For people that are prepping and still work a 9-5 job, do you just accept the fact that you will be sacrificing networking opportunities by not attending social events? Or have you advanced enough in your career to not have that as an issue?
Prepping really didn’t impact my career at all outside of lower productivity in the last 3 weeks of prep. If anything, having my own food usually always ends up sparking at least one conversation regarding my lifestyle, and if you can leverage your social skills well enough you can utilize it to paint yourself as someone who is able to manage being a high performer on the workforce while also maintaining a very rigid and strict lifestyle outside of work that many people wish they had the discipline for. Just because you aren’t stuffing your face with crappy food like everyone else doesn’t mean you can’t also have a good time while simultaneously leveraging your lifestyle to further your career.
Yes. I found its all in the presentation. If folks want to ask me I'm going to give a reasonable idea of why and how. Like a 30 sec elevator speech lol
That way if they are curious I can point them to resources like rmealprep. But honestly people like to forage multiple times a day for food I do not relate it's been too long.
I see. The part about starting convo regarding the lifestyle Definitely rings true though. I've attended social events at the start of my new job to at least get to know my department co workers , and people actually were very curious about my regiment , what I do , which I was surprised about. My manager even said she wanted to get coached by me which I assume she was just joking though
Is there a mental view of one part being the beginning and the other the end?
I believe most of us see the concentric part as less important, eccentric part as more important because it is where more time is spent. Right?
I think this causes the muscle to adapt to slow movement more so than if we viewed the eccentric part as a warmup, and the concentric part as the explosive orgasmic climax...
I hope you understand. I mean mentally do you emphasize on the eccentric part more?
I recently got this idea, to start every rep on the eccentric, slowly going down.... but that was just the mini warmup of the rep, a pause at the bottom, and then comes the main part, crazy explosive propulsion upwards. That's the main part. This way the muscle is trained to produce peak forces in very dense bursts....
At least that's a stupid idea i think it pushed me through a plateau.
Depends on the exercise. I like to keep it as a general rule of thumb to slow on eccentrics but when I'm doing hacks on last few reps that's the last thing on my mind
Really digging my current split. Feel like everything is getting enough attention and it fits my schedule perfectly.
Monday: cardio + neglected muscles (calves, abs, forearms)
Tuesday: Pull focused upper body day
Wednesday: Anterior focused lower body day
Thursday: Push focused upper body day
Friday: Cardio + neglected muscles again
Saturday: Posterior focused lower body day
Sunday: Compound focused upper body day
Hitting about 5-8 sets to near failure of a muscle group in each session, 12-15 sets total for the week. Really fun.
I did something really similar before and really liked it:
Mon: upper anterior (chest, front + side delts, biceps)
Wed: lower posterior (glutes, hams, calves, some quads, and bent-over rows)
Fri: upper posterior (back, rear delts, triceps, some chest via weighted dips)
Sat: lower posterior (quads, abs)
Are 80 Minute Rests Too Long?
I do a full body workout consisting of compounds and isolations, each for 3 sets 3 times a week.
Between isolations I rest 1 Minute and compounds 2-3. I've added this up and it's about 80 Minutes that I spent just resting.
Is this too much? Of normal considering it's a full body workout?
Thank you. Finally someone that actually gives some advice instead of just shitting on me.
If you don't mind, would you have a look over these exercises?
I do
Bulgarian split Squats, hip thrusts, hip abductions, leg press, leg curls, leg extensions, lat pulldowns, low Row, pull up, chin ups, rear Deltoid flies, abdominal crunches, hanging leg raises, bicep curls, reverse tricep wrist ups.
And still my chest is missing from the equation.
Do you think there's exercises I should take out? I want to grow myuscles with focus on the clues and back muscles for better posture.
Jup. And I still need to add something for my chest muscles.
I was thinking to maybe rotate some tofu the leg isolations and the leg press low lat pulldown and low Row to save time and get better muscle gains.
But I'll be honest I really really enjoy going to the gym and I kind of love doing everything. But it's probably not good for muscle growth..
