A good rule of thumb is gain wieght 3-4x slower that you can loose it. So if you can only loose 1.5lbs a week without feeling like death, you shouldnt be gaining more than about 1/2 a pound a week.
10-18-2015, 12:59 PM #121
10-18-2015, 01:05 PM #122
I'm not saying I want day and night changes, rather I was just wondering why it turned out like that when I thought I was eating "properly" according to my goals. Everyone says when your bulking just eat a lot. Honestly I've heard so many different things and someone right now is telling me its normal on a bulk and I'm gonna cut in a few months.
10-18-2015, 01:10 PM #123
10-18-2015, 01:12 PM #124
10-18-2015, 01:15 PM #125
Eh just take a food log, shave 500 cals off of that, do a cycle, see if you maintain weight. If you maintain weight shave another 500 cals off and cut for 2 cycles. That would be 7-8 cycles and a good allpro stopping point, and you should look good after you shaved off those 10lbs, and as a n00b you might even put on a few more lbs of muscle during the cut.
10-18-2015, 01:28 PM #126
10-18-2015, 05:44 PM #127
10-18-2015, 06:49 PM #128
10-19-2015, 04:43 AM #129
10-19-2015, 08:54 AM #130
I have some questions about this routine.
I am going to start play basketball on tuesdays and wednesdays.
My routine is tue/thur/saturday.
My friend told me that there is some strength training at basketball practice because you need strong arms to shoot the ball.
Im just wondering if i should switch to monday/wed/friday and have basketball at the same day as medium workout, and heavy on monday and basketball's strength on tuesday.
Is it ok to workout at the gym and then go to basketball a few hours later? Even though it's pushups/sit-ups and strength etc? And is basketball considered good cardio? Because i love playing, and im thinking of playing it as a secondary hobby, besides boddybuilding.
I am on my last week on the 2nd cycle, going to have 12 rep tests tomorrow. If im bout to change to monday next week for heavy, do i skip saturdays light for the 2 day off before heavy? I don't like skipping the workouts... Thanks .
10-19-2015, 09:45 AM #131
I would not alter anything unless you start to notice performance/nagging injury 2 weeks after the change.
If you really feel the need, look into 2 a day nutrition guidelines for lifters who work out more than once a day. Readers digest version is to just get in "most of" your daily carbs in before or within an hour of your first workout, so you can replenish your glycogen stores over the 4-8 hours before the next workout.
10-19-2015, 09:50 AM #132
Test day... not good.
I have some theories as to why this is, but here's the situation.
Bench press 120 - pass. I always do this first, because I do everything else at the squat rack. This was my easiest (!).
Squats - 135 - BARELY pass. I paused during the second set, just for a second or two, I didn't put it down or anything, I felt out of breath. I did finish them.
Bent over row - 85 - BARELY pass. Different issue - this is always my weakest (relative) lift. I felt slightly ill after this.
OHP - 75: FAIL. 12, 10. I always have some trouble with this, and I knew my form was not stellar on the 10th rep, so I didn't want to cheat my way to the last two reps (or worse, drop the bar on my skull).
SLDL : 110 - Pass - this finished the nausea though. After this I had to run and throw up.
Curls - 65 - Pass. Probably the second easiest exercise.
Calfs - whatever. Pass, but doesn't matter.
1. The nausea reared its ugly head. This is related at least in part to #2.
2. I am congested as hell today, I felt like I couldn't catch my breath, that doesn't help at all.
3. My cardio is holding me back I think. Not me doing it, but the fact that my cardio apparently sucks. These 11 and 12 rep days I feel like my heart wants to give up before my actual muscles. Especially evident on the squat. I was more tired than my legs were. I don't know how much of that is related to the fact that I am just sick today.
4. My weight went from 184 this cycle to 174. I am in a cut, so I expect low strength gains - frankly, at 2 lbs a week, I know I should be happy I passed anything, and technically got stronger on every lift, even if I didn't pass the test week on OHP.
So, a few questions for... well. Probably nightanole since he's the Allpro guy now.
1. Should I either do cardio more days, or perhaps work on getting my heartrate actually into the cardio level (150ish) during it? I know I was having trouble breathing today, but i really think it's holding me back - the nausea is likely to expel acid, because I feel like I'm having respiratory acidosis from not expelling enough carbon dioxide on the high rep, high weight days.
