Glutamine supplementation is uneccessary and wasteful. Read back somewhere in this thread and its debated. To recap ZERO scientific studies show it has beneficial effects on healthy weight trainers.
Just workout with me, I need a training partner. You basically have a free personal trainer in a private facilityā¦well not TOO privateā¦donāt go gettin any ideasā¦cock fagā¦
Perry Iām in this weekend from friday to tuesday. If you wanna get in 3 or so workouts let me know. Iām a week into a nearly contest type cut though so donāt expect miracles. Iām trying to take this next 10 weeks and really shoot for ripped. Tuna/Chicken and shakes here I come.
How often to switch rep schemes? On a per body part set, is it too often to switch it every time I cycle back to the body part?
On a full body set, is it too often to switch it per week?
I am trying to eat about every 2-3 hours nowadays. I think thatās great for my metabolism.
- Is that a good frequency?
- How MUCH should I be consuming? Seeing as how Iāll probably never measure food out into grams, how full should I feel?
i just cant help myself when that testosterone gets flowingā¦
Oh man!! Sorry for spamming.
MagnusMadness:
Is there a reason for the order of the sets of day 1, day 2, day 3?
aka, why not do military press as a starter?
yes, there is a reasonā¦Everyday starts with either a quad or hip dominant leg movementā¦and from there we start with either a push or pull on a horizontal or vertical planeā¦each day we will train the different types of movements in a different order (still in an organized fashion) to provide somewhat a different kind of stimulus or to train all the movements in a non fatigued stateā¦exampleā¦one day we start with bench pressā¦then later we will do military presses, well when we get to military presses the shoulders may be somewhat worked/fatigued as well as the triceps and chestā¦another day we do military pressing earlier in the workout so as to get to it freshā¦and we will bench slightly fatigued. Still with me??
You can periodize almost in a crazy frequent manner or just weekly, or monthlyā¦however, weekly is popularā¦
If you are on a body part split then by all means change rep schemes every time you hit itā¦Just plan ahead as to how you are going to do itā¦and pick only 3 or so rep schemes to cycle through. Maybe every 3 cycles or so, change up the form of periodization or change exercises.
With full body routines you can do several thingsā¦you can change it weekly, or every day if you want toā¦which is pretty fun sometimesā¦Exampleā¦Full body routines 3x a week. Day1: 3x10, Day2: 5x5, Day3: 2x15
Yes, eating every 2-3 hours is awesomeā¦not only will your metabolism be very healthy, but your body will remain in an anabolic (growth) state non-stopā¦just be sure to be eating from the time you wake to when you go to bed.
Your second question should always be answered in caloriesā¦and that can only be answered by yourself. The calories you are trying to take in on a daily basis should be divivded up evenly among the 5-6 meals a day you are consuming. If Iām shooting for 5000 cals a day, then each meal needs to be 1000 cals, feel me?? Breakfast is going to be rough if Iām eating eggs and oatmealā¦cuz Iām going to have to down a cup of oatmeal (thatās alot) and like 6+ eggs, maybe some bread, and 2 glasses of milkā¦I will be shitting in 2 hours easyā¦but for one of my lunches I might down a couple peanut butter and jelly sandwiches, put peanut butter on both sides of the bread and drink a huge glass of milk and thatās almost a thousand calories and I got room to spareā¦got it??
I know I should eat something with casein protein in it before I go to bed, but how different would it be if I just have my whey protein shake instead?
Also, whatāre good sources of casein protein? All I know is cottage cheese.
Magnus: What about abs, forearms and calves in the routine you gave me? I was doing ab work out with medicine balls before thatā¦
Edit:
also, you know how we change rep schemes week to weekā¦ do we use the same weight? :S I mean for the second week itās 5x5ā¦ If I use a heavier weight, iāll surely hit faillure on the last setsā¦ I think.
The 3x15 rep scheme feels like lactic acid burn right?
Hmā¦all this time Iāve assumed that if you go from 3x8 to 3x15, youāre changing the weight level. That IS what it is right?
Also, counting calories. I am not too eager to start counting everything I eat, but is there a site that has nutritional information for most stuff? I imagine eating clean encompasses all the foods WITHOUT a nutritional label on them. (Carrots and chicken donāt come with nutrtional information, unlike canned peas or something.)
