The Official Gym & Fitness Thread

If I eat pizza, that means I'm bulking up right? Or it's lunch time..

 

We've been over this. No one in my gym lifts. They won't need the squat rack unless it's to do curls. If they want it, they can fight me.

 

Bulking = eating over maintenance to gain muscle. Eat less that 500 calories over maintenance for decent muscle gains with minimal fat gains. Eat 500+ calories over maintenance to have great muscle gains, but expect to put on some fat.

Cutting = eat around 500 calories below maintenance to shed fat while retaining muscle. Eat more than 500 calories below maintenance to lose fat fast, but you're going to lose muscle, too.

Carbs are irrelevant for the most part. Carbs make you hold water, witch makes you look bloated, but they don't really matter when losing weight because you're going to lose weight at a caloric deficit, anyway. That being said, once you get to a lower (10% and lower) body fat, cutting carbs can help you look leaner b/c water weight becomes a bigger factor.

soreness doesn't equal muscle growth. If you workout each muscle more than once per week, there's a good chance you'l never be sore. Like someone said earlier, muscle soreness is due to your body not being used to a movement. If you want to be sore, ALWAYS change things up. If you do flat bench on one chest day, do something else on the next one. Also, change rep and set #'s or switch from a bro split to upper/lower or push/pull.

I don't watch much crap on YouTube, but I do like Elliot Tebelle, The Hodge Twins, and Steve Cook.

Wrong thread

I've always done the bulk/cut method, but if I can get down to a bf% I'm happy with, I'll definitely stick with the 'being lean year-round' method.

Just remember, protein shakes aren't necessary. If you'd rather get your protein from meat, by all means, do so. People only take protein because it's faster, less-filling and more convenient to pound a shake than it is to cook a bunch of meat. Food > supps

Leg day for me, too

 

Gonna have to put a pause on carb cycling. My brother in law is here with his girlfriend for a week and I'm getting peer pressured into eating out like 5x a day. I'm Just gonna make sure my carbs doesn't go up too high and try to eat on a deficit still.

 

2.5 days until Vegas....keep telling myself ill hit the gym up in the hotel while I'm there so I don't lose much progress. Not sure how likely it is that I will actually get a workout in...but the thought is nice right?!

 

WTF I was counting on you man

 

How long are you gonna be there? What will I do with No gym selfies???

 

Fukin people and their shit diets I swear

 

Anyone here ever have issues with not growing beacuse they are doing to much volume? I know the old don't worry about overtraining beacuse if you think you are you arent saying, but I haven't noticed any growth in the past 4 months.I have gotten a lot stronger though. For bigger muscle groups I usually get 25-30 sets and 250-300 reps I try and use a wide variety of weight and Rep count. Smaller groups I usually do 14-17 sets and about 140-160 reps.

The little research I've done shows me that for maximum hypertrophy you really only need 8-12 sets. Sounds awful low to me as I would only be in the gym for like 20 minutes if that's the case.

 

LOL. I'll be there sunday AM - Tuesday PM. If I don't get to the gym... the gym selfies will likely turn into poolside selfies.....so no worries!

 

Whoa lol. That's a lot of shit you're doing....I've never seen anyone do anything like that lol. So, you're having issues growing and you read how to grow, but you're not doing what you read. Seems like a pretty simple fix to me

What you're doing is close to endurance-type stuff, but not really because you're doing 30 sets of 300...I've never heard/seen anything like that, man. Who told you to do that? There's a reason our legs don't get massive simply by walking/running....Hypertrohy is key. 3-4 sets per muscle group anywhere from 6-15 reps as heavy as you can go without compromising form. It's harder than it sounds and takes around an hour if you hit a primary and a secondary muscle (chest/triceps)

Try this for a few months: https://www.muscleandstrength.com/workouts/dougs-4-day-split-workout.html

 

Didn't read what Zach said but you have to make 8-12 reps hard by increasing the weight

 

Noo not 30 sets of 300 I mean 30 sets total 300 reps total. Like 30 sets of 10 reps.

That's a total set and Rep count for the whole workout.

 

That's still WAAAAAAY too much. Do like 4 sets of 6-15 reps on each exercise, and make it so the last rep is the absolute last one you can do aka heavy ass weight. After 3-4 exercises on a body part, 4 sets of 6-15, you should be pretty damn worn out if you're doing it right. Check out that link I posted above. It's textbook cut-and-dry and is an AMAZING program for adding mass.

 

Don't worry, man...I got you: pornhub.com

 

Hey you folks got the same name. I think that's 3 Zachs in here now. Super gay ......

From the volume you are doing it sounds like you aren't lifting heavy and/or concentrating on what you are doing. Make sure to focus your energy and workout the body part you are trying to workout. Don't just go though the motions. If you are doing lat pull downs and your triceps start burning, you're probably doing it wrong. Concentrate on the specific muscle. If you are lifting light weights while doing bicep curls and just swinging your arms then you look ignorant, same as if you are lifting heavy and swinging your whole body. You can lift light weight but be efficient with it at least.

 

You're my hero

 

leg day was a great success

squats: 135x10, 225x10, 275x8, 315x3, 275x6, 225x8, 135x10
deficit Romanian deadlifts: 4 sets @ 135, 185, 225, 185, 135
leg extensions
leg curls
calves & abs