The Fitness Thread

[Reach]

Honestly, people keep saying if you have a calorie deficit in your diet you wont gain muscle, but I've seen personal gains in myself and in others while doing it. So you can gain muscle, it's just not going to be like if you are at a calorie surplus.

You're not talking about simply strength gains, are you? Because of course you can gain strength during a cut, but LBM? Unlikely, and not supported by research. How were you tracking your LBM during your cut and how do you know you were gaining?

I haven't read any research that shows it to be possible. Creation of LBM is only favored by the body in a state of caloric surplus where energy needs have already been met. I did read a study once where people completely green to any kind of exercise at all were put on slightly sub maintenance diets for their first month at the gym and saw small LBM gains, but that doesn't really apply to you.

Also were you on a continuous deficit? If you cycle cheat days with caloric surplus you can potentially gain a small amount of muscle during a cut for obvious reasons (this is essentially what lean gains attempts to do)

[ssbmchamp]

Originally Posted by Senip

Ya'll are being ridiculous as **** though about the whole I CANT GIVE ADVICE HURR LOOK AT MY RESULTS bullshit. SSBM, regardless of whether that is in fact you, a split like yours would do absolutely nothing for 95% of the people. My guess is you're just lying, because it absolutely baffles me that you claim the "results" you have...unless you're juicin, then yeah, I could see it. If you're juicin and you're only benching 350 though, wow, lol.

For the record, yes, that is in fact me, and no I do not "juice" or take any supplements other than whey protein. What continues to baffle my mind is how you and practically everyone else thinks I'm lying. Just a couple things I'd like to put out there...

1) My roommate in college, with a similar body type as me was just like me and never worked out before. He was the one who I consistently did this workout with and there were several weeks where he went up quicker than me. A couple other friends also tried it and started to go up at a good rate, they just weren't as motivated so they didn't see similar progress gains, but they did increase about 10 pounds in a month for bench.

2) I think the fact that my workout sounds so absurd/unbelievable that people automatically think i'm lying....yet there's one thing wrong with that.....you or others haven't in fact tried it so how can you say it doesn't work??? I'm not saying you'll go up as quick as me or my roommate but I would guarantee majority of people starting out would increase their bench easily 10-15 pounds a month until they begin to plateau.

[kmay]

oh i thought i'd let everyone know. my knee wasn't too much of an issue last night, but the gym floor was incredibly slippery and i am extremely rusty. holy ****. at least my setting is still on point. thats all i need to be able to do really

[Senip]

Originally Posted by Reach

You're not talking about simply strength gains, are you? Because of course you can gain strength during a cut, but LBM? Unlikely, and not supported by research. How were you tracking your LBM during your cut and how do you know you were gaining?

I haven't read any research that shows it to be possible. Creation of LBM is only favored by the body in a state of caloric surplus where energy needs have already been met. I did read a study once where people completely green to any kind of exercise at all were put on slightly sub maintenance diets for their first month at the gym and saw small LBM gains, but that doesn't really apply to you.

Also were you on a continuous deficit? If you cycle cheat days with caloric surplus you can potentially gain a small amount of muscle during a cut for obvious reasons (this is essentially what lean gains attempts to do)

I was doing a CKD diet with a cheat meal thrown in every couple of weeks. That might have something to do with it, but I did the calipers and electronic whatever (gripping the handles and having the electric current course through to judge) and they both said I gained about 8-12 pounds of muscle while losing 80~ish.

Originally Posted by ssbmchamp

For the record, yes, that is in fact me, and no I do not "juice" or take any supplements other than whey protein. What continues to baffle my mind is how you and practically everyone else thinks I'm lying. Just a couple things I'd like to put out there...

1) My roommate in college, with a similar body type as me was just like me and never worked out before. He was the one who I consistently did this workout with and there were several weeks where he went up quicker than me. A couple other friends also tried it and started to go up at a good rate, they just weren't as motivated so they didn't see similar progress gains, but they did increase about 10 pounds in a month for bench.

2) I think the fact that my workout sounds so absurd/unbelievable that people automatically think i'm lying....yet there's one thing wrong with that.....you or others haven't in fact tried it so how can you say it doesn't work??? I'm not saying you'll go up as quick as me or my roommate but I would guarantee majority of people starting out would increase their bench easily 10-15 pounds a month until they begin to plateau.

I dunno, if you started with 225x5, thats 260. a 100 pound increase over 2 years of doing nothing but bench and curls doesnt sound all that fantabulous. Especially since most of us aren't nearly as worried about our bench (other than the benefits it has towards every other part of the body, once you nail it down) as you are.

[kmay]

my god. the testosterone in this thread is insane.

good for the 5 people on FFR that work out and look amazing. i'm jealous, but come on. clearly whatever ssbm is doing is working, maybe he has an extremely fast metabolism. who knows. but if i could look like him following what he does i would be all over it.

same with reach and scwolf and senip.

you all look incredible and i know you don't all do the same thing. everyone has a different body, different build, genetics. so you can't tell someone they are doing something wrong with their workout unless its form.

