Random Fitness Questions

the baby bull elephant · 09-09-2019 3:05pm

funkey_monkey wrote: »

Is that a muscle building routine or a strength routine? It looks like the latter.

The two aren't mutually exclusive, a bigger muscle will usually be a stronger one. But as per the name Boring but Big is primarily focused on hypertrophy i.e. getting bigger. A happy by product is that you'll also get stronger. There's a huge amount of volume to it. I'd also read the below links in conjunction with it, the first one is Boring but Big Beefcake where Wendler adds in more assistance work with an even greater focus on hypertrophy. Wendler over does the tough guy talk at times but there's a lot of good info and principles whether you run it or not.

It's obviously up to you if you run it or not but it is focused on putting on size and if you eat right you will get bigger on it. It doesn't have to be run forever (and Wendler actually advises changing templates fairly often) so if you're worried about it maybe give it a proper run for a month or two and see if you like it and any results from it. I promise unless you eat at a deficit you won't lose muscle anyway.

Also just a heads up when Wendler talks percentages he's basing them off a training max of usually 90%. That is 90% of your 1RM, if you don't know your 1RM take a weight you can do for 3 reps. That number is then your training max which you base your percentages off. So say my 1RM is 100kg my training max would be 90kg. So when Wendler says do 5x10 at 50% that would mean do 5x10 at 45kg. I know it sounds complicated but if you search lifting vault which was linked earlier there should be a ready made spreadsheet or alternatively you can google Boring but Big Black Iron Beast calculator.

https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training

https://www.t-nation.com/workouts/boring-but-big-3-month-challenge

EDIT: Spreadsheets to make it simpler.

https://liftvault.com/programs/powerlifting/jim-wendlers-531-spreadsheet/

Alf Veedersane · 09-09-2019 3:17pm

funkey_monkey wrote: »

Is that a muscle building routine or a strength routine? It looks like the latter.

It's got sets of 5x10 after the 'strength sets' so I'm not sure how it's just a strength routine. Plenty of volume in there.

funkey_monkey · 09-09-2019 4:09pm

Squat – 5/3/1
Squat – 5 sets of 10 reps
Abs – 5 sets

So, in week one, each day I'll be doing 78 squats, bench presses, DL's and OH presses?

5/3/1 routine = 5, 5, 3, 5, 5 & 5 reps according to the plans.
Followed by 5 * 10 reps
Total = 78
Followed by second assistance exercise.

Correct?

the baby bull elephant · 09-09-2019 5:17pm

funkey_monkey wrote: »

Squat – 5/3/1
Squat – 5 sets of 10 reps
Abs – 5 sets

So, in week one, each day I'll be doing 78 squats, bench presses, DL's and OH presses?

5/3/1 routine = 5, 5, 3, 5, 5 & 5 reps according to the plans.
Followed by 5 * 10 reps
Total = 78
Followed by second assistance exercise.

Correct?

5/3/1 varies by the week. First week is your 5s week, second week 3s and third 5/3/1.

So just for squats say it would be:
Week 1:
Warm up
5 reps 65%
5 reps 70%
5+ reps 75%
5x10 50%
Abs 5x10

Week 2
Warm up
3 reps 70%
3 reps 80%
3+ reps 90%
Assistance as before

Week 3
Warm up
5 reps 75%
3 reps 85%
1+ reps 95%
Assistance as before

On the + sets you're not going to failure you generally want one or two reps left in the tank but you are pushing yourself. How many reps will depend on the day but generally it's not advised you increase the weight unless you can hit five good reps on your 1+ set.

https://docs.google.com/spreadsheets/d/1wdyKcA8AUC6UZBJLTHNCScooyq0cyPpIr1cDRCm-f_0/edit#gid=459423069

If you make a cope of that spreadsheet and input your lifts it might make more sense. Just note it doesn't have the assistance work beyond the 5x10 sets because they're more up to you anyway.

