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      03-01-2021, 09:53 PM   #2861
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Quote:
Originally Posted by Pearga View Post
Guys, I need your advice on a training split for the week. I want to focus on the legs and shoulders that are behind me. Should I train my shoulders 3-4 times a week after every workout for my back or chest? And should I split my leg workout into two parts - hamstrings and quads?
It depends on the intensity

To get them to grow you need to break down the muscle, feed them and let them recover. If you're not allowing them to recover they won't grow. If you don't stimulate them to break down the muscle they won't grow, if you don't feed them they won't grow.
So figure out how long they take to recover to figure out your split.
The less intensity the more per week you can train. The more intense the less you can work them out per week.
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      03-02-2021, 09:55 AM   #2862
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Simple stuff ^^^ and good reminder. I spend too much time passive recovering rather than actively doing so.
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      03-17-2021, 07:41 AM   #2863
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Been a little bit since this was posted on. Been getting after the last two weeks here. We are now just about 2 months out from the big day! The fiance has been doing 9week Beach Body Extreme (I botched the exact name, but its close haha) at home which she has been kicking butt with! Had to mount some equipment for her, but other then that she has been fully motivated all on her own which is great. On my end the updates aren't as major - workouts are consistent with my usual and have been averaging around 6 days a week in the gym. Calorie intake is slowly dwindling, probably sitting around 180-185ish. Looking pretty mean, goal might be 175lb pre wedding.

Hope everyone else has been keeping up with their goals!
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      03-24-2021, 09:59 PM   #2864
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I was 192 at New Years. Now 169 and been Ďbulkingí for a month. Great balance as Iíve maintained weight but dropping BF per my wayze scale. I only use that for relative comparison. Not real results.

Iím in a 3 day split with high volume supersets and higher calorie load. They wipe me out and had to increase calories. But staying lean. Very pleased.
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      03-24-2021, 10:14 PM   #2865
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Bulking and losing weight?
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      03-25-2021, 06:46 AM   #2866
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Need more info haha. 192 at new years, so many he dropped below 169 at the beginning of March and has been bulking since. Regardless, a solid bit of weight loss in a short period. Nice job man!
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      03-27-2021, 10:02 AM   #2867
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Quote:
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Need more info haha. 192 at new years, so many he dropped below 169 at the beginning of March and has been bulking since. Regardless, a solid bit of weight loss in a short period. Nice job man!
Haha. Yes. Went from 192 to 169. Now Iím reverse dieting to increase calories slowly to not gain fat but gain muscle and strength. Bulking isnít really the best term
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      04-22-2021, 08:18 PM   #2868
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Staying around 199, feeling solid, no more la fitness, but to the Y, which is much less crowded and way easier to work out at here... also "getting at it" lately and although I have lost some strength in some areas during a 3 week break from working out, I have decided to continue to decrease the use of supplements.
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      04-23-2021, 07:15 AM   #2869
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Staying around 199, feeling solid, no more la fitness, but to the Y, which is much less crowded and way easier to work out at here... also "getting at it" lately and although I have lost some strength in some areas during a 3 week break from working out, I have decided to continue to decrease the use of supplements.
In my opinion, good, they're not needed for progression. Diet, exercise, and sleep - that is all there is to it.

I have continued working out, but 2 weeks ago I had a week where I just wasn't eating too much and having a drink each night lol. Dropped about 10lbs. Gained about 5lbs back this week. So I am sitting right around 180lbs. Tux will be showing up for the wedding in a week here in which I'll have time to send it back if something doesnt fit. About 30 days from the big day so we are in crunch time!
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      04-23-2021, 01:09 PM   #2870
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Quote:
Originally Posted by smokinHawk View Post
It depends on the intensity

To get them to grow you need to break down the muscle, feed them and let them recover. If you're not allowing them to recover they won't grow. If you don't stimulate them to break down the muscle they won't grow, if you don't feed them they won't grow.
So figure out how long they take to recover to figure out your split.
The less intensity the more per week you can train. The more intense the less you can work them out per week.

Yep, gotta kinda try and figure it out. John Meadows has a great video on set amount and training intensity (Mountaindog1 on youtube). in my opinion, the best and most knowledgable trainer out there. and he makes it easy to understand.

You may also want to just count working sets. I never count typically my first two movements in a set. First is usually a warmup for some bloodflow and the second is usually a lighter weight to kinda feel out the movement and form. So if you see me do 4-5 sets, in reality I'm counting 2-3 as "real" working sets that have the weight and intensity to really work the muscle.
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      04-23-2021, 02:46 PM   #2871
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This has been my 1st full week back in the gym in a month. I tested positive for Covid on 3/13 (mild symptoms only - sore throat & muscle ache that lasted 3 days). I was over that after 1.5 wks.

