I am not completely sure if i understand SL 5x5 completely yet. What i got from it is, that i'm supposed to train 3 times a week, alternating from A to B. Is that true?
YAS
Cool! I will check SS now. Thanks for the help.
[editline]23rd August 2011[/editline]
SL 5x5 it will be. For how many weeks should i do this?
Give yourself goals. whether it's 200 lbs or 300 lbs. this program can give you at least 3 months maybe more without stalling once.
I'll measure my goals, once i know how much i can actually lift.
So I'm thinking about doing a strength routine for a 3 month time frame then hitting size. Would 5-3-1 be good? 5sets of 5, 5 sets of 3, 5 sets of 1?
[QUOTE=Septimas;31900716]So I'm thinking about doing a strength routine for a 3 month time frame then hitting size. Would 5-3-1 be good? 5sets of 5, 5 sets of 3, 5 sets of 1?[/QUOTE]
N.
It's literally 5 reps for one set, then 3 reps, then 1 rep.
5-3-1 is a v. good routine, esp if you are an involved in other sports that already have a high physical demand, as 531 is very low stress on the CNS (not a lot of volume).
[editline]23rd August 2011[/editline]
Personally I like just a tad bit more volume in a strength routine, but that's just me.
[editline]23rd August 2011[/editline]
actually i dont even understand 5/3/1 tbh, not as it was original intended by jim wendler
[editline]23rd August 2011[/editline]
[url]http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html[/url]
Well then I just want a routine to get me a good base strength overall, and then after a few months ill go on to a pre determined mass building workout. What would you suggest bro? Ahhhhh fore arms swole as fuck right now <3
SL 5x5?
[QUOTE=RSN;31902649]SL 5x5?[/QUOTE]
Ill look it up, thanks mate.
[QUOTE=Septimas;31902552]Well then I just want a routine to get me a good base strength overall, and then after a few months ill go on to a pre determined mass building workout. What would you suggest bro? Ahhhhh fore arms swole as fuck right now <3[/QUOTE]
This didn't come from me, put a PT I know said I should go right into hypertrophy, and recommended 12-10-8, I am considering doing that after a month of 5x5.
Stop listening to these fucking PTs already.
[QUOTE=lemoncurry;31903512]This didn't come from me, put a PT I know said I should go right into hypertrophy, and recommended 12-10-8, I am considering doing that after a month of 5x5.[/QUOTE]
This is just my brain working, but i think i would make way bigger gains once i get a base strenght going, because lifting higher weights with hypertrophy would seem to work better.
I read an article that said using an alternating cycle of 2 hypertrophy workouts per strength workout, will get you huge, and balance in strength with it.
I personally adore 531. I like low stress routines as my daily life is pretty stressful.
It's got good volume in my eyes, but it's a tad bit advanced. I'd stick with SS/SL for as long as possible. When you feel it's done, then you'll probably know what you need by yourself.
[QUOTE=JaegerMonster;31888474]My opinion on keto: Gay as shit unless you are a sedentary fat fuck.[/QUOTE]
It works the same way as a normal diet, to cut i have to eat less calories than i burn, so i still have to do exercise.... why do you hate it so much?
Worthless diet. There are better diets with less "pain" involved. Stupid complicated-off the charts-piece of shit diets.
[QUOTE=Seith;31905587]Worthless diet. There are better diets with less "pain" involved. Stupid complicated-off the charts-piece of shit diets.[/QUOTE]
Ive done other diets and they dont work, why exactly is this one bad!!??
[QUOTE=gol4z03;31905466]It works the same way as a normal diet, to cut i have to eat less calories than i burn, so i still have to do exercise.... why do you hate it so much?[/QUOTE]
Because carbs own.
Because ketosis is potentially catabolic to people involved in a high intensity sport/ not to mention really shit for performance
Because ketogenic diets are socially dysfunctional (o no im going to grab food with my friends but i cant eat any EVIL CARBS, so i'll just blow them off or starve while they enjoy a hearty meal) .
Because you fucking stink when you are in ketosis
Because ketosis isn't really that great.
Do I need to keep writing text or do you get the general gist of the idea.
[editline]23rd August 2011[/editline]
Oh and having zero carbs causes really bad cortisol responses to high intensity exercise.
FINALLY an explanation! I get the gist... thanks, I have taken the social aspect into account but I had no idea about it being catabolic or the stuff about cortisol responses. Ill just stay away from high intensity exercise, but i would still like to know, how will the cortisol affect me?
I keep forgetting that I'm supposed to be cramming my face. How the hell do you cats remember to eat all the time?
