Cephalic Carnage: How Do You Train?

[Therizza]

[quote]SmallToBig wrote:
Therizza wrote:
SmallToBig wrote:
Hello.

Small problem lol, when i went back to Military press today my shoulders HURT doing them, had to stop doing the CGBP to even now at home still dull pain.

???

Help

Do you warmup the shoulder with some band pull aparts and shit like that?

No there is no warmups in the program, just the sets leading up to the main sets… why should i be ?[/quote]

I have always warmed up the joints before even doing a warmup set. Band pull aparts or arm circles, just to get some movement in there. Are you doing the 5/3/1?

[SmallToBig]

No Big Beyond Belief i am training 6 days a week.

[Matthaeus]

Hey this is Matthaeus’s friend. Just for the sake of knowledge assuming money wasn’t an issue to a reasonable extent, knowing what you know about me and my goals now, what exactly would you have me eat and when. This could be useful in the near future so i will already know what to do when i do have money.

[Paegan_Love_Song]

What is your opinion on incline benching in the Smith?

[Cephalic_Carnage]

[quote]ajweins wrote:
pumped340 wrote:
Cephalic_Carnage wrote:

Actually, I was referring to McD’s burgers
If you have a good lean meat with your burger, sure, you can eat a few more then.
If it’s a very fatty cut + the white flour, then that’s not such a great combination anymore.

OK gotcha, I’m on the AD anyway so no worries about white flour, just give me some meat and cheese

You can do 5/3/1 over a 6-way bodypart split. You just don’t do a 5/3/1 exercise every day then. (well, theoretically you can actually do 5/3/1 even on curls… It’s not that far off regular bb ramping as long as you’re using the 10% table).

OK I thought this might have been what he meant

Actually, I was meaning 6 on/1 off in terms of weeks since I am going to try skipping the deload this first time through, so only taking a deload at the end of two 3 week cycles…I should have said 6 weeks on/1 week off[/quote]

Ah, I was thinking in the other direction because I have some guys on a 6-way using 5/3/1.

Yeah, it’ll work at least for a while… Still, I wouldn’t do that all the time… Being able to get +5 lbs for 10 reps at wave 3 beats getting +5lbs for 3-6 but saving a week occasionally

The more overall fatigue and joint/tendon troubles creep up on you, the lower your reps will drop…

The great strength of 5/3/1 is the ability to allow you to keep adding +5 (bench/mil) or +10 (squat/dead) lbs every cycle while keeping your reps roughly the same at a fairly high range (5-10) or even increasing them.

If those reps fall to 1-4(except on days where you don’t feel great, of course), you’re not making nearly the same good gains you’d be getting from the scenario above…

[Cephalic_Carnage]

[quote]Paegan_Love_Song wrote:
What is your opinion on incline benching in the Smith?[/quote]

No particular opinion there… Just another good chest exercise (if you’re talking about low-inclines).

Useful if you are doing them after a free-weight press so that stabilization won’t become an issue from tired shoulders etc, or if you want to train your shoulders or tris heavy but with a free-weight press after chest…

Also a great option for exercise rotations.

Perhaps less effective than HS incline machines though, I don’t have any over here so it’s hard for me to say for certain, but some guys with very large upper chests like professor X and In-Human seem to love those machines.

(note: don’t go down all the way to the chest if that gives you shoulder discomfort/pain even with a proper setup…)

[Cephalic_Carnage]

[quote]Matthaeus wrote:
Hey this is Matthaeus’s friend. Just for the sake of knowledge assuming money wasn’t an issue to a reasonable extent, knowing what you know about me and my goals now, what exactly would you have me eat and when. This could be useful in the near future so i will already know what to do when i do have money.[/quote]

Totally depends on your circumstances.

I’d probably have you seperating carb and fat meals to the best of your abilities, eat 5-6 times a day for about 3000 cals at the beginning and adjust from there… 1.5 grams of protein per lb of bodyweight minimum, the closer to 2 grams the better, though you may not need to go that high at your stage yet.

As for which foods… Really, that’s largely up to you as long as you meet your overal cals and protein requirements and don’t get a lot of carbs and a lot of fat in the same meal (but protein with every meal).

Might actually have you guys eat 3-4 protein+fat meals and only 1-2 meals with carbs, perhaps even less carbs than that and keep them mostly around PWO time…
Then perhaps cutoffs in the evening (only lean protein sources + trace carbs from a few vegetables/salad then) + fasted low-int. morning cardio… Or carb cycling as an alternative.

[Paegan_Love_Song]

[quote]Cephalic_Carnage wrote:
Paegan_Love_Song wrote:
What is your opinion on incline benching in the Smith?

No particular opinion there… Just another good chest exercise (if you’re talking about low-inclines).

