September Q and A
Replies
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Lots of people recommend lifting the same body part twice per week to help accelerate gains. The typical example given is:
M: Upper
T: Lower
W: Off
R: Upper
F: Lower
Weekend: Off
This would be of great help to my upper body, but my legs are already the most muscular and strongest part of my body; I really don't need them to grow any bigger than they already are, lol. I'm thinking of mixing things up a bit, like this:
M: Push
T: Pull
W: Legs
R: Push
F: Pull
Weekend: Off
Just flirting with the idea, thought I'd get an opinion or two from peeps who probably know better than I. Until then I'll continue with my current 4-days/week body-part split (chest-back-off-shoulders-legs-off-off).0 -
Lots of people recommend lifting the same body part twice per week to help accelerate gains. The typical example given is:
M: Upper
T: Lower
W: Off
R: Upper
F: Lower
Weekend: Off
This would be of great help to my upper body, but my legs are already the most muscular and strongest part of my body; I really don't need them to grow any bigger than they already are, lol. I'm thinking of mixing things up a bit, like this:
M: Push
T: Pull
W: Legs
R: Push
F: Pull
Weekend: Off
Just flirting with the idea, thought I'd get an opinion or two from peeps who probably know better than I. Until then I'll continue with my current 4-days/week body-part split (chest-back-off-shoulders-legs-off-off).
What are your goals?0 -
My first draft of this response became far too wordy and filled with useless back-story, so let's summarize in list format:
1. Maintain current level of strength (improvement is fine, just limit backsliding if possible)
2. Increase size of chest and biceps
3. Strengthen shoulder girdle to prevent reocurrence of injury which sidelined me last year
4. Continue lifting until my (future) grandchildren are old enough to join me in the gym
I love lifting and want to keep doing it, but fear of injury makes me think I need to shift my focus away from the powerlifting of the last seven years.0 -
I'm having trouble with hip thrusts. I workout at home and don't/won't have access to a barbell. I workout with Dumbbells and Bodylastics.
I've tried this all different ways. I have to do a ridiculous amount of reps with only bodyweight. With Dumbbells...I had to use two to increase the weight which then became too awkward. I've done them single leg, but seem to concentrate more on keeping the Dumbbell stabilized than working my glutes. I've also tried them with the Bodylastics around my feet but struggle to get enough tension. I hate all this and I'm frustrated!
Today I tried the bodylastics while kneeling, and that seemed a lot better at first, but then it started killing my quads way before my glutes. My question is...can I tweak this a little to make it work? It seems like the most effective for me so far.
I also tried this standing but then felt like I was more or less just doing a cable pull through.
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Is there a reason you can't use a barbell? You can get them incredibly cheap at say, Walmart. They are $60-70 for a CAP bar. Seems like it would be the simplest solution.
Barring that (no pun intended), what about stacking some plates in your lap? Doesn't sound fun but...0 -
Is there a reason you can't use a barbell? You can get them incredibly cheap at say, Walmart. They are $60-70 for a CAP bar. Seems like it would be the simplest solution.
Barring that (no pun intended), what about stacking some plates in your lap? Doesn't sound fun but...
I might have to do that.... Money and space to store more stuff have held me back but I'm thinking I have no alternative.
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Do you have small children who can take the place of the weights? They tend to shift around a bit, which can increase difficulty despite lighter weight. Plus they'll likely think it great fun.2
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I'm having trouble with hip thrusts. I workout at home and don't/won't have access to a barbell. I workout with Dumbbells and Bodylastics.
I've tried this all different ways. I have to do a ridiculous amount of reps with only bodyweight. With Dumbbells...I had to use two to increase the weight which then became too awkward. I've done them single leg, but seem to concentrate more on keeping the Dumbbell stabilized than working my glutes. I've also tried them with the Bodylastics around my feet but struggle to get enough tension. I hate all this and I'm frustrated!
Today I tried the bodylastics while kneeling, and that seemed a lot better at first, but then it started killing my quads way before my glutes. My question is...can I tweak this a little to make it work? It seems like the most effective for me so far.
I also tried this standing but then felt like I was more or less just doing a cable pull through.
As mentioned I would consider a barbell, even a small one. I have a few but one of mine is the size and weight of an EZ bar without the bend. Very space efficient! Pick up a few plates and you are good.
Also do you have mini bands? Those are great for adding resistance to hip thrusts and bridges when you put them around your knees.0 -
I'm having trouble with hip thrusts. I workout at home and don't/won't have access to a barbell. I workout with Dumbbells and Bodylastics.
