[quote]laroyal wrote:
Very simple, very effective. …Hope this helps![/quote]
I think it will help, nice stuff laroyal! May follow that myself sometime!
Out of interest, what would you suggest as an alternative to the power snatch, which for some (me included) is hard to get into without some direct coaching.
Hang cleans or clean and press wouldn’t be a bad choice.
Should you choose this option you may consider high pulls or deadlifts for day 1 as the first exercise.
[quote]laroyal wrote:
Here is a simple program to compliment my previous dietary modifications that should help you acheive your goal. The focus is on energy intense compound movements and should provide you with a solid base.
Day 1
A. Power Clean from Floor: 7 x 3-5 180sec rest
B. Front Squats: 7 x 3-5 180sec rest
Day 2
A-1 Weighted V-Bar Dips: 7 x 3-5 Rest 100 seconds.
A-2 Chins ups 7 x 3-5 Rest 100 seconds.
Day 3
A. Power Snatch from Blocs: 7 x 3-5 180sec rest
B. Heel elevated narrow stance squats: 7 x 3-5 180sec rest
Day 4
A-1 Incline Dumbbell Curls: 7 x 3-5 100 seconds rest
A-2 Bi acromial Grip Bench: 7 x 3-5 Rest 100 seconds
Day 5
Take this day off.
Very simple, very effective.
Dont go up in weight until you can complete all seven sets of 5 repetitions with the same weight. Weights should be lifted explosivly but, not at the expense of form.
Pay particular attention to you pre-during-post workout supplementation, as I explained in my post on hyperemia this provides a very important opportunity to build and as stated in a previous post building muscle lets you burn more kcals throughout the day…even at rest. If you are not getting 8 good hours of rest…START!!
You don’t need to incorperate a whole lot of different movements into your arsenol and you don’t need to worry about the latest high tek methods for breaking through a sticking point, you need to be consistent and just make the few changes I reccomend. As I have said before you have to build the house before you worry aboutt painting it. Hope this helps![/quote]
Not to be a dick, but do you think someone his age, with his hisotry of posting should be attempting those exercises?
Until his mentality changes he’s going to be spinning his wheels. Seriously, he needs a lot of mental help, and that’s not a knock but an observation.
He would do well by leaving this site all together and hiring a qualified/experienced trainer with real life interaction. that probably wouldn’t help even
Hi i think David your in danger of suffering “paralysis by anylysis”
I mean food is the easiest thing to do, if you gain fat easily then WIPE carbs out of your nutrition just GET RID of em besides post workout/fruit/veg.
Look a simple nutrition plan me and my brother follow is so:
B-Fast-
6oz Red Meat
25g Almonds
2 Cups Lettuce
2 spoons olive oil
Snack-
1/2 Tub Cottage Cheese
2 Spoons Natural Peanut Butter
Lunch-
6oz Chicken
25g Hazelnuts
2 Cups Spinach
2 spoons olive oil
Snack-
1/2 Tub Cottage Cheese
2 Spoons Natural Peanut Butter
Dinner (post workout)
8oz Red Meat
1/2 Baked Potato
1/2 Head Brocolli
Before Bed-
1/2 Tub Cottage Cheese
2 Spoons Natural Peanut Butter
See no supplements just good food, have your protein shake post workout have your snack 1 hr half BEFORE the gym so you have sufficient energy.
Start with that, if its too much food and your gaining fat take off some if your not gaining weight add some.
Its really not that hard.
Just that simple.
For a workout, you commented on Dan Johns 1 lift a day scheme WELL DO IT.
It would be perfect for you, no 5 page printout outs, no tempos, no anything just pick an excercise and lift.
Incase you have commented on another 50 articles here it is:
http://www.T-Nation.com/readArticle.do?id=483048
I would say in 4 years time you will STILL be in the same position if you dont stop overthinking things.
Just STOP reading if you cant stop overthinking.
[quote]josh86 wrote:
Intensity doesn’t necessarily mean hitting failure on any of your sets man. I don’t really know how to put it into words, but if I were to watch you train I could tell you if your intensity sucks or not. I’m guessing it probably does, something has to be way off if you are truly losing muscle and gaining fat and staying the same weight. When are you checking your waist measurement? Hopefully first thing upon waking - because you are going to bloat throughout the day due to increased food volume intake.
