-
[QUOTE=ClevageGobbler;1489578591]bruh what's your opinion on the svend press?
[yutube]UKb1Uq7AaVE[/youtube]
It takes so much ****ing energy so I'd definitely only be using it at the very end of a chest session for a burn out, but I've wandered what are the benefits since it's essentially a balls to the wall isometric finishing move to a chest specific workout?[/QUOTE]
Why dont i embed that for you chief?
[youtube]UKb1Uq7AaVE[/youtube]
I wouldnt hinge any chest workout around it but i can see how it could add a bit to your chest day though but only if you put 100% into it. Otherwise it isnt chit
-
Good Idea to do Romanian deads after squatting heavy?
-
Hey OP I work 2 weeks on 1 week off currently. If I only workout during that 1 week off do you think I can make decent progress?
-
[QUOTE=Kanvus;1489702891]Good Idea to do Romanian deads after squatting heavy?[/QUOTE]
Its really up to you, but since it mainly targets the hams (but not an ISO), i'd say after the major compounds is best
[QUOTE=axiom15;1489713711]Hey OP I work 2 weeks on 1 week off currently. If I only workout during that 1 week off do you think I can make decent progress?[/QUOTE]
Shoot man...that is tough. I'm gonna say no. I mean, you may make some progress, but i doubt it will be what you are expecting. 2 weeks off isnt detrimental, but its just too much to make any significant strides
-
[QUOTE=tank2003;1489814871]Its really up to you, but since it mainly targets the hams (but not an ISO), i'd say after the major compounds is best
Shoot man...that is tough. I'm gonna say no. I mean, you may make some progress, but i doubt it will be what you are expecting. 2 weeks off isnt detrimental, but its just too much to make any significant strides[/QUOTE]
Yeah I figured fella, what a shame. I haven't even worked out in about 6 months I miss this ****. I'm still eating kinda decent and haven't lost too much size, but I'm hoping I can at least get like a "baseline" physically working out that 1 week. When the time comes and I'm able I can increase frequency.
Suppose I do this, I'd be working out every day. Would it be smart to have intensity and volume high?
-
[QUOTE=axiom15;1489817621]Yeah I figured fella, what a shame. I haven't even worked out in about 6 months I miss this ****. I'm still eating kinda decent and haven't lost too much size, but I'm hoping I can at least get like a "baseline" physically working out that 1 week. When the time comes and I'm able I can increase frequency.
Suppose I do this, I'd be working out every day. Would it be smart to have intensity and volume high?[/QUOTE]
when you say everyday, do you mean all 7 of your off days? Its hard for me to see that training with high volume and intensity for 7 days, then off for 14 is going to do much at all. If you are able to fit in a little bit of training here and there for the 2 on weeks, that may help some. And i mean like, body weight and static stuff. Push ups, crunches, planks, air squats, wall sits...that kind of stuff
-
[QUOTE=tank2003;1489818011]when you say everyday, do you mean all 7 of your off days? Its hard for me to see that training with high volume and intensity for 7 days, then off for 14 is going to do much at all. If you are able to fit in a little bit of training here and there for the 2 on weeks, that may help some. And i mean like, body weight and static stuff. Push ups, crunches, planks, air squats, wall sits...that kind of stuff[/QUOTE]
Ideally I'd go 7 days, but TBH it's more like 5-6 days. I do plan on doing minimal stuff during my 2 weeks away just pressed for time. I planned on getting some bands, neck trainer, grip trainer, shoulder horn, etc. I'd probably take a dumbbell for rows, goblet squats, presses n what not as well.
