****Official Beginner Question Thread**** - Page 991

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08-28-2017 , 08:35 PM

#24751

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

They're fine.

Quote

08-30-2017 , 09:22 AM

#24752

ActionJeff

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 7,657

Anyone have an idea on the standard bodybuilding warmup for a single work set?

Let's say I'm doing a Yates style bodybuilding workout with a single max effort set at 1x6-8. How many warmup sets would be sufficient to get to this weight?

Ex., for a 200 bench max:

120 (60%)x10
140x8
160x8

Or maybe?

100x12
130x10
160x8

Or:

100x10
120x8
140x8
160x8

Any ideas are appreciated

Quote

08-30-2017 , 12:50 PM

#24753

COCKBOAT

old hand

Join Date: Jan 2010 Posts: 1,202

45x10x3
100x5x2
150x2

Quote

08-30-2017 , 01:45 PM

#24754

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

45x5x2
95x5
135x3
165x2
185x2 or thereabouts. I personally find that reps within 15-20lb of my target weight cause me to improve performance in that set more than they tire me out for it.

AFAIK Mike T. programs ramping sets of the same number of reps starting at around 90% of the target weight, but that's also how he programs volume so it might not be applicable to your case.

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08-30-2017 , 01:50 PM

#24755

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,126

For a 225 workset:

45x10x2
95x10
115x5
135x5
165x3
185x3
205x2
225x whatever

But then I'm an old, and lots of warmup, especially at relatively low intensity, helps me both, well, warm up and keep technique grooved.

Quote

08-30-2017 , 02:01 PM

#24756

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

I should add that this probably isn't how Yates etc. would do it. Bodybuilders don't have time for this ****. They're probably willing to under warmup and have a sub-par set just so they can get to the next exercise and keep the training density as high as possible.

Quote

08-30-2017 , 02:23 PM

#24757

Cinarocket

Carpal \'Tunnel

Join Date: Nov 2009 Posts: 14,793

I feel like 2 sets of 10 at 45 is a bit exaggerating but maybe that's just me

Quote

08-30-2017 , 03:03 PM

#24758

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

225 amrap warm-up

45xwhatecer floats your boat
95x5x1-2
135x4-5
165x3
195x2
225x1
250x1
225x your mother

Quote

08-30-2017 , 03:56 PM

#24759

Ra_Z_Boy

Carpal \'Tunnel

Join Date: Aug 2006 Posts: 36,966

Quote:

Originally Posted by kidcolin

225 amrap warm-up

45xwhatecer floats your boat
95x5x1-2
135x4-5
165x3
195x2
225x1
250x1
225x your mother

From what I've seen from the national level bodybuilders at my gym this might be closest to the truth. Tiny bit of ramping to top weight only then ramp back down and do infinity reps.

Quote

08-30-2017 , 04:37 PM

#24760

Cinarocket

Carpal \'Tunnel

Join Date: Nov 2009 Posts: 14,793

Is there any good reason to include the chest press machine (seated) as part of a workout routine or is just useless if you're benching?

In theory it should be targeting the same muscles more or less but for some reasons, whenever I tried it I could feel it work my muscles quite hard (probably cause it's hard to have bad form) and benches are usually quite busy at the gym so it is tempting at times to swap the bench press for a chest press. Or do both? That'd feel a bit redundant really

Quote

08-30-2017 , 04:50 PM

#24761

Ra_Z_Boy

Carpal \'Tunnel

Join Date: Aug 2006 Posts: 36,966

It's not a replacement and it will eat into your recovery. I wouldn't do too much of it.

Quote

09-02-2017 , 10:15 AM

#24762

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Thoughts on deloads? I always did them 5/3/1 style with greatly reduced volume and intensity but I've been seeing some stuff recently to the contrary.

The way I've done them in the past, I generally would begin the following cycle with somewhat reduced performance, but on the positive side, I felt like I'd really been re-sensitized to training. I'm now considering doing them more like Mike T. recommends since I'm lifting with higher percentages for somewhat lower volumes than I was before, but I'm a little afraid that it won't have the same re-sensitizing effect.

Quote

09-02-2017 , 10:35 AM

#24763

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,126

Few people on this board are lifting with enough intensity for this to matter; neither of us fall into that category. Just take an extra day or two off if you're feeling a bit beat up/life happens and then keep going.

Quote

09-02-2017 , 11:12 AM

#24764

Mihkel05

banned

Join Date: Jul 2015 Posts: 4,835

I side with Monte. I have a friend who actually overtrains and prob should incorporate deload weeks, but instead just takes a month off. Virtually no one does this tho.

Quote

09-03-2017 , 10:07 AM

#24765

chanazrt

stranger

Join Date: Jul 2017 Posts: 13

Quote:

Originally Posted by kidcolin

They're fine.

Thanks. Same question for white rice - Is that ok? comparable to white potatoes?

Quote

09-03-2017 , 10:11 AM

#24766

Mihkel05

banned

Join Date: Jul 2015 Posts: 4,835

White rice > brown rice

Potato very high on satiety for carb heavy source.

Quote

09-03-2017 , 10:27 AM

#24767

Ra_Z_Boy

Carpal \'Tunnel

Join Date: Aug 2006 Posts: 36,966

Quote:

Originally Posted by Mihkel05

White rice > brown rice

Potato very high on satiety for carb heavy source.

How come? I prefer the taste of white but I always thought it was worse nutrient wise.

Quote

09-03-2017 , 10:37 AM

#24768

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,126

Any actual nutritional differences are too small to matter, and brown rice tastes like butt.

Quote

09-03-2017 , 11:13 AM

#24769

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

Brown rice just has fiber. If you get enough fiber, you don't need brown rice.

Quote

09-03-2017 , 11:23 AM

#24770

Mihkel05

banned

Join Date: Jul 2015 Posts: 4,835

https://www.ncbi.nlm.nih.gov/pubmed/2822877

If you really want to nit it up, brown rice has antinutrients that affect many things people are actively trying to achieve more of in their diet.

Quote

09-03-2017 , 03:59 PM

#24771

chanazrt

stranger

Join Date: Jul 2017 Posts: 13

ok, I get it.

i assume white couscous and wild rice fall in the same category vs. the whole wheat versions? but white pasta is crap, right?

Quote

09-03-2017 , 06:37 PM

#24772

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,040

All of these comparisons are very very small rocks. It basically doesn't matter.

Quote

09-03-2017 , 07:28 PM

#24773

Didace

Carpal \'Tunnel

Join Date: Nov 2009 Posts: 19,888

Are you saying there are no magic foods?

Quote

09-03-2017 , 07:52 PM

#24774

Ra_Z_Boy

Carpal \'Tunnel

Join Date: Aug 2006 Posts: 36,966

What about breads?

Quote

09-03-2017 , 10:47 PM

#24775

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

Quote:

Originally Posted by Didace

Are you saying there are no magic foods?

"There are no bad foods, only bad diets."

-Saddam Hussein

Quote

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