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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs

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B

Brolic Gaoler

formerly Alienshogun
nerdy1 said:
If you want to do those exercised, do them on the lifting days, not the rest days. It's going to kill your progress if you are doing this stuff on rest days.

Also, make sure you are doing weighted chins and dips. High reps are nice, but the weighted ones are much better.
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Depends on form. A lot of people strap weight on and form goes right out the window. I still don't do weighted dips or pullups/chins.

Also, you can work on rest days, the key is to not over do it. Rest days don't have to mean do jack shit. You can still do conditioning/muscle stimulation. The idea is to keep it from being on par with a work day.

Something people seem to forget here, that nothing is 100% right for everyone. Some people can get away with doing more, some can't. It's up to the individual to experiment and find their own limitation.
 
B

balddemon

Banned
Alienshogun said:
Take it from someone who can bench a decent amount. Stay on the SS program (don't alter it). Squat/dead is where you make your money. Bench/OHP plateau faster (way faster) than squat/dead, especially squat.

I think my natural plateau for bench is going to be around 400-405, and anything over that is going to take months/years of work (raw), however, my squat is increasing like mad.

This is of course if you're simply going for strength gains. If you're going for more aesthetic/body building goals, well that's different.
Click to expand...

Petrie said:
They are called rest days for a reason. Youre going to hurt your long term progress.
Click to expand...

nerdy1 said:
If you want to do those exercised, do them on the lifting days, not the rest days. It's going to kill your progress if you are doing this stuff on rest days.

Also, make sure you are doing weighted chins and dips. High reps are nice, but the weighted ones are much better.
Click to expand...

ok, i'll do accessory work on lifting days. it makes more sense now i think about it lol.

also shogun, i feel like my natural plateau for bench is gonna be like 185 lol, i've never repped more than that in my life. but then, i'm only 20 so i have time


edit: at the above: i've noticed when i do work on the rest days, the next workout isn't harder. it's when i do bench on monday, then chest flyes on tuesday, and then bench on friday i have issues. and only with bench. if that makes sense. which is why i want to add an extra bench into the routine, and then maybe cut back on accessory work
 
B

Brolic Gaoler

formerly Alienshogun
balddemon said:
ok, i'll do accessory work on lifting days. it makes more sense now i think about it lol.

also shogun, i feel like my natural plateau for bench is gonna be like 185 lol, i've never repped more than that in my life. but then, i'm only 20 so i have time
Click to expand...

What's your body weight? How is your form? Where are you gripping? Do you have an arch? Are you eating a lot? Bench/OHP increases almost require you to become a bottomless pit of food, lol.
 
B

balddemon

Banned
Alienshogun said:
What's your body weight? How is your form? Where are you gripping? Do you have an arch? Are you eating a lot? Bench/OHP increases almost require you to become a bottomless pit of food, lol.
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-165
-not perfect form, but good
-thumb length from where the grip starts
-yes i try to arch
-yeah i eat a lot, but i don't know how many calories
 
B

Brolic Gaoler

formerly Alienshogun
balddemon said:
-165
-not perfect form, but good
-thumb length from where the grip starts
-yes i try to arch
-yeah i eat a lot, but i don't know how many calories
Click to expand...



1. You're already better than most of the population (you can bench over your body weight).

2. What exactly is off with your form? If you're lopsided, you may want to incorporate DB bench as an assistance work.

3. Try moving your grip out a little bit more, this gives you more front delt incorporation, but don't over do it. Closer grip promotes shoulder health.

4.Good.

5. Eat more. ;)

balddemon said:
edit: at the above: i've noticed when i do work on the rest days, the next workout isn't harder. it's when i do bench on monday, then chest flyes on tuesday, and then bench on friday i have issues. and only with bench. if that makes sense. which is why i want to add an extra bench into the routine, and then maybe cut back on accessory work
Click to expand...

I would cut the chest flyes out.

I don't do flyes at all, it's far from a "needed" exercise, just like decline bench. Also the extra pec work the immediate day after bench work is probably hindering recovery IMO.
 
P

Petrie

Banned
balddemon said:
-yeah i eat a lot, but i don't know how many calories
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Figure out how many calories. Most people dont realize how much "a lot" truly is. Yesterday i had a turkey sandwich, a turkey burger, 2 chicken breasts with rice, a protein shake, 3 pieces of tilapia, yogurt, carrot sticks, 6 eggs, and some turkey bacon. This was less than 2500 calories. If i were bulking like you should be, id need to eat almost twice that.
 