I've tried this all different ways. I have to do a ridiculous amount of reps with only bodyweight. With Dumbbells...I had to use two to increase the weight which then became too awkward. I've done them single leg, but seem to concentrate more on keeping the Dumbbell stabilized than working my glutes. I've also tried them with the Bodylastics around my feet but struggle to get enough tension. I hate all this and I'm frustrated!
Today I tried the bodylastics while kneeling, and that seemed a lot better at first, but then it started killing my quads way before my glutes. My question is...can I tweak this a little to make it work? It seems like the most effective for me so far.
I also tried this standing but then felt like I was more or less just doing a cable pull through.
As mentioned I would consider a barbell, even a small one. I have a few but one of mine is the size and weight of an EZ bar without the bend. Very space efficient! Pick up a few plates and you are good.
Also do you have mini bands? Those are great for adding resistance to hip thrusts and bridges when you put them around your knees.
The band idea is a good one IMO ^
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I'm having trouble with hip thrusts. I workout at home and don't/won't have access to a barbell. I workout with Dumbbells and Bodylastics.
I've tried this all different ways. I have to do a ridiculous amount of reps with only bodyweight. With Dumbbells...I had to use two to increase the weight which then became too awkward. I've done them single leg, but seem to concentrate more on keeping the Dumbbell stabilized than working my glutes. I've also tried them with the Bodylastics around my feet but struggle to get enough tension. I hate all this and I'm frustrated!
Today I tried the bodylastics while kneeling, and that seemed a lot better at first, but then it started killing my quads way before my glutes. My question is...can I tweak this a little to make it work? It seems like the most effective for me so far.
I also tried this standing but then felt like I was more or less just doing a cable pull through.
As mentioned I would consider a barbell, even a small one. I have a few but one of mine is the size and weight of an EZ bar without the bend. Very space efficient! Pick up a few plates and you are good.
Also do you have mini bands? Those are great for adding resistance to hip thrusts and bridges when you put them around your knees.
The band idea is a good one IMO ^
I only have small bands, so I'll pick up some larger ones. Also see what I can do about a barbell. I know I need it.... Thanks guys.
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Ok I need some help refocusing my plan.
I have recently finished a cut which was successful for the first 6 weeks and then unsuccessful for the remaining 6 weeks. I initially dropped 2% (16 down to 14% on callipers - yes, I know inaccurate but currently all I have access to). I achieved this by training virtually the same (lifting 5 x per week, cardio x 2) and cutting calories by 500 per day (to 1500). Then the last part of the cut I didn't change body fat %, so stayed at 14% but lost 1kg, so essentially lost hard-earned muscle. I realise that this may have been impacted by a) struggling to stick to the lower calories, b) increasing cardio (response to stress in my life) and c) potentially not enough rest days?
Anyway, training became hard work, unenjoyable and injury ridden, so I am no longer on a cut for now. Once I am over my injuries I hope to start a powerlifting program which is going to be written for me by a local club. My issue is that they don't really get involved with the nutrition side of things except for an "eat for fuel" mantra which doesn't really give me much guidance!
I have calculated new calorie targets using this as a guide - http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-bulking/
Thinking that approx. 2000 cals should be ok, and have tweaked my macros slighty to give 150g protein and 250g carbs because that suits my diet (gluten free - celiac, not by choice).
By the way I am 55kg. And female, in case u needed to check
So my question is, how do I ensure I am gaining muscle and not just fat in this bulk process? I have tried bulking before only to gain fat and not muscle, despite trying to train harder (although that was by myself and without a program). Is there a set weight limit I should keep in mind within a certain timeframe? Should I keep weighing myself or just forget the scales for a while?
You're probably going to ask what my goals are in which case (in no particular order);
- build more muscle
- get leaner (eventually)
- lift heavier stuff
- look freakin' amazing
....... should be simple right? Hahaha
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Ok I need some help refocusing my plan.
I have recently finished a cut which was successful for the first 6 weeks and then unsuccessful for the remaining 6 weeks. I initially dropped 2% (16 down to 14% on callipers - yes, I know inaccurate but currently all I have access to). I achieved this by training virtually the same (lifting 5 x per week, cardio x 2) and cutting calories by 500 per day (to 1500). Then the last part of the cut I didn't change body fat %, so stayed at 14% but lost 1kg, so essentially lost hard-earned muscle. I realise that this may have been impacted by a) struggling to stick to the lower calories, b) increasing cardio (response to stress in my life) and c) potentially not enough rest days?
