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Lifter's Lounge
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FretDancer Offline
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Post: #501
RE: Lifter's Lounge
(12-23-2014 12:38 PM)Ensam Wrote:  Been cutting for 6 months and decided to eat at maintenance for December. Gained about 5lbs right away but I think it's stabilized now. Tons of energy in the gym though. I'll start another 3 month cut in January and that should get me to 12% bf by March.

How much weight do you guys usually gain when you go from cutting back to maintenance?

Going back to maintenance should barely result in any weight gain. You were/probably are eating above maintenance, or/and the scale is showing a lot of water weight.
12-23-2014 11:12 PM
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Ironbound Offline
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Post: #502
RE: Lifter's Lounge
It's no lie, weight lifting combats depression. Ever since I took off from lifting almost 5 months ago to pursue other tasks in life, my mood has been complete shit. I'm really looking to get back into it. I did SS, and then a Madcow variant for the longest, and made amazing strength gains.

However, the reality is, these programs gave me nearly no gains in the arm department. Sure I used to be able to bench 250 lbs, but with 14.5 inch arms at a height of 6'3"....not good. My question to you guys is, how can I configure a 5x5 program to be able to spawn more arm hypertrophy?
12-24-2014 12:26 AM
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Cr33pin Offline
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Post: #503
RE: Lifter's Lounge
I pretty much am sold that lean muscle is the way to go, for me at least. Theres guys in my gym that are bigger then me but they have more body fat. Maybe I'm just a arrogant asshole (like there is any debate) But I feel like I like the way I look a lot better... Could be a posture thing as well.

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12-24-2014 12:55 AM
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Hades Offline
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Post: #504
RE: Lifter's Lounge
(12-24-2014 12:26 AM)Ironbound Wrote:  It's no lie, weight lifting combats depression. Ever since I took off from lifting almost 5 months ago to pursue other tasks in life, my mood has been complete shit. I'm really looking to get back into it. I did SS, and then a Madcow variant for the longest, and made amazing strength gains.

However, the reality is, these programs gave me nearly no gains in the arm department. Sure I used to be able to bench 250 lbs, but with 14.5 inch arms at a height of 6'3"....not good. My question to you guys is, how can I configure a 5x5 program to be able to spawn more arm hypertrophy?

Do one or two death sessions of arm curls supersetted with a tricep movement like french press or one and one thirds reps on tricep extensions weekly on top of your other volume work. There is nothing new under the sun if you want bigger arms.
(This post was last modified: 12-24-2014 03:43 AM by Hades.)
12-24-2014 03:43 AM
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Kieran Offline
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Post: #505
RE: Lifter's Lounge
For those that lean bulk, how many calories over maintenance do you eat? I've been taking boxing less seriously recently, and decided to experiment with gaining a little muscle for a while, but want to stay around 8-9% bodyfat. I've been eating around 300 - 350 calories over maintenance for the last couple of weeks by adding a meal of mackerel and rice on top of what I was eating before. Strength gains are flying up (I'd forgotten how easily strength comes on a calorie surplus it's been so long), but looking at the mirror, I have gained a little fat so just wanted to check I'm on the right lines.
12-24-2014 05:00 AM
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FretDancer Offline
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Post: #506
RE: Lifter's Lounge
(12-24-2014 05:00 AM)Kieran Wrote:  For those that lean bulk, how many calories over maintenance do you eat? I've been taking boxing less seriously recently, and decided to experiment with gaining a little muscle for a while, but want to stay around 8-9% bodyfat. I've been eating around 300 - 350 calories over maintenance for the last couple of weeks by adding a meal of mackerel and rice on top of what I was eating before. Strength gains are flying up (I'd forgotten how easily strength comes on a calorie surplus it's been so long), but looking at the mirror, I have gained a little fat so just wanted to check I'm on the right lines.

300 - 350 calories is probably a good number. If you are gaining strength and not getting noticeable fat gain I would say keep doing what you are doing.
12-24-2014 05:42 AM
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Post: #507
RE: Lifter's Lounge
I love those days when you hit the hay already eager to get up and go train in the morning.

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling
12-24-2014 08:38 AM
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Saweeep Offline
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Post: #508
RE: Lifter's Lounge
I've had a sore throat for three weeks now; loads of people are telling me the same thing...some bloody virus or something going around.

It isn't bad enough to stop me doing my day to day shit but haven't felt up to training at all in that time period.

Really really frustrating as I am already feeling squidgy and unfit.
12-24-2014 09:41 AM
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Cr33pin Offline
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Post: #509
RE: Lifter's Lounge
(12-24-2014 09:41 AM)CrashBangWallop Wrote:  I've had a sore throat for three weeks now; loads of people are telling me the same thing...some bloody virus or something going around.

It isn't bad enough to stop me doing my day to day shit but haven't felt up to training at all in that time period.

Really really frustrating as I am already feeling squidgy and unfit.