-Train HARD
-Eat BIG
-Watch carbs in the evening (since you’re so worried about fat gain)
-If you notice you are gaining too much fat, don’t decrease food - just increase cardio and maybe start your carb-cutoff earlier.[/quote]
i know its not like i can prove it but i do push myself in the gym, i really do make sure i go hard. as far as measurements yes i do them right in the morning.
i’m 2lb. lighter this morning but measurements are the same or worse! ugh…
[quote]laroyal wrote:
Here is a simple program to compliment my previous dietary modifications that should help you acheive your goal. The focus is on energy intense compound movements and should provide you with a solid base.
Day 1
A. Power Clean from Floor: 7 x 3-5 180sec rest
B. Front Squats: 7 x 3-5 180sec rest
Day 2
A-1 Weighted V-Bar Dips: 7 x 3-5 Rest 100 seconds.
A-2 Chins ups 7 x 3-5 Rest 100 seconds.
Day 3
A. Power Snatch from Blocs: 7 x 3-5 180sec rest
B. Heel elevated narrow stance squats: 7 x 3-5 180sec rest
Day 4
A-1 Incline Dumbbell Curls: 7 x 3-5 100 seconds rest
A-2 Bi acromial Grip Bench: 7 x 3-5 Rest 100 seconds
Day 5
Take this day off.
Very simple, very effective.
Dont go up in weight until you can complete all seven sets of 5 repetitions with the same weight. Weights should be lifted explosivly but, not at the expense of form. Pay particular attention to you pre-during-post workout supplementation, as I explained in my post on hyperemia this provides a very important opportunity to build and as stated in a previous post building muscle lets you burn more kcals throughout the day…even at rest. If you are not getting 8 good hours of rest…START!! You don’t need to incorperate a whole lot of different movements into your arsenol and you don’t need to worry about the latest high tek methods for breaking through a sticking point, you need to be consistent and just make the few changes I reccomend. As I have said before you have to build the house before you worry aboutt painting it. Hope this helps![/quote]
that seems to be more geared to strength with 7 sets of each exercise and such low reps dont you think?
also since you said you dont go up in weight until you can get all reps on each set your basically saying you should always be going until you couldnt get another rep right?
hopefully my other post went through, i dont see it.
anyway thanks for the help…i’ll take all of your advice but i cant apply it too well until i get home. i’m actually keeping it “simple” while im here and like i said above im 2lb. lighter with measurements being the same or worse so that blows. i’ll have to eat more but i’ll most likely gain even more fat.
btw does anyone think my fat would be too high here? i only have carbs for breakfast and pre/post WO…probably about 75-100g total a day. after that i stick with veggies and meats but a lot of the meat is very fatty (eggs, burgers and other red meats, full fat chicken, etc…). i just found out yesterday i can get some chicken breast and egg whites though
what program/routine are you doing. Lay it out in detail I am interested.
Its back on the 1st page his nutrition will make your eyes bleed.
Look David i gave you a simple nutrition plan, a simple program (its only ONE lift a day) i will say again to take it but its up to you.
[quote]Der Candy wrote:
what program/routine are you doing. Lay it out in detail I am interested. [/quote]
i said it earlier but you could probably find it online. it’s NROL (new rules of lifting) hypertrophy-2 but i changed it slightly
[quote]David1991 wrote:
<<< i’ll take all of your advice >>>[/quote]
I know I’m gonna be sorry, but could you please explain how this is possible?
[quote]David1991 wrote:
<<< btw does anyone think my fat would be too high here? >>>[/quote]
Think with me for just a minute here if you would. You have been given advice on every conceivable topic already in this thread, all of which you say you’re going to take and then begin asking more questions about fat intake.
Regardless of how good anything else you’ve been told has been, the one piece of advice that may save you from yourself is what Brook said on the previous page.
People have taken the well meaning time to try to help you get sorted out, but they have not yet learned that it will be for naught. Look yourself in the mirror and repeat the famous Pogo quote slightly revised. I have met the enemy and he is me. You are a one man panic trying to escape a burning building friend.