My wife and I were then headed to Mexico for a wedding 2 weeks later, so she didn't want me in the gym at all, so I couldn't be a carrier and give her something. In order to get back in the country, you must now test negative 72 hr before your flight back to the US.

So I ran every day instead. I got down to 198lb. (I'm 6'2.75" and usually avg around 210ish). I had started bulking before I got COVID and been building strength/endurance. Lost it all and am having to start back at square 1 lol. I'm around 202 now, so getting there. Was going to aim for a lean 215 for summer, but I'll probably just aim for 210 & be happy with it. Ugh, such is life... 1st world problems
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Last edited by ramman434; 04-23-2021 at 02:46 PM.. Reason: .
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      04-23-2021, 02:49 PM   #2872
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Got to 226 this year wasnt very committed to bulking. Thinking im gonna go leaner try and maintain 215ish by eating same and upping activity/cardio. Easier for me to be skinny so gonna go with it for a while.

Last edited by 1MOREMOD; 05-07-2021 at 01:15 PM..
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      05-07-2021, 11:01 AM   #2873
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Couldn't find any motivation seriously , it makes me sad how people are so serious about the gym thing
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      05-07-2021, 01:16 PM   #2874
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Go first find motivation later. Its routine and discipline not motivation.
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      05-10-2021, 07:55 AM   #2875
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John Meadows has some great information. I enjoy his training videos. I found Eugene Teo from his videos. Teo has some great information as well.

Some good insights from both of them regarding specific exercises and training in general.
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      05-10-2021, 09:38 AM   #2876
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Quote:
Originally Posted by JReis View Post
John Meadows has some great information. I enjoy his training videos. I found Eugene Teo from his videos. Teo has some great information as well.

Some good insights from both of them regarding specific exercises and training in general.
Yep meadows and humiston for me
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      05-10-2021, 10:34 AM   #2877
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12 days out from the wedding. Suit came in and I tried it on after a night of eating & drinking a ton. It was just a smidge snug, so I figure if I am diligent over the next 12 days it will fit perfectly. We will see! Ready for a vacation though that is for damn sure.
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      05-13-2021, 03:59 PM   #2878
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New CDC guidelines for fully vaccinated people and masks today.

In a sharp turnabout, federal health officials on Thursday advised that Americans who are fully vaccinated against the coronavirus may stop wearing masks or maintaining social distance in most indoor and outdoor settings, regardless of size.

Still wearing masks in gym for me (CA)

For you people that live in states that still have indoor mask rules, do you think your gym will start changing rules?

I'm used to it... but on the other-hand, would much rather not wear one in there.

Thoughts?

PS. I don't give a shit if you live in a state thats been mask free and you just want to boast about not wearing one.
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      05-13-2021, 05:20 PM   #2879
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My gym never closed and never required mask never a case in there hmm.
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      05-14-2021, 06:46 AM   #2880
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My gym closed for maybe 6 weeks. Their mask rule is that you have to wear one while walking around, but at a station/bench/treadmill/etc you do not. With that said the walking around mask rule is basically non-existent. I think they just have the sign from a liability stand point.

8 Days from the wedding, been leaning out throughout the week. I'll try the suit back on tomorrow, don't think I will have any problem at all. Getting pretty excited for the big day, and definitely ready to hit up Costa Rica following!
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      05-14-2021, 08:01 AM   #2881
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Been enjoying life outside the gym more lately, amazing how much of a more focused and intense workout I can have when life outside the gym is more productive.

Continuing to workout at home - 2 sets - 10 - 15 rep range, then gym 2/3 times a week and seeing good results.
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      06-07-2021, 10:53 AM   #2882
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Finally got back in the gym last Wednesday after a full 2 weeks of no exercise due to the wedding and honeymoon. That may have been my longest period of gym time off over the last half decade lol. Felt great to be back, but I definitely had a mean bloat going those first couple days haha. Things are coming back together though. I plan to start upping my running regimen. Pretty sore after the first few days of lifting, but that is usual. I would think that now that the wedding is over I'd want to relax and eat my face off, but for some reason I feel like dialing things in even tighter and really seeing what I can do this summer. I'll hit the scale at some point this week and get some starting numbers together for sure.

Today was cardio day in the gym. 10mins incline treadmill -> 10 mins rowing (1300m) -> 10 mins on the bike -> 10 mins abs -> finished with a 5k (24mins at a casual pace).
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