The Weightlifters Thread

[jjay2518]

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I've been battling a harsh stomach virus since last night. Goodbye, sweet gains.

That's funny, I just had a bout with one Sunday night and all day Monday. Got back in the gym today and felt incredibly weak.

 

[nicksjuzunk]

When you cut and do RPT, what does your program look like?

I do a three day split. if there is two sets, I will drop 10% of weight and add additional rep. Off memory, it's something like this:

Monday:
Squat 2 sets
Leg curl 2 sets
Leg extension 2 sets
Shrugs 2 sets
Calf raise 1-2 sets
Cable crunch 1 set

Wednesday
Bench 2 sets
Shoulder press 2 sets
Weighted dips 1 set
Tricep cable extension 1 set
Cable crunch 1 set

Friday
Deadlift 2 sets
Weighted pull ups 1 set
Seated cable row 2 sets
Barbell curl 1 set
Cable crunch 1 set

That's the general idea. Very low volume, but heavy weights. I generally make good strength gains, even while cutting.

When bulking, I have a lot more volume, generally about 3 sets per exercise, each workout full body. Taxing as heck, but I'm liking my results

 

[chavisut]

I was thinking of something like

Day 1

Bench- 2 sets
Dips- 2 sets
Pressdowns- 1 high rep set
Farmer's Carries- 2-3 sets

Day 2

Chins- 2 sets
Kroc Rows- 1 set
Curls- 1 set
Kettlebell swings or shrugs- High reps

Day 3

Squats- 3 sets
RDL- 3x10 straight sets
Overhead Press- 2 sets
Planks- 1 or 2 sets

I had a hamstring strain awhile back so I'm having to ease back into dead lifting.

 

[nicksjuzunk]

I was thinking of something like

Day 1

Bench- 2 sets
Dips- 2 sets
Pressdowns- 1 high rep set
Farmer's Carries- 2-3 sets

Day 2

Chins- 2 sets
Kroc Rows- 1 set
Curls- 1 set
Kettlebell swings or shrugs- High reps

Day 3

Squats- 3 sets
RDL- 3x10 straight sets
Overhead Press- 2 sets
Planks- 1 or 2 sets

I had a hamstring strain awhile back so I'm having to ease back into dead lifting.

Looks good to me. My only concern would be RDL and kettle ball swings taxing the lower back when recovery is already compromised due to less calories. That's why I have cable rows and leg curls, to save my back. When bulking, I use RDLs and bent rows. See how you do and adjust as needed. You may do fine

 

[chavisut]

Yeah, I thought about switching those to Monday or just doing shrugs. I gotta get in some extra, light hamstring work. Might just do something low impact like bridges.

 

[nicksjuzunk]

Since no one else is in here, I've added over 10 pounds this summer. Another 6 weeks of bulking and then we'll see how much steak is left on my bones

 

[What'sInYou]

Nice work man. I have been thinking about getting back into lifting. I think I am gonna start just basically getting back into shape jogging with push ups and sit ups. I used to lift pretty frequently.

High school days -
Bench 240lbs
Squat 425lbs
Power clean 225lbs

 

[JohnMarxism]

I went on my honeymoon and I'm just now back down to the weight that I was at the week of my wedding.

I've been very lazy the past 3-4 months on my diet and programming. I'm stuck in this funk of not taking my diet seriously. I've basically been eating at maintenance even though I wanted to trim weight this summer. Therefore, I've done nothing productive as far as gaining strength, size, or improving body fat %. /endpityparty

 

[nicksjuzunk]

I went on my honeymoon and I'm just now back down to the weight that I was at the week of my wedding.

I've been very lazy the past 3-4 months on my diet and programming. I'm stuck in this funk of not taking my diet seriously. I've basically been eating at maintenance even though I wanted to trim weight this summer. Therefore, I've done nothing productive as far as gaining strength, size, or improving body fat %. /endpityparty

I'm the type that is always dialed in with my diet and training. It's just automatic for me. I probably have pretty poor genetics over all though, for mass. I've been eating for size and doing well, but my frame is pretty small. I think I would top out between 170-180 natty, to shreds.

 

[JohnMarxism]

I'm running Mad Cow right now while following a mini cut. Looking forward to adding size and strength on a slow bulk this fall/winter

 

[mcashawn0304]

Been awhile since I've been on here, but had to post.

