The Official Gym & Fitness Thread

No douchebaggery meant by this post either.

The reason I don't see it overloading the CNS is because it's not really that much of a load. If he were to do deadlifts followed by squats followed by bench.. that would be overload IMO.

In college our weight coach (who was the head strength and conditioning coach for the university) ran us on a program centered around bench, squat, and clean and press. We would do Bench Monday, Squat Wednesday and Clean & Press Friday (Shoulders and Legs). However, Monday we would also do good mornings (which works your hamstrings), weighted pull ups, and an arms circuit. Weds and Fri we would do similar workouts with other various exercises. It was basically a modified full body workout each day, using only compound movements.

Granted, we were training to gain strength, not to be body builders, so you and I may be talking about different goals.

The point I am trying to make is that I had similar routine under supervision of a professional strength and conditioning coach (who gets paid to make athletes bigger faster and stronger, not jacked like Arnold) and it was very effective for me as well as the athletes in the other sports. I feel like if a professional strength and conditioning coach uses a similar routine, it is most likely not ovedload on the CNS.

Thats just my 2 cents though. Im not a scientist or a personal trainer. When it comes to working out, to each their own, what matters is that you push yourself to new limits.

 

What about instead of curls, doing over-head press and bent-over rows (performed in the rack.) This way you are working your arms, but not in isolation?*

*This is the SL5x5 workout.
Squats
Deadlifts
Bench press
OHP
Rows (I prefer Pendlay Rows)

 

thanks man! I wasn't fat as in I had a big gut, but I was fat in the face, and my body just had no shape.

 

I don't see the curl as a compound movement Sean. Seems like an arm isolation movement.

 

Thank you Sean! I will definitely give this a try. Would this work with 10x10?

 

Shouldn't be an issue. Remember this 10x10 you're doing is only something that should be done for 2-3 weeks, as your body will be worked over doing this 10x10 at the minimal rest.

 

That's good to know .thanks . Should I continue with 3-4x15 afterwards?

 

Doesn't sound too bad, just depends on what your goals are man!

 

Just lose excess fat and maintain muscle.


Once I reach my goal of 180lbs. I think I want to try the 5x5 to gain some size.

 

Don't forget about the cardio too

 

x100000000

However, most people "go on a diet" and often fail. I find you have to think of it as changing your diet.

I eat very clean, lots of chicken breast, toooons of fruit and veggies, multiple strawberry banana shakes a day, and it tastes so goooood!

I find people seem to think they can "go on a diet" for a month and drop all the fat, and when they don't, they go back to their old eating habits.
change the eating habits for good, and you are on a road to better health, and great fat loss! not just what you eat, but how you eat, and it's very basic IMO.

1. eat 6 small meals a day, rather than 3 big meals. this keeps your metabolism going.
2. when you feel hungry, drink a FULL glass of water before eating. you will feel less hungry, which will stop you from eating too much.
3. fill up on fruit and veggies as much as you can.
4. keep track of your calories, this will make you realize how many you are taking in! then cut some back if you are taking in too many.
5. eat carbs in the morning, and after workout, but never before bed!
6. eat breakfast, this gets your metabolism going early in the day.

those are just some things I do, that have worked amazingly well!
4.

 

Had to get weighed in today, im officially 15 pounds over my height and weight standard for the Marine Corps. At 195lbs and 5 ft 8in I can gladly say im the leanest and heaviest I have ever been

 

Dang man. I have been trying to gain weight since junior year h.s (sophomore college now and same weight) its wierd body fat down size up strength up but no weight gain. 6'2-3" 175 as of today

 

I think weight gain less less important than your gain in lean body mass. Your my age so you probably have a metabolism thats in overdrive. If your trying to gain weight just eat... and then eat some more. Eat clean and eat big and eat often and you will definitely gain weight, just my two cents rite there