-
[QUOTE=axiom15;1489820501]Ideally I'd go 7 days, but TBH it's more like 5-6 days. I do plan on doing minimal stuff during my 2 weeks away just pressed for time. I planned on getting some bands, neck trainer, grip trainer, shoulder horn, etc. I'd probably take a dumbbell for rows, goblet squats, presses n what not as well.[/QUOTE]
Well, since everyone can benefit from strength training, i say do it. As time goes by, i imagine you'll be really looking for more ways to fit more training time in between gym weeks
-
[QUOTE=tank2003;1489820691]Well, since everyone can benefit from strength training, i say do it. As time goes by, i imagine you'll be really looking for more ways to fit more training time in between gym weeks[/QUOTE]
Sweet, so basically I just shouldn't expect "normal" results and gains will be slow if any. I'll just have to make do with what I can do for now. Thanks man
-
[QUOTE=axiom15;1489825631]Sweet, so basically I just shouldn't expect "normal" results and gains will be slow if any. I'll just have to make do with what I can do for now. Thanks man[/QUOTE]
No problem at all brother! I'm always glad to help. Keep asking questions as they come up and do some research on resistance training without weights. There are tons and tons of ways to do this. If your one week and 2 week of structures are radically differnet, then its possible to shock your neuromuscular system into results. It wont be anything to put you in Mr O or World's Strongest man, but it could help your 1 week on more efficient
-
- can fascia release noticeably affect biomechanics?
- are there benefits of fascia flossing around the diaphragm?
- should there be a control/resistance element added to mobility work?
-
Diggin this thread brah....
Curious if you can provide some tips to help my barbell bench....have plateau'd hard
On my heavy bench days when i dip below 5rm especially, my front delts seem to take all the abuse. I dont really feel it during the set but man the next day my delts will be sore as fukk and my chest feels untouched almost.
I do DB presses every chest or push day, and these do thrash my pecs (which is why i always include em), but my gym only goes to 100lb db's....and I'm at the point now where I'm hitting the 12-15 rep range with these.
And honestly, i almost dread the thought of trying position db's much heavier to get ready for a set...like ive burnt 3 or 4 reps just getting 125's up to my knees, and then trying to keep em stabilized while i fall back to the bench.
I just cant seem to keep my delts from taking over the eccentric push....and my bench I feel is poverty for this reason
Ive progressed from 275x2 a year ago to a sloppy as fukk 315x1 a few days ago...tried a 2nd rep but spotter pretty much had to perform a 300x1 row to finish
I can OHP 205 from a clavicle rest for 3-5 but have never really tried a true 1rm...does this ratio seem ok OHP/Bench?
I guess questions are:
1 - Would adjusting grip width on barbell affect pec vs delt incorporation?
2 - Should i get out of the usual 8-12 rep range and start hitting the 15-20 for a stretch of weeks instead?
3 - What lifts other than heavy bench can I focus on to help me get that 4th plate on the bar?
4 - Should I just stop crying and fist myself?
Thanks brah
-
[QUOTE=thedarrenestes;1490148591]Diggin this thread brah....
Curious if you can provide some tips to help my barbell bench....have plateau'd hard
On my heavy bench days when i dip below 5rm especially, my front delts seem to take all the abuse. I dont really feel it during the set but man the next day my delts will be sore as fukk and my chest feels untouched almost.
I do DB presses every chest or push day, and these do thrash my pecs (which is why i always include em), but my gym only goes to 100lb db's....and I'm at the point now where I'm hitting the 12-15 rep range with these.
And honestly, i almost dread the thought of trying position db's much heavier to get ready for a set...like ive burnt 3 or 4 reps just getting 125's up to my knees, and then trying to keep em stabilized while i fall back to the bench.
I just cant seem to keep my delts from taking over the eccentric push....and my bench I feel is poverty for this reason
Ive progressed from 275x2 a year ago to a sloppy as fukk 315x1 a few days ago...tried a 2nd rep but spotter pretty much had to perform a 300x1 row to finish
I can OHP 205 from a clavicle rest for 3-5 but have never really tried a true 1rm...does this ratio seem ok OHP/Bench?
I guess questions are:
1 - Would adjusting grip width on barbell affect pec vs delt incorporation?
2 - Should i get out of the usual 8-12 rep range and start hitting the 15-20 for a stretch of weeks instead?
3 - What lifts other than heavy bench can I focus on to help me get that 4th plate on the bar?
4 - Should I just stop crying and fist myself?
