@nDr3w
Likes Dirt
Caloric deficit and lifting heavy shit 3 days a week. Occasional DH or XC ride. That's pretty much it.how...??
what did you do to achieve this...?
Caloric deficit and lifting heavy shit 3 days a week. Occasional DH or XC ride. That's pretty much it.how...??
what did you do to achieve this...?
Found exactly the same thing tonight. Was a good session and felt much better than last weeks, added weight halfway through because it felt too light.Today, I took into account what Steve was saying about not staying in the hole too loo long before you start deadlifting. Definitely noticed a difference, felt like I was able to maintain a bit more energy through the set (kept my breathing on-par, maintained form, etc).
I know that feeling. Last time I had to do it, some guy came over and tried to lift the bar off me mid-roll. I pretty much had to yell at him to stop, I was like "Mate, I'm fine, just let the fucking thing go!".Found exactly the same thing tonight. Was a good session and felt much better than last weeks, added weight halfway through because it felt too light.
Last night's chest session was shit though. Had to do the roll of shame for the first time in years!
Good decision.Steve I just ordered some BN WPC... seemed like a great/cheap option.
I've just started going to the gym everyday and I got given a massive tub of protein for free. How often do you guys have it? Just after a workout? or for breakfast, before and after workout and before bed?Steve I just ordered some BN WPC... seemed like a great/cheap option.
between meals, 2 or 3 a day, i personaly try have one after gym and before bed atleast, the experts will know more.I've just started going to the gym everyday and I got given a massive tub of protein for free. How often do you guys have it? Just after a workout? or for breakfast, before and after workout and before bed?
Great stuff mate! Yeah its unbeliveable how much some of the serious lifters can squat/lift/move.-Was looking forward to some proper deadlift training but turns out, after correcting my stance, everything was fine. He just reinforced the "tailbone up, chest out" posture and away I went. However, I learnt that farting around at the bar is poor. You should be able to walk up to the bar and lift it in 1-1.5s. The longer you spend in the hole, the less explosive the lift. Also, when you're dead lifting, once you put the bar down after the first rep, DO NOT MOVE, This is the perfect position for you to be in. I deadlifted 150kg for reps.
There's also a comp on the 31st of March there (at the new premises in Northgate), I'm going to go and spectate, if there's any Brisbane farkers that want to come and check it out, give us a holla!
Before and after a workout (within 20min).. helps shedloads with recovery... I might have the odd one if feeling hungry and theres nothing decent to eat or i just didnt bring enough food to work/uni...I've just started going to the gym everyday and I got given a massive tub of protein for free. How often do you guys have it? Just after a workout? or for breakfast, before and after workout and before bed?
I would say no. Natural lifters need rest, it's integral. Besides, 7 days is a terribly ineffective way to train.Are 7 day splits worthwhile at my stage? I'm thinking a slightly worse routine will be counterbalanced by a shitload more motivation (training partner).
Yeh, I sussed out the gym today and we did chest/tri's and it was farking killer But I still think I would benefit from more frequency.I would say no. Natural lifters need rest, it's integral. Besides, 7 days is a terribly ineffective way to train.
Are you doing 5/3/1 at the moment? If not, sounds like that would be perfect. Running the bb template training 4 times per week i.e:
Military press day + assistance (shoulders and core)
Squats day + assistance (Legs)
Bench day + assistance (chest + tri's)
Deadlift day + assistance (back + bi's)
I did that for a while, got some wicked results on it. As for motivation? Redtube... I mean Youtube, Youtube.
It's up to you, man. Whatever you're most comfortable with and having the most fun with is going to work the best long-term. But yeah, I ran the full ball calculated approach. It seems really easy at first, but it gets hard once you start going over your previous maxes. Plus, there's heaps of room to add in explosive plyo stuff or hypertrophy stuff or core/balance shit or whatever else you're in to.Yeh, I sussed out the gym today and we did chest/tri's and it was farking killer But I still think I would benefit from more frequency.
I could probably go to a 5/3/1 routine, would you recommend doing the full hog, i.e. calculating weights and loading/deloading or just the excercises? Traditional 531 is pretty damn slow progress! (Monthly increase in weights)
I've got a sweet plan from PTC I could follow but looking for more size at the moment.
Depends on a lot of things (experience, current strength levels etc). Also, it's not possible to effectively lose weight and gain muscle at the same time unless you're using anabolic substances.Cheers for all the input in regards to protein.
I have been doing splits since starting in the gym 2 weeks ago is this not the best way to go about loosing weight and putting on muscle mass?
Actually you can. But it requires a perfect diet and slow progress, Few terms and conditions but do-able, especially if you're fat.Also, it's not possible to effectively lose weight and gain muscle at the same time unless you're using anabolic substances.
Yeh I'd like that. Shoot through the program :distrust:I assume on the 7-day split you will be training each "muscle group" or "bodypart" once a week? If so, the frequency won't be high enough.
If you want to look bigger in a t-shirt, try a 4-day upper/lower split, increase your cals and smash the upper body on support days.
If you like I can send you a program that I used to put on a fair bit of size when already at a pretty similar level to you? It also helped get my bench right up.