The Paperback Of Game Is Now Available! Several retailers have begun selling the physical copy of Game with free shipping. Click Here For Full Details.

Post Reply 
Lifter's Lounge
Author Message
Roswell87 Offline
Game Denialist

Posts: 60
Joined: Mar 2018
Reputation: 0
Post: #4401
RE: Lifter's Lounge
My main goal is strength and size. I’m 6’1 and 162 lb. i am trying to follow starting strength program but with more reps. Doing 15 reps instead 5 reps, is that damaging for a beginner lifter like me ?

I live for my self and answer to nobody- the great Steve McQueen’s
08-26-2018 09:14 AM
Find all posts by this user Like Post Quote this message in a reply
Investment Bro Offline
Chubby Chaser
**

Posts: 318
Joined: Mar 2017
Reputation: 20
Post: #4402
RE: Lifter's Lounge
(08-26-2018 09:14 AM)Roswell87 Wrote:  My main goal is strength and size. I’m 6’1 and 162 lb. i am trying to follow starting strength program but with more reps. Doing 15 reps instead 5 reps, is that damaging for a beginner lifter like me ?

Do Starting Strength the way Mark Rippetoe wrote it. He knows what he is talking about. Doing too many reps is going to slow down your progression of adding weight. You'll make gains as a newbie no matter what, but you'll make better gains moving down to 5 reps.

Make sure you're eating in a caloric surplus, and happy lifting! Welcome!

5 Week Strength Program Now Available
08-26-2018 09:23 AM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes Investment Bro's post:
doc holliday
AcftW Offline
Recovering Beta
*

Posts: 189
Joined: Feb 2016
Reputation: 0
Post: #4403
RE: Lifter's Lounge
Took a solid week off, as usual after two months of lifting. Gonna hit it hard tonight with hypers, going for 270x4. I’m still aiming for 315 by the end of October, and 90 on weighted dips by the end of the year.

Also been cutting with ostarine, down to 215.
(This post was last modified: 08-26-2018 10:24 PM by AcftW.)
08-26-2018 10:23 PM
Find all posts by this user Like Post Quote this message in a reply
flanders Offline
Beta Orbiter
*

Posts: 142
Joined: Sep 2017
Reputation: 6
Post: #4404
RE: Lifter's Lounge
(08-26-2018 10:23 PM)AcftW Wrote:  Took a solid week off, as usual after two months of lifting. Gonna hit it hard tonight with hypers, going for 270x4. I’m still aiming for 315 by the end of October, and 90 on weighted dips by the end of the year.

Also been cutting with ostarine, down to 215.

I've heard a lot of interesting things about ostarine. Do you care to give your experiences with it?
08-26-2018 10:48 PM
Find all posts by this user Like Post Quote this message in a reply
Meliorare93 Offline
Beta Orbiter
*

Posts: 144
Joined: Jan 2017
Reputation: 1
Post: #4405
RE: Lifter's Lounge
Does anyone recommend a program that focuses on hypertrophy which uses weights AND body weight exercises ? Preferably one that doesn't demonize cardio (I really enjoy cycling once or twice a week)
(This post was last modified: 08-27-2018 01:11 AM by Meliorare93.)
08-27-2018 01:11 AM
Find all posts by this user Like Post Quote this message in a reply
AcftW Offline
Recovering Beta
*

Posts: 189
Joined: Feb 2016
Reputation: 0
Post: #4406
RE: Lifter's Lounge
(08-26-2018 10:48 PM)flanders Wrote:  I've heard a lot of interesting things about ostarine. Do you care to give your experiences with it?

I’ve used ostarine twice for cutting, first time was for 8 weeks and this time will also be for 8 (4 down currently). 30mg/day (liquid) it’s been great for keeping my strength going up even while eating at a deficit. No discernable muscle loss that I can tell.
08-27-2018 07:02 AM
Find all posts by this user Like Post Quote this message in a reply
sterling_archer Offline
True Player
*****

Posts: 2,688
Joined: Sep 2016
Reputation: 24
Post: #4407
RE: Lifter's Lounge
Since Martin Berkhan mentions several times Beyond Brawn by Stuart McRobert as his major inspiration and insight into the science of building muscle I decided to read the book myself. Big book, over 500 pages long consists of ridiculous amount of information, some of which is pretty unconventional and generally unheard among common population and average lifters.