[Senip]

Originally Posted by kmay

my god. the testosterone in this thread is insane.

good for the 5 people on FFR that work out and look amazing. i'm jealous, but come on. clearly whatever ssbm is doing is working, maybe he has an extremely fast metabolism. who knows. but if i could look like him following what he does i would be all over it.

same with reach and scwolf and senip.

you all look incredible and i know you don't all do the same thing. everyone has a different body, different build, genetics. so you can't tell someone they are doing something wrong with their workout unless its form.

Aww...

Also: if you guys arent on the fish oil craze, you should hop onto it nao. Not just for building muscle/losing fat, but for this little gem: "There was a study published four years ago that showed that if the US government issued three grams of fish oil per day to American citizens, then the amount of cancer and heart disease would go down by 50% within one year. "

http://www.t-nation.com/free_online_...th_december_06

There's a lot of info in there regarding other stuff, Charles Poliquin is a freaking genius of fitness.

[Reincarnate]

http://www.nydailynews.com/news/worl...icle-1.1157797

Eeerrrr...

[Senip]

Originally Posted by Reincarnate

http://www.nydailynews.com/news/worl...icle-1.1157797

Eeerrrr...

That would be synthol. I cant believe they're allowing that in the book...

[kmay]

fish oil eh?

glucosamine is also a good one. even if you dont have joint pain now. for you guys lifting like 300 pounds. it will catch up to you. just something to think about. i dont want you guys feeling like shit while you look good. just wouldnt be worth it

[jductape]

haha, there's really no resemblance to popeye. I mean popeye's forearms got huge, and this guy has rather normal sized forearms.

But with this creatine, how long before one starts seeing its effect?

[Senip]

Originally Posted by jductape

haha, there's really no resemblance to popeye. I mean popeye's forearms got huge, and this guy has rather normal sized forearms.

But with this creatine, how long before one starts seeing its effect?

I noticed it within a few days, simply the continued endurance is worth it. If you arent seeing visible results, it's probably because we see ourselves all the time, so we don't see new changes until something radical happens (i.e. shaving chest hair/etc and going "oh, shit!")

[Reincarnate]

Originally Posted by Reach

Dumbbell press
Tricep extensions
Shoulder press
Bent over dumbbell rows
Bicep curls
Lunges

Do that like 3 times a week. Aim to increase the weight on your lifts over time, i.e. constantly be pushing yourself to the limit. Try 3 sets of each of those exercises, and aim for 8-12 reps. If you can't do 8 clean reps, lower the weight. If you can do 12 reps, increase the weight by 5 lb. Rest about 2 minutes between sets.

When you say 3 sets of something, how does this work when it comes to the bent-over dumbbell rows, curls, and lunges, which require some form of alternation between limbs (esp. the rows which require a rather static setup not allowing for easy alternation)? Does this then become 3 sets per limb or 3 sets of alternation?

For instance,
3 sets dumbbell press, 8-12 reps
3 sets tricep extensions, 8-12 reps
3 sets shoulder press, 8-12 reps

3 sets bent-over dumbbell rows, left arm, 8-12 reps
3 sets bent-over dumbbell rows, right arm, 8-12 reps

3 sets bicep curls, left arm, 8-12 reps
3 sets bicep curls, right arm, 8-12 reps
---->Or is this 3 sets bicep curls, alternate left+right, 8-12 reps *per arm*

3 sets lunges, left leg, 8-12 reps
3 sets lunges, right leg, 8-12 reps
---->Or is this 3 sets lunges, alternate left+right, 8-12 reps *per leg*

Sorry if that question made no sense.

At ~35 seconds a set (estimating), with 27 sets and 2 minutes rest in between sets, that's 27*(35 + 2*60) = 4185 seconds = about a 70-minute workout, plus 20 minute cardio brings the whole thing to a 1.5-hr workout session.

[Senip]

I would alternate your arms and legs. I would do both DB rows single arm and double, but rep those out as many times as you can, as heavy as you can. kroc rows are good for you. Also, do deadlifts and some form of squats, regardless of what kind. If you have to do goblet squats, do some damn goblet squats. Squats and deads will burn more calories and recruit more muscle than anything else.

Take shorter rests, dude! The less rest (I shoot for 30-1 minute) between sets, the more your muscles will grow. 2 minutes+ is for power lifters, and you arent a power lifter.

Yes, it's hard, but just push through it.


Was reading http://www.bodybuildingdungeon.com/f...-training.html today, and ran across this image: http://www.darkwoods.com/bodybuilder...e/dillet29.jpg

I always thought that was a joke on 4chan, not an actual person...

