Soldato
- Joined
- 20 Mar 2007
- Posts
- 3,095
- Location
- Norwich
More so than having it at other times of the day?
*** The 2011 Gym Rats Thread ***
- Thread starter Morba
- Start date
- Status
More so than having it at other times of the day?
You should be having it all day, it's just that if you don't have a good amount first thing fat loss is reduced. In other words, people who have plateaued with their fat loss that started to have ~30g of protein first thing saw fat loss re-start.
Holy ****
Legs day today and my legs were actually painful just because of how tight they felt. The pump was insane.
I can't say it did much for my energy, but it was worth it for the pump alone.
Even now my legs feel rock solid. Definitely better pump than any pre made pwo shake
Legs day today and my legs were actually painful just because of how tight they felt. The pump was insane.
I can't say it did much for my energy, but it was worth it for the pump alone.
Even now my legs feel rock solid. Definitely better pump than any pre made pwo shake
Soldato
- Joined
- 3 Oct 2009
- Posts
- 19,893
- Location
- Wales
For anyone who is a fan (or isnt) of rebecca blacks friday, this is pure brilliance
http://www.youtube.com/watch?v=wd6F3a8Frm8
http://www.youtube.com/watch?v=wd6F3a8Frm8
Protein for breakfast boosts you're BMR throughout the whole day apparently. Helps build muscle and boost fat loss at the same time, what's not to like about that!
To Matt: 500g of pasta sauce seems a lot to me. Watch out because it could be full of sugar/salt/processed crap and whatever else.
*Take's a bow*
Your welcome.
Only downside is you feel really small after being so pumped!
Yeah cheers for that Benny, your knowledge and expertise does you proud once again
Did you find the same about the energy? Or does it give you a good energy boost as well? I'm hoping after a few days with it in my system it might start to pick up
Did you find the same about the energy? Or does it give you a good energy boost as well? I'm hoping after a few days with it in my system it might start to pick up
Soldato
- Joined
- 14 Apr 2004
- Posts
- 11,886
- Location
- UK
Cheers, I did find that originally and read through was just thinking if I needed any other info.
I completed my first workout. I was a fool to think it would be easy. I miscalculated some of my weights. As a result, I felt sick almost throughout the whole workout. There was a knock on effect. Miscalculating a few jeopardised most of the workout but it's all good, I know what I need to do now. I haven't felt this gone in a long time, felt really rubbish. I was fatigued and on the brink of failure on almost every exercise. But it was.... fantastic!
It's the first time I've done something like this in ages. I've stuck to low reps for strength gains, the last time I had a feeling like this was when I had a 10*3 routine. This is crazy.
I need to re-calculate my maxes. I was fudged a lot sooner than I expected. After SL DL's to be precise! Because of my shoulder I couldn't finish chin-ups and shoulder press. It also took me 85 minutes in total, I'm convinced I can make it around 60 mins. I really need to prioritise and groups the exercises because on a busy day there's no way to complete all these in a decent time as you really have to be all over the gym!
Just a couple of questions:
i) Am I right in thinking this is how the progressive loading should work?:
Week 1 Squats: 105KG * 15 (Mon) - 107.5KG * 15 (Wed) - 110KG * 15 (Fri)
Week 2 Squats: 110KG * 15 (Mon) - 112.5KG * 15 (Wed) - 115KG * 15 (Fri)
ii) Weeks 1+2 15reps
3+4 10reps
5-8 5reps? What's the alternative 2 weeks of negatives about?
Hahaha that is hilarious!
i) why is there no increase between friday week 1 and monday week 2?
ii) correct. I wouldn't worry about the negatives, just extend the 5rep phase to 4 weeks if you want.
You've not mentioned it but I'd recommend 2 sets per exercise. It will get easier! The first few days of the 15s are the worst.
ii) correct. I wouldn't worry about the negatives, just extend the 5rep phase to 4 weeks if you want.
You've not mentioned it but I'd recommend 2 sets per exercise. It will get easier! The first few days of the 15s are the worst.
Hitting the gym really well now with my brother there attracting the attention and also helping me out with routine and spotting.
aaaaand I'm off on a last minute holiday to California/Vegas for 2 weeks from Thursday, so there goes all the hard work
aaaaand I'm off on a last minute holiday to California/Vegas for 2 weeks from Thursday, so there goes all the hard work
aaaaand I'm off on a last minute holiday to California/Vegas for 2 weeks from Thursday, so there goes all the hard work
California - make a tit of yourself on muscle beach/ Gold's Venice
Vegas - do the hooker workout
problem solved
California - make a tit of yourself on muscle beach/ Gold's Venice
Vegas - do the hooker workout
problem solved
Down in Santa Mnica so will walk down to Venice and give it a go. I'm sure I would provide much amusement!
On Vegas, might have to send the gf shopping and try that workout.
At least the Hotel has a good pool and with it not being on the strip, it shouldn't be too busy and I can crack out some HIIT in the late mornings before we head out
I can't recall on the energy front though it mentally you'll feel pretty up for it. Just don't over do it on the Taurine intake for the day (along with pre bed) or you might jizz the bed.
Cheers, I did find that originally and read through was just thinking if I needed any other info.
I completed my first workout. I was a fool to think it would be easy. I miscalculated some of my weights. As a result, I felt sick almost throughout the whole workout. There was a knock on effect. Miscalculating a few jeopardised most of the workout but it's all good, I know what I need to do now. I haven't felt this gone in a long time, felt really rubbish. I was fatigued and on the brink of failure on almost every exercise. But it was.... fantastic!
