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Gibonius
 
Quote:
Originally Posted by aoeoae View Post
i've always heard working out for mass (aesthetics) takes more reps at lighter weight, per this chart: http://i.imgur.com/drWLH.jpg (http://www.mensjournal.com/everythin...s-a-lie/print/). though it's really not just "working out for mass," it's "working out for more endurance, less strength" that turns out to produce more mass.

A) never trust anything you read in Mens Health (although that one seems to be accurate)
B) it says 6-12 reps is the mass/bulk building range. That's not "high reps" by most standards, especially when you're talking bodyweight.
Old 04-29-2012, 01:24 PM Gibonius is offline  
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Artesial
 
345 went well, last rep took it out of me but still got it up. Great news fapling, how is your flexibility going? Real increases in strength take several years of dedication to develop, glad to see you're sticking with your routine.

Shirtless lifting can help because there's no clothing to cover up bad form, I do it on occasion too. Overhead pressing tonight and looking forward to it after a weekend of eating a bunch of crap and not doing anything besides drinking and relaxing.
Old 04-29-2012, 05:28 PM Artesial is offline  
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fapling
 
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Originally Posted by Gibonius View Post
Good work, especially for sticking with it!

As far as the rate of change, it does take awhile, but certainly doing bodyweight stuff (I assume the squats are just bodyweight from your previous comments?) is not optimal for visible changes. Keep at it, you'll be happy with there you end up and you can always push iron around later if you decide you want to.

Thanks, yeah it is all bodyweight. I'm actually finding this is the most I've enjoyed working out over the past four years of start-and-stop attempts at doing this consistently. I think Starting Strength is a sound routine and works for a lot of people, but I think my body was so far behind in general physical preparedness that I just kept getting injured or feeling like shit while doing it. I feel much stronger and better now, and I'll be much better prepared to do a "real" program like that soon.

Honestly, after not moving for 4-6 years (middle school through high school), it takes like 12 weeks of work to just get your body ready to do something demanding like Starting Strength...

Quote:
Originally Posted by aoeoae View Post
i've always heard working out for mass (aesthetics) takes more reps at lighter weight, per this chart: http://i.imgur.com/drWLH.jpg (http://www.mensjournal.com/everythin...s-a-lie/print/). though it's really not just "working out for mass," it's "working out for more endurance, less strength" that turns out to produce more mass.

That was a great article, thoroughly enjoyed it!

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Originally Posted by Artesial View Post
345 went well, last rep took it out of me but still got it up. Great news fapling, how is your flexibility going? Real increases in strength take several years of dedication to develop, glad to see you're sticking with your routine.

It's going well, thanks for asking. I find that in general increasing my activity level decreases stiff neck/bad lower back. I've got to be more consistent about doing shoulder dislocates and foam rolling daily though. I've been traveling a lot (5 plane flights or so) this month, so I've gotten lax about it. Time to dial it back in!
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Old 04-29-2012, 11:17 PM fapling is offline  
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#183  

Artesial
 
Yeah it's amazing how working out and continuously moving helps the body better than any doctor could. I said it before but I always love a reason to say it, I had pretty bad lower back pain in my right side for about 2 years, went to several chiro's who only temporarily relieved the pain and said I could never squat past 185 without injuring myself. I started powerlifting and pushing myself last May and now I've squatted over 300lbs and my back pain is gone; not saying all doctors are shit but it's amazing how many are misinformed about physical strength/recovery.
Old 04-30-2012, 07:34 AM Artesial is offline  
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Artesial
 
Forgot to update last night's overhead press weights

Working sets
115lbsx3
130lbsx3
150lbsx3

130 went up easy but 150 I had to struggle with that last rep. I know it will be a while but when I hit 185lbs overhead for at least 1 I'll be happy.

These numbers would make me happy one day
185lbs overhead
315lbs bench
405lbs squat
500lbs deadlift
Old 04-30-2012, 01:41 PM Artesial is offline  
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#185  

fapling
 
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That's beast for an overhead press, that lift always gives me trouble.

