Workout/Lifting Thread and Health Thread

• Automatik

  

  Regarding high vs low reps. I go back and forth. It all depends on where I'm at with my program/routine and lifts.
  
  Right now I'm going a little higher because I'm still getting back into a groove. Recovery after legs is still a mofo.
• BR1986FB

  ernest_t_bass;1676466 wrote:Why don't you mentor him, then?

  Because he's a "20-something." He knows everything! :rolleyes:
• BR1986FB

  Sonofanump;1676468 wrote:Don't know how young or what his goal is, but I'd rather see a younger person 3x12 than 5-3-1 on the bench.

  He's 27. Like a lot of guys in that age group, he's bought into the bodybuilding magazines "cookie cutter/one size fits all" routines so that's what he thinks works. What he doesn't realize is that doing 20 sets of chest followed by 12 sets of triceps is all fine & good if you're using anabolics but it's overtraining if you're natural. I know, I fell into that trap when I was his age. Bodybuilding gym I trained at when I was 19 had me doing 30 sets of biceps. smdh
• jmog

  I only do "high rep" on abs as I am looking more for the "cut" look there. Biceps, Triceps, Chest, Back, Shoulders, Legs I go all for the 4-8 reps per set (typically 3 sets).
  
  I will end up doing 4 different ab exercises at 50 reps each (try to do as much continuously as possible) but lower weights (some just body weight).
• Automatik

  

  Just an FYI.... You're wasting your time focusing that much time/effort on abs to get the "cut look there"
• BR1986FB

  Automatik;1676493 wrote:Just an FYI.... You're wasting your time focusing that much time/effort on abs to get the "cut look there"

  Agreed. Abs are 90% about what you're eating. You only need 2-3 moves (max) and you don't need a ton of reps.
• jmog

  Enlighten me about abs then...
  
  I still eat pretty much whatever. I have been doing some sprint/walk type cardio (not just jogging for 20 minutes) 4-5 times a week. I hit abs 4-5 times a week.
  
  I have completely turned a little bit of a gut into a 6 pack and was just trying to finish losing the "love handles"/fat around the obliques.
  
  
  Best way to do that then?
• Automatik

  

  Everyone has abs. If you are carrying a higher bf% it doesn't matter how many ab exercises you do, they won't show. For that you need to dial in your diet and run at a caloric deficit.
  
  Google "caloric deficit".... maybe look into intermittent fasting if you want something that is rather easy (to me at least) and very effective regarding fat loss.
  
  Regarding the fat around you obliques, you just gotta diet that shit off. It's stubborn, I know...I deal with the same problem.
• jmog

  Automatik;1676545 wrote:Everyone has abs. If you are carrying a higher bf% it doesn't matter how many ab exercises you do, they won't show. For that you need to dial in your diet and run at a caloric deficit.
  
  Google "caloric deficit".... maybe look into intermittent fasting if you want something that is rather easy (to me at least) and very effective regarding fat loss.
  
  Regarding the fat around you obliques, you just gotta diet that shit off. It's stubborn, I know...I deal with the same problem.

  I am assuming that the diet and calorie deficit can be also accomplished by burning more calories as well? I do a good amount of cardio (all my cardio is sprint for 1 minute, walk 1 minute, rinse repeat for 2-6 miles depending on the time frame).
• Automatik

  

  Yes, that will work, but if you really want noticeable changes I'd try counting calories. It's cliche and beat to all hell, but abs really are "made in the kitchen."
  
  You said you already had abs, so I'm assuming your rather lean right now. Dial the diet in and and the changes will come. I was to a point where I was lean and could just eat strict for a week and see changes, then I'd fuck off a bit and go back to being strict. I felt it was easiest to follow a diet during the week, zero fuck ups, and let loose a little during the weekend.
• BR1986FB

  You can also cut the calories, up the intensity in your weight workouts and say "screw the cardio." That way, you get shredded while not losing as much body mass/muscle.
• jmog

  BR1986FB;1676561 wrote:You can also cut the calories, up the intensity in your weight workouts and say "screw the cardio." That way, you get shredded while not losing as much body mass/muscle.

  Up the intensity on the weight workouts in what way? I lift upper body 3-4 times a week and legs about twice a week (genetically have big/strong muscular legs, plus with the sprinting cardio I don't need legs as much).
  
  I do typically 3 sets of 4-8 reps on each upper body muscle group in those 3-4 times a week. I also do not break between sets. I pick 2 or 3 exercises and quickly rotate. Let's say I am doing bench, skull crusher tricep extensions, and curls. I will do a bench set, go right to skull crushers, to curls, and repeat with no break in between. Still getting the rest for the main muscle group without taking a whole body rest.
  
  I don't go crazy cross fit sprint between the sets, but it definitely helps get more intensity in less time since I typically work out on my lunch break at work.
• vdubb96

  

  I started doing my intermitent fasting again on monday. Forgot how much it sucks at first but damn does it work. Agree 100% on abs though, it's basically all nutrition.
• BR1986FB

  Off topic but Jesus....look at this dude's hands.....
  
  http://spotmebro.com/denis-cyplenkov-hands/
• BORIStheCrusher

  

  jmog;1676541 wrote:Enlighten me about abs then...
  
  I still eat pretty much whatever. I have been doing some sprint/walk type cardio (not just jogging for 20 minutes) 4-5 times a week. I hit abs 4-5 times a week.
  
  I have completely turned a little bit of a gut into a 6 pack and was just trying to finish losing the "love handles"/fat around the obliques.
  
  
  Best way to do that then?

  MyFitnessPal. MFP should be on your phone and use it daily.
• BORIStheCrusher

  

  BR1986FB;1676572 wrote:Off topic but Jesus....look at this dude's hands.....
  
  http://spotmebro.com/denis-cyplenkov-hands/

  Side effect from the roids?
• BR1986FB

  BORIStheCrusher;1676578 wrote:Side effect from the roids?

  I don't think roids will do that to your hands. Maybe growth hormone but good lord. Dude looks like he's got five keilbasa's coming out of his hands.
• jmog

  BORIStheCrusher;1676577 wrote:MyFitnessPal. MFP should be on your phone and use it daily.

  Just downloaded it and is rather good at finding even restaurant food. Ate something "new" off Panera Bread's menu for lunch today and it was there...
  
  Not a bad app at all.
• BORIStheCrusher

  

  jmog;1676588 wrote:Just downloaded it and is rather good at finding even restaurant food. Ate something "new" off Panera Bread's menu for lunch today and it was there...
  
  Not a bad app at all.

  Yeah you can find pretty much anything on there, and the bar code scanner makes it super easy. Anybody into fitness should have this app.
• fan_from_texas

  Prefer MFP to Lose it?
• BR1986FB

  For benchers....
  
  http://www.t-nation.com/training/4-bench-press-lies
• BR1986FB

  Jesus.....most would puke doing this
  
  http://www.t-nation.com/training/185-rep-squat-workout
• rrfan

  

  I almost puked just reading that...
• Raw Dawgin' it

  

  BR1986FB;1678422 wrote:Jesus.....most would puke doing this
  
  http://www.t-nation.com/training/185-rep-squat-workout

  Holy...shit...
  
  " 305 x 75, 405 x 27, and 455 x 15 at a bodyweight of 212-pounds or under"
• BR1986FB

  Raw Dawgin' it;1678475 wrote:Holy...shit...
  
  " 305 x 75, 405 x 27, and 455 x 15 at a bodyweight of 212-pounds or under"

  Back in the day, Tom Platz, known for his freakishly monstrous legs would put those numbers to shame. I'd heard Platz did well over 100 reps with 315. I'd be spitting out lung.