PH 2014 Goals, Progress & Transformations Thread
Discussion
goldblum said:
iacabu said:
^haha
I suspect he could do 2 x 50kg DB presses. He is pretty big. Despite him only having shakes. Must be something in the shakes. We eat similar, started at the same time, do very similar routines. He does drink more than me.
He must be on steroids.
A couple of years ago I was able to bench 40kg dumbbells and have never been that big. Slowly working my way back up to it!
Well done. However I think you've misunderstood somewhat. The discussion concerns pressing a 40kg dumbbell for reps with one arm. Given the exercise is a finisher, i.e., you've done all your heavy lifts first, my point was what given the awkwardness involved not falling off the bench you wouldn't be able to lift as much so what might be the correlation be between a one arm press and proper press. 40kg one arm = 50/60 kg press?Hoofy said:
goldblum said:
I'd say it was a finishing exercise or additional lift after the heavy stuff only. If your buddy's lifting 40s one arm for good reps he must be huge. What does he press normally? 50s? 60s?
We only have up to 40s. I suspect he could do 2 x 50kg DB presses. He is pretty big. Despite him only having shakes. Must be something in the shakes. We eat similar, started at the same time, do very similar routines. He does drink more than me.
He must be on steroids.
goldblum said:
Well done. However I think you've misunderstood somewhat. The discussion concerns pressing a 40kg dumbbell for reps with one arm. Given the exercise is a finisher, i.e., you've done all your heavy lifts first, my point was what given the awkwardness involved not falling off the bench you wouldn't be able to lift as much so what might be the correlation be between a one arm press and proper press. 40kg one arm = 50/60 kg press?
I dunno about you, but i can do a strict barbell press with a lot more weight than i can using dumbbells.Assuming no contribution from the legs, if i could one arm press 40kg, i would fully expect to be able to do a strict barbell press with 100kg.iacabu said:
I see...that will teach me to jump into a conversation without reading properly.
Ha it happens. 
pilchardthecat said:
goldblum said:
... so what might be the correlation be between a one arm press and proper press. 40kg one arm = 50/60 kg press?
I dunno about you, but i can do a strict barbell press with a lot more weight than i can using dumbbells.Assuming no contribution from the legs, if i could one arm press 40kg, i would fully expect to be able to do a strict barbell press with 100kg.goldblum said:
Sounds reasonable certainly. A barbell is easier to control than two dumbbells so yeah I'll go with that. I'm thinking a single arm 40kg press is actually quite good.
I concur it's one of those stability lifts that has a strong correlation to body weight though - much easier for a heavy guy
After spending 2013 getting back to a reasonable level of fitness, I've spent this year
trying to get into shape.
I'm doing 2/3 weight workouts per week with some swimming/jogging/cycling in between
Mondays I do lighter weight high reps and Fridays I do heavy (for me) weight lower reps
I do a full body workout each session, but I'm wondering if heavy squats and deadlifts in the
same workout is too much?
Any thoughts/advice welcome
trying to get into shape.
I'm doing 2/3 weight workouts per week with some swimming/jogging/cycling in between
Mondays I do lighter weight high reps and Fridays I do heavy (for me) weight lower reps
I do a full body workout each session, but I'm wondering if heavy squats and deadlifts in the
same workout is too much?
Any thoughts/advice welcome
jr6yam said:
Mondays I do lighter weight high reps and Fridays I do heavy (for me) weight lower reps
Decide on one or the other.jr6yam said:
I do a full body workout each session, but I'm wondering if heavy squats and deadlifts in the
same workout is too much?
Some people split their workouts into bodyparts, i.e., Chest/triceps, shoulders/back/biceps, legs/abs. In this example as squats and deads use the same muscles they'd be trained on the same day.same workout is too much?
goldblum said:
jr6yam said:
Mondays I do lighter weight high reps and Fridays I do heavy (for me) weight lower reps
Decide on one or the other.jr6yam said:
I do a full body workout each session, but I'm wondering if heavy squats and deadlifts in the
same workout is too much?