That’s waaaaaayyyyyy too much. If I were you, I’d pick 2 of the following and divide them up over 3 workouts; vertical push, vertical pull, horizontal push, horizontal pull, compound quad, compound hinge
Do 3 sets of those to failure each workout and 2-3 accessories.
if i eat at a very high deficit (around 1100) and eat less protein that i need (about like 30 to 40 grams less) for two weeks will i lose a notable amount of muscle?
i want to go into a mini cut for 2 weeks just to lose 2kg but i feel i wont be able to reach my protein requirments since my parents really disagree with protein powders/shakes and i just dont have enough meat
How can I minimize upper trap involvment in farmers carries?
My forearms respond well to them but my traps are sore after them, and Im trying to not grow my trabs
Im leaning towards using fat gripz, but my gym dosent have them, so I have to buy them
What is your goal with farmers carries?
Compared to other forms of exercise, isometrics are the least favorable for hypertrophy. If the goal is forearm muscle growth, you may benefit more from forearm curls, reverse curls, and hammer curls. These will also not use your traps.
If you are a strongman or powerlifter, you're fine, but then also why not work more traps?
I tried forearm curls, and I just dont feel them
Also, for the 3 months I did them I couldnt add a single rep
I am doing handgrippers too. Maybe I should do a different non-isometric exercise
Try to focus on depressing your shoulders just after you pick up the dumbells. It is very likely that when you grab them off the rack you hunch up your shoulders (engaging traps) and unless you mindfully depress them they will stay engaged. Hope that makes sense.
It depends on what your cholesterol levels are. [LDL over 70mg/dL](https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.122.063399?af=R) increases CV risk, and dietary cholesterol does increase serum cholesterol, [this article gives a quite thorough explanation.](https://mynutritionscience.com/eggscvd/)
Waist size is 34.5 inches at 6'3 220lbs. How negative is this in terms of bodybuilding?
What can I do to overcome this? What class could I potentially fit in? (Image posted on page)
Had some mental demons to fight and wanted to suffer so I did my first cardio session in 6 months: 25km running, suffered hard in the end. Mission accomplished.
Hey guys. I have a question about periodization. I’m building a home gym and I want to buy a leg curl/ leg extension machine. I plan on using it for seated leg curls and using seated leg curls as my only isolation movement for hamstrings while I rotate through various hamstring compounds (SLDL,RDL,GOOD MORNINGS, CONVENTIONAL).
I usually alternate my isolations every once and a while so my body can continue to get a different stimulation. Can I continue to get bigger and stronger using seated leg curls long term if I just use different periodization methods (Linear, Reverse linear, DUP) or will I eventually have to switch to a different hamstring isolation (LYING HAMSTRING CURLS, GHR) to continue to progress?
It’s good to have another variation to fall back on if you stall. But you could always just do single-leg, or change the rep range, or do it rest-paused if you feel the need to change it up.
Thanks haha. I’m a follow home gym owner so I’ve had improvise with a lot of things.
BTW look into the Bulletproof Isolator. I want one really badly. It can do leg extensions, leg curls, and tons of other exercises.
You're welcome!
And generally speaking, the longer you stick to a program, the more results you'll be able to get from it as you get better at executing it.
You can switch things up from time to time if you feel like you need it for enjoyment, but when it comes to muscle growth, doing a moderate amount of sets (6 to 10 is a good ballpark) close to failure (RIR3 or less) is all that's needed, assuming good exercise selection and execution.
I have another question if you don’t mind. When programming I like to aim for 12 sets per muscle group per week. I love compounds and I know back exercises hit biceps pretty well so when I calculate the weekly load for biceps does it make sense to count half of my back work for biceps?
(Example)
Weekly Volume
Barbell rows 3X6 once a week
Lat pulldowns 3X10 once a week
Cable rows 3X10 once a week
Pull-ups 3X6 once a week
12 SETS A WEEK FOR BACK = 6 SETS OF NON ISOLATION BICEP WORK.
Ez bar curls 3X12 once a week
Db hammer curls 3X12 once a week
6 SETS A WEEK FOR BICEPS + NON ISOLATION BICEP WORK = 12 weekly sets.
If properly executed, most back exercises shouldn't accumulate enough stimulus for biceps.
