[quote]elusive wrote:
pumped340 wrote:
Elusive what is your training like? High volume? Do you do most sets to failure or follow more of a ramping method up to 1-2 top sets per exercise?
I do about 16-20 worksets per major body part. 8-12 worksets for muscles like biceps, triceps, calves and forearms. I don’t ramp or pyramid. I keep the work set weight the same (unless for some reason I need to lower it) and aim for 8-12 reps to failure(or right near it). I do 4 sets per exercise. After I have achieved 12 reps for 4 sets at any given exercise, I up the weight for next time. This is how I manly train while trying to pack on size. To be honest, I’m not that methodical while cutting. I still do the same amount of sets and reps, but I’m not training with the same hell bent intensity.
For example, while bulking I may have to do a set of 10 reps for bench. I un rack the bar and get 7 VERY hard reps out (I’ll have a spotter near by). I may hold it up or rack it until I get another rep or 2. Then hold it up or rack until I can get another rep for 10 total. Thats 1 set. That usually happens towards sets 3 or 4 (usually the 4th set). I won’t stop until I hit the goal for that set. Basically, I rest pause my sets (IF I have to) in order to reach my rep range goal. On the other hand, while cutting its another story. Same scenario, I aim for 10 reps but only get 7 VERY hard reps out… sets finished. lol. Enough of that shit. lol. I rack the weight and move on to the next set. I may choose to lower the weight here so I can hit my desired rep range goal. Thats a general overview of how I do things.[/quote]
Damn that is a lot of work sets, definitely more than I do. Right now chest is the most of any muscle group I do and thats 8 working sets per week. Strength has been going up well though
Does your strength go up well this way? It seems like it would go up slower with such higher volume and definitely is not what I’m reading a lot of the bigger guys on here are doing
[quote]pumped340 wrote:
elusive wrote:
pumped340 wrote:
Elusive what is your training like? High volume? Do you do most sets to failure or follow more of a ramping method up to 1-2 top sets per exercise?
I do about 16-20 worksets per major body part. 8-12 worksets for muscles like biceps, triceps, calves and forearms. I don’t ramp or pyramid. I keep the work set weight the same (unless for some reason I need to lower it) and aim for 8-12 reps to failure(or right near it). I do 4 sets per exercise. After I have achieved 12 reps for 4 sets at any given exercise, I up the weight for next time. This is how I manly train while trying to pack on size. To be honest, I’m not that methodical while cutting. I still do the same amount of sets and reps, but I’m not training with the same hell bent intensity.
For example, while bulking I may have to do a set of 10 reps for bench. I un rack the bar and get 7 VERY hard reps out (I’ll have a spotter near by). I may hold it up or rack it until I get another rep or 2. Then hold it up or rack until I can get another rep for 10 total. Thats 1 set. That usually happens towards sets 3 or 4 (usually the 4th set). I won’t stop until I hit the goal for that set. Basically, I rest pause my sets (IF I have to) in order to reach my rep range goal. On the other hand, while cutting its another story. Same scenario, I aim for 10 reps but only get 7 VERY hard reps out… sets finished. lol. Enough of that shit. lol. I rack the weight and move on to the next set. I may choose to lower the weight here so I can hit my desired rep range goal. Thats a general overview of how I do things.
Damn that is a lot of work sets, definitely more than I do. Right now chest is the most of any muscle group I do and thats 8 working sets per week. Strength has been going up well though
Does your strength go up well this way? It seems like it would go up slower with such higher volume and definitely is not what I’m reading a lot of the bigger guys on here are doing[/quote]
Yeah, its not something similar to the bigger guys around here. I guess I’ve been lucky so far. I’ve added weight to all my lifts and never couldn’t up my weight. I’ve added 60lbs to my deadlift in that 2.5 month span.
Yeah, its not something similar to the bigger guys around here. I guess I’ve been lucky so far. I’ve added weight to all my lifts and never couldn’t up my weight. I’ve added 60lbs to my deadlift in this 2.5 month span.
[/quote]
when you say “this 2.5 month span” do you mean you’ve only been training like this for 2.5 months (if so what’d you do before)? or just that it’s gone up 60lb. in the last 2.5 months?
Woke up at 9am which is 3 hours later than normal for me and it is actually hard to get all my meals in. I’m pretty full throughout the day with no cravings and had to force down a double scoop of Metabolic Drive just to make my protein goal (250g) Can’t complain though, I can start to see my top abs now and can tell from the side my stomach is going down. Tuesday will be one week and so far there has never been an easier “diet.” In the past I usually would just try to eat low-cal all the time which absolutely sucked considering the amount of training I do. Hopefully all continues well.
Yeah, its not something similar to the bigger guys around here. I guess I’ve been lucky so far. I’ve added weight to all my lifts and never couldn’t up my weight. I’ve added 60lbs to my deadlift in this 2.5 month span.
when you say “this 2.5 month span” do you mean you’ve only been training like this for 2.5 months (if so what’d you do before)? or just that it’s gone up 60lb. in the last 2.5 months?[/quote]
I just edited my previous post because I thought it wasn’t clear.
I only bulked up this year for 2.5 months. So in that period I meant (End of November-End of Jan). I’m about 15-20lbs heavier than I was last year at this BF also, so I guess I added about that much muscle in such a short time.
