2 DAYS ON RECREATE/PWFULL/AP-feeling like an alpha FE-MALE !!!

[3clipseGT]

Well, there is always some time for my greatest addiction of all, even if I feel too lethargic to post I can still pop matchsticks in my eyes and watch :icon_lol:

:rofl: I completely understand you on that one!! :lol:

 

[Australian made]

Breaking Pr's and takin names!

 

[VolcomX311]

Good job on the PR's Invalid Link Removed

and wow, your day sounded intense. Do you guys get a show called, FRINGE? It's a show based on fringe science and the whole performing tasks and tests on mice made me think of it. It's a great show by the way.

Keep up the hard work! In and out of the gym Invalid Link Removed

 

[crader]

So how is your muscle growth and body composition coming along on that type of training?

 

[dragonfly]

So how is your muscle growth and body composition coming along on that type of training?

Good you’ve asked Crader, because I was going to bring this up along with a few supplement updates.

OK, muscle gain –wise, things are not as good as I’d like but I have to make a call whether I want to train for hypertrophy or strength.

With the body recomp, same, could be better. Few things need to be tweaked to get that on track. I’ve already started…I reduced my carbs and instead of having 4 x 50 g/day, I’m getting 2 x 60 g (that being strictly around workout times). Two reasons why that is necessary:

1. I’m beginning to notice diminished sensitivity with AP, P-slin still seems to be working well
2. I can no longer perform morning HIIT cardio (I don’t want to do it on the expense of resting time as I’m already struggling to get the bare minimum as it is)…and I’m noticing the consequences :aargh::aargh::aargh:
3. I’ll try to add some HIIT directly after resistance training, as I think it is necessary to fast-forward things a bit (I’m not a very patient person, :lol​

The carb issue is critical I believe, from my experience it really matters where the calories come from and not so much the shear amount I consume. I can stuff myself stupid with nuts (almonds, walnuts, cashews, say I get 600cals from that) and stay ridiculously lean, or I can eat the ½ calorie equivalent (300cals) in carbs and gain fat. Ridiculous I know but that is how my body works. IT IS NUTS !!!! :fool2:

I also have an issue with stubborn fat on my butt (as most females do), and it doesn’t go away no matter how lean I get (I’ve been sub 10% before and it looked like the whole 10% was there, on my a$$, GRRRRRR!!!!! :frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:

If anyone has any other suggestions or critiques, PLEASE, SHOT ‘EM OUT !

 

[dragonfly]

Good job on the PR's Invalid Link Removed

and wow, your day sounded intense. Do you guys get a show called, FRINGE? It's a show based on fringe science and the whole performing tasks and tests on mice made me think of it. It's a great show by the way.

Yeah we do get the show but I'm afraid I have no time for anything other than work and training at the moment :ntome:

Keep up the hard work! In and out of the gym Invalid Link Removed

Thanks Volcom, things may be tough at the moment but so what, such is life, I need to swallow the bullet with the grin Invalid Link Removed and keep fighting against the odds :smite:

 

[Irish Cannon]

First off, there is absolutely NOTHING wrong with some junk in the trunk. I personally like a little booty-fat.

On to the carbohydrates...

I think you're making a wise decision. I've always advocated consuming most of your carbohydrates around the workout. It has definitely worked out best for me. Have you tried any other nutrient partitioners besides AP and P-Slin? I'll be testing out LG SLIN pretty soon. I've personally only used bulk P-Slin, but I hear great things about SLIN.

As for hypertrophy v. strength, you can always incorporate a few different exercises for each into a workout. Don't feel that it has to be one or the other. While I'm mainly focusing on hypertrophy right now, I finish each workout with a heavy, compound movement allowing for strength-specific training as well. At the very least, you could switch up routines every 8-10 weeks between hypertrophy and strength.

 

[jakellpet]

Hey there DragonFly - if I can add in my 20c worth:

I agree with Cannons - I believe a little junk in the trunk is feminine – if straight guys like the look of a 16 yr old boy’s arse they probably not being honest with themselves

1. I’m beginning to notice diminished sensitivity with AP, P-slin still seems to be working well

I have similarly had some desensitising issues with AP as well - personally my response to P-Slin produces superior results, and with the bulk version you can taylor the dosing. LG SLin looks good too – Trauma1 has done a great product review and comparison

Partitioner De-Sensitising

If you wish to continue using AP there is a desensitising protocol which Mullet produced some time ago. From memory it went a little like this:

Week 1-2 AP
Week 3-4 AP/PSlin
Week 5-6 PSlin
Week 7-8 none

.