2. Should I do 2 heavies this week, and see if I can pass OHP if I am not so congested on Thursday? I am actually leaning towards no, because I did pass most things.
3. Is my rate of cut okay assuming I continue to at least pass the 10 rep days and most things on test days?
10-19-2015, 10:07 AM #133
1) I would stop all cardio, and switch to conditioning work. This includes; burbees for time, prowler pushes, hill climbs. Not wind sprints etc, you want something you can sustain for more than 5min but less than 10min. Your other option is to drop squats entirely and do a cycle of 20 rep breathing squats. You would take your medium day weight, and rep it out till you get a slow rep, breath heavy with the bar on your back for 10-15 sec, squeeze out a few more reps, repeat till you get 20 reps. it might take you 3-4min to do this, but you would only be doing 1 set a workout.
2) 1-1.5% of bw per week till 18%, then id start cutting down to .75-.5% else your performance will suck. You are at your limit right now based on test day.
10-19-2015, 10:15 AM #134
By the way, do i really need to do the 2 a day nutrition? basketball is at the most only 2 hours after my workout, so im just running home to grab a banana, some slices of bread with tuna on and some milk.
And when i get home from basketball i have dinner before i go to bed.
I might feel tired playing bball on tuesday after my heavy workouts, but i don't think i will in the early stages of the cycle, since then it's mostly easy. I don't care about being tired, i just don't want my muscles to break down more than building, you know?
10-19-2015, 10:15 AM #135
And certainly, I didn't plan on cutting any deeper!
10-19-2015, 10:34 AM #136
10-19-2015, 11:26 AM #137
As I look to redetermine my starting weights for the next cycle, I couldn't help but wonder is there a ratio of what the weights should be from one exercise to another, or compared to bodyweight?
Reading things such as squats should be 1.5x weight of bench, and maxing out the beginner routine at 1x bodyweight bench and 1.5x bodyweight for squats. What about the other exercises?
10-19-2015, 12:15 PM #138
10-19-2015, 12:29 PM #139
I ran this routine before but had to stop, starting again soon. I have a question about overhead press because I struggled with it before:
Is there some kind of correlation between the weight of my bench press and overhead press? When I was on this routine, I was benching 32.5kg on heavy days but only able to overhead press the bar. Do you think that's an issue of form or just a lift I struggle with? It was the only lift I was really struggling with, along with curls (I could only curl 20kg).
I was on a 1000 calorie deficit at the time, which I felt really hindered my strength and energy, so I will be running this again without such a drastic deficit so I don't impede my progress.
10-19-2015, 01:05 PM #140
Edit: I'm lifting heavier but it seems like you are curling what you're OHPing... I just failed 75 lb (34kg) OHP and passed 65 lb (about 30 kg) curls... so I'll be right there with you in that camp, too, proportions wise. In other words, don't worry too much. I'm a bit imbalanced and we seem to have similar proportions.
10-19-2015, 01:49 PM #141
As for being well rounded:
Squat should be the highest
OHP should be 60% or higher of your bench
Row should be around your bench (+-20%)
SLDL should be less than your squat, if its higher double check your form
Calf raise anything goes since its cosmetic, The golden ratio for body building is having the neck/forearm/calf the same diameter
Curls anything goes, but it would be nice if you can get in a couple of chinups
10-19-2015, 02:41 PM #142
Starting cycle 3 today. I've unintentionally gained about 8 lbs over the first two cycles, despite eating at about 1800k per day with 2-3 hours of cardio per week, which should lose me a half pound a week. I have tracked my cals for a year in mfp, so this change is somewhat befuddling. Eating 125-160g of protein per day, fat and carbs fall where they fall. Currently at 167lbs. If this oddness continues, I'll have a thyroid panel done.
Squat: 185. Passed ok last cycle, had to take a 10-15 second break (with bar on shoulders) every 4-6 reps. Is that normal? I get light headed on high rep squat sets, must not be breathing well / holding my breath.
Bench: 170. I barely passed last cycle and expect this cycle to be difficult as I'll be at that BW x 10 threshold, might need to switch to 3 set, lower rep soon.
BO Row: 125. Passed last cycle, but it was not easy. Really lagging here, if Row is supposed to equal bench...
