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Lifter's Lounge
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nomadbrah Offline
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Post: #4376
RE: Lifter's Lounge
(08-13-2018 05:55 AM)Fortis Wrote:  I prefer chalk to straps. Something about getting chalked up brings out my inner competitive streak. Straps feel awkward but I don't knock em.

I agree.

It's awesome to lift massive weight and have your hands doing the work.

It's one of those reality shattering experiences, where you think "damn I can do THAT".
08-17-2018 06:35 AM
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renotime Offline
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Post: #4377
RE: Lifter's Lounge
Any of ya'll pick up Martin Berkhan's new book Lean Gains? Talks about reverse pyramid training and intermittent fasting.

You want to know the only thing you can assume about a broken down old man? It's that he's a survivor.
08-17-2018 02:23 PM
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kbell Offline
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Post: #4378
RE: Lifter's Lounge
Yep got it on my kindle. Will check it out this weekend.



This pushup progression in this video is hard. Really hits the chest hard. I don't think plank pushups would be good for the shoulders but I could be wrong. Why does this guy have a neck tattoo. The video production is impressive too.
08-17-2018 05:22 PM
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Hannibal Offline
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RE: Lifter's Lounge
(08-17-2018 02:23 PM)renotime Wrote:  Any of ya'll pick up Martin Berkhan's new book Lean Gains? Talks about reverse pyramid training and intermittent fasting.

I just finished reading it. I have my own workout plan but the diet part - the central focus of the book by his admission - seems very solid.

I might give it a shot as the standard bulking/cutting shit gets tiresome with respect to having a social life. His macro recommendations seem to be extra high on the protein side of things but we'll see what happens.

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If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
08-18-2018 12:41 AM
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RE: Lifter's Lounge
Martin always avoided talking about program he is giving to his clients. What is it like?
08-18-2018 03:33 AM
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Hannibal Offline
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RE: Lifter's Lounge
The workout advice he gives is the same to everyone and that's on his website.

A) deadlift 2x6
press 3x8
calves, biceps or triceps 2x10

B) bench 3x8
row 3x8
calves, biceps or triceps 2x10

C) weighted chin 3x8
squat 3x10
calves, biceps or triceps 2x10

Everything is RPT (reverse pyramid training) so the first set is a goal of 6 or 8 reps and the rest that come after that are slightly lighter weights, every set is AMRAP and you rest at least 3 minutes between sets. It's not hard to find on the website and this is the exact same routine he dishes out to clients (maybe not all of them but most of them).

He makes it clear that you do not have to do his workout routine. You can pick and choose whatever non retarded program you like. The one he uses is the one he always goes back to because it always works.

As far as the nutrition information in the book, there are more details than I want to go in to, but you basically go on a cutting diet - calculating your caloric needs by a set of charts - and then your macro breakdown is like 50-60% protein with the rest divided between carbs and fats however you like. Martin's breakdown of the macronutrients is very complete and you'll end the book with a much greater and less convoluted understanding of nutrition than when you started. Everything is cited and sourced and everything stacks up to peer review.

Plug in wholesome foods and throw in some vegetables and fruits, eat a shit ton of lean meat and hammer compound lifts three times a week. Apparently folks that go on this kind of diet lose fat and build muscle and strength at the same time. Martin recommends making three meal plans and rotating through them throughout the week.

Martin said, whether you know it or not, you have seen his work on the Hollywood screen.

For 10 bucks, you're getting your money's worth.

“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
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If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
08-18-2018 01:10 PM
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kbell Offline
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RE: Lifter's Lounge
I think the high protein is due to the thermogentic affect. Supposedly you burn more calories just by eating the huge volume and the body turning it to heat. I don't quite understand DIT (Dietary Induced Thermogenesis) yet though, it seem pretty technical. This is a decent breakdown though. I'm not done the book yet but changing my macro goals in myfitnesspal. I think 50% protein as opposed to 60% might be okay since I've never been that high. He also recommend to eat pounds of vegetables which I can't do.

http://leangainsguide.com/how-calculate-...mogenesis/
(This post was last modified: 08-18-2018 01:31 PM by kbell.)
08-18-2018 01:29 PM
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flanders Offline
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Post: #4383
RE: Lifter's Lounge
(08-18-2018 03:33 AM)sterling_archer Wrote:  Martin always avoided talking about program he is giving to his clients. What is it like?

