The Weightlifters Thread

#6,376
#6,376
jjay2518 said:
Haha probably a lot of wisdom in that.
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Man if I got an injury lifting I cost myself money is how I look at it. Pretty sure you will do the same to yourself.

Now I still go heavy on some traditional lifts and do explosive training but anything strenuous is off limits. Pulled muscles hurt at 30. 😂😂😂😂
 
#6,377
#6,377
16" calves crew checking in.

My current program calls for a good amount of volume work concentrated on calves so I expect them to grow in the ensuing months.

If you feel that you're lagging behind in a certain muscle group (I.E. calves) extra volume for a short amount of time can be effective but progressive overload will always be the fundamental principle that applies to any muscle group. Are you consistently applying more resistance that your muscles have to respond to or are you just randomly choosing a new stimuli? "Shocking the muscles" is a myth that still continues to have life in this day and age. Track your progress, be smart, and lift with your goals in mind.
 
#6,378
#6,378
New to the boards. Glad I found this thread. Long time lifter but been out of the game due to fractured back/foot issue. I have been lucky to learn a good amount about nutrition as well so if anyone has any questions feel free to ask. BTW i'm a firm believer in IIFYM (If it fits your macros)
 
#6,379
#6,379
Finally got into some detail work after some surgeries forced me to go with more simple routines (or no training) throughout the year, like push/pull. I'm going with a 5-day split to get ready for my Costa Rica trip in January. Tryna be in the best shape of my life for my 34th birthday.

Chest
Back
Cardio
Delts
Arms
Legs
Rest
 
#6,381
#6,381
n_huffhines said:
Finally got into some detail work after some surgeries forced me to go with more simple routines (or no training) throughout the year, like push/pull. I'm going with a 5-day split to get ready for my Costa Rica trip in January. Tryna be in the best shape of my life for my 34th birthday.

Chest
Back
Cardio
Delts
Arms
Legs
Rest
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Simpler the better.
 
#6,382
#6,382
chavisut said:
Simpler the better.
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Generally speaking, yes, but I believe you have to change your routine. 3-4 weeks of this every few months.

I keep it simple with my detail work in the sense that I don't really increase # of sets. Instead of doing 4 back lifts and 12-14 sets, I do 6 lifts and 13-16 sets. It's not that much more work, it's just hitting it from all the angles.
 
#6,383
#6,383
Also, I haven't really done the scientific research to back this up, but if you buy into the idea that maintaining the pump is the key to muscle growth, then a 30 minute workout with a 25 minute chest pump is possibly more effective than a 40 minute workout with the primary pump time split between tris, delts, and chest.

Has anybody researched this claim? I think I got it from Arnold.
 
#6,384
#6,384
Most research indicates hitting muscle groups twice a week is more ideal for natural lifters and the whole every angle stuff is for very advanced.
 
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#6,385
#6,385
chavisut said:
Most research indicates hitting muscle groups twice a week is more ideal for natural lifters and the whole every angle stuff is for very advanced.
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Interesting. I have had best results while I was training more detail, but there were definitely some other variables at play. I am an ectomorph and can only add so much size, but I can rip up and look bigger than I am. That's kinda what I'm going for.
 
#6,387
#6,387
chavisut said:
Are you talking muscle confusion here?

Also, when you say best shape do you mean overall fitness or just aesthetics?
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Just aesthetics.

I know the marketing around muscle confusion is BS, and I don't think it's superior to progressive overload, if you keep progressing, but I think the shocking principle is a good way to get more out of your workout when you have psychologically plateau'd and aren't progressing.

[youtube]https://www.youtube.com/watch?v=6Nt5hZDlwpg[/youtube]
 
#6,388
#6,388
Anybody done a 5x5 routine before? I started one this week. Haven't really been to the gym in about a year and wanted to try something new
 
#6,389
#6,389
n_huffhines said:
Also, I haven't really done the scientific research to back this up, but if you buy into the idea that maintaining the pump is the key to muscle growth, then a 30 minute workout with a 25 minute chest pump is possibly more effective than a 40 minute workout with the primary pump time split between tris, delts, and chest.

