how do you guys feel about rice? instant rice is so easy to make afterschool and i find myself eating about a cup a day.
i used to always use plans/program, for the most part i that is what i used, i would usually develop some type of 4 month plan and then another when it ran outā¦i did that for about 3 years, recently (about a year) i switched to going random to see how it works, and IMO it works very wellā¦I have made the most gains doing it like thisā¦
i have like 2 exercises that are staple in everything i do but what i do after that is on the flyā¦
and imo this type of working out is very good for breaking plateausā¦
since this is very successful for me I do not see why it is āunintelligentā bodybuilding, and I am sure that it would work for many others if they tried itā¦
Jorant, i injured my knee a while ago and well i really cant go higher it gets to heavy and it will push me down to under 8 reps, i do ass to the floor squats to releave stress on my knee so doing a lot of weight is very hard for me, if you are doing ass to the floor squats for 250 for 15 reps that is fucking proā¦
you also dont need to be āhugeā to be strong, i know a dude who weighs 160 who was doing weighted dips 90lbs for 10 reps, that guy wasnt huge, but what he was doing is āhugeā at leas IMOā¦
im outi
Roberth
In those first 3 years didnāt you gain like 50lbs?? That would be the best gains youāve made. And thereās no telling how complete your programs were. I periodize intensity, and thus rep schemesā¦If I didnāt have a program and didnāt log my reps/weight then there would be no way for me to do thisā¦no way I could remember what weight I was using for 12 reps on squats a month ago. What Iām doing right now has led to gains that are, to me, unheard of. My squat is up 30lbs from last monthā¦
See the problem I have with that is that most people do what they want to and not what they need to. Do you honestly think to yourselfā¦*Iāve done 2 quad dominant movements, I really need at least do 1-2 more exercises to fully activate my glutes and hamstrings." And days you are feeling a little more fatigued you might sell yourself short and dip earlyā¦and on days you feel great you will more than likely overdo it.
You are considered āadvancedā by some fitness coaches if you finish making necessary changes to a new program in 2 weeks!! I would never go back to just āwinging itā But thatās just me. Iām good at writing programs now, so why notā¦I can help you if you like. Make it uber advanced and everythingā¦even have it critiqued by others before putting the finishing touches on it.
Not saying itās a dumb way of doing things, or that youāre stupid at allā¦what you are doing is what a vast majority of people do. But youāre better than the majorityā¦youāve seen what they do.
āEverything works, but nothing works foreverā
-louie simmons, westside barbell club.
What did you do to your knee? How long has it been? Did you rehab it well? How is your flexibility? Do you feel pain when you squat??
Almost thereā¦squatted 255 for 4 sets of 8 yesterdayā¦Iām sure I could get it at least 10-12 times freshā¦that is AssToGrassā¦olympic style.
Absolutely right. Neuromuscular efficiency and technique/proper motor patterns are more important than size in terms of raw strength.
See, Iām surprised by that since you have such a great dead lift. I worry about my lower back, which is why I stay away from doing too heavy. But, I donāt know my ass from my headā¦
But squatting, I thought youād be a bad mother!
If you saw me in person and how Iām built, it wouldāt surprise you. My entire back is strong and my hips are big and wideā¦
Donāt misunderstand though. Squats can be a little obscureā¦when someone says they squat a fucking shitload of weight you have to ask a couple questionsā¦
What style squat and how low do you squat.
I squat below parallel, as far as my hip flexibility allows. I also squat completely raw unless going for a new PR or 1RM. I donāt even wear a belt anymore.
Oly style squats are fucking hard. For me at leastā¦when I started squatting really low, it was humblingā¦when I started squatting oly styleā¦my numbers took a nose dive. When I was squatting PL style a LONG time agoā¦I vaguely remember squatting ATG for reps with 275. When squatting with a wider (and for me more comfortable) stance, it allows me to use more of my hip strength.
So, long story shortā¦if I went back to PL style squats then thereās no tellingā¦I might be closer to 400 for a 1RM.
See manā¦some people are just good at certain thingsā¦my bench fucking SUCKS. You got me beat hands down, no contestā¦I donāt even press 300. But I can naturally deadlift a ton of weight no matter what variation. Stiff legged, Good morning, conventional.
Oh and about you being scared of hurting your backā¦thatās pretty common.
But think of āheavyā as a relative term. If you can only do it 3-5 times then itās āheavyā. And lighten the loadā¦you can get stronger progressively while staying within your āsafety zoneā parameters.
You can deadlft 225 for reps right?? Well if you can get that 12 times, then next time try and get 235-245 for 8-10 reps, maybe 12ā¦work your way up while still staying in a relatively comfortable level of intensity. Some coaches say you donāt get the full benefit of deadlifting when lifting at low intensities, so if 225 is light and you donāt want to go heavier, then it kinda defeats the purpose. Try romanians or leg curls of some sort.
ya i actually do think to myself that i have done 2 quad dominant movements and i need to balance with hamstring etcā¦
i mean it is random but to an extent, like for example on leg days one day ill come in and do stiff leg deadlifts for hamstring, the next week for legs day when i do hamstrings ill do reverse leg curls, that is what i mean by random, switching up exercises for that muscle groupā¦does that make sense???