Thanks brah[/QUOTE]
Good question Brah. what i hate about plateaus is that busting through them tend to be subjective. Personally, i like to drop the weight and increase the volume. Here are some EXCELLENT videos from jeff cavalier. he IS the man when it comes to issues like these
[youtube]T3NHYjGhAkk[/youtube]
[youtube]DLTVK59g_jY[/youtube]
[youtube]qhMBm8r1nWY[/youtube]
[youtube]aG7n4XLM-Ek[/youtube]
He has quite a few more that deal solely with the chest so you can check those out as well
-
[QUOTE=iTitan;1490142361]- can fascia release noticeably affect biomechanics?
- are there benefits of fascia flossing around the diaphragm?
- should there be a control/resistance element added to mobility work?[/QUOTE]
I'm not familiar with the terminology you are using
-
[QUOTE=tank2003;1490176901]Good question Brah. what i hate about plateaus is that busting through them tend to be subjective. Personally, i like to drop the weight and increase the volume. Here are some EXCELLENT videos from jeff cavalier. he IS the man when it comes to issues like these
He has quite a few more that deal solely with the chest so you can check those out as well[/QUOTE]
Will watch em all....good chit mane. The hero the misc needs
-
[QUOTE=thedarrenestes;1490180941]Will watch em all....good chit mane. The hero the misc needs[/QUOTE]
[img]http://i.imgur.com/e5fVXpJ.gif[/img]
-
Tank my arms look super skinny compared to the rest of my body especially when I'm wearing dress shirts. How do you get them bigger and fast?
-
[QUOTE=iloveus;1490262591]Tank my arms look super skinny compared to the rest of my body especially when I'm wearing dress shirts. How do you get them bigger and fast?[/QUOTE]
Work your brachioradialis muscles: Hammer curls (where your palms are facing your body). Strict form and recreate the motion in differnet angles
-
1) During a cut is it better to lift heavy/low volume/intensity? Or lift for high volume/high intensity? Or doesnt matter?
2) I'm 5'7, 163, 13% bf, how much protein should i be getting to maintain what muscle i have?
Thx dude apreciate it
-
Hey tank, is it possible to make great strength gains while only working out 2x a week? I'm currently doing an Upper/lower split that goes as:
Upper
Bench 3x5
Seated dumbbell OHP 3x6
Lat Pulldowns 3x8 (Underhand grip,Hands facing my face)
Bent Over Rows 3x8
Curls 3x10
Triceps3x10
Reverse Flies 3x12
Lower
Squats 3x5
Romanian Deads 3x8
Dumbell Lunges 3x10
Sliding Leg curls 3x10
Abs-3x20
Obliques-3x10 (each side)
Calf raises 3x12
Is this routine efficient enough? Also I don't know if it's worth to mention but as an athlete, I do play my sport 3x a week, I only have time to workout 2x a week.
-
[QUOTE=tank2003;1490177661]I'm not familiar with the terminology you are using[/QUOTE]
his first question is asking if myofascial release (foam rolling) could effect the mechanics of ones lifts
second questions idfk
third is pretty straightforward
-
[QUOTE=Broksi96;1490345231]1) During a cut is it better to lift heavy/low volume/intensity? Or lift for high volume/high intensity? Or doesnt matter?
2) I'm 5'7, 163, 13% bf, how much protein should i be getting to maintain what muscle i have?