Useful if you are doing them after a free-weight press so that stabilization won’t become an issue from tired shoulders etc, or if you want to train your shoulders or tris heavy but with a free-weight press after chest…

Also a great option for exercise rotations.

Perhaps less effective than HS incline machines though, I don’t have any over here so it’s hard for me to say for certain, but some guys with very large upper chests like professor X and In-Human seem to love those machines.

(note: don’t go down all the way to the chest if that gives you shoulder discomfort/pain even with a proper setup…)

[/quote]

Cool, thanks.

[Cephalic_Carnage]

[quote]SmallToBig wrote:
No Big Beyond Belief i am training 6 days a week.

[/quote]

And doing some form of press 6 days a week… Or at least 5 days per week, depending on exercise choices (still better than doing 3 extensions for tris and ruining the elbows, but yeah).

Go to intensemuscle.com and into the doggpound, then look at for the sticky labeled something about shoulder saving, “trust me this works 90 percent of the time” or something like that.
Do these from now on.

[SmallToBig]

[quote]Cephalic_Carnage wrote:
SmallToBig wrote:
No Big Beyond Belief i am training 6 days a week.

And doing some form of press 6 days a week… Or at least 5 days per week, depending on exercise choices (still better than doing 3 extensions for tris and ruining the elbows, but yeah).

Go to intensemuscle.com and into the doggpound, then look at for the sticky labeled something about shoulder saving, “trust me this works 90 percent of the time” or something like that.
Do these from now on.

[/quote]

Oh wow im severely inflexible lol

Shoulder FILLS with blood getting pumped cant move

Probably not the best idea to have done it before the gym !

[Therizza]

I can’t believe they don’t have some mention of “warming the capsule up” or some shit before the actual warmups sets of said presses.

[Cephalic_Carnage]

[quote]SmallToBig wrote:
Cephalic_Carnage wrote:
SmallToBig wrote:
No Big Beyond Belief i am training 6 days a week.

And doing some form of press 6 days a week… Or at least 5 days per week, depending on exercise choices (still better than doing 3 extensions for tris and ruining the elbows, but yeah).

Go to intensemuscle.com and into the doggpound, then look at for the sticky labeled something about shoulder saving, “trust me this works 90 percent of the time” or something like that.
Do these from now on.

Oh wow im severely inflexible lol

Shoulder FILLS with blood getting pumped cant move

Probably not the best idea to have done it before the gym !
[/quote]

You can use it as a warm-up thing before your main work, just don’t do 50 reps then.

Do it with more focus afterwards though… You can possibly wait a bit until the pump from the weighted work has gone to get some more mobility.

Focus on really retracting your scapulae there rather than somehow catapulting the broomstick/towel/band over and behind you

[Matthaeus]

[quote]Cephalic_Carnage wrote:
Matthaeus wrote:
Hey this is Matthaeus’s friend. Just for the sake of knowledge assuming money wasn’t an issue to a reasonable extent, knowing what you know about me and my goals now, what exactly would you have me eat and when. This could be useful in the near future so i will already know what to do when i do have money.

Totally depends on your circumstances.

I’d probably have you seperating carb and fat meals to the best of your abilities, eat 5-6 times a day for about 3000 cals at the beginning and adjust from there… 1.5 grams of protein per lb of bodyweight minimum, the closer to 2 grams the better, though you may not need to go that high at your stage yet.

As for which foods… Really, that’s largely up to you as long as you meet your overal cals and protein requirements and don’t get a lot of carbs and a lot of fat in the same meal (but protein with every meal).

Might actually have you guys eat 3-4 protein+fat meals and only 1-2 meals with carbs, perhaps even less carbs than that and keep them mostly around PWO time…
Then perhaps cutoffs in the evening (only lean protein sources + trace carbs from a few vegetables/salad then) + fasted low-int. morning cardio… Or carb cycling as an alternative.

[/quote]

Any good sample meals of protein without carbs and protein without fat? Seems like the only way to avoid carbs is to eat plain beef or chicken and nothing else with your meal. Also doesn’t all meat have fat in it? How would i eat protein without fat? This is mostly why i was curious of what a sample day would look like if you were all powerful and could control everything i eat.

[Cephalic_Carnage]

[quote]Therizza wrote:
I can’t believe they don’t have some mention of “warming the capsule up” or some shit before the actual warmups sets of said presses.[/quote]

Few beginners care about it, and BBB was basically that one guy taking Phil Hernon’s comp. training, putting it into writing and adding a lot of fancy words… Originally created because the author wanted to earn money. I doubt that he had any clue about warming up.

[Needmassquick]

[quote]Matthaeus wrote:
Cephalic_Carnage wrote:
Matthaeus wrote:
Hey this is Matthaeus’s friend. Just for the sake of knowledge assuming money wasn’t an issue to a reasonable extent, knowing what you know about me and my goals now, what exactly would you have me eat and when. This could be useful in the near future so i will already know what to do when i do have money.

