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[–]AndNowWeRise55 points 8 years ago [recovered] (3 children) | Copy Link
Tren hard, eat clen, and anavar give up.
[–]tbrmd 23 points24 points25 points 8 years ago (6 children) | Copy Link
If you want cardio then hit the basketball courts. Good walk to sprint ratio
[–]notamexican1 13 points14 points15 points 8 years ago (0 children) | Copy Link
I love basketball man. Such good fun.
[–]Darth_Antonius 5 points6 points7 points 8 years ago (3 children) | Copy Link
Not to mention the endurance, hand-eye coordination, and physical toughness it builds.
[–][deleted] 4 points5 points6 points 8 years ago (0 children) | Copy Link
And just hanging with your buds while NOT drinking beer. Save that till after the basketball. It’s good for a guy.
[–]blackzero2 2 points3 points4 points 8 years ago (1 child) | Copy Link
Kickboxing is another one, I do it mainly for cardio but it involves hand eye coordination, stretching, reaction times etc and damn does it make you sweat. Highly recommend it to anyone, even without sparing its pretty good and fun
[–]Alex24d 4 points5 points6 points 8 years ago (3 children) | Copy Link
The research shows 0.7-0.9 is all you need for maximum protein synthesis (unless you're in a huge caloric deficit).
Can you define huge please?
And also, I checked out your youtube channel but haven't seen a video with more than your head on it, and I'm an advocate of not listening to online advice unless you are sure the author knows his shit. If you could post a picture of your physique your words would mean more. For what I know you might be some 140 lbs duel fishing for upvotes and subscribers.
[–]2awalt_cupcake 3 points4 points5 points 8 years ago (0 children) | Copy Link
It means "super BIGLY". Trust me. I know all the best words. The best.
[–]PreOrgasmGroanLness 0 points1 point2 points 8 years ago (0 children) | Copy Link
The research is correct no matter whether OP knows his shit or not and you can find it online
[–]KrankinTheHog 1 point2 points3 points 8 years ago (5 children) | Copy Link
I'm 5'11 142 pounds. I probably have like 8% body fat. I've been lifting around 5 to 6 days a week. I don't do deadlifts at all.. I'm more into like weighted pull ups and dips. A little over a month ago I was 138. I think the hardest thing for me is eating enough calories. I walk all day at work. At least 16,000 steps.. only cardio I do
[–]drl4k3 2 points3 points4 points 8 years ago (4 children) | Copy Link
Yeah deadlifting is not a requirement if you want to develop a good looking back according to a lot of people. Pull ups rows and other movements usually suffice. But i think the deadlift is something that hits alot of muscles and ive heard it releases more test? im not sure but its fucking taxing on your body so it must be good lol
[–]KrankinTheHog 0 points1 point2 points 8 years ago (2 children) | Copy Link
If you want to get strong quick and go for strength deadlifting is a must haha. I want to be able to flag pole and do muscle ups so I'm a big fan of body weight exercises and calisthenics. I've never really been out of shape I guess I'm lucky having little body fat. But I just started working out at the gym in January! But mgtow and the Red pill habe given me such a drive and passion
[–]tibikush2012 3 points4 points5 points 8 years ago (1 child) | Copy Link
How can you look in shape being 142lbs and 5'11? according to BMI measurments you are almost considered unhealthily underweight
[–]cheezebob 1 point2 points3 points 8 years ago (0 children) | Copy Link
He can't. That isn't quite underweight for the height, but he's definitely not going to look good and in shape without getting heavier. Krankin -- Gain weight, and gain muscle, by eating more, eating well, and lifting. I'm a similar height to you (5'10.5), 172lb and I look good, with muscle definition, and people can tell I'm an athlete, but I'm far from bulky/ripped. I'm trying to work my way up to more like 180, but it's a slog due to my metabolism and activities, and if I get there that would actually put me closer to overweight per the BMI measurements. But that's fine if it's all healthy muscle.
[–]notamexican1 0 points1 point2 points 8 years ago (0 children) | Copy Link
It wasn't the deadlift per se that I was trying to emphasise. It's compound movements in general. Deadlifts aren't required. But yeah, they are taxing and work great.