It's the first time I've done something like this in ages. I've stuck to low reps for strength gains, the last time I had a feeling like this was when I had a 10*3 routine. This is crazy.
I need to re-calculate my maxes. I was fudged a lot sooner than I expected. After SL DL's to be precise! Because of my shoulder I couldn't finish chin-ups and shoulder press. It also took me 85 minutes in total, I'm convinced I can make it around 60 mins. I really need to prioritise and groups the exercises because on a busy day there's no way to complete all these in a decent time as you really have to be all over the gym!
Just a couple of questions:
i) Am I right in thinking this is how the progressive loading should work?:
Week 1 Squats: 105KG * 15 (Mon) - 107.5KG * 15 (Wed) - 110KG * 15 (Fri)
Week 2 Squats: 110KG * 15 (Mon) - 112.5KG * 15 (Wed) - 115KG * 15 (Fri)
ii) Weeks 1+2 15reps
3+4 10reps
5-8 5reps? What's the alternative 2 weeks of negatives about?
Hahaha that is hilarious!
Progressive load is similar to how I did it. More so on the 5's in that the weight I finished with on Fri was the same the following Monday as jumping 2.5KG each workout would have been too much in that the first few workouts would have had to have been lower and I'd end up doing 3 x 5 with my 10's weight.
I found I was spent after 2 weeks of 5's but see how you feel.
As for the priority of exercises I tend to spread it out as much as possible. So you're not performing exercises that require the same muscles back to back as it gets tiring. For example doing bench, dips, OHP is a bad idea.
As a rule of thumb what I ended up with was:
Squats
Press
SLDL
Bench
Pull Ups
Lateral Raises
Rows
Dips
Curls
Shrugs
Calves
Everything is well spaced out and gives each group time to recover. 2 back exercises were a little close together but this wasn't a problem for me.
I like the order you've got Benny.
Fair enough on point i), you certainly need increased weight between the phases. This is one reason to have an "A" and "B" day setup, it gives you a bit more flexibility.
Regarding the extension of the 5s, my approach has always been to keep going until can't complete the sets or 4 weeks is up. I don't think it's ever been a case of the former happening first.
Separate note: anyone tried power shrugs? I'm loving them at the moment. It might be because my body fat is getting quite low but it looks like my traps have changed shape because of them.
edit:
dod,
Yes, and because fructose has a very high tendancy to be turned into fat by the liver. I think there are other reasons but I can't remember them off the top of my head.
Fair enough on point i), you certainly need increased weight between the phases. This is one reason to have an "A" and "B" day setup, it gives you a bit more flexibility.
Regarding the extension of the 5s, my approach has always been to keep going until can't complete the sets or 4 weeks is up. I don't think it's ever been a case of the former happening first.
Separate note: anyone tried power shrugs? I'm loving them at the moment. It might be because my body fat is getting quite low but it looks like my traps have changed shape because of them.
edit:
dod,
Yes, and because fructose has a very high tendancy to be turned into fat by the liver. I think there are other reasons but I can't remember them off the top of my head.
Last edited:
By group as opposed to exercise: (Compounds first)
Legs
Shoulders
Legs
Chest/Triceps
Back
Shoulders
Back
Chest/Triceps
Biceps
Traps
Calves
Yeah. I found that the increase between my 10RM on bench of 100KG and my 5RM of 115KG didn't really work on a 2.5Kg increase
10's-finish on
100KG
5's -
102.5KG
105KG
107.5KG
110KG
112.5KG
115KG
Doing 5 reps only 2.5/5KG above 10RM seemed pointless. So it looks like this at the moment:
107.5KG
107.5KG
110KG
112.5KG
112.5KG
115KG
The first method is a bit 'too progressive' if that's possible.
last time I was feeling pretty spent and 6 weeks of the same routine exercises was getting boring for me. I also had a shoulder niggle that needed resting up. Fair play to you if you can keep going! Might do a week at 3 x 3 as I like triples
Is that down to carbs?
Yep also most fruits contain sugar mostly in the form of fructose which cannot be used to restore muscle glycogen and can only be used to top up liver glycogen which is only around 70g so any more becomes overspill and becomes fat gains.
I'm pretty sure that's about right.
Hm, thanks. What's your views on the shakes here after a workout. Just wondering as after the gym I'll normally come home and have the banana variant, half at night but often the other half at breakfast time.
And on the subject of gym, my best session yet.
Squats
5X bar only
5X 60kG
4X6X80kG
2X5X 85kG
Deadlift
2X5X 60kG
2X5X70kG
2X5X 80kG
1X5X 90 kG
Tried one arm with the grip reversed and it made a huge difference.
3X8 X 27.5kG Dumbell rows
5X5X 35kG OHP still struggling to increase weights for upper body
That actually sounds like an awesome idea.last time I was feeling pretty spent and 6 weeks of the same routine exercises was getting boring for me. I also had a shoulder niggle that needed resting up. Fair play to you if you can keep going! Might do a week at 3 x 3 as I like triples
only just started my current program and I'm already thinking about the next!Do you ever think you'll try an intense program like HST on a slightly more hardcore bulking diet? It would be interesting to see if there were any differences for you when compared to IF.
- Status