<![CDATA[AmpedTraining Forums - All Forums]]> http://www.ampedtraining.com/community/ Thu, 11 Mar 2010 09:16:57 +0000 MyBB <![CDATA[No set reps (read on...)]]> http://www.ampedtraining.com/community/showthread.php?tid=301 Wed, 10 Mar 2010 03:52:07 -0500 http://www.ampedtraining.com/community/showthread.php?tid=301
Anyway, I've been thinking about taking a sort of similar approach, but instead of trying to hit 25 reps for everything, doing it in the following way:

If I would normally do, say, four sets of six reps using 80kgs, I would instead take the 80kgs and get 24 reps with it, doing as many reps as I comfortably could the first set and then going fewer and fewer until all the reps were done. So it might end up looking like 8-6-5-4-1.

The main way that it would differ from CW's program is that instead of trying for a lower total time I'd be using set rest periods, but I'm wondering what the best way would be to provide progression with a set-up like this. Keep the same rest intervals and try and shift a rep "forward" somewhere each time? (So the above example would become, for instance, 8-6-5-5, then 8-7-5-4, 9-7-4-4, etc., with a theoretical goal of one set of 24.) Lower the rest intervals but keep the reps the same? Something else?

Just looking for some discussion here. My goals are increased relative strength with a secondary consideration for bodycomp.]]>
Anyway, I've been thinking about taking a sort of similar approach, but instead of trying to hit 25 reps for everything, doing it in the following way:

If I would normally do, say, four sets of six reps using 80kgs, I would instead take the 80kgs and get 24 reps with it, doing as many reps as I comfortably could the first set and then going fewer and fewer until all the reps were done. So it might end up looking like 8-6-5-4-1.

The main way that it would differ from CW's program is that instead of trying for a lower total time I'd be using set rest periods, but I'm wondering what the best way would be to provide progression with a set-up like this. Keep the same rest intervals and try and shift a rep "forward" somewhere each time? (So the above example would become, for instance, 8-6-5-5, then 8-7-5-4, 9-7-4-4, etc., with a theoretical goal of one set of 24.) Lower the rest intervals but keep the reps the same? Something else?

Just looking for some discussion here. My goals are increased relative strength with a secondary consideration for bodycomp.]]> <![CDATA[The Glute Guy]]> http://www.ampedtraining.com/community/showthread.php?tid=300 Tue, 09 Mar 2010 16:08:27 -0500 http://www.ampedtraining.com/community/showthread.php?tid=300
http://www.tmuscle.com/free_online_artic..._contreras

You made him cry over on oxygen. It's amazing his climb up the ranks of bullshitery. He's mentioned in Boyle's new book and now he's writing articles for tfag.]]>
http://www.tmuscle.com/free_online_artic..._contreras

You made him cry over on oxygen. It's amazing his climb up the ranks of bullshitery. He's mentioned in Boyle's new book and now he's writing articles for tfag.]]> <![CDATA[Ultimate Diet 2.0 for Lean Gain?]]> http://www.ampedtraining.com/community/showthread.php?tid=299 Sat, 06 Mar 2010 10:15:31 -0500 http://www.ampedtraining.com/community/showthread.php?tid=299
I am thinking about trying to gain on either:

1) A more typical mass gaining diet (non-GFH, using moderate caloric increases) intercut with PMSF during deload weeks, OR
2) Something along the lines of UD 2.

Anyone have any feedback on those ideas?]]>
I am thinking about trying to gain on either:

1) A more typical mass gaining diet (non-GFH, using moderate caloric increases) intercut with PMSF during deload weeks, OR
2) Something along the lines of UD 2.

