OFFICIAL WORKOUT/TRAINING THREAD v2.0

[truth]

...wat.

[SkinnyPupp]

Just had kind of a shitty workout after 6 hours sleep and 3 the previous night. AK
though I did hit a new pr for deadlifts (320 x 2) everything else ducked. That inflammation in my forearms is getting worse. I'll increase my fish oil and pop ibuprofen before my next workout

[truth]

don't know if you guys have voltaren emugel over there, but if you do give that a try. anti inflammatory just like ibuprofen

[SkinnyPupp]

Originally Posted by Splmash

Can you please explain why you go fasted, and eat your full meal a whole after after your workout?

For me, I stopped taking protein shakes and get enough of it through my diet.

--------------------------------

Update:
PR's this week
Squats 315*3 =[
DL 445*2
DB benchpress 100*12

6ft tall (OR 5 ft 11.5 inches [someone outed me on today])
9-11% BF
178lbs

Sure I'll find the interview with Ori from the warrior diet. He's kind of a dork, but has said some interesting things about insulin sensitivity right after a workout. It's just something I am trul
I am trying for a bit to see if it cuts fat a bit faster and improves my insulin sensitivity, which sucks after 20 years of eating garbage.

Actually he says to not even have whey for 20 to 40 mins, so I am doing that right now. Gives me time to get my tan on

It's the diet Ronda Rousey used for her cut btw

[red_sir]

Originally Posted by nns

So I'm reading some of these posts, and a few of you have plateaued on DLs. I noticed that most (all?) of you guys do a lot of reps per set, and sometimes a lot of sets too. I used to subscribe to that mentality too, albeit, to a lesser extent. I think I remember reading that some of you guys do like almost a 5x5 for DLs, once or twice a week. DLs being tremendously traumatizing to the body, I stopped doing them more than once a week. In fact, I went from DLing once a week, 3x5 or 4x5, down to maybe DL'ing once every week or once every 2 weeks, with 1x5, 1x2, and finally 1x1.

So for me it would go:
-first set, warm up, five reps at 255 lbs
-second set, 1 set of 2 reps at 285 lbs
-final set, 1 rep 305 lbs; sometimes 1 more rep after resting a min or so.

DLs have always been a struggle for me. I've been doing it for probably 2 years and I've reworked my form over and over. At the beginning of this year, I probably maxed out at 285x2 tops on my absolute very best days. Having switched to less frequent DL, with fewer sets and fewer reps, I've pushed pass my plateau. I now subscribe to Christian Thibaudeau's perspective, explained in this video starting at 3:30 to the 5:40 mark.
Deadlift - YouTube

Essentially, Thibaudeau says that there's really no point in cranking out 3, 4, 5, 6, 7, to failure etc reps per set for DL, because every rep after the first rep is not the same in form or execution as that very first rep. It makes sense to me because I believe I lagged behind so much in DLs in the past partly because I was wearing myself out during my way up towards my last, heaviest set. With a lower back like mine, made out of jello and toothpicks, it's more efficient and sensible to do lower the reps and sets. Also, on the heaviest set, that 1 rep I do I know with almost certainty that I'm executing it with precision. But I don't think this solely applies to people like me. I think some of you guys could benefit from it as well.
If you guys want to talk about training smart, if you know you can do 225x10 easily, 245x10 easily, and 255x10 easily for your first 3 of 1,000 sets, why not just cut it down? Instead of going 225x10, 245x10, 265x10, 285x5, etc then finally reaching your last and heaviest set. It doesn't take a genius to figure out that you have no problem with 225-285lbs...

Noobs benefit from high volume. That's why 5x5 programs are such great beginner programs. After a while the gains will stop and people move onto programs with lower volume, e.g. 1-2 working sets per exercise (assuming they're training for strength) .
As for only doing 1 rep... that's a bit too extreme for most. I've heard best strength gains are in the 3-5 rep range. If you're worried about form deteriorating on deadlifts, reset completely between reps.

1 rep training is necessary for powerlifters however. But I think it's more for "skills" training, so that they won't miss a lift because their technique went to shit when the weight got heavy. But please correct me if I'm wrong. I would love to justify doing 1 rep sets all day and get strong lol.

