Squats the Story MkII- Off topic thread

Blacktie.

amazingemmet wrote: »

http://www.ncbi.nlm.nih.gov/pubmed/22853297

In the above study Carbs + asprtame reduce insulin during exercise

Insulin reduced in this one too

http://www.ncbi.nlm.nih.gov/pubmed/2923074

No effect

http://www.ncbi.nlm.nih.gov/pubmed/3046854

Interestingly in this one the only thing that elicited an insulin repsonse was the apple pie, sham feed in this study means they chewed the food then spat it out.

http://www.ncbi.nlm.nih.gov/pubmed/7652029

I guess it's fine then for a fasted state.

If not fasting though isn't during exercise and directly after exercise the only real times you want an insulin spike?

amazingemmet

Depends on your goals, if you want to get lean or just maintain then yes, if you want to play with the big boys then you got to embrace the slin

dylbert

Is there any truth behind having to cycle off creatine every so often or is it just bro science?

Blacktie.

dylbert wrote: »

Is there any truth behind having to cycle off creatine every so often or is it just bro science?

Nope. You don;t need to do the loading phase either though it will get you to saturation quicker by a week or two. Once saturation is reached which is a week or two if loading or 3 or 4 weeks if just taking 5g a day then you just need to maintain on 5g. I'll be taking 5g a day for as long as I can anyway. Creatine has a lot more benefits than just strength.

Theresalwaysone

I get adequate protein in my three (sometimes two) meals a day + post training. I usually fast from 8pm-12noon.

What if any advantages would taking BCAA give me?

If I was to train fasted would it offer any benefits?

Currently train fasted maybe three times a week.

Hanley

Blacktie. wrote: »

Nope. You don;t need to do the loading phase either though it will get you to saturation quicker by a week or two. Once saturation is reached which is a week or two if loading or 3 or 4 weeks if just taking 5g a day then you just need to maintain on 5g. I'll be taking 5g a day for as long as I can anyway. Creatine has a lot more benefits than just strength.

I don't buy the 5g thing. There's no way a 75kg dude who doesn't train hard maintains saturation the same as a 90-110kg lifter who's busting ass multiple times per week. I've always seen better results with approx 10g!

amazingemmet

I'm actually a big believer in the loading phase for creatine but I only use it when doing an intensification phase and not an accumulation phase. The point is to go from a slightly depleted creatine level then you'll be able to reach a supra-physiological level which will lead to better strength gains. I can't back this up with anything other then exeperience.

Mellor

Blacktie. wrote: »

Though I have heard that aspartame has the same effect on your insulin levels as sugar which is what you're trying to avoid when fasting. I'm assuming they replace sugar with aspartame here?

Blacktie. wrote: »

I Dono I've seen it in a few different places. Mostly paleo related places I think so there obviously is a bias. And I don't mean it had the same effect gram for gram. Honestly I don't know enough about it to argue either way I've just seen it mentioned a few times.

You hear a lot about Aspartame repeating in lots of places. Means nothing.

Look at it this way. If Aspartame produced a similar (even is less intense) reaction as sugar. Diet coke would be havoc for diabetics. Considering how often they self monitor their blood, we'd have a lot more concrete proof of the aspartame theory than some random website.

Mr. Manager

Not wanting to start my own thread on this to clutter the home page but just wondering, for people starting out with deadlifts, what is an ideal weight to be lifting?

At the moment, I'm lifting 60kg (132lbs) and I weight 72.4kg @6 foot. My goal is to be lifting twice my bodyweight by Christmas.

Achievable?

LuckyLloyd

Cereal Rapist wrote: »

Not wanting to start my own thread on this to clutter the home page but just wondering, for people starting out with deadlifts, what is an ideal weight to be lifting?

At the moment, I'm lifting 60kg (132lbs) and I weight 72.4kg @6 foot. My goal is to be lifting twice my bodyweight by Christmas.

Achievable?

The ideal is probably whatever the minimum full sized plate you have and the bar amounts to.

In theory it's achieveable assuming your training program is well structured, your time between sessions / nutrition / sleep allows for adequate recovery and you don't injure yourself through lifting with incorrect form.

The Deadlift seems like a non technical lift - just pull it off the floor right? But achieving a good solid position where your spine is neutral throughout the lift is a challenge in of itself. Save yourself problems down the road by getting your form sorted before you start lashing weight onto the bar imo.

rubadub

LuckyLloyd wrote: »

The ideal is probably whatever the minimum full sized plate you have and the bar amounts to.

+1, it might be obvious why but to explain -the heavier plates are typically larger diameter and so lift the bar off the ground more. A low bar makes it much harder to do.

