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BenWhitapologies, I have learned to count in blocks the same way I can only count in 45s & 25s at the gym.
1 block of protein = 7 grams protein
1 block of carbs = 9 grams carbs
1 block of fat = 1.5 grams of fat
so 4, 4-block meals over the course of the day nets me:
16x7g protein = 112g protein
16x9g carbs = 144g carbs
16x1.5g = 24g fats
I also periodically snack, but don't "zone" that. I take in another 30-60g protein based on the number of shakes that day.
my point being, 144g of white bread and 144g of mixed greens, veggies, etc are numerically the same, but not necessarily as efficient or effective in driving performance, health, and aesthetics.
californiagrownSmall things make me have coniption fits when hyped up on coffee haha.
Yes, veggies are technically carbs. That said, the majority of sports and BB nutritional coaches don't even count veggies (the traditionally "healthy" ones) as calories or carbs. They'll specify the amount of meat, the amount of carbs(potatoes, rice, etc) and then say "stuff your face with veggies until totally full". HOWEVER, because fruits are so high in sugar, they are always counted as a carb, and their calories do count.
To the guy asking: like folks have said, stick to veggies(not fruit) and meat for meals not close to your workout. But Your pre and post workout meals need to be carb dense(rice, pasta, potatoe, fruit etc) so that you have energy to train, and can recover properly.
BenWhitDo you have a video of you squatting? It can be pretty easy to diagnose bio-mechanical faults by just seeing someone move
Crispy.Anyone have any experience with an upper/lower split? I'm thinking I'm going to run Lyle's Generic Bulking Routine for the next 7 or 8 months.
Crispy.Anyone have any experience with an upper/lower split? I'm thinking I'm going to run Lyle's Generic Bulking Routine for the next 7 or 8 months.
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californiagrownAhahahahahahahahahahaha
you fucking moron. Let me just put it this way- What you just asked about is the equivalent of a guy coming on here and asking about 21 DIN bindings to put on his 09 invaders and this being his second year on skis.
But hey, its your life. Just sucks that people like you give AAS users a fucking terrible image.
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californiagrownI generally switch between an upper/lower, a push/pull/legs, and a full body split depending on a bunch of factors including how busy I am, how inshape I am, and how quickly I want to attain a goal.
What are the programs cliffnotes?
cobra_commanderseriously.
I have nothing against enhanced athletes, and know some personally. That said, I wouldn't recommend it for anyone who is not a professional strength athlete (and not competing in a tested federation) or works in a job where strength is paramount and recovery is limited.
Crispy.Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Abs/low back: a couple of heavy sets apiece
Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'
For the Thu/Fri workouts either Repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12
Sets are work sets only, warm up appropriately.
Crispy.Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Abs/low back: a couple of heavy sets apiece
Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'
For the Thu/Fri workouts either Repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12
Sets are work sets only, warm up appropriately.
mirozSorry for the delay. Below are two clips of me squatting low weight. The first is from back in May (pretty timid, trying some different depths), the second was yesterday
cobra_commanderwhat is your goal?
californiagrownIt all looks good. Some things to think about that are pure opinion on my part:
I would not do substitute movements until youve completed at least 6 weeks doing the same movements twice a week, then you can switch it up and do that setup for 6 weeks.
Do you do sumo or regular deadlifts? if regular, id be very tempted to replace the friday RDL/SLDL with regular deadlifts. Ive found nothing better for me personally to put on weight everywhere than when my deadlift goes up.
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Crispy.Mostly to build mass and get stronger in the medium rep ranges. My big 3 (squat 350 bench 240 deadlift 320) are not all that impressive, but not extremely low. I don't care too much about pushing huge number, just focused on progressive overload.
Yes this is what I was planning on doing, simply because I deadlifts are very fun haha.
One question though, in the program it calls for a shoulder press/incline bench for 3x8-12. Do you guys think I'd be better off choosing one or the other and sticking with it, or doing shoulder press one day and incline the next?
DlCKDo both the same day. Heavy weight low rep on inclince bench and lighter weight high rep on shoulder press.
Crispy.Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Abs/low back: a couple of heavy sets apiece
Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'
Crispy.Mostly to build mass and get stronger in the medium rep ranges. My big 3 (squat 350 bench 240 deadlift 320) are not all that impressive, but not extremely low. I don't care too much about pushing huge number, just focused on progressive overload.
cobra_commanderBasically, your dead lift is pathetic and you are not even dead lifting...
BenWhitThis is a pretty solid squat. One thing I would prioritize would be your spine/head alignment. Try to keep a more neutral alignment and focus your eyes on the horizon, rather than your feet. Your lumbar curve is pretty strong, there is very slight rounding as you bottom out that I would try to stay away from, but otherwise a very good baseline squat.
californiagrownI disagree. What's your reasoning for going off program and for suggesting those repp ranges?
My opinion- Depends on your current front delt vs chest development. Want to grow your chest, then stuck with incline. Want to grow your delts, then press. Both your shoulders and chest get worked with both movements so its just a matter of what you want to emphasize more.
DlCKMore pump. Shoulder press shouldn't work your chest much unless you are doing a fly instead of a press. If its just an upper body workout then do both, or dont, but i wouldnt get rid of either. As far as rep ranges, you should be able to push more weight doing incline so why wouldnt you?
5 sets of 5 on incline, increase weight every set, then 2 sets of 20 on shoulder press, same weight both sets.
Crispy.Also, the reason for the shitty deadlift is because its the newest compound to me. Unfortunately, our high school football lifting program was complete shit for the most part, so I wasn't really introduced to deadlifts until I started training on my own which was about 4 months ago.
