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Lifter's Lounge
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Rush87 Offline
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Post: #1501
RE: Lifter's Lounge
Does anyone here have any experience with a small caloric surplus? For the past decade I've followed a heavy bulk/cut routine which has taken me from around 80kg to 96kg. The end goal is that magic 100kg mark but I'm going to be doing a double summer in the not too distant future.

For experienced lifters who have tried it: Have you had much success adding micro amounts of muscle [Even if it is over a very long period] with minimal [If any] fat gain on a small caloric surplus?
(This post was last modified: 11-06-2015 07:37 PM by Rush87.)
11-06-2015 07:37 PM
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StrikeBack Offline
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Post: #1502
RE: Lifter's Lounge
(11-06-2015 05:03 AM)Benoit Wrote:  I believe it's treated as a medical procedure because of the radiation, which means even for body composition reasons it requires a doctor's referral.

When you go private you're paying for someone to sign off on a generic reason why it's 'medically necessary'.

Some university departments have their own DEXA machines but getting access is hard. Clinics in cheap flight destinations across Europe might be an option, but I haven't dug into that yet.

Here a physician's license is certainly required to buy and operate one, but I'm told the radiation is 2/5th of fuck all, like that of a mobile phone or thereabout.

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11-07-2015 12:28 AM
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Designate Offline
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Post: #1503
RE: Lifter's Lounge
Lately I've mixed things up for the better.

For the past two months I've completely cut out soccer/muay thai/cardio and have simply focused on hitting the weight room with fire.

I used to just hit the weights 4-5 times a week, I'm up to 6-7 days a week now.

I knew I was going to experience some gains, but the gains and boost to my physique that I've experienced have been phenomenal.

Intuitively this should be expected, but I think my body must suffer a greater loss of muscle mass during cardio than the average person.

Bottomline, keep scheming and experimenting with your routine.
(This post was last modified: 11-07-2015 11:50 AM by Designate.)
11-07-2015 11:50 AM
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realologist Offline
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Post: #1504
RE: Lifter's Lounge
At my gym there is always some girls that belong in the would you hit it thread when I go. Most likely I wouldn't hit it at that point.

Once I start working out my mind slowly shifts from probably not, to them looking more and more attractive.

By the end of my workouts I'll see them and my thoughts change to I would fuck her so hard that her soul would be damned to the 7 circles of hell.
11-09-2015 11:46 AM
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H1N1 Offline
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Post: #1505
RE: Lifter's Lounge
Tried full one arm pushups for the first time in my life today, expecting to fall flat on my face. Hit 10 strict ones pretty comfortably with each arm. I was quite surprised but extremely pleased. Having naturally big legs and average talent for pressing at best, I've always struggled more for upper body progress, and don't expect to be particularly strong at gymnastics stuff. It's quite satisfying to have hit this goal without really training for it.
11-09-2015 07:43 PM
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Anabasis to Desta Away
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Post: #1506
RE: Lifter's Lounge
I've noticed on shoulder day, instead of starting off with Front Delt exercises like Military Presses and Front Raises you should start with your Posterior Delts.

Your front delts get enough stimulation from other exercises like Bench and pushups anyway. I start with Posterior Delt exercises, proceed working my laterals & then do a set or two of Front Delt work.

Results have been noticeable within just a couple weeks. Most of us undertrain our rear delts so the progress seems akin to beginner gains status.
(This post was last modified: 11-09-2015 09:00 PM by Anabasis to Desta.)
11-09-2015 08:12 PM
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rdvirus Offline
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Post: #1507
RE: Lifter's Lounge
I finished cutting from 205~ to 185 a while back and decided to take the clean bulk route this time around. It is nice being lean; I feel and look fantastic, but have definitely noticed that strength gains and recovery have taken a hit.

It has been especially difficult to keep things in balance because my job involves pretty heavy physical labour(extra calorie and recovery effort expenditure) . My respect for guys that track calories and eat clean has grown substantially. Takes a lot of discipline to not stuff my face. I have been trying to build my squat back up to where it was with 20# less bodyweight. Relative to my bodyweight I have maintained around 1.25x 5x5 so I would consider myself successful thus far.