Anyway, training became hard work, unenjoyable and injury ridden, so I am no longer on a cut for now. Once I am over my injuries I hope to start a powerlifting program which is going to be written for me by a local club. My issue is that they don't really get involved with the nutrition side of things except for an "eat for fuel" mantra which doesn't really give me much guidance!
I have calculated new calorie targets using this as a guide - http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-bulking/
Thinking that approx. 2000 cals should be ok, and have tweaked my macros slighty to give 150g protein and 250g carbs because that suits my diet (gluten free - celiac, not by choice).
By the way I am 55kg. And female, in case u needed to check
So my question is, how do I ensure I am gaining muscle and not just fat in this bulk process? I have tried bulking before only to gain fat and not muscle, despite trying to train harder (although that was by myself and without a program). Is there a set weight limit I should keep in mind within a certain timeframe? Should I keep weighing myself or just forget the scales for a while?
You're probably going to ask what my goals are in which case (in no particular order);
- build more muscle
- get leaner (eventually)
- lift heavier stuff
- look freakin' amazing
....... should be simple right? Hahaha
Ok so first off: Hard to say with certainty whether or not you actually lost lean mass or whether it's just error within the method of determining bodyfat%. I'd usually attribute it to the latter but it's really hard to say.
As far as calorie intake goes I would completely scrap the calculator and just go on your previous logging data. That's nothing against calculators and the site you linked is generally a good one (Mike Samuels put out good content) but if you already have logging data, that's going to be more accurate.
1) How do I ensure muscle gain and not just fat gain?
Progressive overload with reasonable volume (I'd train each bodypart at least twice per week)
Adequate protein
Avoid gaining weight too fast if you're concerned with gaining too much fat.
2) Is there a set weight limit within a given timeframe?
For females I tend to shoot for just a tad north of maintenance. Ideally less than 2lbs per month and between 0 and 1 if possible. But that gets hard to measure and identify.
3) Should I keep weighing myself?
Yes if it doesn't drive you nuts. Take an average of 7 days of data and compare week to week average bodyweight.
Your macros are probably fine although you don't need nearly that much protein. Not a big deal if that's your preference.
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As far as calorie intake goes I would completely scrap the calculator and just go on your previous logging data. That's nothing against calculators and the site you linked is generally a good one (Mike Samuels put out good content) but if you already have logging data, that's going to be more accurate.
1) How do I ensure muscle gain and not just fat gain?
Progressive overload with reasonable volume (I'd train each bodypart at least twice per week)
Adequate protein
Avoid gaining weight too fast if you're concerned with gaining too much fat.
2) Is there a set weight limit within a given timeframe?
For females I tend to shoot for just a tad north of maintenance. Ideally less than 2lbs per month and between 0 and 1 if possible. But that gets hard to measure and identify.
3) Should I keep weighing myself?
Yes if it doesn't drive you nuts. Take an average of 7 days of data and compare week to week average bodyweight.
Your macros are probably fine although you don't need nearly that much protein. Not a big deal if that's your preference.
Thanks, Mike's calculator was very similar to what I previously used as maintenance so I'll give it a whirl - it will seem like a lot having been on the deficit cals for a while.
I tend to do an upper/ lower split currently 4-5 times per week, so that should be ok? I work over 4 workouts that look like this;
A - Squat day (with hamstring/ calves accessories)
B - Bench (with upper back)
C - Deadlifts (with squat/ calves accessories)
D - Should be OHP but some shoulder issues so subbing for triceps, back and chest depending on what I feel like while working around injury.
Though of course my new powerlifting program will be quite different I assume. Haven't seen it yet!
Can you explain what you mean by progressive overload? I need things spelling out right now lol
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Progressive overload basically means as you get stronger, either lift heavier weights or lift the same weight more often. Your body is great at adapting to whatever you put it through; when you lift 20# for ten repetitions, your body grows muscle and gets stronger until it can lift 20# for ten reps efficiently. It will then stop growing. If you want to keep growing, you have to either lift 20# for 11 reps or lift 21# for ten reps.1
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Ok cool - so essentially, keep doing more! 0
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How far out from a meet should I test my 1 rep maxes? I have my first meet (push/pull) in January and was thinking about testing 3 weeks prior to that and then tapering for the meet. Since I've never competed before, I don't know if that is a good plan or not. Thanks!0
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I wouldn't test your maxes in your prep.
If you need to know maxes to set up your training i would do that before you start the prep cycle.
Generally I would hit your heaviest bench about a week to week and half out, and your heaviest deads about 1.5 to 2.5 weeks out.
