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11483

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>>11481

Yeah, I don't trust the greedy bastard. Plus, if 5/3/1 2nd edition was any hint, the mother fucker will just take old articles and repackage them between two covers and call it a new book.


11484

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>>11479
No problem. It's nice to see others here, who do sports besides bodybuilding, too. I used to do karate/kickboxing/judo and a little bit of greco roman, before. I'm sadly not that active any more but I'm hoping to make time for some wrestling at least, come summer.

Anyways, I really recommend learning power cleans. They are super awesome for explosive legs. (which translates into faster dipping/ducking and more leg/hip power in your punches.)

If you don't have anyone to instruct you try to follow this video series:
http://www.youtube.com/watch?v=VSc3B7ssfps
That guy is very good at breaking it down.

As for regular bathroom scales they are notoriously unreliable. Anyway, weight doesn't really matter unless you plan to fight competitively.

11485

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>And lastly, how do you decide how many reps/sets you do? What's the difference between doing 10x3 or 5x6?

first you decide if you want strength or endurance. do develop endurance you will do high reps at lower weight. for developing strength you will do less reps at higher weight.

a beginners workout for developing strength may be-
wk 1-2 10X2 to find what your max weights are for various exercises and develop good technique (writing things down will really help at this stage)
wk 3-4 10X3 to continue developing muscle and technique
wk 5-6 10-8-6 here you will really focus on increasing your max load with each set. the repetitions will decrease as the weight increases.

or, if you want to focus on endurance you will just add 1 more set every couple weeks until you are doing 5 sets of 10 reps for each exercise.


as for protein, i dunno. i use it bc i'm vegetarian and don't get a lot of protein in my diet naturally. a shake really kicks my energy up a notch and if i work out really hard it does seem to help me recover quicker. and i'm just talking 2oz per day.

11486

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If you do 1-5 rep range, you're working on strength.

8-12 rep range is (supposedly) the best range for hypertrophy (i.e. getting big without large gains in strength.

Ultimately though, you need strength first b/c even if you do the 8-12 rep range, you won't get too big if you're not lifting heavy enough weight. That's why SS or a similar 5x5 workout plan is recommended for noobs as it will let you get so much bigger in the long run.

Whether or not you get big with 5x5 has been debated. some claim they got a good amount of size with 5x5 while others say they got little size. But 5x5 is for strength in the first place, so it's a moot point. I think there's a tentative consensus that with 5x5 you may not see large mass gains, but you will definitely not lose any, and that you will see mass gains to some extent.

When I did 8 reps for 3 sets per exercise, I rested from around 45seconds to a minute. With the 5x5 routine I've started, I rest around 1.5 up to 2 minutes per set. From what I've read, with heavy weights and lower reps, you need to rest longer between sets to recover.

This is what I'm doing
http://forum.bodybuilding.com/showthread.php?t=148036063

it has more exercises than Rippetoe's Starting Strength routine. Apparently a complaint with ripppetoe's SS was that there wasn't enough volume (not enough exercises/reps) for optimal hypertrophy (while conserving strength gains), so this 5x5 program throws in extra exercises at the 8 rep level, for some hypertrophy.

11487

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Anyone have Strength villains "Mastodon" or "Drop the panties"?

11488

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dear anon, i am a black belt in judo and if i were to fistfight you i would most likely win (please dispute)

11489

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The numbers of reps depend of your goals (strength, hypertrophy or endurance). The number of sets depends on the muscles you train. The chest or the back can endure more sets than the biceps for example. Regarding the workout length, I am confused myself. I have no idea how you can complete an advanced workout (around 18 to 20 sets in total)in less than 45 minutes as the rest between each set lasts from 90 to 120 seconds.

I warmly recommend you the excellent "Burn the Fat, Feed the Muscle". It explains everything you want to know, simply and clearly.

11490


11491

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>>11490
Yet, his point isn't without merit. There's a strong correlation between poverty, lack of education and poor nutrition. Assuming other people in your segment generally make poor choices, it isn't such a bad idea to consider what they don't.

In other words an important way of handling poverty is educating yourself about nutrition. You need to be able to read content labels in a meaningful way so you can make correctly assess which foods are beneficial. Since un-processed foods generally don't need nutrition labels you will need to actively look it up from other sources (wikipedia, books etc).

But long story short: Learn about nutrition, read labels, be healthy and save money.

11492

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>>11489
> I have no idea how you can complete an advanced workout (around 18 to 20 sets in total)in less than 45 minutes as the rest between each set lasts from 90 to 120 seconds.


Superset with no rest. Good if you feel like you don't have enough DOMS in your life.

11493

11494

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IF convers a lot of things. There's 24 hour fasts,(like Eat Stop Eat) and 16/8 fasts(Like lean gains).

For 16/8 everyday, I like it. The only thing that works for weight loss is being calorie deficient. The only problem is that counting calories is a serious pain in the ass.

16/8 IF is great, because it makes it a bit more brain dead. On a fast, don't eat. Off a fast, eat. If you limit yourself to healthy foods, it's hard to get that 2000 calories you need to live. How much chicken and spinach do you need to get 1000 calories? Pounds of the stuff.

11495

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You cant dispute that,i am only a 1 week old fetus.

11496

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My advice is this. Only eat fresh fruit and veg up until 12 lunchtime,what ever you eat between 12 lunchtime and 8pm have at least 75% fresh salad with it,do not eat after 8pm if you must eat have an apple or a pear. No alcohol with food as it will spoil in your stomach. Leave 4 hours between meals for digestion. I did this and lost 4 stone in 4 months. Good luck.

11480

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So I had some questions because I'm getting a lot of conflicting information (as usual)

Yes, I'm a noob.


"Guides" will say that you should work out 30-45minutes to avoid exhaustion and catabolic states and to my knowledge body builders will spend a full day lifting.

Also I've read that 1-2g protein per lb. of weight is your daily intake and at the same time read that it's much lower; .8 or less (even for body building, not just general health)

And lastly, how do you decide how many reps/sets you do? What's the difference between doing 10x3 or 5x6? I'm sure rest time has something to do with it, building power or endurance, but then how far in between are you supposed to rest?


11481

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>>11476
I've been trying to search around to see if anyone is talking about it on the other forums and there is nothing, I find that a little odd considering every article that Wendler puts out generates tons of posts.

11497

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>>11496
sounds like pretty good advice, man. Does that kind of diet has a name or something?

11498

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Started 16/8 IF about a month ago. It may be helping me lose fat slowly, can't quite tell. I am still gaining muscle mass however. I had read that it is effective to have caloric surplus on workout days (post workout), deficit on rest days; I am doing that as well. Does this seem sensible? Also, was thinking of throwing in one day of HIIT, but I am unsure of whether it is wise as I heard mixed things about its (in)compatibility with muscle gains. I do think that this IF regimen is useful in that I can have uninterrupted work during the day and not worry about breakfast/lunch.

11499

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>>11498
Leangains website recommend to have more carbs on work days and more fats in rest days, and high protein in every day. I don't know if you're following that, but IMO macros are even more important than caloric intake in this kind of diet.
Don't do HIIT while fasting. You can do it in your feeding window, with a pre-work out meal. It's all in the website.

11500

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