[Splmash]

Originally Posted by nns

So I'm reading some of these posts, and a few of you have plateaued on DLs. I noticed that most (all?) of you guys do a lot of reps per set, and sometimes a lot of sets too. I used to subscribe to that mentality too, albeit, to a lesser extent. I think I remember reading that some of you guys do like almost a 5x5 for DLs, once or twice a week. DLs being tremendously traumatizing to the body, I stopped doing them more than once a week. In fact, I went from DLing once a week, 3x5 or 4x5, down to maybe DL'ing once every week or once every 2 weeks, with 1x5, 1x2, and finally 1x1.

So for me it would go:
-first set, warm up, five reps at 255 lbs
-second set, 1 set of 2 reps at 285 lbs
-final set, 1 rep 305 lbs; sometimes 1 more rep after resting a min or so.

DLs have always been a struggle for me. I've been doing it for probably 2 years and I've reworked my form over and over. At the beginning of this year, I probably maxed out at 285x2 tops on my absolute very best days. Having switched to less frequent DL, with fewer sets and fewer reps, I've pushed pass my plateau. I now subscribe to Christian Thibaudeau's perspective, explained in this video starting at 3:30 to the 5:40 mark.
Deadlift - YouTube

Essentially, Thibaudeau says that there's really no point in cranking out 3, 4, 5, 6, 7, to failure etc reps per set for DL, because every rep after the first rep is not the same in form or execution as that very first rep. It makes sense to me because I believe I lagged behind so much in DLs in the past partly because I was wearing myself out during my way up towards my last, heaviest set. With a lower back like mine, made out of jello and toothpicks, it's more efficient and sensible to do lower the reps and sets. Also, on the heaviest set, that 1 rep I do I know with almost certainty that I'm executing it with precision. But I don't think this solely applies to people like me. I think some of you guys could benefit from it as well.
If you guys want to talk about training smart, if you know you can do 225x10 easily, 245x10 easily, and 255x10 easily for your first 3 of 1,000 sets, why not just cut it down? Instead of going 225x10, 245x10, 265x10, 285x5, etc then finally reaching your last and heaviest set. It doesn't take a genius to figure out that you have no problem with 225-285lbs...

I lift for sports and general reasons. Not to post up big weights for my one rep maxes. That's my justification for usually doing 5-6 sets of DLs.

Usual working sets
315 lbs * 10
355 lbs * 8
405 lbs * 5
315 lbs * 8
225 lbs * FAIL

For my weight, I feel that dealifting 4 plates is way more than enough. I don't plan on going any heavier even know I can. My 1RM before was 465 lbs. It's my personal opinion that doing more reps is healthier for me. Then again, my numbers aren't too shabby either. =)

[Splmash]

Originally Posted by SkinnyPupp

Sure I'll find the interview with Ori from the warrior diet. He's kind of a dork, but has said some interesting things about insulin sensitivity right after a workout. It's just something I am trul
I am trying for a bit to see if it cuts fat a bit faster and improves my insulin sensitivity, which sucks after 20 years of eating garbage.

Actually he says to not even have whey for 20 to 40 mins, so I am doing that right now. Gives me time to get my tan on

It's the diet Ronda Rousey used for her cut btw

I always thought you should eat right afterwards because your body starts burning away if you don't replenish (your body needs glucose or something like that).

And is cutting weight your main goal right now? And wouldn't Rousey's or any MMA fighter's cut be unhealthy to sustain?

[SkinnyPupp]

Originally Posted by Splmash

I always thought you should eat right afterwards because your body starts burning away if you don't replenish (your body needs glucose or something like that).

And is cutting weight your main goal right now? And wouldn't Rousey's or any MMA fighter's cut be unhealthy to sustain?

Muscle loss due to diet is not an immediate thing. You'd have to work out fasted and not eat AT ALL for several weeks, to start seeing problems with muscle loss.

Rousey's diet was specifically to go down a weight class while not only maintaining mass and strength but BUILDING it. So it's the perfect diet to be on for "body recomposition". It's not an old school "get really big and strong, then cut like crazy for a week" and imo we'll be seeing more and more athletes doing it this way. Especially if they eventually fix the weigh in method.

[SkinnyPupp]

Here is some info on why I am trying continuing my fast about 30 mins post workout:

About high carb right after workout:

after training your muscle becomes temporarily insulin resistant. Putting a high glycemic fuel in your muscle right after exercise will jeopardize energy utilization and disrupt your insulin sensitivity.

One of the biggest misconceptions is the idea that an insulin spike is necessary for boosting protein synthesis in the muscle. The truth is quite different. The real factor is not insulin spike but rather insulin sensitivity.