[–]nebojssha 1 point2 points3 points 8 years ago (0 children) | Copy Link
Not sure if you do not u derstand how heavy 80kg is, or you do not have perception what average guy is.
[–]BurnoutRS 1 point2 points3 points 8 years ago (2 children) | Copy Link
Pyramids...PYRAMIDS!
One of my favourite ways to get the best of all the weight/rep ranges.
I typically do 4 sets of any exercise that im going to be hitting. so for my pyramid sets I structure things like this:
1st set
Low weight, high rep aiming for failure around 10-12 reps
2nd and 3rd set
Heavy weight, low rep aiming for failure in the 4-8 rep range
4th set
Moderate weight, moderate reps aiming for failure around 6-10 reps, 8 i find to be ideal
Alot of the time I add a dropset to my last two sets. So basically a superset with only 1/4-1/2 the weight you used in the set before.
Whenever I switch to pyramids im typically adding 5lbs to the top of the pyramid every time I cycle back to the same split day. (currently running a kind of expanded PPL split with an additional day that targets core and accesory muscles like forearms and calves)
Gotta get a fucking squat rack set up in my home gym though. That the last piece of the puzzle. Well, maybe a nice dual cable station.
[–]LfK95 9 points10 points11 points 8 years ago (1 child) | Copy Link
Actually Reverse Pyramid is even better. Start of with high weight and low reps (like that you are still fresh hitting your hardest lift)
[–]BurnoutRS 1 point2 points3 points 8 years ago (0 children) | Copy Link
I know what tomorrows workout is gonna be
[–]MrAnderzon1 points 8 years ago [recovered] (1 child) | Copy Link
What do you think about being symmetrical
I'm not sure what you mean? In terms of the body (like arm size?).
-It's partially genetic based on muscle insertions and shape
-It's partially about which side you're dominant on
-It's mainly about your training. Barbell movements can lead to imbalances if you're too strong on one side. Adding in more dumbbell work helps to alleviate this. But it can take time.
[–]Jonasena 0 points1 point2 points 8 years ago (0 children) | Copy Link
Also. Do not do "explosive" Power cleans as op said unless you are a very, very advanced lifter, and even then i would substitute this exercise with a more simple just to minimize risk if injury. Same goes for clean and jerks.
[–][deleted] 0 points1 point2 points 8 years ago (0 children) | Copy Link
squeeze out max strength gains from Stronglifts 5x5, then squeeze out Madcow 5x5, and finally do Smolov or Advanced SL5x5 for a couple of cycles. diet at the advanced levels dont matter as much for dense muscle, since the weight youll be pushing will keep you in toptier shape. im talking still having 6pack abs showing effortlessly even though youve eaten 6000 to 7000kcal daily.
Realize you will never get dense, hard muscular physique naturally unless you get your squat to at least 400lbs, and deadlift 500lbs. that should be every man's goal by 25. This is very VERY easy to achieve if and only IF you stick to the linear progressive overloading programs for around 24 months. make it your religion. Naturally gifted athletes can take their lifts from 0 to SQ400-DL500lbs in as little as a year with strict training and diet. the rest of us will need 18 to 24 of hardcore lifting, eating, sleeping. if you think thats a long time, youre probably a shortsighted fool who needs to grow up and realize there aint no shortcuts for the best things in life. every day you'll look better and better than your last, so focus on your progress and enjoy the process. youll look ripped before you even know it - my body transformed week 4 of madcow when i broke my 5 rep PRs.
Beyond that, if you want to bodybuild and get sub-10% body fat while looking roided, you will need a high rep high weight program, but if you dont squat 400lbs 1RM nor deadlift 500lbs 1RM, achieve this first before diverging into bodybuilding. the brutality of some programs (fucking smolov) will prepare you for the next step in your evolution.
[–]kaane 0 points1 point2 points 8 years ago (8 children) | Copy Link
Good post. But there is one point I will disagree, and another point that I think should be included.
I think cardio training is very crucial in any kind of sport, body building included. I work almost exclusively BWF style, and when I started jumping rope between the sets, I see a significant benefit.
