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Strength Training
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Docter Offline
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Post: #126
RE: Strength Training
(06-02-2011 07:37 PM)Chad Daring Wrote:  I dont remember if this was brought up already in this thread but watch out for over training. This past week I've been really struggling then it occurred to me that I've been going 8 weeks straight and over memorial day weekend I moved a single family home basically by myself which took a heavy toll on my body. My joints are killing me and I'm struggling with weight that I was find with two weeks ago.

I'm going to take a week off and let myself recoop

Also I'm giving the http://www.leangains.com intermittent fasting a try, hoping that the hype is true and this'll help with my mid section issues.

I did leangains for awhile but I never saw gains. Problem was I wasn't eating enough on his schedule. Let me know this goes for you.

Don't scare people about over-training. It's and overblown pile of garbage. Chaos and Pain goes into hilariously here here here and here

Maybe you did over-train, but I'd be willing to bet it was something else - like not getting enough sleep. But you could be right, and I don't want to dismiss the possibility.
06-07-2011 10:06 AM
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mikeymike Offline
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Post: #127
RE: Strength Training
(06-02-2011 07:37 PM)Chad Daring Wrote:  I dont remember if this was brought up already in this thread but watch out for over training. This past week I've been really struggling then it occurred to me that I've been going 8 weeks straight and over memorial day weekend I moved a single family home basically by myself which took a heavy toll on my body. My joints are killing me and I'm struggling with weight that I was find with two weeks ago.

I'm going to take a week off and let myself recoop

Also I'm giving the http://www.leangains.com intermittent fasting a try, hoping that the hype is true and this'll help with my mid section issues.

Real over-training as doc suggested is probably unlikely, when training for hockey and tennis we'd put in work that'd boggle the mind of most rec athletes/lifters and we were monitored to make sure we weren't over-training and showing effects of it and even then it was uncommon. The body just has peaks and valleys, some periods it's kicking on all cylinders and sometimes all the factors of life pile up, diet isn't upto par, sleep may not be, stress from work school life, and sometimes your mind just wants to recharge it's batteries....in lifting we call it blasting and cruising it's quite common. You bust ass for a couple months maybe more, but you just can't keep killing monster weights and pushing your body that hard before it says alright let's chill so you cruise and take it easier at the gym maybe avoid the gym push other activities to the forefront and in a week or two that itch to start slinging weights around comes back and you're blasting hard again. While I agree with doc in that over-training is overblown I do think the majority of us don't get enough rest. Your body grows and recovers while resting and I'm guilty of this too but we'll put in the work at the gym and sports venues then we'll party late get a few hrs of sleep and push the body again the next day, sabotaging our work to a degree.

I never tried the fasting thing, it's a personal thing, I don't like to switch up to every gimmicky new fad that comes along, there's a tried and true and I stick with it. Not to say they don't work but they're usually quick fixes that aren't maintainable long term, or that you wouldn't want to maintain long term and if i need a quick fix I know how to adjust my nutritional intake and what I can do to shed a few extra here and there. That said, I'm always interested to learn something new so I'll dig into that a little bit and I'll be curious to hear your results. Good luck with it!
(This post was last modified: 06-07-2011 12:58 PM by mikeymike.)
06-07-2011 12:57 PM
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Chad Daring Offline
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Post: #128
RE: Strength Training
Did my first full day of fasting today, I'm doing the leangains method to the T. I fasted for a total of 22 hours, and felt fine. I actually had more energy then normal, it really doesn't make any sense.

During that fasted time I worked 8 hours and went to the gym for one hour and did a full body workout.

I decided to change my workout rather then take time off, instead of big iron I'm going all natural and doing nothing but body weight exercises, cant believe how wonderfully worn out I feel after lifting zero weight today.

This is my workout as it stands, any advice, tips, or other exercises I should be doing are greatly appreciated.

