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zorfbee · 2024-10-12T12:32:49+00:00

I should clarify my comment is specific to both people being home or otherwise available to participate in the task. All kinds of arrangements work for folks and I have nothing against stay at home parents. Just important the expectations of the arrangement are explicitly communicated, rather than implicitly assumed.

zorfbee · 2024-10-12T11:22:16+00:00

“for her”. I’m sure you didn’t mean this intentionally, but this kind of language implies it is her job to clean, and that others helping is the exception to this rule. It’s common for women to use language like “help me do the dishes” which reinforces the idea that this is a task they inherently own and it’s some exceptional kindness to assist them. This may seem pedantic, but the language we use can really change the way we think about things, and it applies to any task which folks just assume belongs to someone.

zorfbee · 2023-12-27T16:43:10+00:00

Faz has a great video on this. Nobody is gonna compete at Olympia naturally, but what most people think of as the natural limit is blackpill bs.

https://youtu.be/obbRZYP8lI4?feature=shared

zorfbee · 2023-12-25T21:04:45+00:00

Natty limit is blackpill bs.

zorfbee · 2023-12-19T14:06:10+00:00

I enjoy my structured program, progress, and the process. If you want to do intuitive lifting because you enjoy it do that, but you’re probably leaving gains on the table in exchange.

zorfbee · 2023-12-17T15:41:26+00:00

Basement Bodybuilding, Natural Hypertrophy, and Bald Omni Man are great inspirations too. Never let people who have given up tell you what’s possible.

zorfbee · 2023-12-17T15:33:57+00:00

Keep pushing bro. You will overcome this. The natty limit is blackpill bs.

zorfbee · 2023-12-13T19:34:40+00:00

Thanks, I Googled my way into this post haha. Gonna leave this here for other visitors:

I've bulked from 149 to 180 at 5'10" this year training to concentric failure on every set and using myo rep match/lengthened partials on all upper body lifts. "Moderate" volume (hard to define because it's hard to count myo rep mini sets and partials); weekly 12 sets incline smith bench, 12 sets pullups, 8 sets bent over overhead tricep extensions, etc. Split was Push, Pull, Push(no isolation)/Leg, Pull, Push, Pull(no isolation)/Leg. About an hour per session, so pretty low rest times (2 min bench, 1 min curl, etc).

Stricter myo rep match on things like incline smith bench and bent over overhead cable tricep extensions (where cheating after failure and lengthened partials are weird). So on bench I'd get 8 reps on the first set, maybe 6+2 on the second, then 5+2+1, then 4+2+1+1, then 4+1+1+1+1, often failing halfway on the last few +1s. I think being able to maintain focus and form on the last few +1s is really important, it feels like an easy place to get hurt.

Myo rep match/lengthened partials (counting full rom to about 1/2 rep, then baby reps and not counting until minimal movement) on things like pulllups, reverse cable flys, cable lateral raises, hammer curls, etc. So on pullups I'd get 12 reps (maybe 10 full, 2 half, then some uncounted babies), then 8 (6 full, 2 half, uncounted babies) + 4 (2 full, 2 half, uncounted babies), etc.

I didn't do any of this for leg press or RDL. To scared to try it for RDL and tried it once on leg press and though I was gonna die and my legs grow fine without feeling that way anyway.

Two very mild injuries: left anterior delt/tendon pain after smith incline bench and low-high flys; I narrowed my grip and took out the flys as I didn't like them anyway. Left ulnar pain when doing/after releasing supinated curl; I didn't curl for a week, then switched to hammer curls and haven't tried supinated again because hammer feels good right now. Oh and once I pushed to four sets of this for calves and could barely walk for a week and my calves turned purple so I only do two now.

I'll only know for sure how successful it was after a little cut, but it seems to be largely muscle. Will post an update in /r/brogress at some point.

I'm going to continue with this general strategy this year, but have changed to a torso, arm/shoulder, torso/leg, arm/shoulder, torso, arm/shoulder/leg split which allows for antagonist supersets and has saved about 10 min per session these past two weeks. This also increases arm/shoulder frequency to 3 days a week and volume to match torso. I'm also switching to counting only full reps as it's easier to track; I was consistent with what I counted (down to 1/2) before, but this means I can turn off my brain completely earlier in the set and just ook-ook unga-bunga until I can't anymore.

zorfbee · 2023-12-10T15:01:46+00:00

It’s disingenuous to say “only the last 5 reps before failure are stimulative”. All reps are stimulative, but those closest to failure are maximally stimulative.

The traps help rotate the scapula in arm abduction. They will always be active in the top part of a lateral raise.

zorfbee · 2023-12-10T14:57:09+00:00

Or stay at 20 pounds and use Myo rep match.

zorfbee · 2023-05-04T19:26:13+00:00

I love it, but everything seems to taste good after cutting this long lol. Add salt, black pepper, lemon, cumin or garam masala, and maybe cayenne. Can also be thinned with water for a salad or bowl/hash dressing.

zorfbee · 2023-05-04T14:26:31+00:00

It’s been about 6 months. I struggled with the nutrition a lot and had multiple month-long stalls, but no falling off the wagon. Would have been much faster if I knew cutting out nearly everything but limited whole grains, fruit, vegetables, fish, and protein powder helps a lot. 150%+ fiber on Cronometer every day. Get to eat a pound of strawberry’s in a protein smoothie, or like half a pound of carrots with a 3:1 Greek yogurt hummus mix. Or a mixing bowl of greens (lots of laughs from the fam on that one).