RedRochey · 10-09-2019 11:42am

What are the best solutions for tight hamstrings? When I lie on my back I can't lift my legs up in a straight line more than a 30/40 degree angle, more than that and I've to bend at the knees

Brian? · 10-09-2019 11:52am

StockTwat29 wrote: »

What are the best solutions for tight hamstrings? When I lie on my back I can't lift my legs up in a straight line more than a 30/40 degree angle, more than that and I've to bend at the knees

Do 1+2 on this list every day.

Plus a paused squat. Feet shoulder width apar, squat down as far as you can while keeping a neutral back. Hold for 10s. Stand up and repeat by 3. Try to get lower over time. When you can do it comfortably for 3x10s, increase the time.

https://www.verywellfit.com/hamstring-stretches-2696359

IvoryTower · 10-09-2019 12:08pm

i think you forgot the list

Brian? · 10-09-2019 5:20pm

IvoryTower wrote: »

i think you forgot the list

That was a test, you passed.

11-09-2019 4:21pm

Right, bit of a ramble and probably mis-remembered thoughts coming up leading to a question.

About 6 months ago I changed up the diet to lose weight. I was really unfit (couple of flights of stairs was daunting). It went well for a while, under 2000kcal a day and got down a couple of stone. However I started exercising a decent amount about 6 weeks ago and since then my weight has been creeping back up. Calories has stayed about the same but at my weight (~130kg) I thought the "easy" weight loss should have continued for a while longer. 5 a side for an hour twice a week and "light" cardio (not light for me :P ) 3-4 times per week. I can notice an incredible difference in fitness already but the weight creeping up is incredibly frustrating. So could it be that I've just developed some muscle after over a decade of barely moving or do I need to further cut the calories?

the baby bull elephant · 11-09-2019 5:12pm

[Deleted User] wrote: »

Right, bit of a ramble and probably mis-remembered thoughts coming up leading to a question.

About 6 months ago I changed up the diet to lose weight. I was really unfit (couple of flights of stairs was daunting). It went well for a while, under 2000kcal a day and got down a couple of stone. However I started exercising a decent amount about 6 weeks ago and since then my weight has been creeping back up. Calories has stayed about the same but at my weight (~130kg) I thought the "easy" weight loss should have continued for a while longer. 5 a side for an hour twice a week and "light" cardio (not light for me :P ) 3-4 times per week. I can notice an incredible difference in fitness already but the weight creeping up is incredibly frustrating. So could it be that I've just developed some muscle after over a decade of barely moving or do I need to further cut the calories?

If you were in a deficit you'd continue losing weight. Are you using something to track calories or just eyeballing it? If it's the latter it's likely you're consuming more than you think. If you are tracking I would guess that while you've been doing more obvious exercise you've compensated by being more sedentary outside of it which is a pretty natural reaction to be honest.

Either way, if weight loss is the main goal, dropping calories is your best way forward. Try dropping around 100 calories every few days until the scales start moving the same way again.

Fair play on taking the first steps.

11-09-2019 5:24pm

the baby bull elephant wrote: »

If you were in a deficit you'd continue losing weight. Are you using something to track calories or just eyeballing it? If it's the latter it's likely you're consuming more than you think. If you are tracking I would guess that while you've been doing more obvious exercise you've compensated by being more sedentary outside of it which is a pretty natural reaction to be honest.

Either way, if weight loss is the main goal, dropping calories is your best way forward. Try dropping around 100 calories every few days until the scales start moving the same way again.

Fair play on taking the first steps.

