ScottJTyler Member

Increase training volume by 25% while eating maintenance. What happens?

Just track your food to see how many calories you are eating, track your weight to see what effect those calories are having, then manipulate calories up or down if you want to gain or lose weight respectively. Vegan diets are fine if you are eating a variety of foods and taking a B12 supplement.

I'm vegan and my diary is public, feel free to have a look for ideas.

Extra activity allows you to eat more food and therefore gain more nutrition. Depending on your goals, it's usually better to exercise more and eat more.

Close hand push ups are good for triceps and can be done without equipment. You can modify it to go from your knees and then progress to go from your toes. Bench dips are good too. http://www.unique-bodyweight-exercises.com/triceps-exercises.html Bicep curls with dumbbells work as well as anything for building biceps but…

The second one I posted is a similar pose. Clearly leaner, clearly bigger, no matter what you say about angles, lighting, flexed, etc. I said I didn't take proper before and after pictures, these are the best I have from that time. Also there was a big increase in leg size. I don't have a before picture for that but I must…

Some people will never be happy. Yes the BIA method is not perfect but the rise in muscle correlated with my increase in training and the drops in body fat correlate with lower calorie periods (you can even cross check with my food diary if you're that bothered). I am aware of its limitations but when it gives you results…

Let's do some maths again. 13.2lbs in 10 weeks, 0.5lb/week max according to the article. So according to this limit I could only have gained 5lbs of muscle. This means I gained 8.3lbs of water and glycogen in one big hit? Not likely. I calculated FFM by subtracting the fat mass from the total weight, jusst for interest. It…

I agree with that. I think 0.5lbs/week is a reasonable limit for the average person going to the gym by themselves and following a program. The original post was asked to trainers or bodybuilders and I put in my two pennies. For people who revolve their lives around training and have an aggressive, positive mindset for it…

That's why I said trends. The FFM is something I calculated myself by just taking the fat away from the total. Yes I have lost 3.9kg of FFM so I guess my bones and organs are lighter now. The scales give you the muscle percentage and the mass can be found by simply multiplying by the total weight. This is in the 9th and…

I tracked my weight and I was 77kg morning weight in the first and 83kg in the second. That's 6kg/13.2lbs in 10 weeks. The photo below is from August as well and in a similar stance. I didn't track anything other than weight or do proper before and after photos because I didn't expect such rapid results. I just trained my…

You're being assumptive and slanderous. These two pictures were taken in June and then August last Year. Sadly I don't have the data to show you as I wasn't as meticulous then. For context: the first picture was at the end of a 3 month break from weights and the second was after going straight back into 2 hours a day…

It's funny being told you can't do something that you actually did. Ah, the internet is a strange place. Good luck with your science!

This was achieved by TRAINING HARD and not mentally restraining yourself by reading articles about theoretical limitations written by skinny guys on the internet.

I've seen somthing similar to this happen with clients and myself. When coming back from a layoff I gained 14lbs in 3 months and got leaner. A client of mine gained 28lbs in 2 months and didn't add that much fat. If you increase volume fast enough and train with high intensity you can get some crazy results.

Hmm.. I would also add that weight by itself can be an inaccurate gauge of progress and a stable weight is not necessarily indicative of no fat loss. You may be holding on to more water so make sure you are not wildly varing carb and salt intake from day to day. And make sure you are weighing at the same time of day in as…

By definition, if you are not losing weight then you are not in a calorie deficit. If your activity and calories are constant and you maintain weight then that is your maintenance activity and calories. In order to lose weight you need to decrease calories consumed or increase activity. In my experience, HR monitors and…

Increase activity. Walk to the shops, do more housework, just move about. Spend as little time as possible sat down. Also lift weights.

Where you pick the bar up from/lower the bar to is arbitrary. It can be determined by flexibility as some people have difficulty lifting from the floor while keeping a neutral spine. I think you can get just as much benefit lowering past your knees (Romanian Deadlift) as a regular Deadlift from the floor if you do it…

You start burning fat when you haven't eaten for a few hours and store fat after you eat. It's the net effect of these little deficits and surpluses that determine whether you lose or gain fat in the longer term. This might be helpful. https://www.youtube.com/watch?v=k5bFy_WHYLI

Cardio for 10 minutes after 50 mins resistance training? Cardio and resistance training on alternating days?

Sounds fun

Yep high GI carbs like ribena, biscuits and maltodextrin have made it much easier. Lowering fibre and fat have made me feel less full all the time. Problem solved as far as I'm concerned. Thanks for suggestions they have been helpful.

Wait...is that... a regular shooting something down? True I should have thought up and written down a whole progression plan. Mesocycles, deloads, the lot. Then I could go round and help her re rack the weights, cook her meals, etc. I'm giving simple advice on a forum. That advice is: more frequency. Waiting for stock…

Starting to see a trend in MFP forums. Q. I've got a question about hypertrophy training A1. Do Stronglifts 5x5 A2. Yeah I agree with that guy or maybe do Wendler A3. Why not do something other than strength training? A4. 'NO YOU'RE WRONG 5x5 IS THE BEST FOR EVERYTHING' Any other suggestion or criticism of beginner…

Not always, but in this case it is. :)

So you think someone lifting 4 days a week (one of them just arms) and each bodypart once per week is at their peak of the maximum volume they can ever get benefit from and should drop down to 5x5. OK I see now. The question was 'I am doing this amount of volume and can't progress what should I do?' and your response is…

You say "at a certain point" and this is true. At some point your recovery ability is the limiting factor. Incremental increases in hypertrophy for advanced lifters is more down to improving or adapting recovery ability (joints, nervous system etc.) and getting nutrition right. Since OP is only lifting 4x per week and…

'Full body - not due to recovery' sorry I don't know what this means. RPE is a way of defining/measuring intensity. Sometimes defined as % of 1RM but I don't like that definition as it doesn't take into account the proximity to failure. This is partly why I am recommending higher frequency as if the workouts are more split…

Why not? Or could do half the workout twice a week like I said. I'm assuming intensity (RPE) is constant yes. Why would it not be? In a minor way they could possibly count a little bit towards volume but then there is the caveat of sufficient intensity which I've mentioned so most likely not. Also, wouldn't they be roughly…