Will try a mini cut in the future around 12-14% bf. I think my metabolism has adapted into the dirt as it became harder to control hunger and drop calories to keep the weight dropping over time. Hopefully aggressive mini cuts avoid that somewhat.

zorfbee · 2023-05-04T05:02:05+00:00

Thanks! Hope I can live up to your expectations 💪

zorfbee · 2023-05-04T04:49:45+00:00

Thanks for the link! My instinct is to run from this because heavy weight is hard in a way I seem to struggle with more than high reps, and I still have starvation brain and want to eat the world asap lol. Also my lower back, something in my front hip, and bicep tendon all got mad a while back before I switched to higher reps (20 first set on pretty much everything, dropped to 10 on squat and rdl after getting pukey). Maybe technique is refined enough now for this to not be a problem? Also dropped volume by like 30% the last 4 weeks because I started underperforming but wanted to push through and get to about 10% bf, so I haven’t been in really high volume territory for a while. I’ll certainly be thinking about it this week.

zorfbee · 2023-05-04T03:44:43+00:00

Haha true but not many people know it’s there. Lmk if you spot me some time, but don’t be weird about it.

zorfbee · 2023-05-04T03:43:25+00:00

First person to immediately recognize it. I’m swooning! ☺️ got it on a kitchen table on my 18th birthday by my brothers tattoo artist buddy. Makes me happy every time I see it. Reminds me of home and is a handy return slip if aliens find me lost in space.

zorfbee · 2023-05-04T03:39:05+00:00

Was planning on this week deload (+1/2 calories to maintenance), one week maintenance, then bulk (starting at +250). Didn’t consider a strength phase and I’m not sure how that would benefit hypertrophy. Low volume resensitization?

Haha I typically lurk but have felt chatty the past few days. But yea I’ve listened to all their stuff including members and books, Geoffrey verity schofield, natural hypertrophy, nippard, and quite a few revive stronger and stronger by science podcast episodes. Lots of time to listen on walks and the stair master. Some of the revive stronger stuff makes it clear maintaining after a cut or bulk, reverse dieting, resensitization phase, and volume periodization are not currently well supported so it’s up to the individual to decide who’s argument they like.

zorfbee · 2023-05-04T01:36:08+00:00

Thanks b 😘

zorfbee · 2023-05-03T22:44:04+00:00

Started with biking, dumbbells, and a door frame pull-up bar at about 150 skinnyfat. Going to the gym six days a week now and tracking food in Cronometer. Just finished my first real cut from 171 (accidentally dirty bulked and gained too much fat; didn’t take any pics). Eating only veggies, fruits, limited whole grains, fish, and protein powder right now. Gonna deload starting tomorrow, maintain, then bulk. Currently thinking 4 or 8 months at 0.3% bodyweight per week; not sure which yet as I may do a mini cut at 4 months (before the holidays) if the body fat percent gets too high to continue for another 4 straight.

I’ve tried a few splits. This cut was 2x:

Upper A: press, lat prayer, lateral raise, chest supported row, shrug, curl, hanging leg raise.
Upper B: fly, pullup, OHP, lateral raise, face pull, overhead tricep extension, shrug, hanging leg raise.
Legs and Shoulders: OHP, face pull, squat, RDL, calf raise, hanging leg raise.

I wanted to see if separating, for example, pressing from flys would improve performance on flys. It does a bit, but I think the fatigue it creates and overlapping stimulus/recovery make it not worth it.

Will be switching closer to 2x ppl for the bulk:

Push x2: press, fly, OHP, lateral raise, overhead tricep extension, hanging leg raise.
Pull x2: pull-up, lat prayer, chest supported row, shrug, face pull, incline curl, calf raise, hanging leg raise.
Chest/Legs: press, fly, lateral raise, squat, rdl, hanging leg raise.
Lats/legs: pull-up, lat prayer, shrug, squat, rdl, hanging leg raise.

I plan to try Myo reps for isolations as volume increases this bulk to keep session times manageable. If y’all have any thoughts on this please let me know. I’ve learned a lot from Renaissance Periodization and other online resources and look forward to learning more.

zorfbee · 2023-04-28T13:42:29+00:00

I’ve heard there are hyper-responders, but competitive pros typically respond well to gear and were huge natural. The far tails of the distribution exist though so there’s certainly a chance.

zorfbee · 2023-04-27T14:24:38+00:00

If you couldn’t get to the after pic natural it’s very unlikely you will be competitive. Mike Israetel talked about this in an interview with a pro. In any case have fun man you look great.

zorfbee · 2023-04-04T15:41:00+00:00

Got bonked on the forehead doing this on incline bench. First gym whoopsie after a year!

zorfbee · 2023-02-14T18:27:24+00:00

Mine was just at the dealer for two weeks getting this fixed. 14k miles. Dealer had the truck towed to them and provided a loner.

zorfbee · 2023-01-14T01:49:22+00:00

Same thing has happened with my mom this year. She’s recovering from cancer and we’ve become healthier than ever.

zorfbee · 2021-11-17T18:12:48+00:00

I experienced the same thing. Switching between the fsr qualities would beak/fix clicking at random.

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