I’ve been hesitant about adding “intense“ cardio to my resistance training for fear of losing the meager muscle gains I’ve had in the past year. Same reason I refuse to do the Ozempic to control my blood sugar. Trying to be patient with the fat loss.
FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread
- Thread starter anthonys735
- Start date
Just really depends on what your goals are at this point. If you love doing cardio then have at it. You just have to decrease elsewhere so you're not over training all the time.
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4 x 12 Rhino Belt Squat
4 x 12 Reverse Hyper
4 x 12 Elevated Reverse Lunge
4 x 12 Cable Pull Through
16 sets 🥴
Focusing on slow and meaningful reps are growing on me.
Trying to get that Kardashian dump.
The hunger on leg days is f*cking intense.
4 x 12 Reverse Hyper
4 x 12 Elevated Reverse Lunge
4 x 12 Cable Pull Through
16 sets 🥴
Focusing on slow and meaningful reps are growing on me.
Trying to get that Kardashian dump.
The hunger on leg days is f*cking intense.
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Tricky to set up the first few times, but I love these machines.
No shit. It's REALLY f*cking awkward to get locked in. Also, if you're too far back the belt cuts into you groin. The cable should be straight up and down under you. However, no compression on the spine. I had (3) 45's and a 25 on each side. Smooth as buttah.
Jealous of the Rhino. I've been to some fantastic weight lifting-focused gyms but all the places I've had memberships had pretty mid belt squat machines. I used a Rhino-esque one at EliteFTS up in London OH once and I still dream about it.
I did reverse lunges yesterday after they were discussed last week and I copped to skipping out on them. I haven't needed assistance sitting yet, but I expect that to hit in the next 12 hours. Worth it.
I did reverse lunges yesterday after they were discussed last week and I copped to skipping out on them. I haven't needed assistance sitting yet, but I expect that to hit in the next 12 hours. Worth it.
I am STRUGGLING with the new working nights schedule, guess it’s age or a long time of 5a workouts. But getting home around 12a and then figuring out when to workout now is tough.
I can’t do naps so early workout then nap then work is out right now.
Finding what to do in the day before lifting then showering at the gym and straight to work is good but bored during the day.
Taking today off besides a couple dog walks to adjust, not cool.
I can’t do naps so early workout then nap then work is out right now.
Finding what to do in the day before lifting then showering at the gym and straight to work is good but bored during the day.
Taking today off besides a couple dog walks to adjust, not cool.
Ha.
Man, I feel for you and hope you can find a solution.
I also hope all the people with children and corporate jobs who you gave shit for taking Ozempic berate you relentlessly for this post.
@roguemocha , can’t you just sleep til 8 or 9, work out, entertain yourself with some beach stuff and then go to work?
At some point I’d like to acquire a Rhino and/or a Squatmax.
Haha for sure man.
Nah, just gotta get the body used to the change is all.
@Wodie Sloot i love the high rolling into work right after lifting or going anywhere after it. So in try to wait and don’t like a lull.
I’ll get it figured out just a big change time wise for now.
These people are shameless. Such an absurd headline.
nypost.com
Exercise may not be the key to living longer — it might even be aging you faster
Survival of the fittest? Or was that the fattest.
nypost.com
These people are shameless. Such an absurd headline.
Exercise may not be the key to living longer — it might even be aging you faster
Survival of the fittest? Or was that the fattest.
Yeah - the headlined sucked, but although I am impressed what @PTI (pti) does (ultras), I can see how overdoing it on exercise could eventually be marginally bad for your health as compared to someone who doesn't overdo it.
“However, when they filtered for lifestyle factors including education, body mass index (BMI), smoking, and alcohol consumption that number dropped significantly.”
Well what do you know, when you add in drinking and smoking people die sooner, wild stuff there. Who gave that person money?
And yes if you’re over-training it’s not good for you either. If I am I’ll take the consequences though.
Well what do you know, when you add in drinking and smoking people die sooner, wild stuff there. Who gave that person money?
And yes if you’re over-training it’s not good for you either. If I am I’ll take the consequences though.
I think what they meant was, if you had two people who had the same BMI, alcohol and cigarette consumption, you'd see that:
1) Working out a ton didn't make you live longer that much longer than if you worked out in moderation.
2) Working out too much reduced your lifespan
He's an expert in everything. It's pretty amazing.
Not everything. Just above, he apparently confused ADHD with OCD.
Hyperfocus: The ADHD Phenomenon of Hyper Fixation
Hyperfocus, a common — but confusing — ADHD symptom, is the ability hyper fixate on an interesting project or activity for hours at a time. It is the opposite of distractibility, and it is common among both children and adults with attention deficit hyperactivity disorder.
www.additudemag.com
Hyperfocus: The ADHD Phenomenon of Hyper Fixation
Hyperfocus, a common — but confusing — ADHD symptom, is the ability hyper fixate on an interesting project or activity for hours at a time. It is the opposite of distractibility, and it is common among both children and adults with attention deficit hyperactivity disorder.
Well, shit. I stand corrected. You really are an expert in everything!
