Arkk's Weight Lifting / Fitness Thread
- Thread starter Szeth
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You are correct. Squats are mostly anterior chain (I.e, quads) while deadlift is mostly posterior chain (i.e., hamstrings).
Tuco
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Finished my first week of Phraks GSLP
On each day I finished the workout in about 40 minutes, so I tacked on some accessory workouts on the end that were similar to the main workout. On days I benched, I added incline bench. On days I overhead press, I added DB overhead press. On days I squat, I added bulgarian split squats etc. I'm not sure if I'll drop that as my weights increase, or what, I don't feel too attached to the accessory workouts.
All the movements feel really good. I have to really try to set my shoulders when benching, but when I do I don't have any shoulder pain which is nice, since I was really worried about that. I feel a little weird about only deadlifting one set a week (+whatever warmups I have) vs doing 6 sets of pretty much all the other movements, but I'm sure that makes sense for reasons I don't know.
On each day I finished the workout in about 40 minutes, so I tacked on some accessory workouts on the end that were similar to the main workout. On days I benched, I added incline bench. On days I overhead press, I added DB overhead press. On days I squat, I added bulgarian split squats etc. I'm not sure if I'll drop that as my weights increase, or what, I don't feel too attached to the accessory workouts.
All the movements feel really good. I have to really try to set my shoulders when benching, but when I do I don't have any shoulder pain which is nice, since I was really worried about that. I feel a little weird about only deadlifting one set a week (+whatever warmups I have) vs doing 6 sets of pretty much all the other movements, but I'm sure that makes sense for reasons I don't know.
Ossoi
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I have some of these that I haven't actually needed yet, but it is cheaper than fractional plates. If I remember right, each one is around .625lbs. Throw a couple on each side.
McMaster-Carr
McMaster-Carr
Tuco
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I started with keto about 10 months ago, dropped 30lbs, then switched to a standard lifting diet until I stopped lifting, where I switched back to keto, then when I started lifting again recently I switched back to a standard lifting diet.
When I stop lifting again I'll probably go back to keto.
Tuco
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Ossoi
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Tuco
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It's basically the diet you were on for months of successful gaining. 1g of protein per pound, some fat, a bunch of carbs, aiming for a slight caloric surplus.
Though, I'm not varying the calories based on which days I'm working that much, I'll probably dial that in later.
Ossoi
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ZyyzYzzy
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Drinsic
privileged excrementlord
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Seconding these things. So much cheaper than engraved microplates. Definitely useful for OHP. Speaking of which, whoever said they had shoulder pain, try using a closer grip.
Tuco
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Ossoi
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Then as I've said before you're too fat to be adding weight and consuming that many carbs. You'd look far better after lifting and a 3 month minimum cutting diet but keep cucking yourself
Ossoi
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Just found this article linked on Facebook and funnily enough it describes your situation perfectly
How to Help a Client Who Wants to Gain Weight
"
Let’s say the client is a genetically average-looking guy in his 20s or early 30s who, you estimate, has body fat of 15 to 20 percent. Your first question:
“Do you want to gain weight? Or do you want the illusion of looking bigger?”
More often than not, it’s the latter. If you’ve ever helped a client like this through a transformation, you’ve probably seen that even after losing 10 to 20 pounds, he appears bigger and more muscular.
So if that’s his goal, he’s better served by a fat-loss program that includes a calorie deficit.
Now, if the client isn’t sure, or is dead-set on gaining weight, you need to help him understand the basic science of body composition. As Dr. Gilbert Forbes explained in this study back in 2000, the majority of weight a lean person gains will be muscle, while a person with obesity will add more fat.
In other words, the more fat you start with, the more you’ll gain. (It’s the opposite for weight loss; a lean person will lose a higher percentage of muscle.)
Nobody can predict exactly what will happen for any specific client, but you have to make sure he understands that any weight he gains will include some percentage of fat.
I can usually convince a client like this to eat at maintenance or a slight deficit for the first four to eight weeks of training, with the goal of “priming” his body to gain a higher percentage of lean mass over the next few months.
Here’s how I sell the benefits of a priming phase:
- If the client is a complete beginner, or hasn’t been on a structured plan before, he’ll probably gain some muscle and lose some fat simultaneously.
- Even if he doesn’t gain much muscle, he’s still building a solid base for future gains.
- I can pretty much guarantee he’ll like his leaner appearance, and encourage him to take “before” pictures so he’ll be able to see how much progress he’s made when he takes “after” photos a few weeks later.
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