(each grouping of exercises is done in rapid succession, one after the other, I do each group three times with small breaks in between and then a slightly longer break in between groups)

Dips
Dead Hang Pull-Ups (both over and underhanded)
Regular Push-Ups
Wide Grip Push-Ups

Hanging Leg Raises
Back Extensions

Underhanded Hanging Rows
One Legged Squats (this has a more proper name, its when you bend one leg behind you and rest the top of your foot in a bench and squat on the other leg)


Had no join pain today and felt just has worked if not more worked then I did when I was my time lifting heavy

Chef In Jeans
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06-07-2011 03:29 PM
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Chad Daring Offline
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Post: #129
RE: Strength Training
Another question for the knowledgeable here, how effective are grip strength trainers like the Captains of Crush grippers?

http://www.ironmind.com/ironmind/opencms...crush.html

Chef In Jeans
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06-09-2011 06:49 PM
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Screwston Offline
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Post: #130
RE: Strength Training
I won't ever stop working out just because I go so much harder when I'm fucking sluts. I used to get tired after 20 minutes but I feel like a porn star now. Good inspiration
06-10-2011 03:06 AM
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Zaith143 Offline
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Post: #131
RE: Strength Training
Wow, I am so happy that I found this thread. This will really helps me much!
08-31-2011 01:36 AM
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Moma Offline
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Post: #132
RE: Strength Training
(06-09-2011 06:49 PM)Chad Daring Wrote:  Another question for the knowledgeable here, how effective are grip strength trainers like the Captains of Crush grippers?

http://www.ironmind.com/ironmind/opencms...crush.html

I bought a set but I think they made my fingers more susceptible to jarring. However, I believe they help for grip exercises such as deadlifts and pullups and also grasping ass fat when you are stroking a lizard from the back.

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08-31-2011 10:51 AM
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Chad Daring Offline
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Post: #133
RE: Strength Training
(08-31-2011 10:51 AM)Moma Wrote:  
(06-09-2011 06:49 PM)Chad Daring Wrote:  Another question for the knowledgeable here, how effective are grip strength trainers like the Captains of Crush grippers?

http://www.ironmind.com/ironmind/opencms...crush.html

I bought a set but I think they made my fingers more susceptible to jarring. However, I believe they help for grip exercises such as deadlifts and pullups and also grasping ass fat when you are stroking a lizard from the back.

Deadlifts where why I was debating getting a set. My grip starts to go before anything else and I end up having to reposition and I end up losing momentum. Plus I've heard girls mentione strong hands as a turn on many times before.

As for jarring my dad takes apple cider vinegar daily for arthritis I wonder if that would help?

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08-31-2011 01:03 PM
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dk902 Offline
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Post: #134
RE: Strength Training
(08-31-2011 01:03 PM)Chad Daring Wrote:  
(08-31-2011 10:51 AM)Moma Wrote:  
(06-09-2011 06:49 PM)Chad Daring Wrote:  Another question for the knowledgeable here, how effective are grip strength trainers like the Captains of Crush grippers?

http://www.ironmind.com/ironmind/opencms...crush.html

I bought a set but I think they made my fingers more susceptible to jarring. However, I believe they help for grip exercises such as deadlifts and pullups and also grasping ass fat when you are stroking a lizard from the back.

Deadlifts where why I was debating getting a set. My grip starts to go before anything else and I end up having to reposition and I end up losing momentum. Plus I've heard girls mentione strong hands as a turn on many times before.

As for jarring my dad takes apple cider vinegar daily for arthritis I wonder if that would help?

I bought a set of FatGripz a year ago. They essentially turn the bar into a fat bar and develop your forearm muscles, however, developing your forearm and true grip strength are two different things. If you want to get good grip I wouldn't look to Captains of Crush or FatGripz to solve it.

Here is the solution:

Choose a heavy dumbbell that you can do for a minimum of 20 reps. Do between 20-40 reps of single arm rows on both arms. Do this every week for a long time, try to beat either your reps or weight each week. If you stall out, try reducing the weight and beating your best with that weight, if you max out a 20 reps, stop for a minute and grind out a few more, experiment.

I have been doing these for 2 years and I NEVER miss a deadlift due to my grip strength. I always lock out and this is at 450lbs+, the only time I miss a lift is when I'm fucked and I can't get it off the floor = the end of the set. This has been the number one developer for my grip strength.

These are called Kroc Rows. Here is the inventor himself in action:

http://www.youtube.com/watch?v=D7jAIdoORxI

Also plenty of chins and deadlift, deadlift, deadlift.


Small tip: on your deadlift warm-up sets (I hope you don't go into a lift cold) do a a double hand overgrip. Over time gradually, done every week, these warm up sets add up and make your grip strength better. A supinated grip is fine for your work sets, but obviously a supinated grip is more stable and hence easier.
08-31-2011 05:26 PM
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_DC_ Offline
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Post: #135
RE: Strength Training
(06-02-2011 07:37 PM)Chad Daring Wrote:  I dont remember if this was brought up already in this thread but watch out for over training. This past week I've been really struggling then it occurred to me that I've been going 8 weeks straight and over memorial day weekend I moved a single family home basically by myself which took a heavy toll on my body. My joints are killing me and I'm struggling with weight that I was find with two weeks ago.

