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  1. #31
    Gettin' back into it. GarageLifting's Avatar
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    Ever since i've been lifting ive been doing splits, doing like 4-6 different exercises for most of my muscle groups. If i went to doing fully body routines i'd have to lower the intensity and amount of exercises for each body part. So even then would i still be making better gains than a split?
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  2. #32
    Starting Strength! rasse226's Avatar
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    Originally Posted by GarageLifting View Post
    Ever since i've been lifting ive been doing splits, doing like 4-6 different exercises for most of my muscle groups. If i went to doing fully body routines i'd have to lower the intensity and amount of exercises for each body part. So even then would i still be making better gains than a split?
    Alot better!
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  3. #33
    Registered User judowrestler1's Avatar
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    Originally Posted by GarageLifting View Post
    Ever since i've been lifting ive been doing splits, doing like 4-6 different exercises for most of my muscle groups. If i went to doing fully body routines i'd have to lower the intensity and amount of exercises for each body part. So even then would i still be making better gains than a split?
    How are you defining intensity?
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  4. #34
    Gettin' back into it. GarageLifting's Avatar
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    Originally Posted by judowrestler1 View Post
    How are you defining intensity?
    Basically the amount of exercises/sets i perform to fatigue each body part.

    I'm just assuming that's what people mean by intensity though, but if i'm wrong correct me.
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  5. #35
    Registered User judowrestler1's Avatar
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    Originally Posted by GarageLifting View Post
    Basically the amount of exercises/sets i perform to fatigue each body part.

    I'm just assuming that's what people mean by intensity though, but if i'm wrong correct me.
    Intensity is defined as % of your 1rm.
    1%-70% is low intensity
    70%-85% is medium
    85%+ is generally considered high.

    I don't care how many reps you do at 60% it's still low intensity.
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  6. #36
    Registered User slajjer's Avatar
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    used to pump up muscles, doesnt work, oh how i wish i didnt do that.. agree completely to op tho
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  7. #37
    Gettin' back into it. GarageLifting's Avatar
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    Originally Posted by judowrestler1 View Post
    Intensity is defined as % of your 1rm.
    1%-70% is low intensity
    70%-85% is medium
    85%+ is generally considered high.

    I don't care how many reps you do at 60% it's still low intensity.
    Oh ok. But even on my split i generally perform medium-high intensity for my compound lifts. Most of the time i aim for my rep range to be anywhere from 2-8 reps, with my last set of each exercise usually 5-10 lbs under my 1rm. So if with my split i'm hitting each body part 2x times a week with more exercises it would be even better to hit it 3x a week but with less exercises with a full body routine?
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  8. #38
    Registered User spartanftw's Avatar
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    THx man for the tips dam nice squat.
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  9. #39
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    Originally Posted by OverTrapped View Post
    found it! (avi)
    It's 30 pounds lighter than my avi picture.
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  10. #40
    Registered User Kentisc's Avatar
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    Great read man, thanks!
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  11. #41
    U squat m8? Homanator's Avatar
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    I agree with everything except the 315 squat 350 deadlift thing. I was sinking 315 for 1rm a while back and my deadlift was only at about 350. But I had just started deadlifting and hadn't learned the technique properly yet. But yeah the idiots that think they can get off strength programs because of this should still check their form and continue lifting until their deadlift is 4 plates.

    Btw i still remember your squat video, good **** bro. Progress was really impressive.
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  12. #42
    Registered User judowrestler1's Avatar
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    Originally Posted by GarageLifting View Post
    Oh ok. But even on my split i generally perform medium-high intensity for my compound lifts. Most of the time i aim for my rep range to be anywhere from 2-8 reps, with my last set of each exercise usually 5-10 lbs under my 1rm. So if with my split i'm hitting each body part 2x times a week with more exercises it would be even better to hit it 3x a week but with less exercises with a full body routine?
    What are your current maxes?

    Originally Posted by spartanftw View Post
    THx man for the tips dam nice squat.
    Thanks, squatting and eating is all I've done over the break.

    Originally Posted by Homanator View Post
    I agree with everything except the 315 squat 350 deadlift thing. I was sinking 315 for 1rm a while back and my deadlift was only at about 350. But I had just started deadlifting and hadn't learned the technique properly yet. But yeah the idiots that think they can get off strength programs because of this should still check their form and continue lifting until their deadlift is 4 plates.
    Btw i still remember your squat video, good **** bro. Progress was really impressive.
    Obviously there are exceptions to every rule. I'd say in 90% of the cases though the problem is the person squats high. I'm a naturally good deadlifter though, it's normally ~100 over my squat so...