Going to start experimenting with lower frequency because I'm still lifting like I'm on a huge calorie surplus and getting am discouraged by a slow in progress. I have my sights set on 1.5x BW squat for 5x5 in the coming months which should be around 290 @ 195~. Going to be a long road but it gives me something to work towards. Will recap around March (6 mo mark) and take inventory on how I feel and where I want to focus then. My form is on point, I think I will hit my goal if I can really buckle down on nutrition, sleeping and dial in my training frequency.

Enjoying the more scientific approach this time around and a little self discipline is nice too. It has been neat to see how a dirty bulk SL 5x5 program compared to a 5 day BB split and now "powerbuilding" on a clean bulk. Hoping to get stronger whilst skipping the bulk/cut/bulk/cut process but we will see how things turn out. Hard out here for a natty!

Little bit of a rant, if anyone has any comments/tips/questions please shoot 'em my way.

On a side note, you guys should check out the "powercast" podcast with Mark Bell. Best fitness related podcast in my opinion(the only one ive found enjoyable)and chock full of laughs as well. I found the episodes with Stan Efferding to be really informative on a bunch of topics.

"Every rep creates me."

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11-12-2015 06:41 AM
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rdvirus Offline
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Post: #1508
RE: Lifter's Lounge
Designate, can't quote on mobile but 6-7 days a week is a lot of beating on your muscles. I find when I train with a ton of frequency I stall out until I take a few days rest then I return feeling significantly stronger. Recovery is equally important as training itself as I am coming to realize personally. Of course this is kind of subjective; a proper split would allow for recovery of different body parts and I don't know if you're an enhanced lifter or not Tongue

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11-12-2015 06:48 AM
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Designate Offline
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Post: #1509
RE: Lifter's Lounge
(11-12-2015 06:48 AM)rdvirus Wrote:  Designate, can't quote on mobile but 6-7 days a week is a lot of beating on your muscles. I find when I train with a ton of frequency I stall out until I take a few days rest then I return feeling significantly stronger. Recovery is equally important as training itself as I am coming to realize personally. Of course this is kind of subjective; a proper split would allow for recovery of different body parts and I don't know if you're an enhanced lifter or not Tongue

Not enhanced, and I do try to have a proper split on lifts everyday. Though I listen to my body and often do extra work in needed areas.

Unlike some guys here I'm not in the gym for 1.5-2 Hours or more a day. My typical daily lift session is slightly above an hour each day.

I get serious diminishing returns in my lifts after that time and find it optimal to stop and just charge-up for the next day. I don't fuck around chatting with people or hitting on girls at the gym, I'm simply focused on lifting hard for those 60-70 minutes.

Also, sleeping at least 7.5-8 hours a night and popping lots of Curcumin Bioperine have aided my recovery.
(This post was last modified: 11-12-2015 08:23 AM by Designate.)
11-12-2015 08:20 AM
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DeeDee Offline
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Post: #1510
RE: Lifter's Lounge
What is your opinion on this article?

https://www.vice.com/read/how-to-come-to...-girls-456
11-13-2015 11:29 AM
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H1N1 Offline
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Post: #1511
RE: Lifter's Lounge
(11-13-2015 11:29 AM)DeeDee Wrote:  What is your opinion on this article?

https://www.vice.com/read/how-to-come-to...-girls-456

No. If I were a fat chick I might feel differently. But as a man, my opinion is no.
11-13-2015 11:34 AM
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Only One Man Offline
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Post: #1512
RE: Lifter's Lounge
Fuck vice. Jesus Christ what happened to them? Sure some men have fat fetish, but these morons equate the good majority of mens' preference for actually curvy girls with big asses and tits instead of rail thin fashion model types with no hips or boobs to men being attracted to fat chicks.
11-13-2015 02:32 PM
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Stun Offline
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Post: #1513
RE: Lifter's Lounge
Whoa.