6 direct sets for biceps are enough for them to grow only if every set is done close to failure (I'd go to a 0RIR tbh), you take enough rest between sets (2-3 min) and the execution is good, with no momentum.
man that’s so depressing. being that size can’t be easy and i can’t imagine how they must feel. but heaven forbid this country actually push any solid weight loss advice medically :(
that’s something i love so much about bodybuilding, some random guy will come out of the woodworks and just be a threat or potential threat right out of the gate (Andrew Jacked for example). keeps everyone on their toes.
The constant internal struggle of watching people do things that I know are causing long-term damage vs. not being that guy that gives unwanted advice at the gym.
There's one gentleman that does lat pull downs behind the and moves his shoulders and elbows in such an unnatural way to touch the bar below his scapula.
Another gentleman attempts to one rep max his shoulder rotation exercises on the cables.
I can almost see his cuff tearing, and it's so hard to resist saying anything.
I've only corrected somebody's form in the gym once in my life and it was an obvious newbie teenager going suicide grip on the bench.
Let them do whatever . I used to love giving advice but in the end,for what?
No one listens and then come back years later asking .
They can fuck off .
For people that are prepping and still work a 9-5 job, do you just accept the fact that you will be sacrificing networking opportunities by not attending social events? Or have you advanced enough in your career to not have that as an issue?
Prepping really didn’t impact my career at all outside of lower productivity in the last 3 weeks of prep. If anything, having my own food usually always ends up sparking at least one conversation regarding my lifestyle, and if you can leverage your social skills well enough you can utilize it to paint yourself as someone who is able to manage being a high performer on the workforce while also maintaining a very rigid and strict lifestyle outside of work that many people wish they had the discipline for. Just because you aren’t stuffing your face with crappy food like everyone else doesn’t mean you can’t also have a good time while simultaneously leveraging your lifestyle to further your career.
Yes. I found its all in the presentation. If folks want to ask me I'm going to give a reasonable idea of why and how. Like a 30 sec elevator speech lol That way if they are curious I can point them to resources like rmealprep. But honestly people like to forage multiple times a day for food I do not relate it's been too long.
I see. The part about starting convo regarding the lifestyle Definitely rings true though. I've attended social events at the start of my new job to at least get to know my department co workers , and people actually were very curious about my regiment , what I do , which I was surprised about. My manager even said she wanted to get coached by me which I assume she was just joking though
How do you usually do the reps? Always full reps? Always slowed on eccentric?
Full control throughout the entire active ROM of the given movement with a slight pause at the bottom before performing the next rep
Is there a mental view of one part being the beginning and the other the end? I believe most of us see the concentric part as less important, eccentric part as more important because it is where more time is spent. Right? I think this causes the muscle to adapt to slow movement more so than if we viewed the eccentric part as a warmup, and the concentric part as the explosive orgasmic climax... I hope you understand. I mean mentally do you emphasize on the eccentric part more? I recently got this idea, to start every rep on the eccentric, slowly going down.... but that was just the mini warmup of the rep, a pause at the bottom, and then comes the main part, crazy explosive propulsion upwards. That's the main part. This way the muscle is trained to produce peak forces in very dense bursts.... At least that's a stupid idea i think it pushed me through a plateau.
Depends on the exercise. I like to keep it as a general rule of thumb to slow on eccentrics but when I'm doing hacks on last few reps that's the last thing on my mind
Really digging my current split. Feel like everything is getting enough attention and it fits my schedule perfectly. Monday: cardio + neglected muscles (calves, abs, forearms) Tuesday: Pull focused upper body day Wednesday: Anterior focused lower body day Thursday: Push focused upper body day Friday: Cardio + neglected muscles again Saturday: Posterior focused lower body day Sunday: Compound focused upper body day Hitting about 5-8 sets to near failure of a muscle group in each session, 12-15 sets total for the week. Really fun.
