Recent content by Nemesis7884

i came across different articles claiming how inferior linear periodisation is versus non linear the main argument is that during the "endurance" or lactate phase e.g. 12-xx reps you will loose a lot of strenght from the heavier loads and vicverca regarding hst we use...

well, when i start i am probably maintaining++ (slightly gaining with 300+ or so) i usually gain and loose weight very fast... why push and pull? if you train full body twice you get in more frequency with the same volume...should be better in terms of fatigue...

that new forum look/skin is really confusing...anyway... i am planning about buying some home equipment to set up a am / pm workout schedule... in the hst faq blade recommends to pop up volume in such a plan (makes sense) and to train fullbody twice (makes even more sense) but then he claims...

this all depends on different factors: training schedule goals insuline sensitivity/resistance food availabilities preferences of course there is no "need" to shoot over 1g protein per lb bodyweight (what is allready a lot anyway because the scientific optimum for athlets is lower...

so you go hard on your first set close to the limit (e.g. full 5 reps) or go straight into clustering? i am thinking about trying instead of something like 5/4/3/3 straight clustering from the beginning: 3/3/3/3/3 to spare the cns... i am also wondering if you just take very short breaks...

thats basically it i start at 15rm...staying 1-2 reps away from failure cluster when i need to and yes it is very hard during heavy weights / low reps - but thats (at least for me) the standard hst routine as well i am still playing around with frequency and voluem - usually i need to reduce...

just around 300-400 kcals above maintenance (i add and drop weight very easily so i must be very carefull about exact kcal intake) its around 40% carbs, 40 % protein, 20 % fat only meals where i get carbs are morning (50-60g), pre workout (20-30g), post workout (70-90g), and post post workout...

just a little update after 6 weeks cycle so fat (2-4 more to go) weight 83kg (+3kg) /// (height is 178 cm) body fat 10 % (-1 %) arms 40cm (+1cm) chest 108cm (+2cm) tights 59cm (+ 1cm) waist 80cm (=) its working well so far although i was not always that strict with my diet (regarding holdiays...

well "cluster when you need to" - i don't think its that easy - the way i am thinking about is simple: the more i cluster the more i can control fatigue and burn out the more volume i can handle the more frequency i can handle will result in more growth - except the clustering does...

bump the question is - where to set the focus between strain and stress to create the optimal environnement for growth? the easiest way to control fatigue and make workouts as effective as possible in terms of intensity/strain would be to always train with a very low rep range - e.g. cluster...

i am talking about the sets after the first (if you do more then 1) usually i am not able to complete to full sets with a weight close to rm... moreover i want to know: cluster vs not to cluster - if you cluster from beginning on to manage fatigue, does this cause enough stress?

hey folkes i usually don't cluster my first set - but all after that one...not only to manage fatigue but also because i am simply not able to complete a full set when using heavier weights / weights closer to rm my question is: if you also cluster your first set for any given muscle -...

well BUT a food that contains a lot of simple sugar usually also contains lots of bad fats...moreover, food that contains lots of complex starchy or fibrous carbs usually fills you up faster...what i mean is, it is much easier to eat 300g of chocolate then to eat 300g of oats...

youre in the wrong forum section...there is one specific for diet... i guess you know the difference between simple and complex carbs? well post workout it seems not to matter that much what kind of carbs you consume but usually (independently if cutting or bulking) you want to get the carbs as...

i eat at least 8 times a day: breakfast snack lunch snack pre workout post workout dinner pre bed every meal between 300 and 500 kcals