Abs and forearms are accessoriesā¦your core and your forearms will get quite a bit of work from all the compound lifts and lifting heavy weights. If you want to do some more work with themā¦just do whatever you want when you have timeā¦but finish the workout I outlined first and foremostā¦
And Yes the weight changes, thatās mostly the whole pointā¦you arenāt necessarily taking the sets to failureā¦maybe leave a couple reps in the tankā¦meaning on the 5x5 week do 5 reps with your 7 rep maxā¦feel me?? If you hit failure on a set no problemā¦you may even want to take a set to failure every so often, just not all the timeā¦
it was 2 sets of 15, not 3ā¦you see how 3x10 and 2x15 is the same total number of reps?? We are changing weights and rep scheme without actually increasing volumeā¦and yes it may and probably will burn a little bit and yes itās lactic acid. Nothing to worry about or be excited about.
About counting caloriesā¦you donāt REALLY have to do itā¦unless you are really serious about gaining or losing weight and you normally have trouble doing either. Basically, just know that if your trying to cut to eat leanā¦foods that are low in caloriesā¦without necessarily knowing exactly how many and adding them up on a daily basisā¦you can have a good idea of if you are eating right in relation to whatever your goals may be.
Yes there is a websiteā¦but I donāt know the addressā¦maybe try googling itā¦Iām sure thereās more than one.
Hope I was able to help you guys.
I wanna do my biceps and triceps today. But Im trying to find something that I like.
So far my routine that I like is close hands bench presses, ez curls, pull ups and dips. I need two more exercises that will work out the biceps and triceps. Does anybody know of any that is some what fun.
pull ups are primarily for backā¦
you can do these for biceptsā¦
21s
concentration curls
preacher curls
alternating dumbell curls
i find all of these funā¦
for triceptsā¦
rope pull downs
v-bar pull downs
double tricept kickbacks
waited bench dips
skull crushers
again i find those pretty funā¦
im outi
Roberth
HOLY SHIT THATāS A LOT OF FOOD!
I tend to eat a bit less but much more often nowadays. MAN thatās a lot of food. SIX eggs AND bread?? My meals tend to be rice-heavyā¦but even thenā¦
DAMN! I guess thatās the reason Iām not getting bigger. āSkinny guys need to work on their diet.ā
SHU, I have a friend that looks like a shorter version of Romie. One day I asked him about forearms, then he goes āWell, you could do some of these and some of these.ā
Then I go, āOkay, so how often you do these things?ā
āWhat those? I never do those, man. I donāt work forearms period.ā
iāve never felt anything in pullups in my back areaā¦only in the arms.
Pull ups work the latsā¦if you use a supinated grip, then you carry more of the load on the biceps. Try a pronated gripā¦
Alsoā¦even when my backs PUMPED, I have to move my arms a certain way or twist to actually feel teh swollen lats.
MagnusMadness, what does your diet look like on a normal day?
Also, on a full body day, are you supposed to feel anything the next day?
Heh, Iām not the ābestā exampleā¦when Iām bulking, I do exactly what I said, focusing purely on getting in a ton of calories every 3 hoursā¦centering meals around high amounts of carbs and proteinā¦
When i was cutting howeverā¦breakfast was always 6 egg whites and one whole egg with a half a cup of oatmealā¦at the time of my cut I could get really good grilled chicken too (at the restaraunt I worked at)ā¦so a lunch might consist of two 6 ounce chicken breasts and some brown rice, maybe a cup or soā¦I would eat sandwiches from time to time with sliced chicken breast or turkey on whole grain wheatā¦Iām really active too, and I added cardio to my routine regularly and drank nothing but water. No alcoholā¦period. Lost 15 pounds before I knew it.
When I do full body routines or upper/lower splitsā¦I begin to get less and less sore. But remember, DOMS (delayed onset muscle soreness) is NOT, I repeat, NOT indicative of a good workout. Donāt train for a pump, or a feel, or a burnā¦train for resultsā¦record gym data (weights/reps) and see how you progressā¦if you arenāt seeing results in any aspect of your program, then something isnāt working and you need to try something different.
If you want to get sore then do higher rep sets with a super slow eccentric phaseā¦that will more than likely make you soreā¦but that doesnāt mean you really did anything.
I donāt really believe in clean bulking either, certainly not if your using super supplements. Not advocating eating Krispy Creme but calorie counting within reason while bulking is counter productive in my opinion. Plus I feel that 5 pounds of fat (1-3 weeks of a solid diet to lose) is not worth suspension of enjoying life for. Eat when your in off season or bulking, cause if your REALLY dieting then it sucks.
Magnus give me a call when ya see this dude wanna kick around some ideas for regimen while cutting and maybe catch a workout.