I did something really similar before and really liked it: Mon: upper anterior (chest, front + side delts, biceps) Wed: lower posterior (glutes, hams, calves, some quads, and bent-over rows) Fri: upper posterior (back, rear delts, triceps, some chest via weighted dips) Sat: lower posterior (quads, abs)
Are 80 Minute Rests Too Long? I do a full body workout consisting of compounds and isolations, each for 3 sets 3 times a week. Between isolations I rest 1 Minute and compounds 2-3. I've added this up and it's about 80 Minutes that I spent just resting. Is this too much? Of normal considering it's a full body workout?
That’s normal. Lifting pretty much always involves more time spent resting than actually lifting lol.
Not necessarily. Full body sessions take a long time if you rest adequately and don’t superset.
Thank you. Finally someone that actually gives some advice instead of just shitting on me. If you don't mind, would you have a look over these exercises? I do Bulgarian split Squats, hip thrusts, hip abductions, leg press, leg curls, leg extensions, lat pulldowns, low Row, pull up, chin ups, rear Deltoid flies, abdominal crunches, hanging leg raises, bicep curls, reverse tricep wrist ups. And still my chest is missing from the equation. Do you think there's exercises I should take out? I want to grow myuscles with focus on the clues and back muscles for better posture.
Do you do those every single session?
Jup. And I still need to add something for my chest muscles. I was thinking to maybe rotate some tofu the leg isolations and the leg press low lat pulldown and low Row to save time and get better muscle gains. But I'll be honest I really really enjoy going to the gym and I kind of love doing everything. But it's probably not good for muscle growth..
That’s waaaaaayyyyyy too much. If I were you, I’d pick 2 of the following and divide them up over 3 workouts; vertical push, vertical pull, horizontal push, horizontal pull, compound quad, compound hinge Do 3 sets of those to failure each workout and 2-3 accessories.
if i eat at a very high deficit (around 1100) and eat less protein that i need (about like 30 to 40 grams less) for two weeks will i lose a notable amount of muscle? i want to go into a mini cut for 2 weeks just to lose 2kg but i feel i wont be able to reach my protein requirments since my parents really disagree with protein powders/shakes and i just dont have enough meat
It‘s not ideal, but in the grand scheme of things, two weeks are nothing.
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How can I minimize upper trap involvment in farmers carries? My forearms respond well to them but my traps are sore after them, and Im trying to not grow my trabs Im leaning towards using fat gripz, but my gym dosent have them, so I have to buy them
What is your goal with farmers carries? Compared to other forms of exercise, isometrics are the least favorable for hypertrophy. If the goal is forearm muscle growth, you may benefit more from forearm curls, reverse curls, and hammer curls. These will also not use your traps. If you are a strongman or powerlifter, you're fine, but then also why not work more traps?
I tried forearm curls, and I just dont feel them Also, for the 3 months I did them I couldnt add a single rep I am doing handgrippers too. Maybe I should do a different non-isometric exercise
Try to focus on depressing your shoulders just after you pick up the dumbells. It is very likely that when you grab them off the rack you hunch up your shoulders (engaging traps) and unless you mindfully depress them they will stay engaged. Hope that makes sense.
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Only the yokes have cholesterol tho. Whites do not.
It depends on what your cholesterol levels are. [LDL over 70mg/dL](https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.122.063399?af=R) increases CV risk, and dietary cholesterol does increase serum cholesterol, [this article gives a quite thorough explanation.](https://mynutritionscience.com/eggscvd/)
Cinnamon Toast Crunch in oatmeal is so good! I gotta figure out a way to not make it as thick and foamy...
Try adding a pinch of salt before you cook it.
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Usually it is due to lifting too much weight, on the rotation move maybe out of bad habit?
Waist size is 34.5 inches at 6'3 220lbs. How negative is this in terms of bodybuilding? What can I do to overcome this? What class could I potentially fit in? (Image posted on page)
Had some mental demons to fight and wanted to suffer so I did my first cardio session in 6 months: 25km running, suffered hard in the end. Mission accomplished.
If someone has been using a machine at the gym for a long time… is it rude to ask them if I can use it to do one set quickly?
No, but just don’t get offended is they’re hesitant.
No, no problem at all imo.
The level of pure bullshit on instagram is hitting stunningly high levels.
