Training plan for next 12 months
- 07-03-2018, 10:21 PM
Being fat makes you really good at burning fat for energy. Caloric deficits, and low carb diets make you even better at burning fat. Lean people tend to burn carbs.
- 07-03-2018, 10:29 PM
07-03-2018, 10:30 PM
07-03-2018, 10:36 PM
Thigh abductor(the one where you push knees away from each other)
07-03-2018, 10:40 PM
I'm getting at least 60% of my calories from protein and equally importantly - red meat. Low insulin + high glucagon + carnitine = the perfect catabolic environment
Where a lot of people go wrong with ketogenic diets is they'll skip the red meat for fish, chicken and pork, keep the protein really low then get as much as 80% of their calories from fats. There is no dietary carnitine to escort the fatty acids into the mitocondria, glucagon is not as high as it should be and they are not getting the same amount of ketogenesis as there is free fatty acids to use for energy instead. So they are not in as much a catabolic state
So looks like we actually agree, just two different ways of tackling the same problem
07-03-2018, 10:56 PM
07-03-2018, 11:05 PM
It’s a ways away, so this could all change based on how the next two months go.... But here is a general idea of what I’m thinking with the split routine starting in September.
Smith machine bench
Cable cross or pec deck
Palms up pull down
Seated calf raise
Low weight, high rep squat(20-50 reps)
Mid back pinch(cable row machine, all movement from rhomboids, arms kept straight)
Single arm lat pull
Close grip bench
Cable tricep extension
Machine shoulder press
Rear felt fly
1-2 core movements added to each workout, but that’s the general idea. 2-3 workouts per week. Muscle group volume will go up vs current routine, but will be a reduction in frequency.
07-03-2018, 11:09 PM
07-03-2018, 11:14 PM
Wow I’ve been lifting weights and studying different programs/exercises for upwards to 20 years and I just learned what cat vomit was.
07-03-2018, 11:18 PM
07-03-2018, 11:19 PM
07-03-2018, 11:24 PM
07-03-2018, 11:27 PM
Ok, end rant.
07-04-2018, 07:47 AM
07-04-2018, 07:48 AM
07-04-2018, 07:48 AM
07-04-2018, 07:53 AM
07-04-2018, 09:07 AM
I've actually adapted this myself where I superset leg extensions with leg presses and it is pretty challenging and I would say an effective quad builder. I could see dropping squats if I had a reason like yours and focusing on this setup.
What Mentzer did always say is that one of the great things about lifting weights was that it didn't matter who you are, what your situation was, etc. - you could always improve and that was what mattered. If you are a midget or even missing a limb or a paraplegic- there is always something you can still work on and benefit from and enjoy. You may not end up being Mr. O - but that doesn't have to be the point or the enjoyment. I think with all the controversy and the appearance of arrogance in some of his theories, stuff like that was often missed. It just strikes me as a focus on enjoying what you can have and not what you've lost or don't have.
07-04-2018, 09:31 AM
07-04-2018, 10:36 AM
07-04-2018, 12:47 PM
Workout struggles today. Didnt hit any of my yargets after legs. Was trying to push through next week since i leave for vacation on the 13th, but time for a couple rest days.
07-04-2018, 01:35 PM
07-04-2018, 01:36 PM
07-04-2018, 01:47 PM
07-04-2018, 01:57 PM
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