Suffice to say, I am intrigued by some of the ideas discussed there, namely "abbreviated training" which is in fact name for routines that make you go to gym the least amount as possible. I am talking about 2 days per week or 3 days per 2 weeks programs. Author is against common splits or 4+ days spending in the gym. Very interesting and I might consider something like that next year. Anyone have experience with this?
(This post was last modified: 08-29-2018 10:10 AM by sterling_archer.)
08-29-2018 10:09 AM
Find all posts by this user Like Post Quote this message in a reply
General Stalin Offline
International Playboy
******
Gold Member

Posts: 4,932
Joined: Nov 2013
Reputation: 123
Post: #4408
RE: Lifter's Lounge
I don't see how you can make any real appreciable gains only hitting weights twice a week, but I guess everyone's got different genetics right? I would say it really depends on your goals.

You can certainly "stay in shape" with only some short maintenance work a couple times a week, but I really don't think you're going to be putting on size and breaking plateaus with that frequency of training.
08-29-2018 10:24 AM
Find all posts by this user Like Post Quote this message in a reply
sterling_archer Offline
True Player
*****

Posts: 2,688
Joined: Sep 2016
Reputation: 24
Post: #4409
RE: Lifter's Lounge
It is very interesting though, don't you think? It flies against everything we have heard or what majority are doing but some people swear by it. To clarify, what McRobert writes about is very long run of building muscles, years and years, but without ever hitting plateus because you program your intensity of training during various cycles and you increase weights each time by couple of %, instead of 5lb / 2.5 kg each time or you play with reps. Also, his advice is centered for majority of people he calls hardgainers. He clarifies that hardgainers are not gaining weight not because of bad nutrition, but because generally they follow cookie cutter/one for all made programs, instead of themselves finding out what works for them.
(This post was last modified: 08-29-2018 10:33 AM by sterling_archer.)
08-29-2018 10:32 AM
Find all posts by this user Like Post Quote this message in a reply
Kieran Offline
Alpha Male
****
Gold Member

Posts: 1,178
Joined: Apr 2013
Reputation: 17
Post: #4410
RE: Lifter's Lounge
I read the Stuart McRobert book about 14 years ago but still remember it today. He really emphasizes progressive overload on key movements and introduced me to microloading. I bought platemates after I read it and went onto make some of the best strength gains I'd ever made. Today I think his guidelines would benefit from a little more volume (I like Lyle McDonald's GBPR for beginners and intermediates in terms of volume), but it's still a really good book and I'd rather a beginner read and follow it over a lot of the other books that are popular today.
08-29-2018 02:51 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes Kieran's post:
sterling_archer
sterling_archer Offline
True Player
*****

Posts: 2,688
Joined: Sep 2016
Reputation: 24
Post: #4411
RE: Lifter's Lounge
What program from the book did you follow?
08-29-2018 03:23 PM
Find all posts by this user Like Post Quote this message in a reply
Kieran Offline
Alpha Male
****
Gold Member

Posts: 1,178
Joined: Apr 2013
Reputation: 17
Post: #4412
RE: Lifter's Lounge
It's a long time ago but I'm pretty sure I didn't follow any example program from the book but rather just used the guidelines and principles from it and created my own working with a three day split. I'd already been training about 5 years by this stage so I would have had some idea of what movements I liked and which worked for me etc.
08-30-2018 05:22 AM
Find all posts by this user Like Post Quote this message in a reply
Horus Offline
True Player
*****
Gold Member

Posts: 2,037
Joined: Jan 2013
Reputation: 48
Post: #4413
RE: Lifter's Lounge
(08-29-2018 10:09 AM)sterling_archer Wrote:  Suffice to say, I am intrigued by some of the ideas discussed there, namely "abbreviated training" which is in fact name for routines that make you go to gym the least amount as possible. I am talking about 2 days per week or 3 days per 2 weeks programs. Author is against common splits or 4+ days spending in the gym. Very interesting and I might consider something like that next year. Anyone have experience with this?

Lifting weights is too much fun and too satisfying to only do twice a week.
08-30-2018 05:37 AM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 3 users Like Horus's post:
Meliorare93, General Stalin, Big Papi
sterling_archer Offline
True Player
*****

Posts: 2,688
Joined: Sep 2016
Reputation: 24
Post: #4414
RE: Lifter's Lounge
(08-30-2018 05:37 AM)Horus Wrote:  
(08-29-2018 10:09 AM)sterling_archer Wrote:  Suffice to say, I am intrigued by some of the ideas discussed there, namely "abbreviated training" which is in fact name for routines that make you go to gym the least amount as possible. I am talking about 2 days per week or 3 days per 2 weeks programs. Author is against common splits or 4+ days spending in the gym. Very interesting and I might consider something like that next year. Anyone have experience with this?

Lifting weights is too much fun and too satisfying to only do twice a week.