Some people split their workouts into bodyparts, i.e., Chest/triceps, shoulders/back/biceps, legs/abs. In this example as squats and deads use the same muscles they'd be trained on the same day.same workout is too much?
Unless you were responding to the "squats and deadlifts in the same session" thing, in which case decide on one or the other" is the correct answer
pilchardthecat said:
goldblum said:
jr6yam said:
Mondays I do lighter weight high reps and Fridays I do heavy (for me) weight lower reps
Decide on one or the other.jr6yam said:
I do a full body workout each session, but I'm wondering if heavy squats and deadlifts in the
same workout is too much?
Some people split their workouts into bodyparts, i.e., Chest/triceps, shoulders/back/biceps, legs/abs. In this example as squats and deads use the same muscles they'd be trained on the same day.same workout is too much?
Unless you were responding to the "squats and deadlifts in the same session" thing, in which case decide on one or the other" is the correct answer
The mixing reps/weight seems to be working for me too, I'm in better shape now than I was 10 yrs ago
My workout is a routine similar to what Steve Reeves used, and it's going quite well. But I think I'll split the squats and DL's to different days
jr6yam said:
Thanks guys
The mixing reps/weight seems to be working for me too, I'm in better shape now than I was 10 yrs ago
My workout is a routine similar to what Steve Reeves used, and it's going quite well. But I think I'll split the squats and DL's to different days
Lyle McDonald is a big proponent of mixing light/heavy sessions up. There's a great deal of science to support it.The mixing reps/weight seems to be working for me too, I'm in better shape now than I was 10 yrs ago
My workout is a routine similar to what Steve Reeves used, and it's going quite well. But I think I'll split the squats and DL's to different days
I'm something of a recent convert, having always followed the low rep/heavy type of strength training approach
jr6yam said:
My workout is a routine similar to what Steve Reeves used, and it's going quite well. But I think I'll split the squats and DL's to different days
Steve Reeves was a believer in setting goals and adjusting workouts to suit. You say the mixing of reps/weight is working but you don't say how or for what goal. If you're after strength as a weightlifter there are far more efficient methods, same goes for size. There's a reason why all top athletes now follow a periodised approach, i.e., they cycle medium, heavier and heavier still weights and rest.I suspect you're doing some kind of circuit training and what you call heavy is not necessarily the 'all-out need a spotter' 4x4 kind of stuff. If this is the case you might get away with deads and squats on two separate days - but you'll have to do less reps - that's the way the body works.
goldblum said:
jr6yam said:
My workout is a routine similar to what Steve Reeves used, and it's going quite well. But I think I'll split the squats and DL's to different days
Steve Reeves was a believer in setting goals and adjusting workouts to suit. You say the mixing of reps/weight is working but you don't say how or for what goal. If you're after strength as a weightlifter there are far more efficient methods, same goes for size. There's a reason why all top athletes now follow a periodised approach, i.e., they cycle medium, heavier and heavier still weights and rest.I suspect you're doing some kind of circuit training and what you call heavy is not necessarily the 'all-out need a spotter' 4x4 kind of stuff. If this is the case you might get away with deads and squats on two separate days - but you'll have to do less reps - that's the way the body works.
Given my sparrow like skeleton and "short muscle bellies" I'm never going to be a bodybuilder, but I'm now heavier than I've ever been (72Kg) and with
less bodyfat than in years
People are noticing a difference and I'm getting compliments, so I must be doing some things right; but I'm always open to new ideas
I'm not doing circuits, just a full body workout, and I did say "heavy for me" which is BW on DL's (x5)
Varying the exercises/sets/reps keeps it fresh
jr6yam said:
My goal is a better shape, i.e. a smaller waist giving the illusion of broader shoulders, a V shaped back, and a bit of extra muscle on my legs
Diet for the abs and bigger lats and delts (sets and reps for muscle growth are generally recommended to be in the 4x8-12 range) will sort the top half. I'd recommend a client ditched the deads in favour of 4x10-12 squats to failure once a week (for proper recovery) for leg growth.jr6yam said:
Given my sparrow like skeleton and "short muscle bellies" I'm never going to be a bodybuilder
Yes you could easily be. The term 'short muscle belly' is largely nonsense and is subjective anyway. I'm not sure what a 'sparrow like skeleton' really is though!jr6yam said:
People are noticing a difference and I'm getting compliments, so I must be doing some things right
Yes, well done. You will look healthier, be fitter, more energised and probably think more clearly and more positively, not surprising people have noticed.jr6yam said:
I'm not doing circuits, just a full body workout, and I did say "heavy for me" which is BW on DL's (x5)
Varying the exercises/sets/reps keeps it fresh
Changing variables does keep it fresh, of course. But first you have to have a goal in mind. If that goal is growth then x5 reps is too few.Varying the exercises/sets/reps keeps it fresh
Ive started running / jogging again now in an attempt to cut a bit of fat off. Don't want to cut my food down too much as Im doing so well with weights, getting stronger and putting some decent muscle mass on. So trying to do 25 / 30 mins fasted cardio at 6 am and then 25 / 30 mins stair climber in the evening after weights.
