Nearly Gym time, Chest day today lets get it..
What's the deal with those suppies - what's Jekyl and what's Hyde for? Having trouble it's not just a clever marketing trick to get you to buy both
Shortcut to Shred
Ya took a look at it.
"Cardio effectively replaces your rest periods" - This implies that you aren't supposed to be doing rest periods beyond the cardioacceleration periods. I'd like to see the UCSC study he references in the "Science behind the Shred" section. I understand intuitively the whole blood flow leads to muscular repair thing - fine, but I'm not sure it's as instantaneous as the program makes it out to be. It seems like the program creates muscular fatigue through the mid-workout cardio that could potentially detract from your actual lifts. Aside from arguably saving time, there doesn't seem to be much of a convincing argument as to why you should do your HIIT during your lift rather than afterwards or at a different time of day. Also - I think the whole linear periodiziation and reverse linear periodization stuff is just an odd gimmick.
It does seem like Stoppani knows what he's doing - I took a cursory look at some of his peer-reviewed papers, but I'm kind of skeptical of this program - it seems like a clever repackaging of already established ideas that over prescribes supplements (600 grams of caff a day, seems excessive, etc etc on the suppy section) but I guess that's what I've come to expect out of the bb.com workout section.
In case anyone was wondering....
ON natural mixes ALOT better than the standard
This. ON Natty also doesn't taste all artificial like normal ON. I cringe thinking about some of these new flavors they're putting out.
How many reps can all y'all do with your body weight on bench and squat?
Since strength is relative, I always find it interesting seeing people at the gym (dominate/struggle with) weight based on their size. Gives a little better perspective to who is actually "strong".
Body weight is around 210-215 right now. Could get high teens, maybe 20 for each squat and bench (more worried about hitting that for my squat though). Don't quote me on it, as I haven't actually done it, but that's my guess based on rep maxes etc.
Nah **** that. I hit the gym in leg day and always end up doing some upper body work as well.
Yeah I'm exhausted after I'm done with my legs, but I superset squats/lunges and leg curls/calves so although I'm doing major weight/high reps it goes quickly. The beast that I am, I always end up saying f it and hit arms or whatever.
So I know what dude is saying about doing more than just legs on leg day
Care to explain why supersetting is more effective, apart from saving time? Everything I've read points to 3-5 minute rest intervals between sets as being optimal for maintaining strength across sets.
Anybody can be anything on the internet.
Heavy is relative, but I've never seen anyone who was big who didn't lift heavy weights, at least what would be considered heavy to your average male.
Not the best wording, but yeah I agree with you to an extent. While you put on size by lifting at sub-maximal weights, that doesn't mean that as you increase these weights, you aren't increasing your 1RM and 3- rep max. I do think that nutrition plays a huge role in putting on size though. There are plenty of very strong people who aren't particularly large - generally a result of not eating above maintenance for significant periods of time.
Pls PLEASE stop with that stupid crap. If i have to superset anything I'm not lifting heavy enough? No bro. It's called just working your *** off even though you legs are feeling done after one set and attempting to do lunges.
Just because you don't have the extra motivation to do supersets doesn't mean im not lifting enough.
Foh with that crap
You're awfully sensitive regrading supersetting. Again, could you explain why supersetting is so ideal?
I'm 6'1 197. I do dumbbell press with 50s, dumbbell rows with 50s, dumbbell curls with 20s.
It's all about form. I'm sure I could be bigger if I lifted heavier. But I'm pretty happy with my lean mass right now. And I added it all doing low weight, high rep in quick intervals.
On high reps, low weight for size
No offense but you're not particularly big so you're not proving the point that low weight high reps is the most effective way of putting on size. I agree that higher rep sets are preferable for hypertrophy, but that doesn't mean that these shouldn't be combined with sets performed at a weight closer to your max i.e. heavier sets.
lol the quarter squats run rampant at my gym. there's a few guys that go deep though but most that load the bar with a buncha plates are working out their backs, knees and face muscles more than anything. i'm still in the process of getting my squat form to where i'm 100% happy with it. i can go below parallel and even do long pauses but i'm not consistently fluid. using the knee sleeves has helped me tremendously. my knees are in horrible shape but after using the sleeves, i'm now working on improving flexibility and strengthening my hip abductors and misc supporting muscles.
What sort of mobility work do you do pre-workout (or on rest days for that matter)? I've found that doing some extra mobility work has helped immensely with squat form. Also, just squatting a lot helps. Do your strength work and do some back off 10 rep sets. The more reps you do, the better at the motion you'll get (within reason obviously - don't do so many reps such that you can no longer maintain relatively proper form). You probably know all this, but reiteration never hurts
Please excuse the confusion on "repping" because i didn't mean putting up 10-12, just anything more than 2 on consecutive sets. And i said "close" to 500. I start out at 315 for 5, then 365, 405, 455, and most recently I hit 485 for 4. After every set I immediately do a set of 5 box jumps. Just stating that u can go relatively heavy on squats and super set them with another exercise.
True - but box squats are a dynamic/explosive exercise. Do you think you'd get the same results if you supersetting with another lift i.e. lunges?
is this you superju?
Fake plates/10.
http://www.powerliftingwatch.com/records/raw/women-world. She has 5 plates a side in that video - so 495. Compare that to women's raw world records. Not believing it.
the thing is if you dont have proper form specially with something like an overhead squat, you simply wont be able to do it, there is really no room for bad form, or else the damb bar will either fly forward, backwards or on top of your head.
I agree with this. I've never really gotten the hang of overhead squats but they seem to take the front squat idea that you'll fail the lift if you don't maintain good form one step further.
these girls though
Much appreciated.
Nah - the dark chocolate PBFactory is way better. Careful of that stuff if you're on a cut though - easy to eat a half jar in a quick sitting.
Crossfit
Not to beat the crossfit dead horse, but the following is an interesting article on its growing popularity:
http://70sbig.com/blog/2013/03/some-truths-about-crossfit-and-weightlifting/ Some very good points in a logical, non-fanatical way.
On the price of crossfit, I think it works having it that expensive. Normal big box gyms operate on the principle of the more paying clients the better under the assumption that they won't actually use the gym, especially because they're only paying $20 bucks a month. By charging $200 a month, the "box" is doing 2 things: 1) selecting its members - only the most committed will pony up that much to attend the gym 2) ensuring attendance and in turn success. if you pay 200 a month for a gym, you damn well better go to the gym as much as possible or you'll be feeling stupid guilty about it.
The friends don't let friends skip leg day meme
I guess it's fine to post it here, because everyone in this thread actually lifts/understands what it takes to put on muscle (at least to an extent); however, it definitely rustled my jimmies when I saw the non-lifters championing that meme. Fact of the matter is guy in the pic has a very impressive upperbody (at least in terms of pure mass), which certainly took a lot of hard work. The people not committed to self-improvement through lifting who share the picture in an attempt to poke fun at the guy and the lifting life style should first pick up a barbell and improve themselves before jumping on someone who's already put in a good deal of hard work - unbalanced hard work but hard work nonetheless.