Yeah, but if you don't live near gym and work in odd hours, hitting gym 5+ days per week can be a chore, especially if the workouts are long. For example in my relatively small gym, women take up to 3 places (either stands/cage/rack or machines) at the same time and are doing supersets, thus making mine and other lifters workouts longer. Only solution is to workout when they are not at some place and that involves its own mess (putting weights down/up and getting theirs back on when they come back).

My current program is 3 days per week full body and I am very pleased with it and will run it for months. But honestly, the most I will put out for the next program after it is 4 days per week, that is it really. If I would have place at home to work out, I doubt I would follow program longer than 5 days per week. So kudos to you guys who are doing it 5 times and more per week!
(This post was last modified: 08-30-2018 02:55 PM by sterling_archer.)
08-30-2018 02:53 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes sterling_archer's post:
Irenicus
Irenicus Offline
True Player
*****
Gold Member

Posts: 1,575
Joined: Dec 2015
Reputation: 24
Post: #4415
RE: Lifter's Lounge
Working out twice a week is not optimal. There is no much room for growth. If you work, for example, on Monday and Friday, you metabolic window is 48 hours in total. If you work Monday, Wednesday and Friday, your metabolic window is on pretty much all week except Sunday. Much more gainz that way.


There is reason why world famous bodybuilders, like for example Reg Park, worked out three days a week. His look (granted, with a little help of Tren) speaks for himself.


I don't see a reason why you should work out more that 3 times a week. Your body and muscles need time to grow. Again, this works only on a program based on free weights. It's a completely different story if you work on machines.


If you can manage to do more than three a week (roid free), respect.



Speaking of women in the gym...don't get me started. Don't get me fucking started... .

Ceterum autem censeo Scandinavia delendam esse.
(This post was last modified: 08-30-2018 03:19 PM by Irenicus.)
08-30-2018 03:17 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 2 users Like Irenicus's post:
sterling_archer, Ruslan
sterling_archer Offline
True Player
*****

Posts: 2,688
Joined: Sep 2016
Reputation: 24
Post: #4416
RE: Lifter's Lounge
(08-30-2018 03:17 PM)Irenicus Wrote:  If you can manage to do more than three a week (roid free), respect.

Speaking of women in the gym...don't get me started. Don't get me fucking started... .

Seriously, respect to people who do it 6 (!) times per week roid free. Like I said maybe I'll do some kind of upper/lower 4 times per week split but if I could milk full body routines 3 times per week, I'll honestly go forever with them. They are not just for novices (common misconception).

Oh I bet you have interesting stories regarding women in your gym hahaha! To clarify, they do lift, they don't really mess around much or talk much, but they don't take into considerations need of anyone except themselves. But anyone red pilled is aware of this. On the other hand I could freely go to biggest natty guys in my gym and ask them to spot me or if I can work on their place while they are pausing. Their answers:
- Of course.
- Yeah, I am done in a minute, than it's all yours.
08-30-2018 03:26 PM
Find all posts by this user Like Post Quote this message in a reply
General Stalin Offline
International Playboy
******
Gold Member

Posts: 4,932
Joined: Nov 2013
Reputation: 123
Post: #4417
RE: Lifter's Lounge
@Irenicus - honestly I consider 3 days a week to be MINIMUM if you aren't stacking drugs and want to see results. Any elite-level fitness athlete is typically in the gym 5-7 days a week usually more than once a day.

I myself typically go 4-6 days a week.

The body is resliemt and as long as you are eating enough and getting rest then you don't need to be taking every other day off. I try to do 1-2 rest days a week.
08-30-2018 06:03 PM
Find all posts by this user Like Post Quote this message in a reply
Kieran Offline
Alpha Male
****
Gold Member

Posts: 1,178
Joined: Apr 2013
Reputation: 17
Post: #4418
RE: Lifter's Lounge
3-4 days a week, each bodypart twice per week is generally what newer research is pointing to as being optimal and in my own experience I'd tend to agree. Legs we can maybe get away with training once per week. At the end of the day just make sure the strength gains are still coming as they're the most important indicator as to whether a program is working, and if they're not then make adjustments as necessary. Sometimes that might mean increasing volume, other times tapering it off. Same with nutrition, small adjustments, as and when required, rather than massive deficits or surpluses.
08-31-2018 03:18 AM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes Kieran's post:
sterling_archer
Adonis Offline
Alpha Male
****
Gold Member

