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- Apr 8, 2021
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That's fantastic – especially considering your mixing in push-ups in between.10+9+8+7+6+5+4+3+2+1=55
How much rest is there between the movements?
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That's fantastic – especially considering your mixing in push-ups in between.10+9+8+7+6+5+4+3+2+1=55
Sorry but that doesn't answer my question in particular.Good point, tho I was eating a surplus of all 3 macro's en route to briefly reaching 181 pounds.
The extra protein would've been more thermogenic, sure, but it wouldn't lead to malnutrition in the context of calorie surplus.
Digestive enzymes...ah, I never ended up trying those! Maybe should've.
Haha do I look some other gender/ethnicity?
this post here, looks different, maybe just lighting, hat and less tanned thenYeah, I second the "what are you talking about"?
Awesome. Yeah, you have plenty of muscle mass.
Ah gotcha! Yeah tanner + longer hair + facial hair, it is a different look.this post here, looks different, maybe just lighting, hat and less tanned then
do you do those 55 reps of pullups as bodyweight, or weighted pullups?
Thnx for the kind words brother!That's fantastic – especially considering your mixing in push-ups in between.
How much rest is there between the movements?
Hi David I totally forgot to reply to you! Oops!Full Body Workouts?. If so, how do you feel with them?. Are you still going so stick to them?.
I tryed 30-45 Minute Full Body Workouts for a While now. And feel very positive Effects with it. Definitively less stomach bloating, more Energy. Also no Yawning or Tiredness after Workout in General (which COULD indicate doing too much Cortisol and also some sort of Overtraining?). Pump is also There and Noticable.
I Think i had done too much in Terms of Workout Time AND Volume in the Past, which was not good for General Health and Muscle Building (The Time before i learned about Ray Peat and his Principles). In my Earlier Years i was doing 1 to 1,5 Hour Workouts which i think was not a good Idea at this Time. Also as a Result from that, i think i will never Workout More than 45 Minutes again. This seems to me my Personal Sweet Spot.
Ah, so you're asking if I expected the extra protein to make a difference, in the sense that lower protein intake would be a rate-limiting factor?Sorry but that doesn't answer my question in particular.
Oh excess protein is assimilated into heat, thats interesting ( hwo dos that work?)
..and were you hoping that part of extra protein to also be used to build muscle? Seems to me it could be disadvatage to digestion, I thought studies indicate 10grams of protein per hour?
whats your sources and amounts for protein mateAh, so you're asking if I expected the extra protein to make a difference, in the sense that lower protein intake would be a rate-limiting factor?
Not really. I just felt good eating lots of beef and got the extra protein by default. It's tough to stay under 200g protein/day when you're eating over 5000 cals and don't feel great going high carb.
Ah, so you're asking if I expected the extra protein to make a difference, in the sense that lower protein intake would be a rate-limiting factor?
Haha ok. I could believe what you're saying!Oh dear, no thats over-complicated hehe. Actually it was a strategic question, I was more hoping for the answer.. yes you did expect extra protein to build muscle. :)
As such is the general consensus right? So then I could go on with that, and confront with this relatively novel thing and so controversial.
..that it could well be that it's not the dietary protein that build the muscle, but your muscle them-self bio synthesize the protein. And the dogma is wrong.
Beef, cheese, eggs, milk mostly.whats your sources and amounts for protein mate
Simply put, no generally put: I perceive it, as a conscience directive to help muscle take regenerative action to an purposefully induced stress in the hope for it to supersede it's previous state of being.Haha ok. I could believe what you're saying!
What approach do you take to building muscle?
with shrugs like dumbell shrugs especially, the high rep work seemed to help a ton. with delt work too, high rep work somehow helped them really develop... the lat raise exercises different forms/angles of itJust throwing it out there, doing consistently high rep work is very overrated for building muscle you should be mixing in both high rep and low rep work with matched intensity. Also, high rep work is going to accumulate the largest amount of lactic acid, while your body get better at dispelling the lactic acid over time I don't really see the benefit of doing anything above 15-20 reps for muscle building.
