page 18

2/23/2012 1:11:21 PM

lol at those "myths"

2/23/2012 1:13:53 PM

yeah, it's amazing how many of them I've heard repeated in the locker room at the Y.

2/23/2012 1:21:27 PM

moved 25,000 lbs of weight around yesterday in 45 minutes. this is a new record for me i think.

no bullshit on the 45 degree leg press either

[Edited on February 23, 2012 at 1:42 PM. Reason : barbells]

2/23/2012 1:37:18 PM

Never heard the ice cold water one.

I still drink protein shakes after working out. And the morning after working out when I wake up all sore.

2/23/2012 1:44:55 PM

the ice water one I've heard from pro-ana's who use it to not eat. Something about, if you drink really cold ice water before a meal you wont eat as much, suppresses appetite

2/23/2012 1:51:34 PM

That info graphic dispells myths with myths.

WTF is this more reps creates muscle memory that make work outs less effective?

2/23/2012 2:34:31 PM

Matt let me give you an example of my workout schedule/diet....

Sunday: regular food

Monday: Full body workout. Bench, Squat, Pullups (negatives), chin ups, row (with cable), lat pulldowns, overhead press, curls, dips, abs. 3 sets of the major muscle groups and 1-2 on the curls/dips/abs roughly 20-25 total sets. No carbs afterwards (less than 20 anyway), all fat and protein

Tuesday: Walk the lake (3 mi.) No carbs all day.

Wed: Eat a few carbs (grapes and popcorn) Full body lift. similar to the monday. No carbs afterwards.

Thursday: Jogged three 1/4 miles (2 min.) and walked the rest of the lake (2.25 mi). No carbs all day.

Friday: No carbs.

Saturday: No carbs at all, full body lift.

Sunday: Carbs day to refill.


I should be gaining muscle and shedding fat simultaneously I feel like. I'm getting plenty of sleep and Im taking multivitamin, fish oil, flax, calcium, glucosamine, and bcaa powder prior to each workout.

Trying to get 1g / lb of protein and fat intake is probably slightly less than that. But I'm getting a lot of saturated fats to help with the muscle building too. Ate a 3 lb pot roast today mmmmmm....

[Edited on February 23, 2012 at 2:50 PM. Reason : a]

2/23/2012 2:46:37 PM

I can't really decipher much from that work out. If you are doing good form on all the barbell lifts and getting a training stimulus, that is a decent start.

However, if you are eating in a deficit, your gains will stagnate fast.

Quote :

"I should be gaining muscle and shedding fat simultaneously I feel like"

This is the holy grail of training and can only be accomplished in a few ways:

1. Anabolic steroids.
2. Until your newbie gains are depleted.
3. Very, very slowly, and meticulously. You have to have a good balance on your intensity, volume, and macronutrient/calories.

And, I know you stated all you care about is visuals. But, if you are new to lifting, you will get the most bang for your buck for a more strength oriented program (squats, presses, DLs, chin ups), with maybe a little high volume thrown in on the guns, shoulders and traps.

2/23/2012 3:12:41 PM

One might wonder why you're walking instead of just jogging the whole way. One also might inquire as to why you've listed Sunday twice. But one might really want to know is why you're partaking in such a detailed regimen when all you really want to do is look good with your shirt off. I measure nothing, ballpark everything, and look fantastic.

2/23/2012 3:12:52 PM

Quote :

"Strength training signals protein synthesis. High volume strength training sends optimal growth signals. "

I'm not sold on the volume concept of strength training. I've volume trained for years, but I've recently switched to DC style training and seen huge improvements in my arms.

2/23/2012 3:12:58 PM

There's a whole host of training stimuli that triggers muscle anabolism...

High tension
Stretching the fascia
Depletion of metabolic substrates
Ischemia
Neural Activation
Destruction of muscle connective tissue
increase in IGF-1, testosterone, insulin, and growth hormone

Some of those are slightly redundant, I may be missing a couple.

High volume, moderate-heavy strength training nails most of those stimuli.

With DC training, you maybe tapping in to some areas you haven't exhausted yet. Maybe?

