Stay/Get Back In Shape.... Vol 2.0

[brettthejett]

Originally Posted by bwood056

brettTHEjett wrote:

why do you do 4 sets, out of curiosity ? 
i feel like with the "assistance exercise" 4 sets could have a possibility of over training the targeted area. 

what "assistance exersice" are you speaking of as well. 

i mean when i would do my chest workout after my bench, it would still all be heavy . stayed away from 3x10 or even 4x10. 

would do more 8-6-4. like on flys for example. 

For example today:
Squat: 

Warm up of: 5x100, 5x125, 3x150

Working of:  5x190, 3x215, 1x240 (almost got two reps)

Finish off with: 5x160 and 5x135

Assistance of: 3x10x185 RDL, 3x10x160 Hack Squat (I was BEAT 

)

I just feel that incorporating higher reps and sets AFTER heavy work will help build muscle?? "Hypertrophy" with the higher reps and the fact I went hard with heavy weights testosterone is higher too, right? Which would equal more muscle building? I'm no scientist. 

 

[everydaykicks]

Yo Brett, on my deload week I keep assisting exercises the same. 5 sets 10-15 reps depending on particular exercise.
Weight stays the same or I'll up it a little bit...Been working amazing for me

 

[nayokochan]

I'm in a bit of a dilemma. I've been eating healthier/exercising regularly and part of that includes drinking tons of water. Since I've been counting calories, I've been trying to stay within a reasonable range of my calorie budget. With that said, drinking a lot of water tends to fill me up rather quickly, especially since I drink water throughout the day. As a result, I find myself eating an unhealthily low amount of food because I never have room for it. It also gives me less energy to go to the gym, which is a bummer. Is there any way too keep drinking as much water and keep my intake up so that I can keep working out regularly?

 

[bwood056]

Originally Posted by brettTHEjett

Originally Posted by bwood056

brettTHEjett wrote:

why do you do 4 sets, out of curiosity ? 
i feel like with the "assistance exercise" 4 sets could have a possibility of over training the targeted area. 

what "assistance exersice" are you speaking of as well. 

i mean when i would do my chest workout after my bench, it would still all be heavy . stayed away from 3x10 or even 4x10. 

would do more 8-6-4. like on flys for example. 

For example today:
Squat: 

Warm up of: 5x100, 5x125, 3x150

Working of:  5x190, 3x215, 1x240 (almost got two reps)

Finish off with: 5x160 and 5x135

Assistance of: 3x10x185 RDL, 3x10x160 Hack Squat (I was BEAT 

)

I just feel that incorporating higher reps and sets AFTER heavy work will help build muscle?? "Hypertrophy" with the higher reps and the fact I went hard with heavy weights testosterone is higher too, right? Which would equal more muscle building? I'm no scientist. 

bro you were beat during rdls and hack squats cause you essentially did 8 sets of squat 

i feel like your warmups are to close to your actually "working out" weight. 
for example : 

chest , flat bench : 

warm up - 135x10. 225x5. 315x1

workout - 355x4. 385x2. 405x1

drop set - 315 - burnout. 

my warm up weight is still far from my actual workout weight. just to let my body feel the increase.

i agree with throwing in the drop sets. but only on main targeted lifts. 

4 sets of 10 is to much.

 keep it lower reps.

try 5 sets of 3 reps next time you do a main lift. lmk how it works.

i personally love it.

its hard for me to assess you on lower body, as i stay away from heavy lifting due to my knee.

 

[Bert.]

water shouldnt be filling you up, not sure how thats possible.

 

[brettthejett]

everydaykicks and bwood thanks for the advice

 

[BranchLifestyle]

Originally Posted by EveryDayKicks

Yo Brett, on my deload week I keep assisting exercises the same. 5 sets 10-15 reps depending on particular exercise.
Weight stays the same or I'll up it a little bit...Been working amazing for me

I thought the main reason for deload was to rest muscles, but still do enough to get heart rate up.
Why would you keep the weight the same or even add weight?

I usually just go 50% weight I usually put up, 3x10.

 

[nayokochan]

Originally Posted by Zyzz

water shouldnt be filling you up, not sure how thats possible.

Why shouldn't water be filling?

 

[everydaykicks]

Shady...Deload week is to go 40-60% on your main lifts, assisting exercises you don't need to deload.

 

[BranchLifestyle]

Originally Posted by NayokoChan

Originally Posted by Zyzz

water shouldnt be filling you up, not sure how thats possible.

Why shouldn't water be filling?

If you have trouble meeting caloric intake, try making a shake.
Easy to take down, but you can add so much to it, it could easily count as a meal in terms of macros and calories.

You can add fruit, oats, whey protein and PB (which is great for calories btw).

EveryDayKicks wrote:

---

Shady...Deload week is to go 40-60% on your main lifts, assisting exercises you don't need to deload.

Ah, cool.

 

[bwood056]

Originally Posted by brettTHEjett

everydaykicks and bwood thanks for the advice

btw, throwing in a deload week during your "bulking" isnt necessary. 
if you dont put fat on easily, i say keep getting big bro. 

only time i had any deload phase in my bulking was when i would take 4 days off.

sometimes rest is the best healer, and gets you over humps (i tend to come back stronger)

 

[wawaweewa]

Originally Posted by brettTHEjett

Originally Posted by bwood056

brettTHEjett wrote:

why do you do 4 sets, out of curiosity ? 
i feel like with the "assistance exercise" 4 sets could have a possibility of over training the targeted area. 

what "assistance exersice" are you speaking of as well. 

i mean when i would do my chest workout after my bench, it would still all be heavy . stayed away from 3x10 or even 4x10. 

would do more 8-6-4. like on flys for example. 