Anyone have any feedback on those ideas?]]> <![CDATA[So do I need to bother keeping this section open, or?]]> http://www.ampedtraining.com/community/showthread.php?tid=298 Tue, 02 Mar 2010 22:06:40 -0500 http://www.ampedtraining.com/community/showthread.php?tid=298
If you're interested in keeping the log, let me know and I'll move it to the regular journals section.]]>
If you're interested in keeping the log, let me know and I'll move it to the regular journals section.]]> <![CDATA[Keep progressing with 5x5 and RTS]]> http://www.ampedtraining.com/community/showthread.php?tid=297 Mon, 01 Mar 2010 16:49:36 -0500 http://www.ampedtraining.com/community/showthread.php?tid=297 I do:
Squat
BP
Row

Fsquat
db bench press x10
db row

Deadlift
Military Press
Chinups

All for 5 reps, high fatigue drop off on the first day (stressor), low on the second day (recovery) and medium on the third (peak I guess).

With this I am now doing 150x5/102.5x5/165x5.


But I feel I'm coming to a stop. Should I start using different protocols (as in using the volume protocols on monday and intensity protocols on friday), should I drop off the weight 10-20% or should I stop being a sissy and power trough it?
Cheers.]]> I do:
Squat
BP
Row

Fsquat
db bench press x10
db row

Deadlift
Military Press
Chinups

All for 5 reps, high fatigue drop off on the first day (stressor), low on the second day (recovery) and medium on the third (peak I guess).

With this I am now doing 150x5/102.5x5/165x5.


But I feel I'm coming to a stop. Should I start using different protocols (as in using the volume protocols on monday and intensity protocols on friday), should I drop off the weight 10-20% or should I stop being a sissy and power trough it?
Cheers.]]> <![CDATA[Some Newb Training Questions...]]> http://www.ampedtraining.com/community/showthread.php?tid=296 Mon, 01 Mar 2010 13:37:08 -0500 http://www.ampedtraining.com/community/showthread.php?tid=296
I have some questions about some the beginner routines discussed on this site and was wondering if someone could guide me in the right direction.

Some Background Info:

I am a true beginner (i.e. I just started lifting weights about 3 weeks ago), and my current goals include fat loss (20lbs) and building muscle. I’ve read quite a bit about achieving both and it appears that those 2 goals don’t go hand-in-hand when you’re on a 500 calorie deficit—so, I guess I’m trying to maintain muscle.

Currently, I am at 65lbs on my deadlift (3 sets of 8) and 45lbs on my bench press. I feel like I could probably pull 80lbs or at least close to it for 1RM on my deadlift. I can get about 8 reps on my 45lb bench press after warming up with 2 sets of 12 at 25lbs. I haven’t squatted with a bar yet, but will do so this Wednesday for the first time. I can bodyweight squat and squat with a set of 10lb DBs (3 sets of 8) with no problem. I have a typical 3 day workout routine (MWF). I am deadlifting twice a week (each day a different variation). I only plan to squat once a week with the barbell, and I only bench press once a week.


Questions:

1) I understand that the underlying methodology with the routines discussed on here involve increasing/decreasing %RM in order to get past plateaus--to build more muscle mass and add weight to exercises. Since I am just a beginner, do I need to be concerned with this cycling of weight at this point? Should I just be concerned with adding more weight each week to each exercise?

2) I also need to add a bit of cardio (conditioning) into my routine and was thinking of doing some time tempo work (20-30minute session). Would it be okay to add those at the end of my workouts 2 days a week? Does it make a difference if I add it on an upper body vs lower body day—or should I do them on off days?

Sorry for the newb questions, but I am just a newb. Smile

Thanks!]]>
I have some questions about some the beginner routines discussed on this site and was wondering if someone could guide me in the right direction.

Some Background Info:

I am a true beginner (i.e. I just started lifting weights about 3 weeks ago), and my current goals include fat loss (20lbs) and building muscle. I’ve read quite a bit about achieving both and it appears that those 2 goals don’t go hand-in-hand when you’re on a 500 calorie deficit—so, I guess I’m trying to maintain muscle.

