Consistency beats anything. I’d say if you like it and can follow it well then it’ll be something good to start with at least. After some months and aren’t making much progress anymore you can always look to mess with increasing volume and/or swap to a more intermediate style program.

I've been going to the gym much more often recently and doing intense compound movements and eating right. My problem is I cannot fall asleep until very late like 3am. I also wake up late but I feel like I have too much energy after gym, I feel super energetic. Any ways to fall asleep faster?

Delete double post

Sounds like you are doing your weight training late at night?

Not really, today was at 4pm, usually it's 7pm, I don't do much during the day so my energy is full

Quote: (03-09-2018 09:29 PM)Mikestar Wrote:  

I've been going to the gym much more often recently and doing intense compound movements and eating right. My problem is I cannot fall asleep until very late like 3am. I also wake up late but I feel like I have too much energy after gym, I feel super energetic. Any ways to fall asleep faster?

Are you taking a preworkout?

It sounds like you are working out too late. Using electronic devices in the evening may also contribute.

Not tired? Lift more! j/k

No preworkouts, electronic devices - way too damn much

AskMen is trying to say that Alicia Vikander packed on 16lbs of muscle to play Lara Croft

Her food plan consisted of a build-up cycle and a cutting cycle. For the build-up cycle, she'd eat meals packed with 40 grams of protein, 40 grams of carbs and 30 grams of fat. For snacks, she'd have 30 grams of protein. Besides water, she'd drink beetroot-lemon-ginger shots and veggies juices with fruit.

For her cutting cycle, she'd have a breakfast that included 18 to 20 grams protein; a lunch and dinner that included 25 grams of protein and 50 grams of "good fat." For a snack, she'd have 20 grams of protein.

To train, Lygdbäck, an ex-Swedish hockey player, had her doing mixed martial arts, rock climbing and archery. He'd also have her doing different functional exercises, which mostly included bodyweight exercises, but also made use of the kettlebell.

"We got some pretty freakish results," Lygdbäck told the Hollywood Reporter. Vikander gained 16 pounds of muscle.

https://ca.askmen.com/news/sports/alicia...rkout.html

Quote: (03-12-2018 03:26 PM)Mikestar Wrote:  

No preworkouts, electronic devices - way too damn much

Use f.lux and if your device cannot be altered in that way (ie brightness settings to what your brain interprets as darkness levels) quit using it.

Don't let your goal get in the way of the process.

Goal = whatever that means in your brain, even if it's just a foggy idea of being more in shape or better looking or just a better person who "goes to the gym". Or maybe a PR.

Process = doing something fitnessy


Don't want to go to the gym? Just go for 10 min and throw a few weights around, be lazy. At least you went, and you'll go again.

In between sets you wanna be lazy? Scroll Instagram a bit for 5 min.

Don't worry, if you're still in the Process, your brain won't let you continue half assed. Your brain will push you. You just have to keep the vehicle moving.

Just some thoughts.

Do pre-workouts actually work? I've never used them before so I'm asking out of genuine curiosity.

Shoulder badly injured, stuck on leg machines for months.

Any ideas of things to add?

Quote: (03-15-2018 07:10 PM)Raylan Givens Wrote:  

Do pre-workouts actually work? I've never used them before so I'm asking out of genuine curiosity.

They do rev you up, for sure, but I don't use them because a by-product of this is that you run hotter.

Like any machines, our bodies have an optimal operating temperature, and I feel like they push me over this threshold.

After a session my clothing is soaked through with sweat, such that I sometimes need help to take them off, so I think it's safe to say that anything that makes me run even hotter, is going to hinder, not help my performance.

I've had preworkouts add a rep (or two) but question the legitimacy/usefulness of that rep (is it real?)

Don't use any right now.

Yes it's a real rep.

The point of a rep is to exercise the muscle. If you work the muscle, it was beneficial.

That's like saying that getting extra reps when youre extra motivated don't count. A tablespoon of caffiene isn't doing the lifting, you are.