Tracking most, rounding up where I can't accurately.
My energy levels are already through the floor. Get a salad most days, vegetable soup, small smoothie, yoghurt etc. just so I'm getting some fruit/veg in. Given my BMR seems to be north of 3000kcal it's a bit puzzling at this stage.

silverharp · 12-09-2019 10:40am

Deleted User wrote: »

Tracking most, rounding up where I can't accurately.
My energy levels are already through the floor. Get a salad most days, vegetable soup, small smoothie, yoghurt etc. just so I'm getting some fruit/veg in. Given my BMR seems to be north of 3000kcal it's a bit puzzling at this stage.

kind of empty food you are describing, moar protein. If you have cut out all what would be considered to be junk food you will lose weight. Just make sure there aren't sneaky sources of sugar getting into your diet, fruit for instance ideally should be some berries not loads of sugary tropical fruit. Avoid food labelled as "low fat" as will generally mean more processed carbs and be careful with food like nuts
Don't only eat chicken or be totally afraid of fat, they have important nutrients and provide good satiety. Other dimensions to look into are time restricted eating, 12-8PM for instance can work well.

Sandor Clegane · 12-09-2019 9:47pm

Anybody here have any experience of dealing with irish lifting?

Im building a home gym which is almost done and want a power rack with a full Olympic setup.

Brian? · 13-09-2019 7:47am

Sandor Clegane wrote: »

Anybody here have any experience of dealing with irish lifting?

Im building a home gym which is almost done and want a power rack with a full Olympic setup.

Yep. They’re grand.

funkey_monkey · 13-09-2019 7:50am

Will be starting the 531 next week. I've taken some 1RM this week and was wondering if these figures are decent (I weigh 72kg, 41yo):
Bench: 95kg
Squat: 115kg
DL: 150kg

I thought they were okay, but looking at online strength stds it seems to be a fairly poor return considering as I've been doing weights for a number of years now.

Mellor · 13-09-2019 8:27am

funkey_monkey wrote: »

Will be starting the 531 next week. I've taken some 1RM this week and was wondering if these figures are decent (I weigh 72kg, 41yo):
Bench: 95kg
Squat: 115kg
DL: 150kg

I thought they were okay, but looking at online strength stds it seems to be a fairly poor return considering as I've been doing weights for a number of years now.

Depends what sort of standard you are holding yourself to? They'd be proficient, but not advanced.
Squat is disproportionately low compared to the other two.
But that'll also depends on the type of squat you do, which strength standard rarely consider.

funkey_monkey · 13-09-2019 9:25am

Mellor wrote: »

Depends what sort of standard you are holding yourself to? They'd be proficient, but not advanced.
Squat is disproportionately low compared to the other two.
But that'll also depends on the type of squat you do, which strength standard rarely consider.

Doing high bar squat as the low bar squat was causing lower back pain.

Mellor · 13-09-2019 12:00pm

funkey_monkey wrote: »

Doing high bar squat as the low bar squat was causing lower back pain.

That would skew the strength standards slightly. They more likely refer to low bar.

13-09-2019 1:14pm

My move onto gzclp has been disastrous.

I was doing a routine that was posted here and for good reason, told it was wrong. Big gains though.

But learning deadlift, bench, and overhead press has taken so long, I've stopped progressing totally. I'm still struggling with the squat because I can't get low enough.

I need reassurance. Do I just spend a few more months learning these moves to be safe instead of what I was doing? It's so frustrating.

I'm using Alan Thrall for technique. The PTs here aren't good.

DuckSlice · 13-09-2019 1:59pm

Deleted User wrote: »

My move onto gzclp has been disastrous.

I was doing a routine that was posted here and for good reason, told it was wrong. Big gains though.

But learning deadlift, bench, and overhead press has taken so long, I've stopped progressing totally. I'm still struggling with the squat because I can't get low enough.

I need reassurance. Do I just spend a few more months learning these moves to be safe instead of what I was doing? It's so frustrating.

I'm using Alan Thrall for technique. The PTs here aren't good.

I'm not an experienced lifter by any means, I'm at it little over a year now. But I wouldn't attempt squat/deadlift without having been instructed how to do it properly. Everyone is different but I had these moves learned off in a few days with some proper instruction, I'm not sure it should take months.

