Spring Cutters Crew Vol 35: Fuk Hunger(and Winter), We're Freaks!

[Kraken]

Nah smuckers makes sugar free jelly/preserves. Pretty damn good too

I have seen the sugar free grape jelly, but that was it. One of the stores I frequent doesn't even carry that most times, only reduced sugar.

Going to have to do some serious hunting this week.

[deltpecx]

I have seen the sugar free grape jelly, but that was it. One of the stores I frequent doesn't even carry that most times, only reduced sugar.

Going to have to do some serious hunting this week.

Google is your friend!

[Kraken]

Google is your friend!

{In my best old man voice} I don't need no machine of sorcery to tell me my business!

[Greek_kid]

been a long while since I posted in here!!

finally got to go to a festival with GIN, not gonna post a face pic of him out of respect, but his back FUUUARK!!!

Also met Greg O'Gallagher at the show

I am leaner now, goal is 8-10% for Ezoo with GIN

trying to up my cardio. I move to Florida Saint Augustine next week (promotion for my job) so I am excited, hopefully I can find a cheap gym XD

[Kraken]

been a long while since I posted in here!!

finally got to go to a festival with GIN, not gonna post a face pic of him out of respect, but his back FUUUARK!!!

Also met Greg O'Gallagher at the show

I am leaner now, goal is 8-10% for Ezoo with GIN

trying to up my cardio. I move to Florida Saint Augustine next week (promotion for my job) so I am excited, hopefully I can find a cheap gym XD

It really just looks like a BF difference. No big thang. You'll be close to that in about 12-16 weeks.

[Kidd123]

http://www.eatenlightened.com/product-slider/

These are better than Halo-Top

Caramel Swirl is amazing

[Greek_kid]

It really just looks like a BF difference. No big thang. You'll be close to that in about 12-16 weeks.

ayy, taking it slow, my progress has been pretty good so far =p. could be the pokemon Go, could be the diet, or perhaps both XD

[Kraken]

http://www.eatenlightened.com/product-slider/

These are better than Halo-Top

Caramel Swirl is amazing

1g more of protein and 20 more calories per serving. Do you mean they taste better? Macros and cals don't see, to make it better.

[mh22]

Why doesnt Gin post here anymore? hes too sick of a kunt to, back symmetry of peace

[Bonkies]

people seriously need to get heavy weight out of their damn head in bodybuilding. So much research is exploding showing you can achieve better overall muscle breakdown and activation using higher reps, better control, better concentration or a variation of these with light weight. There is also a lot of research saying to get rid of the 8-12 mentality and that doing weighted exercises with even up to 30 reps can give you good activation and specific muscle fiber breakdown.


Here was my leg day from hell yesterday:

10x10 barbell squats
9x 12 leg curls with 3 variations of foot position
9x15 leg press with 3 variations of foot position
50/40/30/20/10 leg press calf raises
6x20 accretion leg extensions


Also I see a lot of people talking about speed vs slow reps.
The important thing and where most people go wrong is using the muscle you are trying to use and when people with little experience and muscle memory do speed reps, they often use too much momentum and supporting muscle groups. It is also difficult to train someone to know how to do this right because it is an internal thing. I wouldnt worry about speed reps or lots of high rep exercises until you learn how to activate muscles correctly.
Different muscle fibers are activated by different rep schemes though and when you go to extremes some are dorment but sitting in the middle and not doing any variations will leave you doing half ass muscle activation.



Logically I also don't understand people who do light weight Vs heavy weight days. Why would you train one group of muscle fibers one day, neglecting the other, and then vice versa the next? Why not just mix up the rep scheme and lifts in one day twice a week to activate all of them twice a week getting both heavy and light high rep worksouts in?

when the fuk did this become a thing? srs

first time i'm hearing about this

I thought the only way to get bigger was to get stronger.

[Striation]

I'm not doing high reps, but myo-rep sets probably work pretty much the same. What does everyone think about that? I mean you're only resting 10 seconds so it's almost like a set extension.

[fishnbrah]

Well he's right most of us go more middle of the road compared to a full BB approach

what if i told you that the difference between high and low reps for a natty would be negligible and that consistency, effort, and genetics are all that really matters in "bodybuilding"

[fishnbrah]

Incorrect you are.

quit fukking talking like yoda.

[midcoastking33]

when the fuk did this become a thing? srs

first time i'm hearing about this

I thought the only way to get bigger was to get stronger.

mike o tren just came out with a similar routine. chit is retarded, even for gear

[Dan_Staat]

when the fuk did this become a thing? srs

first time i'm hearing about this

I thought the only way to get bigger was to get stronger.

http://strengtheory.com/the-new-appr...aining-volume/


Tldr:

Low reps for strength
High reps for muscular endurance
Total number of "hard sets" is the driver of hypertrophy

Basically,

Doing as many sets as you can at RPE 8.5 or 9 with good form will give you similar results regardless of rep range.