I had 2x20kg plates and a hollow standard bar, so it was only 42kg and raised nicely of the ground. Before I had the large plates I would put things under the 10kg plates to raise them off the ground.

Mr. Manager

LuckyLloyd wrote: »

The ideal is probably whatever the minimum full sized plate you have and the bar amounts to.

In theory it's achieveable assuming your training program is well structured, your time between sessions / nutrition / sleep allows for adequate recovery and you don't injure yourself through lifting with incorrect form.

The Deadlift seems like a non technical lift - just pull it off the floor right? But achieving a good solid position where your spine is neutral throughout the lift is a challenge in of itself. Save yourself problems down the road by getting your form sorted before you start lashing weight onto the bar imo.

Cheers Lloyd. Been reading your thread on IPB.

My training program is 4 days weights, 1 day cardio broken in the following way:

Monday:
Incline Barbell Bench Press 15, 8, 8, 6
Flat Barbell Bench Press 15, 8, 8, 6
Dips 15, 8, 8, 6
Barbell Pullover 15, 8, 8, 6

Tuesday:
Barbell squats 15, 8, 8, 6
Front Barbell Squats (to be changed to split squats due to an injured shoulder) 15, 8, 8, 6
Sumo Deadlift 15, 8, 8, 6
Stiff-Legged Deadlift 15, 8, 8, 6

Wednesday:
45 minute skipping session

Thursday:
Barbell Military Press 15, 8, 8, 6
Barpell Upright Row 15, 8, 8, 6
Barbell Clean & Press 15, 8, 8, 6

Friday:
Pull-up 15, 8, 8, 6
Bent-Over Barbell Row 15, 8, 8, 6
Barbell Deadlift 15, 8, 8, 6


Have more weights coming to the house on Monday but will probably be using the gym more as it's starting to get expensive to keep getting more plates...


Just to add: In the gym I use small plates on an Olympic bar but at home I only have large plates on a standard bar

LuckyLloyd

Cereal Rapist wrote: »

Cheers Lloyd. Been reading your thread on IPB.

Well you'll see that I've had my struggles with Deadlift form then!!

Theresalwaysone

I dont think its achievable.

LuckyLloyd

Theresalwaysone wrote: »

I dont think its achievable.

In theory lots of things are possible!

Practice is a different story.

runawaybishop

Cereal Rapist wrote: »

Have more weights coming to the house on Monday but will probably be using the gym more as it's starting to get expensive to keep getting more plates...


Just to add: In the gym I use small plates on an Olympic bar but at home I only have large plates on a standard bar

The cost will slow down as you go on and it gets harder to lift more. You can, eventually, flog all your plates + bar and buy a good Olympic set if you desire. Think of them as an investment

Mr. Manager

To be honest, the idea of hitting that achievement isn't something set in stone. It's just a goal to work towards. It beats just going through the motions - now I've something to aim for.

brownej

Cereal Rapist wrote: »

Just to add: In the gym I use small plates on an Olympic bar but at home I only have large plates on a standard bar

You'll need good flexibility to pull from the floor with proper form using small diameter plates!

Inspector Coptoor

Cereal Rapist wrote: »

Not wanting to start my own thread on this to clutter the home page but just wondering, for people starting out with deadlifts, what is an ideal weight to be lifting?

At the moment, I'm lifting 60kg (132lbs) and I weight 72.4kg @6 foot. My goal is to be lifting twice my bodyweight by Christmas.

Achievable?

If your goal is a double BW Deadlift by Chrustmas, might I suggest that on Deadlift days, you do the Deadlift FIRST, and that you work in the 3-5 rep range for 6-7 weeks at a time & then go for some heavy singles every 8th week or so.

You're following what looks like some sort of bodybuilding pyramiding down programme, & while you will see some gains on it, in terms of strength & your DL max going up, it could/would go up more if you followed a strength training protocol instead of a bodybuilding one. (I'm not bashing BB programmes, I'm following one myself - but my goal isn't strength/one rep max focussed at the moment.

I'd also agree with other posters about form, very hard to achieve a good starting position with small plates, you should make sure the bar starts at mid shin level, ie, the height of a proper Olympic barbell with 2 x 20kg standard plates on it

Hanley

Cereal Rapist wrote: »

Cheers Lloyd. Been reading your thread on IPB.