Hit a new max record for me on the butterfly machine tonight. Weight I couldn’t budge three months ago, did two reps tonight.
My main concern now is my bodyweight is increasing also. Getting about 160 grams of protein every day, but carbs are too high. Doing resistance training at least 4 days each week. Will increase cardio tommorrow and focus on reduction in carbs.
My main concern now is my bodyweight is increasing also. Getting about 160 grams of protein every day, but carbs are too high. Doing resistance training at least 4 days each week. Will increase cardio tommorrow and focus on reduction in carbs.
You’ll be in that bikini before you know it.
Only things I'm interested in. Everything else I'm oblivious.
-Hyper focus is certainly one of my traits. Once I lock in, I'm in a zone. Background noise(music) helps if I really gotta cram. Used medicine for about 6 months then worked with a therapist to outline some easy habits to work around the attention issues. Still have a lot of issues in meetings but much better than taking a stimulant everyday. Couldn't give a shit about the rona any longer. These days it's basically health related shit that gets my focus.
-Diet is trash and pants are feeling snug. Dirty bulk is on. Was gonna maintenance in Jan but may do a quick 3-4 cut to get back some of that BF and then go into a clean bulk. I guess theoretically a clean/bulk maintenance would probably be as effective as a short cut. Hmmm. Pissed at myself for indulging more than I should.
-Thursday's chest:
12 x 135
12 x 225
10 x 245
4 x 300 (granted 2 were definitely not "all me")
10 x 225
-Pretzel, what did your competition training program look like? All low rep stuff?
-Diet is trash and pants are feeling snug. Dirty bulk is on. Was gonna maintenance in Jan but may do a quick 3-4 cut to get back some of that BF and then go into a clean bulk. I guess theoretically a clean/bulk maintenance would probably be as effective as a short cut. Hmmm. Pissed at myself for indulging more than I should.
-Thursday's chest:
12 x 135
12 x 225
10 x 245
4 x 300 (granted 2 were definitely not "all me")
10 x 225
-Pretzel, what did your competition training program look like? All low rep stuff?
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Hyper focus seems like a trait I would want to learn to control, manage/minimize issues, not medicate or otherwise work away.
I have some, *ahem*, recreational experience with abusing ADHD drugs back in the day: lots of hyperfcus fun hanging with friendsall night until noon the next day, and studying for exams felt like Limitless. But I really feel taking such drugs long term- not speaking disparagingly here - there are exceptionsn and I fully support people making their own decisions for their own biology/consultation, very unwise. These problems, imho future science will understand this, stem from our unnatural living, so the correction should be natural.
I have some, *ahem*, recreational experience with abusing ADHD drugs back in the day: lots of hyperfcus fun hanging with friends
For powerbuilders and bodybuilders it’s completely different. I’m sure you’re aware of that but as far as I know she wants to lift big which usually means no clean bulk just build it.
For what you want eat clean and lift but eat a lot.
For the most part, yes. To peak for a competition, you want to build fatigue and strength, but it's a careful balance. Too much rep volume will take away from your ability to push strength; off-season is the time for rep work. Honestly, I never did anything more than a light set of 8 for any main movement in any meet prep. For accessories, I did push those hard - that's how you build muscle/strength without really blowing your CNS load, so to speak.
I did conjugate-style programming, which is generally structured into four days, two max effort and two "speed"/dynamic. "Max effort" doesn't necessarily mean hitting an all time PR, but for me, it often did. It's more about putting forth the maximum exertion you can on that day to help acclimate you to the strain of really heavy lifts. So you don't kill yourself, it's typically a variant of traditional squat/bench/deadlift rather than straight weight (i.e., add blocks on deadlift, reverse bands, add chains, etc.) Speed/dynamic is meant to really ingrain a movement pattern while attempting to be as dynamic as possible. Those are structured into "waves," so you might have a month or so of a given movement (i.e., cambered bar box squat for 8x2 every week) and change it up after a month.