It has been proven that as long as insulin sensitivity is high, even low (fasting) insulin levels along with amino acids will be sufficient to trigger mTOR/AKT – the cellular pathway that deposits protein in the muscle towards repair and growth.

Overly spiking insulin with simple carbs immediately after exercise impairs insulin sensitivity

About releasing fatty acids with a workout, and keeping them from being re-added to fat cells:

exercise only initiates the first phase of fat breakdown; it does not grant the completion of the fat-burning process.

After exercise there’s a substantial increase in the level of circulating free fatting acids coming from adipose tissue, and unless these are mobilized to the liver and muscle for final utilization, most of them will be re-esterfied into triglycerides and re-deposited back in the fat tissues.

In order to grant an effective completion of the fat-burning process you must manipulate your muscle to suck in the circulating free fatty acids that were released by exercise. And the way to do that is to wait for 30-60 minutes after exercise before having your recovery meal.

Where does the fat go then? Glycogen in the muscles:

your body regards glycogen replenishment as a top survival priority. And that’s what happens after intense training: your body is forced to swiftly convert fatty acids into glucose, via gluconeogenesis, which are then used for glycogen replenishment in your muscle.

What this means is that fat breakdown and utilization reaches a peak, not during exercise, but right after exercise. Importantly, this process can only reach its peak in a fasting state. It will be utterly inhibited by carbohydrate feeding.

So when DO we eat carbs?

The right time for eating carbohydrates is at night when the muscle is no longer insulin resistant like it is directly after training. For effective glycogen loading, eat slow-releasing complex carbs from whole plants the night before training or competition.

So it is broken down like this... For people wanting to lose fat and gain strength:

If your goal is to burn fat and build muscle, you must take advantage of the post-exercise window of opportunity. Avoid feeding for 30-60 minutes after training, and then have 40-60 grams of whey protein with no sugar added for recovery. To further enhance muscle build up, have a second recovery meal – same amount of whey protein – about 60 minutes later.

So it breaks down like this

30-60 minutes after exercise: 60g whey in water.
60 minutes later (for maximize muscle growth): 60g whey in water.

Then you eat for the rest of the day... If fasting, you would have about 100g of protein to have by the end of the day. Pretty easy, but for me it just works better to do the 60g 30 minutes after, then go have a meal, and maybe have another shake later, and then dinner.

I dunno it might all be bullshit, but it makes sense to me. Easy enough to do, so I'll give it a shot.

[sonick]

^ By that guideline, when should you have carbs then if you trained in the evenings after work and dinner after training?

[SkinnyPupp]

I don't see how you could train in the evenings on an IF diet

[sonick]

From leangains:

Two pre-workout meals

This is the usual protocol for people with normal working hours.

Sample setup

12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
4-5 PM: Pre-workout meal. Roughly equal to the first meal.
8-9 PM: Post-workout meal (largest meal).

[SkinnyPupp]

I see, so you don't work out fasted

[instantneedles]

Originally Posted by sonick

From leangains:

no breakfast?

[hal0g0dv2]

2 much to handle
Get shredded the normal way

[LC21]

Do you guys take creatine with your protein shakes?

[hal0g0dv2]

^^^^ take it with green tea

[LC21]

Originally Posted by hal0g0dv2

^^^^ take it with green tea

Says the white guy. JOKES bro!

Is it more effective with green tea?

[hal0g0dv2]

Yeah
Dissolves better
And it's healthy so why not

[LC21]

HALo how old are you btw?

[spideyv2]

Originally Posted by LC21

Do you guys take creatine with your protein shakes?

Yup

[Phozy]

Halo and strykn and others have been preaching about creatine with green tea...so im just going to listen to that when i get back on it :P

[strykn]

Doing the "gauntlet" today, 5 reps 1 set in a cycle, 2plates Bench --> 2plates Squat --> 2plate deadlift... how many rounds i can do until i collapse.

[instantneedles]

Originally Posted by LC21

Do you guys take creatine with your protein shakes?

I take it with weight gainer

[instantneedles]

Originally Posted by strykn

Doing the "gauntlet" today, 5 reps 1 set in a cycle, 2plates Bench --> 2plates Squat --> 2plate deadlift... how many rounds i can do until i collapse.

how did you feel about it? You feel like it gave you a better pump than your normal routine? Think ur gonna get more shredded from it?