[QUOTE=Big Dumb American;31908683]I keep forgetting that I'm supposed to be cramming my face. How the hell do you cats remember to eat all the time?[/QUOTE] I drink alot of whole milk mixed with protein shakes
[QUOTE=Septimas;31908738]I drink alot of whole milk mixed with protein shakes[/QUOTE]
I'm thinking about getting soy milk for my shakes. Doesn't taste quite as good, but it's got a ton of protein crammed in there. I might need to get a gainer or something, too. I just don't have time to eat six meals a day, I need something I can grab and go. Protein bars are good, but they're just so expensive! I'm thawing a bunch of chicken now since I have tomorrow off (first day in forever, it feels like!), and I'll cook the whole lot up tomorrow and munch on em for the rest of the week.
[QUOTE=Big Dumb American;31908822]I'm thinking about getting soy milk for my shakes. Doesn't taste quite as good, but it's got a ton of protein crammed in there. I might need to get a gainer or something, too. I just don't have time to eat six meals a day, I need something I can grab and go. Protein bars are good, but they're just so expensive! I'm thawing a bunch of chicken now since I have tomorrow off (first day in forever, it feels like!), and I'll cook the whole lot up tomorrow and munch on em for the rest of the week.[/QUOTE] Everytime I check the back of soy milk I see like 1 or 2g protein per 240ml. And whenever I am set to work all week I actually lose weight. I do physical labor all day with 1 15 break. So I literally scarf down a liter of milk and a cliff bar during that time.
I make a protein smoothie in my blender, which roughly has 100-1200 calories, and i dont even use a gainer protein mix, just regular whey protein.
What i do is, get frozen strawberries (or fruit of your choice) i put about 2 big handfuls in there, thats roughly 2-3 cups, each cup being 50 calories. If they are frozen, you dont need to add ice, so its a thicker smoothie and quicker to gun down. Also more delicious.
150 down.
Then, i get ice vanilla ice cream. i put about 2 big scoops, maybe 3, which is around 340-360 calories, and has some protein in it, i think 6-9 grams.
350 down.
After that, i put 1- 1.5 scoops of protein powder (non gainer, strawberry flavored) and that is 50 grams of protein or so (from my brand.) and has 200 calories in it.
200 more.
And after all of that, i pour in a decent amount of whole milk, probably 2 cups or so. 2 cups = 300 calories, 16 grams of protein.
So all in all, with this 1 smoothie, which i can drink in about 3 minutes through a straw, and it tastes fucking delicious, i get roughly 1,000 calories (if im hungrier i will add more, etc) and around 60-70 grams of protein.
I also drink this with some meals sometimes. But usually i just drink one after i work out, and one before i go to bed.
Coupling that, with a 3 egg omlet, with ham, cheese, and a big glass (2-3 cups) of whole milk, (whole meal equals to 1100-1200 calories and loads of protein) i get my whole gain in a few meals.
Swag
[QUOTE=gol4z03;31908634]FINALLY an explanation! I get the gist... thanks, I have taken the social aspect into account but I had no idea about it being catabolic or the stuff about cortisol responses. Ill just stay away from high intensity exercise, but i would still like to know, how will the cortisol affect me?[/QUOTE]
Cortisol is the body's stress hormone. Like any hormone, a certain amount of it is needed for healthy body function, but too much can be nasty.
Cortisol hampers the production of testosterone for one thing, can increase brown fat stores (i,e that nasty spots that are hard to get rid of, such as the fat pocket just under the belly button), inhibits insulin usage (insulin resistance), increases blood pressure etc etc.
ofc most of these aren't a big concern unless you are having routinely high cortisol. The most noticeable effect however is feeling like absolute shit, and I guarantee you this will happen if you try to tackle high intensity exercise while in ketosis.
Fuck. The only fat i constantly have is under my bellybutton.
HOW TO REMOVE.
[QUOTE=Septimas;31910076]Fuck. The only fat i constantly have is under my bellybutton.
HOW TO REMOVE.[/QUOTE]
eat less than you exert
Meh, im on a bulk right now. But i always have that while normally maintencing. Time for an influx of decline situps with a 45 plate.
"halp, my tummy is fat but i am skinny"
WORK YOUR ABS
(i don't mean working abs will target an area of fat, why you givin me boxes)
I'm sorry but working your abs isn't a solution to lower stomach fat. If you want to lose it you need to do a combination of diet, cardio, and lower ab workouts such as leg/knee raises, scissor kicks, etc. Oh and by the way it's not easy so don't expect results over night.
Sorry, you need to Log In to post a reply to this thread.