For example today:
Squat: 

Warm up of: 5x100, 5x125, 3x150

Working of:  5x190, 3x215, 1x240 (almost got two reps)

Finish off with: 5x160 and 5x135

Assistance of: 3x10x185 RDL, 3x10x160 Hack Squat (I was BEAT 

)

I just feel that incorporating higher reps and sets AFTER heavy work will help build muscle?? "Hypertrophy" with the higher reps and the fact I went hard with heavy weights testosterone is higher too, right? Which would equal more muscle building? I'm no scientist. 


I think you're going about it the wrong way.  Warm up should be 1-2 reps at the lower weights. Just meant to get a good stretch and the motor-neuron connection firing at top speed.
Then you have to choose what your session is going to be about. Power or Strength? If power then go for doubles or triples (usually 6+ sets). If you're going for strength then work in the 5 rep range going for 4-5 sets. Mixing the 2  in the same session is usually not a good idea.  Today I did back squats and went for strength so 5 sets of 5 reps.:

My breakdown was:

warm up:

bit of stretching

2 reps bar

2 reps 135

2 reps 225

On the warm up reps pause on the bottom and bounce a bit. Get a good reflex stretch going. 

Working sets:

5x 320

5 x 340

5 x 360

5 x 375

Front squats (more for speed work here)

3 x 275 ( 4 or 5 sets)

You have the right idea with rdl's. Not meant to be done too heavy but I'd stick with the 5-8 rep range. Focus on speed. 

The hack squats you can throw out. If you want another leg exercise try some Bulgarian split squats or weighted step ups. Although they're prob better left to throw in on non leg days. 

Usually you'd want to keep the higher reps 6+ for assistance exercises that utilize 1 specific muscle group. RDL's is more on the compound side. 

 

[j671]

Anyone familiar with sust250? Bout to give it a shot.90 bones a bottle.$%#* better work!

 

[glockwork3]

Saw it way back but HIIT training (atleast running) worked very well for me in highschool. ALSO before anyone tries supplements or things they are going to do amazing things, you need to get your food intake straight first or else it won't do @**#.

on that note, abs are made in the kitchen, not doing 38923 sit-ups.

 

[everydaykicks]

^^We know

 

[itzbooranss]

 

[itzbooranss]

 

[itzbooranss]

Scott Herman is THE MAN!

I'm doing his workout routines for my cutting phase and I'm loving it already.

Drop-sets are the truth. INSTANT PUMP

 

[smash adams]

anyone have experience with a ketosis diet? what was your experience like? if you partied/drank alcohol, did you stop completely or did you limit yourself?

 

[joe camel smooth]

Originally Posted by SMASH ADAMS

anyone have experience with a ketosis diet? what was your experience like? if you partied/drank alcohol, did you stop completely or did you limit yourself?

keto is amazing, will not cut any other way from now on. as for alcohol, only on weekends. i treated it like a carb and my weekends were my carbups so it worked out great. didnt seem to slow my progress at all and when  i drink i tend to drink a lot.

 

[airblaster503]

Originally Posted by JOE CAMEL SMOOTH

Originally Posted by SMASH ADAMS

anyone have experience with a ketosis diet? what was your experience like? if you partied/drank alcohol, did you stop completely or did you limit yourself?

keto is amazing, will not cut any other way from now on. as for alcohol, only on weekends. i treated it like a carb and my weekends were my carbups so it worked out great. didnt seem to slow my progress at all and when  i drink i tend to drink a lot.

Just started this Monday.  Already can't wait til the weekend to eat carbs

.  Will probably stick with a light beer on the weekends or if I am drinking to get drunk something like vodka soda.

 

[yankeephan87]

Originally Posted by JOE CAMEL SMOOTH

Originally Posted by SMASH ADAMS

anyone have experience with a ketosis diet? what was your experience like? if you partied/drank alcohol, did you stop completely or did you limit yourself?

keto is amazing, will not cut any other way from now on. as for alcohol, only on weekends. i treated it like a carb and my weekends were my carbups so it worked out great. didnt seem to slow my progress at all and when  i drink i tend to drink a lot.

I tried Keto but I never had enough energy at the gym. Fat loss is my number one priorty but I dont want to loose muscle. Also, was every weekend a carb up for you? Isnt it supposed to be every two weeks?

 

[joe camel smooth]

yeah every weekend. 5 days off 2 day carb up is what i see the most. worked amazing for me at least.

yeah energy was down but honestly not as much as on a super-low carb or carb cycle diet for some strange reason. so it is great for me.

 

[yankeephan87]

Originally Posted by JOE CAMEL SMOOTH

yeah every weekend. 5 days off 2 day carb up is what i see the most. worked amazing for me at least.

yeah energy was down but honestly not as much as on a super-low carb or carb cycle diet for some strange reason. so it is great for me.

Thanks, I really want to get this right. The first time I tried I failed after 4 days. I know it works. Any pointers and advice? So carb up on the weekend sounds good. How many carbs did you go for? and for the keto days was your fats all good ones or did you eat yolks and cheese as well?

 

[joe camel smooth]

lots and lots and lots of carbs on carb up days, going from sugars to white flours and then to more complex carbs as the weeeknd goes on. dont worry about eating too many, just eat em. hundreds of grams. eat them every hr - 2 hrs. aim for very low fat intake during these 2 days.

as for the no carb phase of the week, any fats will do. egg yolks, butter, whatever. enjoy it. and make sure to get enough protein during this phase as well obviously, although that shouldn't be hard to do since all keto foods tend to be high in it.