For example, this was the week of training ~5 weeks out from my last competition:
- MAX EFFORT LOWER
1. 2" block pull deadlift - one rep max
2. GHR - 3 sets AMRAP
3. High pin pull deadlift against max band tension for 20 reps (build to max tension in 4 sets)
4. Strict reverse hypers 3 x 20
5. GHD or decline barbell loaded situps- 8 rep max
6. 100 band pull throughs (in as few sets as possible)
- MAX EFFORT UPPER
1. Reverse monster mini band bench press - paused - 1 rep max
2. 3x5 at 75% of today's max
3. Close grip bench to 2 board against max doubled band tension - 4x8
4. EZ curl skullcrushers 4 x 10
5. Chest supported barbell rows against max band tension - 3x10
6. Lat pullovers - 3x12
7. Finisher: 4 sets each:
- 25 seated overhead band tricep extensions
- standing banded pushdowns with 1 minute static hold at lockout
DYNAMIC LOWER
1. Cambered Bar Box Squat - 55% of 1RM against 25% hanging chains - 8x2
2. Competition stance deadlift - 400x2x2
3. step-ups with DB - 4x10/leg
4. Conventional dead against pins - 3 secs static holds 3x10 at 40% of conventional dead 1RM
5. Hanging knee raises - 4x15
6. Belt squat box squat against max band tension - 4x20
DYNAMIC UPPER
1. Competition bench (paused) - 190x2x2
2. Flat DB press - 12 rep max
3. Bent over barbell row 3x8
4. One arm DB row 4x8 per arm
5. Incline DB tate press 3x12
6. tricep kickbacks with DB 3x20
7. Side plank - 3x45 seconds per side
8. Banded face pulls - accumulate 200 reps in as few sets as possible
This was probably the nastiest week of the entire prep. I could only handle that kind of volume/weight because I'd been training at a high level for a loooong time, I was eating 3200+ calories a day, and I was taking special vitamins. And there were days where I might have to cut an accessory due to some recovery issue (usually for me, elbow pain) or because this was in the summer, due to dehydration/feeling overheated. Frankly, there is nothing healthy or sustainable about meet prep. It's giving everything you've got for 10-12 weeks to be the absolute strongest you can be on one day, and after that, you dial back the weight and up the volume to build work capacity and muscle until it's time to jump into another prep.
That was way more information than I'm sure you wanted, but ...my ADHD hyperfocus really seized on powerlifting years ago and hasn't let go. Conjugate works really well for me because it's always changing, so it's hard to get bored. I had to dial back from that with everything else going on in life this year and I really miss it. After I finish my current program I'm going to run a conjugate block (not anywhere near this intensity, but similar structure).
As for food, honestly, depends on the individual. It was hard for me to put on weight/size without special vitamins firing up my appetite, and I had to be very intentional about it. There was a period where I was eating a lot of garbage just to get the pounds on. Once I got to where I wanted to be in my weight class I cleaned it up. I try to stick to 80-85% of my meals being food I prep and I keep healthier-snacks at hand. But I don't have any cholesterol/blood sugar issues even when I eat like a dumpster, so it's a your-mileage-may-vary thing.
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Jesus, dude. Vitamins or not. That's f*cking badass.
Interesting. We're switching all my shit to 10-12. I've done high reps basically the last 8 years. We are focusing on making every rep count and more importantly rest/recovery. Wild how the gains are almost immediate. I'm sure it's the same if you went from powerlifting mode to high rep. That's why I was asking what a pure power program looked like. Maybe something to incorporate, although not nearly as psycho, later in training. I'm reading a lot of people are moving to ultra low rep during cut, which is kinda wild.
Interesting. We're switching all my shit to 10-12. I've done high reps basically the last 8 years. We are focusing on making every rep count and more importantly rest/recovery. Wild how the gains are almost immediate. I'm sure it's the same if you went from powerlifting mode to high rep. That's why I was asking what a pure power program looked like. Maybe something to incorporate, although not nearly as psycho, later in training. I'm reading a lot of people are moving to ultra low rep during cut, which is kinda wild.
I don't know the scientific reasons, so this could be anecdata; but there's a pretty big range of responses to high rep/low rep. Some people do amazingly well with it and build muscle, recovery, etc. (my friend Alex, who is one of the strongest women in the world rn); others, like me, not so much. Even with the vitamins, high rep is really difficult for me to recover from. I imagine it's something akin to fast-twitch/slow-twitch fibers. before that last meet prep, my coach tried a high-rep scheme program with me and I had to tap out. I couldn't finish the prescribed weights/reps and when I did I was just wrecked and felt awful.
I started my current block with sets of 8 on just squat and bench (6s on deadlift) and I died. That has been my pattern since I started lifting, honestly. Endurance isn't my strength, but I can grind the hell out of a heavy lift pretty much whenever (and recover just fine). I do see some physical change from higher rep work on main movements, but I feel way better doing lower-rep main movement stuff at higher weights and pushing the hell out of my accessories in terms of reps. Since you're a runner, you may not get as mentally beat up from doing high reps as I do. I know part of my struggle with double-digit rep sets is a) I get BORED and b) I know I could go so much heavier and do fewer reps and that's way more fun for me lol
I started my current block with sets of 8 on just squat and bench (6s on deadlift) and I died. That has been my pattern since I started lifting, honestly. Endurance isn't my strength, but I can grind the hell out of a heavy lift pretty much whenever (and recover just fine). I do see some physical change from higher rep work on main movements, but I feel way better doing lower-rep main movement stuff at higher weights and pushing the hell out of my accessories in terms of reps. Since you're a runner, you may not get as mentally beat up from doing high reps as I do. I know part of my struggle with double-digit rep sets is a) I get BORED and b) I know I could go so much heavier and do fewer reps and that's way more fun for me lol
Amazing that he didn’t appear to have a tremendous amount of muscle mass, yet he could move this much weight with one leg. Curious if one leg lifting has an advantage over two legged lifting.
Using both legs we tend to compensate for the weaker by driving the weight with our stronger leg. Single leg/arm exercises don’t allow the weaker side to “hide”. It’s great for sorting out muscular imbalances.