Thanks, my knowledge is limited to "lift 3-4 times a week, take creatine, guzzle protein, limit sugar avoid booze."

I've added heavy leg press sessions (aim at 4-5 reps) to my routine and cable work for chest flies and rear deltoid flies (in the 10-15 rep range). I'm getting what appear to be burst capillaries on my shoulders from this, and occasionally get this from squatting as well.

Any way to prevent and mitigate? Should I wait between lifting sessions until this heals before repeating the workouts?

You'll be fine they go away.

I wanted to share a new program I've been running. After programming for myself over the last 3 years, I decided to run something more official. The following 12-week program is designed by Mike Tuscherer and the guys at RTS as part of this experiment they do every year called Project Momentum. I'm running the 2017 PM program. I'm half way thru week 3 and so far it's been very challenging but very rewarding. It's worth at least checking out for anyone who likes powerlifting and has been training for at least a year or two.

https://docs.google.com/document/d/1Z3e2...K0ak/edit#

^ This looks brutal, but I also notice there is virtually no isolation/accessory movements save for a few days every few weeks. Looks like it would be hard not to make progress on something like this.

Sorry to be "that guy" but I must ask. I searched the forum regarding SS and beginner programs and while I read plenty, there were sometimes contradictions or reasons against so I am bit confused. To explain my situation.
I have been lifting regularly at home for some months lately, finally I got serious regarding nutrition (had to get my thinking straight first) so I have some gains for that small amount of time I have put into.

I will start next month going to gym (more choice) and am wondering should I do SL5x5 or SS? Like I said, different opinions regarding this. Which of these programs is more suitable for beginner like me and which will offer better "return" of my "investment" when I get good nutrition and progressive overload into equation?

After 1 year off the weights (and alcohol fueled lifestyle), I went back to the gym in February. 1.5 month later, I dropped 4.8 kgs of fat, gained 2.4 kg of muscle, and improved in everything (hydratation, visceral fat, metabolic age...)
From 26% BF, I am currently 21% BF, aiming to reach 15% by June, max. Is it reasonable to achieve in 2 months, while keeping at least my current muscle weight?

Quote: (03-27-2018 01:28 PM)sterling_archer Wrote:  

Sorry to be "that guy" but I must ask. I searched the forum regarding SS and beginner programs and while I read plenty, there were sometimes contradictions or reasons against so I am bit confused. To explain my situation.
I have been lifting regularly at home for some months lately, finally I got serious regarding nutrition (had to get my thinking straight first) so I have some gains for that small amount of time I have put into.

I will start next month going to gym (more choice) and am wondering should I do SL5x5 or SS? Like I said, different opinions regarding this. Which of these programs is more suitable for beginner like me and which will offer better "return" of my "investment" when I get good nutrition and progressive overload into equation?

Both are good choices. For beginners, it's my opinion that 3x5 is preferable to 5x5 and doing rows is preferable to doing power cleans. So I actually like a blend of both. Just go with whatever one seems more enjoyable.

Quote: (03-27-2018 01:28 PM)sterling_archer Wrote:  

Sorry to be "that guy" but I must ask. I searched the forum regarding SS and beginner programs and while I read plenty, there were sometimes contradictions or reasons against so I am bit confused. To explain my situation.
I have been lifting regularly at home for some months lately, finally I got serious regarding nutrition (had to get my thinking straight first) so I have some gains for that small amount of time I have put into.

I will start next month going to gym (more choice) and am wondering should I do SL5x5 or SS? Like I said, different opinions regarding this. Which of these programs is more suitable for beginner like me and which will offer better "return" of my "investment" when I get good nutrition and progressive overload into equation?

I always recommend Starting Strength for beginners as part of the basis of the program is teaching familiarity and proficiency with the primary barbell movements as well as consistent linear progression.

The only criticism to SS is that it does not scale well as you will plateau with it. Some might plateau in 3-6 months, some might not plateau for a year, but by design it cannot go on forever as you cannot keep adding 5lbs. every workout. Beginner gains do end.