[Edited on February 23, 2012 at 3:43 PM. Reason : forgot hormones]

2/23/2012 3:37:29 PM

hey matt, don't forget face said he's into this program by like a week (or less).

that's not really a sample size yet to determine if it's effective over any sort of period.

(we know it won't be)

2/23/2012 4:06:53 PM

I dont really see the benefit of running for fat loss or muscle gain. Also I have bad knees and the strain placed on your joints, feet, ankles, knees I don't think is even close to worth it.

I'd prefer to do interval training or sprints but I'm not doing sprints the next day after squatting and with no glycogen interval training is tough. This is my modified approach.


If I don't gain any strength over the few weeks I do this thats okay, as long as I'm burning a ton of fat without losing strength I'll get a lot closer to being able to do pullups.

Without incorporating pullups I just don't see how I can develop the size gains that I want. Also pullups really help my shoulders and i have some nerve damage in them that starts to cause major damage when I do chest exercises (b/c its only working the front of my shoulder) if my back and shoulders aren't strong enough.

I'm down over 1% bodyfat on the scale this week, although I'm sure some of that is related to having less water weight.

2/24/2012 6:02:55 AM

begonias - i just bought the 5 class special and reserved a spot for tomorrow morning's bikini boot camp

2/24/2012 9:11:57 AM

down another 3 pounds! 17 more to go. I need to do some tummy and thigh/butt toning though. Still squishy.

2/24/2012 9:49:32 AM

come to begonias bikini boot camp! it's fun

2/24/2012 10:39:18 AM

I can't tomorrow, but that sounds like fun. I will look in to the 5 class deal!

2/24/2012 10:50:37 AM

When I got back from Haiti and recovered from my sickness I immediately started a creatine supplement into my diet. I started with a loading phase of about 20g for 4 days, and am now taking about 5g/day. It's been about 2 weeks now and I've already noticed strength gains in my upper body, which has been the main target of focus for my workout. I've been doing some kind of exercise 6 days/week. Usually lifting 4-5 days/week with some cardio then 2 days/week doing just cardio for at least an hour. I mentioned in the past my max bench was one rep @ 230. Wed morning i did that again but 2 reps, and I still felt like I could go higher but Defonte said let's wait a bit and work back into it. I've gotten into doing a lot of burnout lifts, where I usually go for 65% of my max and then combine with pushups and go back and forth until I drop. Same with arm curls. My biggest focus areas the past two weeks have been chest, biceps, and shoulders. Cooked up some chicken the other day, trying to get in 5 meals/day and keep it medium carbs and very low fat, and get in 2700-3000 cals/day. I think this will work pretty well for me till the end of march, then in april i'm going to switch over to a cutting phase, keep my cal intake under 1800/day and focus more on muscle maintenance and cardio rather than strength training. The plan is 6-10 weeks dropping 1lb/week and losing 4-5% body fat. Weighed in 202 this morning, 16.7% body fat. To get to 12% BF I will need to lose about 10lbs of fat i think. I don't really want to get below 190 which is def going to happen if i start cutting now because i've been told you'll likely also lose some lean mass in the process, so I'm going to try to bulk up to 208-10 first, then cut down to 195. I've found at this point getting stronger and more fit is way way wayyyyyy more about my diet than what I lift. It's my biggest struggle. Trying to chow down 3k cals of HEALTHY stuff while watching your fat and carbs is like feeling bloated and stuffed constantly. And with the creatine supplement I am constantly gulping down water to keep from getting dehydrated. But in the end, I think it will all be worth it.


me this morning






This was my back pic a few weeks ago, you can tell the gains i've made in my shoulders and biceps here

2/24/2012 10:59:04 AM

how tall are you?

2/24/2012 11:14:48 AM

6'4" why

[Edited on February 24, 2012 at 11:22 AM. Reason : .]

2/24/2012 11:20:58 AM

trying to gauge what 16.7% bf looks like

and how i compare

but you're like 6" taller than me.

