-- Weightlifting & Nutrition Thread -- v9.0 Optimized


#13725

Ok so holy shit. I switched over to this routine 3 weeks ago after I felt like I was done with 5x5 and I have never gotten so strong and grown so much so fast before. I feel like It should share it.

I’m keeping the mass building days at 3x4 and the hypertrophy days at high reps, trying to get 12 reps on all sets. I have this shirt that fit nice and snug 3 weeks ago and fast forward to right now, it’s tight as hell on my arms. I like this routine a lot.


#13726

God dam you lived 3 years with all that!?! That’s crazy. I have a similar story, was playing football when I tore my ACL, nver dealt with any serious injury before, so I just limped my ass to work after and let it heal. Visited my pcp and she told me it was just a lil sprain after just x-rays(no MRI taken, fuck that, i always asked for it after that). Buckled on me like 3 more times in a span of 3-5 months and she just kept saying just a sprain. I said fuck this and went to a specialist where they told me I tore my acl.

About the physical therapists, I feel ya on that. My lifting coach bud told me that most PT’s they send you to are useless after like 2 weeks cause they pace you like a 50 year old grandmother. Better safe than sorry early on though.

Sounds like you love riding, no homo. Gotta weigh the love of the sport versus can I walk normally when I get old I guess. Probably a balance of going hard buuuut as safely as you can is best. Us older folk gotta work twice as hard haha. Put in the work training and you’ll be rewarded, godspeed brodie!


#13727

Man, you bodybuilding bros. Don’t think I’ve done any weighted lifting stuff over 10 reps, besides sooome easy ass assistance stuff, in like 3 years hahaha. I applaud yall.


#13728

I’m not entirely sure what I’m supposed to take out of this. All I’m saying is that it’s been a great regiment once you hit intermediate lifts.


#13729

For those who do intermittent fasting, are you doing 16/8, 20/4 or full day 2 to 3 times a week? For the last 8 months I’ve been doing 16/8 every day, but on the rare day I go past I’ll recompense by doing a 24 fast.

Sometimes I end up doing 20/4 simply because my appetite has diminished. Keto is effective but IF has proven more convenient to do year round and my energy levels are high throughout the day.


#13730

Tried Gotch Bible over the weekend with my brother. Took a bit longer than I would have liked to finish it but it was some good shit. By the end the jumper squats were killing. Tried to hold a bridge after but only managed a minute, definitely want to improve that and get the workout finished faster in general.

Definitely gonna add a GB to my regular cardio days so thanks for posting about it.


#13731

When you do neck bridging with gotch bible i would do a x10

Ace=10 seconds, 2=20 seconds

Also if you are on a hard surface lay down a towel or yoga mat.

Neck bridging is important in building neck strength.

The focus isn’t finishing faster. The focus is just finishing with good form, posture, and not bitching out. It improves, strength, posture, speed, agility, and endurance. Never think faster, just think better.

Rely on your mental attitude.

If you want to do neck bridges, i would do them for segments of 30 until you build up to one minute.

Neck bridging is so good for combat sports and core strength


#13732

When you do neck bridging with gotch bible i would do a x10

Ace=10 seconds, 2=20 seconds

Also if you are on a hard surface lay down a towel or yoga mat.

Neck bridging is important in building neck strength.

The focus isn’t finishing faster. The focus is just finishing with good form, posture, and not bitching out. It improves, strength, posture, speed, agility, and endurance. Never think faster, just think better.

Rely on your mental attitude.

If you want to do neck bridges, i would do them for segments of 30 until you build up to one minute.

Neck bridging is so good for combat sports and core strength


#13733

Wasn’t knocking ya bro, I train predominantly powerlifting so was just trying to say I hate anything even close to 8 or more reps in the mains lifts, which I see that program doesn’t have, so I misread, sorry. I actually do similar stuff to that program, I just pack power/hypertrophy into the same day in a 3 day split with an extra bench focus day cause my bench is lil girl levels. Curious, you pull sumo or conventional? Squat low or high bar? Reading good stuff from you man, keep it up brodie!


#13734

Ah, no worries. It’s hard to read tone through plain text! I’ve been doing max reps of 5 for over a year mainly because I both read and heard from many big dudes that building a solid frame before even attempting high rep hypertrophy would give you good results. So far it’s been true!
I actually switched 100% to hex bar deadlifts once I started doing squats on the same day. It lets me hits my quads harder and gives my back a bit more relief. It might also be a more natural lift depending on your body type; for me I find the hex bar way more comfortable but just as physically demanding as conventional. For squats I’ve only ever done high bar. My neck hits forward a bit and is slightly crooked so low bar is awkward as all hell for me :frowning:


#13735

Is it true that marijuana can actually help to loss weight? I’ve been hearing people talk about this lately in some forum i cant remember what forum that is but i was pretty curious about they’re topic. I have been reading this marijuana strain here in https://www.bonzaseeds.com/blog/khalifa-kush/ and all it says that it can help you relax and chill you physically and mentally. Some of them might even help you with depression and anxiety but this issue regarding losing weight when using marijuana is just fascinating. Can you enlighten me with some new information about this?