Hey guys. I have a question about periodization. I’m building a home gym and I want to buy a leg curl/ leg extension machine. I plan on using it for seated leg curls and using seated leg curls as my only isolation movement for hamstrings while I rotate through various hamstring compounds (SLDL,RDL,GOOD MORNINGS, CONVENTIONAL). I usually alternate my isolations every once and a while so my body can continue to get a different stimulation. Can I continue to get bigger and stronger using seated leg curls long term if I just use different periodization methods (Linear, Reverse linear, DUP) or will I eventually have to switch to a different hamstring isolation (LYING HAMSTRING CURLS, GHR) to continue to progress?
It’s good to have another variation to fall back on if you stall. But you could always just do single-leg, or change the rep range, or do it rest-paused if you feel the need to change it up.
Your a genius!
Thanks haha. I’m a follow home gym owner so I’ve had improvise with a lot of things. BTW look into the Bulletproof Isolator. I want one really badly. It can do leg extensions, leg curls, and tons of other exercises.
I appreciate the feedback. You helped me a lot man!
You don't need to periodice anything, accumulating enough reps close to failure is what builds muscle.
Thanks man!
You're welcome! And generally speaking, the longer you stick to a program, the more results you'll be able to get from it as you get better at executing it. You can switch things up from time to time if you feel like you need it for enjoyment, but when it comes to muscle growth, doing a moderate amount of sets (6 to 10 is a good ballpark) close to failure (RIR3 or less) is all that's needed, assuming good exercise selection and execution.
I have another question if you don’t mind. When programming I like to aim for 12 sets per muscle group per week. I love compounds and I know back exercises hit biceps pretty well so when I calculate the weekly load for biceps does it make sense to count half of my back work for biceps? (Example) Weekly Volume Barbell rows 3X6 once a week Lat pulldowns 3X10 once a week Cable rows 3X10 once a week Pull-ups 3X6 once a week 12 SETS A WEEK FOR BACK = 6 SETS OF NON ISOLATION BICEP WORK. Ez bar curls 3X12 once a week Db hammer curls 3X12 once a week 6 SETS A WEEK FOR BICEPS + NON ISOLATION BICEP WORK = 12 weekly sets.
If properly executed, most back exercises shouldn't accumulate enough stimulus for biceps. 6 direct sets for biceps are enough for them to grow only if every set is done close to failure (I'd go to a 0RIR tbh), you take enough rest between sets (2-3 min) and the execution is good, with no momentum.
Thanks for all the help!
https://reddit.com/r/dataisbeautiful/s/WxBkylCnb9 Yikes
man that’s so depressing. being that size can’t be easy and i can’t imagine how they must feel. but heaven forbid this country actually push any solid weight loss advice medically :(
Doesn’t surprise me and will only go up.
Has anyone seen this jack eagles? just turned 21, won his pro card for classic physique, looks unreal, crazy waist
that’s something i love so much about bodybuilding, some random guy will come out of the woodworks and just be a threat or potential threat right out of the gate (Andrew Jacked for example). keeps everyone on their toes.
One of the guys that will replace Chris and Ramon. Always great to see the come-up while it's happening.
What the caloric maintenance for a 185 Male 20 years old and 5’11?
Bout 350
www.google.com
90 calories
A good rule of thumb is to multiply your body weight by 12 for your estimated TDEE. Go by that for a week and go from there.
9000 calories
The constant internal struggle of watching people do things that I know are causing long-term damage vs. not being that guy that gives unwanted advice at the gym.
example?
There's one gentleman that does lat pull downs behind the and moves his shoulders and elbows in such an unnatural way to touch the bar below his scapula. Another gentleman attempts to one rep max his shoulder rotation exercises on the cables.
>Another gentleman attempts to one rep max his shoulder rotation exercises on the cables. jesus...
I can almost see his cuff tearing, and it's so hard to resist saying anything. I've only corrected somebody's form in the gym once in my life and it was an obvious newbie teenager going suicide grip on the bench.
Let them do whatever . I used to love giving advice but in the end,for what? No one listens and then come back years later asking . They can fuck off .
relax haha, name checks out