Thx dude apreciate it[/QUOTE]
1. On a cut, you want your heart rate up as long as possible. This will help you burn more kcals than you take in, and you'll shed fat. Low reps/high weight will get that HR up, but High reps/Low weight will get it up much faster and longer. 85% of the time on a cut, endurance type exercises (really its just performing whatever for longer than yo normally would) are king. You can mix it up and go low reps/high weight every now and then just to shake things up though. IMO, HIIT is the absolute best way to melt that fat away
[QUOTE=Kanvus;1490381931]Hey tank, is it possible to make great strength gains while only working out 2x a week? I'm currently doing an Upper/lower split that goes as:
Upper
Bench 3x5
Seated dumbbell OHP 3x6
Lat Pulldowns 3x8 (Underhand grip,Hands facing my face)
Bent Over Rows 3x8
Curls 3x10
Triceps3x10
Reverse Flies 3x12
Lower
Squats 3x5
Romanian Deads 3x8
Dumbell Lunges 3x10
Sliding Leg curls 3x10
Abs-3x20
Obliques-3x10 (each side)
Calf raises 3x12
Is this routine efficient enough? Also I don't know if it's worth to mention but as an athlete, I do play my sport 3x a week, I only have time to workout 2x a week.[/QUOTE]
Hmmm...2 times a week would make it hard to get some significant gains, but it is possible. I would do high reps though. I just cant see how low reps would have any benefit in the long run
[QUOTE=dwill094;1490415031]his first question is asking if myofascial release (foam rolling) could effect the mechanics of ones lifts
second questions idfk
third is pretty straightforward[/QUOTE]
I would imagine foam rolling does have an effect on the motions of a lift, but i cant say that they would be extreme. If anything, it would help endurance, recruitment, blood flow etc
-
1. What is the deal with 'reverse dieting' and how is that more beneficial than going straight into a surplus? (obviously adjusting to your TDEE after the cut)
2. I've seen a lot of replies saying that it's better to "spread out" the meals for your metabolism/during a cut etc- - but a post from Brad Schoenfeld said this: "One of the main purported benefits of eating small, frequent meals is that increases the thermic effect of food, thereby enhancing weight loss. As shown in this slide from my upcoming presentation in Vienna, there actually is a slight thermic advantage to eating a larger meal when calories and macronutrients are equated. Now the overall difference is a measly 16 calories, which would have virtually no effect on fat loss. So take home is that the TEF shouldn't be considered when deciding on how many meals to consume from a fat loss standpoint."
Does this mean spreading out the meals is beneficial or not (considering that 16kcal difference isn't worth planning for)
[img]https://gyazo.com/10736b2dd1c6efe4212d81e67e681b29.png[/img]
-
[QUOTE=Supearman;1490648331]1. What is the deal with 'reverse dieting' and how is that more beneficial than going straight into a surplus? (obviously adjusting to your TDEE after the cut)
2. I've seen a lot of replies saying that it's better to "spread out" the meals for your metabolism/during a cut etc- - but a post from Brad Schoenfeld said this: "One of the main purported benefits of eating small, frequent meals is that increases the thermic effect of food, thereby enhancing weight loss. As shown in this slide from my upcoming presentation in Vienna, there actually is a slight thermic advantage to eating a larger meal when calories and macronutrients are equated. Now the overall difference is a measly 16 calories, which would have virtually no effect on fat loss. So take home is that the TEF shouldn't be considered when deciding on how many meals to consume from a fat loss standpoint."
Does this mean spreading out the meals is beneficial or not (considering that 16kcal difference isn't worth planning for)
[img]https://gyazo.com/10736b2dd1c6efe4212d81e67e681b29.png[/img][/QUOTE]
1. Never heard of reverse dieting
2. The idea behind spreading meals out is so you eating at regular intervals, like lunch at noon everyday, keeps food in your system constantly so your metabolism doesnt fluctuate up and down. I cant speak for that diagram you posted, but tere is always going to be someone saying that there is an advantage to this or that. In reality, how the hell are you going to know when you are burning the most kcals from timing your meals and whatnot?
-
Hey man! I read through a few pages of this thread and just wanted to thank you for taking the time to help us out!! I do have a few questions for you.
My main priority is to increase the size of my calves since they're only 14,5 inches (37cm). They have increased from 32cm when i started. What would be the best routine for increasing your calves?
I mainly want to build muscle but ofc gaining strength is fun aswell. Right now i run a routine where i do upper/lower/upper/lower/upper. I start off each workout with 2-3 compound exercises and then move on to 4-6 lighter exercises. I perform compounds 3x5-8 and isolations or lighter exercises 3x8-15. I only focus on pump and controlled form during lighter ones and progressive overload on the compounds.
My compound exercises are the following:
Squats
Deads
Barbell row
Ohp
Bench press
Weighted pullups
Close grip bench
Barbell curl
Would you change anything in my current routine? Ofc hard to tell when i didnt write full routine but only the basics of it.
Thanks again bro!
-
[QUOTE=Geotric2;1490988311]Hey man! I read through a few pages of this thread and just wanted to thank you for taking the time to help us out!! I do have a few questions for you.
