Message from @ThisIsChris
Discord ID: 416782401876787201
*Rubs GNC Merchant hands together*
@Gaius Mucius Scaevola I would do your own research, bro. Take the fitness redpill. Nearly every 'knowledgeable about fitness' guy will have different opinions
if he doesn't deadlift, he's probably a scrub tho
kek
i do my own research but there's so much information out there it's hard to sift the good from the bad
I'll get to you on Creatine later, at work there right now actually lol. But long story short, Creatine Monohydrate or HCL is good as long as you're drinking water and aren't afraid of possible "Fluffiness".
and then i'm not sure what works or what doesn't and end up not doing anything because I don't know what works best
Take creatine
It’s the most researched supp out there. Normal monohydrate is fine. You should already be drinking enough water anyway
If you aren’t at 1.5 gallons a day and you’re active you should be. 5-10g creatine won’t destroy you
drinking water is kinda mainstream so i abstain from it
What about 1.5 gallons of tea 🇬🇧
1.5 gallons of milk
As someone who is lactose intolerant that might kill me lmao
Everything about this video sucks. Sorry but it’s what I got today. Finally about to eat for the first time
You had two more reps.
Was only programmed For two reps
@peytonT thanks for your thoughts.
@Suomi Stronk I look forward to your supplement-industry-insider insights
Would it be better to just talk in voice? @ThisIsChris
@Gaius Mucius Scaevola Can I talk to you in voice about it?
@Suomi Stronk i've got a friend coming over in a bit but i can hop in for a few minutes until he gets here
Gotcha. I'm getting in now. On mobile so excuse me there.
can you hear me?
oh shit my buddy just got here @Suomi Stronk
let me know when you're free some other time to chat
A few weeks ago I mentioned in this chat that my gym owner (former champ of some sort) has as a program for absolute beginners Day 1 of week Squats and Bench 3x8 work sets, Day 2 Squats and Bench 4x6, Day 3 3x8 Deadlift and Ancillary Deadlift exercises. I mentioned that in this chat and got a lot of comments that "Sounds great sounds like the guy knows what he's doing" and in particular when contrasting with SS I heard from here and other people I've talked to that "Yeah the 3x8 is better than Rippetoe's 3x5 for a beginner, you need to build volume". At the time it sounded reasonable, and I am used to the 3x8 sets now, but another friend who follows SS to the letter asked me why 3x8 would be better than 3x5 for a beginner. I could say "You need to build volume" but I realized I don't actually know what I would mean by that. Can anyone please explain?
I don't get why you would need to build volume for the sake of volume
when I ran SS I was able to progress so fast, and likely faster than I would have with 3x7
Adding more reps or sets is adding volume. Volume being the total amount of lifts. I assume he is suggesting that higher volume is better, and as a beginner you benefit more with extra volume. For example, in a lot of Sheiko routines, the volume is added by the amount of sets instead of reps. You'll end up doing 7-8 sets, but for lower rep counts. As you get further into strength programming and start to use things like Sheiko, Smolov, or Westside, having that "built volume" will help prepare you more than a 3x5 I think. 3x5 is barely anything. 15 reps? 3x8 adds almost 10 reps to your count
3x8 too
My bench progressed faster with volume, whereas my squat progressed much faster with 3x5*
Russian coaches say that you should train smaller muscle groups with more volume and larger muscle groups with less volume
So that makes sense! How interesting
I think that the idea of volume for beginners is that you are still getting use to the movement, and if you are adding weight in proper intervals, then for a while you will be lifting less weight that your body really needs to stimulate growth. This is due to the fact that your muscles are just getting use to moving this was and not necessarily that they can't lift more weight.
By adding volume you are exhausting the larger muscles due to work load without needing much weight and also hitting smaller muscles groups that will be called upon once the larger groups get tired.
But I don't have any science at my finger tips to back that up. @ThisIsChris
^^
I disagree on the volume aspect for a complete beginner. Because the novice has not adapted to the movements he will experience debilitating soreness from high volume work and not be able to make progression early.
And now we have reached the classic impass of all discussions regarding specific preferences in fitness and training: "Try out both programs and see what works for you." I would suggest starting with fewer sets and if you are seeing measurable progress, then just stay with that as long as it works. If you start to stall on adding weight to the bar, then check first your nutrition and sleep patterns before considering changing to another program.