Finally broke a goal I've been working towards for years.

405 deadlift,

it's not too much, but it's not bad for my chicken legs

 

[n_huffhines]

So you guys will find this interesting. I've had a few surgeries this year and I haven't been able to lift since February.

The facts:

I lifted consistently for 7-8 straight years
Last August I cut down on protein because of my condition
February I stopped lifting and cut out a lot more protein

I am down almost 40 lbs, but it is remarkable how much muscle I have retained. Almost all the tone and shape is there and because I've lost a lot of fat, I am looking pretty good. My legs are much too skinny for my liking. I didn't lift legs as consistently as upper body, so that's to be expected.

Hopefully I'll be hitting the weights in a month or so and I'll be able to beef up about 10 lbs and be right where I want to be.

My point is long term lifting can deliver lasting results. I thought I was going to look bad after 3 months off and it's been nearly 7.

 

[Vol8188]

A lot of studies on Keto diets suggest that too much protein can be a negative to body composition

 

[n_huffhines]

I don't think I was getting too much protein (1g per lb of body weight was about what I shot for), but maybe. Is that too much in your opinion?

I am certain that a big problem was my diet wasn't balanced enough.

 

[Vol8188]

I don't think I was getting too much protein (1g per lb of body weight was about what I shot for), but maybe. Is that too much in your opinion?

I am certain that a big problem was my diet wasn't balanced enough.

Depends on who you ask. The Keto guys get a lot less than 1g per lb. some people suggest as much as 2g per lb.

 

[n_huffhines]

Yeah, that's extreme. I think I'll just shoot for .75 going forward. I just don't have the body type to get much bigger without unnatural enhancement, so I might as well eat cheaper and more balanced.

 

[n_huffhines]

Taken this morning. Photo-taking arm is an illusion

 

[n_huffhines]

.

 

[Vol8188]

.

I'd hit it.

 

[jjay2518]

A lot of studies on Keto diets suggest that too much protein can be a negative to body composition

Just MO, but I wouldn't do keto for long periods of time unless it was for a medical condition (epilepsy or something like that). I think I'm going to experiment with it during my next cut but probably for just a month or so.

 

[JohnMarxism]

I've yet to be convinced that anything above 1.25 grams per pound of total body weight is optimal. I weight ~180 and only shoot for 170 grams per day.

 

[nicksjuzunk]

I've yet to be convinced that anything above 1.25 grams per pound of total body weight is optimal. I weight ~180 and only shoot for 170 grams per day.

Menno Hennselmans says .8 per pound of BW is about right. I generally get probably 1.25 or so, just because of what I like to eat. That's on a bulk though

 

[JohnMarxism]

Menno Hennselmans says .8 per pound of BW is about right. I generally get probably 1.25 or so, just because of what I like to eat. That's on a bulk though

Interesting. Do you increase your protein intake while cutting?

Edit: I'm going to try to be more consistent with my posting ITT. I think it could be a very popular channel on these boards

 

[nicksjuzunk]

Interesting. Do you increase your protein intake while cutting?

Edit: I'm going to try to be more consistent with my posting ITT. I think it could be a very popular channel on these boards

My two previous cuts have been based on the LeanGains model, so protein was high. probably 1.4 gm per pound. Depending on whether or not you trust body fat calipers, I lost a lot of lean body mass according to those. I know there will be some glycogen and water weight loss and the first week but pretty consistently I was losing lean body mass.

I will begin to cut again in one more month, but this time I will keep carbohydrates relatively high and reduce fat. Protein I will keep at about 1 g per pound, though I naturally seem to eat a little bit over that every day anyway.

 

[jjay2518]

My two previous cuts have been based on the LeanGains model, so protein was high. probably 1.4 gm per pound. Depending on whether or not you trust body fat calipers, I lost a lot of lean body mass according to those. I know there will be some glycogen and water weight loss and the first week but pretty consistently I was losing lean body mass.

I will begin to cut again in one more month, but this time I will keep carbohydrates relatively high and reduce fat. Protein I will keep at about 1 g per pound, though I naturally seem to eat a little bit over that every day anyway.

Were you taking BCAAs in the morning or doing a pure fast straight through until lunch?