    Thanks, about the squat. I got a lot of flak for my form but, I really wanted to hit that. I spent at least two hours a day for the next couple though just doing singles at 275 or 315, checking my form on video, and trying to correct the flaws.
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  13. #43
    Registered User Amplifiedxx's Avatar
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    Love the post, do you have a journal?
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  14. #44
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    Originally Posted by Amplifiedxx View Post
    Love the post, do you have a journal?
    http://www.sherdog.net/forums/f49/pa...1/index26.html
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  15. #45
    beastin' kaoslegend's Avatar
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    made some good points OP. my legs were the biggest and strongest when i was squating 3x a week with more weight low rep.
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  16. #46
    Registered User judowrestler1's Avatar
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    Originally Posted by kaoslegend View Post
    made some good points OP. my legs were the biggest and strongest when i was squating 3x a week with more weight low rep.
    Thanks, I got the idea of squatting 2x a day from researching John Broz's training philosophy after I did Smolov. Luckily I've taken to it pretty well.
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  17. #47
    beastin' kaoslegend's Avatar
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    Originally Posted by judowrestler1 View Post
    Thanks, I got the idea of squatting 2x a day from researching John Broz's training philosophy after I did Smolov. Luckily I've taken to it pretty well.
    i cant remeber where i saw it, but i read an article or a blog or something about your body just adapting to the movement the more you do it. eventually your muscles are able to just do squats for example 4 5 6 of aparently even 7 times a week
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  18. #48
    Broad as phuck Icons93's Avatar
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    Overtraining is a real thing , But some solid advice for the peepz that don't realise strength is the way to go .
    Ka0s :In my experience, doing heavy barbell squats, bench presses, deadlifts, military presses, rows, etc. builds no significant muscle mass.
    What you need to really get big is a solid routine which focuses on light weights and cable movements to really force blood into those muscles and get that deep burn & powerful contraction
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  19. #49
    Registered User judowrestler1's Avatar
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    Originally Posted by kaoslegend View Post
    i cant remeber where i saw it, but i read an article or a blog or something about your body just adapting to the movement the more you do it. eventually your muscles are able to just do squats for example 4 5 6 of aparently even 7 times a week
    Yeah, maybe it was greasing the groove by Pavel Tsatsouline
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    Originally Posted by Icons93 View Post
    Overtraining is a real thing , But some solid advice for the peepz that don't realise strength is the way to go .
    Whether you want to call it over training or under recovery the point is you need to eat, stretch, and sleep to maximize your gains. Most of the advice seems like common sense that either
    1)People don't want to hear or
    2)The fitness industry has deluded them into thinking things have to be more complicated than they really are.
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  21. #51
    Registered User iksD's Avatar
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    Mirin your home gym
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  22. #52
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    Originally Posted by iksD View Post
    Mirin your home gym
    Haha yeah, although the squat rack curlers piss me off. I can't go outside without some bro out in my barn curling. It's really getting ridiculous.
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  23. #53
    U squat m8? Homanator's Avatar
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    Originally Posted by judowrestler1 View Post
    What are your current maxes?


    Thanks, squatting and eating is all I've done over the break.


    Obviously there are exceptions to every rule. I'd say in 90% of the cases though the problem is the person squats high. I'm a naturally good deadlifter though, it's normally ~100 over my squat so...

    Thanks, about the squat. I got a lot of flak for my form but, I really wanted to hit that. I spent at least two hours a day for the next couple though just doing singles at 275 or 315, checking my form on video, and trying to correct the flaws.
    It was a max attempt, and you were basically atg every time. As long as your elbows dont touch your body and you sink it idgaf. In a competition you would have got whites with that form.
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  24. #54
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    Originally Posted by CM1221 View Post
    if you ask ANY bodybuilder who has gone far in competitions they will tell you they dont lift solely for strength, you make a few good points in your post ill admit but if you take two identical lifters with ~5 years experience, same diet but one lifts solely for mass anf the other trains solely for strength i think its pretty obv who will have better size gains
    The point he was making was that to actually get good "size", one has to actually have some strength. Someone who is 6 foot 130 pounds isn't going to have a big chest until he starts lifting heavy.
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    Registered User Jeffbelittle's Avatar
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    Originally Posted by Armoxus View Post
    The point he was making was that to actually get good "size", one has to actually have some strength. Someone who is 6 foot 130 pounds isn't going to have a big chest until he starts lifting heavy.
    Yes.

    Absolutely.





    The above picture is of me when I trained for THREE MONTHS, 4 days a week, on a body split. I gained 5 pounds after all that.















    The below picture is training for 6 of my 12 weeks so far into SS. I've gained 15 pounds in that same 3 month period doing 3 days a week traditional SS.

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    Originally Posted by Jeffbelittle View Post
    Yes.

    Absolutely.





    The above picture is of me when I trained for THREE MONTHS, 4 days a week, on a body split. I gained 5 pounds after all that.














    The below picture is training for 6 of my 12 weeks so far into SS. I've gained 15 pounds in that same 3 month period doing 3 days a week traditional SS.


    Honestly, the only difference I see is that you're inside with shades on? Which I don't see why you have them on inside, and not outside, go figure. And that you changed the filter to sephia or whatever the fck you call it.
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    2) Not understood well enough by science.
    3) Your argument should be intensity > frequency > volume. Without progressive overload, you're just treading water / running marathons. It's just that you can't increase intensity any more (linear progression means pushing intensity as fast as possible) so you manipulate the 2 remaining variables
    4) There is a physical limit to how fast you can recover. If you go way over this, then you can no longer say that you just didn't eat/sleep enough.

    And the problem with Rippetoe advocated linear progression is injuries. Frequent very high intensity will eventually give you tears and is rough on your joints. He even says so in his books. Recovering from injury will set you back much further than any frequency vs volume argument.

    The advantage of the program is it teaches good form and focusing on compounds. I'd cut the linear progression rate in half at least - you're going to be lifting for years anyway.
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    Originally Posted by alex_dude1o1 View Post
    Honestly, the only difference I see is that you're inside with shades on? Which I don't see why you have them on inside, and not outside, go figure. And that you changed the filter to sephia or whatever the fck you call it.
    The difference is I gained 5 pounds after 3 months of 4 day a week training on splits

    I gained 15 pounds after 6 weeks of SS.

    My bench press before SS: 1RM = 105

    My bench press now while on SS: 5RM = 140.

    And honestly my pecs have got quite wider, back wider, and my wheels grew a bit too.
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    Well the problem with SS that it neglects the shoulders. And tbh, those are just benchmarks, you don't necessarily have to hit them before you start going for strength.
    I'm fairly close to those numbers ..
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    thats good form gtslmfao's Avatar
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    good read. makes me glad I switched to a higher freq, for my first 6-7 months I was all about everything once a week...

    Wish i'd done 2-3x a week since the start
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