Actually, yes, sort of. But every now -and then I'm a show-off, that's why I'm injured now, but did not gave me the gains.
I do mostly that and about 50% are body weight exercises. Even when I started with a similar body composition as you have now (not for long I bet), I began with :
DANG! That's a killer set of sets.
What this teaches is, heavy weights for gains is not necessary, what's needed for grows is fatigue to give the stimulus.
Good point. The trade off is time. More reps with lower rates takes more time than lower reps with higher weights.
Tried, but can't pull that off, came close though, LOL.
I don't agree. Rest pause sets take 10 sec. pause then another 10 seconds of reps, because you can't do more.
From looking at his log, it appears he STARTED in a very good place. And that was what, 3 years ago?
Thanks for that. That creates a pretty narrow window. But, good to know.
At my current maxes, I'm only resting 30s between sets and 2 mins between exercises.
Many roads lead to Rome.
I don't know, but he is a machine and WE will become like him, no matter if it takes 5 years!
Yes, that's my experience as well.
No, I appreciate your comments and experience.
As for coming across as harsh, I attribute it to some combination of:
* It's hard to be subtle when writing forum comments;
* English is not your first language;
* You're GERMAN!
nailed it , LOL.
I hear you about the squatting with high bodyweight. When I started I was 300 pounds almost and I completely understand. I think your holding back a little is a smart idea. Get used to the volume and don't go so intense you hurt yourself, just get the movement in and work on the form. This is all about being able to move, first you perfect the movement and then you increase the weights. Your plan to stick to a lighter weight is smart. Honestly, you're kind of focusing on two different goals at this point - building muscle and losing fat. You lose fat through the diet, and you may build some muscle in a deficit, but if you even keep the muscle you have you are doing good! And there is no point in piling on weight when you have prior injuries that inhibit the movement and can't bare the load. Go slow and work up. I am telling you though, even if you just use the empty bar, throw in squats, even just 1 set, every workout and work that movement. It will loosen up your hips and get your body more in line.I'm pretty confident in my form. I never swing, always controlled. Body For Life hit that pretty hard.
Up: 1,2, pause half a second, down 3, 2, 1
When my hamstring blew on the squats, I was in perfect form. But, the ham was still weak from the sprinting pull several months prior.
I was on about week 6 or 7 when the squat injury occurred. I did start with very low weights and worked up to that point.
But, I'll give your recommendations some more thought.
One thing to keep in mind is that, at my weight, doing standing squats, even without the bar is already NOT LIGHT.
Your workout is close to the cycle in each workout. HST is a cycle where week 1 is 15 reps, week 2 is 12 reps with a heavier weight, etc. You only do 1-2 sets per exercise and every workout is a full body workout. So your workout is mixing up the sets/reps/weights - but HST does this on a weekly basis, not in the same workout.
HGP and I disagree on volume, to some extent, but we agree on things too - intensity being one of them. Taxing the muscle with sufficient time under tension and going to failure are key components in maximizing results. HGP likes to do 3 sets. I like to do 1-2 sets for each exercise. HGP is older and he takes more tries to get the job done then guys who aren't 40 yet....at least that's what his wife tells me
You know I love ya hairygrandpa I don't know why you say I don't agree - I think this is common ground for us. High intensity, get in, get out and be done with it is kind of our thing. Mentzer used to say, "You can tap a stick of dynamite with a pencil all day long, but get a sledge hammer and hit it once and watch the difference in results."
Your last sentence is key. Don't break something that doesn't need to be fixed
If you are seeing results doing what you are doing, squeeze every last drop out of it. Every program will stall eventually. There is a time for a change, stick with whatever works that is giving you progress until you no longer see progress. I think a lot of people worry about doing the "right thing" or being smart, but if you do something stupid and get the results you want ....isn't that actually smart? HGP, don't ever apologize for being yourself. Despite your flaws, you do have some good points, I just don't like to point them out all that often. Something about blowing out your candle makes my candle shine brighter.
That's half the fun. I do fewer sets, eat less food, avoid cardio and take T3 without steroids. Funny though - I don't believe I've burned through muscle like most people would warn. I may not be jacked, but I'm coming along. After all, I'm trying to be a small woman, remember? haha.You are right about all of this. But I also attribute it to hairygrandpa just being a smartass and a little bit of a pain in the butt. I think Germany kicked him out.No, I appreciate your comments and experience.
As for coming across as harsh, I attribute it to some combination of:
* It's hard to be subtle when writing forum comments;
* English is not your first language;
* You're GERMAN!
That isn't that much of a break down. Just forget it and get back on the horse. I've done worse. Worst case scenario, it takes you 1-2 days longer to get where you're going. You're talking about being in shape for the rest of your life, not temporarily. As long as you just keep going, you will get there.
I had to reply quoting you, because the volume of your post produces gains! LOLI hear you about the squatting with high bodyweight. When I started I was 300 pounds almost and I completely understand. I think your holding back a little is a smart idea. Get used to the volume and don't go so intense you hurt yourself, just get the movement in and work on the form. This is all about being able to move, first you perfect the movement and then you increase the weights. Your plan to stick to a lighter weight is smart. Honestly, you're kind of focusing on two different goals at this point - building muscle and losing fat. You lose fat through the diet, and you may build some muscle in a deficit, but if you even keep the muscle you have you are doing good! And there is no point in piling on weight when you have prior injuries that inhibit the movement and can't bare the load. Go slow and work up. I am telling you though, even if you just use the empty bar, throw in squats, even just 1 set, every workout and work that movement. It will loosen up your hips and get your body more in line.
Your workout is close to the cycle in each workout. HST is a cycle where week 1 is 15 reps, week 2 is 12 reps with a heavier weight, etc. You only do 1-2 sets per exercise and every workout is a full body workout. So your workout is mixing up the sets/reps/weights - but HST does this on a weekly basis, not in the same workout.