No he didn't, everything you'd need is on his site (leangains.com). You can check reddit's leangains FAQ for abbreviated versions since his blog posts are wordy.

If there is anything you're unsure of just buy or torrent the kinobody program since it's the exact same shit ripped off the leangains program minus the heavy squatting and deadlifting.
08-18-2018 03:25 PM
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Post: #4384
RE: Lifter's Lounge
(08-18-2018 03:25 PM)flanders Wrote:  
(08-18-2018 03:33 AM)sterling_archer Wrote:  Martin always avoided talking about program he is giving to his clients. What is it like?

No he didn't, everything you'd need is on his site (leangains.com). You can check reddit's leangains FAQ for abbreviated versions since his blog posts are wordy.

If there is anything you're unsure of just buy or torrent the kinobody program since it's the exact same shit ripped off the leangains program minus the heavy squatting and deadlifting.

I'll check it out. I don't plan to follow Martins program but I was just curious what is it like.
08-18-2018 04:20 PM
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Contagion Offline
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Post: #4385
RE: Lifter's Lounge
I have three questions, all in bolded font. I'm hoping you guys can help me out, apologies if these topics have already been covered in this thread.

What calorie intake calculators are you guys using? There's a lot of them online, it's kind of hard to know which one is good or not. A lot of the calculators give me different calculations too, which makes it even more confusing.

Should I just go by the government websites ending in .gov that tell you what you're maintenance calories per day should be? What do you guys use?

While I'm at it, I was looking around tonight and realized that when they talk about eating 0.6 grams - 1 gram of protein per body weight, it's not total body weight, but lean body mass. I never noticed that distinction before.

Does anyone know of any reliable websites, for calculating lean body mass?

To the more experienced lifters, have you noticed any difference in your results between 0.6 grams of protein per lean body mass versus 1.0 gram of protein per lean body mass?

I'm a new lifter and already experiencing newbie gains, if that will change the amount of protein you guys think I should get. I'm sure more is better, but money is a concern and I don't like protein shakes because they make me feel bloated and don't settle good on my stomach.
(This post was last modified: 08-19-2018 02:21 AM by Contagion.)
08-19-2018 01:38 AM
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Hannibal Offline
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RE: Lifter's Lounge
What calorie intake calculators are you guys using?

I just read the Leangains book and I have yet to use his charts and graphs to calculate caloric intake (it looks really solid though) but the general one I used in the past looks like this :

Lose weight : bodyweight (lbs) x 10-12 = caloric intake
Maintain weight : bodyweight (lbs) x 15 = caloric intake
Gain weight : bodyweight (lbs) x 16-20 = caloric intake

As far as macronutrient breakdown, the general prescription is 1 g per pound of bodyweight in protein most of the time, dialing it up to 1.5g per pound if you're dieting, 10-20% of your calories in the form of fat (remember that fat is 9 calories per gram while carbs and protein is 4), and the rest carbs.

Does anyone know of any reliable websites, for calculating lean body mass?


You could get a calipers to measure it, I use the Accumeasure one. It's like six bucks off Amazon. You could also estimate it by googling "body fat percentage chart" on the internet.

This calculator is fairly accurate.

http://www.gymgoal.com/dtool_fat.html

To the more experienced lifters, have you noticed any difference in your results between 0.6 grams of protein per lean body mass versus 1.0 gram of protein per lean body mass?

The only way to know for sure is to do it yourself. Different people respond differently to different diets. If you can only afford so much meat in a week, then just do that and continue lifting.