like if im working out delts i think what i have done and what needs to be done, for example, ill be like i need to hit the outside of the delt because the previous exercises i did did not hit it very well, and ill pick an exerciseā¦
anyway, i just got back from trying my max and i maxed 225lbs for deadlift, i think i might be able to do more but i stoped there as it was very heavyā¦this was done with no straps and no belt, i also have the vid of itā¦
im outi
Roberth
psā¦i dont know what i did to my knee, i never had anyone check it outā¦but the pain was sharp, it felt like my knee cap was going to explode or fall off when i would bend my knee and try to squatā¦
what i did is i laid of all squat movements, for 3 monthsā¦i did very light weight for leg extensions and leg presses and rode stationary bike for like 5 min for warm upā¦after that 3 months it was fine, it is still fine but at certain times when i go heavy it starts to hurt a little bit but like not nearly as much when it was actually hurting all the timeā¦
like today my squats after i warmed up for the max and did the max then did another 3 sets of 135lbs deadlifts for 10 reps, i did squats and on my third set i could barely get 10 reps with 65lbsā¦so i dont know, my legs are pretty weak, i guess it didnt matter much on the deadliftsā¦weird stuffā¦
Considering you donāt deadlift THAT often and you are 140lbsā¦that is very respectable!!:tup:
If you keep deadlifting and doing other hip/ham dominant movements it will come up quickly!
Magnus, Iām gonna use that full body workout you wrote up for Shu starting around October. Now, before I start it, should I google periodization or is there a website to read up on it?
kind of funny that you mentioned this, compared to most people iām probably a āstrongā guy but not really big guy. i used to be be happy doing three 45 plates and a 25 plate for weighted dips with good solid form for 6-8 repetitions. but i started getting discouraged because i doubt any girl at the mall thinks, ālook at that guy 20 feet away, heās not muscular but iāll bet heās strong!ā:lol:
i recently stopped doing weighted dips out of an irrational fear that i might snap in half 
i doubt excessive weight pulling on your hips and spine can be good for you
hopefully iāll be able to preserve some strength but my priority now is to get big/cut
/heads back to the gym
The one I wrote is periodized alreadyā¦undulating IIRCā¦itās all there. If someone can find it post it upā¦I might make some changes to itā¦
Realistically how much weight can you gain in a month?
and how much muscle mass can you gain?
Is puting on 2lbs everyweek too much?
also can anyone recommend any homemade Sandwiches, im going to be studying again soon, so I will be at uni most of the time, I never really like buying stuff from subways id rather make it myself so I know what calories im getting.
Which would be around 284-300 calories for now this is for my lunch, its best to use wheat bread right ?
How good are green grapes for ya?
2lbs a week is a lot. If you bulked for 6 months you would put on 50lbs. You would more than likely put on a lot of fatā¦you canāt build muscle that fast, unless you are on alot of drugs. A pound a week is a good solid goal.
If you are bulking then 300 cals a meal isnāt NEAR enough. A good sandwich would be the good olā PBJ with some milk. Lots of caloriesā¦if you are worried about bulking as clean as possibleā¦go with natty PB.
ok thanks, I thought that was too much, just wanted to know what was possible.
my daily calorie intake would be around 3000 I think thats enough, I dont want to gain fat, my other meals have higher calories.
i also recommend turkey sandwichesā¦high protein with low calorie count, this is good if you want to have someone else with your meal because the calories are replaceable since the calorie to protein ratio with turkey is crazyā¦
im outi
Roberth
I doubt you will gain weight on 3000 cals a day unless you are tiny right now, or your metabolism is shit. If you cut calories SUPER hardcore before and ur metabolic processes took a nose dive, then this may put some weight on you at first, but if you are eating this many cals spread out over 5-6 meals then ur metabolism will naturally speed up and you will plateauā¦this is just speculation howeverā¦keep weighing in and if you stop losing weight then start adding calories.
My maintenance cals are over 4000 easilyā¦I have to take in roughly 6000 cals most days to gain and itās still not at an astronomical rate.
http://shoryuken.com/forums/showpost.php?p=3203456&postcount=1807
Thereās the original post, if itās all there then Iām good to go. :tup:
*EDIT: Forgot to ask, I do the first 3 weeks, then take 4th off, and then either do Accumulation or the Undulating? Also, whatās undulating?
I made some changes. I took out the third workout and integrated some of the exercises from it that I liked into the other daysā¦some of the exercises were kinda bleh. Periodization I changed slightly.
I started a slightly different form of periodization which is pretty cool I thinkā¦
Week1: 3x12
Week2: 4x8 (accumulation)
Week3: 3x5 (unload) use the same weight from the previous week I.E. I pressed 4000lbs last week on bench press for 4 sets of 8ā¦this week Iām going to press 4000lbs for 3 sets of 5ā¦
Week4: 5x5 (intensification) *use more weight than the previous weekā¦prolly ur 6-7RM
Repeat.
I like this pretty goodā¦might give it a try when the gains from my current program start to slow down or stop completely.
my left pec sort of getting bigger then my right pec. is there some execrise that only work on my right pec?
Magnus, widegrip lat pulldowns, hands should be positioned at each end of the lat bar or just a little bit wider than shoulder length?
DB flies and press made mine a little more even; DB flies more than DB press were more effective for me.
[media=youtube]Q4āPS9-Hw8"[/media]
Heās ripped and only weighs 198 lbs! This guy has insane leg/thigh strength!