5 sets of 5, given all 5 sets are RPE 8.5 or 9, will give similar results for hypertrophy as 5 sets of 10 at RPE 8.5 or 9

[Dan_Staat]

what if i told you that the difference between high and low reps for a natty would be negligible and that consistency, effort, and genetics are all that really matters in "bodybuilding"

And this.

Lift 5x5 with intensity for 10 years and if you don't grow, it's either your diet or chit genetics

[scullin]

what if i told you that the difference between high and low reps for a natty would be negligible and that consistency, effort, and genetics are all that really matters in "bodybuilding"

Pretty much sums it all up.

[atgbrahsrs]

http://strengtheory.com/the-new-appr...aining-volume/


Tldr:

Low reps for strength
High reps for muscular endurance
Total number of "hard sets" is the driver of hypertrophy

Basically,

Doing as many sets as you can at RPE 8.5 or 9 with good form will give you similar results regardless of rep range.

5 sets of 5, given all 5 sets are RPE 8.5 or 9, will give similar results for hypertrophy as 5 sets of 10 at RPE 8.5 or 9

the problem with 5x5 at rpe 9 is that there is no way you can do 5 5 5 5 5 every single one of them being rpe 9

but agree pretty much that busting you ballz is all that matters tbh

[Horse86]

Idk about halo top, but siggis 0% greek yogurt has good macros - 120 calories, 16g protein, 14g carbs, no fat

man lands on moon

I meant sugar free apricot preserves. Yeah it doesn't have sugar.

The apricot/pineapple has sugar...my bad.

I have this and the "no sugar added" (or maybe it's low sugar....pretty sure no sugar added though) strawberry. Strawberry is FAR AND AWAY better. The no sugar has the distinct "diet taste"

Went to WF and brought my weekly 3 pints of Halo Top (Vanilla Bean is the GOAT flavor with Birthday Cake coming in 2nd). I also stopped at Giant to pick some Skinny Cow ice cream and ended up buying a pint of Ben and Jerry's half baked Froyo. Lawd have mercy, half baked >> Halo Top. Too bad its triple the calories.

Yep and cosigned. Told ya vanilla bean Halo is GOAT.

[atgbrahsrs]

I'm not doing high reps, but myo-rep sets probably work pretty much the same. What does everyone think about that? I mean you're only resting 10 seconds so it's almost like a set extension.

afaik it is a set extension, it is basically the same like rest-pause

DC training has one of the most legit principles out there srs ( 2x a week freq, pushing the set to the limit, adding weight and/or reps)

[deltpecx]

quit fukking talking like yoda.

lol

[Dan_Staat]

the problem with 5x5 at rpe 9 is that there is no way you can do 5 5 5 5 5 every single one of them being rpe 9

but agree pretty much that busting you ballz is all that matters tbh

How do you mean they can't be RPE 9?

First set RPE 8.5

Keep weight same

Second set RPE 9

Keep weight same

3rd set RPE 9.5

Lower weight 5%

4th set RPE 8.5

Keep weight same

5th set RPE 9





I did this for a few months prior to my meet prep. The RPE scale is a bit annoying to figure out when doing straight sets. You have to definitely keep notes on how weights felt the session before.


My notebook has about 3 months of training using RPE scale and it's very detailed which is how I was able to keep track of what a max effort or near max effort lift was

[atgbrahsrs]

How do you mean they can't be RPE 9?

RPE 9 = one full rep left in the tank

RPE 10 = No reps left, if attempt another rep you will fail it

This the official definitions by the person who created this scale.

Anyway, Berkhan says that the RPT sets ( or at least the first one) should be at RPE 10 always. In the same article he mentioned 5x5 and said that unlike RPT with a 5x5 you start with 7-8RM and doing 5s with it.

And that is because there is no way around this, 8RM doing 5s means that you have about 3 reps left in the tank so about RPE 7. That way doing a 5 5 5 5 5 with only the last set being rpe 10 is possible.

If you start with a 5RM going RPE 10 ( Or RPE 9, they are kind of close) on the first unless you rest a **** ton you can't do the same reps in the next set, let alone in the next 4 sets for a 5x5.

[Bonnappe]

If you start with a 5RM going RPE 10 ( Or RPE 9, they are kind of close) on the first unless you rest a **** ton you can't do the same reps in the next set, let alone in the next 4 sets for a 5x5.

Rest +5 minutes between sets crew

[scullin]

Day 2 back in the gym. Was pretty sore waking up this morning and I was tired (switched to morning gym sessions now) but otherwise not too bad. Didn't help that I was up late last night either.

Not really paying attention to using certain weights just yet, pretty much going by feel for the next couple of weeks. More or less just doing a Mike Mentzer Heavy Duty type of split. Not that I buy into it being 'optimal' or any routine being optimal for that matter. But it'll force me to push myself pretty hard for a few workouts a week for the next couple of weeks which should help me get back to where I was quickly.