[email protected] is currently selling Optimum Nutrition Serious Mass 12lb banana flavor for 27.99. This usually goes for $49.99. And I have never seen it less than $47.99 All other flavors are currently $47.99, so I assume this is a mistake and they'll catch it soon. Ordering 2 bags.

http://www.amazon.com/gp/product/B002DYIZPS

(I have no affiliation w amazon and this link is not attributed to me in any way, it's the actual link to the site)

https://www.youtube.com/watch?v=WdhFJ5uArUc
(This post was last modified: 11-13-2015 05:15 PM by Stun.)
11-13-2015 05:14 PM
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Mess O. Offline
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Post: #1514
RE: Lifter's Lounge
I might've asked this earlier, but I couldn't re-track as to where . . . but it seems as if Mark Rippetoe gets bad press here pretty consistently. I felt that his book is among the most comprehensive volumes I've seen so far. What am I missing?
11-14-2015 09:30 PM
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Hannibal Offline
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Post: #1515
RE: Lifter's Lounge
It's just a book that gives a fairly detailed description of a couple exercises with a very simple program to get you started in the gym. Not all of the advice I agree with, but it does give the most rapid results with the least amount of commitment. For a beginner it's like fucking magic compared to whatever home grown routine they were probably doing before.

The problem is that these fanboys parade starting strength like it's the be all, end all, only way to lift weights ever and get anywhere system. If you don't lift like it, you're a pussy and everything Rippetoe says is gospel (I have no idea why this is, he wasn't a very good lifter in spite of all the steroids he took). It also encourages gross eating habits like "a gallon of milk a day" and getting fat as shit over a period of months to get an intermediate level of strength.

Then they'll make a thread three days later about "how do I get v taper" because starting strength doesn't have chinups and they were told, over and over again, to "just do the fucking program".

Here is a list of things I have read folks recommend SS for.
  • rock climbing
  • passing the physical fitness requirements in the military
  • being able to perform gymnastic moves
  • getting better at soccer
  • bodybuilding
  • getting better at crossfit shit

I don't know about you guys, but when I did SS my legs got big as shit (compared to the rest of me) and my chinups, pushups, etc went way down. I also had shitter cardio because I had more of me to move around and my posture went from bad to worse thanks to heavy low bar back squats and poorly executed power cleans (just jump and shrug bro). Big ass legs, shitty cardio, overemphasis on pressing with an underemphasis on upper body pulling, and months of overeating are antithetical to many of the things on that list up there. Not everyone wants to or needs to train like a proto powerlifter. I did get a lot, lot stronger though. I owe much of my early progress to very simple programs.

I would say the good things about SS outweigh the bad, but many of the unintentional results of a program with such a huge following is this gigantic community of noobs who think they know what they're talking and they really have no idea. Too much adherence to any dogma will stunt your growth.

“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.”
― Donald J. Trump

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.
(This post was last modified: 11-15-2015 07:38 PM by Hannibal.)
11-15-2015 06:38 PM
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RexImperator Offline
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Post: #1516
RE: Lifter's Lounge
I'm kind of a Rippetoe fanboy. That's a pretty good description, haha. Laugh

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et Thybrim multo spumantem sanguine cerno
11-15-2015 07:02 PM
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WanderingSoul Offline
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Post: #1517
RE: Lifter's Lounge
Starting Strength is a really good program to start with to gain size and a strength foundation. It's what I started on and I'm glad that I did. With that said if I knew then what I know now I'd probably add some dips and curls on Friday after a month or two, and maybe Monday as well to help even out their upper body development.

I think the Generic Bulking Program by Lyle McDonald would be good to start on as well.
11-15-2015 07:24 PM
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Seth_Rose Offline
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Post: #1518
RE: Lifter's Lounge
(11-09-2015 08:12 PM)Anabasis to Desta Wrote:  I've noticed on shoulder day, instead of starting off with Front Delt exercises like Military Presses and Front Raises you should start with your Posterior Delts.

Your front delts get enough stimulation from other exercises like Bench and pushups anyway. I start with Posterior Delt exercises, proceed working my laterals & then do a set or two of Front Delt work.

Results have been noticeable within just a couple weeks. Most of us undertrain our rear delts so the progress seems akin to beginner gains status.

I'm going to start doing that for my delts. Makes sense.

In fact, I'm moving towards a bodybuilding scheme. I've been stuck on the whole 'focus on compound lifts and add a few accessory exercises' shtick for a while. I've gotten fairly strong (finally benched 225) and am at a decent weight, but I don't feel challenged by these routines. I think they're only good for so long until the body needs more volume and intensity.

I did my 1st workout today and it felt great. Instead of going through the motions and just checking off the exercise like I normally do I really grinded things out. Will keep this going for a few months.

