The Official Gym & Fitness Thread

Haha, my dirty cheat meal is tomorrow night!!

 

wave loading is an old school way of training for power for a glimpse of what this program is check into the book of muscle written by ian king.

sprint training is what it sounds like. i set a goal for myself that day and i set the bar high usually 5 minutes depending on how i feel and what i trained either the day before. i keep things very instinctive in the gym while i have a routine i follow i also understand that now being 33yo and pushing myself like this can eventually lead to an injury.

it is basically off and on for at least 5 minutes. one minute running as fast as your legs can carry you then one minute spent walking at a normal pace and so on until you complete your goal time. it burns a good deal more fat then the steady state cardio so many do in the gym. i hate cardio lolz so this is a way to cause the most amount of damage in the shortest amount of time.

 

yeah it's a time tested program originally developed for olympic athletes. hypertrophy is almost assured and the combination of low rest time and high volume of the best exercise for the target muscle group makes it a solid routine and something worth considering.

it does have it's draw backs though for one there have now been so many revisions to the original program and imo there only a few solid choices.
it's also not something you can or would want to stay on for any period of time due to the repetitive nature it can wreak havoc on your joints lolz especially for the older guy's

 

I don't wanna play the devil's advocate, but 8 pounds of lean muscle in 2 months is extreme. If you started at 183 pounds, an 8 pound gain is about 4.4% of your total body weight. Even beginning lifters (when taught well) don't typically show that good of results [and muscle growth is at a peak when you first begin lifting; that is, results slow over time]. There's an interesting read on genetic muscular potential here: http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html. Whats your BF%? Not saying that your kind of weight gain is impossible, just saying its something to think about. Plenty of people are more genetically "gifted" than others.

On a side note, your macro-nutrient percentages (from the diet you posted) are pretty spot on for what they should be. Kudos to you dude, nutrition really is the make or break aspect of lifting. Your diet seems low in fruits/vegetables, though. Something to look out for

Edit: From wannabebig.com:
"The Colgan Institute of Nutritional Sciences (located in San Diego, CA) run by Dr Michael Colgan PHD, a leading sport nutritionist explains that in his extensive experience, the most muscle gain he or any of his colleagues have recorded over a year was 18 1/4 lbs. Dr Colgan goes on to state that 'because of the limiting rate of turnover in the muscle cells it is impossible to grow more than an ounce of new muscle each day.'
In non-complicated, mathematical terms, this would equate to roughly 23 pounds in a year! Keep in mind that high-level athletes are the subjects of these studies."

 

When I want a few clean carbs. I have a yam or whole wheat pasta. I eat that 2-3 x's a week for extra energy. Protien every two hours while awake. Chicken, tuna, red meat 2-3 x's a week, did I say tuna , more tuna.

 

my last cheat meal was a fried chicken sammich and icecream )




found this on bodybuilding.com


http://www.youtube.com/watch?v=R2ewsEKVJVA&feature=player_embedded

 

^LOL

 

This was pretty funny.

 

accidentally dropped a bowl of chicken and rice so im roasting a nice hunk o cow

 

Don't know my BF% currently, but I did an underwater weigh a few years back during an exercise physiology course I took and if memory serves me right, it was between 12-13%.

The "ounce a day" maximum is one author's opinion, here's an article about a guy (Mike Semanoff) who gained 20 lbs of muscle in 2 months: http://www.ironmanmagazine.com/articles/6510-20lbs-of-Muscle.pdf
From what I can tell, my BF% hasn't changed in the last couple of months. I can tell you that I'm a lot stronger than I was 2 months ago and 1/2 my shirts don't fit around the shoulders / chest anymore. Some pants I can't wear anymore either.

I don't expect to see my gains continue at the same rate; all I was saying is that if somebody is training hard without much progress, they should dial in their diet. 'Cause it sure made all the difference in the world to me.

 

thanks Hans! I'll give the sprint training a try instead of my regular interval cardio.

 

burns fat and spares muscle it's effective over quickly and completely draining to say the least.

 

how can i get "thicker" ive started doing t-bar rows, any other tips?

 

thicker where lol? thats a broad term.

 

torso, ive goteen wider and know how to, just "thicker" thru the upper body.

 

look into the encyclopedia of modern bodybuilding it's cheap and the bible on the subject arnold runs all the exercises down and what effect they will have on your build.

hate to tell you to read but, if you don't already have this book and you lift weights you need to buy it and read it over and over it's awesome!