Seriously, you have 20 stories erected on no foundation. All this stuff you’re constantly fretting about would take care of itself if you would just get that foundation laid.
Wow when did building muscle become so technical and complicated?
[quote]un33q wrote:
Wow when did building muscle become so technical and complicated?[/quote]
When the internet became available to all.
[quote]Tiribulus wrote:
David1991 wrote:
<<< i’ll take all of your advice >>>
I know I’m gonna be sorry, but could you please explain how this is possible?
David1991 wrote:
<<< btw does anyone think my fat would be too high here? >>>
Think with me for just a minute here if you would. You have been given advice on every conceivable topic already in this thread, all of which you say you’re going to take and then begin asking more questions about fat intake.
Regardless of how good anything else you’ve been told has been, the one piece of advice that may save you from yourself is what Brook said on the previous page.
People have taken the well meaning time to try to help you get sorted out, but they have not yet learned that it will be for naught. Look yourself in the mirror and repeat the famous Pogo quote slightly revised. I have met the enemy and he is me. You are a one man panic trying to escape a burning building friend.
Seriously, you have 20 stories erected on no foundation. All this stuff you’re constantly fretting about would take care of itself if you would just get that foundation laid.[/quote]
lol well i mean you say stick to the basics but there can still be some problems right? im trying to not overthink it and have been more “non chalant” about certain things since this thread (thanks) but i was just wondering if that particular thing was off just because the fat here is so high…tons of saturated fat from all the animal products so i would think there could be problems.
damn yesterday i was at the gym and far away from a full length mirror…i looked soo skinny, it was weird i reminded myself of what i looked like when i was 125lb. i just wanted to bulk like crazy then lol.
[quote]un33q wrote:
Wow when did building muscle become so technical and complicated?[/quote]
When little dudes noticed they weren’t making progress and they needed something to make them feel like their time was spent wisely. Believing they are “smarter” and more technical than everyone bigger makes them feel all warm and gooey inside.
“He may have 21” arms…but can he quote Poliquin word for word and create 12 page flow charts for every work out??? I think NOT!!"
[quote]David1991 wrote:
Tiribulus wrote:
David1991 wrote:
<<< i’ll take all of your advice >>>
I know I’m gonna be sorry, but could you please explain how this is possible?
David1991 wrote:
<<< btw does anyone think my fat would be too high here? >>>
Think with me for just a minute here if you would. You have been given advice on every conceivable topic already in this thread, all of which you say you’re going to take and then begin asking more questions about fat intake.
Regardless of how good anything else you’ve been told has been, the one piece of advice that may save you from yourself is what Brook said on the previous page.
People have taken the well meaning time to try to help you get sorted out, but they have not yet learned that it will be for naught. Look yourself in the mirror and repeat the famous Pogo quote slightly revised. I have met the enemy and he is me. You are a one man panic trying to escape a burning building friend.
Seriously, you have 20 stories erected on no foundation. All this stuff you’re constantly fretting about would take care of itself if you would just get that foundation laid.
lol well i mean you say stick to the basics but there can still be some problems right? im trying to not overthink it and have been more “non chalant” about certain things since this thread (thanks) but i was just wondering if that particular thing was off just because the fat here is so high…tons of saturated fat from all the animal products so i would think there could be problems.
damn yesterday i was at the gym and far away from a full length mirror…i looked soo skinny, it was weird i reminded myself of what i looked like when i was 125lb. i just wanted to bulk like crazy then lol. [/quote]
Yep. You’re fucked. Good day sir.
I actually feel sorry for this kid. What is obvious to a lot of us stays out of sight to him, probably because of the extreme confusion caused by reading TOO much.
David:
Gainign muscle after maturity is VERY difficult and most people don;t have what it takes to add it. I honestly think you ar ewasting your time and should find a different hobby! Why damage your joints for no gain whatsoever?
Your body doesn;t mind gaining fat because thats what it is designed to do. Muscle is a very different kind of tissue and the body beeds to be forced to add muscle after maturity. While some can add muscle (15-20 pounds worth) with little fat gain, most of us WILL add some fat when we bulk up.