M

MjFrancis

Member
Timedog said:
Sweet thanks. Doing the Starting Strength program in the OP, I was doing assisted pullups on a machine and I've barely seen any progress there whereas all my other lifts shot way up. Just felt really weird on a machine. Even when I was in high school and really strong I could only do about 9-10 due to height/leverage and weight. I will definitely try the slow negatives thing and take your recommended routine and try not to overdo it as far as reps and go from there.
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Using the machine removes the need to stabilize with ancillary muscles and generally doesn't help as much as beginner's bar work does. It's like transferring the strength gleaned from a leg press to the squat. You will get some benefit, sure, but not nearly enough to start squatting what you're leg pressing. There's too many different muscles ignored in the leg press compared to the squat. The same concepts apply with machine assisted pull-ups and regular pull-ups.

Timedog said:
Also how does fat percentage affect anything? I mean, obviously it makes me heavier for the time being, which makes the exercise harder, but are you saying that if I could only do 3 pullups at a lower bodyfat recovery would be affected?
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If you could only do 3 pullups at a lower bodyfat at 250lbs you would recover quicker and make gains in reps quicker. As you already know, fat doesn't lift anything.

Also, I would wonder why a guy at 250lbs and say, 10% bodyfat could only do a few pull-ups. :p
 
B

Brolic Gaoler

formerly Alienshogun
MjFrancis said:
If you could only do 3 pullups at a lower bodyfat at 250lbs you would recover quicker and make gains in reps quicker. As you already know, fat doesn't lift anything.

Also, I would wonder why a guy at 250lbs and say, 10% bodyfat could only do a few pull-ups. :p
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Yeah, that would blow my mind since I'm about 20% BF (at 240lbs) and I can do 100 chins/pullups at 10 rep sets. (Even gone up to 15rep sets for Pull/chin/parallel.)

MjFrancis said:
One of the reasons I encourage people to count calories for a limited time. It's just another way of getting a person to really look at what they eat and account for every bit of it. Most people probably can't guesstimate within 30% of what they eat in a day. That stands as one possible reason fat guys stay fat and skinny guys stay skinny.

Also, peanut butter. Every time I sit down to eat peanut butter BAM - 10 heaping tablespoons, 2,000 calories. Just like that.
Click to expand...

lol, peanutbutter is my preworkout. I'm eating it right now before I go attempt a new DL PR.
 
M

MjFrancis

Member
Petrie said:
Figure out how many calories. Most people dont realize how much "a lot" truly is. Yesterday i had a turkey sandwich, a turkey burger, 2 chicken breasts with rice, a protein shake, 3 pieces of tilapia, yogurt, carrot sticks, 6 eggs, and some turkey bacon. This was less than 2500 calories. If i were bulking like you should be, id need to eat almost twice that.
Click to expand...
This is one of the reasons I encourage people to count calories at some point in their life. It's just another way of getting a person to really look at what they eat and account for every bit of it. Most people probably can't guesstimate within 30% of what they eat in a day. That stands as one possible reason fat guys stay fat and skinny guys stay skinny.

Also, peanut butter. Every time I sit down to eat peanut butter BAM - 10 heaping tablespoons, 2,000 calories. Just like that.
 
P

Petrie

Banned
MjFrancis said:
One of the reasons I encourage people to count calories for a limited time. It's just another way of getting a person to really look at what they eat and account for every bit of it. Most people probably can't guesstimate within 30% of what they eat in a day. That stands as one possible reason fat guys stay fat and skinny guys stay skinny.

Also, peanut butter. Every time I sit down to eat peanut butter BAM - 10 heaping tablespoons, 2,000 calories. Just like that.
Click to expand...
Yeah, i can go through an entire jar no problem. PB is delicious.

Absolutely. Im better than most at approximating due to a lifetime of counting carbs, but even then i often am way off when trying to guesstimate.
 
Diatribe1974

Diatribe1974

Member
I think the new 4 day splits I'm on is going to help me out a lot more than the previous setup (6 day work week that was a Upper Body/Lower Body every other day with 1 day off for rest).
 
