The Official Gym & Fitness Thread

I’ve taken a little break from lifting with the goals of getting stronger because life has taken over recently.

I’m moving to focus more on rep time than overall weight to maintain strength.

I’ll pick Wendler back up later this year. And even he has a program that focuses on two seconds concentric movement and four seconds eccentric for each rep. So apparently its not just a body builder thing

 

It can certainly be applied to any movement and style of workout. I will say it is tough and challenges you more to continue because it's easy to just say hell with it and rep it out.

 

Yeah I’m looking for a way to challege myself between now and committing to new lifting goals and getting regimented again.
I’d also like to do something that helps me maintain as much mass and strength as possible (or gain some that’d be nice).

What methods do you use? Time for each rep or just keep doing reps until you hit a particular time?

 

I mainly split up the methods. Often times I shoot for a specific rep range (say 6-10, or 10-15, and 16-20) Generally never exceeding 20, if you can do that many reps it's just too light IMO. By choosing a specific range for me it holds me a bit accountable. If I do pick a weight that I want 6-10, but 10 was not difficult enough I will jump to the next range mid set.

I've incorporated timing alot more recently especially along with my cut to try and maintain my strength, I felt like the time under tension method served me better and allowed me to focus on the muscle and watch it move during the contraction and release. I don't generally count a specific time but I have found myself going slower on the negative and being a bit more explosive on the positive with a very slight pause on the contraction. Half second, sometimes full second, not much longer than that. This method as I mention above it certainly harder and more time consuming, but I feel this is what helped me hold onto my strength during a cut.

To answer your question awhile back, I will be reverse dieting going back up on my own following Layne Nortons guidance. My coach is too expensive to continue and after researching it enough I am curious to try it on my own. This cut taught me an immense amount of knowledge about the body and how it responds. I learned a ton of the food side of things and many other small things along the ride.

 

Layne is pretty much the guy on nutrition.
I wish more PhDs in Biochem actually cared to go into nutrition.

Let us know what results you get with the refeed. I feel like a lot of competitors don’t do it and then end up having to diet like hell before the next comp because they gain body fat back so fast.

 

Im still here man! Just been busy with work. I set a PR on volume last week did 3 sets of 10 @ 185 on bench that was AFTER going up to 245 and doing a heavy set of 3.

 

Yea, I've seen it plenty times at our gym. People think after a cut you can go back to "bulking - aka eating a bunch more food" Nah, doesn't work like that, and it's pretty obvious what happens when people do so. The idea is to restart that metabolism slowly and introduce calories back in at a very low rate. This week I stopped carb cycling and will begin a reverse diet and build back up following a steady carb intake and only increasing the carbs weekly by 2-5% depending on the mirror and scale.

I dropped to about #200, will weigh in today which is my final weigh in. 6'1" and realistically, about 7-8% BF. Calipers say much lower but, I do not believe that.

 

Camping this week then start the cut this coming week. The road to worlds starts Sunday. Going for a pro total @ 2000# total weight lifted. 775 squat in wraps, 800 deadlift and 425 Bench.

 

At what body weight? That’s like a 500lb jump from your last meet

 

My last meet I got a 1835

 

And at 275 weigh class

 

Finally some "real" gym talk. Strength is always fucking relevant!!!

 

What’s your body weight?

 

Last meet was 268

 

Currently I’m at 282

 

Started working out January 3 this year, weighed in same day at 180 lbs. and 23% bf. Weighed in last week at 155 lbs. and 13% bf. I'm 5'-8" & getting leaner every day!!

 

Guess the website is wrong then...

 

Or your looking at the wrong meet. I don’t publicize all my meets man. One of the many reasons I left commenting on here and our private Instagram group. I went all out at the rps battle of the blue grass. Hell I don’t even post on ig hardly anymore. I just got tired of it always being a dick swinging contest and to be honest I don’t have time for it. I have time for my kid, my weight lifting and my job. In that order

 

Don’t be so dramatic. You come on here and lie about your gains to strangers. Just own it

Trolololololol

 

IG is pretty worthless