I had a really sore throat one day last week and took a day off from the gym. Its manifested into some kind of sinus cold where I am blowing my nose and spitting luggies a lot. I feel my energy is down... but its more down when I just lay around. Once I get up and get moving it almost goes away till night time and morning. I haven't missed but that one day in the gym.

It does suck. Hopefully you get over it soon. I think some cardio is still good to do even with a cold or virus...

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12-24-2014 07:18 PM
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Post: #510
RE: Lifter's Lounge
(12-24-2014 07:18 PM)Cr33pin Wrote:  
(12-24-2014 09:41 AM)CrashBangWallop Wrote:  I've had a sore throat for three weeks now; loads of people are telling me the same thing...some bloody virus or something going around.

It isn't bad enough to stop me doing my day to day shit but haven't felt up to training at all in that time period.

Really really frustrating as I am already feeling squidgy and unfit.

I had a really sore throat one day last week and took a day off from the gym. Its manifested into some kind of sinus cold where I am blowing my nose and spitting luggies a lot. I feel my energy is down... but its more down when I just lay around. Once I get up and get moving it almost goes away till night time and morning. I haven't missed but that one day in the gym.

It does suck. Hopefully you get over it soon. I think some cardio is still good to do even with a cold or virus...

Cheers man.

Merry Christmas to you all Smile
12-24-2014 08:38 PM
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alexdagr81 Offline
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Post: #511
RE: Lifter's Lounge
(12-21-2014 11:12 PM)Cr33pin Wrote:  Today I woke up and had a mug of hot green tea with honey and lemon and a banana and then went to the gym and had a pretty good training session. This is the first time I ever trained in a "fasted" state. Whats the verdict on training on pretty much a empty stomach first thing in the morning?

It's not bad for you, in the morning your body is running on Test, Cortisol (which burns fat in a fast), and GH. Stimulating insulin actually harms this (suppresses GH and has cortisol store fat)
12-24-2014 10:42 PM
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BasketBounce Offline
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Post: #512
RE: Lifter's Lounge
Yeah, working out in a fasted state causes you to burn fat. However, since you ate a banana, your body probably used that for energy, so it's not like your stomach was totally empty.

Didn't make it to the gym today. This hydrocodone hit me super hard today, dunno why.

I'll be in the gym tomorrow for sure though.
12-25-2014 06:34 PM
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Ensam Offline
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Post: #513
RE: Lifter's Lounge
(12-23-2014 11:12 PM)FretDancer Wrote:  
(12-23-2014 12:38 PM)Ensam Wrote:  Been cutting for 6 months and decided to eat at maintenance for December. Gained about 5lbs right away but I think it's stabilized now. Tons of energy in the gym though. I'll start another 3 month cut in January and that should get me to 12% bf by March.

How much weight do you guys usually gain when you go from cutting back to maintenance?

Going back to maintenance should barely result in any weight gain. You were/probably are eating above maintenance, or/and the scale is showing a lot of water weight.

Dumped all the weight over the past few days and am now where I was at when I shifted back to maintenance. I think it just took my body a while to stabilize after I changed my diet.
12-27-2014 09:00 PM
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WanderingSoul Offline
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Post: #514
RE: Lifter's Lounge
(12-24-2014 03:43 AM)Hades Wrote:  
(12-24-2014 12:26 AM)Ironbound Wrote:  It's no lie, weight lifting combats depression. Ever since I took off from lifting almost 5 months ago to pursue other tasks in life, my mood has been complete shit. I'm really looking to get back into it. I did SS, and then a Madcow variant for the longest, and made amazing strength gains.

However, the reality is, these programs gave me nearly no gains in the arm department. Sure I used to be able to bench 250 lbs, but with 14.5 inch arms at a height of 6'3"....not good. My question to you guys is, how can I configure a 5x5 program to be able to spawn more arm hypertrophy?

Do one or two death sessions of arm curls supersetted with a tricep movement like french press or one and one thirds reps on tricep extensions weekly on top of your other volume work. There is nothing new under the sun if you want bigger arms.

Yeah, that is what I'd do. You could do it on Monday and Friday one week, then Wednesday the next, and see how your recovery for your main lifts is. If no problems you could do it Monday and Friday each week and see if that works for you.
12-28-2014 04:11 AM
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UnW Offline
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Post: #515
RE: Lifter's Lounge
A colleague of mine gave me the remainder of his pre-work out (No Xplode).

I take the recommended dosage prior to hitting the gym yesterday. After my first set, I feel a bit odd in the stomach, so I continue with my second set, halfway through I have to drop the weights and dash to the toilet. I had horrible diarrhoea for the next few hours.
(This post was last modified: 12-28-2014 09:26 AM by UnW.)
12-28-2014 09:26 AM
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Cr33pin Offline
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Post: #516
RE: Lifter's Lounge
(12-28-2014 09:26 AM)UnW Wrote:  A colleague of mine gave me the remainder of his pre-work out (No Xplode).

