BG Fitness Fanatics II: We Work Out

[Cream Soda]

Worthwhile mentioning, however, that you can at maintenance, assuming you're not already ripped as shit (As if you're eating to maintain weight and exercising more, you can lower body fat and use those cals to put on muscle). It's not as fast as a bulk/cut, but fuck it I have enough muscle mass as it is. I don't ever personally see the need to purposefully go any higher than 14% body fat. Recompoisition dabess

[Aylee]

Kinda fitness related. Wanting to start cooking health meals at night. Anyone have a good recipe site? Stuff that's fairly simple (don't wanna buy 20 ingredients for each meal)

[Cream Soda]

So, I was supposed to hit this set for 8 reps. Got 6th and failed miserably on the 7th



Disgusted w/ myself.

Then I go to set it back up and noticed I put a 22 one one side instead of an 11. So not only was my bar uneven by 11 lbs on one side, but I was also doing 11 more lbs than I was supposed to.

Next set is the weight I just dumped for 6 reps, but I set it up even on the bar of course. lol only got 4 reps @.@

[Sepukku]

Kinda fitness related. Wanting to start cooking health meals at night. Anyone have a good recipe site? Stuff that's fairly simple (don't wanna buy 20 ingredients for each meal)

chicken
heat source

Spoiler: show

But if serious, I prefer Chicken Salads, no dressing, a lil bit of cheese though. Cucumbers for crunch

[Chrius]

I'm joining the early January back in gym crowd. Got hella sick Nov 2 and then coasted into holidays without gymming anymore. Cut stronglifts to 50% of where I had left off and scoffed at the weight but my body is telling me it was right. Dropped those 60 lbs in 2013 and added 10 across 2014. Planning on making 2015 a year comparable to 2013 and would love to hit 200 this year

Will be 29 next month
6'0 237 lbs post holidays

[BerenTebogo]

After 2 weeks of no powerlifting (still can't really, recovering from surgery) I did like 80lb total DLs while showing GF how to do them.

2 days later I am sore.

Wat.

[Venga]

You cannot gain weight at a deficit; you're not above science and the laws of thermodynamics. Suck it up and eat more if you want to gain weight.

If what you've been doing for the past 5 years has kept you at 133lbs this entire time and you don't want to change anything, then just eat/drink another 500 calories every day for the next 10 weeks (2.5 months). You'll gain 10 pounds. Have a piece of fruit (80-110 calories) before every workout, a protein shake (130-160 calories) after every workout instead of every second workout and a serving of ice cream (200-300) every night. Boom, done.

Thanks for the replies guys.

My logic, which was clearly flawed may i add, was instead of putting weight on i wanted to put the extra 1 stone on in muscle. However reading the responses to achieve this i definitely need to eat more. Can i just confirm before i start putting this into practise that i'm eating more and lifting more weight but keeping the same reps? Apologies if this is obvious i just dont want to be 4 months in and realise i've fucked it up!

Thanks for the tips regarding diet - not a bad way to start the new year with everyone trying to loose weight i get to eat more!

And @ thetruepandagod - This is what im currently taking:
http://www.dolphinfitness.co.uk/en/b...ate-4-lb/30801

But yeah as you said it's not to gain mass but to aid recovery. Or so i hope otherwise i may have to buy a new shake.

[RKenshin]

Yes, eating more and lifting heavier is basically how it works. Reps don't need to increase or change, attempting to do the same number of reps as you are now but with increasing weights will still get you to the desired goal.

It's actually common for people to decrease reps as they increase weight (doing stuff like 5 sets of 5). But it really doesn't matter for your goals, so long as you make it to the point of failure by the end.

I personally opt to keep my # of reps at about 8, and do as many sets as it takes to get to that failure point (usually 4-5).

[BerenTebogo]

I do 8-10 of regular lifts and sets of 5 of powerlifts because I only really care about my numbers on those.

Curling 5 extra lbs and reducing reps isnt something that matters to me. If it does to you, reduce reps.

Also reducing reps when increasing weight can be a common technique for when you first increase. When I up weight from something I can do 8-10 of I like to make sure I can do at least 5-6 at new weight or I'll go back down.

[thetruepandagod]

And @ thetruepandagod - This is what im currently taking:
http://www.dolphinfitness.co.uk/en/b...ate-4-lb/30801

But yeah as you said it's not to gain mass but to aid recovery. Or so i hope otherwise i may have to buy a new shake.

Basically you are just taking a protein shake which helps aid recovery in the same sense that eating a chicken breast of equal caloric/protein ratios would. Also i am not sure if you made a concious effort to choose whey isolate protein over whey concentrate protein. The biggest difference between the two is that whey isolate has higher protein % and lacks lactose which may help some peoples stomachs, otherwise if you are not lactose intolerant there is little to no difference and you might as well opt for the whey concentrate which is a fair amount cheaper on average. The only purpose of protein shakes is to get a very easy form of mostly protein to fit your macros where food options might make it more difficult if you are already towards your caloric goal of the day.

