About to start this program- excited!
Just had a couple of questions:
I assume with the assistance exercises ( dips, chins, leg raises etc.) i need to work to increase the amounts I can lift each time, and not just keep the same reps/sets and weights right?
With the standing shoulder press, does it matter if I use dumbells or a barbell? Figured dumbells would be easier…
In terms of diet, should the carbs be eaten mainly when I wake up, or after workout (which is evening time?)
Thanks!
Concentrate more on increasing the main lifts. With assistance work, work the muscle not the movement. Having said that, there are multiple ways to work the muscle harder than aren’t necessarily weight-based.
The standing press is always with a barbell unless it’s for assistance work.
Time your carbs mainly during and after the workout for optimal results. Eat a small amount (30-50 grams) about an hour prior to training. Make sure to include some protein and fat at this meal so your blood sugar doesn’t tank in the middle of training. If you are trying to gain weight, you’ll have to eat some carbs in the first part of the day in order for your daily caloric total to add up to a surplus. Read some John Meadows articles for diet advice. He has it down better than anyone I’ve seen.
Good luck.
[quote]JoeyWaters wrote:
Concentrate more on increasing the main lifts. With assistance work, work the muscle not the movement. Having said that, there are multiple ways to work the muscle harder than aren’t necessarily weight-based.
The standing press is always with a barbell unless it’s for assistance work.
Time your carbs mainly during and after the workout for optimal results. Eat a small amount (30-50 grams) about an hour prior to training. Make sure to include some protein and fat at this meal so your blood sugar doesn’t tank in the middle of training. If you are trying to gain weight, you’ll have to eat some carbs in the first part of the day in order for your daily caloric total to add up to a surplus. Read some John Meadows articles for diet advice. He has it down better than anyone I’ve seen.
Good luck.[/quote]
Awesome- thanks for this! I’ll look up John Meadows now.
So my gym doesn’t have squat rack! So is it better to do Standing shoulder presses with olympic bar from floor position, or use a smith machine- yep, crazy gym I know!
I would just clean the bar from the floor. This is harder than picking it out of a rack, but certainly possible. You may have to keep your training max a little lower until you get good at cleaning it to your shoulders.
More importantly, how will you be squatting without a squat rack?
Gunna have to make do with smith machine…
Dunno where my previous post went but…
found day 1 difficult- while the standing press was good, the assistance work was tough! I could only do 3 x 5 on chins roughly and 3 x 5 on dips! IS this a massive issue? I think I may have to work up the strength to hit the required reps/sets.
Thanks
just do the exercises and add reps when you can jesus
alright, no need for the attitude!!
[quote]earthworm_gym wrote:
About to start this program- excited!
Just had a couple of questions:
I assume with the assistance exercises ( dips, chins, leg raises etc.) i need to work to increase the amounts I can lift each time, and not just keep the same reps/sets and weights right?
With the standing shoulder press, does it matter if I use dumbells or a barbell? Figured dumbells would be easier…
In terms of diet, should the carbs be eaten mainly when I wake up, or after workout (which is evening time?)
Thanks![/quote]
Don’t worry too much about the assistance work - the purpose is to stimulate the muscle, provide balance. If you feel good, do more. If not, don’t worry about it. 100% of your focus should be on the main lifts.
Use a barbell.
If you want to get stronger, eat carbs throughout the day.
Thanks Jim. Appreciate your input!
Read somewhere that, to prevent muscle depletion during exercise (catabolism?), I should take a carbohydrate sports drink (2:1 carb to protein ratio) before, during and after exercise? Would you guys agree? If so, any recommendations?
Earthworm,
If it’s worth anything I usually get better results from cleaning the first rep and then pressing - everything else remains the same. Maybe it’s a little momentum, maybe it’s because I am just tighter and already engaged - especially the abs and glutes. I never take it out shoulder height even If I have the choice.
[quote]earthworm_gym wrote:
Read somewhere that, to prevent muscle depletion during exercise (catabolism?), I should take a carbohydrate sports drink (2:1 carb to protein ratio) before, during and after exercise? Would you guys agree? If so, any recommendations? [/quote]
Yeah, that’s about right with the ratios. The grams of each will vary depending on your size and training volume. I recommend 60C/30P to start, then adjust as you see fit.
Sounds like you need a new gym…
[quote]JoeyWaters wrote:
[quote]earthworm_gym wrote:
Read somewhere that, to prevent muscle depletion during exercise (catabolism?), I should take a carbohydrate sports drink (2:1 carb to protein ratio) before, during and after exercise? Would you guys agree? If so, any recommendations? [/quote]
Yeah, that’s about right with the ratios. The grams of each will vary depending on your size and training volume. I recommend 60C/30P to start, then adjust as you see fit.
[/quote]
Any recommendations of brand?
Does this speak the truth…?:
ineedhelplosingweigh.blogspot.com/2013/03/how-to-lose-belly-fat-without-losing.html