Rihad's log
- Thread starter HST_Rihad
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HST_Rihad
Active Member
Did 900 total incline pushups yesterday at home in 10 hours (9 reps every 6 minutes). Pretty defined DOMS on my pecs today.
Next obvious goal: 1000, next Saturday. After that, I won't be trying to increase total volume any more, but will attempt to decrease the time it takes, working down from 10 hours.
Next obvious goal: 1000, next Saturday. After that, I won't be trying to increase total volume any more, but will attempt to decrease the time it takes, working down from 10 hours.
HST_Rihad
Active Member
Heh, bigger you mean this? 
That's the "biggest" I've ever been on March 15-th @80kg/176lb @waist 100cm/39".
Since I've been mostly on semi-deficit/maintenance ever since (acknowledge by lack of BW/waist increases), I don't expect to become "bigger" at the cost of concomitant fat gains any more. But getting rid of the extra fat to render abs visible has another advantage of normalizing my hormone levels: more T, less estrogen.
A couple of guys in the gym have told me I've finally started putting on some muscle ))) while in reality I've lost size almost everywhere. Leanness is everything. Or read this guys story here. Once I get lean to the point I start feeling comfortable at, will I start slowly increasing the food I eat, paying attention not to get fat - something like intermittent bulk/cut cycles - I will need to refill muscle stores to feed the process, and stop right before the extra would go to fat. Once you're storing fat - you're eating more than you need to, there's no doubt about it.
That's the "biggest" I've ever been on March 15-th @80kg/176lb @waist 100cm/39".
Since I've been mostly on semi-deficit/maintenance ever since (acknowledge by lack of BW/waist increases), I don't expect to become "bigger" at the cost of concomitant fat gains any more. But getting rid of the extra fat to render abs visible has another advantage of normalizing my hormone levels: more T, less estrogen.
A couple of guys in the gym have told me I've finally started putting on some muscle ))) while in reality I've lost size almost everywhere. Leanness is everything. Or read this guys story here. Once I get lean to the point I start feeling comfortable at, will I start slowly increasing the food I eat, paying attention not to get fat - something like intermittent bulk/cut cycles - I will need to refill muscle stores to feed the process, and stop right before the extra would go to fat. Once you're storing fat - you're eating more than you need to, there's no doubt about it.
HST_Rihad
Active Member
Yes, I do. I go to the gym Mo-Wd-Fr, do 10-hour long all-out pushup crusades on Saturdays, and also maintenance pushups on Mo-Wd-Th, high rep (15-20) squats (while holding 2 3kg DB in hands) on Tu-Fr. Sunday is rest day. So basically I train twice a day on Mo-Wd-Fr, and once on Tu-Th-Sat. Such a frequency is fine with me. This is actually my current cycle's last week - 2 more w/os to go and I'm done. I won't be taking an SD this second time either, though, but a simple 2 week long de-load to give CNS some time to recover. Don't get me wrong - I believe in SD and the principles outlined by Bryan, it's just that I'm still cutting and I don't like having to eat more to maintain muscle without training. And since I'm combining 5-10-15 in my workouts, I don't go the usual "2 week 15s, 2 week 10s, 4 week 5's" path. You get all the benefits of different rep ranges provided volume is kept low.
gbglifter
Member
I see. I was just wondering where all these pressups fitted in between it all. Ive started cutting too. Ill just be doing the 8´s and then 5´s and starting off again on the 8´s without SD. Ill increase where I can, otherwise Ill just use the exact same weights on the next cycle. Where are you at now in the cut?
I like the 5-10-15 isea, actually. I might change things around later on in the year and try something similar just to vary my schedule so as not to get bored.
I like the 5-10-15 isea, actually. I might change things around later on in the year and try something similar just to vary my schedule so as not to get bored.
HST_Rihad
Active Member
If you're like me you're gonna like 5-10-15. Especially when the 5's is a heavy-ass partial (like 300 kg x 5 leg presses, while at normal depth you get 260x5) and then after no more than 1-2 minute rest you drop some load and do a 10, you're gonna find great strength increase for that set through motoneuron potentiation.