Other than that, I'm still living out of a bag. lol I won't see my stuff from the movers for about a week. Luckily the house came with an extra bed I'm using for now and has a pretty nice gas grill that I've been using every day. I don't have any of my kitchen stuff so I've basically been grilling salmon mostly.

[Dan_Staat]

RPE 9 = one full rep left in the tank

RPE 10 = No reps left, if attempt another rep you will fail it

This the official definitions by the person who created this scale.

Anyway, Berkhan says that the RPT sets ( or at least the first one) should be at RPE 10 always. In the same article he mentioned 5x5 and said that unlike RPT with a 5x5 you start with 7-8RM and doing 5s with it.

And that is because there is no way around this, 8RM doing 5s means that you have about 3 reps left in the tank so about RPE 7. That way doing a 5 5 5 5 5 with only the last set being rpe 10 is possible.

If you start with a 5RM going RPE 10 ( Or RPE 9, they are kind of close) on the first unless you rest a **** ton you can't do the same reps in the next set, let alone in the next 4 sets for a 5x5.

If you're doing straight sets for 5x5 i would agree using the 8rm.

If you're trying to do 5 sets of 5 rpe 8.5 or 9, you'd pick a 6rm, do 5 reps putting you at rpe 9, then either have a longer rest period or use a lighter weight to get you to rpe 9.


It's not RPT

[atgbrahsrs]

If you're doing straight sets for 5x5 i would agree using the 8rm.

If you're trying to do 5 sets of 5 rpe 8.5 or 9, you'd pick a 6rm, do 5 reps putting you at rpe 9, then either have a longer rest period or use a lighter weight to get you to rpe 9.


It's not RPT

I just quoted Berkhan's words on RPT and 5x5 because he has a lot more knowledge than me.

Yeah you are not doing RPT but afaik there is no 5x5 where you lower the weight (looking at the 5x5 programs). ( so, same weight 5 5 5 5 5... only way to do it is start with a 7-8RM)

Ultimately, it doesn't matter... you know that overload and pushing yourself is what matters. The reason I am not fond of classic 5x5 is the fact that you link reserach that states hard sets are important... well 5x5 first two sets, leaving 2-3 reps in the tank are not hard sets IMO












btw,


gregogallagher@martinberkhan I inquired about your coaching 2 years before I got accepted. By the time I got accepted I only joined to see exactly what your protocols were and it just reassured me that I was on the right path.

martinberkhan@gregogallagher What differences? That you always miss leg day?

martinberkhan@gregogallagher You paid? Don't be silly, Greg. You didn't spend a dime. Your dad paid for it - like with everything else.



ayyylmaoo

[Dan_Staat]

I just quoted Berkhan's words on RPT and 5x5 because he has a lot more knowledge than me.

Yeah you are not doing RPT but afaik there is no 5x5 where you lower the weight (looking at the 5x5 programs). ( so, same weight 5 5 5 5 5... only way to do it is start with a 7-8RM)

Ultimately, it doesn't matter... you know that overload and pushing yourself is what matters. The reason I am not fond of classic 5x5 is the fact that you link reserach that states hard sets are important... well 5x5 first two sets, leaving 2-3 reps in the tank are not hard sets IMO

What I'm describing isn't to do a straight set 5x5............

I'm saying to do 5 sets of 5 reps with an RPE of 9. Meaning weight goes down or up for each set to achieve an RPE 9.

It's literally no different than doing 3 sets of 10 or 10 sets of 100 to get an RPE 9.

[deltpecx]

Day 2 back in the gym. Was pretty sore waking up this morning and I was tired (switched to morning gym sessions now) but otherwise not too bad. Didn't help that I was up late last night either.

Not really paying attention to using certain weights just yet, pretty much going by feel for the next couple of weeks. More or less just doing a Mike Mentzer Heavy Duty type of split. Not that I buy into it being 'optimal' or any routine being optimal for that matter. But it'll force me to push myself pretty hard for a few workouts a week for the next couple of weeks which should help me get back to where I was quickly.

Other than that, I'm still living out of a bag. lol I won't see my stuff from the movers for about a week. Luckily the house came with an extra bed I'm using for now and has a pretty nice gas grill that I've been using every day. I don't have any of my kitchen stuff so I've basically been grilling salmon mostly.

Welcome back!

How do you like your new surroundings?

[scullin]

Welcome back!

How do you like your new surroundings?

Thank Yoda.

Yes, I found a really nice house and neighborhood next to a huge park with a lake. There's a lot of activities at the park that I plan to do - fishing, kayaking, hiking, trail running, etc. My neighborhood has a couple of stalked ponds too, so I'll be fishing a lot there. My commute has dropped from 1.5 - 2 hours each way to 30 min each way too. So I can't complain about any of that.