The name of the game is mechanical tension and metabolic stress, not rep ranges. There are definitely certain stimuli that are easier achieved with higher or lower reps, but none of them require anything over 15-20 reps in my opinion, at that point it is just endurance unless you are utilizing drop sets, changing the resistance profile, ect. Less stable exercises or muscles that have really long moments arms (IE the delts, can't really bend your elbow, and hit the lateral delts well) are going to require heavier rep ranges because you can't use as heavy of a weight. Muscles all work in the same way, it really comes down to recruiting the high threshold motor units which only happens at the last few reps before failure. So yes, there are a variety of way to achieve this, but you don't need to really high reps to do so.with shrugs like dumbell shrugs especially, the high rep work seemed to help a ton. with delt work too, high rep work somehow helped them really develop... the lat raise exercises different forms/angles of it
ive heard calfs need high rep work too, because you walk on them maybe, they really need to be it hard with reps, you may note even many pretty weak people can rep like the maximum stack on the calf raise machines...
Yes. I Finally found a Minimal Effective Dose. Was about Time. I Never liked the Idea, to go the Gym more than necessary. I still see always guys in my GYM that are Training for more than a Hour which i think is Counterproductive. Especially in Terms of Hormones (Especially Stress-Hormones) and Muscle Gain. I'm a big Believer in Short but Intense Workouts.Hi David I totally forgot to reply to you! Oops!
Sounds like you've found a minimal effective dose that works for you, awesome! This is so so important. Are you still doing lots of mobility stuff and glute work?
I guess I do full [upper] body workouts these days, mostly just calisthenics, as you may have since read. Never push to maximum anymore.
Beef, cheese, eggs, milk mostly.
There are a few chronometers buried in this log if you wanna see the exact amounts of each!
Just throwing it out there, doing consistently high rep work is very overrated for building muscle you should be mixing in both high rep and low rep work with matched intensity. Also, high rep work is going to accumulate the largest amount of lactic acid, while your body get better at dispelling the lactic acid over time I don't really see the benefit of doing anything above 15-20 reps for muscle building.
Sounds Great. I Like the Training Style. Especially the Pauses. I see so many People in my Gym doing Heavy Compounds and not doing too much Rest in between (sometimes even 2 Minutes) which i think is counterproductive. For Compound Exercises it will at least take 3-4 Minute Pause to go at it at Full Power again (especially 4 Minute Pause if you do Weighted Pull Ups or Heavy Squats/Deadlift because they can be VERY Fatiguing for the CNS). For Isolation Exercises, the rest Time can be shorter (around 1-2 Minutes) without much Problem, because the Fatigue is not that big with them.I was doing about 30-minute long sessions. Long pauses between heavy compounds, and short pauses between accessory movements. This style is sometimes called powerbuilding. Seemed to work pretty well for me as long as I was listening to my body and breathing,
Doing something different now, but will cover that soon!
Looking Good Physique-Wise. Shoulder and Arms Area are definetly Noticeable.PS. here's where things ended up, physique-wise!
Pics are from before and after calisthenics session lol.
Are you still doing 15-20 minute sessions focused around cables and machines?I would recommend looking into some older Ray Peat interviews. It's fascinating hearing Ray talk about this. Especially when he brings up how the eastern Europeans were accused of doping, when all they were really doing was focusing on this concentric method of training and avoiding the production of lactic acid, causing the body to increase the ratio of testosterone to cortisol. "The muscle shrinks from cortisol and grows from testosterone." - RP
He also mentioned that when a person is under stress [from eccentric exercise and lactic acid production], their body can only make enough testosterone for the heart, lungs, brain etc. But when muscle cells aren't stressed, [from proper use of concentric exercise and not over-training], this shifts the balance towards actually producing some testosterone locally in that muscle tissue as well as responding to that testosterone and blocking cortisol.
I used to be an advocate for doing heavy squats, as that is what people say, it raises testosterone. But I've been having FAR better results by keeping the gym sessions short, 15-20 mins, and pretty much only doing the concentric part of the exercise. Less compound movements and more cable machines, leg machines etc.
Also in relation to not being able to gain weight, I know it sounds simple, but the solution is to drink more milk. I have a friend who always complained of being a hard gainer, he tried eating 4000-5000 calories a day, eating so much that he would throw up, and trying all those weight gainer protein shakes, and still not gaining weight. After I suggested he drink a gallon of whole milk, he put on 10 kg in a couple of months
Yes. once or twice a week.Are you still doing 15-20 minute sessions focused around cables and machines?
Are you still doing 15-20 minute sessions focused around cables and machines?
the lactic acid stuff is interestingYes. once or twice a week.