The carb issue is critical I believe, from my experience it really matters where the calories come from and not so much the shear amount I consume. I can stuff myself stupid with nuts (almonds, walnuts, cashews, say I get 600cals from that) and stay ridiculously lean, or I can eat the ½ calorie equivalent (300cals) in carbs and gain fat. Ridiculous I know but that is how my body works. IT IS NUTS !!!!

I’m fully disposed to the ‘keg effect’ as far as fat accumulation is concerned– and for me it’s all related to carb timing and type more than carb consumption. I have to limit my carb consumption after 1500hrs to vegetables only to manage it.

OK, muscle gain –wise, things are not as good as I’d like but I have to make a call whether I want to train for hypertrophy or strength.

Training Ideas

I’m currently taking advantage of the heat and humidity by doing a combo of HIIT cardio and weights ( running ReCreate and Prime) – basically, skipping for 2 minutes between mod-high rep sets. An example from last night’s shoulder WO:

Standing Military Press (10 reps)
Skipping (2 minutes)
Upright Rows (10 reps)
Skipping (2 minutes)
x 4

(Had to rest about 5 minutes)

Lateral Raises (15 reps)
Skipping (2 minutes)
Rear Delt Flys (15 reps)
Skipping (2 minutes)
x 4

You could mix and match – maybe change the 2nd giant set to biceps etc. Another one I did chest/back - love that push/pull combo.

About 30 minutes workout is taxing – I’ll have to get the Polar strapped on to get an idea for calorie expenditure.

The other idea you’ve already referenced from my log – it’s gruelling and best supported by pre-intra WO P-Slin/carbs and a training partner.

Keep up the good fight!

 

[Rosie Chee]

...I also have an issue with stubborn fat on my butt (as most females do), and it doesn’t go away no matter how lean I get (I’ve been sub 10% before and it looked like the whole 10% was there, on my a$$, GRRRRRR!!!!! :frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:...

Are you sure it isn't just MUSCLE? Being a cyclist your glutes and legs are going to have more muscle, and to a female (no offence), this may feel or appear to be fat, when it is NOT (I should know; I have a huge arse and hate it, but know for sure that it's not fat). And at <10% BF, you wouldn't have a lot of fat anywhere!

 

[dragonfly]

Before I reply to you guys, IC, JKP and Rosie ('cause I've got lots to say), PLEASE allow me to do some updates first

DAY 72


After all week’s excitements, it was a first day where I felt 70%-ish right (still sleep deprived and on the verge of breaking up with a cold Invalid Link Removed

I decided to hit the gym nevertheless as I was getting withdrawal symptoms, DAY68 session, almost vanquished from memory, it was that long ago :icon_lol:
Plus, had to test my new weapon in the USP Arsenal: BULK P-slin powder.

Workout monster shake :Invalid Link Removed

*400mg p-Slin
*30g dextrose/glucose (I know this sounds awfully low, but wait there is more ….!)
*5g creatine
*15-20g BCAA
*10g glutamine
*10g beta alanine (no it is not a typo!!! )
*5g ALCAR
*5g Arg Ethyl Ester
*10g Nimbus Swell​

* I had a small protein shake 45min before a workout because I don’t like mixing BCAA+glutamine with other aminos as that slows down their absorption. With this shake I had also an additional dose of 400mg p-Slin and 40g of dextrose/glucose.

* I was planning to go low on carbs to start with and then ramp it up according to response.

