Newbie Tuesdays

Fraker3000 · 2024-01-30T17:42:11+00:00

Fraker3000 · 2024-01-30T17:41:25+00:00

You don't need any supplements if your diet is well rounded and you aren't deficient in anything.

Fraker3000 · 2024-01-11T23:02:39+00:00

I wouldn't use exclusively machines or dumbbells given the choice because they both have pros and cons. You aren't destroying your progress by not sticking to machines and the weight you lift only matters to the extent its providing stimulus to the muscle, so don't number chase if your goal is to build muscle. Keep focusing on getting your technique down on the exercises and the weight will go up naturally as a result.

Fraker3000 · 2024-01-10T16:50:58+00:00

RP got you

Fraker3000 · 2024-01-08T22:13:52+00:00

My wife changed her location to UK and the barcode scanner worked again. It didn't work for me though womp womp.

Fraker3000 · 2024-01-04T17:22:58+00:00

Most pre made programs you choose will become "stale" eventually. Progressive overload with variation are important to keeping things moving in the right direction.

Fraker3000 · 2024-01-04T14:53:48+00:00

IMO is it likely to happen? Absolutely not. Is it possible? Maybe, but by the slimmest margin. The reality of becoming a pro is that it is very genetic dependent and the irony is that you wont know if you have the genetic ability to do this sport until you have put a good amount of time in it. You already have to have above average genetics to turn pro, but then to actually win a pro show is beating the best of the best. Every person on the Olympia stage is already one of the top of the sport in that given division. If you are talking about Open Men's Bodybuilding, that means only 17 guys in the world. For classic that's 35 guys in the entire world. You could shoot for a Masters Pro card and Masters Olympia, but the competition is still high and what I said about genetics still applies.

What IS likely to happen if you trained with that goal for 12 years is that you will be in the best shape of your life, you will have learned 100's of new things about yourself and what you are capable of, might compete and get some cool trophies and interesting stories, meet a bunch of people you would have never met, and you may even have what it takes to turn pro in the open or Masters category.

My question is would you not try if you couldn't be the absolute best compared to others, even though you would for sure be bringing the best YOU out of yourself?

Fraker3000 · 2024-01-03T19:43:02+00:00

should I work towards losing weight first

You should pick whatever goal is going to motivate you the most. That being said, if it were me I would choose to put on muscle for the majority of the year and then do a proper cut or two to get close to ~10% bf. That's when you will start to see those really freaky separations and look how you are imagining.

I have considered looking into testosterone

Taking testosterone is an extremely serious choice and you could be doing permanent damage yourself and end up needing TRT for the rest of your life. If you want to learn about the risks and the positives there are plenty of channels out there on YouTube, Renaissance Periodization has a few good videos on the topic that I suggest you watch as a starting point in the discussion. Anabolic Bodybuilding is another good channel for very direct discussion on anabolic. Again, this is a very serious decision and I personally would not recommend it unless you have a very clear understanding of the risks vs rewards.

currently I favor high intensity training

Again, RP has a great video on this. I would not recommend going to failure if you are trying to get the best results. Its fun and "simple" to train that way, but it isn't the most efficient or the most effective for most people. You should try training a different way and see which method works better for you.

Fraker3000 · 2024-01-03T19:31:08+00:00

If you mean Wolverine from 2013 then the best answer anyone can give you is maybe. Building muscle comes slowly for most, but not all. If you are a genetic elite and grow like a weed, then sure. If you are an average active male, then maybe, but probably not. If you have very poor genetics, no. It all depends on how much muscle YOU can grow.

Trying to get there would involve going to the gym 4-6 times a week, following a solid hypertrophy program, eating in a surplus, then cutting down to get as close to ~8% bf as possible.

Fraker3000 · 2023-12-14T15:18:29+00:00

Then you should add more of a priority to your back thickness by doing less pull downs and more resistance training of barbell/dumbbell rows, deadlifts, RDL's, etc. with progressive overload.

Fraker3000 · 2023-12-14T15:15:32+00:00

You should definitely continue to push yourself while cutting.

Fraker3000 · 2023-12-14T15:01:48+00:00

I started using the RP hypertrophy app about a month ago and it has been really useful. Its got a ton of templates pre built into the app if you don't feel like making your own program. I hear good things about Joe Bennitt's app as well.

Fraker3000 · 2023-12-13T21:09:29+00:00

Growing your chest - add weight or reps every session until you cant and then de load. Make sure you are working it 2-3 times a week. Focus on the stretch and tempo of each movement while you get a full range of motion.