HGP and I disagree on volume, to some extent, but we agree on things too - intensity being one of them. Taxing the muscle with sufficient time under tension and going to failure are key components in maximizing results. HGP likes to do 3 sets. I like to do 1-2 sets for each exercise. HGP is older and he takes more tries to get the job done then guys who aren't 40 yet....at least that's what his wife tells me
If you were to do fewer sets with lighter weights, but carry them to failure, you would get near identical, possibly better results than with your current setup and in maybe even less time. The thing is, if I ask you to give me ALL that you have on just ONE set, and you do that - you will be fried after that last rep. The last rep may take you 20 seconds alone. Throw in a couple r/p reps like HGP suggest, or some forced reps if you have a partner, or some drop sets - and you will be huffing after just one set. I don't care if you take 5 minutes between sets, when you come back you won't be nearly as strong and your stimulus will be much lower than it was on that first set. Maybe the additional metabolic stress will enhance muscle growth, but if you are going ALL OUT on ONE set, you will not be able to do 4 sets and have that 4th set be nearly as heavy and intense as the first. Of course, this is not easy to do, it takes a lot of practice and will to build that intensity where you can get as much out of 1-2 sets as most people get out of 4.
But the point of this is - fewer sets, lighter weights, to failure - and you will see results in less time. The beauty of the lighter weights is that you will put less stress on your CNS and this means you can tolerate more sets too.
I don't know why you say I don't agree - I think this is common ground for us. High intensity, get in, get out and be done with it is kind of our thing. Mentzer used to say, "You can tap a stick of dynamite with a pencil all day long, but get a sledge hammer and hit it once and watch the difference in results."
I like your R/P philosophy. If you have a training partner who can spot you, forced reps are good too. And you know I like drop sets which are a similar approach, just without any rest, but at the end when you drop weight, every rep becomes a near-maximal effort.
Your last sentence is key. Don't break something that doesn't need to be fixed
HGP, don't ever apologize for being yourself. Despite your flaws, you do have some good points, I just don't like to point them out all that often. Something about blowing out your candle makes my candle shine brighter.
And you are a smart ass.
And very few people on here agree with my approach to anything
You are right about all of this. But I also attribute it to hairygrandpa just being a smartass and a little bit of a pain in the butt. I think Germany kicked him out.
That isn't that much of a break down. Just forget it and get back on the horse. I've done worse. Worst case scenario, it takes you 1-2 days longer to get where you're going. You're talking about being in shape for the rest of your life, not temporarily. As long as you just keep going, you will get there.
Too bad the content sucks so badly. I have to make up for the lack of quality with quantity. Kind of like your workouts. haha.
Nah, it's a good quality post. I avoid to get into the usual discussion about volume and diminished returns, Kaprice 's head will spin and he probably will start binge eating when we do.Too bad the content sucks so badly. I have to make up for the lack of quality with quantity. Kind of like your workouts. haha.
I have the most jacked fingers ever though.....no contest there
Nah, wrong, IMHO.
I'm on your side, do it!
I don't disagree with this setup at all - why wouldn't you do it if you are seeing results? From a purely theoretical perspective, you are wasting some energy on all the semi-warm up sets. To some degree, you could say it's metabolic conditioning. When you start getting to the point where the weights are heavy enough, the 2nd and 3rd set will be taking a toll on your recovery even if they don't feel hard. I mean, if you can bench press 400 pounds on your working set, doing a set of 10 with 300 may not feel hard, but you are still burning a lot of calories moving that much weight and placing a lot of stress on your body. You may be prepared and capable and it may seem easy, but the metabolic toll is the same as if it was hard almost.
^This. Just do what you do. It doesn't matter what anyone else wants you to do or thinks. These are your goals. This is your journey.
I'd rather see you be right.
Congrats! Time to watch this train build up momentum and turn into a bullet.
Nice job my man, keep moving that needle.
Some weeks will be slow, some fast. Don't get too happy when it's fast and don't get too down when it is slow. Just keep working and it will come. You are doing great.I doubt I'll sustain 5 pounds a week, but with EvoMuse, who knows? That would be SO AWESOME, though!
HAH! Yeah, it's easy to get a bit manic / depressive when you live and die by the numbers on the scale!
Well, that isn't really possible....shows that scales often have some fluctuation too. But it sure seems like it is possible because I know how you feel.
LOL, weight fluctuations are crazy, I bet they are not fully understood by science either.
Actually, I think it's within reason to lose weight after a cheat day (maybe even after a cheat weekend). My theory would be as you refuel your body it burns more efficiently. Also, you're still burning from the previous days and weeks of exercise.
Yeah, it sucks you have to get it locally. I order it online by the KG. You can get like 2 KG for less than $30 a lot of times....lasts almost 3 years at 5 g/day - but I just scoop so most days I think I'm actually closer to 6. I make a gallon of Crystal Light, put in a 5-6 gram scoop of vitamin C and usually wind up drinking at least that gallon, and sometimes making a second and drinking another 1/2-1 gallon of the stuff a day. So I don't really measure...just dump in whatever and drink whatever.
| Thread starter | Similar threads | Forum | Replies | Date |
|---|---|---|---|---|
| All the Evomuse fatloss products at once? | Evomuse | 3 | ||
|
Evomuse fat loss | Evomuse | 8 | |
|
Motiv8er’s Fatloss 2018 Evomuse/Epitome/Brite/Hypernova | Weight Loss | 35 | |
|
Introducing Evomuse fat loss stack whilst on Ostar1ne | Evomuse | 3 | |
|
EvoMuse Guide to Total Fat Loss | Evomuse | 163 |