Weightlifting and Bodybuilding thread v. holy shit we have the sub back
386 replies, posted
you shouldnt be hitting the same muscle group 3-4x a week if your natty
Hit a 100 kg bench press last Wednesday. Pretty proud of myself tbh. I'm excited to see how I'll progress before the year ends.
nah m8, that idea was what was holding me back for years, on my current routine we do 4 days full body
Monday: Squat, incline bench, chin ups, lunges
Tuesday: Comp bench, front squats, deficit deadlifts
Thursday: Squat, Bench, shoulder + back work
Friday: Deadlift, bench, core
Ill post specific program here sometime
big PR today, 170kg back squat low bar with belt and knee sleeves, thats +30kg this year. 180 might be possible at my next meet in 2 months
I'm trying to do PPL but more often than not I end up doing 3 or 4 sessions per week rather than 6 due to other commitments. Is it still worth it or should I switch program?
https://files.facepunch.com/forum/upload/218763/626cdd84-6009-4dd2-bd9b-bae718455efd/video-1527180650.mp4
190kg, I wanted to hit more, maybe 195 or 200, but I didnt want to risk it. Deload week next week is badly needed, got tendonitis flaring up on my right knee.
Your form is fucking impeccable nice job, it your pr atm?
You can effectively if you're not dumb with volume. Fresh day means better performance, more sleep between practiced sets means better skill development.
https://www.reddit.com/r/weightroom/comments/5rd3i2/dr_mike_israetel_latest_evolution_of_mrv_and/
yup thats a PR, 7.5kg above my comp max
whats the best way for a fat cunt to lose weight without losing a lot of muscle, if i wanted to lose 20kg at a rate of 1lb / week it would take almost a year, there has to be a quicker way
Cut down diet and up aerobic exercise? I mean you'll have to cut, one way or another.
i know that im just wondering if i can go over the standard 500 calorie deficit without losing too much muscle , id rather be a fat fuck for the rest of my life than spend a year cutting or go skelly again
Hmm, got no citations but I doubt you'll go skelly by cutting (That is, if you have muscle mass right now), as I do not know exact numbers on muscle atrophy in regard to cal deficit. Maybe someone else is more knowledgeable about this. You most likely will not progress in your lifts and feel incredibly weak though.
I'd probably go for maintenance cal intake and run a bunch.
Note: also yeah, that's the intention. Cool that you noticed (^:
Does cardio burn muscle if you're already eating at a huge deficit? I know cardio kills gainz is a meme but Idk how it works
According to some article I read, your body will prioritise and break down carbohydrates first, which you get through nutrition. After that your glycogen reserves will be targeted. Once these are depleted, another fuel source is needed: triacylglycerol (fat). Only after your body runs out of fat to use, you'll start breaking down muscle.
Since you would be on a deficit, you would simply fasten the process, as no abundance of carbohydrates are available, your body will immediately opt for glycogen, and then triacylglycerol.
I reckon you'll be satisfied with your weight long before you reach point of muscle burn.
Look into intermittent fasting but I not sure how much of it is broscience though.
IF is just a good way to cut down your calorie consumption without making a lot of effort, no broscience needed when you straight up feel less hungry and don't eat as much
the big problem you get from large calorie deficits is maintaining muscle, not only because you still see muscle loss even while burning fat stores, but because you don't have the energy to lift heavy shit when the only thing you've eaten in the last day eaten a boiled chicken breast. if you want faster than the 1lb a week from 500 calorie deficits, you're going to need to hand in your natty card for some DNP
What is the general consensus on lifting on a cut when there's not much muscle to retain? I don't really know how much muscle I got on my body still but my stats after a long hiatus and a lot of junk food is -
Deadlift - 70kg 1x5
Squat - 52.5kg 3x5
Bench press - 45kg 3x5
Barbell rows - 40kg 3x5
It is far from where I left off but its better than what I started off with when I was done with my last successful cut (75kg BW @ 190cm). Would I still see progress even if I'm cutting and lifting due to the muscle memory? I read something about it taking 7 years for a muscle cell to completely vanish and that they only deplete themselves and become inactive if lifting is ceased. I don't feel the drive to go lift if it won't do me much good but hopefully you guys can prove me wrong.
ive actually done IF before & it was pretty sick, planning to use it again
remember to eat clen bro
youre still in prime noob gains region, if you dont like your weight you can cut but you will hit a wall sooner or later
Was doing great during today's session, but then I overheard some girl talking to a couple of regulars about the amount of women in the gym. She started counting, paused, and then pointed towards me while finishing her count and laughing.
Sometimes the tiniest things just ruin your motivation.
Fuck hoes like this. Opinions of people as low as them don't matter. Keep on lifting weights and have them mire you when you've reached your goals.
Keep it up, you're gonna win in the long run.
Talk to gym staff, or tell her to shut the fuck up, dont let some cunt bring you down.
Wear headphones and blast some metal, zone out and put on a frown. Are you at the gym to socialize or put on mass? 😡
Get big and they won't talk shit (within earshot)
Vapid cunt bro, don't let that shit mess with your head.
You're putting in work and she's the gym slam pig, don't worry about it and focus on your lifts and you'll get jooicy. Won't have shit to say then.
Do any of you guys have the same problem when doing dumbbells
my left arm keeps giving up on me
im right handed
Being stronger on your dominant arm is pretty normal, whenever you do an exercise if you're using dumbells try a slightly lower weight, something more comfortable on your left arm and do more reps.
cheers mate
Bench every fucking day!! I like your style, man.
left pec was smaller so started training it more for a few months, now it's stronger than the right but still smaller
Gotta get that wicked asymmetry, so everyone knows not to get on your bad side.
For real tho, don't you counteract this by doing barbell work opposed to dumbbell work?
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