* Anyways, this initial protocol seemed to have worked well as I did not go hypo during any point in time during the 1.5hr workout.
Also within first 15min of workout I’ve noticed an incredible PUMP IN MY ARMS. :head: Something I haven’t felt in ages.
Yeah, you guessed right, it was THE MOST OVERDUE BIS AND TRIS DAY.
* I have to admit I felt quite $hity and unmotivated at the start of the workout Invalid Link Removed Invalid Link Removed (I just can’t stand arm’s days !!!! Invalid Link Removed) but as soon as the pump kicked in I was back in the warzone with the good old dragon-attitude . Strength was up which for me was mindblowing since I haven’t properly trained arms in weeks ! Tris in particular, I added 11lb on the cable bar pulldown and did 3 sets at 110lb instead of the usual 3x99lb. Didn’t set any PRs on the bis but was able to crank up more reps than normal. I considered that as an achievement on its own as my BIS are my MOST PATHETIC body part (imagine a smiley that shrugs in disgust, :lol


DAY73


* Still on the verge of getting sick with a cold but loaded up on Echinacea, Vit C, Zinc and garlic….I hope it works !

* Still sleep deprived as well Invalid Link Removed, but more worrisome was the fact that I was in a most desperate need for a hard core workout, as much as a diabetic is in need for an insulin shot (exercise-induced endorphins are perhaps my worse addiction).

* I know I did DEADS only 5 days ago and I know that for weeks now I’ve been consistently hammering back without mercy but I just had this CRAVING I could not resist Invalid Link Removed I also had my mind DEAD SET on braking a PR :smite: even though a voice in the RATIONAL PART of my mind (or, the remnants of it ) was telling me: Invalid Link Removed ARE YOU COMPLETELY OUT OF YOUR MIND ???! There is no way on Earth you’ll be pulling any PRs on Deads Invalid Link Removed SO JUST DROP IT !!!! I even tried a lat pulldown on DAY 72 'cause I wanted to get away from doing bis and tris AGAIN Invalid Link Removed, but it was so pathetic I “pulled out of it” after 2 sets! :ntome:

* I had a similar pre-workout shake as the day before except I decreased the carbs from 40 to 20g (still had 400mg of P-slin with it) The idea behind this was to “prime” the muscles to suck up carbs&creatine like crazy once I hit the weights. For that purpose, I increased the MONSTER SHAKE CARBS from 30 to 80g :head:


* Time to hit the weights:

1. Cable crunches (core warmup)

* 130lb 10
* 150lb 8
* 161lb 5
*161lb 6/4 dropset to
….141lb 4/6​

2. Deads

*110lb 10
*143lb 6
*160lb 4

*174lb 3 JUST ABOVE CURRENT PR

*179lb 2 ….THAT IS BETTER !!!!! dropset to
…168lb 3​

PREVIOUS PR 173lB, but that nearly killed me
I’m officially lifting ~1.5x my BW, got to get that to 2x , GRRRR!!!

*168lb 4

*168lb 3 dropset to
…164lb 3

*164lb 4/5

*157lb 4

*157lb 4 dropset to
….138lb 4​

This was the first time in weeks that I did DEADS alone and not in a superset with SQUATS.
I did a total of 11 attempts (including dropsets) above my usual 154lb superset -weight and I was hardly Invalid Link Removed
I felt no CNS fatigue or physical exhaustion WHATSOEVER, :woohoo:
I would have kept Invalid Link Removed but the gym was about to shut so I HAD TO STOP :sad:

I had to settle for 30min HIT on my bike instead

 

[TimberLakers]

That's a hell of a workout.

I feel you on the carbs. I'm also a big fan of nuts. My favorites would be cashews, almonds, and peanuts. I use these as my main snack food - particularly when prepping for a fight when my BF% would need to drop low.

I really do like to have carbs in my diet though, even while cutting. I feel like timing and moderation is everything. Really being careful with the sugar intake... and having the carbs only pre and post workout.

 

[jakellpet]

Workout monster shake :

*400mg p-Slin
*30g dextrose/glucose (I know this sounds awfully low, but wait there is more ….!)
*5g creatine
*15-20g BCAA
*10g glutamine
*10g beta alanine (no it is not a typo!!! )
*5g ALCAR
*5g Arg Ethyl Ester
*10g Nimbus Swell
* I had a small protein shake 45min before a workout because I don’t like mixing BCAA+glutamine with other aminos as that slows down their absorption. With this shake I had also an additional dose of 400mg p-Slin and 40g of dextrose/glucose.

DF - like your P-Slin protocol -wasn't aware of the amino mixing thing - given me something to try out when I get home. Did that amount of BA feel freaky? You understand there's at least another 2g from the Swell in there, so you probably had 12g! :lol:

Where possible I like to use whole food with my P-Slin or AP shake - either postWO or perhaps in this case preWO. Maybe you could use a ripe banana for you carbs rather than the dex? I have this you-beaut turbo blender that liquifies everything in seconds!