My main priority is to increase the size of my calves since they're only 14,5 inches (37cm). They have increased from 32cm when i started. What would be the best routine for increasing your calves?
Thanks again bro![/QUOTE]
[QUOTE=tank2003;1478676481]
5) Muscle Fiber types - Fast vs Slow Twitch
I hear a lot of people complain about having more slow twitch muscles in relation to fast twitch. Muscle biopsies have concluded that we are all (unless you have a VERY rare condition that proves otherwise) born with a 50% Slow twitch/50% Fast twitch arrangement, and of the Fast twitch fibers, 50% of them are type 2a which are intermediate twitching fibers (this means they can adapt to take on the function of slow or fast twitch fibers.
**1) Type 1 - Slow Oxidative -> Marathon runner -> Most prevalent in the legs; sustains motion for long periods of time
**2) Type 2a - Intermediate Fibers - Fast Oxidative Glycolytic -> found in Sprinters; sustains motion for short periods of time
**3) Type 2b - Fast Twitch - Fast Glycolytic - >Found in Weightlifters; can only sustain motion for VERY short periods of time 6) Stimulants
[/QUOTE]
the issue here is because we use our calves to walk SO much, that they constantly get exposed to the slow oxidative processes. You can still get them to head int he other direction, but it generally takes a TON of hard work to do so. My reccomendation is to do HIGH volume. high enough that you may need to give them their own day (but of course, slowly build up. You dont want to go hulk smash one day one and barely be able to walk yourself out of the gym). I got results out of mine by doing a FULL ROM and high reps. Whe i say full ROM this is what i mean:
-Seated Calve raises: You not only need to press up as far as you can (plantar extension), but you also need to lower the wieght as far as you can (plantar flexion). I can put my heels onto the ground, but as i recall, it was a bit painful, probably because it was nearing the limit of how far that joint could go. I also, did a FULL pause in between phases. And lastly, i made sure my ankles were tracking straight. What i mean is that we naturally evert and invert our feet when walking/running. Right after your toe off, you will evert your foot slightly (where the ankle rolls outward a bit) and then in between your mid stance and toe off, you will invert your foot (ankle rolls back toward your midline). What i do is forcefully stop my ankle from everting. It is a bit weird and i'm not sure why exactly i started this, but i started it one cycle and got great results.
[quote=Geotric2]I mainly want to build muscle but ofc gaining strength is fun aswell. Right now i run a routine where i do upper/lower/upper/lower/upper. I start off each workout with 2-3 compound exercises and then move on to 4-6 lighter exercises. I perform compounds 3x5-8 and isolations or lighter exercises 3x8-15. I only focus on pump and controlled form during lighter ones and progressive overload on the compounds.
My compound exercises are the following:
Squats
Deads
Barbell row
Ohp
Bench press
Weighted pullups
Close grip bench
Barbell curl
Would you change anything in my current routine? Ofc hard to tell when i didnt write full routine but only the basics of it.[/quote]
My recommendation is :
-mix your compounds up with either cables or DBs. You incorporate more planes of motions this way. Ex: DB BP - Both arms are some what free to move in any directions completely independent from each other, and you will have to add a little extra umpf to stop the weight from going in the wrong directions, and this will involve your synergistic and antagonistic muscles more.
-Dont just do the exact smae exercise day in and day out. You need to shock your neuromuscular system by throwing whatever you can at it. The key here is to stress the CNS enough to where its only recourse is to build that LBM in preparation for the next bout of stress. I like to do this by basically pulling chit out of a hat. What i mean is, i will replace BP with cable flies, do high reps, pyramid reps, drop sets ect. If your body doesnt know what is coming, then it will prepare itself for all physical stresses, and what is what you want. But dont stress it enough to where you are over training. You may need to take a week off here and there to REALLY recover at first, but eventually, you will get to know your body and how it reacts
On your pull ups, are you using a full ROM? You should be pulling your chin ABOVE the bar, and lowering (not letting yourself fall) down to where your elbows are almost locked out. What i've noticed over the years is that guys who do not bend at the knees to allow a more full ROM are not nearly as strong. I'm tall as fuk so i have to bend at the knees to keep from hitting my feet on the floor.
