Another fitness contest?
- Thread starter emp
- Start date
this is fine imo, i do one or two compounds usually consisting of 5x5 every day, followed by 3-4 iso lifts.
example, chest/tri
5x5 flat bench
4x8 flat dumbbell press
4x10 kickbacks
3x10 dumbbell flys
4x10 tricep pulldowns
3x15 chest dips
etc..
trial and error and documenting progress is going to be your best friend with this stuff, some people respond to certain set/reps/movements differently.
I checked. Mine is calibrated in KMs.
PS: I did full squats only, and man, my legs are sore like my first week. I did the ATG after reading Rippetoe.
Also those saying we are thinking way too much, I think over analyzing is good.
I think most of the people posting here are working out or are getting motivated just reading here.
Because of this thread, I corrected my squats, even though other experts and body builders have told me that half squat is also fine. I now understand that both are fine. Full squats works out every muscle in the leg so I am liking it. As I also want strength.
Unless you just want to keep fit, and if you have some Transformation goals, planning and analyzing is also important IMO. We need to apply techniques that will give us the best muscle growth, strength while avoiding injury.. And I have learnt quite a lot from here, as well as reference thread and books.
Also, seeing that I had good Muscle gain and good fat loss, with moderate progress in strength, I think my routine is also working just fine.
So I am only going to tweak it a bit but not do any drastic change now..
Also I think I am ready for a strength program, as my chest is not progressing that fast.. Mulling over a good 5X5
If anyone can give me a good 5X5 it would be great.
I am reading Rippetoe as well that thread someone posted earlier.. Trying to create my own routine.
This week I am noting down my 5RM
I checked. Mine is calibrated in KMs.
PS: I did full squats only, and man, my legs are sore like my first week. I did the ATG after reading Rippetoe.
Also those saying we are thinking way too much, I think over analyzing is good.
I think most of the people posting here are working out or are getting motivated just reading here.
Because of this thread, I corrected my squats, even though other experts and body builders have told me that half squat is also fine. I now understand that both are fine. Full squats works out every muscle in the leg so I am liking it. As I also want strength.
Unless you just want to keep fit, and if you have some Transformation goals, planning and analyzing is also important IMO. We need to apply techniques that will give us the best muscle growth, strength while avoiding injury.. And I have learnt quite a lot from here, as well as reference thread and books.
Also, seeing that I had good Muscle gain and good fat loss, with moderate progress in strength, I think my routine is also working just fine.
So I am only going to tweak it a bit but not do any drastic change now..
BUT...... I think I am ready for a strength program, as my chest is not progressing that fast.. Mulling over a good 5X5
If anyone can give me a good 5X5 it would be great.
I am reading Rippetoe as well that thread someone posted earlier.. Trying to create my own routine.
This week I am noting down my 5RM
good broscience bro.
Resistance exercise-induced increases in putative anabolic hormones do not enhance muscle protein synthesis or intracellular signalling in young men - West - 2009 - The Journal of Physiology - Wiley Online Library
In summary, transient resistance exercise-induced increases in endogenous purportedly anabolic hormones did not enhance anabolic signalling or the acute (4 h) post-exercise MPS response in the fed state. Post-exercise increases in these hormones cannot be used as proxy markers for hypertrophic potential in human skeletal muscle.
Long story short, levels of growth hormone after exercising had no effect on muscle protein synthesis (growth).