And a request, enough with the LOL’s you keep sprinkling throughout your posts. please.
how often do you take your measurements? that might be your prob right there.
Chances are that this is all in your head. Progress is slow in this game. Get used to it. Stick with it. You will notice these changes over time.
I understand though, really, I do because at 17 I didn’t have much patience either.
[quote]David1991 wrote:
btw does anyone think my fat would be too high here? i only have carbs for breakfast and pre/post WO…probably about 75-100g total a day. after that i stick with veggies and meats but a lot of the meat is very fatty (eggs, burgers and other red meats, full fat chicken, etc…). i just found out yesterday i can get some chicken breast and egg whites though[/quote]
im no expert but you need to eat some fat to gain muscle and keep your test levels high. so eggs, steak, milk are a must for you.
if you are worried about the fat get extra-lean ground beef and chicken breasts.
[quote]David1991 wrote:
Tiribulus wrote:
David1991 wrote:
<<< i’ll take all of your advice >>>
I know I’m gonna be sorry, but could you please explain how this is possible?
David1991 wrote:
<<< btw does anyone think my fat would be too high here? >>>
Think with me for just a minute here if you would. You have been given advice on every conceivable topic already in this thread, all of which you say you’re going to take and then begin asking more questions about fat intake.
Regardless of how good anything else you’ve been told has been, the one piece of advice that may save you from yourself is what Brook said on the previous page.
People have taken the well meaning time to try to help you get sorted out, but they have not yet learned that it will be for naught. Look yourself in the mirror and repeat the famous Pogo quote slightly revised. I have met the enemy and he is me. You are a one man panic trying to escape a burning building friend.
Seriously, you have 20 stories erected on no foundation. All this stuff you’re constantly fretting about would take care of itself if you would just get that foundation laid.
lol well i mean you say stick to the basics but there can still be some problems right? im trying to not overthink it and have been more “non chalant” about certain things since this thread (thanks) but i was just wondering if that particular thing was off just because the fat here is so high…tons of saturated fat from all the animal products so i would think there could be problems.
damn yesterday i was at the gym and far away from a full length mirror…i looked soo skinny, it was weird i reminded myself of what i looked like when i was 125lb. i just wanted to bulk like crazy then lol. [/quote]
Look, you’re not a bad guy and you’re not an idiot. I actually felt bad watching you get booted from the T-Cell though I voted for it.
If only you and a 1000 other guys who show up here could grasp what Professor X just said.
Unless you are well advanced and maybe 16 weeks out from a contest the secret is there are no secrets. If you spent half the energy under a bar that you spend groping around all this information you’d really be getting somewhere. I frankly have no idea how you could possibly be getting fatter. With all the calories you spend thinking and typing it’s a wonder you don’t look like a marathon runner.
If I could clang you on the head with a dumbbell, because that’s what it would take to slow you down, and put you under hypnosis so you would do exactly what I said it would be the following:
See the little coin swinging in front of your face? Repeat after me. [quote]“I have read and remember nothing about weight training… I have read and remember nothing about weight training.”[/quote]
Now, pick something, ANYTHING, designed for beginners and work it like your life depended on it.
Eat 6 reasonably solid meals a day counting and measuring nothing for now. Just eat plenty of good food until you feel full… for now.
Take your computer and you calipers, lock them in a heavy cabinet somewhere and send somebody the key. Preferably somebody in another country you know you’ll have a hard time getting a hold of
Make no changes for 3 months. In 3 months you would have some clues on what adjustments if any are useful. Nothing disastrous could happen to anybody in 3 months and you would have some actually useful little tidbits about yourself to start laying that foundation with.
Of course this will probably never happen because you can’t help yourself and in 10 or 15 years we’ll still be reading long posts describing your latest quest for micro scientific precision.
It’s been said already, but nears repeating. Everything needed for a solid year of progress for ANY beginner can be put on one side of one piece of loose leaf paper. If you tell me you’re not a beginner then this is yet another wasted post.
BTW, all this goes for me too. The only difference is I do have a solid enough foundation of self awareness to know what simple changes are needed here and there. If I let myself go I could be just like you, drowning in information. I have to intentionally prevent that from happening lest you perceive me as thinking myself superior.