As far as your compounds, they look good to me. There is no ONE secret workout to gains. Its different strokes for different folks. But dont train with your head up your ass thinking your way is the only right way. Listen to the old timers like me (lol).
-
Thanks for your reply man! Full routine looks like this.
Upper 1:
OHP 3x5-8
Barbell row 3x5-8
CG bench 3x5-8
Pullups 3x8-12
Incline db press 3x8-12
Hammer curls 3x8-12
Face pulls 3x10-15
Lower 1:
Squats 3x5-8
Hyperextensions 3x8-12
Lunges 3x8-12
Seated leg curl 3x8-12
Standing calf raises 5x5
Seated calf raises 4x10
Abs
Upper 2:
Bench press 3x5-8
Barbell row 3x5-8
Barbell curl 3x5-8
Seated db press 3x8-12
Pullups 3x8-12
Tricep pushdowns 3x8-12
Face pulls 3x10-15
Lower 2:
Deadlift 2x3-5 (1 top set)
Squats 3x8-12
Seated leg curl 3x8-12
Lunges 3x8-12
Standing calf raises 5X5
Seated calf raises 4x10
Abs
Upper lagging:
Ohp 3x8-12
Cg bench 3x8-12
Pullups 3x8-12
Barbell curls 3x8-12
Seated cable rows 3x8-12
Lateral raises 3x10-15
Notice this last day is just some extra volume for lagging bodyparts,i will not go heavy or aim for any maxes here.
-
[QUOTE=Geotric2;1491091771]Thanks for your reply man! Full routine looks like this.
Upper 1:
OHP 3x5-8
Barbell row 3x5-8
CG bench 3x5-8
Pullups 3x8-12
Incline db press 3x8-12
Hammer curls 3x8-12
Face pulls 3x10-15
Lower 1:
Squats 3x5-8
Hyperextensions 3x8-12
Lunges 3x8-12
Seated leg curl 3x8-12
Standing calf raises 5x5
Seated calf raises 4x10
Abs
Upper 2:
Bench press 3x5-8
Barbell row 3x5-8
Barbell curl 3x5-8
Seated db press 3x8-12
Pullups 3x8-12
Tricep pushdowns 3x8-12
Face pulls 3x10-15
Lower 2:
Deadlift 2x3-5 (1 top set)
Squats 3x8-12
Seated leg curl 3x8-12
Lunges 3x8-12
Standing calf raises 5X5
Seated calf raises 4x10
Abs
Upper lagging:
Ohp 3x8-12
Cg bench 3x8-12
Pullups 3x8-12
Barbell curls 3x8-12
Seated cable rows 3x8-12
Lateral raises 3x10-15
Notice this last day is just some extra volume for lagging bodyparts,i will not go heavy or aim for any maxes here.[/QUOTE]
Looks pretty good. there really is no way to tell if a routine is structured right other than knowing the goals, weaknesses and strengths, any medical issues etc. What works for you may not work for me. Just remember to add some flexibility in your set up
-
Tank what is the best type of split to have? Bro-split? PPL? Upper-Lower? Whatever I feel like doing?
-
[QUOTE=iloveus;1491425001]Tank what is the best type of split to have? Bro-split? PPL? Upper-Lower? Whatever I feel like doing?[/QUOTE]
Splits are as different as finger prints bro. you DEFINITELY need to know ahead of time what you are doing and have a rough structure going. Taking a nonchalant approach is for the noobs. Its alot of trial and error really. But sticking with it and honing your highlights will pay off in the end. It takes focus, intensity, approach critiquing, failure and frustration to end up with a solid split.
Me personally, when i failed to hit x amount of reps or hit this specific weight, What i did was:
1. "Punish" myself by adding an extra exercise or two as well as REALLY focusing on intensity for the rest of my lifts. I'd say it really kept me progressing because i never had a failure and left it. I clawed harder and harder until i stomped that chit in the ground
2. Do the same scheduled workout the next week. I knew enough about myself to know that if i didnt get this or that this week, that i wouldnt get it next. So i stayed at last week's numbers (as penance i guess) until i could hulk smash my fail
Its ok to copy and borrow stuff, as long as it is your own