My training program is 4 days weights, 1 day cardio broken in the following way:

Monday:
Incline Barbell Bench Press 15, 8, 8, 6
Flat Barbell Bench Press 15, 8, 8, 6
Dips 15, 8, 8, 6
Barbell Pullover 15, 8, 8, 6

Tuesday:
Barbell squats 15, 8, 8, 6
Front Barbell Squats (to be changed to split squats due to an injured shoulder) 15, 8, 8, 6
Sumo Deadlift 15, 8, 8, 6
Stiff-Legged Deadlift 15, 8, 8, 6

Wednesday:
45 minute skipping session

Thursday:
Barbell Military Press 15, 8, 8, 6
Barpell Upright Row 15, 8, 8, 6
Barbell Clean & Press 15, 8, 8, 6

Friday:
Pull-up 15, 8, 8, 6
Bent-Over Barbell Row 15, 8, 8, 6
Barbell Deadlift 15, 8, 8, 6


Have more weights coming to the house on Monday but will probably be using the gym more as it's starting to get expensive to keep getting more plates...


Just to add: In the gym I use small plates on an Olympic bar but at home I only have large plates on a standard bar

Injured shoulder you say? Not surprising with the structure above. Way too much pushing, not enough pulling!

Mr. Manager

brownej wrote: »

You'll need good flexibility to pull from the floor with proper form using small diameter plates!

I've been working on my stretches a lot! It's not something I would have considered for deadlifts though. Had been stretching for other exercises. Before I couldn't touch my toes, now I can get my fingertips underneath them

Inspector Coptoor wrote: »

If your goal is a double BW Deadlift by Chrustmas, might I suggest that on Deadlift days, you do the Deadlift FIRST, and that you work in the 3-5 rep range for 6-7 weeks at a time & then go for some heavy singles every 8th week or so.

You're following what looks like some sort of bodybuilding pyramiding down programme, & while you will see some gains on it, in terms of strength & your DL max going up, it could/would go up more if you followed a strength training protocol instead of a bodybuilding one. (I'm not bashing BB programmes, I'm following one myself - but my goal isn't strength/one rep max focussed at the moment.

I'd also agree with other posters about form, very hard to achieve a good starting position with small plates, you should make sure the bar starts at mid shin level, ie, the height of a proper Olympic barbell with 2 x 20kg standard plates on it

Really sound advise. Appreciate it.

The workout is a BB programme. Do you reckon a 5x5 workout would be more beneficial? I've contemplated switching.

Inspector Coptoor

Cereal Rapist wrote: »

I've been working on my stretches a lot! It's not something I would have considered for deadlifts though. Had been stretching for other exercises. Before I couldn't touch my toes, now I can get my fingertips underneath them



Really sound advise. Appreciate it.

The workout is a BB programme. Do you reckon a 5x5 workout would be more beneficial? I've contemplated switching.

Again, really depends on your goals.

Personally, I never go higher than 5 reps in the Deadlift.
If you did something like
Week 1 - 5 x 5
Week 2 - 4 x 4
Week 3 - 5 x 3
Getting a bit heavier each time
Then repeat, using slightly heavier weight each time.

If you did bigger compound movements in the 3-5 rep range, some single leg & LOTS more pulling exercises (pull-ups, rows of all kinds) in the 6-12 rep range & did isolation work in the 10-15 rep range, I think it's be better.

Mr. Manager

Hanley wrote: »

Injured shoulder you say? Not surprising with the structure above. Way too much pushing, not enough pulling!

The injured shoulder is from an accident years ago where I broke my collar bone and dislocated my shoulder.

Do you have any advice on how to arrange the structure above that would involve pulling?

Gummy Panda

What was the name of that weight lifter who broke his arms doing a training clean and jerk and was told he would never do oly lifting but later recovered to lift more then he did when he was injured?

Youtube vid was posted here before.

johnybean

Check out sea of starz training log, it's called chaos and pain, the video is in second or third post. Sorry can't link, on phone at the moment.
Awesome video by the way
Link to thread http://www.boards.ie/vbulletin/showthread.php?t=2056982761&goto=newpost&zxf=1372962269

WolfForager

What's the general consensus on parallel squats versus ass to grass? I'm currently doing parallel squats followed by ass to grass front squats. I have no idea why, it just feels right...

DylanJM

Gummy Panda wrote: »

What was the name of that weight lifter who broke his arms doing a training clean and jerk and was told he would never do oly lifting but later recovered to lift more then he did when he was injured?

Youtube vid was posted here before.

Zach Krych?

https://www.youtube.com/watch?v=Bj-gyl-e4y0

dylbert

WolfForager wrote: »

What's the general consensus on parallel squats versus ass to grass? I'm currently doing parallel squats followed by ass to grass front squats. I have no idea why, it just feels right...

If your squatting high bar for olympic lifting then go ATG, if it's low bar for as much weight as you can lift then I think bellow parallel will do.

LuckyLloyd

https://www.youtube.com/watch?v=nH2kwYiVgPU

discus

Is that 50kg or lbs? Is there much to be gained by this exercise, or is it just a display of strength?