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11-15-2015 09:17 PM
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StrikeBack Offline
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Post: #1519
RE: Lifter's Lounge
(11-14-2015 09:30 PM)Mess O. Wrote:  I might've asked this earlier, but I couldn't re-track as to where . . . but it seems as if Mark Rippetoe gets bad press here pretty consistently. I felt that his book is among the most comprehensive volumes I've seen so far. What am I missing?

What else have you read?

I can recommend:

Dan John (anything)

Pavel Tsatouline (anything)

Marty Gallagher (The Purposeful Primitive)

Josh Bryant (Bench Press: The Science)

Mike Tuchscherer (warning: nerd overload!)

Jim Wendler's 5/3/1 series

Once you've actually read a bit, you'll realise that Starting Strength is not that good.

Hannibal Wrote:Not everyone wants to or needs to train like a proto powerlifter.

No powerlifter except the mediocre ones (even at local level) actually does Starting Strength. We don't like to get fat and weak either. Also, we need to squat to legal depth in competition, which you usually cannot with the SS technique.

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11-15-2015 09:33 PM
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Hannibal Offline
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Post: #1520
RE: Lifter's Lounge
I understand that, I was talking about beginners who don't know any better.

All the good powerlifters use different programs at different times of the year but you know that better than I do.

To that list I would add Paul Carter's book, Base Building.

[Image: base%2Bbuilding%2Bbook.jpg]

The guy is extremely knowledgable and he definitely puts his money where his mouth is.

“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.”
― Donald J. Trump

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.
11-15-2015 09:57 PM
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redbeard Offline
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Post: #1521
RE: Lifter's Lounge
Sunday Lifting Notes:

-Training has shifted to MWF "do every fucking lift" split because I'm doing a grip routine at the end. I like how things are going. Some days I'll do excess leg volume, then maybe the next session I'll focus more on pressing strength. I've got my "core lifts" I focus on but am trying to hit everything else too. Pretty much working out until I want to pass out, channeling my inner Jamie Lewis. Would recommend.

-Diet has shifted more towards a Silver Hydra Cheat Mode approach. This gives me leniency for extra carbs after working out and lets me focus more on vegetables and nutrients on my off days.

-For a while I've been searching for a BCAA powder that doesn't use sucralose. After some bitching I decided to mix some liquid stevia in with the BCAA powder. It tastes weird but works. Anyway, I found the BEST BCAA flavor masking agent: L-Glutamine and B-Alanine. Something about the three together makes the BCAA vomit taste go away. My shaker looks like I'm drinking semen but worth it. Would recommend.

-This tricep variation is epic
11-15-2015 10:08 PM
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Mess O. Offline
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Post: #1522
RE: Lifter's Lounge
@Hannibal - What other books/programs could you recommend so as to prevent latching onto any one model?
11-16-2015 12:06 AM
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Hannibal Offline
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Post: #1523
RE: Lifter's Lounge
It depends on what your goals are and what sort of equipment you have access to.

There are many great, viable programs out there and I recommend sticking to one that works for at least three months as opposed to routine hopping every couple weeks. A good plan today is better than a perfect plan tomorrow.

There's nothing wrong with doing the same shit over and over if it's sustainable.

What are your goals?

“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.”
― Donald J. Trump

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.
(This post was last modified: 11-16-2015 12:27 AM by Hannibal.)
11-16-2015 12:27 AM
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Anabasis to Desta Away
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Post: #1524
RE: Lifter's Lounge
Just hit 275 lbs on Bench for 5 reps!

For the first time, my Bench is higher than my Squat at 255 for 5 reps.

I know this can't be healthy and might cause muscle imbalances. But i just can't seem to get stronger on my squats. I've checked my form but I tend to bend over forward no matter how much i try to stay in form.

Are there any isolation exercises that could help me with bringing up my squat numbers or at least improve my form?

My gym buddy has a more balanced Bench-Squat-Deadlift ratio & looks better as in like more streamlined, athletic and healthy despite benching and dead-lifting way less than i do.

So is it safe to say that if your major lift ratios are out of balance, it could affect aesthetics?
11-16-2015 10:11 PM
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realologist Offline
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Post: #1525
RE: Lifter's Lounge
^^^^^

Try pause-squats where you pause at the bottom for a second or two then go back up.

If its a muscle balance you may need to work on your core and abdominal strength which will help with the tipping forward.
11-16-2015 10:19 PM
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