T

Timedog

good credit (by proxy)
MjFrancis said:
If you could only do 3 pullups at a lower bodyfat at 250lbs you would recover quicker and make gains in reps quicker. As you already know, fat doesn't lift anything.

Also, I would wonder why a guy at 250lbs and say, 10% bodyfat could only do a few pull-ups. :p
Click to expand...

Oh, I think I see what you mean. The work of lifting 250 lbs would be spread across a larger mass of muscle fiber, so there is less work done on per unit of muscle.

If that's what you mean, than would that also mean that bodybuilders, who may have more lean mass than powerlifters but lift less weight, recover faster than powerlifters?
 
C

Cooter

Lacks the power of instantaneous movement
I'm surprised we haven't been banished to Off Topic Community.


Well, I'm managing my strained rotator cuff. Just got home from a shoulder/tri day and it feels decent. Going a little lighter and higher rep. It sucks!
 
C

ClovingWestbrook

Banned
Timedog said:
Problem? Yeah, let's talk about it. Instead of being passive-aggressive assholes.
Click to expand...

You come across like you're proud to be on food stamps so you don't have to worry about paying for food that is out of your price range. Thats why people made the comment. Perhaps you should look in the mirror for once regarding the comments that you make can which come across as being assholish.


Cooter said:
Sure. Why would you feel guilty about spending money you earned on meat but not money that was given to you for doing nothing?
Click to expand...

Exactly. It comes across as though you're one of those individuals who enjoys being on food stamps and instead of buying the essentials buys the non essentials because 'you can'.
 
C

Cooter

Lacks the power of instantaneous movement
Alienshogun said:
lol, in all seriousness though, sorry to hear your shoulder is still bothering you. How's that effecting the muscle ups?

I hope that shit gets right soon.
Click to expand...

Haven't done them in about 4 weeks. Pretty depressing. Still doing a lot of pull up work though.
 
B

Brolic Gaoler

formerly Alienshogun
Timedog said:
Problem? Yeah, let's talk about it. Instead of being passive-aggressive assholes.
Click to expand...

This quote from Dave Tate seems on topic.

"Are you one to ask for a lift off or one that expects a hand out?"

You should probably get off GAF and look for a job.

Cooter said:
Haven't done them in about 4 weeks. Pretty depressing. Still doing a lot of pull up work though.
Click to expand...

That fucking blows, sorry bud.

ClovingSteam said:
You come across like you're proud to be on food stamps so you don't have to worry about paying for food that is out of your price range. Thats why people made the comment. Perhaps you should look in the mirror for once regarding the comments that you make can which come across as being assholish.




Exactly. It comes across as though you're one of those individuals who enjoys being on food stamps and instead of buying the essentials buys the non essentials because 'you can'.
Click to expand...

Bulls-eye.
 
C

Cooter

Lacks the power of instantaneous movement
DrBaalzamon said:
A quick question gentlemen: When you're eating eggs, are you eating the entire egg, egg whites or a combination of both?
Click to expand...

I usually eat it all. I have my cholesterol checked often and eat very little carbs so my body uses fats and proteins for energy. I will use egg whites and whole eggs if I'm making an omelet though.
 
F

FallingEdge

Member
DrBaalzamon said:
A quick question gentlemen: When you're eating eggs, are you eating the entire egg, egg whites or a combination of both?
Click to expand...

Depends on what you are trying to go for. There is nothing wrong with eating the whole egg as it is very good for you. However, if your macros require you to have less fat but want the protein, go for egg whites. Otherwise, eat the egg whole.

It is delicious.

As is my PWO poptart. nom nom nom nom nom.
 
B

Brolic Gaoler

formerly Alienshogun
ClovingSteam said:
Like Cooter, I usually will only use egg whites if I'm having an omelet but if I am needing protein or a snack to start off the day I'll eat the entire egg.
Click to expand...

Cooter would be one to follow if you want to look like a fucking beast (low body fat and huge muscles). Dude should probably compete in body building.
 
C

Cooter

Lacks the power of instantaneous movement
Alienshogun said:
Cooter would be one to follow if you want to look like a fucking beast (low body fat and huge muscles). Dude should probably compete in body building.
Click to expand...