#13736

Hemp protein powder is gdlk


#13737

Which one ya got? Was looking to try one.


#13738

@dialupsucky whatever you do…never ever try himalayan pink salt.
its very high in potassium which is why you cant have it.
use celtic sea salt instead which is high in sodium and has the same nutritional value.


#13739

My workout routine currently is this in general. I do this every other day or so or whenever I feel like it. I increase reps when I get stronger:

  1. 50 push ups or stay in a half way up push up position for over ten seconds and then do about 20 push ups.
  2. Dumb bells rows with a 50 pound dumb bell for 12 or more reps or ten pulls ups.
  3. Shoulder presses with 40 pound dumb bells for around 10 reps.
  4. Curls with 25 pound dumb bells for 20 reps.
  5. Triceps extensions with a 50 pound dumb bell for 10 reps.
  6. V-Ups for abs at 20 reps.
  7. Supermans for the lower back for 30 reps.
  8. Dead lifts with two 50 pound dumb bells for 11 reps.
  9. 60 squats.
  10. 60 calve raises.

I walk about two to three miles a day for cardio. I just started sprinting during my walks as well. I also do my own brand of martial arts and yoga.


#13740

wait where did this come from? Lol Or is this just because ive tried so many things???

As for a update on my fitness goals etc I guess if you will. Well the past year or so ive lost about 5 pounds feels bad but I dunno at the end of the day what can you do my health is what it is I can only be so hard on myself. So its a bit of a bummer but thats life. Still staying in best shape I can with everything going on…

Still no TRT. For hormone stuff if people care past couple blood tests free T was low on both, but I did have one that had a test in the 300 one time, then 500 the next which is “good”… but again free T never seems to raise. Sadly though when my T was 500 my estrogen raised with it of course to high limits. I dont feel like trying arimidex again though so meh. Strangely and my doctors have no answers for it, my pregnolone or progestrone whatever it is was like a fucking 16 I think( should really check the tests before i write this stuff but whatever that range you get the idea)and then next test… it was a 125? Doctors say it makes no sense. And although there should be no mistakes made when people take blood so…

ya they have no idea how thats even possible considering I havnt switched anything. As usual im medical anomaly mode.

Other than that wont get depressing wiht health stuff thats been going on. But hey you only live once so trying to work out as much as I can and fake it.


#13741

no i tried pink himalayan salt. lowered my blood pressure which was unexpected since i thought it would raise it. its very high in potassium. and you mentioned before you have your potassium levels always very high.
which also means you prob have a lower blood pressure than you should.
celtic sea salt on the other hand has the same 84 nutrients the pink salt has but its high in sodium. and sodium pushes the potassium out of cells so.
as for TRT.
you dont need it.
just take SAFED MUSLI.
it has testosterone like effects.
it feels like TRT but without the hassle. it also fuels your muscles like no other herb or root ive ever tried. its pretty good.
right now im on monolaurin derived from coconut…which kills virus, bacteria, and fungus from the inside out and is great for energy.
my bacteria infection that ive had for 6 months is disappearing amazingly, and my energy levels are through the roof.
but unfortunately coconut is a phytoestrogen and my nuts are turned off completely on monolaurin. but im feeling cleansed. maybe that will help rid your lyme disease. who knows. i do advise you take yogurt because unfortunately the monolaurin also kills gut bacteria needed for digestion. monolaurin makes me feels consipated if i dont eat yogurt while taking it.


#13742

i highly recommend the safed musli. trust me even if it has no effect on your hormone levels it fuels muscles like you wouldnt believe. i would always cramp up quickly when exercising and on the musli i never ever cramp.
i recommend it to everyone here. you all have to try it out. its amazing. tastes like dirt tho.


#13743

Man, I really miss the diet routine I had back in America: keto + intermittent fasting (16/8) I know some of you guys are just calories-in-calories-out when it comes to cutting, but what you eat and when matters: this diet did a great job of keeping insulin levels in check and curbing hunger. I was gaining muscle and cutting. It was a dream come true.

Since I’ve been living in Japan, however, I can’t do keto anymore, since my lunch is provided at work, and it ain’t keto (it even has my most hated food: soy. most of the time). It’s even harder since I live out in the sticks, so food options are limited.

The moral of the story is: do keto and intermittent fasting if you want to lose weight and gain (or just maintain) muscle. I’ve done a lot of diets, and this one is simply the best.


#13744

dr. berg is the best doc on the ole youtube and he does a great job explaining why keto+intermittent fasting works and how it works.

i get my vitamin A, D, E from cod liver oil. and my B vitamins from nutritional yeast. my trace minerals from sea and himalayan salt + fulvic acid. and my C vit from fresh oranges and camu camu.
and my proteins from milk mixed with protein shake. iodine from spinach.
but i need to eat more veggies with lean meat and cut out rice and potatoes slowly to remove the starchy carbs to lower insulin resistance.