Cheap sources of protein are lentils, beans, eggs, milk, yogurt (easy to make from scratch), and in most cases the fattier cuts of meat like chicken thighs and less desirable cuts of beef. Buying in bulk helps too, I can get chicken breasts for $2/lb, and even a lb cooked will run you about $2.50 at 130 grams of protein. With all the other shit, like oatmeal, rice, milk, bread, etc it's not hard to hit your goals.

Vegetable protein isn't great - it usually is not a complete protein - but it will still work to a degree.

I don't know how much you weigh, but I would say, bare minimum try to shoot for 100 grams a day.

What I would recommend is to try different forms of protein powder - whey isn't everything - and see which one agrees with you. Calculate the cost per gram of protein and compare it to the rest of your grocery bill.

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If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
08-19-2018 03:37 PM
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Post: #4387
RE: Lifter's Lounge
(08-18-2018 01:10 PM)Hannibal Wrote:  The workout advice he gives is the same to everyone and that's on his website.

A) deadlift 2x6
press 3x8
calves, biceps or triceps 2x10

B) bench 3x8
row 3x8
calves, biceps or triceps 2x10

C) weighted chin 3x8
squat 3x10
calves, biceps or triceps 2x10

Everything is RPT (reverse pyramid training) so the first set is a goal of 6 or 8 reps and the rest that come after that are slightly lighter weights, every set is AMRAP and you rest at least 3 minutes between sets. It's not hard to find on the website and this is the exact same routine he dishes out to clients (maybe not all of them but most of them).

He makes it clear that you do not have to do his workout routine. You can pick and choose whatever non retarded program you like. The one he uses is the one he always goes back to because it always works.

As far as the nutrition information in the book, there are more details than I want to go in to, but you basically go on a cutting diet - calculating your caloric needs by a set of charts - and then your macro breakdown is like 50-60% protein with the rest divided between carbs and fats however you like. Martin's breakdown of the macronutrients is very complete and you'll end the book with a much greater and less convoluted understanding of nutrition than when you started. Everything is cited and sourced and everything stacks up to peer review.

Plug in wholesome foods and throw in some vegetables and fruits, eat a shit ton of lean meat and hammer compound lifts three times a week. Apparently folks that go on this kind of diet lose fat and build muscle and strength at the same time. Martin recommends making three meal plans and rotating through them throughout the week.

Martin said, whether you know it or not, you have seen his work on the Hollywood screen.

For 10 bucks, you're getting your money's worth.

One of his lifts is the seal row, which is supposed to build a big back. Looks like a pain in the ass to set up though.




You want to know the only thing you can assume about a broken down old man? It's that he's a survivor.
08-19-2018 11:02 PM
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MOVSM Offline
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Post: #4388
RE: Lifter's Lounge
(08-19-2018 03:37 PM)Hannibal Wrote:  What calorie intake calculators are you guys using?

https://keto-calculator.ankerl.com/

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08-20-2018 11:53 AM
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sterling_archer Offline
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Post: #4389
RE: Lifter's Lounge
Berkhan deadlifts 600 lbs. Rounded back + fast pull, wtf?



(This post was last modified: 08-20-2018 03:01 PM by sterling_archer.)
08-20-2018 03:00 PM
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Investment Bro Offline
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Post: #4390
RE: Lifter's Lounge
(08-20-2018 03:00 PM)sterling_archer Wrote:  Berkhan deadlifts 600 lbs. Rounded back + fast pull, wtf?




Hard to tell from watching from this angle, but it looks like his lumbar spine is actually fairly neutral. His pull reminds me of Konstantins Konstantinovs, who pulls with a rounded thoracic spine.





Basically, rounding your upper back braces your core harder and causes a greater degree of contraction in your erectors and other core muscles which results in lifting more weight. Not exactly the "safest" way to pull, but your thoracic vertebra are designed for a greater degree of flexion as opposed to the lumbar.

Personally, I wouldn't want to deadlift like that. Granted my max is only 565 so I can't really compare to 600x4!

