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Message
re: OT Workout crew: What am I doing wrong?
Posted on 2/4/16 at 6:31 pm to TigerBait1127
Posted on 2/4/16 at 6:31 pm to TigerBait1127
quote:
Not to mention that 3-5 would be for strength
Anything less than five is power...
Posted on 2/4/16 at 7:01 pm to jangalang
quote:
Not to mention that 3-5 would be for strength
Anything less than five is power...
No. The 5/3/1 is a strength building routine
How does power differ from strength? Power is built from the type of lifts you do.... You're trying to move weight in a rapid manner like with cleans.
Anything less than 5 is a strength oriented routine. If you're doing them quickly, that would be power.
Doing low reps is the definition of building strength. You're trying to move the heaviest weight possible
LINK
quote:
The easiest way to do this is to adhere to a specific rep scheme. Naturally, when performing fewer reps, your muscle will be under tension for a shorter period of time and the weight will be closer to your maximum (and therefore building strength through neuromuscular training). On the other side, when completing a higher amount of reps your muscles will be under tension for longer, and the weight will need to a be a little further from your maximum to allow for the higher volume (and therefore building size through metabolic training). Here are the rep guidelines to follow for your specific training goals:
quote:
Primarily training for strength is a goal that has few cons, especially if you are mostly satisfied with your current size. You can still gain small amounts of size, and you can vastly increase your strength in a short period of time if you train and recover properly. Be wary though. High intensity strength training is very taxing on the central nervous system, and overtraining can occur easily. If you want to train for strength, employ set/rep schemes such as 5x5, 6x4, 8x3 with high rest periods in between sets. Lift within 85% of your 1RM at 5 reps, and increase the percentage as you decrease reps.
And while they aren't perfect rules or explanations, it covers the basic principles
This post was edited on 2/4/16 at 7:16 pm
Posted on 2/4/16 at 7:21 pm to TigerBait1127
There is a Jim Wendler 5,3,1 powerbuilding program so obviously we're just talking semantics. I say six, you say half a dozen type stuff lol
Posted on 2/4/16 at 7:32 pm to jangalang
For those that train purely for stength what is your motivation? Do you you just not really care about aesthetics? I always wondered this seeing guys in the gym whose strength is very impressive but they are basically fat with a big arms.
Posted on 2/4/16 at 7:40 pm to jangalang
I've never heard of 6+ reps for a fully strength oriented workout until this thread
This post was edited on 2/4/16 at 7:43 pm
Posted on 2/4/16 at 7:43 pm to mouton
you are asking what are the benefits of gaining muscle?
Posted on 2/4/16 at 7:54 pm to mouton
so you're asking why there are fat guys in the gym with big arms?
Posted on 2/4/16 at 8:05 pm to Lester Earl
Are you a fat guy with big arms?
Posted on 2/4/16 at 8:13 pm to mouton
look at my ribs mate, do i look fat?
Posted on 2/4/16 at 8:19 pm to Lester Earl
Wow. A picture from what eight years ago? That picture looks very serious doesn't it?
Posted on 2/4/16 at 8:51 pm to Lester Earl
quote:I don't think you get it.
you are asking what are the benefits of gaining muscle
Posted on 2/4/16 at 8:58 pm to jeff5891
I don't want to derail everyone from giving Lester a hard time, but I have a question.
I've been working on weight gain, using IIFYM and totalling about 3,000 calories a day. Not seeing the results I was hoping for after a few months.
Obviously the answer is increase the caloric intake, but I have been eating clean and I can't imagine bumping up another 500-1,000 calories a day with the foods I'm eating. Not to mention the cost per week for me to go to the grocery store.
So what would the workout gurus here recommend stocking up on in the kitchen? TIA
I've been working on weight gain, using IIFYM and totalling about 3,000 calories a day. Not seeing the results I was hoping for after a few months.
Obviously the answer is increase the caloric intake, but I have been eating clean and I can't imagine bumping up another 500-1,000 calories a day with the foods I'm eating. Not to mention the cost per week for me to go to the grocery store.
So what would the workout gurus here recommend stocking up on in the kitchen? TIA
Posted on 2/4/16 at 9:07 pm to AbitaFan08
What does your current diet look like? Workout? How much have you gained so far?
Posted on 2/4/16 at 9:09 pm to AbitaFan08
just put some hemp seeds in your smoothie
Posted on 2/4/16 at 9:12 pm to Lester Earl
This coming from the guy who goes on and about his results from deer antler extract.
Posted on 2/4/16 at 9:19 pm to mouton
Current diet is flexible, but again falls into IIFYM. I'm currently at 120g fat, 320g carbs, 160g protein. The carbs is what is tough because I'm doing my best to eat as many "good" carbs as I can over "bad" carbs.
Gained five pounds over the last 6 months.
And here's where I'm sure everyone will hate on me, but I'm in the gym 5-6 days a week doing crossfit. Yes I know many people will say stop doing that and do something else, but for my personality and fitness knowledge, it works for me. And by works for me, I mean it is the only program I've ever found that I actually enjoy and will commit to long term. When im in the gym on my own I am the first to admit I feel a little lost. I used to run as well (did the Boston marathon last year. Yeah, subtle brag but that shite hurt so I earned it ) but that tends to get cut out during the winter in New England.
Gained five pounds over the last 6 months.
And here's where I'm sure everyone will hate on me, but I'm in the gym 5-6 days a week doing crossfit. Yes I know many people will say stop doing that and do something else, but for my personality and fitness knowledge, it works for me. And by works for me, I mean it is the only program I've ever found that I actually enjoy and will commit to long term. When im in the gym on my own I am the first to admit I feel a little lost. I used to run as well (did the Boston marathon last year. Yeah, subtle brag but that shite hurt so I earned it ) but that tends to get cut out during the winter in New England.
This post was edited on 2/4/16 at 9:20 pm
Posted on 2/4/16 at 9:35 pm to AbitaFan08
Nothing wrong with crossfit if done right but it might be hard to put on mass at the rate you want especially if you have a fast metabolism. What is your weight and height?
This post was edited on 2/4/16 at 9:36 pm
Posted on 2/4/16 at 9:39 pm to mouton
I've always had a fast metabolism. There are pros and cons to it, so not complaining but it is a hurdle for me.
I'm 5'11" currently 158 lbs. BMI last it was checked is at 15.2%.
I'm 5'11" currently 158 lbs. BMI last it was checked is at 15.2%.
Posted on 2/4/16 at 9:49 pm to AbitaFan08
Switch the protein and carbs and watch your weight start to move again. As youbslow again up protein til you get to 2x bw then inch carba up as needed.
And yes you can handle that much protein, no it wont kill you, no its not bad for you just drink a gallon of water daily.this doggcrapp training nutrition 101 and his guys gain more muscle on average than anyone else.
And yes you can handle that much protein, no it wont kill you, no its not bad for you just drink a gallon of water daily.this doggcrapp training nutrition 101 and his guys gain more muscle on average than anyone else.
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