Currently, I am at 65lbs on my deadlift (3 sets of 8) and 45lbs on my bench press. I feel like I could probably pull 80lbs or at least close to it for 1RM on my deadlift. I can get about 8 reps on my 45lb bench press after warming up with 2 sets of 12 at 25lbs. I haven’t squatted with a bar yet, but will do so this Wednesday for the first time. I can bodyweight squat and squat with a set of 10lb DBs (3 sets of 8) with no problem. I have a typical 3 day workout routine (MWF). I am deadlifting twice a week (each day a different variation). I only plan to squat once a week with the barbell, and I only bench press once a week.


Questions:

1) I understand that the underlying methodology with the routines discussed on here involve increasing/decreasing %RM in order to get past plateaus--to build more muscle mass and add weight to exercises. Since I am just a beginner, do I need to be concerned with this cycling of weight at this point? Should I just be concerned with adding more weight each week to each exercise?

2) I also need to add a bit of cardio (conditioning) into my routine and was thinking of doing some time tempo work (20-30minute session). Would it be okay to add those at the end of my workouts 2 days a week? Does it make a difference if I add it on an upper body vs lower body day—or should I do them on off days?

Sorry for the newb questions, but I am just a newb. Smile

Thanks!]]> <![CDATA[I'm an IRL trainer again]]> http://www.ampedtraining.com/community/showthread.php?tid=295 Mon, 01 Mar 2010 02:50:57 -0500 http://www.ampedtraining.com/community/showthread.php?tid=295
Bravo!]]>
Bravo!]]> <![CDATA["Weight Training for Fat Loss"]]> http://www.ampedtraining.com/community/showthread.php?tid=294 Wed, 24 Feb 2010 10:50:22 -0500 http://www.ampedtraining.com/community/showthread.php?tid=294
In your article "Weight Training for Fat Loss" you describe the three-week strength cycle you used throughout the phase. I noticed that there were not any "intentional" deload weeks in the program. I know the first week of the cycle is a base percentage of 70%, which is somewhat low intensity.

Did you ever feel the need to back off even more than that or were you fine throughout the entire phase?

Also, I think you recommend Wendler's 5/3/1 as a program to use during a fat loss phase. Would you still keep the deload week as prescribed in in the program or take it out? I ask because I remember Lyle stating that deloading during a fat loss phase is a great way to lose muscle.

Thanks]]>
In your article "Weight Training for Fat Loss" you describe the three-week strength cycle you used throughout the phase. I noticed that there were not any "intentional" deload weeks in the program. I know the first week of the cycle is a base percentage of 70%, which is somewhat low intensity.

Did you ever feel the need to back off even more than that or were you fine throughout the entire phase?

Also, I think you recommend Wendler's 5/3/1 as a program to use during a fat loss phase. Would you still keep the deload week as prescribed in in the program or take it out? I ask because I remember Lyle stating that deloading during a fat loss phase is a great way to lose muscle.

Thanks]]> <![CDATA[GRIM REAPER!!!!!!!!!!!]]> http://www.ampedtraining.com/community/showthread.php?tid=292 Mon, 22 Feb 2010 17:32:37 -0500 http://www.ampedtraining.com/community/showthread.php?tid=292


http://www.youtube.com/watch?v=wQ5rllUvx2E







also I think they have the world record for the most songs with the word "hell" in them]]>


http://www.youtube.com/watch?v=wQ5rllUvx2E







also I think they have the world record for the most songs with the word "hell" in them]]> <![CDATA[The Andy Bolton challenge]]> http://www.ampedtraining.com/community/showthread.php?tid=290 Mon, 22 Feb 2010 15:46:23 -0500 http://www.ampedtraining.com/community/showthread.php?tid=290 http://www.powerliftingwatch.com/node/14570

Quote:The organizers will be inviting the top 10 best deadlifters in the world. The winner will be the person who lifts the most weight. Says Phillips, "Basically, break the 1008lb WR and take the crown away from Andy or walk away acknowledging Andy is king of DL."

