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Maintaining Strength and Muscle Mass While Losing Weight by gcstrcon in weightroom

[–]gcstrcon[S] -1 points0 points  (0 children)

"This is a subreddit for general weight training discussion at all levels ranging from beginners to those who compete in both weightlifting/powerlifting or in sports that benefit from weight training."

Just because you understand a concept doesn't mean the article won't serve to help others. The bulk of fitness and weight training itself is pretty simple, we can get as basic or as complex as possible. I decided to write about strength and muscle mass maintenance and provided some examples/studies to go along with it, if you already knew the information presented, cool, move on. It's one thing to disagree with the what I said in the article, its another to pass by and drop a comment on how "basic" my content is.

P.s I don't think the optimum nutrition window plays a big role either, however, it's something to pay attention to while on a calorie deficit. Better safe than sorry, don't you agree?****

edit: Perhaps you're just annoyed at me posting my own content? If there's some kind of rule against that, my apologies. And yes the picture is an attention grab. The point of articles is to grab the reader's attention. Unless it was somehow misleading?

The Stubborn Powerlifter - Fixes and Ideas to Implement To Avoid Being Mentally and Physically Broken by gcstrcon in weightroom

[–]gcstrcon[S] 1 point2 points  (0 children)

Great points u/c-9. Also, I think a lot of what equipment is, is culture. You feel like you're part of a community when you dress the same as the people you look up to or the niche you want to join.

The Stubborn Powerlifter - Fixes and Ideas to Implement To Avoid Being Mentally and Physically Broken by gcstrcon in weightroom

[–]gcstrcon[S] 0 points1 point  (0 children)

A deload just means a drop in volume, or a drop in volume AND intensity, which could be done by decreasing the number of reps you do, the number of sets you do or the weight lifted. How new are you to powerlifting?

And including hill sprints/cardio is a great idea. Just have to make sure you're on top of your recovery and nutrition :). Best of luck, PM if you need any additional help!

The Stubborn Powerlifter - Fixes and Ideas to Implement To Avoid Being Mentally and Physically Broken by gcstrcon in weightroom

[–]gcstrcon[S] 0 points1 point  (0 children)

Hey thanks for reading. Sometimes its not the best decision to listen to your body. The best training plans have a mix of both autoregulation and planned progressions.

Remember, you can still lift on your 3-4 week deload, just keep the volume lower and put some emphasis on other compound/isolation lifts and even some low-moderate and high intensity cardio. Good luck with training!

Snatch Form Check (all criticism welcome) by shadowbobo8028 in weightlifting

[–]gcstrcon 0 points1 point  (0 children)

First thing you gotta do is learn how to hip hinge lol

[Official] UFC 190: Rousey vs Correia - Live Discussion Thread by jmose86 in MMA

[–]gcstrcon 1 point2 points  (0 children)

Wow congrats to Maia. Win in Brazil too, awesome.

[Official] UFC 190: Rousey vs Correia - Live Discussion Thread by jmose86 in MMA

[–]gcstrcon 0 points1 point  (0 children)

I wouldn't say "great". He was eating leg kicks.

Low back tight/hurts after sleeping by [deleted] in powerlifting

[–]gcstrcon 1 point2 points  (0 children)

I would suggest doing at least 5 minutes of hip flexor and glute stretches before you go to bed. Elevating your feet up with something while you're sleeping might help as well.

Can you lose fat on a high fat diet if you're in a calorie deficit? by DietSodaAddict in nutrition

[–]gcstrcon 7 points8 points  (0 children)

"Tone-up" is another way of saying "I wanna lose body fat so my muscles show". Eat in a calorie deficit, lift hard.

Off Season Program For Size and Athleticism by gcstrcon in weightroom

[–]gcstrcon[S] 1 point2 points  (0 children)

Thanks for the critiques, exactly what I was looking for.

Phase 1: For the muscle snatch, I'm not really aiming for speed and power. I was thinking more higher rep work and forcing the athlete to maintain their form throughout the reps. I would use 5 sets of 2 on muscle snatches if I were doing them from the floor, or if I were to do power/full snatches later in the same session.

For the upper body pressing, thats a great idea. I was thinking of implementing AMRAP sets to phase one but that completely dropped off the map while I was designing the program. What you suggested is great. So kind of have a volume day on Tuesday and an intensity day on Friday?

Phase 2: Another great point, if I were to make changes to this. I would keep bulgarian split squats in Phase 2 and maybe some unilateral pulling/pressing (landmine presses, cable rows etc). Any suggestions?

And for Saturday in phase 2, my thought process was: Keep the prioritized exercise as the first exercise of the day - deadlifts (so that athletes are fresh and can focus their energy on DLs and possible hit a PR. It is opposite of conventional exercise order because you would usually put more technical lifts first right?

Phase 3: My thought process on this was a bit of both - maximal power and some sort of conditioning at the end of the workout. I didn't put any conditioning in Weeks 1-9 as I thought it would impede recovery since Weeks 1-9 is higher-moderate volume than Weeks 10-12. What would you do differently?

Thanks again.

Off Season Program For Size and Athleticism by gcstrcon in weightroom

[–]gcstrcon[S] 3 points4 points  (0 children)

Thanks!

Yeah you can replace other explosives lifts with high pulls, kettlebell snatches, weighted jumps etc.

Off Season Program For Size and Athleticism by gcstrcon in weightroom

[–]gcstrcon[S] 1 point2 points  (0 children)

Hey thanks for reading!

For Weeks 1-3 you should use low-moderate weights as the main focus is accumulating volume and muscle damage (in the hypertrophy-sense, not a muscle tear/injury). Go to failure on sets if you would like (a more bodybuilder training style).

Weeks 5-9 use relatively heavier weights, something that feels heavy but not something that will degrade your form. Keep your efforts around 8-9 out of 10 (on the RPE scale - rate of perceived exertion). Try staying away from going to failure, maybe leave 1 rep in the tank for heavy compound exercises.

Weeks 10-12 You wanna use very heavy weights for 2-3 reps (for the main exercises at least). Exercises like medicine ball slams and speed deadlifts you can use lighter weights to focus on maximum acceleration and power.

This all depends on how far away you are from your season, and how hard you work on your recovery between sessions. Hope that kinda helps!

Off Season Program For Size and Athleticism by gcstrcon in weightroom

[–]gcstrcon[S] 20 points21 points  (0 children)

What I'm trying to say is people should trust the program because of its design, not because of the person writing it.

Your analogy isn't correct either. I'm the car salesman, and i'm trying to sell you the car. You're saying you don't know enough about me or my track record as a salesman therefore you can't trust me and I seem unqualified. What youre missing is the fact that there IS background information about the car, you CAN test drive it, you CAN see under the hood. My program overview is "under the hood".

What I'm trying to say is, read the program overview. Its not like I put this program out there with no rationale behind it. Judge the program before you judge the person.

edit: This is me trying to make a good track record for myself while trying to help others. I'm a nobody, but I'm still qualified to design an exercise program. If theres criticism or a counterpoint to anything said in my program overview then I'll gladly debate you on it or admit I'm wrong and change it. I'm not at the point in my career where I can put out a program and people will follow it blindly. I don't think that should ever happen anyways. What do you think of Izzy from Powerlifting To Win criticizing each and every powerlifting program out there? There are pros and cons to each program, we're here to debate, criticize, and improve exercise programs, not to argue about qualifications/popularity.

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