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08-20-2018 03:51 PM
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Kieran Offline
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Post: #4391
RE: Lifter's Lounge
Yeah his lumbar spine looks neutral to me too. Rounding the upper back can make it harder to maintain a neutral spine in the the lumbar region, but other than that it's perfectly safe and mechanically more efficient. Good lift.
08-20-2018 04:53 PM
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RE: Lifter's Lounge
I am going against a grain a bit but this reminds me again of double standards video by Alpha Destiny. If a newbie did his own PR using some experienced dude coaching and that technique he would be universally criticized but since Berkhan is a experienced lifter, his deadlift is perfect. Seen this time and time again in gym and on net. Regarding this technique, I heard about it before but question is who would allow it to use it. Nobody really knows about it in regular gyms and people would run and try to stop you from "hurting" yourself.



(This post was last modified: 08-21-2018 12:35 AM by sterling_archer.)
08-21-2018 12:28 AM
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Post: #4393
RE: Lifter's Lounge
The most accurate calorie intake calculator is DIY. If you're looking for one, chances are, your bodyweight has been the same for a while. Use an app like MyFitnessPal, log everything you eat for a week or two. The average daily calorie intake, and daily macros, during that period is your current maintenance level. Reduce that to lose weight, increase that to gain weight.

Your maintenance level will change with your varying muscle mass and activity level as you train and update your lifestyle. It's a waste of time using some random online calculator when you gotta log your daily macros anyway.

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08-21-2018 04:10 AM
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Kieran Offline
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Post: #4394
RE: Lifter's Lounge
Sterling Archer I don't think it's really a double standard just that most people's knowledge is really limited and they love to pick faults with anything, especially if it's impressive. Rounding of the upper back is perfectly normal on a near max pull, and most do it deliberately for the mechanical advantage.

The one I see the most these days is comments on an impressive bench press telling people to tuck their elbows more and to keep them tucked throughout the bench (like benching with a bench shirt). How come then almost every decent raw bencher benches with a j-curve where they tuck slightly at the bottom, and then flare very quickly once the bar is off the chest. The degree of elbow tuck for shoulder safety is far less than these idiots think and all they're doing is limiting the amount of weight that can be lifted because of the mechanical disadvantage they're creating.
08-21-2018 06:18 AM
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sterling_archer Offline
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RE: Lifter's Lounge
Btw, I managed to get hold of Leangains program. It's 4 times per week full body routine with first day being longest and last being shortest in number of exercises. Glad that someone like Berkhan endorses full body training and doesn't opt for brosplits.
08-21-2018 10:19 AM
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RE: Lifter's Lounge
(08-21-2018 06:18 AM)Kieran Wrote:  Sterling Archer I don't think it's really a double standard just that most people's knowledge is really limited and they love to pick faults with anything, especially if it's impressive. Rounding of the upper back is perfectly normal on a near max pull, and most do it deliberately for the mechanical advantage.

The one I see the most these days is comments on an impressive bench press telling people to tuck their elbows more and to keep them tucked throughout the bench (like benching with a bench shirt). How come then almost every decent raw bencher benches with a j-curve where they tuck slightly at the bottom, and then flare very quickly once the bar is off the chest. The degree of elbow tuck for shoulder safety is far less than these idiots think and all they're doing is limiting the amount of weight that can be lifted because of the mechanical disadvantage they're creating.

I think it's important that we keep things in perspective - the techniques that lift the most weight (extreme low bar squats, rounded back deadlifts, elbows flared bench etc) may lift the most weight because they are mechanically advantageous but for the average trainee are less than ideal.

Basically, if I'm coaching someone for a powerlifting meet I'm going to train them to lift the most weight, whereas if I'm coaching someone for general health and strength I'm going to train them for structural integrity and stability. A normal trainee rounding in the upper back during the pull is indicative of a lack of stability.

Two different disciplines, and too many armchair powerlifters out there these days that do have limited knowledge.