Lets see if it has any effect.
Lets see if it has any effect.
I've started following linear periodization. Horrible horrible program but guaranteed results
Also using my axle for squats (doesn't dig in like a normal bar so can get on with reps), deadlifts (working grip a lot more) and strict OH press.
Only using normal bar for bench press.
http://www.t-nation.com/training/how-to-use-linear...
You start of with 70% of 1RM and do enough reps to match it - 13 reps.
You then take 5% of and match your previous reps - in this example 13 again.
Again, take another 5% off however try to beat the previous reps.
E.g (all explained in the above article by the way)
100kg squat 13 reps
95kg squat 13 reps
90kg squat 15 reps
Each week you'll add weight - I'm doing 7.5kg for squat, 10kg for deads, 5kg for bench and OHP.
You'll keep adding weight until you reach 3 reps. After hitting 3 reps max the week after you'll do a deload.
After the deload you'll do a 1RM test which will hopefully have gone up!
Recently had what I can only describe as shin splints but in the back of the shin? Any ideas?
Hopefully I'll see a 260kg+ squat, 280kg+ deadlift and 190kg+ bench by the end of the program
Also using my axle for squats (doesn't dig in like a normal bar so can get on with reps), deadlifts (working grip a lot more) and strict OH press.
Only using normal bar for bench press.
http://www.t-nation.com/training/how-to-use-linear...
You start of with 70% of 1RM and do enough reps to match it - 13 reps.
You then take 5% of and match your previous reps - in this example 13 again.
Again, take another 5% off however try to beat the previous reps.
E.g (all explained in the above article by the way
)100kg squat 13 reps
95kg squat 13 reps
90kg squat 15 reps
Each week you'll add weight - I'm doing 7.5kg for squat, 10kg for deads, 5kg for bench and OHP.
You'll keep adding weight until you reach 3 reps. After hitting 3 reps max the week after you'll do a deload.
After the deload you'll do a 1RM test which will hopefully have gone up!
Recently had what I can only describe as shin splints but in the back of the shin? Any ideas?
Hopefully I'll see a 260kg+ squat, 280kg+ deadlift and 190kg+ bench by the end of the program
caught me 
jr6yam said:
Given my sparrow like skeleton and "short muscle bellies" I'm never going to be a bodybuilder
Yes you could easily be. The term 'short muscle belly' is largely nonsense and is subjective anyway. I'm not sure what a 'sparrow like skeleton' really is though!jr6yam said:
I know term "short muscle belly" is a bit broscience, but I'm sure you know what I mean...
As for my skeleton; 5ft 8 with a wrist circumference 6.25 inches is a pretty small frame
When I was a kid I spent a lot of time at the Hospital being prodded and poked to find out why I was so small! Perhaps my folks should
have taken the advice of the Doc's and allowed me to have growth hormone!!!
ETA thanks for the advice Goldblum
As for my skeleton; 5ft 8 with a wrist circumference 6.25 inches is a pretty small frame
When I was a kid I spent a lot of time at the Hospital being prodded and poked to find out why I was so small! Perhaps my folks should
have taken the advice of the Doc's and allowed me to have growth hormone!!!
ETA thanks for the advice Goldblum
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