Workouts

rusvik said:
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.
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I don't doubt that at all. I 've been doing cf almost 2 years now but was in pretty decent shape before I started...

That site I mentioned has "WODs" for at home... might need 20 or 30lbs dumbbells for a couple of them, but other than that they're all do-able at home. You can also scale them as much as you need... I was just providing it at as a source for someone looking for some challenging workouts they can do at home :cool2:

Whatever you do, know your limits... better off stopping a work out early then pushing for that extra round or rep and getting hurt!
 


Dr_Ngo said:
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
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http://www.bigbeyondbelief.com/BigBeyondBelief-eBook.pdf

Flies in the face of currently accepted bro science but I went from a hard gaining ectomorph of 160# to a rocked up mesomorph of #185 in just under 4 months following that. Bench went from 1RM of 195 to 7 reps of 245. Military press 1RM max went from 135 to 185 x 7. Hip sled of 775 x 8 and hack squats with 495 x 7 reps vrs a squat 1RM of 275 when I started. POS wellness center I was training in didn't have a power rack so no real squats or results probably would have been greater. Those numbers aren't impressive but the gains over that time frame indicate that overtraining as commonly accepted is just more pseudo science.

I'd been lifting steadily (Bigger, Faster, Stronger program for anyone that remembers that shit) for 3+ years at that time + playing 3 sports/year. I was 19 and consumed approximately 6500-7000 calories/day. Didn't track my macros but they weren't good, I'm sure. Ate everything I could, including multiple desserts daily.

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