And one point to add to your post, always work until failure. Your workout sessions should not be more than 45 minutes, and never ever exceed an hour. I don't understand what the guys to at the gym for 2 hours. Get in there, kill it and leave. That's how it should be done
[–]alex26621 0 points1 point2 points 8 years ago (7 children) | Copy Link
I go to the gym for 2 hours 3 times a week. During that 2 hour session I do I beat 1 of my prs (2 if I feel good) and train ohp, deadlift, squats and bench. Every time. Following nSuns my maxes have increased by 20 kg in the past 1 1/2 months. I take 1.5 min rest in between my sets and mostly work with 70-100% of my max
[–]kaane 0 points1 point2 points 8 years ago (6 children) | Copy Link
OK. Let's do a simple math. 30 seconds a set plus 1.5 min rests in between makes 2 minutes in total.
Let's say you spend 30 minutes for warming up which leaves you 1.5 hours.
You can do 40+ sets in this time, which to me sounds crazy.
I do my warmup (no less than 15 minutes) + 20 sets (pullups, dips, pushups, inverted rows, squats) plus some skill work (handstand, L-sits) plus streching in under an hour.
[–]alex26621 0 points1 point2 points 8 years ago (4 children) | Copy Link
I do 34 sets always working above 65% of my max low reps plus it takes me few min to set different weights when switching to a different exercise.
[–]kaane 0 points1 point2 points 8 years ago (3 children) | Copy Link
That makes sense. If you do 34 sets, yes it adds up.
I am not a powerlifter, so I don't know how you guys workout, but to me 34 sets is too much. When I do all my sets to failure (almost failure sometimes) 20 sets is more than enough for me.
[–]alex26621 0 points1 point2 points 8 years ago (2 children) | Copy Link
34 sets in 4 different exercises 😁 so I do go to failure. Well kind of anyway bc program pushes me to increase my prs. I wouldn’t consider my self a power lifter either. I am a rookie
[–]kaane 0 points1 point2 points 8 years ago (1 child) | Copy Link
Wow! 8 to 9 sets of the same exercise. You must have built an incredible stamina.
I choose to workout at the park so don't do weight lifting. But I would love to try powerlifting for a short period. The "big four" to put on some additional muscle mass
[–]alex26621 0 points1 point2 points 8 years ago (0 children) | Copy Link
Haha I wouldn’t say my stamina is great cos I do max of 6 reps. I used to do Calisthenics. Learnt muscle up so that was awesome
[–]TygaWoodz69 0 points1 point2 points 8 years ago (0 children) | Copy Link
Do the Arnold Blueprint to Mass on bodybuilding.com. I’m about to finish my second run through it and my bench has gone up from 275 to 315 in 8 weeks.
[–]FLsurveyor561 0 points1 point2 points 8 years ago (0 children) | Copy Link
How long do I fast before fasting training?
I would recommend trying nSuns app which increases your prs for deadlift, bench,ohp and squats
[–]modSlyGradient[M] [score hidden] 8 years ago stickied comment (2 children) | Copy Link
Self-promotion not allowed except for flaired users. Remove the Youtube link and I can re-approve the post.
[–]purplecabbage1 points 8 years ago [recovered] (1 child) | Copy Link
Jesus christ and I was just about to share this with someone!
[–]modSlyGradient 0 points1 point2 points 8 years ago (0 children) | Copy Link
He was spamming it all over various reddit subs ... so he may have been reported to the admins for spam. I did not report him myself, just told him to fix the post.
[–][deleted] -3 points-2 points-1 points 8 years ago (0 children) | Copy Link
I would add another item
[–]CutLiver -2 points-1 points0 points 8 years ago (8 children) | Copy Link
Yes, I know getting a bicep pump is freaking awesome - but you should deadlift and do pull-ups instead. Focus on compound movements and mix up low reps with heavy weight and higher reps with lighter weight for hypertrophy.
You should do both. Any decent program will focus on compound lifts but also hit the arms/traps/lats/calves/etc. with accessory lifts. If you're just doing compound lifts and variations of them you're missing out.
Protein timing can help, but it's not important long-term for body composition
WTF. Uh, yeah it is important. If you eat 150g of protein for breakfast then have pure carbs for the rest of the day you're body isn't going to utilize it as well as if you're steadily consuming protein over the course of a day. Also, your body builds muscle most efficiently while you sleep, so it's absolutely important to eat some slow-digesting protein at night.