VTbass802New PR deadlift 215 lbs 5 reps 2 sets... I know that is warmup weight for most of you but I was pumped to have two plates on the bar for the first time
TheHamburglarWent for it and landed a 315 squat. Pretty pumped, both literally and figuratively.
californiagrownAm I missing something here on the math side of things? Haha
Regardless, there is something good and stable about putting a bug plate on instead of 3 smaller plates. Good for buddy.
VTbass802New PR deadlift 215 lbs 5 reps 2 sets... I know that is warmup weight for most of you but I was pumped to have two plates on the bar for the first time
BenWhitatta boy. This is a pretty big gym milestone for most people, much like benching 225 for the first time.
VTbass802Woops 225 i guess... Even better haha
cobra_commanderI wouldn't incorporate the deadlift in a HS (or really any level) football strength program.
90053yup was gonna say this. Nearly all on-season athlete programmes you come across these day omit deadlifts. They just take too much out of you to be doing weekly and sport is about performance on the field not how much weight you can lift. Although for rugby we deadlift a shit tonne in the summer and on season we may incorporate them if we know we're not scheduled a match. Long story short you do NOT want any hamstring DOMS when you're playing a match, i stupidly found that out the hard way
cobra_commanderDeadlifting has little cross over to football. It is a high intensity exercise that takes a lot out of a players ability to practice football which is more important. No reason to tire out a player with a complex and somewhat dangerous movement that has minimal crossover.
Maybe it would make sense if the athlete was increadably underdeveloped or had an exceptionally weak back.
The effort that goes into training the deadlift would likely be better spent squatting, sprinting, or running skill drills.
cobra_commanderDeadlifting has little cross over to football. It is a high intensity exercise that takes a lot out of a players ability to practice football which is more important. No reason to tire out a player with a complex and somewhat dangerous movement that has minimal crossover.
Maybe it would make sense if the athlete was increadably underdeveloped or had an exceptionally weak back.
The effort that goes into training the deadlift would likely be better spent squatting, sprinting, or running skill drills.
californiagrown2/3 of the year is spent out of season. And I would argue sumo pulling has as much crossover as squating.
The year is broken up into off season, preseason, and in season. Training should be programmed accordingly.
californiagrownPressing works your chest quite a bit actually.
Rep range has little to do with your 1 rrp max. Both press and incline are large compound movements, so why are you treating them so differently? Of course you can incline press more weight for 5 reps than you can press for 5 reps... But why the huuge difference in set/rep scheme?
cobra_commanderYou can still do skill drills in the off season. The best do.
If you don't, IOT give players a rest, you defeate that purpose by having them deadlifting.
I don't see the direct connection between a sumo PULL and football performance. It also is a complex movement to learn.
cobra_commanderYou can still do skill drills in the off season. The best do.
If you don't, IOT give players a rest, you defeate that purpose by having them deadlifting.
I don't see the direct connection between a sumo PULL and football performance. It also is a complex movement to learn.
DlCKA sumo pull is no where near as complex and a clean and snatch. Deadlift is one of the best exercises to develop overall power and explosion. The energy exertion is just like a tackle
DlCKAn overhead shoulder press doesnt do much for your chest. You are right about the compound movement But I treat them differently because one is overhead, and involves a lot more joint stabilizing.
cobra_commanderI wouldn't advocate snatches for anyone who is not an Olympic lifter or crossfitter. Overload snatch pulls instead.
Power Cleans make more sense since many football players need explosive strength against impressive forces (link OL and running backs). For most however I would still encourage you to develop explosive power through throws, jumps and sprints.
If your guy trains explosive power through cleans and DLs, and mine trains through jumps and sprints, your guy will spend game day on the bench. You simply can't match the explosive speed of a jump or sprint with a DL.
Train strength through squat and lunge variations. Speed and explosiveness through sprint and jump varations (for lower body).
Unfortunately most S&C coaches look to make their guys stronger and go to PL ideas since those guys are strong, but ignor the issue of specificity to their athletes sports. Unless you are a strength athlete, the squat, deadlift, and bench press are never more than an important accessory movement. It is important to remember this. Make sure your accessory movemts are helping improve your primary. I'd be interested to know what FB player relays on strong lower and mid body pulling to accomplish their on field tasks.
cobra_commanderTrain strength through squat and lunge variations. Speed and explosiveness through sprint and jump varations (for lower body).
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cobra_commanderI wouldn't advocate snatches for anyone who is not an Olympic lifter or crossfitter. Overload snatch pulls instead.
Power Cleans make more sense since many football players need explosive strength against impressive forces (link OL and running backs). For most however I would still encourage you to develop explosive power through throws, jumps and sprints.
If your guy trains explosive power through cleans and DLs, and mine trains through jumps and sprints, your guy will spend game day on the bench. You simply can't match the explosive speed of a jump or sprint with a DL.
Train strength through squat and lunge variations. Speed and explosiveness through sprint and jump varations (for lower body).
Unfortunately most S&C coaches look to make their guys stronger and go to PL ideas since those guys are strong, but ignor the issue of specificity to their athletes sports. Unless you are a strength athlete, the squat, deadlift, and bench press are never more than an important accessory movement. It is important to remember this. Make sure your accessory movemts are helping improve your primary. I'd be interested to know what FB player relays on strong lower and mid body pulling to accomplish their on field tasks.
The referenced post has been removed.
BenWhitany good training program has all of the above, not one or the other. I don't think anyone is arguing that. power snatch, power clean, and some deadlift variation are staples of any basic strength and conditioning program. Further, they are staples of any effective football training regimen.
