Run Intervals (20-30min total)
Wednesday 1:
TOTAL REST
Thursday 1:
PM: Stationary/Loading/Pressing SM events and work capacity (stone loading, sandbag get ups, Axle/Log clean and press
Friday 1:
AM: 30-40min Tempo Run
PM: Moving SM events and work capacity (Yoke, Farmers Carry, SB/Stone carry, Sled work)
On the second week I do a 60-120min Ruck movement with 35-45lb over hills instead of tempo run and events.
Saturday:
Total Rest
Sunday: 60-90 min LSR
Just about every day I do 150-300 push ups and sit ups and 50+ Pull ups throughout the day. Only days I don't are WED, (some SAT), SUN.
As you can see there is very little room to add some bullshit machine work. I already have well taxed my bodies ability to recover. In fact, during the winter while I am skiing 1-3 days a week, I lengthen the above cycle to 3 weeks.
cobra_commander500lb deadlift and run sub 6:00 mile
Loco-Deer-SlayerI like how a 6:00 min mile is one of you goals and in your program you don't even practice it. To each their own.
Loco-Deer-SlayerI like how a 6:00 min mile is one of you goals and in your program you don't even practice it. To each their own.
-emile-I peaked at 160, can't really seem to gain weight.
I'm eating clean as hell, 3000cals a day and drinking only carbonated water,
calculators say I should eat 3000cals a day to gain 2 pounds a week but that seems like it's not working anymore
saskskierEat more? Calculations are a good guideline, but ultimately you need to do what works for you.
-emile-yeh I know it's just I'm debating if I should eat less clean to get more calories in less food or eat a lot more but still clean, cause that's a lot harder
californiagrownIs it a money issue? Cause if it isnt, and you are still questioning which way to go, you might be on the spectrum bud, haha.
-emile-not sure what that means
RedPandaMy god preworkout tastes like ass. Anyone else use PreJym? I got raspberry lemonade because it sounded pretty good but it's terrible.
-emile-yeh I know it's just I'm debating if I should eat less clean to get more calories in less food or eat a lot more but still clean, cause that's a lot harder