And supplements are important. At the very least, everyone should take creatine.
Also, I know I'm nitpicking, but cardio isn't necessary if you want to get "shredded". Losing fat is all about your diet and lifting. Cardio is important for overall health but theoretically, you could zoom around in a hover-round all day, go to the gym and lift your ass off, and still get down to a low BF% just by eating below your TDEE and having a balanced diet.
[–]LeftHookTKD 0 points1 point2 points 8 years ago (3 children) | Copy Link
Creatine can speed up hair loss if its in your genes. No thanks.
[–]notamexican1 2 points3 points4 points 8 years ago (2 children) | Copy Link
Yes, creatine increases DHT, DHT speeds up hair loss if you have male pattern baldness. But studies on this specific example aren't 100% solid yet. But, it makes sense. But honestly, dude, phuck it, just shave it off and get the gainnzzzzzz.
[–]LeftHookTKD 0 points1 point2 points 8 years ago (0 children) | Copy Link
The gains are not that huge to warrant any potential risks tbh. It's like a +1% in gains
[–][deleted] 1 point2 points3 points 8 years ago (0 children) | Copy Link
took creatine from 14-20, im balding at 21 fuuuuucj lmao
[–]notamexican1 -2 points-1 points0 points 8 years ago* (3 children) | Copy Link
Carbs and fat move through your system while protein can be utilised later more effectively. Amino acids can be stored when in excess in muscle for use in the future. Yes, spacing it out, eating casein at night, etc..., etc... may have a slight advantage, just like fasted training for fat loss, but the effects are not pronounced enough to show up long-term in the average lifter. This is more important for people exercising multiple times per day or elite athletes. - Yes, supplements are important. Creatine helps your muscle and brain energy by increasing ATP, sure. But, everything else is more important even if supplements "work". - I do understand where you're coming from, but I never said it's necessary. I made it clear cardio isn't necessary and walking/weight lifting is better. But it can help to increase overall endurance (which helps you lift better) and also helps recovery, insulin sensitivity, etc... + we are all way too sedentary.
I honestly don't want to sound like a cunt and go back and forth refuting each other, but this is what the evidence shows. I'm just trying to be objective.
I think we're mostly in agreement.
[–]CutLiver 1 point2 points3 points 8 years ago* (0 children) | Copy Link
Find me sound evidence that shows that meal timing has any significant effect on long-term body composition.* No good research shows this. Daily calories and total protein intake determine body composition long-term. Yes, there may be advantages to perhaps having protein after a workout through the mTOR pathway/protein synthesis, sure. But the effect isn't black or white. Think about it from a logical evolutionary perspective first. If you stumble upon a kill when you're hunting is your body going to be like "sorry mate, I'm only going to absorb 20g of protein, out of the 150 you just ate". The body is extremely efficient at getting nutrients out of food and it can take up to 24 hours to do this. Protein doesn't just go in and out your body in a few hours especially if you eat a lot. The most simple example is people doing intermittent fasting and eating one meal per day (with let's say 2500 calories) and over time having the same results to a control group eating frequent meals and spacing out protein intake.
I'm not going to go digging through scientific articles to prove a point. But I have read abstracts from several on protein intake timing over the years and more than one suggested that protein intake before and after training sessions resulted in increased muscle growth for hypertrophy training, which basically means it does affect body composition if the studies were accurate. There doesn't seem to be any evidence that it affects strength increases though. To me, it seems like common sense that you'd want more protein in your system immediately after training so that your body has an excess amount available to repair your muscles. I mean, there's a reason why pretty much all of the well-known body-builders/strongmen drink pre and post-workout shakes.
And yeah, I agree with most of what you said. I just think taking the starting strength type approach where you largely neglect accessory lifts is a waste of time. Accessory lifts are just as import to do because they make the compound lifts easier. For example, if you never train your core then all of your compound lifts are going to be slower to progress. If you never train triceps, your bench is going to be weaker; never train delts and your OHP is going to suffer; etc. etc.