[quote]Mdougherty40 wrote:
Woke up at 9am which is 3 hours later than normal for me and it is actually hard to get all my meals in. I’m pretty full throughout the day with no cravings and had to force down a double scoop of Metabolic Drive just to make my protein goal (250g) Can’t complain though, I can start to see my top abs now and can tell from the side my stomach is going down. Tuesday will be one week and so far there has never been an easier “diet.” In the past I usually would just try to eat low-cal all the time which absolutely sucked considering the amount of training I do. Hopefully all continues well.
Yeah, its not something similar to the bigger guys around here. I guess I’ve been lucky so far. I’ve added weight to all my lifts and never couldn’t up my weight. I’ve added 60lbs to my deadlift in this 2.5 month span.
when you say “this 2.5 month span” do you mean you’ve only been training like this for 2.5 months (if so what’d you do before)? or just that it’s gone up 60lb. in the last 2.5 months?
I just edited my previous post because I thought it wasn’t clear.
I only bulked up this year for 2.5 months. So in that period I meant (End of November-End of Jan). I’m about 15-20lbs heavier than I was last year at this BF also, so I guess I added about that much muscle in such a short time. [/quote]
holy shit man 15-20lb. in 2.5 months?? Thats some crazy gains
With your refeed days, you mentioned that it should take you 2-3 workouts to get back to your maintenance weight. When someone is cutting weight, should their maintenance weight be what they weigh in at the beginning of the refeed period?
[quote]heavyset wrote:
Do you guys try to keep fat as low as possible with a certain amount (say <50g) or go by the macro percentages?[/quote]
Just try to get the CHO right. If you’re choosing the right foods for your refeed, you should definitely aim for 30-50g fat. Unless you have a huge workout, I don’t even believe getting 1g pro/lb of BW is as essential as some say. Get the carbs in ya especially if you’re cutting cals big time during the week.
[quote]harrisonplunkett wrote:
With your refeed days, you mentioned that it should take you 2-3 workouts to get back to your maintenance weight. When someone is cutting weight, should their maintenance weight be what they weigh in at the beginning of the refeed period?[/quote]
Maintenance should be referred to as baseline, just so you don’t confuse maintenance calories. Baseline is what you weigh in at at the END of your week, probably the morning of the refeed, yes. BEFORE you start filling up glycogen stores.
Out of curiosity, do you keep getting to a lower baseline week in week out? If so, what kind of drop we’re talking about here? 1 lb? That would sound pretty effective!
Also, should all the carbs consist of high GI processed foods?
[quote]heavyset wrote:
Out of curiosity, do you keep getting to a lower baseline week in week out? If so, what kind of drop we’re talking about here? 1 lb? That would sound pretty effective!
Also, should all the carbs consist of high GI processed foods?[/quote]
My baseline weight is about 2-3 lbs lower each week, usually.
[quote]heavyset wrote:
Out of curiosity, do you keep getting to a lower baseline week in week out? If so, what kind of drop we’re talking about here? 1 lb? That would sound pretty effective!
Also, should all the carbs consist of high GI processed foods?[/quote]
Yes, 1-2 lbs of fat per week would be expected. You might even be able to gain some lean mass if you time your CHO right and have a big workout on refeed day. I’ve been consistently dropping 1-2 lbs a week for a month with weekday cals between 1,600-2,400 and a moderate/high refeed day.
[quote]heavyset wrote:
1-3 lbs… how about THAT!! Wow, I’m impressed!
Definitely will put this into test the next time I’m cutting out.[/quote]
It really depends on how hard you push throughout the week. I push hard and really try to dig into my fat stores during the week. Then I enjoy my refeed day because I need to make sure my metabolism will reset so I can dig in again.
[quote]elusive wrote:
It really depends on how hard you push throughout the week. I push hard and really try to dig into my fat stores during the week. Then I enjoy my refeed day because I need to make sure my metabolism will reset so I can dig in again.[/quote]
Dare to share your workouts with me?
You lifting heavy ass weights or doing BBing type training? Cardio? Sorry for all the questions, but the topic is just so interesting!
[quote]heavyset wrote:
elusive wrote:
It really depends on how hard you push throughout the week. I push hard and really try to dig into my fat stores during the week. Then I enjoy my refeed day because I need to make sure my metabolism will reset so I can dig in again.
Dare to share your workouts with me?
You lifting heavy ass weights or doing BBing type training? Cardio? Sorry for all the questions, but the topic is just so interesting!
[/quote]
I don’t see how lifting heavy and BBing type training have to be different. I listed how I train on the top of this page ^. I tend to lift heavy, I guess. 500+bs lbs for deads, 225-50lbs for bench work, 315lbs on BB rows, 205lbs on BB shoulder presses, 325-55lbs on squats ect… Thats all for reps. My cardio is usually 60 mins fasted in the morning (everyday) and sometimes 30-40 mins PWO. All LOW INTENSITY, i.e 3mph at 5% incline.
So are you guys just going on 1 refeed a week? I thought I would do 2 based on what the article said for cutting, then again, I don’t have any moderate days, just low (under 85g CHO and about 1800 Cals) and high (aim for 360g CHO at about 2300 Cals). Planned on Fridays and Tuesdays so far; what do you guys think?
The article suggests having 2 “high” days. I’m refeeding. For example, a high day would be about 500g CHO for me. My refeed is atleast 1,500g CHO lately. Its gone higher than 2,000g CHO in the past.
