02-20-2017, 08:29 AM | #2199 | |
AKA "Beefcake"
Drives: 2023 ZL1 Sharkskin Join Date: Oct 2009
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02-20-2017, 08:34 AM | #2200 | |
Drives: Black L99 2SS/RS Join Date: Mar 2014
Location: San Antonio, TX
Posts: 1,862
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I want to lose fat, build muscle. I suppose for now I'll up the cardio, drop some of the bodyfat and weight. Then build it back up slowly with more calories and protein. I read online, losing a pound of week until I meet goal, then gaining .5 pound a week until I meet goal is a good pace. |
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02-20-2017, 09:19 AM | #2201 | |
AKA "Beefcake"
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Just changing your diet can lose fat and gain muscle along with cardio and not lifting one weight. what is your routine now in the gym? |
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02-20-2017, 09:29 AM | #2202 | |||
Drives: Black L99 2SS/RS Join Date: Mar 2014
Location: San Antonio, TX
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I just kinda listened to this and figured it was a great idea. But I was a little confused because it didn't necessarily cover if I should lose weight first though. Skinny fat sux. Quote:
I'm following this right here. I have bodybuilding's bodyspace app that incorporates that routine into my phone so I just follow it at the gym. |
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02-20-2017, 12:22 PM | #2203 | ||
AKA "Beefcake"
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I'm not trying to lose weight, and I'm having to eat about 5k calories a day. That is maintenance. |
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02-20-2017, 11:13 PM | #2204 | |
Future Mopar Owner
Drives: 2011, 2SS/RS, Synergy Join Date: Aug 2012
Location: TN
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Hey....what's wrong with skullcrushers? I do them although I do them with an Olympic bar and start at 135 😊 I also finish the movement a little different. Best ever was 275 x 3 though that was many years ago. I stop around 225 now. They are good for helping the lockout of the bench if you finish in the same place you finish locking out your bench.
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02-20-2017, 11:44 PM | #2205 |
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Damn, can't believe I missed this thread. Thanks mydivorcegift!
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02-20-2017, 11:47 PM | #2206 |
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Anyone else on here local (Spring tx)? I ask bc there are 3 5g ss's, another 6gss, and 1 5g V6 at my gym (la fitness). I hit the gym 6 days a week, killed it on bi's, tri's, and back earlier. Legs tomorrow (ohh joy)
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02-20-2017, 11:50 PM | #2207 | |
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02-21-2017, 05:34 AM | #2208 | |
AKA "Beefcake"
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02-23-2017, 10:28 AM | #2209 | |||
Future Mopar Owner
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I have to disagree.....and I think most in the PL'ing world would too (can't speak for the BB world). I don't think 15-20 reps of anything builds "strength"....it may very well build size....I wouldn't know.. I think you would most likely agree with me, most people's weak bench, or failed bench attempts come from lack of tricep strength. That's why I highlighted the above. Most have no idea how strong the triceps can be especially the 3rd head of the tricep (which no one really trains yet it's the head most responsible for performance). And most just seem to be scared to use any weight (not saying you should go all out to start). Just look at the guy in the video doing skullcrushers (I hate that term...I refer to them as tricep extensions) with like 25lbs. It's no wonder people have weak benches, or baseball players have Tommy John surgery left and right. They don't train that 3rd head and are scared to put "stress" on it in the weight room. The only exercises that really train and isolate this area are rolling extensions either with a barbell or dumbbells or the JM Press. A great video here from Mark Bell showing JM presses and straight bar extensions...
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02-23-2017, 01:48 PM | #2210 |
Drives: 2SS/RS L99 BLACK Join Date: Apr 2010
Location: Franklin , MA
Posts: 6,696
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Hi all. I've been in and out of the gym myself, after my shoulder surgery still not 100% but I'm getting there.
Higher reps is kind of a mixed bag when it comes to strength gains, just like loosing fat and gaining muscle. You will get stronger with higher reps/lighter weight to a certain point and certain muscles more so than others. Before my surgery, when I was at my biggest and strongest I found that a hybrid program was most productive. I was doing a 4 day split, 1 day upper, 1 day lower for strength then the same for hypertrophy. I also think that beginners will show strength gains with higher reps but after a certain point the gains diminish. You need more weight to get stronger because of adaptation. |
02-23-2017, 02:29 PM | #2211 | ||
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Oh nooooooooooo. Well yes. I am NOT going to disagree with you, as I left out that important information "in general". But my response was more toward an exercise that will put less stress on the elbow. So to clarify, only way to get stronger, is to keep lifting heavier weight. PL's lift heavy sh$t. No doubt about it, and it's never enough, so we keep lifting more and more and pushing our bodies to the max. So yes, you are correct, and I know very well that you know your way around the gym, like myself. Quote:
I have much respect for both of you and your experiences in lifting. |
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02-23-2017, 02:55 PM | #2212 |
Drives: 2SS/RS L99 BLACK Join Date: Apr 2010
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I am by no means an expert but seem to do ok with this. I typically work in the 5-6r ep range. When I can do 5-6 reps with a given weight I add more weight, when I can do 5-6 reps with the increased weight, I add more. Same thing for hypertrophy. I'll do10-12 reps with a given weight, when I can do it, I add more weight. My theory is if you always lift 100 lbs, you will only lift 100 lbs. My goal is to always add more weight, I must admit, at 62 yrs old it's not getting easier. lol
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