Posts: 1,385
Joined: Mar 2016
Reputation: 17
Post: #4419
RE: Lifter's Lounge
Re: gym frequency. Small disclaimer up front: I have a pretty decent home gym in my garage. Squat rack, flat bench, bumper plates, rower, KBs, couple bars and some shitty selectable dumbbells. I used to work out on base or at my unit and it is a pain in the ass to jock for equipment so the answer was home gym or go at 0400 when they open. I sucked it up and spent about $5k on top flight equipment (mostly Rogue) and I have never once regretted it. It's always there and it's always empty. You could probably piece it together for half that. When I didn't have a garage I put it in the living room of my second story apartment Laugh

I love working out and I try and do it as often as possible. I feel so amazing afterwards, both focused and relaxed that its really comparable to post bang euphoria and it's a big part of being the best I can be everyday. I walk a little taller and swagger a bit more when Im done and definitely get more interest when I go out. Im working out 2 hrs/day 5+ days a week now, with active rest (hiking/walking) on off days. I do the big 3 at least once a week, with a small complex of squats as a warm up, and some accessory work to finish up and get a pump. 2 days per week I have been doing what I call vanity work - arms and abs with some HIIT.

I've been testing out different eating habits this year, tried keto earlier on for a few months and my mind was laser sharp but my strength/performance in the gym degraded significantly. Over the past couple months I started the garbage disposal diet and Im back up to slightly over 200 lbs and looking and feeling like Superman. 1RM and rep range improved. It was a really profound thing for me to realize, so if you guys are having trouble going more than 2-3x a week try eating an extra meal or high calorie protein shake each day. Make sure you're hitting your macros and total cals consistently. Im consuming about 3500-4000 calories a day and that's a full time job in itself. Usually 4 meals of 6-700 cal and 2 shakes of 560 cal. Rest is also equally important. Im in an easy low stress job where I set my own hours so 8+ hours of quality sleep is happening every day. Drinking/partying is minimized to no more than once per week.

I'm not on gear, but I do take pre/post to help keep myself performing at this level over the medium-long term.
08-31-2018 10:18 AM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 3 users Like Adonis's post:
sterling_archer, Perspicacity, Renzy
Investment Bro Offline
Chubby Chaser
**

Posts: 318
Joined: Mar 2017
Reputation: 20
Post: #4420
RE: Lifter's Lounge
On the frequency bit: it depends on your goals!

Yes, you're going to hit optimal muscle-protein synthesis if you're only giving each muscle group 36-48 hours of down time. Yes, you'll most likely make better strength and aesthetic gains this way. In an ideal world, you'll train 5-6x a week and vary volume and intensity as needed, with the aggregate weight moved per week increasing over time. That's how my program is written, and how many other systems work as well.

HOWEVER, you can train 2x a week and still make gains. Will they be optimal? It depends on your genetics. Consider the case of Eric Lilliebridge, who has set numerous world record pulls and only deadlifts once a week. If I remember right, the entire family trains that way as well. Multiple pulls over 900lbs. Obviously these guys have a deep stack, but think about that for a second.

Always be skeptical of those who tell you there is a minimum or maximum you need to achieve a goal. They might get it right most of the time, but not all of the time. You could be that exception. Generally though, you're still better off sticking to conventionally recognized principles, the above advice only applies to those with advanced knowledge of training concepts.

5 Week Strength Program Now Available
(This post was last modified: 08-31-2018 12:41 PM by Investment Bro.)
08-31-2018 12:41 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 2 users Like Investment Bro's post:
sterling_archer, Benoit
Medvetz63 Offline
Male Feminist

Posts: 6
Joined: Jul 2018
Reputation: 0
Post: #4421
RE: Lifter's Lounge
(08-07-2014 03:39 PM)redbeard Wrote:  I think my forearms are really disproportionate to the rest of my body and I want them to get bigger.

I have found that the Farmer's Carry with heavy dumbbells or kettlebells really makes my forearms grow and most especially gives me a wicked, vice-like grip.
Since you're walking with these heavy weights it also works your legs, core, shoulders, etc.

https://www.youtube.com/watch?v=rt17lmnaLSM
08-31-2018 01:59 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes Medvetz63's post:
Ski pro
Bluey Offline
Recovering Beta
*

Posts: 221
Joined: Mar 2016
Reputation: 10
Post: #4422
RE: Lifter's Lounge
(08-31-2018 10:18 AM)Adonis Wrote:  Re: gym frequency. Small disclaimer up front: I have a pretty decent home gym in my garage. Squat rack, flat bench, bumper plates, rower, KBs, couple bars and some shitty selectable dumbbells. I used to work out on base or at my unit and it is a pain in the ass to jock for equipment so the answer was home gym or go at 0400 when they open. I sucked it up and spent about $5k on top flight equipment (mostly Rogue) and I have never once regretted it. It's always there and it's always empty. You could probably piece it together for half that. When I didn't have a garage I put it in the living room of my second story apartment Laugh

I love working out and I try and do it as often as possible. I feel so amazing afterwards, both focused and relaxed that its really comparable to post bang euphoria and it's a big part of being the best I can be everyday. I walk a little taller and swagger a bit more when Im done and definitely get more interest when I go out. Im working out 2 hrs/day 5+ days a week now, with active rest (hiking/walking) on off days. I do the big 3 at least once a week, with a small complex of squats as a warm up, and some accessory work to finish up and get a pump. 2 days per week I have been doing what I call vanity work - arms and abs with some HIIT.