Can you hit proper depth on your squat with no weight?

the baby bull elephant · 13-09-2019 2:06pm

Deleted User wrote: »

My move onto gzclp has been disastrous.

I was doing a routine that was posted here and for good reason, told it was wrong. Big gains though.

But learning deadlift, bench, and overhead press has taken so long, I've stopped progressing totally. I'm still struggling with the squat because I can't get low enough.

I need reassurance. Do I just spend a few more months learning these moves to be safe instead of what I was doing? It's so frustrating.

I'm using Alan Thrall for technique. The PTs here aren't good.

Why have you stopped progressing? Is it because you can't move more weight or because you feel your form isn't good enough? Despite what large swathes of the internet would have you believe there is no 'perfect form' we're all built differently and there's going to be a certain amount of variance between what our lifts look like. Yes there are certain principles that should be followed but 'perfect form' is essentially an impossible goal to reach. Your perfect form should be what allows you to avoid injury and to be able to progress.

You say you can't squat low enough, what depth are you trying to hit? Not everyone can be Clarence Kennedy and scrape the floor every rep. Given some peoples design it won't happen no matter how flexible they are they'll never get the same depth. Hitting parallel is generally the accepted standard now but if you're not competing in powerlifting it isn't even necessary to hit that every single rep. Thrall actually had a good video on that recently.

Also how are you assessing your form? Are you looking in a mirror (not really a good idea), going by feel or videoing yourself?

The 'big 4' lifts will definitely help you a lot more than other exercises out there and are worth persevering with but again unless you're competing there's nothing to stop you doing close variations if they really feel a lot better. But keep in mind that especially at the beginner stage all it can take is for one cue to click and suddenly you're getting that sweet linear progression.

As far as sources for helping with form, on Youtube Brian Alsruhe has a load of different tutorials including three part videos for each of the big 4. I found them particularly useful for OHP and deadlift. Calgary Barbell also has a lot of useful videos on form including a form check Friday where he looks at user submitted videos who may be having similar problems to you.

For written sources Stronger by Science has very detailed articles on squat, bench and deadlift.

This is the squat one: https://www.strongerbyscience.com/how-to-squat/

silverharp · 01-10-2019 1:48pm

So got a gym programme from a trainer, the rep range is generally 10 which is grand, mostly 3 sets, there is a general comment in their programme card it reads

"Always try to get more than 8 reps. Over time when you get to 16 reps, you are now strong enough to move the weight up. Push for more than 8 reps when the weight goes up"

without getting into the weeds too much, is that suited lower weight exercises but not something like dead lifts or barbell squats?

world class wreckin’ cru · 01-10-2019 2:30pm

I would say that sounds like accessory movements or machine exercises like lat pull down for example.

Can’t imagine anyone doing 16 reps on a deadlift.

Depending on the exercise, I’d even say once you get to 12, increase the weight and start over.

I generally try (or used to!) to lift heavy on squat, bench, deadlift and then work in 8-12 range for accessories.

bladespin · 03-10-2019 10:47am

16 Squat reps, fark that!

It would be very difficulty to keep proper intensity and form up for 16 reps - sounds a bit mad.

caviardreams · 03-10-2019 7:09pm

Nevermind the increased likelihood of losing count halfway and actually ending up doing 17 just to be sure

03-10-2019 11:04pm

caviardreams wrote: »

Nevermind the increased likelihood of losing count halfway and actually ending up doing 17 just to be sure

More like 12

silverharp · 04-10-2019 9:10am

I'd be inclined to go with 12 for an isolation type exercises if I was to use that method

Alf Veedersane · 04-10-2019 5:33pm

bladespin wrote: »

16 Squat reps, fark that!

It would be very difficulty to keep proper intensity and form up for 16 reps - sounds a bit mad.

Depends on the percentage of your 1RM and what stage of a training cycle you're at but nothing wrong with building some work capacity.