Savickas, Magnussen, and Konstantinovs are on the list. Andy might get some competition.]]> http://www.powerliftingwatch.com/node/14570

Quote:The organizers will be inviting the top 10 best deadlifters in the world. The winner will be the person who lifts the most weight. Says Phillips, "Basically, break the 1008lb WR and take the crown away from Andy or walk away acknowledging Andy is king of DL."

Savickas, Magnussen, and Konstantinovs are on the list. Andy might get some competition.]]> <![CDATA[Post-workout feed interrupt growth signalling?]]> http://www.ampedtraining.com/community/showthread.php?tid=289 Fri, 19 Feb 2010 23:38:13 -0500 http://www.ampedtraining.com/community/showthread.php?tid=289
Given the information in Maximum Muscle, I am now wondering if a post-workout recovery drink might interfere with the necessary signalling for the growth response. Does anyone have any thoughts on the relative pros and cons to these sorts of drinks post-workout?]]>
Given the information in Maximum Muscle, I am now wondering if a post-workout recovery drink might interfere with the necessary signalling for the growth response. Does anyone have any thoughts on the relative pros and cons to these sorts of drinks post-workout?]]> <![CDATA[Eating for Adaptive Remodeling]]> http://www.ampedtraining.com/community/showthread.php?tid=288 Fri, 19 Feb 2010 23:21:40 -0500 http://www.ampedtraining.com/community/showthread.php?tid=288
In my previous mass gaining diets, I would cycle the caloric surplus over a week to match my weight workouts. I would eat a 10-15% caloric surplus on the days I was lifting (M,W,F) and only a 5% caloric surplus on the days I was not lifting, even if I was performing some sort of low-intensity cardio (Tu,Th,Sa,Su). I cycle the calories like this to try and maximise lean muscle gain while minimizing fat gain.

In Maximum Muscle, Matt states that the long-term adaptive remodeling process peaks at around 24 hours post-stimulus. This makes me wonder if maybe it makes more sense to reverse what I described above so that I do consume a caloric surplus on lifting days, but it would only be 5%. The day after a lifting stimulus I would consume a 10% or 15% surplus to coincide with the peaking of the remodeling. Does this make sense to anyone?]]>
In my previous mass gaining diets, I would cycle the caloric surplus over a week to match my weight workouts. I would eat a 10-15% caloric surplus on the days I was lifting (M,W,F) and only a 5% caloric surplus on the days I was not lifting, even if I was performing some sort of low-intensity cardio (Tu,Th,Sa,Su). I cycle the calories like this to try and maximise lean muscle gain while minimizing fat gain.

In Maximum Muscle, Matt states that the long-term adaptive remodeling process peaks at around 24 hours post-stimulus. This makes me wonder if maybe it makes more sense to reverse what I described above so that I do consume a caloric surplus on lifting days, but it would only be 5%. The day after a lifting stimulus I would consume a 10% or 15% surplus to coincide with the peaking of the remodeling. Does this make sense to anyone?]]> <![CDATA[France trying to one-up Straya on the Orwell meter]]> http://www.ampedtraining.com/community/showthread.php?tid=287 Thu, 18 Feb 2010 22:38:15 -0500 http://www.ampedtraining.com/community/showthread.php?tid=287 http://arstechnica.com/tech-policy/news/...p-lead.ars]]> http://arstechnica.com/tech-policy/news/...p-lead.ars]]> <![CDATA[Good move, Canada - you bunch of thieves]]> http://www.ampedtraining.com/community/showthread.php?tid=286 Thu, 18 Feb 2010 22:34:38 -0500 http://www.ampedtraining.com/community/showthread.php?tid=286 http://arstechnica.com/tech-policy/news/...yright.ars]]> http://arstechnica.com/tech-policy/news/...yright.ars]]> <![CDATA[Somebody's in trouble for this one]]> http://www.ampedtraining.com/community/showthread.php?tid=285 Thu, 18 Feb 2010 22:33:15 -0500 http://www.ampedtraining.com/community/showthread.php?tid=285 http://arstechnica.com/tech-policy/news/...t-home.ars]]> http://arstechnica.com/tech-policy/news/...t-home.ars]]> <![CDATA[Roundbacking your deadlifts]]> http://www.ampedtraining.com/community/showthread.php?tid=284 Thu, 18 Feb 2010 18:59:46 -0500 http://www.ampedtraining.com/community/showthread.php?tid=284
http://www.ampedtraining.com/strength/de...adlifting/]]>
http://www.ampedtraining.com/strength/de...adlifting/]]> <![CDATA[Another satisfied IRS customer]]> http://www.ampedtraining.com/community/showthread.php?tid=283 Thu, 18 Feb 2010 15:44:43 -0500 http://www.ampedtraining.com/community/showthread.php?tid=283 http://www.thesmokinggun.com/archive/yea...tack1.html