Hey PRs with the threat of sickness is no mean feat - congrats!

 

[poopypants]

dude you guys want the best shake makin blender ever then get the silver bullet... things a gem and tunrs the mixer right into a cup after and easy to drink, less to clean.

I wish I still had mine.


Great workouts though DF, Pslin is def an awesome supp and Im sure your just seeing the tip of the iceberg on this one, wait till yo start getting some crazy strength gains and pumps, their noooiiiiiiccee

 

[dragonfly]

First off, there is absolutely NOTHING wrong with some junk in the trunk. I personally like a little booty-fat.

But I don't

On to the carbohydrates...

I think you're making a wise decision. I've always advocated consuming most of your carbohydrates around the workout. It has definitely worked out best for me. Have you tried any other nutrient partitioners besides AP and P-Slin? I'll be testing out LG SLIN pretty soon. I've personally only used bulk P-Slin, but I hear great things about SLIN.

Yeah, carbs are overrated !
Just started with the bulk P-slin and I LIKE IT, awesome pumps :woohoo: I'm keen on trying the LG SLIN at some stage soon, caught my eye as well, seems to be praised a lot

As for hypertrophy v. strength, you can always incorporate a few different exercises for each into a workout. Don't feel that it has to be one or the other. While I'm mainly focusing on hypertrophy right now, I finish each workout with a heavy, compound movement allowing for strength-specific training as well. At the very least, you could switch up routines every 8-10 weeks between hypertrophy and strength.

Invalid Link Removed that makes me feel better :lol:
Seriously, I do try and change my workouts so it suits both goals but I'm never too consistent about it and that is my problem. I tend to train depending on how I feel as you've all noticed, if I feel like doing heavy deads then that is what I do and I don't care what my back has to say about it :fool2: I think it is because I get so much stress at work (everything is scheduled in the most anal detailsInvalid Link Removed) and so I don't want my training to be like that. Time to change though, or I'll never make any decent progress in areas that DO NEED IMPROVEMENT :rant:

Hey there DragonFly - if I can add in my 20c worth:

I agree with Cannons - I believe a little junk in the trunk is feminine – if straight guys like the look of a 16 yr old boy’s arse they probably not being honest with themselves

:toofunny:

I have similarly had some desensitising issues with AP as well - personally my response to P-Slin produces superior results, and with the bulk version you can taylor the dosing. LG SLin looks good too – Trauma1 has done a great product review and comparison

:box:

I'll have a look at Trauma1's review, sounds interesting, thanks JKP

Partitioner De-Sensitising

If you wish to continue using AP there is a desensitising protocol which Mullet produced some time ago. From memory it went a little like this:

Week 1-2 AP
Week 3-4 AP/PSlin
Week 5-6 PSlin
Week 7-8 none

Yeah, I've seen this before, I think I'll keep using P-slin until I see it no longer works and then get off it as well. My "non-workout" meals won't have any carbs for a certain period so I'm not going to use AP.

About your training suggestions...I did a version of that today

 

[dragonfly]

Are you sure it isn't just MUSCLE? !

Pretty sure :sad:

Being a cyclist your glutes and legs are going to have more muscle, and to a female (no offence), this may feel or appear to be fat, when it is NOT (I should know; I have a huge arse and hate it, but know for sure that it's not fat).

No offence at all, ar$e is one of my mission-improvement-areas, it needs a de-flattening treatment :lol:
There is muscle there for sure, just not quite as much as I'd like Invalid Link Removed

And at <10% BF, you wouldn't have a lot of fat anywhere!

I wouldn't have a lot of fat anywhere ELSE !

And hence the :frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate

Seriously, the only way for me to reduce fat on my ar$e is to get to the point where I have no boobs,
NOT AN OPTION !!!!! :aargh:Invalid Link Removed

 

[suncloud]

don't beat yourself up DF, you look great!

