The Official Gym & Fitness Thread

“Overtraining” is a lot harder than people think. Some people say hitting a muscle group more than once a week is over training. That’s 52 times over a year. You ain’t gon see shit hitting a muscle 52 times a year

 

I meant Burden’s Big Bad Bone Bustin’ Bro workout is overtraining

 

I think hitting muscles once a week is fine if you're actually busting your ass. Twice a week is mo bettah for me, but I do both.

Brah......it's Big Burden's Ball Busting Big Baller Bad Bitch Bro Bible Bipcep Blast...get it right, dickhead. Use promo code ballsdeep69 on IG for 10% off.

 

Wendlers is great @KenpachiZaraki. Give it a shot, but follow Wendlers plan exactly. Don’t try to create your own derrivation until you see how his program works for you.

Zach if you want to make your life miserable (I assume between powerlifting, twins, and law school your a glutton for punnishment) try Wendlers Boring But Big. Wendler does care about hypertrophy.



Also bros overtraining is a physiological response so can’t really be summed up in reps/sets/#exercises.
Although I will say I tried Arnold’s Blueprint for like one day... fuck that... overtraining.

 

Ftfy

 

I modeled my plan off Boring But Big...BBB still missed some stuff I think is valuable, so I added more to it lol. For instance, leg day on BBB is deads and squats only...I added 1 isolation (3 sets of 10) movement for quads and one for hams. BBB and almost all plans I see online skimp on shoulder work. I like to hit shoulders from every angle and most plans neglect traps and the rear shoulder, so I added stuff for those, as well...everything else is about the same though.

 

I know man, I was joking. But doing back and chest on the same day is overkill to me. I tried the Arnold Back/Chest workout one day, and it's too ridiculous. I hit chest and back 2x a week, but I am going to tweak my routine as I've hit a plateau.

 

You are bigger than me and are more experienced so please give me your thoughts on this...

I feel like if you can add too much more to the BBB plan... you aren’t doing the plan correctly.

I can’t walk straight after a leg day on BBB. I just do squats and deadlifts with calf raises 3x25.

Maybe its because I’m a beginner and respond differently than an intermediate or advanced lifter to the same program.

 

I'm with you there. Fortunately, the chest and back stuff in my plan is only one workout, so I can get through it, but like you said, I've seen plans where people do a full back and chest day...fuck that! If I'm doing a bro split, my back workout is the second most taxing one (behind legs, of course). If you still have energy to go ham on chest after doing 4 sets of back, you ain't doing back correctly.

Well, I'm only on week 2, so I'm sure it's going to get harder as my % lifted goes up. Like last week, the 5 sets of 10 on squats killed me. I've got to do it again today and one more time next week, but on week 5 (week 4 is deload), the program resets and my max will be 10 lbs heavier, so the 5 sets of 10 squats at half my max may be so hard that I have to back off the isolation work. Upper body is easy because I can do 5 sets of chest crap and still have juice in the tank to hit everything else. Lower body is more taxing and it's a lot of the same muscles, so I'm sure I'll struggle and/or have to delete my isolation work.

It soulds like my response to you contradicts my response to @TXTaco13, but with him, I'm talking about a full chest and back day where you're hitting chest with 4-5 exercises at 4 sets each. On 5/3/1 and on a typical upper/lower routine, you hit everything hard, but the volume is MUCH lower so you 1. can hit the same body parts over again a few days later and 2. can have enough energy to hit each body part without wanting to kill yourself.

 

Ahh you are just starting Wendler. My experience was the first 2ish cycles were easy but they progressivly got much more challenging to complete.

BBB broke me. I quit the last month. When I’m done with my cut I will try it again.

 

Why are you cutting in the winter?

 

We’ve been over this. He’s a lost puppy. Just let him wander...

 

Because I've reached the fattest I want to be. I'd rather cut now and start a controlled bulk in the summer.

I'd rather eat and drink in the summer rather than now.

Why does everyone care about what season I chose to restrict my calories in?

 

Have any of you tried the daily pump workouts from Julian Smith?

Just did the first one yesterday and it was pretty tough. I’ve tried incorporating some of the time under tension stuff in my other workouts so was interested to see his. Plus there’s a lot of interesting exercises I’ve never done.

Anyway...anyone else?

 

I never want to try anything from Julian Smith, king of gym fuckery.

@ThunderCookies models his life after him, though.

 

I didn’t know who he was so looked him up on Google. Saw a pic of his quads and tri’s...

I’ll take a pass on following his plans lol.

 

Wait what? If he had a little more body fat I’d kill for quads like his.

 

That’s true. There’s a few things he does I won’t be doing. Such as doing lat pull downs on the seated row machine.

 

No no. He’s a dummy. A shredded dummy, but a dummy.

Yeah he wouldn’t mesh well with your extreme cutting plans

 

What is "extreme" about my plan to cut?

Ehhh. I think they are disproportionate to his hamstrings. Like he's just all quad.

He does look 10X better when he's not competition BF though. His legs looks fine then.