What's your point?
Even if he is on steroids, it wouldn't take away the fact that it's a good program.
Workouts
- Thread starter Mike
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What's your point?
Even if he is on steroids, it wouldn't take away the fact that it's a good program.
Completely agree.
Basically muscle synthesis occurs for about two days after the workouts. Why are "bro-splits" so popular then (Each part once a week). Probably from people reading bodybuilding magazines and decades of broscience. When you're on Steroids, working out once a week is enough. Naturals on the other hand would benefit from hitting each bodypart twice a week.
Working each part once a week will still make you grow, but it's not "optimal"
Some workouts I've done that workout each part twice a week.
PHAT which I mentioned earlier
Lyle's Generic Bulking Routine
Push / Pull / Legs 5 day cycle
So true Ngo.
An other thing i would suggest is not to rest 3/4 min between each set without doing anything.
Instead try some cardio acceleration in between if your goal is to loose body fat.
Cardio acceleration basically means that you add one to two minutes of high-intensity cardio between your sets of resistance training. At home, you can do this by doing 100 rotations with a jump rope when doing any weight lifting or by adding squat jumps after you do a set of squats at the gym.
Even if you want to bulk this would probably be beneficial as well (increased blood flow / better oxygenation)
You should try it and if you feel good with this stick to it.
Cheers
An other thing i would suggest is not to rest 3/4 min between each set without doing anything.
Instead try some cardio acceleration in between if your goal is to loose body fat.
Cardio acceleration basically means that you add one to two minutes of high-intensity cardio between your sets of resistance training. At home, you can do this by doing 100 rotations with a jump rope when doing any weight lifting or by adding squat jumps after you do a set of squats at the gym.
Even if you want to bulk this would probably be beneficial as well (increased blood flow / better oxygenation)
You should try it and if you feel good with this stick to it.
Cheers
u gonna make list of your routine exercise.. then do it regularly..slowly so that your muscle will not shock then..
This shit is spot on advice. that resource for deadlifting should be your bible; its pretty indepth resource for correcting any faults you have with your posture/deadlift.
3 day split, 5 day split, workout frequency, rest between sets, time under tension...
It all sounds good.
But lets be real.
Unless you are an intermediate lifter (12-18 months of solid, basic training) or above, most of these things are just insignificant details. And I am not talking about just "going to the gym" for 12 to 18 months, I mean training hard.
Squat and DL @ 2x bw, Bench @ 1.5x bw at least.
As long as what you are doing is "non-retarded", you will see pretty good progress.
Do the big three and focus on good form, dips, pull ups (real pull ups, not those gay ass Crossfit style ones), do some rows for the back, military presses, lat pulldowns, lateral raises, tricep push downs, some curls for the gurls, calf raises and core.
Nutrition wise, make sure you get enough protein. If you want to gain muscle, eat a little more than your daily caloric expenditure. If you want to lose fat, eat a little less (On a consistent basis).
If you are eating in a caloric deficit but want to continue putting more weight on the bar and gaining strength, you then have a recipe for "overtraining". But at the same time, you are not really "overtraining" but "undereating".
And don't get me wrong, i'm not chest thumping here trying to act like I know it all. I am just sharing what I learned because in the past, I have spun my wheels and wasted sooooo much time looking for the perfect combo of training and nutrition. When I stopped sweating the small stuff, kept things as simple as possible, and just did the work, I made massive progress.
There is too much mental masturbation occurring when it comes to this stuff.
Just like the bros I overhead talking at the gym this morning.
"Time under tension is really the only thing that matters. There was a huge article about it in Mens Health..."
They then walked their chicken legs over to the power rack and do negative bicep curls. Big shoulders, mediocre arms, and legs like a 14 year old girl.
Spend less time on the internet researching and talking about lifting, and more time in the gym actually lifting.
That is all for today.
It all sounds good.
But lets be real.
Unless you are an intermediate lifter (12-18 months of solid, basic training) or above, most of these things are just insignificant details. And I am not talking about just "going to the gym" for 12 to 18 months, I mean training hard.
Squat and DL @ 2x bw, Bench @ 1.5x bw at least.
As long as what you are doing is "non-retarded", you will see pretty good progress.
Do the big three and focus on good form, dips, pull ups (real pull ups, not those gay ass Crossfit style ones), do some rows for the back, military presses, lat pulldowns, lateral raises, tricep push downs, some curls for the gurls, calf raises and core.
Nutrition wise, make sure you get enough protein. If you want to gain muscle, eat a little more than your daily caloric expenditure. If you want to lose fat, eat a little less (On a consistent basis).
If you are eating in a caloric deficit but want to continue putting more weight on the bar and gaining strength, you then have a recipe for "overtraining". But at the same time, you are not really "overtraining" but "undereating".
And don't get me wrong, i'm not chest thumping here trying to act like I know it all. I am just sharing what I learned because in the past, I have spun my wheels and wasted sooooo much time looking for the perfect combo of training and nutrition. When I stopped sweating the small stuff, kept things as simple as possible, and just did the work, I made massive progress.