No need to destroy yourself though. Leave a couple of reps in the tank.

Mellor · 07-10-2019 11:38pm

bladespin wrote: »

16 Squat reps, fark that!

It would be very difficulty to keep proper intensity and form up for 16 reps - sounds a bit mad.

Whether it's hard to keep proper form depends on the intensity rather than the number of reps.

16 reps with 50% would be breeze.
Where as 5 reps with 90% would be almost certainly be bad reps or outright misses.

silverharp · 08-10-2019 11:44am

Avoiding overtraining?, on the assumption that you are not overtraining on a weekly basis, is there a simple rule to follow , like take the last week of a quarter off or some such?

Mellor · 08-10-2019 12:17pm

silverharp wrote: »

Avoiding overtraining?, on the assumption that you are not overtraining on a weekly basis, is there a simple rule to follow , like take the last week of a quarter off or some such?

Overtraining is much more rare than the internet would have you believe.
If you’re training casually, a few times a week, rather than hitting semi-professional amounts of training. Then it’s unlikely to happen.
All imo of course

Alf Veedersane · 08-10-2019 12:19pm

silverharp wrote: »

Avoiding overtraining?, on the assumption that you are not overtraining on a weekly basis, is there a simple rule to follow , like take the last week of a quarter off or some such?

If you're not training stupidly and allowing for recovery, then overtraining shouldn't be an issue for most people.

Alf Veedersane · 08-10-2019 12:20pm

Mellor wrote: »

Overtraining is much more rare than the internet would have you believe.
If you’re training casually, a few times a week, rather than hitting semi-professional amounts of training. Then it’s unlikely to happen.
All imo of course

I'd agree. It's more relevant to athletes etc that are putting their body through more of a workload than the general population.

Mellor · 08-10-2019 12:39pm

And if you were on the verge of overtraining. You’d need more than a week off to prevent it.

D'Agger · 08-10-2019 2:18pm

I don't see a 'Rate my Squats bro' thread - okay to put up two videos of my Squat technique for review here?

silverharp · 08-10-2019 2:33pm

Alf Veedersane wrote: »

I'd agree. It's more relevant to athletes etc that are putting their body through more of a workload than the general population.

so just look after the weeks and let the months look after themselves?

Alf Veedersane · 08-10-2019 3:42pm

silverharp wrote: »

so just look after the weeks and let the months look after themselves?

Look after your training and recovery and the rest will look after itself.

If you do find your fatigue increasing and results plateauing/decreasing, it's not because you didn't take a week off but that your training needs an overhaul

Alf Veedersane · 08-10-2019 4:49pm

D'Agger wrote: »

I don't see a 'Rate my Squats bro' thread - okay to put up two videos of my Squat technique for review here?

Fire away. Not enough traffic for its own thread these days

D'Agger · 08-10-2019 6:56pm

Apologies for the poor angle for both videos, rare occasion where I wasn't training on my own and had a friend video me doing squats at 30KG & 60KG. Most recent trip to the gym I was back doing 80KG and was very much feeling it in my quads/glutes so reckon I'm doing them right but would appreciate any feedback. If you need different angles then I can try to sort that too:

https://www.youtube.com/watch?v=yY2FKrIDtxM

https://www.youtube.com/watch?v=48a9UEg7c9w

Alf Veedersane · 08-10-2019 7:38pm

To be honest, your squat would want to be horrendous for anything glaring to stand out with 30kg given how far it is from your max. 60 to a degree as well.

One thing I will say, and its probably a function of the weight being light for you, is that you don't seem to brace and you don't look like you keep everything tight even at the top.

Don't just start preparing yourself for heavy squats when the bar is heavy.

Again, that's just based on those 2 vids and I'm not a PT but that's what I can take from those. Other than that, didn't really pick up much wrong from first glance but heavier weight will show up where your squat issues may be

Mr. CooL ICE · 09-10-2019 8:28am

What Alf said.