Pretty sad the guy had to go out like that, but that's what America is these days.]]> http://www.thesmokinggun.com/archive/yea...tack1.html

Pretty sad the guy had to go out like that, but that's what America is these days.]]> <![CDATA[Protein souffle - dessert]]> http://www.ampedtraining.com/community/showthread.php?tid=282 Sun, 14 Feb 2010 20:46:54 -0500 http://www.ampedtraining.com/community/showthread.php?tid=282
Almond Protein souffle (serves 4)

6 egg whites
25g caster sugar
vanilla essence

50g almond meal
1 Scoop protein powder
150g light ricotta
2 tablespoons splenda
half tsp almond essence (or to taste)

beat egg whites till stiff, add sugar and vanilla

in separate bowl mix other ingredients together. carefully fold egg whites into almond mixture and spoon into lightly greased souffle dish. bake at 160c for 45 mins. serve warm or cold.

whole souffle:
Protein 70g
Carbs 43g
Fat 32g
cals 720

per serve
P 18g
C 11g
Fat 8
cals: 190]]>
Almond Protein souffle (serves 4)

6 egg whites
25g caster sugar
vanilla essence

50g almond meal
1 Scoop protein powder
150g light ricotta
2 tablespoons splenda
half tsp almond essence (or to taste)

beat egg whites till stiff, add sugar and vanilla

in separate bowl mix other ingredients together. carefully fold egg whites into almond mixture and spoon into lightly greased souffle dish. bake at 160c for 45 mins. serve warm or cold.

whole souffle:
Protein 70g
Carbs 43g
Fat 32g
cals 720

per serve
P 18g
C 11g
Fat 8
cals: 190]]> <![CDATA[Pulled Muskel]]> http://www.ampedtraining.com/community/showthread.php?tid=281 Sun, 14 Feb 2010 16:27:34 -0500 http://www.ampedtraining.com/community/showthread.php?tid=281
I am afraid to go back to my massage lady bc she's gonna beat the hell out of me. If anyone understands my rambling, what muscle is this and how could I have hurt it? I assume it's the standing shoulder press I did yesterday?

Fuck I need to read more about anatomy.]]>
I am afraid to go back to my massage lady bc she's gonna beat the hell out of me. If anyone understands my rambling, what muscle is this and how could I have hurt it? I assume it's the standing shoulder press I did yesterday?

Fuck I need to read more about anatomy.]]> <![CDATA[I shouldn't laugh...]]> http://www.ampedtraining.com/community/showthread.php?tid=280 Sun, 14 Feb 2010 04:34:52 -0500 http://www.ampedtraining.com/community/showthread.php?tid=280
http://www.nzherald.co.nz/nz/news/articl...d=10625459]]>
http://www.nzherald.co.nz/nz/news/articl...d=10625459]]>