Roughly two weeks out should be a good sized overreaching phase, you'll see lots of sets of 1-3 at 90-95% give or take.
But I don't think you should test 1rms generally. Save that for meet day.
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I wouldn't test your maxes in your prep.
If you need to know maxes to set up your training i would do that before you start the prep cycle.
Generally I would hit your heaviest bench about a week to week and half out, and your heaviest deads about 1.5 to 2.5 weeks out.
Roughly two weeks out should be a good sized overreaching phase, you'll see lots of sets of 1-3 at 90-95% give or take.
But I don't think you should test 1rms generally. Save that for meet day.
Thanks for your help. The training plan I'm following ends with max testing so I was going to base my meet prep on those maxes. I was planning on hitting my heaviest singles 1.5 weeks out from the meet and then just hitting my openers at the beginning of the week before the meet. I'll have to think about this more.0 -
DeadliftsandDonuts wrote: »I wouldn't test your maxes in your prep.
If you need to know maxes to set up your training i would do that before you start the prep cycle.
Generally I would hit your heaviest bench about a week to week and half out, and your heaviest deads about 1.5 to 2.5 weeks out.
Roughly two weeks out should be a good sized overreaching phase, you'll see lots of sets of 1-3 at 90-95% give or take.
But I don't think you should test 1rms generally. Save that for meet day.
Thanks for your help. The training plan I'm following ends with max testing so I was going to base my meet prep on those maxes. I was planning on hitting my heaviest singles 1.5 weeks out from the meet and then just hitting my openers at the beginning of the week before the meet. I'll have to think about this more.
That's not a bad plan.
I typically program openers 1 week out with a deload the final week.
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Sorry -another question re: direction.
I'm a goal driven person, so I like to workout with an aim or goal in mind, rather than going through the motions. This started initially with weight loss goals, then fitness related goals, then body composition goals. But now I find myself floundering because I don't seem to have found the thing that will drive me next. I thought about figure comp, but although I think I could probably achieve it, it doesn't sit well with my personal values. I think about working towards a powerlifting comp, but honestly I'm not really sold on that either - I am never going to be strong enough to do well - and doing well is really what motivates me (shallow, yes but honest). So I ask..... what is the middle ground? I feel like I don't belong in either of those camps and still struggle to find my way. I'm not into any team sports.... I can't run (ankle) and have done that before anyway.....
Has anyone got any suggestions as to where I might find my groove if I love lifting but neither powerlifting or figure is for me?
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I can tell you that most people who are happy with powerlifting compete against themselves -- trying to improve upon their previous totals.
I'm not sure if this is a mindset you could take on or not.
Another thing you could do is to run a strength block and do a mock meet. This would give you practice but also give you a date to shoot for where you are putting your hard work to the test to see how well you can perform.4 -
Comparing yourself to others is a double-edged sword. It can give you a goal to shoot for, an idol to emulate. But it can also make you feel deficient, like you'll never be good enough.
If I were to spend my time comparing against the other guys in my gym, on leg day I'd feel like a king as I lift heavier than almost anybody else I see in my gym, other days like a pauper when I compare my bench press to guys who can double me.
As SS said, compare against yourself. My bench press will never be comparable to some guys, but I can always shoot for a personal best, whether in 1RM, or reps at a lesser weight, or total volume (combination of reps/weight/sets).3 -
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bostonwolf wrote: »
Funny you mention because that's exactly what I did. LOL! Wound up buying a bar, but I got the plates off craigslist dirt cheap. Space is an issue around here, but I'm just making it all a part of my living room decor....
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@jo_marnes - I have a Very similar issue, I'll ask my question for her after a response to yours:
What SS Said!!! I lifted for 3 years competeing as only myself. Because i was a) happy with my progress, and b) i had a 4 time World Level Lifter in my class. And a British Deadlift Record Holder...... It worked for me perfectly, and even upto my last comp, i was always suprised at my results, even placed top 3 a consitently in the end.
As for Never being strong enough to do well.... Powerlifting is great in that respect, because TBH, no-one really cares about your numbers. sounds harsh, but it's true. They care that you are up there, and that you try, and you don't try a P*** off every-one at the comp. Numbers come after that. You'd also be amazed at some of the numbers you can put up, when a room full of random are cheering for you on. "Am i strong enough" is the most common question i see, at that will always be my answer.
For my own question for the group:
I'm in a similar dilemma to Jo. I feel lost at the moment. I'm not competing at the moment. Injuries, and other circustances, Mistakes are stopping that.