[–]iredrum 0 points1 point2 points 8 years ago (1 child) | Copy Link
Meal timing can play a big role if your lifting is already in check. Timing alone will not get you to your goals but body chemistry IS a thing. Let's use GH and Insulin as examples. GH actually promotes lipolysis among many other "health and longevity" benefits. Your body naturally produces GH while you sleep. Insulin, on the other hand, is a transport hormone which promotes glucose uptake and "shuttles" nutrients in a grossly oversimplified manner of putting it. Your body produces insulin when you eat carbs in order to transport the glucose in essence. (Eating too much protein in one sitting will also cause an insulin response).
While insulin and GH have synergistic effects, the hormones themselves are actually antagonistic. While one is elevated the other will decrease.
Where meal timing comes into play is to work with your body's chemistry. The old practice of avoiding carbs too close to bed time stems from this. As causing an insulin spike close to bed time will keep your GH levels lower when your body would naturally be producing the most GH while you sleep. And with the raises insulin levels, your body will now be transporting the glucose into your muscles and (more likely than not) fat once your muscles are full.
Inversely, you WOULD want to spike your insulin levels post workout when your muscles are depleted and need the nutrients the most as increased insulin levels will aid in replenishing your muscles.
Another example would be supplementing. Yohimbie is a α2 adrenergic receptor antagonist. What the α2 receptor is responsible for is to be anti lipolytic (prevent fat breakdown). So all of the "stubborn fat" areas have a high density of α2 receptors. By blocking these α2 receptors, yohimbie makes your "stubborn fat" just as easily accessible to burn as the rest of your fat. Insulin negates the effects of yohimbie. Where timing comes into play now is that fasted cardio + yohimbie can help you get rid of your stubborn fat by making it not stubborn. Do it after a meal and yohimbie is useless apart from the pumps from increased blood flow.
Even without yohimbie. When you exercise you burn stored glycogen first then muscle and fat simeltaneously (the ratio depends on what kind of exercise). So with non fasted cardio, in the beginning, all the calories you expend are just to burn off your glucose stores. However, doing fasted cardio, your glucose stores are lower or depleted so you start using fat as a energy source quicker.
As a natural, optimizing your body's natural chemistry is something you can do to get more results... As long as the quality of your food and your exercise are in line. If your on gear then timing isn't as important unless you are trying to go for a competition phisique or injecting hormones.
[–]iredrum 1 point2 points3 points 8 years ago (0 children) | Copy Link
Of course it's not "necessary" but why work against yourself? Isn't TRP about self improvement and not just taking the easy way out?
Also, IIFYM is a load of shit. I don't care what anyone says, 300 calories of carbs from donuts is not the same as 300 calories of carbs from rice/potatoes.
[–]resoredo -1 points0 points1 point 8 years ago (0 children) | Copy Link
Any tips for keto? I eat low carb because i got problems with most carb sources. I guess I can then eat more proteins (and much more fat?) like 10/30/60 (carb, protein and fat amount in total calories)
and what do you mean with 16/8 fasting? Wait for 8 hours after waking up to eat and then go to sleep for 8 hours?
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[–]AndNowWeRise55 points [recovered] (3 children) | Copy Link
[–]tbrmd 23 points24 points25 points (6 children) | Copy Link
[–]notamexican1 13 points14 points15 points (0 children) | Copy Link
[–]Darth_Antonius 5 points6 points7 points (3 children) | Copy Link
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[–]2awalt_cupcake 3 points4 points5 points (0 children) | Copy Link
[–]PreOrgasmGroanLness 0 points1 point2 points (0 children) | Copy Link
[–]KrankinTheHog 1 point2 points3 points (5 children) | Copy Link
[–]drl4k3 2 points3 points4 points (4 children) | Copy Link
[–]KrankinTheHog 0 points1 point2 points (2 children) | Copy Link
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[–]MrAnderzon1 points [recovered] (1 child) | Copy Link
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[–]modSlyGradient[M] [score hidden] stickied comment (2 children) | Copy Link
[–]purplecabbage1 points [recovered] (1 child) | Copy Link
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[–][deleted] -3 points-2 points-1 points (0 children) | Copy Link
[–]CutLiver -2 points-1 points0 points (8 children) | Copy Link
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