I've been testing out different eating habits this year, tried keto earlier on for a few months and my mind was laser sharp but my strength/performance in the gym degraded significantly. Over the past couple months I started the garbage disposal diet and Im back up to slightly over 200 lbs and looking and feeling like Superman. 1RM and rep range improved. It was a really profound thing for me to realize, so if you guys are having trouble going more than 2-3x a week try eating an extra meal or high calorie protein shake each day. Make sure you're hitting your macros and total cals consistently. Im consuming about 3500-4000 calories a day and that's a full time job in itself. Usually 4 meals of 6-700 cal and 2 shakes of 560 cal. Rest is also equally important. Im in an easy low stress job where I set my own hours so 8+ hours of quality sleep is happening every day. Drinking/partying is minimized to no more than once per week.

I'm not on gear, but I do take pre/post to help keep myself performing at this level over the medium-long term.

Jamie Lewis of Chaos and pain had an article about eating your face off for gains recently. Short version was some guys with big numbers started eating like it was going out of style and had huge strength gains, especially from the level they were at.

Guess it all depends what you're after. Look good naked or moving serious amounts of weight. Either way, power to you.
08-31-2018 06:50 PM
Find all posts by this user Like Post Quote this message in a reply
Dulceácido Offline
True Player
*****

Posts: 2,153
Joined: Dec 2012
Reputation: 27
Post: #4423
RE: Lifter's Lounge
(08-31-2018 01:59 PM)Medvetz63 Wrote:  
(08-07-2014 03:39 PM)redbeard Wrote:  I think my forearms are really disproportionate to the rest of my body and I want them to get bigger.

I have found that the Farmer's Carry with heavy dumbbells or kettlebells really makes my forearms grow and most especially gives me a wicked, vice-like grip.
Since you're walking with these heavy weights it also works your legs, core, shoulders, etc.

https://www.youtube.com/watch?v=rt17lmnaLSM

Have you guys ever tried Plate Pinches?




I'm not a businessman; I'm a business, Man
08-31-2018 06:58 PM
Find all posts by this user Like Post Quote this message in a reply
General Stalin Offline
International Playboy
******
Gold Member

Posts: 4,932
Joined: Nov 2013
Reputation: 123
Post: #4424
RE: Lifter's Lounge
^awesome grip workout, and will make your forearms strong.
08-31-2018 08:35 PM
Find all posts by this user Like Post Quote this message in a reply
scorpion Offline
True Player
*****
Gold Member

Posts: 2,419
Joined: Sep 2012
Reputation: 246
Post: #4425
RE: Lifter's Lounge
Unless you have extremely robust genetics (particularly your joints) and obsessively strict form, lifting more than 3-4 times per week is very likely going to lead to injury. This is especially true if you're natural and over the age of 27 or thereabouts. You may think that you're the exception, and that might be true. But it probably isn't. Injury prevention and gym longevity should be every intelligent lifter's first priority. Trying to eke out miniscule extra gains with additional gym time at the expense of recovery is not a good long term plan. It will catch up to you, and probably sooner rather than later. I personally find three days a week with an alternating A and B split (i.e. ABA one week, BAB the next) to be a good balance between frequency and long term injury prevention.

"For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us.” - Romans 8:18
09-01-2018 08:25 AM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 13 users Like scorpion's post:
The Lizard of Oz, sterling_archer, doc holliday, Repo, Benoit, Dream Medicine, Built to Fade, RDF, Richard Turpin, Dalaran1991, H1N1, n/a, zatara
Post Reply 


Possibly Related Threads...
Thread: Author Replies: Views: Last Post
  "Grow Like a New Lifter Again?" Nascimento 9 4,316 05-18-2018 09:36 AM
Last Post: ScrapperTL
  Slow Carb diet a decent beginning for a lifter? stugatz 13 4,631 01-12-2017 04:48 AM
Last Post: Razor Beast

Forum Jump:


User(s) browsing this thread: 1 Guest(s)

Contact Us | RooshV.com | Return to Top | Return to Content | Mobile Version | RSS Syndication