[kmay]

senip you reply so fast all the time. when do you workout?

[Senip]

Late at night, after my already fun times job. I'm supposed to be doing homework.

[kmay]

lol i'm sitting in calc right now. fraaaawk

[ssbmchamp]

Originally Posted by Senip

I dunno, if you started with 225x5, thats 260. a 100 pound increase over 2 years of doing nothing but bench and curls doesnt sound all that fantabulous. Especially since most of us aren't nearly as worried about our bench (other than the benefits it has towards every other part of the body, once you nail it down) as you are.

Correction* I did 225 4 times for the first time ever. Anyways maybe to you or others it may not be impressive. That's fine. For me I think it's impressive, not so much the 100 pound gain, but the fact that it put me pretty close to being able to bench double my body weight, which is my dream goal. I'm 185. If I was like a 250+ pound man then a 100 pound increase wouldn't even be worthy of mentioning.

[Reach]

Take shorter rests, dude! The less rest (I shoot for 30-1 minute) between sets, the more your muscles will grow. 2 minutes+ is for power lifters, and you arent a power lifter.

There is evidence on both sides of this issue. Studies show that minimizing the cardiac portion of your weight training leads to more strength gains. This is because most of the energy your body consumes during traditional strength training comes from Adenosine Triphosphate. Your body has a very small phosphagen reserve, which lasts about 15 seconds. It takes your body about 3 minutes to fully replenish phosphagen stores (from fleck).

If you're only concerned with hypertrophy though and your rep ranges are higher, you depend heavily on glucose and produce lactate if you keep your rest periods short, which I think has been associated with hypertrophy gains.

I recommended he rest two minutes because he's overweight and likely out of shape. I don't know how much you look around during your workouts, but most overweight individuals don't have the best cardiac performance and would bust a nut trying to run that routine with 30 second rests.

When you say 3 sets of something, how does this work when it comes to the bent-over dumbbell rows, curls, and lunges, which require some form of alternation between limbs (esp. the rows which require a rather static setup not allowing for easy alternation)? Does this then become 3 sets per limb or 3 sets of alternation?

Well, you do 3 sets on each side but you can do one right after the other, and you don't need to rest very long between say dumbbell rows, because one side is resting while you're doing the other set.

Honestly, that workout shouldn't take very long at all. I run a 3 day split and usually run around 20 sets per day and my workouts never take longer than an hour, and I rest pretty long sometimes depending on what the lift is and the rep range I'm using.

You can take Senip's advice on squats or deadlifts, but honestly, I feel like those are more advanced lifts that are for people trying to put on a serious amount of muscle and I don't think they're necessary for you. But that's just my opinion. You'll find a million different ones when it comes to training

http://www.nydailynews.com/news/worl...icle-1.1157797

Eeerrrr...

I don't see how anyone could call this guy a bodybuilder and why this would be considered a world record.

He hardly looks like he works out; those arms are all oil, as Senip pointed out. Synthol is just oil, lidocaine and alcohol and is injected directly into the arm to inflate it.

[Jerry DB]

I couldn't even put up 100 pounds on the bench when I first started I was like 100 pounds myself though. I can put up like 250 right now but it's still always discouraging working harder then people and putting up less numbers. That's a big reason I love mma. Weight classes for one, and also hard work pays off way more in mma in my opinion. For instance there was this kid who could bench 340 when I could only do 200 and he was clearly way bigger/ripped then me. He always talked shit to people and said he could beat me in an mma bout. So one day after school we put on the gloves in front of like 30 people and I whooped his ass. It was funny too because he lied so much about his life he literally convinced himself he knew how to fight. I see that alot in bodybuilding, in mma people are wayyyyyy more humble. This is just an opinion, but anyone else get what I mean?

[ssbmchamp]

Originally Posted by Jerry DB

I couldn't even put up 100 pounds on the bench when I first started I was like 100 pounds myself though. I can put up like 250 right now but it's still always discouraging working harder then people and putting up less numbers. That's a big reason I love mma. Weight classes for one, and also hard work pays off way more in mma in my opinion. For instance there was this kid who could bench 340 when I could only do 200 and he was clearly way bigger/ripped then me. He always talked shit to people and said he could beat me in an mma bout. So one day after school we put on the gloves in front of like 30 people and I whooped his ass. It was funny too because he lied so much about his life he literally convinced himself he knew how to fight. I see that alot in bodybuilding, in mma people are wayyyyyy more humble. This is just an opinion, but anyone else get what I mean?

I know what you mean. just cuz someone's strong doesn't mean they're a good fighter or just cuz someone's a good fighter doesn't make them strong. I guarantee i couldn't beat a lot of people who are fighters, mainly because my stamina sucks. Though i gotta say if i was a world champ fighter i still wouldn't want to take on ronnie coleman lol. I feel like some body builders are just so big that some fighters would just concede haha.