2/24/2012 11:39:11 AM

oh lol. that number is from a handheld omron scale i bought recently.




it says the it is good within 3-4% so prob not the most accurate tool but it was cheap and handy to have around the house. I've never done any caliper or water displacement tests.

there is an athlete mode and a normal mode. I use normal mode. On athlete mode it says my number is lower, like 14%, but I don't think I'm there quite just yet. Normal is fine for me.

2/24/2012 11:43:09 AM

those things tell me I'm 50% bodyfat. they can help you a little bit with judging fat loss, but you're better off using a scale, a mirror, and a weightlifting log.

2/24/2012 11:48:31 AM

i have a floor scale, and a set of calipers.

scale says 24-28%, calipers say 16-18%.

so i'm in the "who fucking knows" camp, and look at pictures on the internet to try and figure it out. no homo.

your traps ran away

[Edited on February 24, 2012 at 11:49 AM. Reason : e ]

2/24/2012 11:49:10 AM

haha, ya i need to do more shrugs and rows. lol

2/24/2012 11:56:46 AM

i thought shrugs were bad for you?

One thing that's helped me a lot this week is that i normally drink about 3 cases of beer (mostly light) a week and this week I didn't have any beer i just drank whiskey one night for the UNC asswhooping.

This low carb thing has really stunted my beer and carb cravings too.. usually on a night where I don't drink I have to eat a crapload of carbs or i freak out

2/24/2012 12:13:01 PM

Quote :

"i normally drink about 3 cases of beer (mostly light) a week"

holy crap that's a lot of calories!


Good job ending that!

2/24/2012 12:19:42 PM

damn that's like 1200 extra calories per day.

2/24/2012 12:25:27 PM

Quote :

"i thought shrugs were bad for you?"

im not really sure. I know that if the weight is really heavy it can be a strain on your back/spine but i'm not close to that. I can do 10 reps of side raises with 12.5lb weights and feel a burn. It doesn't take much

2/24/2012 12:35:17 PM

and wow @ 3 cases of beer, lol. I hardly even drink anymore and even when I did, I'd prob have 5-6 beers max.

pizza, on the other hand...

2/24/2012 12:36:41 PM

well most of the calories in light beer are just sugar alcohol so it's not quite the same as eating 1200 calories worth of junk food but yeah it's still a lot of extra carbs overall and when you're drunk you're not burning fat.

I do try not to eat fat after I start drinking and I'm usually successful, the only time its impossible is if you go out to eat dinner. But yeah while normal people are burning fat during their sleep I'm usually not. That's why I usually make a special effort to eat clean during the day.

The last time I switched from beer to liquor I lost 10 lbs in 5 weeks. And that's without dieting or exercising. Beer can really pack on the pounds. The problem is that drinking liquor every night can cause problems in your life.

[Edited on February 24, 2012 at 12:42 PM. Reason : a]

2/24/2012 12:39:27 PM

^no.

2/24/2012 12:41:25 PM

I need 1.5 to 2 inches to comfortably two hand drop step dunk. I'm getting pretty good one handed and can currently two hand up to a volleyball size ball. Anyone ever train for this? I've been doing front squats as it seems to best mimic the motion. I'm a one foot standing jumper if it makes any anyway difference.

5'11" legit height. In peers terms im a tall six footer.

[Edited on February 24, 2012 at 12:49 PM. Reason : .height data]

2/24/2012 12:48:09 PM

This had me rolling.

Quote :

"i normally drink about 3 cases of beer (mostly light) a week"

and

Quote :

"The problem is that drinking liquor every night can cause problems in your life."

I would think 3 cases of beer a week would cause the same problems.

2/24/2012 12:57:53 PM

I'm assuming you already do calf raises, those help obviously.

Front squats are one of the best though. One of the things to focus on is lifting weights quickly during the concentric movement. You need to be training for explosiveness.

If I remember correctly you're pretty skinny so losing bodyfat won't help, but you can train for strength rather than mass which can help you weigh a little less when you add upper body strength.

Sprints will help a lot also in building leg strength and helping you recruit the muscles you need for jumping.

edit: Forgot to mention deadlifts. Those also.

^ drinking 12 beers on a weeknight usually means you started at after work around 5 got a good buzz then maintained it for the next several hours. Drinking a pint of liquor might last you an hour or two and then you are hammered at 7 PM and then theres no telling where the night will take you.

