If you're doing 50% BBB do the max reps. If you mix it up later doing the BBB 3 month challenge (50% first cycle, then 60x10 next then 70%x10 you'd do just 5,3 or 1 rep to have enough in the tank for those).
Strength Weight Training: Anything and Everything II
- Thread starter cptkirk
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- #2,302
i still can't see the viability of this, there will be a lot more spinning wheels then actual progress resulting a lot of effort for minimal results but you seem pretty intent on doing it
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- #2,303
well instead of doing nothing for 90secs do another exercise in btw your 531 lifts
or
do 2 5431 lifts fit your 1st 2 training days alternating sets of them...the other 2 days are just accessory type days
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- #2,304
I'm not understanding the flaws in my logic based on all the reading i've done, if you can tell me where the flaw is I'm more than happy to accept it. If I can't make good gains whilst training twice a week and playing footy on the weekends I'll just not train and play reserves tbh.
Or are you more so referencing the fact that I'll be eating at maintenance as opposed to a surplus?
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- #2,305
http://scoobysworkshop.com/calorie-calculator/
This is what I use to calculate calorie expenditure, I'm aware that counting calories is not linear to body fat loss but it is linear with weight loss, I'll be maintaining high protein macros as to avoid muscular atrophy (minimize muscle loss)
I've tried dropping carbs before, I should explain I'm not new to this and I've done this stuff before but I just wanted the opinions of people who are experts of football and weights training combined. When I dropped carbs I was exhausted and found myself losing tons of strength as well as volume due to depleted glycogen stores.
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- #2,306
both
if you want to lean eat lower
if you want to gain eat higher
don't do a little of both, it'll get you nowhere slowly
you sad you wanna lean so lean but then bodypart splits aren't the best way to train for that either imo
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- #2,307
its cals in vs cals out so what you drop really doesn't matter in that regard as long as drop something but then other things can affected by what you drop (i.e. footy an carbs)...if you're not hell bent on playing 1's then drop that 3 - 4kg now...do a proper resistance based fat loss program on 3 days and footy on the other 2 days with 2 really easy long duration days
- Aug 30, 2007
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That is not correct, its all well and good saying if i'm in deficit of 3500 calories a week equals one pound of weight loss but the human body is a lot more complex than a simple equation. We all have a set point with weight, the closer you get to that set point the slower the weight loss is. For me at the moment im about 93kg, if dropped carbs and ate 2400 calories a day i would lose 4kg in a week. Try and do the same thing at 83kg and weight loss will slow, even if i eat less than 2400 calories weight loss won't be as great.
Regardless of the marco intake whilst you are dieting, strength will be lost. It seems the main thing you want to achieve is leaning out, this means footy and strength gains have to take a back seat to leaning out.
Personally to achieve this i would do the following.
1. Find your BMR and determine maintenance calorie levels. lets say is 2800 calories.
2. On rest days/no exercise eat around 2400 calories with one meal of carbs.
3. On weight training days only eat 2600 calories (200 under maintenance) weight training will burn more calories and create a bigger deficit. eat carbs around your workouts. So if you workout in the morning eat carbs pre and post work out.
4. On days you train weights and run eat around maintenance levels, maybe a little over. This will be your biggest calorie expenditure day of the week and your exercise will create a big enough deficit.
I think it is also important to have a cheat meal/refeed for two reasons. One psychologically it gives you a break from eating the same foods over and over, and feeling hungry. Secondly, call it bro science what ever you like when eating constantly in deficit its good to have a day when you go into surplus and recharge the metabolism. I like to have them on a Saturday night as it works in with catching up with friends for dinner etc. But yo can also have it after a day where you burn the most calories.
Getting pretty amp'ed about starting 531, found a pretty cool app on android that does all the calculations for it. I'm also dropping about 10-20% off my current 1RM on the big lifts so I can get use to it and I'll have a bigger ceiling in progression.
Training Mad
All Australian
Get on the German volume training, run every other day, do tabatta on the boxing bag at the end of all sessions and there your mornings done then just go to footy training as normal, don't worry you will adapt, take on HFLC and fasting , work hard your body needs volume
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- #2,311
gvt = actual bodybuilders only
why gen pop gym goes. and especially pt's with clients, would do this is beyond me
there's no way you need that much vol in 1 hit
why gen pop gym goes. and especially pt's with clients, would do this is beyond me
there's no way you need that much vol in 1 hit
Training Mad
All Australian
With the gvt take only 1 minute rests between super sets then cut your rest down to the point where your not resting for a whole muscle group,
I'll do 4k Phart leg running followed by chest incline dumbells 35kg, cable cross overs 25kg, decline dumbells 35kg then pull overs 25kg all 10 reps x 10 sets no rest 25 min straight chest done then 16 min of tabata boxing 20 hard 20 easy (2min per combo) 1 hour training done.
Do same with all other body parts
I'll do 4k Phart leg running followed by chest incline dumbells 35kg, cable cross overs 25kg, decline dumbells 35kg then pull overs 25kg all 10 reps x 10 sets no rest 25 min straight chest done then 16 min of tabata boxing 20 hard 20 easy (2min per combo) 1 hour training done.
Do same with all other body parts
Training Mad
All Australian
Have you tried doing it?
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- #2,314
a million yrs ago but it doesn't take a rocket scientist to work out that 100 reps is probably too much for most people in 1 hit...over-fatigue only builds tolerance, not strength, muscle or fitness
Training Mad
All Australian
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- #2,316
i train everyday...i'm just smart about it
Training Mad
All Australian
How do you not gain strength or fitness or muscle? Those little 3 sets x 4 exercise are soft and boring
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- #2,318
what's boring?
Training Mad
All Australian
Small low intensity exercise, if it's not hard I'd rather stay home.
low reps≠low intensity
- Aug 30, 2007
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I am like you, i like doing volume. I have no issued being in the gym for 70-80 mins at a time.
But others may prefer less volume, shorter work outs. Depends on the individual.
Training Mad
All Australian
I understand the 1 rpm but if I do that I do pyramid training and would still pump out big sets e.g 16reps, 12, 10, 6, 4, 1, 1, 1, 10, 16
Training Mad
All Australian
Yes must be over trained.
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- #2,325
that's sort of the point - it doesn't always have to be hard - and it actually can't be
you can train at high intensity for a short time or low intensity for a long time
before you retort, do not mistake fatigue for intensity - they are very different things