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08-21-2018 10:40 AM
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RE: Lifter's Lounge
(08-16-2018 10:29 AM)floridaboiii Wrote:  The Olympic guideline says 1 Olympic movement 1 push 1 pull 1 leg and 1 core workout but I'm not sure how to stagnate Olympic workouts that incorporate push and pull. Also I'm not sure how to stagnate the workouts at all. I used to do upper push pull, legs, fullbody and core(cleans). If I'm doing clean and jerk should I just do super light push movements and super light pull movements as well or should clean and jerk be my main workout and super light everything else. Do I switch these workouts every week or keep relatively similar? We used to perform movements to help us get to the power clean clean and jerk and snatch so in my mock routine I'll do pulls then the full movement after. Do you guys just throw bicep and triceps into your workout?

I'm sorry this is disorganized but any advice is useful.

I wrote out kind of a plan. I'm good on percentages sets and reps I'll probably take from other routines online for % and keep the reps from 3-5.

Day1: push press, lat pulldown, dips, deadlifts, planks

Day2: clean pull, cleans, shoulder press, rdls, stir the pot

Day3: rack jerks, jump shrugs, db bench, lunges, hanging leg raise

Day4: snatch pull, snatch, squat, bb bench, Russian twist

Day5: clean & jerk, front squat, shrugs, stir the pot

Throw in biceps and triceps and other accessory workouts with machines a little.

Any advice or critique is cool, planning to start this soon.

Sorry for my delayed response. I don't really go on this forum all that much anymore.

To answer your questions, I don't really think about snatch or clean and jerk as "push/pull" exercises. The SN is essentially two pulls, one to the hip and then pulling yourself down as the bar flies up. The clean and jerk is a pull, a squat, and then a leg push with arms pushing the body down.

Don't worry about 3-5 reps in the C&J/Snatch. They're tough enough for 1-2 with a heavy weight.

About arm work, the triceps get a lot of work holding the SN/jerk/presses. Biceps can be useful for protecting the elbows. Generally you can do something like 3-4x10 or so, but the Chinese often will do something like 5 sets until failure or boredom.

Finally about your program, just make sure you do things in the correct order. Do the lifts first.

Looking at Day 4, try this instead:

Snatch, Snatch Pull, Bench, abs.

Same thing with Day 2, do the clean first and the pulls second. I'd recommend squatting on day 3, just so you don't overload the lower back and have a day or two between back squats and the C&J.

Day 5 looks fine. Your legs will be warm from the C&J, so in the front squat, you may only need to do a few reps. Remember, a heavy clean is leg work.

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08-21-2018 05:14 PM
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renotime Offline
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Post: #4398
RE: Lifter's Lounge
Rounded back explained:




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08-22-2018 01:41 AM
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RE: Lifter's Lounge
(08-21-2018 06:18 AM)Kieran Wrote:  The one I see the most these days is comments on an impressive bench press telling people to tuck their elbows more and to keep them tucked throughout the bench (like benching with a bench shirt). How come then almost every decent raw bencher benches with a j-curve where they tuck slightly at the bottom, and then flare very quickly once the bar is off the chest. The degree of elbow tuck for shoulder safety is far less than these idiots think and all they're doing is limiting the amount of weight that can be lifted because of the mechanical disadvantage they're creating.

One is a shirted (equipped) bench press, the other is a raw bench press. People who don't understand the difference will get it wrong, like you said. Tucking elbow as much as you can in an equipped bench will allow the shirt to do most of the work, but if you lift raw then you'll just take out some major muscles, which is stupid. In a raw bench, you only tuck a bit at the bottom when the bar is on your chest.

The equivalent in the squat is the "sit back" cue. With a squat suit, you can sit back as much as you like, it's like a trampoline. If you're squatting raw, you'll be sitting back into thin air.

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(This post was last modified: 08-22-2018 02:27 AM by StrikeBack.)
08-22-2018 02:03 AM
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Post: #4400
RE: Lifter's Lounge
Just started lifting a two months ago. Currently squat- 160 lb
Bench- 160 lb
Deadlift- -130 lb
Overhead press- 80 lb
Each workout session I do 3 sets of 15 of each of the big 3 exercise

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08-26-2018 12:07 AM
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