Thanks brother. Nice of you to say. No way in hell would I even consider it. I lift to be strong. That's it. There are people in my gym that out weigh me by 30 pounds and lifting less than me. I would be embarrassed. To each their own I guess.
 
C

ClovingWestbrook

Banned
Alienshogun said:
Cooter would be one to follow if you want to look like a fucking beast (low body fat and huge muscles). Dude should probably compete in body building.
Click to expand...

I was born with pretty high cholesterol so I've always watched just how many egg yokes I'd eat. Though my cholesterol is now normal and I'm in good shape, I still can't help feeling guilty when I eat an egg yoke lol.
 
Y

yacobod

Banned
ClovingSteam said:
Exactly. It comes across as though you're one of those individuals who enjoys being on food stamps and instead of buying the essentials buys the non essentials because 'you can'.
Click to expand...

watch it now, might get the thread locked for reasons unknown with that kind of talk. and banished to the community forum.
 
T

Tater Tot

"My God... it's full of Starch!"
Haven't Done the Barbell Bench Presses normal/incline in a while. I tried them yesterday and today I am not sore at all in my pecs. I do feel it in my shoulders though. Weird thing is that I had great form too. I guess I will stick to Dumbbells
 
B

Brolic Gaoler

formerly Alienshogun
Tater Tot said:
Haven't Done the Barbell Bench Presses normal/incline in a while. I tried them yesterday and today I am not sore at all in my pecs. I do feel it in my shoulders though. Weird thing is that I had great form too. I guess I will stick to Dumbbells
Click to expand...

How far out were your hands? The further out the more work your shoulder is doing. Also, incline bench is mostly front delt anyway. If you want a sore chest move your hands in.

Price Dalton said:
I'd say that meat is definitely one of "the essentials."
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Eh, I would consider meat a luxury item. Protein and other nutrients gained from meat can be gotten from other cheaper sources especially in this "modern" age. Meat definitely isn't "essential" especially if you can't afford it.
 
T

Timedog

good credit (by proxy)
Meat is a non-essential? Nope.

You can buy beer and wine with food stamps? Nope.

I apparently wasn't eating right and was told to change my diet in this thread. I said I couldn't because I couldn't afford it. But if I use foodstamps to buy unprepared meat and cook it in a healthy way, this is apparently an aggregious affront to everything ever, and a gross manipulation of the system, despite the fact that I have very, very, very little spending money and I qualify for foodstamps. In order to qualify for any assistance at all you have to have income of less than 1100 total per month.

But hey, let's all jump on Timedog because we have wholly ideological (rather than thought out, pragmatic) objections to "handouts" despite the fact that without "handouts" society, and in turn you, would. be. completely. fucked.

I'm using foodstamps. I'm buying healthy foods and making good use of them. You're paying for them.

I'm done talking about foodstamps in this thread. If you wanna argue about the validity of foodstamps as a program in this country, PM me with your objections and I'll destroy your shit.

(although I'm expecting a few responses in the thread, knowing there will be no reply, and no PM's)
 
F

FallingEdge

Member
Your attitude about foodstamps and how you came across in your post came off as very condescending. While this may not be your intention, this is how I saw it.
 
J

JB1981

Member
I probably eat eggs 6 days a week. I haven't had a cholestrol blood test in a while so I'm not sure if it's having negative effects on me. I have been eating this way for probably 2 years and I haven't dropped dead yet.
 
D

Dosia

Member
Alienshogun said:
How far out were your hands? The further out the more work your shoulder is doing. Also, incline bench is mostly front delt anyway. If you want a sore chest move your hands in.



Eh, I would consider meat a luxury item. Protein and other nutrients gained from meat can be gotten from other cheaper sources especially in this "modern" age. Meat definitely isn't "essential" especially if you can't afford it.
Click to expand...

I always thought the Wider your grip the more it hits your pecs and the narrower hits your tris.
 
C

ClovingWestbrook

Banned
JB1981 said:
I probably eat eggs 6 days a week. I haven't had a cholestrol blood test in a while so I'm not sure if it's having negative effects on me. I have been eating this way for probably 2 years and I haven't dropped dead yet.
Click to expand...

Depends on what your diet is of course. Just eating eggs 6 days a week wouldn't cause any issue if you're also eating fruits, vegetables, staying away from high fatty foods. But for someone living on McDonalds 6 eggs a week wouldn't help things obviously lol.
 
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