Post Injury, i'll be back in, and training, but here's my problem:
I KNOW carrying over 16% Bodyfat, i should cut that down, but i MUST Lift all the Weights...
I KNOW that dropping Bodyfat at this stage would improve levers, and make me a better lifter long term, but... I MUST lift all the weights..
I KNOW that i should get fitness up. As it will improve my recovery between sets\sessions, and I'll feel better all round, But..... I MUST lift all the weights...
I KNOW that if i bulked to 105KG, I'd be bigger\stronger, but Probably Fatter Which is BAD. BUT.. At least i would have more chance of Lifting ALL THE WEIGHTS!... But long term it's not the best idea.
So, I know what it looks like. I'm almost saying "I don't care, I'll Bulk first, lift willy numbers, and recomp\drop bodyfat after" But I'm not, and I keep changing my mind over and over, Between Dropping Bodyfat, and Just Perma Re-comp. Can someone convince me to do it all the right way? Is there something i've missed, other Options?0 -
CarlKRobbo wrote: »@jo_marnes - I have a Very similar issue, I'll ask my question for her after a response to yours:
What SS Said!!! I lifted for 3 years competeing as only myself. Because i was a) happy with my progress, and b) i had a 4 time World Level Lifter in my class. And a British Deadlift Record Holder...... It worked for me perfectly, and even upto my last comp, i was always suprised at my results, even placed top 3 a consitently in the end.
As for Never being strong enough to do well.... Powerlifting is great in that respect, because TBH, no-one really cares about your numbers. sounds harsh, but it's true. They care that you are up there, and that you try, and you don't try a P*** off every-one at the comp. Numbers come after that. You'd also be amazed at some of the numbers you can put up, when a room full of random are cheering for you on. "Am i strong enough" is the most common question i see, at that will always be my answer.
For my own question for the group:
I'm in a similar dilemma to Jo. I feel lost at the moment. I'm not competing at the moment. Injuries, and other circustances, Mistakes are stopping that.
Post Injury, i'll be back in, and training, but here's my problem:
I KNOW carrying over 16% Bodyfat, i should cut that down, but i MUST Lift all the Weights...
I KNOW that dropping Bodyfat at this stage would improve levers, and make me a better lifter long term, but... I MUST lift all the weights..
I KNOW that i should get fitness up. As it will improve my recovery between sets\sessions, and I'll feel better all round, But..... I MUST lift all the weights...
I KNOW that if i bulked to 105KG, I'd be bigger\stronger, but Probably Fatter Which is BAD. BUT.. At least i would have more chance of Lifting ALL THE WEIGHTS!... But long term it's not the best idea.
So, I know what it looks like. I'm almost saying "I don't care, I'll Bulk first, lift willy numbers, and recomp\drop bodyfat after" But I'm not, and I keep changing my mind over and over, Between Dropping Bodyfat, and Just Perma Re-comp. Can someone convince me to do it all the right way? Is there something i've missed, other Options?
Is there a way to convince yourself that you could be more competitive at a lower body-weight because your coefficients could go up, and therefore you'd likely have stronger showings in competition?
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CarlKRobbo wrote: »I KNOW carrying over 16% Bodyfat, i should cut that down, but i MUST Lift all the Weights...
I KNOW that dropping Bodyfat at this stage would improve levers, and make me a better lifter long term, but... I MUST lift all the weights..
I KNOW that i should get fitness up. As it will improve my recovery between sets\sessions, and I'll feel better all round, But..... I MUST lift all the weights...
I KNOW that if i bulked to 105KG, I'd be bigger\stronger, but Probably Fatter Which is BAD. BUT.. At least i would have more chance of Lifting ALL THE WEIGHTS!... But long term it's not the best idea.
So, I know what it looks like. I'm almost saying "I don't care, I'll Bulk first, lift willy numbers, and recomp\drop bodyfat after" But I'm not, and I keep changing my mind over and over, Between Dropping Bodyfat, and Just Perma Re-comp. Can someone convince me to do it all the right way? Is there something i've missed, other Options?
Thank you for your advice. And sorry you feel so confused - but SO glad it's not just me
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In high school wrestling, athlete are encouraged to get as strong as possible then lose weight as fast as possible right before competition weigh-in. The methods are way too extreme, but the principle is sound: coming down in weight you can keep the strength from before, putting you stronger relative to other people still coming up.
So while it may be true you lift less at 90kg than 105kg, the idea is you'll lift more coming down to 90kg than other lifters who had to bulk up to get to 90kg.0