Totally depends on your circumstances.

I’d probably have you seperating carb and fat meals to the best of your abilities, eat 5-6 times a day for about 3000 cals at the beginning and adjust from there… 1.5 grams of protein per lb of bodyweight minimum, the closer to 2 grams the better, though you may not need to go that high at your stage yet.

As for which foods… Really, that’s largely up to you as long as you meet your overal cals and protein requirements and don’t get a lot of carbs and a lot of fat in the same meal (but protein with every meal).

Might actually have you guys eat 3-4 protein+fat meals and only 1-2 meals with carbs, perhaps even less carbs than that and keep them mostly around PWO time…
Then perhaps cutoffs in the evening (only lean protein sources + trace carbs from a few vegetables/salad then) + fasted low-int. morning cardio… Or carb cycling as an alternative.

Any good sample meals of protein without carbs and protein without fat? Seems like the only way to avoid carbs is to eat plain beef or chicken and nothing else with your meal. Also doesn’t all meat have fat in it? How would i eat protein without fat? This is mostly why i was curious of what a sample day would look like if you were all powerful and could control everything i eat.[/quote]

Buy lean cuts of meat. And don’t be so lazy, this information is all over this site and others. Don’t take that the wrong way, but it’s just common info that can be found very quickly by searching.

[Cephalic_Carnage]

[quote]Matthaeus wrote:
Cephalic_Carnage wrote:
Matthaeus wrote:
Hey this is Matthaeus’s friend. Just for the sake of knowledge assuming money wasn’t an issue to a reasonable extent, knowing what you know about me and my goals now, what exactly would you have me eat and when. This could be useful in the near future so i will already know what to do when i do have money.

Totally depends on your circumstances.

I’d probably have you seperating carb and fat meals to the best of your abilities, eat 5-6 times a day for about 3000 cals at the beginning and adjust from there… 1.5 grams of protein per lb of bodyweight minimum, the closer to 2 grams the better, though you may not need to go that high at your stage yet.

As for which foods… Really, that’s largely up to you as long as you meet your overal cals and protein requirements and don’t get a lot of carbs and a lot of fat in the same meal (but protein with every meal).

Might actually have you guys eat 3-4 protein+fat meals and only 1-2 meals with carbs, perhaps even less carbs than that and keep them mostly around PWO time…
Then perhaps cutoffs in the evening (only lean protein sources + trace carbs from a few vegetables/salad then) + fasted low-int. morning cardio… Or carb cycling as an alternative.

Any good sample meals of protein without carbs and protein without fat? Seems like the only way to avoid carbs is to eat plain beef or chicken and nothing else with your meal. Also doesn’t all meat have fat in it? How would i eat protein without fat? This is mostly why i was curious of what a sample day would look like if you were all powerful and could control everything i eat.[/quote]

fatty cuts of steak are fine for protein+fat meals, for example.
Chicken and such… Well, you can eat that in the evening after your cutoff time (if you choose that over carb cycling).
Protein powder (can’t talk specifics on here) can be used in a shake after a bowl of spaghetti or so, for example, too. Little to no carbs/fat in the powder, so you can combine it with any kind of meal, but don’t get more than half or so of your protein from powder, and at the beginning you won’t need much powder at all.

Also, some degree mixing of carbs and fat is impossible to avoid. You just need to use some common sense and not eat 150 grams of carbs in a meal in which you also eat 50 grams of fat. Get the idea?

So some cottage cheese is ok… It has both fat and carbs to some degree, but it won’t turn you into a fat cow instantly. And it’s a good source of protein particularly for guys on a budget.

[SmallToBig]

Thanks alot Cephalic for yet more help !

Appreciated.

[Matthaeus]

Shit so i tried taking longer rest periods (4-5 min) today on the squat. Anyway 335x8 went down…then up again! I did it not only deeper but slower then my 325. Then i hit the widow makers with 225. Anyway just wanted to let you know that this longer breaks between sets stuff might be more effective then i gave it credit for.

[king044]

C_C how would you go about using 5/3/1 in a higher frequency? I would like to start hitting body parts two times a week and continue to use 5/3/1 but do not know how to to go about it. Any input would be greatly appreciated.

[Therizza]

CC, you mentioned a page back that you could use the 5/3/1 for biceps. Do you think a bicep day consisting of the 5/3/1 progression, with the 2 ‘accessories’ being something like 3x8 of two other curl variations be viable, or would you stall out too quickly?

Would having 2 separate bicep routines, rotating each time you train biceps, fend off stalling?

Something like

workout A) 5/3/1 preacher curls (progressing along the 4 week loading %), 3 x 8 Hammer curls, 3 x 8 seated incline curls

workout B) 5/3/1 straight bar curls, # x # hammer curls, # x # concentration curls?

Is what I just said similar to DC? If so, totally accidental.