I'm going to take a week off and let myself recoop

Also I'm giving the http://www.leangains.com intermittent fasting a try, hoping that the hype is true and this'll help with my mid section issues.

Intermittent fasting is working great for me. I've gone almost two weeks now doing 2 or 3 completely fasted days.

None of my lifts (I'm lifting 3x a week, usually in a fasted state) have gone down at all. A few lifts have increased and I've probably lost 3-4 lbs.

Only a month and a half ago I was squatting 135lbx5. I'm up to 200lbx5 and I'm doing them nice and deep. Every time I go to the gym the power rack is empty, and you can't help but notice the smallest dudes are the ones doing the machine isolation exercises. When I pump out those squats I growl/grunt like a beast... I've never once made a peep on an isolation movement Big Grin.
08-31-2011 05:42 PM
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Chad Daring Offline
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Post: #136
RE: Strength Training
(08-31-2011 05:42 PM)_DC_ Wrote:  
(06-02-2011 07:37 PM)Chad Daring Wrote:  I dont remember if this was brought up already in this thread but watch out for over training. This past week I've been really struggling then it occurred to me that I've been going 8 weeks straight and over memorial day weekend I moved a single family home basically by myself which took a heavy toll on my body. My joints are killing me and I'm struggling with weight that I was find with two weeks ago.

I'm going to take a week off and let myself recoop

Also I'm giving the http://www.leangains.com intermittent fasting a try, hoping that the hype is true and this'll help with my mid section issues.

Intermittent fasting is working great for me. I've gone almost two weeks now doing 2 or 3 completely fasted days.

None of my lifts (I'm lifting 3x a week, usually in a fasted state) have gone down at all. A few lifts have increased and I've probably lost 3-4 lbs.

Only a month and a half ago I was squatting 135lbx5. I'm up to 200lbx5 and I'm doing them nice and deep. Every time I go to the gym the power rack is empty, and you can't help but notice the smallest dudes are the ones doing the machine isolation exercises. When I pump out those squats I growl/grunt like a beast... I've never once made a peep on an isolation movement Big Grin.

Are you doing the LG method of fasting on training days or are you fasting on your off days? I tried the consistent LG style of fasting where you eat one major meal a day (usually dinner) but it just wasnt for me, I actually found it easier to do a daily fast, thinking of fasting twice a week to help cut some weight.

I figure loading up on protein to keep my amino acids high during the fast will allow me to hit a massive kcal deficiency while keeping my body from eating up my muscle tissues. Any thoughts on this?


@DK

Thanks for the info man! I've seen a few guys at my gym do these and I debated doing them, but didnt think that they'd have an impact on grip strength like that. I'll definitely work them into my routine. (and no I dont go into deads cold, I tried that at first and my back hated me for it)

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09-01-2011 08:56 PM
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_DC_ Offline
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Post: #137
RE: Strength Training
Chad:

"Are you doing the LG method of fasting on training days or are you fasting on your off days? I tried the consistent LG style of fasting where you eat one major meal a day (usually dinner) but it just wasnt for me, I actually found it easier to do a daily fast, thinking of fasting twice a week to help cut some weight.

I figure loading up on protein to keep my amino acids high during the fast will allow me to hit a massive kcal deficiency while keeping my body from eating up my muscle tissues. Any thoughts on this?"

I'm doing the Eat Stop Eat method which advocates two 24 hours of fasting a week, but I'm aiming for 3x a week to shed the weight a bit faster. I'm hoping to hit 10% bf in about three weeks, so that I can go back to bulking. I try to eat as much meat/protein on feeding days, about 2400 cals which is maintenance for me. I love eating "primal" and having a 10oz sirloin steak every feeding day.

I'm planning on moving to South Beach in about 6 months so that provides a good motivation factor (beach 365 days a year!).
(This post was last modified: 09-01-2011 11:10 PM by _DC_.)
09-01-2011 11:00 PM
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Chad Daring Offline
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Post: #138
RE: Strength Training
(09-01-2011 11:00 PM)_DC_ Wrote:  Chad:

"Are you doing the LG method of fasting on training days or are you fasting on your off days? I tried the consistent LG style of fasting where you eat one major meal a day (usually dinner) but it just wasnt for me, I actually found it easier to do a daily fast, thinking of fasting twice a week to help cut some weight.

