Message from @Mark Vandal
Discord ID: 541062367585501185
I do DLs for 2x5 then AMRAP instead of the single set of 5.
Similar to SS 5x5 program, but better for multiple reasons.
@Sonic it got my bench up so it must be good.
@ExternalPepsi Nice. That's my main goal as well. Have made good progress in every other lift except bench.
Doing my first push/pull meet in march!
I was going to do the full 3 lifts, but I developed some bad Achilles tendinitis in my left foot so heavy squats are out of the question for a while
Nice man. Do you have the full training plan laid out?
Yeah, I've my training laid out. 8weeks out right now
For someone trying to put on muscle, is it best to isolate muscle groups and work different ones each day? Like Monday - back and biceps, Tuesday - shoulders and triceps, etc. or a compound workout of bench, deadlift, and squat each session? And should I do low reps with high weight? Or medium reps (8-10) with medium or lighter weight? My daily caloric goal is 2500 but I can't seem to find foods that have high calories and are also full of protein. Usually high calories = carbs and fat. Which I know is good to have some but not too much. I need at least 90g of protein per day.
@Warren H I would say isolation is great for building muscle, have days where you work certain groups
You want to do as many reps as you can without hurting yourself, a good way to do that is by doing a good amount of weight for 3 sets of 8-10 then working your way down a few steps of 5-10 lbs each time, reps are important for endurance.
For high protein foods meat is always a solid choice, when I was starting out getting into my diet it was basically meat, veggies, and protein shakes, portioning your meals is also a good idea to keep you on track with calories/nutriebts
Also when your muscles get sore, meat will help, extra protein will help your muscles heal from all the little tears you get from lifting and you will build mass faster
@StevePines -WA thanks man. Did you mean 5-10lbs or 5-10 reps? My current lifting schedule I'm trying to stick to is 4 days a week, M-TR and then rest F/S/S to let myself recover.
Yeah definitely trying to eat more meat, eggs, veggies and so on. So long as they're not processed foods lol. Do you know a good way to count calories from homemade food? My folks cook something it can be hard to count exactly how much is in what
5-10 lbs, so like I normally start with 35lb bicep curls with dumbbells then when I get tired move to30, then 25 etc. @Warren H
Called moving down the rack
@Warren H Best I'd say is just read the labels to at least get an idea of what you're getting
There's also plenty of apps and such to calculate calories/macros
Well gents, today was my first workout post-surgery. It's been a long 6 weeks (almost 7 actually) and I definitely lost muscle mass. Starting from square one again.
Big yoked ass old dudes in the gym really make you feel like shit
@Mark Vandal As I get older, I actually like seeing guys like that since it gives me hope for the future.
@Will - MD yeah bro I refuse to decay when I get older I'm gonna stay in shape and be one of those
i need to start lifting again my belly is getting bigger and my neckbeard is getting longer
And I need to start blasting tren
Stay natty brah
Until you're old enough for TRT
blast and cruise
Don't tell Siggy I didn't archive this.
Right time right place.
Man planet fitness is NPC central. Just a bunch of different people who don't know each other. Zero sense of community. Might as well be in the gym with a bunch of robots
Yeah but nobody at planet fitness is serious about fitness
Free pizza
And bagels (what did they mean by this?)
my work out routine I typed up for my friends
goals for me and my friends copied from South African Special forces