Speaking of overhead presses...has anyone here seriously trained the overhead squat? I'm curious what its benefits are. It seems like you arms would max out before your legs, so it's probably not as good for loading the legs. Has anyone worked on this lift for 4+ weeks before? What were your experiences like?
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Old 04-30-2012, 07:18 PM fapling is offline  
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Gibonius
 
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Originally Posted by fapling View Post
Speaking of overhead presses...has anyone here seriously trained the overhead squat? I'm curious what its benefits are. It seems like you arms would max out before your legs, so it's probably not as good for loading the legs. Has anyone worked on this lift for 4+ weeks before? What were your experiences like?

The limiting factor is really how much weight you can get above your head, holding it there is less of a problem. The lift stresses your core, your shoulder strength and flexibility, and your balance. It's mostly for athleticism and stability work, not for strength training your legs. You'd probably do 1/3rd or less your squat number.

It's quite challenging. I do overhead squats with kettlebells, my shoulders aren't really solid enough to do it with a barbell and feel comfortable. Definitely increased my shoulder mobility and strength
Old 04-30-2012, 07:35 PM Gibonius is offline  
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#187  

mainbrotha
 
Interesting to hear about the OHS like that. I don't really have access to kettlebells...just some really sketchy home made kind ones...more like dumbbells with revolving handles. I'll have to take a picture. The clamps have definitely fallen off before, though. Maybe I'll try and use dumbbells instead for some assistance.

I did 225 for squats today, and I wouldn't say it went well. I think I need to back off the weight maybe back down to about 200 or 205 and increase the volume and really work on sitting back and keeping an upright chest. I really didn't like the way the squat was going today.
Old 04-30-2012, 08:46 PM mainbrotha is offline  
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#188  

Artesial
 
That stinks main, keep at it though, you can already see improvements, linear progression is tough stuff unless you're just starting out.

I squatted today as well, working sets were 215x3, 250x3, 280x3. I kept my chest pretty upright and it helped but I think the last and possibly 2nd to last reps were a little high but oh well I felt the stress really good.
Old 04-30-2012, 08:51 PM Artesial is offline  
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#189  

mainbrotha
 
What do you suggest? Stick with the weight? Move it back down and work back up? I kind of like the increase in volume approach in theory...
Old 05-01-2012, 07:40 AM mainbrotha is offline  
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#190  

Artesial
 
I dunno it's a tough call, there's been times where I've stuck with the weight and got through it but dropping down weight 10 - 25lbs and increasing volume is also a valid approach. Since you seem more inclined to do a little less weight and more volume do that.
Old 05-01-2012, 12:45 PM Artesial is offline  
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#191  

mainbrotha
 
I saw this linear progression (Greyskull) posted somewhere. I'm liking the idea of the 2x5 and then 1x5+ for squats. That's an awesome idea and gives you more relative ability to see what kind of gains you've made in comparison. I might switch up to this LP. Honestly, I could see myself moving towards this LP all together, too. I like the idea of adding in barbell curls for wrist and forearm strength.

Link: http://forum.bodybuilding.com/showth...4370001&page=1
Old 05-02-2012, 09:28 AM mainbrotha is offline  
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fapling
 
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Greyskull looks really interesting. Realllllly interesting.
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Old 05-02-2012, 10:07 AM fapling is offline  
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mainbrotha
 
I've always felt that the reset in SS kind of fell short. I'm going to go back to 205 today and try and see how many reps I can bust out with good form on my third set. I kind of like to think of this as being like 5/3/1 in some regards.
Old 05-02-2012, 12:18 PM mainbrotha is offline  
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#194  

Artesial
 
Greyskull sounds like it fits you well, if you stick with it I can see you making big gains, mark your 3 or 5RM numbers right now and compare in 6 months.

I benched tonight and felt really strong and energetic, I think the more sleep I've been getting has helped.

5x170lbs, 3x190lbs, 3x215lbs (Minimum of 1 rep, went for 4 and failed after -almost- getting the 4th, good to feel the strain)

+ YouTube Video
ERROR: If you can see this, then YouTube is down or you don't have Flash installed.
Old 05-02-2012, 08:23 PM Artesial is offline  
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