Has anybody researched this claim? I think I got it from Arnold.
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Recent studies show more hypertrophic response with longer rest intervals, which would seem to go against the theory of "the pump" really contributing much, with the exception of more metabolic damage, which does play a role.

The theory is that longer rest periods allow for more work near maximum capacity, whereas shorter rest periods mark a rapid drop in performance.
 
#6,390
#6,390
chavisut said:
Are you talking muscle confusion here?

Also, when you say best shape do you mean overall fitness or just aesthetics?
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Not muscle confusion, but your body does aclimate to a stimulus (repeated bout effect) and can benefit from a change, whether it is exercise or in hand/foot position.

Dr. Mike Isratel advocates switching it up every 4 - 8 weeks, IIRC
 
#6,391
#6,391
volfan_89 said:
Anybody done a 5x5 routine before? I started one this week. Haven't really been to the gym in about a year and wanted to try something new
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I've done a linear progression 3x5 before. Considering doing Bill Starr 5x5 beginning of year to get my numbers up.
 
#6,392
#6,392
nicksjuzunk said:
Recent studies show more hypertrophic response with longer rest intervals, which would seem to go against the theory of "the pump" really contributing much, with the exception of more metabolic damage, which does play a role.

The theory is that longer rest periods allow for more work near maximum capacity, whereas shorter rest periods mark a rapid drop in performance.
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What is your objective? I don't want to look like a power lifter. I don't want to add muscle just for the sake of size. I want to look like I belong in a fitness magazine.
 
#6,394
#6,394
nicksjuzunk said:
Recent studies show more hypertrophic response with longer rest intervals, which would seem to go against the theory of "the pump" really contributing much, with the exception of more metabolic damage, which does play a role.

The theory is that longer rest periods allow for more work near maximum capacity, whereas shorter rest periods mark a rapid drop in performance.
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Longer rest periods are for power lifters. When building for aesthetics the super sets really are key. IMO I was always strong but my body didn't take off aesthetically until I started to maintain "the pump" throughout my workouts. I kept the weight heavy and reps around the 12-15 range. With a 10 rep superset of another exercise. I also do big drop sets coupled with super sets to start things off. My body responded very fast with this style of lifting. While doing this I also upped my protein intake to about double the suggested percentage for my weight at the time.
 
#6,395
#6,395
chavisut said:
Pretty sure Nick is into bodybuilding.
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Yeah, and that is my thing too, but I like to train like like the past greats did. Bulking and cutting is too extreme these days, particularly for someone like me who doesn't compete.

If Nick is competing, he likely does heavy growth/bulking and then lots of trimming. I tend to have a balanced mix all the time.

I think part of why classic body builders look different is they trained lean all the time. I like the classic look more, even if I did compete.
 
#6,396
#6,396
n_huffhines said:
Yeah, and that is my thing too, but I like to train like like the past greats did. Bulking and cutting is too extreme these days, particularly for someone like me who doesn't compete.

If Nick is competing, he likely does heavy growth/bulking and then lots of trimming. I tend to have a balanced mix all the time.

I think part of why classic body builders look different is they trained lean all the time. I like the classic look more, even if I did compete.
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That has more to do with diet and other things than a set routine.
 
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#6,397
#6,397
chavisut said:
That has more to do with diet than a set routine.

There's a reason for that change and it isn't natural.
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This would be correct. Nutrition and the different types of steroids they use/used are the huge differences. And the HGH usage really changed the game. That's why they end up looking pregnant with abs. I'm striving for natural classic build myself these days.
 
#6,398
#6,398
chavisut said:
I've done a linear progression 3x5 before. Considering doing Bill Starr 5x5 beginning of year to get my numbers up.
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The one I started is supposed to be similar to his. It's
Monday: squats 5x5, bench press 5x5 and rows 5x5
Wednesday: squats 4x5 (the first 3 sets are the same as Monday's first 3 sets; and the 4th set is repeating the 3rd set), overhead press 5x5 and deadlifts 5x5
Friday: Squats 4x5, 1x3, 1x8 (the first 4 set are the same as Monday's first 4 sets; the triple is 5 pounds higher than Monday's max set of 5; the set of 8 is 5 pounds less than Monday's max set of 5) bench and rows both the same sets as the squats.
 
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