DETOX foods is what you want

Interesting. This is pretty close to pyramid day for the Sheiko powerlifting program which might go

barbellxwhatever
50%x6
60x5
70x2x4
75x2x3
80x2x2
75x2x3
70x6
60x8
50x10

I alter this to my purposes to something like:

50x6
60x5
70x4
80x3
85-90x2-3
75x8 (max reps)
60x10
50x12







This isn't exactly what I'm looking for though. Ronnie Coleman didn't do a 1RM before he dumbbell benched the 200's for 12 reps. Similarly Dorian doesn't do a heavy 2-5 rep set before his max set of 6-8 reps. They did some amount or variant of rep work to warm up to that level and then got in their main work set. In the case of that legendary Coleman workout, he did a drop set of 1x8 following the 1x12 and then switched exercises.

Is it really standard for bodybuilders to build up to a 1-3RM now before doing rep work? Every week presumably? Seems like this would detract from achieving max reps in the hypertrophy range

I'm basically looking to DB Bench once a week for a main work set of 6+ reps, and barbell bench the other day for lower reps. Conceivably I could start off with 70x10-12 and work up to 5-8 reps the following weeks, then repeat. Or just spam 4x10 or whatever.

I was surprised to read that. Could someone explain the logic behind the 250x1 rep in kidcolin's example?

I think I saw a t-nation article about ramping up that advised a heavy single before work sets, but kc may be more referring to Mike T. style programming that simply calls for an @8 single as part of the program.

I don't think it's standard at all. But I think it's common to build up to a really heavy set of 8-10 or whatever where it's almost an 8rm say, then do volume work at lower %.

I didn't say do a 1RM.

you're not ronnie coleman or dorian. and neither would have suffered for doing a heavy-ish single at like 85-90% before busting out 12 reps of heavy DB bench. in fact it might have got them an extra rep.

All in all this is small potatoes. Just try it, see if you like it, and if you don't, don't!

My guess would be the weight for the AMRAP set will feel lighter after doing a heavier set than if you worked up to an AMRAP set.

Yeah I was wondering that as well. Particularly if it's a mental thing or physical.

You can get a similar effect just holding the bar on bench and not repping it. Sure I saw someone reputable recommend that once in an article. Supramaximal holds.

Just try it out and see what happens.

Maybe a super heavy hold helps. Maybe a 1x85% helps.

This whole discussion is based on the presumption that whatever roided out BBer did was 1) good 2) generally applicable.

This topic is def deep in: "**** that doesn't matter but people love to talk about instead of not consuming 12 floor beers on Friday"

What's wrong with floor beers?

Nothing. I'd like to hear a good breakdown of 11 vs 12 floor beers comparing effect size to supramaximal hold (say unracking 110% of 1RM) vs heavy single (~85% of 1RM) on a AMRAP set.

Just to clarify, I was not asking because I thought it was good or applicable.

I'm pretty sure I'll never use this and was just curious what the reasoning behind it was whether or not it works or is applicable.

Ok, I just don't know these things, so I wanted to be sure.

So rice, potatoes, and couscous are ok.


And ww pasta and 100 % ww bread (if not trying to lose weight) are ok to have, and white pasta/bread is a no go - is this right?

No, it's not right. It just depends.

Let's try this. Why do you think "white pasta/bread is a no go"?

I eat almost exclusively white pasta/rice, and I'm stronger/more ripped than 90% of the asshats who say that brown = good/white = bad.

That being said. I just spent like 400% more on a box of quinoa, since its a "superfood". (jk it makes great make ahead salads. Coucous and bulgur does also... I think.)

NB: Was tempted to equivocate, but I think I'm good. I mean LOLCO can't even challenge my lifts.

I don't know, I'm just trying to lose weight, and I just want to know what foods are good for you. I also know that caloric intake matters, but I just thought that knowing what foods are healthy would help.

Edit: Was under the impression that white pasta and bread were crap.

I hardly even rice but since we are discussing it...

I thought white rice has had almost all fiber and omegas removed. For me I don't see this mattering but it's possible it could for some. Also glycemic index.

Once again, i don't really care just continuing the discussion as it does interest me. I also don't see it ever mattering for the average American diet, but for someone in China I could see it making a larger difference considering the amount of rice eaten.

They're "crap" because they're consumed in mass quantity by practically every western fat person. The key word is quantity.

They may be bad for you to eat because of being a part of a lot of really calorie-dense foods that you love to overeat, like spaghetti bolognese or a bacon cheeseburger. In other words, avoiding them avoids those foods incidentally, which can lead to better diet compliance. But once you develop a modicum of self-control regarding food, it's perfectly acceptable to have a tuna salad sandwich with some pasta salad. Even the bolognese and cheeseburger are fine if you aren't eating them daily or something.

I count roughly billions of people who eat white rice, bread, and pasta and who would literally die if those weren't options. I consider that amazingly healthy. Don't eat too much food. Fin.

Ok, so quantity control of the carbs, and white vs. wheat is silly.

Thx for all the answers. I just assumed that white was garbage and ww was okay in the bread and pasta argument, but either needs to be consumed in smaller portions.

Weigh your food. Track your calories. You will learn.

I really think people find whole wheat/brown stuff helpful in losing weight because:

1. fibre content is higher so people feel full for longer
2. the brown variety generally tastes crappier so you end up eating less

That sounds about right grizy.


Ok, so start the eating right plan soon. Paleo, but mostly just good foods and exercise.

Should I have a cheat meal? Paleo wants you to stay on the plan for 30 days, but most diets actually recommend a cheat meal, for make you feel better and for metabolism.

Is this true - after the 30 days, should I have a cheat meal 1x a week?