I figure loading up on protein to keep my amino acids high during the fast will allow me to hit a massive kcal deficiency while keeping my body from eating up my muscle tissues. Any thoughts on this?"

I'm doing the Eat Stop Eat method which advocates two 24 hours of fasting a week, but I'm aiming for 3x a week to shed the weight a bit faster. I'm hoping to hit 10% bf in about three weeks, so that I can go back to bulking. I try to eat as much meat/protein on feeding days, about 2400 cals which is maintenance for me. I love eating "primal" and having a 10oz sirloin steak every feeding day.

I'm planning on moving to South Beach in about 6 months so that provides a good motivation factor (beach 365 days a year!).

Are you doing any fruits/veggies or are you going with just mostly meats and fats?

Chef In Jeans
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09-02-2011 03:20 PM
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_DC_ Offline
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Post: #139
RE: Strength Training
(09-02-2011 03:20 PM)Chad Daring Wrote:  
(09-01-2011 11:00 PM)_DC_ Wrote:  Chad:

"Are you doing the LG method of fasting on training days or are you fasting on your off days? I tried the consistent LG style of fasting where you eat one major meal a day (usually dinner) but it just wasnt for me, I actually found it easier to do a daily fast, thinking of fasting twice a week to help cut some weight.

I figure loading up on protein to keep my amino acids high during the fast will allow me to hit a massive kcal deficiency while keeping my body from eating up my muscle tissues. Any thoughts on this?"

I'm doing the Eat Stop Eat method which advocates two 24 hours of fasting a week, but I'm aiming for 3x a week to shed the weight a bit faster. I'm hoping to hit 10% bf in about three weeks, so that I can go back to bulking. I try to eat as much meat/protein on feeding days, about 2400 cals which is maintenance for me. I love eating "primal" and having a 10oz sirloin steak every feeding day.

I'm planning on moving to South Beach in about 6 months so that provides a good motivation factor (beach 365 days a year!).

Are you doing any fruits/veggies or are you going with just mostly meats and fats?

Veggies yes. And I don't mean strictly meat, I'm eating bread too like sandwich wraps with turkey and spinach etc, but not overdoing it. I'm not super strict, just trying to chow down some big hunks of meat each day.
09-02-2011 06:31 PM
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Chad Daring Offline
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Post: #140
RE: Strength Training
(09-02-2011 06:31 PM)_DC_ Wrote:  
(09-02-2011 03:20 PM)Chad Daring Wrote:  
(09-01-2011 11:00 PM)_DC_ Wrote:  Chad:

"Are you doing the LG method of fasting on training days or are you fasting on your off days? I tried the consistent LG style of fasting where you eat one major meal a day (usually dinner) but it just wasnt for me, I actually found it easier to do a daily fast, thinking of fasting twice a week to help cut some weight.

I figure loading up on protein to keep my amino acids high during the fast will allow me to hit a massive kcal deficiency while keeping my body from eating up my muscle tissues. Any thoughts on this?"

I'm doing the Eat Stop Eat method which advocates two 24 hours of fasting a week, but I'm aiming for 3x a week to shed the weight a bit faster. I'm hoping to hit 10% bf in about three weeks, so that I can go back to bulking. I try to eat as much meat/protein on feeding days, about 2400 cals which is maintenance for me. I love eating "primal" and having a 10oz sirloin steak every feeding day.

I'm planning on moving to South Beach in about 6 months so that provides a good motivation factor (beach 365 days a year!).

Are you doing any fruits/veggies or are you going with just mostly meats and fats?

Veggies yes. And I don't mean strictly meat, I'm eating bread too like sandwich wraps with turkey and spinach etc, but not overdoing it. I'm not super strict, just trying to chow down some big hunks of meat each day.


Hmm, I think I'm gonna try the eat.stop.eat method starting next week. I'm hoping by pairing it with an Atkins/Paleo diet it'll have some nice results. Atkins alone has lost its luster for me so I need to try something new to get the last 10 or so pounds I need to lose to drop off, hopefully this will be it.

Thanks for the advice and the inspiration to try something new, this is why I love this forum. Learn something new at least once a week.

Chef In Jeans
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09-03-2011 06:26 PM
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