I seem to be eternally cutting It's a slow process if you eat whatever you like and don't count calories, like me. I do make slow but steady progress. I should probably call it body recomp because this is what has been taking place recently - more or less maintaining BW and I tend to lose in waist size at the same time. Here's a part of my log:
I seem to be eternally cutting
It's a slow process if you eat whatever you like and don't count calories, like me. I do make slow but steady progress. I should probably call it body recomp because this is what has been taking place recently - more or less maintaining BW and I tend to lose in waist size at the same time. Here's a part of my log:
gbglifter
Member
Ive gone away from the recomping way of doing it. I just find it isnt as effective as bulk/cut. Its better for me as I know what frame of mind to be in. Its produced the best results so far, both in terms of being lean and muscly and being beefy and strong. I find it really easy to count calories now after the last leangains cut. I can look at a plate of food and see what the macros are, well the food I generally eat at least.
Re: mononeuron potentiation: I see what you´re getting at. It sounds valid. However, the partial bit is stretching it a bit far for me. It just feels like cheating tbh. But the principles of activating all fibers first seems to be a good idea. Im pretty sure a strict set of 5´s will do the same job.
Re: mononeuron potentiation: I see what you´re getting at. It sounds valid. However, the partial bit is stretching it a bit far for me. It just feels like cheating tbh. But the principles of activating all fibers first seems to be a good idea. Im pretty sure a strict set of 5´s will do the same job.
If you're exposing your muscle to 5's-range load, don't expect a hypertrophic response from 10's and 15s - assuming you still believe in//accept the premise of muscle growth in response to load, and the following adaptations as outlined by Bryan.
HST_Rihad
Active Member
Alas I haven't been able to establish this fact, because the weight being used in strict 5's is probably not enough.
You can think of partials as cheating, you can also think of it as a way of going past your 5RM and enhancing further strength increases at a better rate through the CNS/calcium outburst/connective tissue growth pathways.
As you pointed out, the main "driver" is of course 5-6RM. I'm using 10's and 15'to enhance its effects through metabolic pathways.
Can you point to some science behind the connection you're alleging? Colour me curious.
Not sure you need the 15s for that purpose, but each to their own.
HST_Rihad
Active Member
Here: http://www.bodybuilding.com/fun/betteru21.htm
It's actually a back-reference, because first I noticed this happening anecdotally on my own, then went looking for other people doing the same.
And about combining lower-rep + higher-rep here:
http://thinkmuscle.com/forum/showth...ht-needed-for-hypertrophy&p=211523#post211523
It's actually a back-reference, because first I noticed this happening anecdotally on my own, then went looking for other people doing the same.
And about combining lower-rep + higher-rep here:
http://thinkmuscle.com/forum/showth...ht-needed-for-hypertrophy&p=211523#post211523
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Nothing about that article constitutes scientific evidence.
Also, there's a picture of a guy benching with feet on the bench ...
And I mean, ffs, it includes this pearl of broscience garbage:
I've crapped more scientific evidence than that article.
Not to say partials don't lead to greater connective tissue growth than full-ROM, it's entirely possible that they do, but I'd like to see some scientific support for the hypothesis, rather than anecdotes from the web.
Also, there's a picture of a guy benching with feet on the bench ...
And I mean, ffs, it includes this pearl of broscience garbage:
I've crapped more scientific evidence than that article.
Not to say partials don't lead to greater connective tissue growth than full-ROM, it's entirely possible that they do, but I'd like to see some scientific support for the hypothesis, rather than anecdotes from the web.
HST_Rihad
Active Member
It would take a science guy to explain why this happens in more detail than we're seeing in the article. Before that, I don't need science to explain to me why I can walk before I attempt to do so.
If I didn't experience this increase myself first, I wouldn't believe it.
If I didn't experience this increase myself first, I wouldn't believe it.