There is too much mental masturbation occurring when it comes to this stuff.
Just like the bros I overhead talking at the gym this morning.
"Time under tension is really the only thing that matters. There was a huge article about it in Mens Health..."
They then walked their chicken legs over to the power rack and do negative bicep curls. Big shoulders, mediocre arms, and legs like a 14 year old girl.
Spend less time on the internet researching and talking about lifting, and more time in the gym actually lifting.
That is all for today.
Maybe if you're a small guy. If you weigh, say 90 kg, that is 180 kg squat, 180 kg dead, 135 kg bench.
That is not intermediary but advanced (except for deadlift). I'd like to see someone with 12 months roid free training squat 180 kg. Not going to happen unless you're a natural genetic freak.
Intermediary is when you can't put more weight on your lifts from workout to workout AND after having reset and stalled several times on a linear progression program like Starting Strength or Stronglift 5x5.
Then it is time to mix it up with something like Madcow 5x5 or 5/3/1.
I'm doing Madcow and have set personal bests on squat and overhead press after 6 weeks. I'm pretty sure there's at least a years worth of gains on Madcow if I reset a couple of time. In a year, my projected max on Madcow would be something like 150 kg squat, 210 kg dead, 115 kg bench. I'd personally consider that pretty good.
I just based my position on the following standards...the aforementioned ratios are just leaving the intermediate range and entering into the advanced range...
Squat
Squat Standards
Dead
Deadlift Standards
Bench
Bench Press Standards
At the end of the day, we could endlessly argue over what beginner, intermediate, advanced is, but that just futile.
The main thing I was trying to get across was that unless you already have a pretty solid foundation and are already relatively strong, you shouldn't sweat the small stuff.
When you're at a level where the smaller details will actually make a difference...well...you will know better than to get information on lifting from anonymous people posting on an affiliate marketing forum.
Squat
Squat Standards
Dead
Deadlift Standards
Bench
Bench Press Standards
At the end of the day, we could endlessly argue over what beginner, intermediate, advanced is, but that just futile.
The main thing I was trying to get across was that unless you already have a pretty solid foundation and are already relatively strong, you shouldn't sweat the small stuff.
When you're at a level where the smaller details will actually make a difference...well...you will know better than to get information on lifting from anonymous people posting on an affiliate marketing forum.
Anyone have experience w/ battling ropes? I bought some and am waiting for them to come in the mail but they look super fun/challenging.
This is completely dependent upon your lifting regimen. Besides, your body takes 25 minutes of increased heart rate before it begins to burn fat. If I took 30 second breaks between sets, I'd finish my entire workout before 25 minutes.
Yeah, I just felt like arguing.
Still, it's always good not to give people unrealistic expectations. A lot of those lifting stats floating around on the internet are either standards for athletes (in high school/college) or people on steroids - and american youth athletes use steroids as early as high school. They're not representative of your average drug fee person.
In reality, what is best for people is to start with a basic program like Starting Strenght or Strong Lift 5x5 and stay on it for 6 months to a year, then switch to a intermediary program. Most people will plateu after 6 months on a linear program. That means they're not beginning lifters anymore. Of course, most people waste 1-3 years of their youth doing random bicep/chest excercises without any structure.
Guess what? My body is burning fat right now as I sit in front of my computer, and my heart is at its resting rate.
If you need some decent home workouts (with limited equipment) -- I've been picking and choosing some good workouts from here: WOD DAILY - Amazing workouts outside of the box
From personal experience recently cardio has very little effect on weight loss. Even 1 hour of moderate to hard cardio doesn't burn more than 400-600 calories, which is nothing more than a whopper or pizza. So if you eat crap you'll stay fat. I learnt this for myself.
Imo if you really want to lose weight, there are no ways around counting calories. So much you eat have a lot of calories. Just 2 spoons of olive oil has like 250 calories. Bread in particular have way too many calories for it's nutritonal value. White rice the same. I've also found that only eating food you cook yourself will make you eat in moderation. Maybe it is a mental thing, but if you just buy food that others have made you eat more. One more thing is that for me eating a big lunch is overrated. There's really no need if I'm hydrated and just get a bit of protein and some carbs.
Imo if you really want to lose weight, there are no ways around counting calories. So much you eat have a lot of calories. Just 2 spoons of olive oil has like 250 calories. Bread in particular have way too many calories for it's nutritonal value. White rice the same. I've also found that only eating food you cook yourself will make you eat in moderation. Maybe it is a mental thing, but if you just buy food that others have made you eat more. One more thing is that for me eating a big lunch is overrated. There's really no need if I'm hydrated and just get a bit of protein and some carbs.
I'd be careful with Crossfit if you're not in great shape. Seemingly A LOT of people get Rhabdomyolysis from Crossfit, which is breakdown of muscle cells into the bloodstream. That shit can actually kill you, not to mention set you months back in muscle strength. Read this blogpost:fitfeat.com/blog/2011/06/03/rhabdomyolysis-if-you-exercise-read-this/ and notice that 90% of the people writing there had done a Crossfit workout, particularly those with a lot of pushups/pullups and excentric excercise.