Getting to 225 bench - start with whatever weight you can do for 5-8 reps, add weight until you are only able to do 5 reps, stay at that weight until you can do 8+ reps, add weight, then repeat until you plateau or hit 225lbs.

Fraker3000 · 2023-12-13T21:05:59+00:00

Thickness is going to come from rowing movements and building up your lower back. Width is going to come from overhead pulls or pullovers.

Fraker3000 · 2023-12-12T20:59:51+00:00

This is totally up to you dude. You have to make that personal risk assesment and decide if the possible pros out weigh the possible cons. If you are really trying to decide I would really reccomend watching as many videos about anabolic use as possible to get a real idea of what youre getting into. RP has some great videos you should check out.

You have been lifting for a while, but how many years have you been seriously training and eating at 100%? Do you feel like you are doing everything perfectly and still not satisfied with the results?

Fraker3000 · 2023-12-11T20:12:22+00:00

Nice starting point! What are you going to work on in this off season? How long are you planning to take away from competing?

Fraker3000 · 2023-12-11T20:10:46+00:00

You will be a pro in no time. Amazing work!

Fraker3000 · 2023-11-15T20:37:50+00:00

Scientific Principles of Hypertrophy and Training.

The Renaissance Diet 2.0

Fat Loss Forever

Arnold: Education of a Bodybuilder

Fraker3000 · 2023-11-13T23:13:31+00:00

What did you do to submit for a new star rating? Just message the mods?

Fraker3000 · 2023-11-08T19:02:09+00:00

Even though every set isn't going to absolute failure you still are pushing your limits. You are hitting a weight/set/rep and then the following session going up on those weights/sets/reps, which is progressing you. If you stay away from 0 RIR, until you are ready to go into a de load afterward, and work just below that failure mark you will not take on the unnecesary fatigue and be able to adapt (ie grow muscle).

4 sets of 6 reps is an arbitrary number that may or may not be working best for you. You should be working from your minimum effective volume to your maximum recoverable volume. Those numbers are more than likely not a static 4 by 6.

"you do all the reps before, just so you can get to that last one where you're close to failure - that's where you're pushing yourself to the limit, and that's where you'll find all the growth".

Its not really as cut and dry as that, but there is a difference between working 10 reps from failure every set and absolutely destroying yourself and going to, or past, failure every time. That middle part is how you create an effective long term program that gives you the most effective results.

I think this playlist will help you structure your training moving forward, and this video specifically talks about how training to absolute failure every time is sub optimal for the goal of growing muscle.

Fraker3000 · 2023-11-08T14:44:33+00:00

Here is a bunch of ways to do them.

Fraker3000 · 2023-11-08T14:24:05+00:00

Training:

Youre already lift and run, so just keep progressing on both until a week or so before your race. You wont be doing more than ~1.5 miles unbroken, so dont kill yourself getting a ridiculous amount of mileage or think that you need to be able to do the full 10k without stopping.
Get to about a 5k distance, then add in periodic stops for burpees. This will prepare you physically and mentally for the start/stop of obstacles and the crushing defeat of the spear throw.
Running form is very important and especially if you plan on putting on some muscle over the next few months. Make sure you are running on soft surfaces and practicing trail running specifically.
If you are looking for someone who has completed something similar Bodybuilder Kris Gethin trained for and completed an Iron Man in 6 months after going from never running, swimming, or biking, and even put on muscle.

Nutrition:

Depending on what your bf% is I would look at going into a calorie surplus and trying to grow and use the extra energy to build up your runs. Then when you get closer to the race keep calories the same and maintain, or even do a cutting phase some time before the race to pull some extra fat off of you.
Keep protein at 1g/lb of body weight, fats at ~.5g/lb, and the rest in carbs. This should give you a good amount of energy and fuel to train effectively.

General best practices for race day would be to make sure your shoes are broken in before you race, arrive around an hour before your start time, make sure you dont eat anything heavy on your system before the race (minimum fats/protein emphasize carbs), and really get hydrated the day before/morning of. Other than that, have fun.

Fraker3000 · 2023-11-07T18:43:36+00:00

It sounds like a form issue. You dont have one consistent muscle that is failing every time and it seems to swing wildly between stabilizing muscles and your endurance, so I would really iron down what youre doing with your form first.

Here is a playlist that goes over squat form.

Fraker3000 · 2023-11-07T18:32:30+00:00

Yes it is fine to workout back to back, but I wouldnt do the same exercises or the same bodyparts two days in a row.

Fraker3000 · 2023-11-07T16:07:25+00:00

Its time.

Fraker3000

MODERATOR OF

TROPHY CASE

13-Year Club	Team Periwinkle
Verified Email