OH Press: 75. Failed last cycle, I have some shoulder issues, REALLY lagging here, should be at 110 based on my bench. I have always sucked on these. OHP Loser.
SLD: 160. Passed no problem on these, but still just taking the 10% bump because I'm concerned about form.
Curl: 80. Going from 70 to 80, I am expecting a tough cycle here.
Doing this program with my wife, we've enjoyed working together, and it has been rewarding to see her get interested in free weights. It's been good for both us.
10-19-2015, 02:51 PM #143
10-19-2015, 03:09 PM #144
Yeah, I Googled it while waiting for a reply and it seems like a lot of people struggle with OHP to begin with. I'm not too bothered about where I start, as I know everyone starts at a different stage. My squat was 35kg, my SLDL was 45kg and my calf raises were 52.5kg. Perhaps being overweight for so long has made my lower half stronger .
I was only running the routine for a few cycles, so I know I wasn't anywhere near where I wanted to be. I just couldn't increase the weight I was using for curls or OHP, at all. I wouldn't want to diet down on a deficit of 1000 calories again, it felt horrible. I think I'll take the slow route this time, there's no hurry.
I was more focused on getting my form correct as well, rather than trying to push an insane amount of weight and hurting myself.
Do you think it would be better to use DBs instead of a BB for OHP and curls? I was struggling to hit the required reps, even before the final week with a 20kg bar.
10-19-2015, 03:17 PM #145
10-19-2015, 03:52 PM #146
I just started Week 3 of my first cycle today and idk what to think. Nutrition is on track, atm im eating around 3100 calories a day (40% protein, 40% carbs, 20% fat), 6 meals a day etc.... however im still having trouble on some lifts. Idk if its because I didnt get enough sleep last night or I partied too hard on friday and saturday night or im not resting long enough between sets or what
-On my bench press I'm able to complete the first 3 sets but im normally only able to knock out 4 reps on set 4 before failure.
- On my bent over rows its the same, though today i failed halfway through my third set and it made me rage i was so fukin upset
- Standing military press is alright though i struggled a bit today with 2 sets of 60lbsx10
- Im using 2 25lb plates on the seated calf raise machine. Idk if this is enough weight.Starting Weight: 148lbs
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10-19-2015, 04:05 PM #147
And it does feel pretty crummy some days, I admit, and some days I don't even feel hungry on the deficit. I make sure to get in a few more calories on workout days, since otherwise I'd be even below 1000 fewer a day, and then I'd really be messed up.
I'd recommend you take this week to figure out your 10 rep maxes, currently. It's likely a bit below where you stopped last time, but for some exercises that were already a bit low, it might not be. It's probably higher than where you started last time, at the same time, so figuring out your 10 rep maxes this week is probably a good bet. Then start it up next Monday (or whatever day you want to start cycles on!).
And yeah, I hear ya about the lower body thing, I've been overweight a while so I'm surprised my upper body seems to be stronger (proportionally) than my lower. I hope that fixes itself.
10-19-2015, 04:11 PM #148
2. Same thing - make sure you're warming up with only 25% and 50%. So if your row is 90 lbs, let's say, and you're on 10 rep day, you could do 1 set of the bar at 5 reps, 1 set of the bar at 10 reps, then your 2 sets of 90.
3. OHP is tough, not gonna lie. But if you're doing 4 work sets of bench press, your muscles might just be tired.
4. If it was too light, no problem, you'll just keep progressing until it ends up being enough. It's an extra exercise anyhow.
5. Partying (if that means alcohol) and not getting sleep will definitely impact muscle gains. Drinking sometimes won't do much, but if you drink enough that it messes with your calories, or worse, enough that it impacts your sleep cycle, it will.
10-19-2015, 04:17 PM #149
10-19-2015, 04:36 PM #150
I was doing the mandatory warm ups, but I wasn't doing any warm ups for OHP and curls. I had no trouble doing the three exercises that have mandatory warm ups with the bar though, and honestly it just made it a lot easier than having to use DBs and then go back to the BB and then back to the DBs.
I'm writing up a word document at the moment with all the nutrition info and this routine. I pretty much know everything I learnt before and more. Now I gotta buy stuff for the gym, get a membership and then I'll test out my 10 rep maxes again. I just wanted to get my knowledge back up to scratch before I even bother going.