 

[dragonfly]

DF - like your P-Slin protocol -wasn't aware of the amino mixing thing - given me something to try out when I get home. Did that amount of BA feel freaky? You understand there's at least another 2g from the Swell in there, so you probably had 12g! :lol:

NO, cause I'm a FREAK Invalid Link Removed :lol:

Where possible I like to use whole food with my P-Slin or AP shake - either postWO or perhaps in this case preWO. Maybe you could use a ripe banana for you carbs rather than the dex? I have this you-beaut turbo blender that liquifies everything in seconds!

Yumm! I've been actually using berries but adding a banana won't hurt

Hey PRs with the threat of sickness is no mean feat - congrats!

It is all about willpower JKP

 

[dragonfly]

don't beat yourself up DF, you look great!

Nice to see you again Suncloud :cheers:
I'll try not to beat myself up completely, I guess I just need to kill the damn perfectionist in me
But then my workouts would NOT be (translated "not as much fun" :lol

 

[suncloud]

Nice to see you again Suncloud :cheers:
I'll try not to beat myself up completely, I guess I just need to kill the damn perfectionist in me
But then my workouts would NOT be (translated "not as much fun" :lol

half the fun is having people look at your workout and say "i wouldn't do that!"

 

[dragonfly]

That's a hell of a workout..

Thanks Timber :head:

I feel you on the carbs. I'm also a big fan of nuts. My favorites would be cashews, almonds, and peanuts. I use these as my main snack food - particularly when prepping for a fight when my BF% would need to drop low.

They do wonders, I'd go nuts without nuts :lol:

I really do like to have carbs in my diet though, even while cutting. I feel like timing and moderation is everything. Really being careful with the sugar intake... and having the carbs only pre and post workout.

I like them too but I don't like the consequences No reason for killing yourself with keto though, I agree, as long as timing is good there should be no overspill that goes to storage.

 

[dragonfly]

Great workouts though DF, Pslin is def an awesome supp and Im sure your just seeing the tip of the iceberg on this one, wait till yo start getting some crazy strength gains and pumps, their noooiiiiiiccee

CAN'T WAIT !!!!!!! Invalid Link Removed

half the fun is having people look at your workout and say "i wouldn't do that!"

HAHA, true, can't deny it, when it comes to weights I always take :fool2: as a compliment and I'm sure I'm not the only one
On that topic, seeing Russian's "war reports" makes me want to :run: and hide under a towel :lol:

 

[Rosie Chee]

Pretty sure :sad:

No offence at all, ar$e is one of my mission-improvement-areas, it needs a de-flattening treatment :lol:
There is muscle there for sure, just not quite as much as I'd like Invalid Link Removed

I wouldn't have a lot of fat anywhere ELSE !

And hence the :frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate:frustrate

Seriously, the only way for me to reduce fat on my ar$e is to get to the point where I have no boobs,
NOT AN OPTION !!!!! :aargh:Invalid Link Removed

Well, going from what I've seen you, have not a lot there anyways (unlike mine; I HATE my legs and arse! :frustrate). Slim and slender. And if you want muscle, then it would NOT flatten, but get rounder and higher. Not that hard to add muscle there, either: just do sprints on a bike, hill-climbing (bike), heavy wide-stance squats/lunges, or run stairs. LOL, for me to be the size I'm happy at my breasts lose their fullness, too (but aye, we all have to sacrifice SOMEthing to achieve what we want).

PS. Nick, you forget how MUCH I eat!!!

 

[poopypants]

squats.... those made my ass bigger

 

[TimberLakers]

squats.... those made my ass bigger

Ditto... Squats do a booty good.

Err.. :ntome:

 

[Irish Cannon]

Ditto... Squats do a booty good.

Err.. :ntome:

Double-ditto. My butt got hoyyuuuge from squats. Deep, deep squats.

 

[TimberLakers]

Alright then doc, there's your 'script.

Squats, followed by some more squats...

[nomedia="http://www.youtube.com/watch?v=41APzy5kqBU"]YouTube - Broadcast Yourself.[/nomedia]

Yep, I went there...

 

[poopypants]

LOL.

You gotta figure, at least it will lower the % of fat there as more muscle is formed PLUS where theres more muscle theres more fat burning factories so the size may increase BUT will also be firm enough to bounce a quarter off of.... Im gonna test this theory now... wheres that quarter... :ntome:

 

[dragonfly]

Well, going from what I've seen you, have not a lot there anyways (unlike mine; I HATE my legs and arse! :frustrate). Slim and slender. And if you want muscle, then it would NOT flatten, but get rounder and higher.

We always want what we can't have, human nature. Can we swap ?!

Not that hard to add muscle there, either: just do sprints on a bike, hill-climbing (bike), heavy wide-stance squats/lunges, or run stairs. LOL, for me to be the size I'm happy at my breasts lose their fullness, too (but aye, we all have to sacrifice SOMEthing to achieve what we want).

squats.... those made my ass bigger

Ditto... Squats do a booty good.

Err.. :ntome:

Double-ditto. My butt got hoyyuuuge from squats. Deep, deep squats.

But I do ALL these things and I squat DEEP too but NOTHING seems to happen :frustrate
Am I a non-responder Invalid Link Removed ?!!!

Maybe I’ll just need to work MY WAY UP TO...errr...I mean DOWN TO :lol: something ridiculous as squatting 3x my BW before my butt decides it is time to GROW !!!!! Invalid Link Removed

 

[dragonfly]

DAY 74


Quite an atypical workout for me, want proof ?

1. Leg extensions

*90lb 10
*99lb 8
*110lb 8
*121lb 8
*130lb 8
*141lb 8 previous session managed only 3 reps at 141 :woohoo:

*150lb 4/6/8 3 SETS AT NEW PR WEIGHT !!!!!!!! :smite: last set dropset to
….141lb 6

*150lb 6 4TH SET AT PR dropset to
…130lb 4 dropset to
…110lb 6 dropset to
…90lb 6 quads feel like jelly !​

*All up till the last 4 sets rest pauses were less than 30 secs
*Last 4 sets of Leg Ext were supset. with BW Chin Ups, 4x8reps


2. Leg Curls (light, pre-exhaustion)+
3. Jumping DB squats
4. BW Dips

2. 24lb 10
3. 2x33lb 8
4. ………….8

2. 24lb 10/10
3. 2x38.5lb 8/8
4. ……………..8/8

2. 24lb 10
3. 2x33lb 10
4. …………..8​

5. Unilateral Leg Press +
6. Bench Press

5. 143lb 8
6. 83lb 8

5. 154lb 8
6. 88lb 8

5. 165lb 8
6. 88lb 8​

Invalid Link Removed Gym closing time and I had at least 2 more sets to go !!! DAAAAMN IT !!! :frustrate

Total workout time 45min :head: :head: .... Invalid Link Removed

 

[jakellpet]

that's a cool-looking pick n mix WO DF

FYI: USPLabs are throwing out some new bulks you MAY be interested in

 

[TimberLakers]

DF - Are you squatting at shoulder width?

Try taking a bit of the weight off and going wide stance - either on squats or leg press... On leg press you can also put your feet higher on the press surface with a wide stance. That will isolate your buns more, and take some of the work off your thighs.

 

[Rosie Chee]

LOL.

You gotta figure, at least it will lower the % of fat there as more muscle is formed PLUS where theres more muscle theres more fat burning factories so the size may increase BUT will also be firm enough to bounce a quarter off of.... Im gonna test this theory now... wheres that quarter... :ntome:

Actually, it doesn't work that way, LOL.

We always want what we can't have, human nature. Can we swap ?!

Sometimes, yes. I'm reasonably happy with my body when I'm <9% BF. And it never takes too long with diet sorted properly.

But I do ALL these things and I squat DEEP too but NOTHING seems to happen :frustrate
Am I a non-responder Invalid Link Removed ?!!!

Maybe I’ll just need to work MY WAY UP TO...errr...I mean DOWN TO :lol: something ridiculous as squatting 3x my BW before my butt decides it is time to GROW !!!!! Invalid Link Removed

Non-responder? No, chick. In fact, females have an EASIER time gaining muscle on their lower body than males do (for some weird reason). It will come. Maybe you do too much endurance work (i.e. MTB), and all your resistance training is doing is being more 'functional' for your MTB?

 

[VolcomX311]

That was a lot of action in a short amount of time. I'm going to have Iris DOMS Invalid Link Removed

Good stuff, though.

 

[Irish Cannon]

Non-responder? No, chick. In fact, females have an EASIER time gaining muscle on their lower body than males do (for some weird reason). It will come. Maybe you do too much endurance work (i.e. MTB), and all your resistance training is doing is being more 'functional' for your MTB?