[Edited on February 24, 2012 at 1:03 PM. Reason : a]

[Edited on February 24, 2012 at 1:08 PM. Reason : a]

2/24/2012 1:00:22 PM

For the vertical jump, I'd focus more on hip extension power than knee extension...

In other words, low bar squats may be more useful than front squats. On top of that, power cleans, jerks, depth jumps, and hip flexor work is important too.

Make sure your hip flexors are not tight, as that will mitigate hip extension power, especially at end range.

Improve your ability/speed in to hip flexion... The quicker and more powerful you can accelerate your body towards the floor, the stronger ground reaction you will create, and this will enhance hip extension power.

Jumping is more about hip extension than knee extension. Both are important.

Make sure you are building strength AND power. To develop power you have to do frequent, flawless, fast reps. Do not do power work while fatigued, nor continue to do it once you start to slow down or form breaks. Make sure you have complete recovery between sets.

2/24/2012 1:08:50 PM

ah yes definitely hip flexors. It's been years since i trained for basketball but those are extremely important. It helps you a ton defensively too.

Also one tip for dunking. Instead of trying to get the ball and go dunk... just sprint towards the rim anyone takes a shot and jump up for the putback dunk.

It's about a million times easier to execute and it will turn just as many if not more heads. The only dunk I ever completed on a 10 foot goal was like this, and most of best 9-9.5 foot dunks were done the same way. Also, you can actually dunk ON people this way even if you can barely dunk alone.

2/24/2012 1:24:06 PM

A running cheese 'dunk' will be rough as I'm not a running jumper. I didn't realize I was even capable until hitting my hand on the rim during layups. Do calf muscles do much in the grand scheme for jumping? It wouldnt seem so. Hipflexor is something I could work on. Losing weight isn't an option hahah...

2/24/2012 2:02:59 PM

Stand directly beneath the goal. Jump up and touch the bottom edge of the backboard fifty times in a row without stopping. These are tiny bouncing jumps. Now tell me which muscle is on fire in your body. Yes, calves are important.

Notice most people you see playing pick up hoops that can dunk have extremely large calves.

2/24/2012 2:37:21 PM

and yet black people are notorious for having smaller calves.

2/24/2012 2:48:11 PM

yay cass!

in tomorrow's class we'll be doing the choreography for the workout video we're filming next week

I did an easy version today and I can tell my glutes are going to be sooooooore. kim kardashian booty here I come!

2/24/2012 3:31:08 PM

^will that workout video be available to the public?

2/24/2012 4:28:23 PM

What size shoe do you wear Quinn? I'll sell you my old jumpsoles

[Edited on February 24, 2012 at 5:15 PM. Reason : ]

2/24/2012 5:15:15 PM

^^yes!

the ultimate goal is to have the program be the next P90x type thing, but right now we're filming clips that will be a free teaser

2/24/2012 6:29:52 PM

I've never seen anyone with large calves jump for crap to be honest. Primarily lanky bird looking ectos like myself...hahahha


I wear between 11 and 12. Do they work? Hahha

2/24/2012 6:33:03 PM

Most of the people I've seen with giant calves were either cyclists or Asians.

2/24/2012 6:37:13 PM

Based on Myth #2 up there, I'm working hard walking to the car.

Quote :

"those things tell me I'm 50% bodyfat. they can help you a little bit with judging fat loss, but you're better off using a scale, a mirror, and a weightlifting log."

haha, yea - I'm out of shape, but one of those said I was almost 40% body fat.

[Edited on February 24, 2012 at 6:45 PM. Reason : ]

2/24/2012 6:41:48 PM

ok I need some advice on exercises to work my core... My typical workout is usually your typical weight lifting stuff, but i've neglected my abs, etc because I had a hurt back and the doc said to take it easy... well i've rested my back and now want to strengthen... suggestions on some simple exercises to start with other than sit-ups?

2/24/2012 7:40:06 PM

[Edited on February 24, 2012 at 8:18 PM. Reason : don't do anything i say]

2/24/2012 7:49:30 PM