None of this matters since you are trying to get bigger, use the protein shakes as something to get whatever spare protein based calories you can while you are full at the end of the day since it is easier to drink calories than it is to eat them.

[thetruepandagod]

Can i just confirm before i start putting this into practise that i'm eating more and lifting more weight but keeping the same reps? Apologies if this is obvious i just dont want to be 4 months in and realise i've fucked it up!

It depends on your goals and a lot of unique personal factors. A lot of people will say 1-5 rep ranges are for strength and 8-15 are for hypertrophy/size. So basically without knowing anything about you i would say do sets between 1-5 for your compound lifts at the start of the workout and more volume on your accessory lifts.

[Moss]

It depends on your goals and a lot of unique personal factors. A lot of people will say 1-5 rep ranges are for strength and 8-15 are for hypertrophy/size. So basically without knowing anything about you i would say do sets between 1-5 for your compound lifts at the start of the workout and more volume on your accessory lifts.

I'v always heard this too, but can anyone vouch for it being the case? I'm not expecting "proof" anywhere, just wondering if others have noticed a difference. I'm doing Stronglifts 5x5 right now anyway for simplicity's sake but might switch to a higher rep range routine when I plateau.

[thetruepandagod]

I'v always heard this too, but can anyone vouch for it being the case? I'm not expecting "proof" anywhere, just wondering if others have noticed a difference. I'm doing Stronglifts 5x5 right now anyway for simplicity's sake but might switch to a higher rep range routine when I plateau.

Lost all my bookmarks, i think you are just going to have to spend a while looking up various studies and discussions about myofibrillar vs sarcoplasmic, slow twitch/fast twitch fibers, speed/time under tension etc. Human bodies are stupidly varied in how we react to certain things considering how similar we are though, so as far as lifting goes the best thing is to just go by the most basic common knowledge until you find out what works for you personally.

[Guitarman]

I'v always heard this too, but can anyone vouch for it being the case? I'm not expecting "proof" anywhere, just wondering if others have noticed a difference. I'm doing Stronglifts 5x5 right now anyway for simplicity's sake but might switch to a higher rep range routine when I plateau.

I can. The guy that trained me was a former professional bodybuilder and a personal trainer for years and said this to me. Wish I had a scientific study or something I could whip out, but based on what this guy was like/is like and my own personal results from taking his advice I've seen it work.

As a random aside.... fuck all these people that join the gym as a resolution. 22 treadmills and they're all taken by people that won't be there in two weeks, and every squat rack / upper body equipment is taken by morons pulling shit like in this vid.

[BerenTebogo]

Was in LSU powerlifting section at same time as powerlifting club at end of semester (so they couldnt reserve room) and there were two racks not taken by them. I took one to bang out my DLs. Other was taken by some gingertwink tryna highjump some shit.

In the midst of dudes DLing 500+lbs and chicks squatting close to 300 gingertwink pulls a fullforce wipeout tryna jump a box on top of a bench.

No words were said. I continued my DLs. But in the silence, we all were thinking the same thing.

"White men can't jump"

Tl;dr to that video.

[Botosi]

So is the sauna for 10mins after every workout a bad idea for someone trying to gain weight or would it just be cleaning out my body of toxins?

[BerenTebogo]

Lol, toxins.

Is the answer to that question.

[Moss]

Lost all my bookmarks, i think you are just going to have to spend a while looking up various studies and discussions about myofibrillar vs sarcoplasmic, slow twitch/fast twitch fibers, speed/time under tension etc. Human bodies are stupidly varied in how we react to certain things considering how similar we are though, so as far as lifting goes the best thing is to just go by the most basic common knowledge until you find out what works for you personally.

yeah I know it's a very complicated question, was just interested if anyone here had any anecdotal evidence

I can. The guy that trained me was a former professional bodybuilder and a personal trainer for years and said this to me. Wish I had a scientific study or something I could whip out, but based on what this guy was like/is like and my own personal results from taking his advice I've seen it work.

Can you be more specific? What kind of rep range did he have you doing? Do you have any other lifting periods to compare it to?

Was in LSU powerlifting section at same time as powerlifting club at end of semester (so they couldnt reserve room) and there were two racks not taken by them. I took one to bang out my DLs. Other was taken by some gingertwink tryna highjump some shit.

In the midst of dudes DLing 500+lbs and chicks squatting close to 300 gingertwink pulls a fullforce wipeout tryna jump a box on top of a bench.

No words were said. I continued my DLs. But in the silence, we all were thinking the same thing.

"White men can't jump"

Tl;dr to that video.

please say the gingertwink was a member of the club. I always enjoyed hating them

[Jefe]

[BerenTebogo]

Nah, but one of the girls in the club peed herself while trying to DL 4 plates in front of me and two friends.

Was A+. You could see the pee on the mat.