Repping 70% of your 1RM and up should be a high enough intensity to notice form breakdown. If you don't know what your 1RM would be, then perhaps pick a weight you feel you can only do 5 reps with, and record yourself doing 3 reps at that weight.

Brian? · 09-10-2019 9:18am

Mark Rippetoe wrote: »

What Alf said.

Repping 70% of your 1RM and up should be a high enough intensity to notice form breakdown. If you don't know what your 1RM would be, then perhaps pick a weight you feel you can only do 5 reps with, and record yourself doing 3 reps at that weight.

+1 to this.

The only things I take from those 2 videos is that

-you have reasonable hip and ankle mobility. So nothing major to fix.

-you have a very short pause at the top between reps. I can’t see you resetting/bracing for the next rep. This could be because it’s easy.

D'Agger · 09-10-2019 10:12am

Thanks all, will try get a video of a weight closer to my 1RM

Mellor · 13-10-2019 11:52pm

SuprSi wrote: »

I train my chest once a week, switching between dumbells and barbells. I mix it up with flys, pushups, drop sets, and other exercises. I keep a log...

Sounds very sporadic and random.
Which is exactly when I'd expect to see plateaus.

What have your last 4 weeks of chest looked like?
Exercises and sets?

SuprSi · 16-10-2019 11:53am

To be honest, since posting that and taking onboard the advice, I've started doing chest twice a week, and I've seen significant improvements, both in terms of size and strength. My workout may still be somewhat random, but generally look like;

Mon
Barbell chest press
Barbell incline chest press
Barbell decline chest press
High/middle/low cable flys
100 pushups (in 4 sets)

Thur
Dumbbell chest press
Dumbbell incline chest press
An Athlean-X kneeling press using 2 cables
Single-arm machine press
Machine flys

All the above are 4 sets, so when I posted the question, for the dumbbell bench it was 34/36/38/40KG, but I couldn't complete 40, usually only getting about 6 in the last set (and being stuck on that for ages). Now, I've gone beyond 40 and am failing just before finishing 42, which is great. For the incline, I've gone up by 4KG in each dumbbell for each set.

For the barbell, I was struggling to clear 85KG, now I'm clearing 6 reps on 90KG and hoping to move up to 95KG soon. The other thing I'm doing is changing the order of the exercises. I always started with the flat bench, but have now started with flys, or decline bench, just to mix it up a bit.

So in short quite a lot of change - I must measure my chest to see, but visually it looks fuller, which is great.

Minime2.5 · 19-10-2019 6:53am

I have my own opinion about this myself but is the following movements enough for cutting

Squat
Dead Lift
Chest press movement (Shoulders & Triceps are getting some work)
Shoulder press movement(Triceps getting some work)
Back Pull ups(Biceps getting some work)

Alf Veedersane · 19-10-2019 8:29am

Minime2.5 wrote: »

I have my own opinion about this myself but is the following movements enough for cutting

Squat
Dead Lift
Chest press movement (Shoulders & Triceps are getting some work)
Shoulder press movement(Triceps getting some work)
Back Pull ups(Biceps getting some work)

Why would that be specifically for cutting?

Minime2.5 · 19-10-2019 12:03pm

Alf Veedersane wrote: »

Why would that be specifically for cutting?

Because I would have thought for muscle building you'd need

1. More volume
2. More exercise variety
3. Target specific muscles more directly

Alf Veedersane · 19-10-2019 12:21pm

Minime2.5 wrote: »

Because I would have thought for muscle building you'd need

1. More volume
2. More exercise variety
3. Target specific muscles more directly

There's no mention of volume. Or frequency.
Mode variety than what?
What specific muscles?

Nothing wrong with squat deadlift and pressing but it needs more pulling.

beertons · 21-10-2019 10:01pm

What would be a decent click on the stairs climber? I was only on the way out today, and hopped on. Level 7, 5 mins, 20 floors.

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