I take the recommended dosage prior to hitting the gym yesterday. After my first set, I feel a bit odd in the stomach, so I continue with my second set, halfway through I have to drop the weights and dash to the toilet. I had horrible diarrhoea for the next few hours.

[Image: d5f.png]

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12-28-2014 10:55 AM
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Avon Barksdale Offline
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Post: #517
RE: Lifter's Lounge
^^^^^^^^^^^^^^^^^^^^^^^^^
[Image: 3d2d004d15d3a20fb98bb2d307a0aad13a060482...72ea09.jpg]

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12-28-2014 12:51 PM
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StrikeBack Offline
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Post: #518
RE: Lifter's Lounge
(12-28-2014 09:26 AM)UnW Wrote:  A colleague of mine gave me the remainder of his pre-work out (No Xplode).

I take the recommended dosage prior to hitting the gym yesterday. After my first set, I feel a bit odd in the stomach, so I continue with my second set, halfway through I have to drop the weights and dash to the toilet. I had horrible diarrhoea for the next few hours.

Yes Xplode

Banana

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12-28-2014 11:36 PM
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Chaos Offline
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Post: #519
RE: Lifter's Lounge
Anyone here who's been successful with improving their grip?

I have noticed I could lift heavier but my grip is preventing me for going heavier on some exercises.
My fingers are slipping.
(This post was last modified: 12-29-2014 02:54 AM by Chaos.)
12-29-2014 02:52 AM
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britchard Offline
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Post: #520
RE: Lifter's Lounge
Found (or maybe invented) a new free weight lift in the last week or so.

You basically use 2 dumbells in a 'pec-deck' motion, but because they're free weights (unlike the pec-deck) it works your chest, shoulders, arms and back instead of just the chest.
12-29-2014 04:09 AM
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WanderingSoul Offline
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Post: #521
RE: Lifter's Lounge
(12-29-2014 02:52 AM)Chaos Wrote:  Anyone here who's been successful with improving their grip?

I have noticed I could lift heavier but my grip is preventing me for going heavier on some exercises.
My fingers are slipping.

Use chalk or straps for the work sets of those lifts where grip is the limiting factor and then add grip work a couple times a week to the end of your workouts. Plate pinches, finger barbell crushes/curls/whatever it's called, wrist curls, etc.
12-29-2014 02:16 PM
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Ringo Offline
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Post: #522
RE: Lifter's Lounge
(12-29-2014 02:52 AM)Chaos Wrote:  Anyone here who's been successful with improving their grip?

I have noticed I could lift heavier but my grip is preventing me for going heavier on some exercises.
My fingers are slipping.

I love training my grip. People always say I'm crushing their hands during handshakes, even though I absolutely never do it on purpose. Girls love asking me to squeeze them as hard as I can too haha.

My favorites:
1. Towel hangs. Loop a towel over a pullup bar and hang from it for as long as you can. The thicker the towel, the better.

2. Farmer's walk. Grab the heaviest dumbbells you can handle and walk around.

3. Plate pinching. Grab two plates and squeeze them together.

Check out these threads:
Improving grip strength (for deadlift)
Grip strength.

(09-27-2012 08:07 AM)Kitsune Wrote:  I'm not one for hyperbole, but I'm pretty sure that after six months of this routine, you'll be able to beat a gorilla in an arm wrestle just by crushing his hand.

Laugh Laugh Laugh

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(This post was last modified: 12-30-2014 08:14 PM by Ringo.)
12-30-2014 08:12 PM
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StrikeBack Offline
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Post: #523
RE: Lifter's Lounge
(12-29-2014 02:52 AM)Chaos Wrote:  Anyone here who's been successful with improving their grip?

I have noticed I could lift heavier but my grip is preventing me for going heavier on some exercises.
My fingers are slipping.

Squeezing the shit out of aka whiteknuckling the bar is the first step. Most guys struggling with grips look like they're afraid they might hurt the bar.

Also, fun fact: if you engage your abs and squeeze your glutes, your grips get a lot stronger. It's also how you can develop a killer handshake without looking like you're trying.

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01-01-2015 02:35 AM
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Chaos Offline
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Post: #524
RE: Lifter's Lounge
Fresh start of the year boys!

Woke up, brewed some strong coffee and made a banana/blueberry smoothie.
Took a pint of fresh beet-carrot-apple juice with me and went off the gym.

Totally killed it today. Best workout in a long time!
First successful deadlift session without any back obstacles in many weeks.
Even broke my old record.

Hellyes!
Feels like I'm on fire.
My back is happy = I'm happy
(This post was last modified: 01-01-2015 10:25 AM by Chaos.)
01-01-2015 09:51 AM
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redbeard Offline
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Post: #525
RE: Lifter's Lounge
I just finished "Arnold: The education of a bodybuilder." It was very good and would be excellent for beginners who know nothing about weight training, but for the more advanced guys there's less to learn about the actual training. The first half of the book is all about how he became Mr. Olympia, and was interesting and definitely inspiring. Anyone new to training should read this book.

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01-01-2015 01:02 PM
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