Am i doing everything correctly?

RE: Am i doing everything correctly? (danmirage)

Sun, 31 Dec 2006 15:59:09 GMT

Cardio will increase your caloric expenditure...so if gains are your goal, you will have to think about eating more to keep gaining muscle.

Use the higher rep ranges as an alternative for fat loss

Look at my gaining post...the 3 types of training there are a good general idea...also at the bottom are te adjustments to consider to keep gains on track...

RE: Am i doing everything correctly? (Berganator)

Sun, 31 Dec 2006 15:12:46 GMT

Alright, so whats the best way to cycle training... Overall I want to gain mostly mass, but strength as well... I wanna do the cardio to keep from having to get to 6000 calories ( im at 5000 now ). Is there a known "best" cycle to keep size gains and strength gains?

RE: Am i doing everything correctly? (danmirage)

Sun, 31 Dec 2006 01:33:57 GMT

Sorry, this post dropped out of my notifications..as I have limited notifications at the moment...

Reps in the 10 range will help maintain the muscle you have, Type II glycolytic (glycogen burning)

that comment was directed at a certain person...not a general statement.

It WILL lead to more muscle if the rest and nutrition support it.

Cycling is GREAT to keep gains going.

Leg work is ESSENTIAL for overall body growth!
THe growth hormone produced in leg work spills over into overall growth.

If you are at a plateau...you need to up the calories.

You can certainly hit 15-25 reps onece a week per bodypart..and do that for legs in general...to keep the Type I Oxidative muscle stimulated! But to keep the Type II glycolytic (th large muscle) stimulated...you do want to be sure to hit the 9-12 range.

Remember, a week or more off rehabilitates the cells so you can grow bigger!

AND you get to eat less...

Shift the diet around..to see if you can drop fat with less carb more fat or more carb and less fat...etc...

RE: Am i doing everything correctly? (Berganator)

Fri, 29 Dec 2006 16:29:17 GMT

Reps in the 10 range will help maintain the muscle you have, Type II glycolytic (glycogen burning)

I just noticed this again from a post you made about a month ago, I guess I really didn't understand it at the time. So when I do 10 reps Im just maintaining? I thought you said in your Gaining Mass thread that 10-12 reps was for gaining mass, not maintaining?

Also... Ive been around 200 pounds for the last 2 months, I was thinking about cycling my training for Strength (3-4 weeks), Mass (4-5 weeks), Cardio (1-2 weeks)... Is this the best way to keep the best gains? I remember reading this from you, but I couldnt find where you said it... Please refresh my memory. :)

RE: Am i doing everything correctly? (Berganator)

Wed, 11 Oct 2006 10:52:11 GMT

Alright, Im to about 202 pds right now, and Im doing the same routine for the last couple weeks. I've noticed i've been getting bigger, however the fat is still increasing and my stomach looks like im always bloated. I wake up in the morning and my abs are showing, than throughout the day I have this bloated effect, its not like its fat its just probably water. It jiggles a bit more than it had before, but it isn't out of control. I've started doing the 10 min cardio before pwo meals to try to help it a bit, I dont really wanna cut weight however I would like to maybe do a hybrid workout to make it so I can get to about 220 and cut to 210 and be about 10% bf. I dont know my bf, which makes cutting or leaning down near impossible so I've been doing strength and size workouts and throwing in some 25-40 reps to keep the fat from coming. My chest still isnt getting is big as I want, Im not sure if its because im 17 or what, but I've been doing perfect form and making sure the last reps are tough. I mean its got a little bigger, but It hasnt really exploded like my arms and back have. I have halted all leg workouts for the past month because of the "big ass effect" and Im still afraid it will get bigger, I want to lose the size of it but still be able to workout and get strong legs.

RE: Am i doing everything correctly? (danmirage)

Thu, 21 Sep 2006 05:44:51 GMT

Oh yes....massage, ice..I can't be sure but it sounds fine...

RE: Am i doing everything correctly? (Berganator)

Wed, 20 Sep 2006 23:41:20 GMT

Okay cool... I have this weird ache in my legs, maybe worse than an ache im not sure, its hurts quite a lot to walk up and down stairs and walking around hurts a bit aswell. I thought it was my calf, but it hurts on the sides of my legs so im not sure what it is. Ever happen to you?

RE: Am i doing everything correctly? (danmirage)

Wed, 20 Sep 2006 08:30:39 GMT

I've been doing this routine the past two days.. Not sure if its good or not, it makes me sore so Im not sure if thats a + or - . Anyways this is it...

Of course not the same movements 2 days in a row...

The soreness id because your body is not use to the high rep work and formation of lactic acid..I would guess...its good!

Oh and also I had little to no rest times inbetween,

That is great! Both makes it more aerobic and has been shown to increase muscle growth...

Biceps/triceps you might dial it back then...

RE: Am i doing everything correctly? (Berganator)

Wed, 20 Sep 2006 03:53:29 GMT

Oh and also I had little to no rest times inbetween, not sure if thats okay or not.. My goal is to gain size and mass, but still lean off a bit... Trying to do all three.

RE: Am i doing everything correctly? (Berganator)

Wed, 20 Sep 2006 03:51:27 GMT

I've been doing this routine the past two days.. Not sure if its good or not, it makes me sore so Im not sure if thats a + or - . Anyways this is it...

Chest / Back
Exercise 1
8/        5/         3/
Excercise 2
10/      8/
Excersise 3
25/

Shoulders/Calves
Exercise 1
8/        5/         3/
Excercise 2
10/      8/
Excersise 3
25/

Tricep/Bicep
Exercise 1
8/        5/         3/
Excercise 2
10/      8/
Excersise 3
25/

I noticed everything seemed good except for the bicep work out, maybe its too much for bicep?

RE: Am i doing everything correctly? (danmirage)

Sun, 17 Sep 2006 16:24:33 GMT

Alternately you can take this time to get lean...

1) calorie restricted diet
2) training in oxidative ranges + stength/mass ranges
3) HIIT training

Brief and intense work that spares calories but burns the fat and spares the muscle.

RE: Am i doing everything correctly? (Berganator)

Sun, 17 Sep 2006 14:29:28 GMT

How will i get leaner if im not doing cardio?

RE: Am i doing everything correctly? (Avaric3)

Sun, 17 Sep 2006 11:20:02 GMT

my parents think i have an eating disorder too. but kinda like dan said, its just an obsession to have a perfect body, and a lot of us will do whatever it takes to get one.

RE: Am i doing everything correctly? (danmirage)

Sun, 17 Sep 2006 08:23:06 GMT

You can increase fat intake.
Lower the protein
Train faster and for shorter duration.
Stop cardio.

4500 cals
Protein 175-225g 15-25%
Carbs 560-625g 50-55%
Fat 150-175g 30-35%

Alternately you can take this time to get lean...

RE: Am i doing everything correctly? (Berganator)

Sun, 17 Sep 2006 02:10:35 GMT

Yeah, I suppose you're right. I do have a job at the YMCA but I cant get full time hours. So for now, until I can get back to my normal amount I eat more fat, less carbs and dont workout? Right now I eat about 500-600 g carb a day (2000-2400 calories), 250-300 g of protein a day (1200 calories), and about 125 g of fat a day (1125 calories) Total of 4325-4725 calories a day. So I should now increase fat to about 200 grams? Than lower my carb intake, or protein?

-Sidenote: Where I live protein is the most costly item, than fat, than carb.