Results 1 to 28 of 28
Like Tree26Likes
  • 1 Post By guitarzan
  • 1 Post By charger69
  • 2 Post By guitarzan
  • 2 Post By NACH3
  • 2 Post By Capebuffalo
  • 2 Post By guitarzan
  • 3 Post By charger69
  • 4 Post By David LoPan
  • 1 Post By RaginCajun
  • 1 Post By MuscleScience
  • 2 Post By diesel101
  • 1 Post By charger69
  • 1 Post By NACH3
  • 1 Post By charger69
  • 1 Post By musclestack
  • 1 Post By NACH3

Thread: Comp - what type of training diet goals are to be made and why?

  1. #1
    NACH3's Avatar
    NACH3 is offline VET
    Join Date
    May 2014
    Location
    Baking chicken
    Posts
    19,418
    Blog Entries
    2

    Comp - what type of training diet goals are to be made and why?

    As it says above:

    what type of training will you all be doing

    what type of diet will be used and how much cardio

    what type of goals/gains will you expect

    Nach

  2. #2
    guitarzan's Avatar
    guitarzan is offline Knowledgeable Member
    Join Date
    Mar 2006
    Location
    georgia
    Posts
    4,525
    Resistance training is hit, cardio hiit

    No special diet, eating clean with low carbs and fat. Trying to get cardio up to 30 mins

    Shred as much fat as I can while maintaining muscle
    NACH3 likes this.

  3. #3
    charger69's Avatar
    charger69 is online now Knowledgeable Member
    Join Date
    Apr 2015
    Location
    SoCal
    Posts
    7,151
    Quote Originally Posted by NACH3 View Post
    As it says above:

    what type of training will you all be doing

    what type of diet will be used and how much cardio

    what type of goals/gains will you expect

    Nach
    Resistance training with supersets, Trisets, and giant sets. Rep scheme 15/12/10/8 for the first half. 20/15/12/10 for the second half.

    CardioHIIT

    Diet first half macro 48/40/12 p/c/f

    Expect to get down to 10% bf with small muscle gain.


    Sent from my iPhone using Tapatalk
    NACH3 likes this.

  4. #4
    NACH3's Avatar
    NACH3 is offline VET
    Join Date
    May 2014
    Location
    Baking chicken
    Posts
    19,418
    Blog Entries
    2
    Quote Originally Posted by guitarzan View Post
    Resistance training is hit, cardio hiit

    No special diet, eating clean with low carbs and fat. Trying to get cardio up to 30 mins

    Shred as much fat as I can while maintaining muscle
    have you read Marcus' HIT thread from beginning to end? very important imo... HIT will put on slabs of muscle while dropping bf! best of luck

    Quote Originally Posted by charger69 View Post
    Resistance training with supersets, Trisets, and giant sets. Rep scheme 15/12/10/8 for the first half. 20/15/12/10 for the second half.

    CardioHIIT

    Diet first half macro 48/40/12 p/c/f

    Expect to get down to 10% bf with small muscle gain.


    Sent from my iPhone using Tapatalk
    i like lots of muscle to be built in those rep schemes as well as cutting with higher end reps!

    are you going to failure and beyond or just have a rep scheme in your head(a no no imo)

    kill it both of you

  5. #5
    guitarzan's Avatar
    guitarzan is offline Knowledgeable Member
    Join Date
    Mar 2006
    Location
    georgia
    Posts
    4,525
    I have not nach, that's a long thread!
    NACH3 and marcus300 like this.

  6. #6
    NACH3's Avatar
    NACH3 is offline VET
    Join Date
    May 2014
    Location
    Baking chicken
    Posts
    19,418
    Blog Entries
    2
    Quote Originally Posted by guitarzan View Post
    I have not nach, that's a long thread!
    Marcus or I will hit on the mindset which is oh so important and pushing you limits past the day b4 eyeball shakers and what not going to complete failure and beyond dirst and foremost - get this down then you can do beyond failure methods - drop sets - Rest Pauses(RP's) etc - s/s's trisets giant sets - its all about INTENSITY!

    read some posts around the 100,000 mark Marcus re-posted the most important parts of HIT for some new HIT'ers

    I suggest you start reading
    charger69 and marcus300 like this.

  7. #7
    Capebuffalo's Avatar
    Capebuffalo is online now - MONITOR -
    Join Date
    Oct 2011
    Location
    Defiling Myself
    Posts
    23,034
    Hit training
    Mass/ Recomp
    Eating a surplus
    marcus300 and NACH3 like this.

  8. #8
    guitarzan's Avatar
    guitarzan is offline Knowledgeable Member
    Join Date
    Mar 2006
    Location
    georgia
    Posts
    4,525
    Quote Originally Posted by NACH3 View Post
    Marcus or I will hit on the mindset which is oh so important and pushing you limits past the day b4 eyeball shakers and what not going to complete failure and beyond dirst and foremost - get this down then you can do beyond failure methods - drop sets - Rest Pauses(RP's) etc - s/s's trisets giant sets - its all about INTENSITY!

    read some posts around the 100,000 mark Marcus re-posted the most important parts of HIT for some new HIT'ers

    I suggest you start reading
    Thanks nach, I definitely will
    NACH3 and marcus300 like this.

  9. #9
    charger69's Avatar
    charger69 is online now Knowledgeable Member
    Join Date
    Apr 2015
    Location
    SoCal
    Posts
    7,151
    Quote Originally Posted by NACH3 View Post
    have you read Marcus' HIT thread from beginning to end? very important imo... HIT will put on slabs of muscle while dropping bf! best of luck



    i like lots of muscle to be built in those rep schemes as well as cutting with higher end reps!

    are you going to failure and beyond or just have a rep scheme in your head(a no no imo)

    kill it both of you
    Always to failure. Once I meet the required reps with each weight increase, I up the weight. Progressive resistance.
    I am trying to get the different muscle fibers involved.


    Sent from my iPhone using Tapatalk
    NACH3, marcus300 and diesel101 like this.

  10. #10
    David LoPan's Avatar
    David LoPan is offline Knowledgeable Member
    Join Date
    Aug 2013
    Location
    Big Trouble, Little China
    Posts
    2,776
    Blog Entries
    1
    Do we need to be on a diet? FML, rethinking my strategy.

  11. #11
    NACH3's Avatar
    NACH3 is offline VET
    Join Date
    May 2014
    Location
    Baking chicken
    Posts
    19,418
    Blog Entries
    2
    Quote Originally Posted by charger69 View Post
    Always to failure. Once I meet the required reps with each weight increase, I up the weight. Progressive resistance.
    I am trying to get the different muscle fibers involved.


    Sent from my iPhone using Tapatalk
    We have three phases of our lifts - positive/static/ans negative! negative is by far the strongest phase of each lift we have! and progressive overload is very important - if your getting 4 reps than 6 on same lift its time to go higher or 6 than 8 etc!

    after you warm up... you only need 1-2 working sets(i prefer one) and then drop set - not too much... your first working set should be between 4-6/or 6-8 if you like a slightly higher rep range... then drop set or RP if you reach 10 reps(wait about 10-15sec and go again if you reached true positive failure itll be hard to get that 2nd rep)to a total of 12 reps combined but never put a number in your head - if you can get 13-14 reps do it or slow the rep down TUT and this will tear more fibers especially on the negative of the rep

    this put more muscle tissue on me than any other way of liftng... im not saying do it just do what works for you but if you go this route your in and outta the gym with a pump thats unreal and quick gains if eating right and keeping bf at bay with cardio - name of thw game is intensity

  12. #12
    RaginCajun's Avatar
    RaginCajun is online now Pissing Excellence!
    Join Date
    Jan 2011
    Location
    Deep Down South
    Posts
    23,310
    My training will be centered around volume, something Twist and I came up with a long time ago. My body is not ready for HIT heavy lifting just yet, so will be doing MWF full body workouts, and cardio and abs on T TH. Weekends will include some cross training, or if my body is feeling good, may do some lifting. I will be focusing on my weak points, calves, lower back, glutes, and back. As Kel as stated numerous times, I will be starting with the weak points first in my workouts.

    Here was Monday's workout:

    10 sets 16 reps Calf raises
    10 sets 10 reps 45lb kettle swings
    10 sets 10 reps chest fly machine
    8 sets 8 reps Smith machine squats
    5 sets 10 pulldowns
    5 sets 10 tricep push downs

    i was gassed after this, which is what I needed!
    marcus300 likes this.

  13. #13
    MuscleScience's Avatar
    MuscleScience is offline ~AR-Elite-Hall of Famer~
    Join Date
    Oct 2006
    Location
    ShredVille
    Posts
    12,631
    Blog Entries
    6
    Diet: Keto 1850-2000 kcals/day
    Goal: Cut to sub 8%Bf
    Workout: Antagonist/agonist upper and lower body split.
    marcus300 likes this.
    “If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    Body building is a way of life..........but can not get in the way of your life.
    BG

    No Source Check Please, I don't know of any.


    Depressed? Healthy Way Out!

    Tips For Young Lifters


    MuscleScience Training Log

  14. #14
    diesel101's Avatar
    diesel101 is offline Anabolic Member
    Join Date
    Oct 2012
    Location
    upper midwest
    Posts
    4,306
    Lift heavy weights and a lot of them.
    eat very little and take a lot of diet pills from walmart.
    charger69 and marcus300 like this.

  15. #15
    charger69's Avatar
    charger69 is online now Knowledgeable Member
    Join Date
    Apr 2015
    Location
    SoCal
    Posts
    7,151
    Quote Originally Posted by NACH3 View Post
    We have three phases of our lifts - positive/static/ans negative! negative is by far the strongest phase of each lift we have! and progressive overload is very important - if your getting 4 reps than 6 on same lift its time to go higher or 6 than 8 etc!

    after you warm up... you only need 1-2 working sets(i prefer one) and then drop set - not too much... your first working set should be between 4-6/or 6-8 if you like a slightly higher rep range... then drop set or RP if you reach 10 reps(wait about 10-15sec and go again if you reached true positive failure itll be hard to get that 2nd rep)to a total of 12 reps combined but never put a number in your head - if you can get 13-14 reps do it or slow the rep down TUT and this will tear more fibers especially on the negative of the rep

    this put more muscle tissue on me than any other way of liftng... im not saying do it just do what works for you but if you go this route your in and outta the gym with a pump thats unreal and quick gains if eating right and keeping bf at bay with cardio - name of thw game is intensity
    Ok. You have spurred my interest. I do incorporate modifications of what you are referring to as a change up however you appear to use this as a base.
    Do you go slow on the negative or normal?
    How many of these do you accomplish per muscle? Is this based on 1 muscle group per week or twice per week?
    Since you are going pretty heavy (4-6 reps) doesn’t that put unnecessary stress on the joints? When you get to be my age, you consider this. LOL


    Sent from my iPhone using Tapatalk
    NACH3 likes this.

  16. #16
    NACH3's Avatar
    NACH3 is offline VET
    Join Date
    May 2014
    Location
    Baking chicken
    Posts
    19,418
    Blog Entries
    2
    Quote Originally Posted by charger69 View Post
    Ok. You have spurred my interest. I do incorporate modifications of what you are referring to as a change up however you appear to use this as a base.
    Do you go slow on the negative or normal?

    thats based on whats lagging imo or if your going for TUT(time under tension)
    and that can be used to lower the weight for the joints as well - negative training is tough but if you have a spotter u can really tear down the fibers


    How many of these do you accomplish per muscle? Is this based on 1 muscle group per week or twice per week?

    one muscle group per wk except arms are together was and is my favorite - ex for chest do a s/s flys into presses(flys at 6-8 reps presses youll get 4-5) do this and drop set at least once if not twice to keep joints fluidity incline first then flat then some cable work... if you can press more than those two ex's than your not hitting true positive failure - up the reps if joints start to bother you but try not going over 15 total

    Since you are going pretty heavy (4-6 reps) doesn’t that put unnecessary stress on the joints? When you get to be my age, you consider this. LOL

    yes it can be hard o the joints but if you keep intensity up high than as we say LESS IS MORE


    Sent from my iPhone using Tapatalk
    if you have any ?'s ask me or Marcus he has a way with words and done this training for 32+ yrs
    marcus300 likes this.

  17. #17
    charger69's Avatar
    charger69 is online now Knowledgeable Member
    Join Date
    Apr 2015
    Location
    SoCal
    Posts
    7,151
    Quote Originally Posted by NACH3 View Post
    if you have any ?'s ask me or Marcus he has a way with words and done this training for 32+ yrs
    Marcus scares me! LOL
    I will be in touch. I just find it hard to have a workout without attacking the muscle from different angles.


    Sent from my iPhone using Tapatalk
    NACH3 likes this.

  18. #18
    NACH3's Avatar
    NACH3 is offline VET
    Join Date
    May 2014
    Location
    Baking chicken
    Posts
    19,418
    Blog Entries
    2
    Quote Originally Posted by charger69 View Post
    Marcus scares me! LOL
    I will be in touch. I just find it hard to have a workout without attacking the muscle from different angles.


    Sent from my iPhone using Tapatalk
    got ur pm whatcha think

    and your working all angles

  19. #19
    bethdoth's Avatar
    bethdoth is offline Knowledgeable Member
    Join Date
    Jul 2012
    Location
    Drunkest City in the USA
    Posts
    1,306
    This is a hard question for me because I am very happy with my current physique and have some specific goals. I could use to be a bit leaner and that can be done with improvements in diet (less Bourbon), Peak biceps a bit more and build my traps a bit. I will continue to mix it up. Since I am older and joint pain is a concern I do what the American College of sports medicine recommends. Two weeks high reps (light weights), 2 weeks medium reps ( a bit heavier), and one week low reps (heavy weights). I will continue to use good form and move the weights slow and smooth on the positive and negative and squeeze when I hit the top. I also believe in hitting the muscle from different angles, various grip widths, bars and dumbbells, and different bench angles. Do lots of shrugs with heavy weights holding the contraction for 3 seconds for traps. Don't want to hijac the thread but any suggestions on how to quickly peak biceps would be appreciated. Continue with my 30-40 minutes of cardio 3-4 times a week.

  20. #20
    musclestack is offline Productive Member
    Join Date
    Mar 2005
    Posts
    2,093
    Quote Originally Posted by NACH3 View Post
    As it says above:

    what type of training will you all be doing

    what type of diet will be used and how much cardio

    what type of goals/gains will you expect

    Nach
    For 2018:

    Training type: Powerlifting
    Diet: Clean, dense, high calorie foods at about 4-4,500 cals/day
    Cardio: zero cardio (usually have a 6-8 week period every year where I cut down a bit if my mid-section grows)
    Gains: less than 5 pounds (in order to stay in the 220 pound weight class...I don't do well with cutting before a meet)
    Goals: Strength. More specifically, 585+lb squat, 430+lb bench, 600+lb deadlift 450+Wilks score
    NACH3 likes this.

  21. #21
    guitarzan's Avatar
    guitarzan is offline Knowledgeable Member
    Join Date
    Mar 2006
    Location
    georgia
    Posts
    4,525
    Quote Originally Posted by musclestack View Post
    For 2018:

    Training type: Powerlifting
    Diet: Clean, dense, high calorie foods at about 4-4,500 cals/day
    Cardio: zero cardio (usually have a 6-8 week period every year where I cut down a bit if my mid-section grows)
    Gains: less than 5 pounds (in order to stay in the 220 pound weight class...I don't do well with cutting before a meet)
    Goals: Strength. More specifically, 585+lb squat, 430+lb bench, 600+lb deadlift 450+Wilks score
    Strength goals are strong, are you close to those numbers now?

  22. #22
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    28,934
    Quote Originally Posted by rhoag View Post
    Don't want to hijac the thread but any suggestions on how to quickly peak biceps would be appreciated.

    It's mostly genetic but one main course of action is to control the peak contraction on all bi movements, not slam through it. Easier said then done and you have to use less weight but it may pay off for you in the long term.
    -*- NO SOURCE CHECKS -*-

  23. #23
    MuscleScience's Avatar
    MuscleScience is offline ~AR-Elite-Hall of Famer~
    Join Date
    Oct 2006
    Location
    ShredVille
    Posts
    12,631
    Blog Entries
    6
    Quote Originally Posted by kelkel View Post
    It's mostly genetic but one main course of action is to control the peak contraction on all bi movements, not slam through it. Easier said then done and you have to use less weight but it may pay off for you in the long term.
    You do 21’s Kel?
    “If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    Body building is a way of life..........but can not get in the way of your life.
    BG

    No Source Check Please, I don't know of any.


    Depressed? Healthy Way Out!

    Tips For Young Lifters


    MuscleScience Training Log

  24. #24
    NACH3's Avatar
    NACH3 is offline VET
    Join Date
    May 2014
    Location
    Baking chicken
    Posts
    19,418
    Blog Entries
    2
    Quote Originally Posted by musclestack View Post
    For 2018:

    Training type: Powerlifting
    Diet: Clean, dense, high calorie foods at about 4-4,500 cals/day
    Cardio: zero cardio (usually have a 6-8 week period every year where I cut down a bit if my mid-section grows)
    Gains: less than 5 pounds (in order to stay in the 220 pound weight class...I don't do well with cutting before a meet)
    Goals: Strength. More specifically, 585+lb squat, 430+lb bench, 600+lb deadlift 450+Wilks score
    How’s things going with the goods? Happy?
    musclestack likes this.

  25. #25
    NACH3's Avatar
    NACH3 is offline VET
    Join Date
    May 2014
    Location
    Baking chicken
    Posts
    19,418
    Blog Entries
    2
    Quote Originally Posted by kelkel View Post
    It's mostly genetic but one main course of action is to control the peak contraction on all bi movements, not slam through it. Easier said then done and you have to use less weight but it may pay off for you in the long term.
    Regarding traps - I always stay in the 10-20rep range but I go heavy(5-6 plates) just remember to pull your shoulders back(pinch your shoulder blades together then lift... too many people round their shoulders doing nothing of hitting no trap muscles... the wider your hands are the better your length will
    Be the closer the better team height - DBs are great for height(try doing the DBs timed for a minute - heavy(80-100lbers) or more if you’ve got it and can do it - don’t worry about using straps nobone I’ve seen can hold much more than 405 palms over not like a deadlift hold then you can hold much more but work traps uneavenly

  26. #26
    musclestack is offline Productive Member
    Join Date
    Mar 2005
    Posts
    2,093
    Quote Originally Posted by guitarzan View Post
    Strength goals are strong, are you close to those numbers now?
    These numbers are very reachable over the course of the next 12 months. I competed in December, but I was coming off a lower back injury so my squat and deadlift suffered. I hit 500lb squat, 410lb bench, and 535lb. deadlift. My deadlift came up extremely easy; I'm sure I could have handled 560+ but, like I said, I was really worried about my back. Squat will be the toughest for me to build this year, but I'm going to switch some things up and hit it hard. Thanks for asking!

  27. #27
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    28,934
    Quote Originally Posted by MuscleScience View Post
    You do 21’s Kel?
    I have tried them but I'm not the biggest fan. Feels like cardio.....
    -*- NO SOURCE CHECKS -*-

  28. #28
    MuscleScience's Avatar
    MuscleScience is offline ~AR-Elite-Hall of Famer~
    Join Date
    Oct 2006
    Location
    ShredVille
    Posts
    12,631
    Blog Entries
    6
    Quote Originally Posted by kelkel View Post
    I have tried them but I'm not the biggest fan. Feels like cardio.....



    Sent from my iPhone using Tapatalk
    “If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    Body building is a way of life..........but can not get in the way of your life.
    BG

    No Source Check Please, I don't know of any.


    Depressed? Healthy Way Out!

    Tips For Young Lifters


    MuscleScience Training Log

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •