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

[NACH3]

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

[guitarzan]

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

[charger69]

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.


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[NACH3]

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

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.


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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

[guitarzan]

I have not nach, that's a long thread!

[NACH3]

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

[Capebuffalo]

Hit training
Mass/ Recomp
Eating a surplus

[guitarzan]

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

[charger69]

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.


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[David LoPan]

Do we need to be on a diet? FML, rethinking my strategy.

[NACH3]

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.


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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

[RaginCajun]

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!

[MuscleScience]

Diet: Keto 1850-2000 kcals/day
Goal: Cut to sub 8%Bf
Workout: Antagonist/agonist upper and lower body split.

[diesel101]

Lift heavy weights and a lot of them.
eat very little and take a lot of diet pills from walmart.

[charger69]

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


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[NACH3]

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


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if you have any ?'s ask me or Marcus he has a way with words and done this training for 32+ yrs

[charger69]

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.


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[NACH3]

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.


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got ur pm whatcha think

and your working all angles

[bethdoth]

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.

[musclestack]

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

[guitarzan]

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?

[kelkel]

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.

[MuscleScience]

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?

[NACH3]

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?

[NACH3]

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

[musclestack]

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!

[kelkel]

You do 21’s Kel?

I have tried them but I'm not the biggest fan. Feels like cardio.....

[MuscleScience]

I have tried them but I'm not the biggest fan. Feels like cardio.....

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