Women, in general, do gain easier on their lower-body, but that doesn't mean that all are going to have an easy time with it. I feel that DF may very well just have a tough time packing on muscle in the glutes. As she said, she already does all of this stuff we've mentioned.

 

[Rosie Chee]

Suggestions

Women, in general, do gain easier on their lower-body, but that doesn't mean that all are going to have an easy time with it. I feel that DF may very well just have a tough time packing on muscle in the glutes. As she said, she already does all of this stuff we've mentioned.

Perhaps she needs to increase her reps slightly to focus on herpertrophy then, as 8-10 is a strength/hypertrophy range, as opposed to pure hypertrophy. Or do legs LESS, and give them RECOVERY time to GROW. Do less cardio. And eat more; that always helps (if you're not eating enough, you won't grow; period).

 

[Irish Cannon]

Perhaps she needs to increase her reps slightly to focus on herpertrophy then, as 8-10 is a strength/hypertrophy range, as opposed to pure hypertrophy. Or do legs LESS, and give them RECOVERY time to GROW. Do less cardio. And eat more; that always helps (if you're not eating enough, you won't grow; period).

I definitely agree with this. It seems DF's workouts are geared more towards strength than hypertrophy.

I really do feel my glutes working A LOT harder when I start to climb into the 12+ rep range.

 

[Irish Cannon]

Dragonfly, with all of the above said, I think the best thing for you to try would be to increase your rep range on your leg routine, try not to be so sporadic with your leg workouts or exercises. Keep things simple and consistent. That's really the only way to figure out what works. Supersets and dropsets and crazydragonflysets are all well and good, and they have their place, but on a regular basis, it's important to stay consistent with your workouts if you desire optimal muscle growth.

I've see you biting your nails over switching to a hypertrophy program over a strength program, which leads me to believe that your heart is in the stregth training, yet your brain knows you need the hypertrophy for growth.

I still believe that you have a harder time than the average women with lower-body growth, but the only way to figure out what works is to try everything until you see results.

So, my suggestion is you bring your leg routine back to the basics. 12-20 rep sets. No supersets. Adequate rest in between sets. That means no running over to the bench press because you're bored or "just to do it" because you feel you have the energy.

On squats, concentrate on squeezing your glutes to pop out of the "bucket" when you're past parallel.

Keep your feet high on the Sled platform to isolate your butt more.

You know all this stuff. I know you do. I'm just here for the encouragement.

So, do-do that voodoo that you do so well! :thumbsup:

 

[poopypants]

:goodpost:

Great suggestions for sure.

You can always get a lil more muscle mass then switch back to your strength type program and will likely make even greater strides at that time as well... just a thought.

 

[dragonfly]

Perhaps she needs to increase her reps slightly to focus on herpertrophy then, as 8-10 is a strength/hypertrophy range, as opposed to pure hypertrophy. Or do legs LESS, and give them RECOVERY time to GROW. Do less cardio. And eat more; that always helps (if you're not eating enough, you won't grow; period).

AGREE, I definitely need to increase rep range and rest, it is something I rarely do. I'm not cutting cardio though as all of it is in my comfort zone anyway. I haven't done ANY mountainbiking since my last 8hr race which was well before the beginning of this log. Cardio is something I do for leisure nowdays. I'm trying to incorporate some out-of-comfort cardio at the moment because I do want to drop some fat off, maybe there is muscle on my ar$e but I just CAN'T see it Invalid Link Removed :lol:

While it is true that females tend to have less difficulty to put musle on their lower body than their upper body, NOT everyone is the same. I know girls with tree-trunk legs that have never come close to a gym !

 

[dragonfly]

Dragonfly, with all of the above said, I think the best thing for you to try would be to increase your rep range on your leg routine, try not to be so sporadic with your leg workouts or exercises. Keep things simple and consistent. That's really the only way to figure out what works. Supersets and dropsets and crazydragonflysets are all well and good, and they have their place, but on a regular basis, it's important to stay consistent with your workouts if you desire optimal muscle growth.

I still believe that you have a harder time than the average women with lower-body growth, but the only way to figure out what works is to try everything until you see results.

So, my suggestion is you bring your leg routine back to the basics. 12-20 rep sets. No supersets. Adequate rest in between sets. That means no running over to the bench press because you're bored or "just to do it" because you feel you have the energy.

On squats, concentrate on squeezing your glutes to pop out of the "bucket" when you're past parallel.

THANKS FOR A KICK IN A BUTT IC, I NEEDED IT TO START DOING WHAT IS RIGHT AND NOT WHAT I FEEL LIKE DOING!

I've see you biting your nails over switching to a hypertrophy program over a strength program, which leads me to believe that your heart is in the stregth training, yet your brain knows you need the hypertrophy for growth.

You know all this stuff. I know you do. I'm just here for the encouragement.

So, do-do that voodoo that you do so well! :thumbsup:

Like I said before, you know me all to well

[nomedia="http://au.youtube.com/watch?v=MTKVaZfFr5s"]YouTube - Broadcast Yourself.[/nomedia]

:goodpost:

Great suggestions for sure.

You can always get a lil more muscle mass then switch back to your strength type program and will likely make even greater strides at that time as well... just a thought.

DAMN, pressure is too great now, no more crazy DF supersets for the moment :ntome:

Thanks everyone, I am stubborn and that goes against my own benefit sometimes

 

[TimberLakers]

I think its hilarious that Irish has to put a leash on DFly to make her work out responsibly... :toofunny:

If Irish didn't exist, DFly would just throw crap around and lift things until she collapsed.

"Run over to the bench just because you're bored" :lol:

 

[dragonfly]

DF - Are you squatting at shoulder width?

Guilty !

Try taking a bit of the weight off and going wide stance - either on squats or leg press... On leg press you can also put your feet higher on the press surface with a wide stance. That will isolate your buns more, and take some of the work off your thighs.

Will do on squats, thanks TL :thumbsup: With the press I generally do unilateral with feet high up on the plate, I get more out of it that way due to a greater range of motion, it also seems to hit my adductors well.

I think its hilarious that Irish has to put a leash on DFly to make her work out responsibly... :toofunny:

If Irish didn't exist, DFly would just throw crap around and lift things until she collapsed.

"Run over to the bench just because you're bored" :lol:

HAHA ! No, I'll just do squats until I collapse instead

 

[dragonfly]

That was a lot of action in a short amount of time. I'm going to have Iris DOMS Invalid Link Removed

Good stuff, though.

Thanks Sam, yeah it was great, think I'll keep this routine, it was awesome, I felt DOMS everywhere other than the IRIS, :lol:
It fit in really well with the Deads I did the day before, I managed to destroy with this workout all that was left

 

[TimberLakers]

I'm sure you guys have all seen the cartoons or whatever when there is a devil on one shoulder - and an angel on the other... Do bad or do good...

I think at the gym, it would be great to have a dragonfly on your shoulder...

"One more rep b*tch!!"

"What is this? A BREAK?"

"You call that a squat?"

 

[Australian made]

While it is true that females tend to have less difficulty to put musle on their lower body than their upper body, NOT everyone is the same. I know girls with tree-trunk legs that have never come close to a gym !

They're called fat chicks......:run:

 

[jakellpet]

They're called fat chicks......:run:

Cream buns and pies! :jaw:

 

[dragonfly]

:lol:

On another subject ….


I’m sitting in a doc’s office today waiting to get a Hep B vaccination (work pays for it and it is recommended for all staff that work with human clinical material).

*Doc asks Invalid Link Removed Are you taking any contraceptives ?
Me: No

*Doc: Are you sexually active ?
Me: No :ntome:

*Doc: Is there any chance you might be pregnant ?
Me:


*Doc:Breastfeeding ?
Me: and trying not to piss myself laughing Invalid Link RemovedInvalid Link Removed

Doc then measures my blood pressure and stares at my veins....

*Doc: Are you taking ANY STEROIDS ?

Now he is finally making some sense !!!! Invalid Link Removed

 

[Australian made]

:lol: hilarious!.....and what did u tell him

 

[dragonfly]

I told him the political thing: “No”,
whilst my mind was playing Invalid Link Removed with the not-so-political options like: No, does that make me a freak ?!

 

[jakellpet]

I told him the political thing: “No”,
whilst my mind was playing Invalid Link Removed with the not-so-political options like: No, does that make me a freak ?!

to the infidel we are all freaks my dear! :good: