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Where do I go from here? Need lifting advice
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06-16-2023, 09:26 AM
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#1
- mezner09
- ClosetBrah
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- mezner09
- ClosetBrah
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Where do I go from here? Need lifting advice
Going on 33. Lifting has peaked at 28 or 29, been on a plateau until 31 and been downhill since.
Took last 6 months off to do nothing but cardio to train for an Ironman. Went from 178 down to 162. Currently 170 @ 5'10.
Nutrition wise I'm pretty sure I fukked up. For IM training it was high carb diet 3k-5k calories a day.
Had issues binge eating and since my race I've been working on transitioning to get about 150g of protein, more fats and rest in carbs. Been doing okay so far, but I'm nervous with bulking my bad habits will resurface.
This week was my first week back in the gym since early December. I'm doing full body 5x a week (1 set for each body part, takes me about 50min).
Is this ideal? I've noticed when i turned 30 I had lost stamina at the gym. Example; I would plan do 3x8 bench and on last set my body would give out after 4 reps despite feeling good on first two sets. Happened with all lifts despite lowering weights.
If you were me where would you go with nutrition and lifting? I don't think i can handle a full day of a single body part given i struggle with volume.
TLDR
declining lifts
took break from weights to do cardio
struggled with binge eating
need advice on nutrition/diet transitioning
need advice on lifting.
Took last 6 months off to do nothing but cardio to train for an Ironman. Went from 178 down to 162. Currently 170 @ 5'10.
Nutrition wise I'm pretty sure I fukked up. For IM training it was high carb diet 3k-5k calories a day.
Had issues binge eating and since my race I've been working on transitioning to get about 150g of protein, more fats and rest in carbs. Been doing okay so far, but I'm nervous with bulking my bad habits will resurface.
This week was my first week back in the gym since early December. I'm doing full body 5x a week (1 set for each body part, takes me about 50min).
Is this ideal? I've noticed when i turned 30 I had lost stamina at the gym. Example; I would plan do 3x8 bench and on last set my body would give out after 4 reps despite feeling good on first two sets. Happened with all lifts despite lowering weights.
If you were me where would you go with nutrition and lifting? I don't think i can handle a full day of a single body part given i struggle with volume.
TLDR
declining lifts
took break from weights to do cardio
struggled with binge eating
need advice on nutrition/diet transitioning
need advice on lifting.
xTUNAx
Ironman finisher
Resident MISC cardio expert
06-16-2023, 09:44 AM
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#2
06-16-2023, 09:50 AM
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#3
- miscbro333
- Registered User
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- miscbro333
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5 x FB is a bit retarded IMO but if that’s what you’ll stick to then just do that. Consistency is key.
Just got to get back on the horse.
You look fine, you just need your gains back. Get them proteinzzz
Just got to get back on the horse.
You look fine, you just need your gains back. Get them proteinzzz
06-16-2023, 09:50 AM
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#4
- Robmnrd
- Who the **** was phone?!
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- Robmnrd
- Who the **** was phone?!
- Join Date: Jan 2011
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Full Body isn't a terrible way to go depending on your goals, but I would shy away from a setup like you've done. Super-high frequency, super-low volume (per bodypart), and moderate-to-high intensity (I'm assuming - correct me if I'm wrong) is similar to how many Oly lifters train. The natty ones don't look very good...at all. Plenty strong, and plenty competent at their lifts, but not good looking.
Simplicity isn't a bad thing, OP. But you're not an untrained novice, even with taking 6 months off. If you don't think what you are doing is ideal, you're probably right.
Simplicity isn't a bad thing, OP. But you're not an untrained novice, even with taking 6 months off. If you don't think what you are doing is ideal, you're probably right.
MISC Haxball Crew
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06-16-2023, 09:52 AM
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#5
06-16-2023, 09:56 AM
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#6
- LDARidonot
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You're probably past the point of doing full body 5x/week. Do upper/lower, 4x/week max, more than 1 set per muscle - preferably 3 sets per muscle to start
06-16-2023, 10:00 AM
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#7
- mezner09
- ClosetBrah
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- mezner09
- ClosetBrah
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Originally Posted By miscbro333⏩
Happy I made it every day this week. Might do 4x a week, 2x upper, 2x lower. I'm becoming more aware of the protein i need to intake.5 x FB is a bit retarded IMO but if that’s what you’ll stick to then just do that. Consistency is key.
Just got to get back on the horse.
You look fine, you just need your gains back. Get them proteinzzz
Just got to get back on the horse.
You look fine, you just need your gains back. Get them proteinzzz
Originally Posted By Robmnrd⏩
So what is ideal? My body can't handle a full bro split anymore, wouldn't last halfway through each day without dropping the weights extremely low.Full Body isn't a terrible way to go depending on your goals, but I would shy away from a setup like you've done. Super-high frequency, super-low volume (per bodypart), and moderate-to-high intensity (I'm assuming - correct me if I'm wrong) is similar to how many Oly lifters train. The natty ones don't look very good...at all. Plenty strong, and plenty competent at their lifts, but not good looking.
Simplicity isn't a bad thing, OP. But you're not an untrained novice, even with taking 6 months off. If you don't think what you are doing is ideal, you're probably right.
Simplicity isn't a bad thing, OP. But you're not an untrained novice, even with taking 6 months off. If you don't think what you are doing is ideal, you're probably right.
Originally Posted By gmenfan40⏩
yea I need to check. Wish I had done that every year to establish a baseline/timeline of changes. Doubt i will ever hop on TRT tho. I feel great every day and I heard that is for people who are so low they are miserable. Trying to maximize what I can right now.Get your test levels checked. I can smell the soy by just reading that nonsense. (Ded fkn Srs)
xTUNAx
Ironman finisher
Resident MISC cardio expert
06-16-2023, 10:13 AM
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#8
- Robmnrd
- Who the **** was phone?!
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- Robmnrd
- Who the **** was phone?!
- Join Date: Jan 2011
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Originally Posted By mezner09⏩
Honestly this is mildly concerning, either from a health/hormone standpoint or from an intelligent programming standpoint. Bro-splits are literally ideal for people with low stamina and low tolerance for intensity maintenance. Bro splits thrive on the idea that you just stuff a bunch of volume into a short workout largely made of low-CNS demand movements. I never suggest a bro-split to natty lifters because I think they're kind of stupid, but if you can't 'handle' a typical bro-split then there actually might be something wrong with you. I would bet though that the answer is poor programming, wherein you are expecting to hit near-failure onheavycompounds multiple*multiple times per workout, plus hitting failure on all of the isolation movements, plus failure on the accessories, etc., etc. while assuming you won't be fatiguing.So what is ideal? My body can't handle a full bro split anymore, wouldn't last halfway through each day without dropping the weights extremely low.
Ideal for you will depend on your goals, largely. You posted where you've been and where you're at, but where do you want to go? Give us that information as well and it will be easier to tailor something to you.
MISC Haxball Crew
(Haxball Username: "Jus' Saiyan...")
Misc Positivity and Never Neg Crew
I always pick second to last in the pick a number threads Crew
06-16-2023, 10:13 AM
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#9
- mezner09
- ClosetBrah
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- mezner09
- ClosetBrah
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Originally Posted By monster0ultra⏩
True. I believe I have it in me to get aesthetics. Sticking to a solid diet is hard part right now.You can't make progress forever. At some point, it's going to plateau entirely. That's normal, that's not you doing anything wrong.
xTUNAx
Ironman finisher
Resident MISC cardio expert
06-16-2023, 10:21 AM
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#10
- mezner09
- ClosetBrah
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- mezner09
- ClosetBrah
- Join Date: Jun 2011
- Location: Minneapolis, Minnesota, United States
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Originally Posted By Robmnrd⏩
Could be bad programming. I try going hard on everything lol.Honestly this is mildly concerning, either from a health/hormone standpoint or from an intelligent programming standpoint. Bro-splits are literally ideal for people with low stamina and low tolerance for intensity maintenance. Bro splits thrive on the idea that you just stuff a bunch of volume into a short workout largely made of low-CNS demand movements. I never suggest a bro-split to natty lifters because I think they're kind of stupid, but if you can't 'handle' a typical bro-split then there actually might be something wrong with you. I would bet though that the answer is poor programming, wherein you are expecting to hit near-failure onheavycompounds multiple*multiple times per workout, plus hitting failure on all of the isolation movements, plus failure on the accessories, etc., etc. while assuming you won't be fatiguing.
Ideal for you will depend on your goals, largely. You posted where you've been and where you're at, but where do you want to go? Give us that information as well and it will be easier to tailor something to you.
Ideal for you will depend on your goals, largely. You posted where you've been and where you're at, but where do you want to go? Give us that information as well and it will be easier to tailor something to you.
Ideally I want to go on a lean bulk. 170 now, maybe up to 180? Not sure what is reasonable or feasible. Aesthetics is my goal, I'll gain some strength back no matter what I do given the 6 month hiatus i had.
xTUNAx
Ironman finisher
Resident MISC cardio expert
06-16-2023, 10:39 AM
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#11
- AdvancedDreamer
- Registered Retard
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- AdvancedDreamer
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Me looking for the skinny fat. You’re in shape. You’re not a bodybuilding unit. Assess what your goals are and go from there.
06-16-2023, 10:41 AM
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#12
It’s 100% bad programming srs
5 days a week full body is retarded
Most miscers will disagree but ive made the best gains on low frequency (1x a week) high intensity (1 top set to failure, two back off sets to failure) and low volume (3 sets per exercise, 2 exercises per muscle group)
5 days a week full body is retarded
Most miscers will disagree but ive made the best gains on low frequency (1x a week) high intensity (1 top set to failure, two back off sets to failure) and low volume (3 sets per exercise, 2 exercises per muscle group)
06-16-2023, 01:17 PM
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#13
- mezner09
- ClosetBrah
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- mezner09
- ClosetBrah
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Originally Posted By AshWar⏩
Whats a back off set? Like drop set on 3rd and final set? Crazy u only do 6 sets per body part per week. I assume you take some long break between sets but you say high intensity. Maybe my vocab is wrong cuz id assume intensity = high reps, low rest (HIIT)It’s 100% bad programming srs
5 days a week full body is retarded
Most miscers will disagree but ive made the best gains on low frequency (1x a week) high intensity (1 top set to failure, two back off sets to failure) and low volume (3 sets per exercise, 2 exercises per muscle group)
5 days a week full body is retarded
Most miscers will disagree but ive made the best gains on low frequency (1x a week) high intensity (1 top set to failure, two back off sets to failure) and low volume (3 sets per exercise, 2 exercises per muscle group)
xTUNAx
Ironman finisher
Resident MISC cardio expert
06-16-2023, 01:19 PM
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#14
- BigDeeps01
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- BigDeeps01
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Do something simple like PPL
Have an A workout and a B workout for each day so you can vary the exercises a bit
Get on TRT
Have an A workout and a B workout for each day so you can vary the exercises a bit
Get on TRT
06-16-2023, 01:36 PM
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#15
- DolphinPilot
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+1 on getting your hormones checked. Not sure what your training for Ironman was like, but I've heard a fukton of stories from people who do that endurance **** for a long time and their test levels are non-existent. Sure you stopped that awhile back, but you never know if something could have fuked up.
06-16-2023, 01:42 PM
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#16
- mezner09
- ClosetBrah
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- mezner09
- ClosetBrah
- Join Date: Jun 2011
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Originally Posted By DolphinPilot⏩
Up to 16 hrs a week during my peak month, all zone 2 (on 5 zone scale) heart rate training, so pure endurance, nothing high intensity. I only had ONE bad week of cclear over-training, but that was at the start of the 6 month training cycle.+1 on getting your hormones checked. Not sure what your training for Ironman was like, but I've heard a fukton of stories from people who do that endurance **** for a long time and their test levels are non-existent. Sure you stopped that awhile back, but you never know if something could have fuked up.
Doing this next week:
https://www.ultalabtests.com/test/ho...alth-men-basic
DHEA, Test (Free and total), TSH, PSA
Not sure if there is a better value test other than a testosterone only one.
xTUNAx
Ironman finisher
Resident MISC cardio expert
06-16-2023, 02:12 PM
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#17
- Robmnrd
- Who the **** was phone?!
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- Robmnrd
- Who the **** was phone?!
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Well fukk have been trying to reply for hours now and Misc has been chitting the bed for me for some reason. I'll just PM you OP.
MISC Haxball Crew
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I always pick second to last in the pick a number threads Crew
06-16-2023, 02:15 PM
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#18
- gmenfan40
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Originally Posted By mezner09⏩
DHEA is a very underrated supplement. My levels were low, I started supplementing with it and it alone made a huge difference with energy. (Ded fkn Srs)Up to 16 hrs a week during my peak month, all zone 2 (on 5 zone scale) heart rate training, so pure endurance, nothing high intensity. I only had ONE bad week of cclear over-training, but that was at the start of the 6 month training cycle.
Doing this next week:
https://www.ultalabtests.com/test/ho...alth-men-basic
DHEA, Test (Free and total), TSH, PSA
Not sure if there is a better value test other than a testosterone only one.
Doing this next week:
https://www.ultalabtests.com/test/ho...alth-men-basic
DHEA, Test (Free and total), TSH, PSA
Not sure if there is a better value test other than a testosterone only one.
06-16-2023, 02:19 PM
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#19
- nattyandweak
- Registered User
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- nattyandweak
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Why not just do pplup if you go 5x a week with higher intensity ?
If your dont get 8 reps on your 3rd set and your getting ‘4’ reps then do another set. Like you said you took time off from lifting relax muscle memory will get you back to where yoi were before your break in no time.
Your in your 30s not 60s
If your dont get 8 reps on your 3rd set and your getting ‘4’ reps then do another set. Like you said you took time off from lifting relax muscle memory will get you back to where yoi were before your break in no time.
Your in your 30s not 60s
06-16-2023, 02:22 PM
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#20
- ShakeBrah
- Rampaging
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- ShakeBrah
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Originally Posted By mezner09⏩
How the fuk do you say declining lifts after being out of the gym for 6 months?Going on 33. Lifting has peaked at 28 or 29, been on a plateau until 31 and been downhill since.
Took last 6 months off to do nothing but cardio to train for an Ironman. Went from 178 down to 162. Currently 170 @ 5'10.
Nutrition wise I'm pretty sure I fukked up. For IM training it was high carb diet 3k-5k calories a day.
Had issues binge eating and since my race I've been working on transitioning to get about 150g of protein, more fats and rest in carbs. Been doing okay so far, but I'm nervous with bulking my bad habits will resurface.
This week was my first week back in the gym since early December. I'm doing full body 5x a week (1 set for each body part, takes me about 50min).
Is this ideal? I've noticed when i turned 30 I had lost stamina at the gym. Example; I would plan do 3x8 bench and on last set my body would give out after 4 reps despite feeling good on first two sets. Happened with all lifts despite lowering weights.
If you were me where would you go with nutrition and lifting? I don't think i can handle a full day of a single body part given i struggle with volume.
TLDR
declining lifts
took break from weights to do cardio
struggled with binge eating
need advice on nutrition/diet transitioning
need advice on lifting.
Took last 6 months off to do nothing but cardio to train for an Ironman. Went from 178 down to 162. Currently 170 @ 5'10.
Nutrition wise I'm pretty sure I fukked up. For IM training it was high carb diet 3k-5k calories a day.
Had issues binge eating and since my race I've been working on transitioning to get about 150g of protein, more fats and rest in carbs. Been doing okay so far, but I'm nervous with bulking my bad habits will resurface.
This week was my first week back in the gym since early December. I'm doing full body 5x a week (1 set for each body part, takes me about 50min).
Is this ideal? I've noticed when i turned 30 I had lost stamina at the gym. Example; I would plan do 3x8 bench and on last set my body would give out after 4 reps despite feeling good on first two sets. Happened with all lifts despite lowering weights.
If you were me where would you go with nutrition and lifting? I don't think i can handle a full day of a single body part given i struggle with volume.
TLDR
declining lifts
took break from weights to do cardio
struggled with binge eating
need advice on nutrition/diet transitioning
need advice on lifting.
Start with a fresh mindset, get a good baseline, and go from there.
See SuperHercules' sig
06-16-2023, 02:26 PM
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#21
- mezner09
- ClosetBrah
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- mezner09
- ClosetBrah
- Join Date: Jun 2011
- Location: Minneapolis, Minnesota, United States
- Posts: 5,930
- Rep Power: 25075
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Originally Posted By Robmnrd⏩
Thx brah. repped.Well fukk have been trying to reply for hours now and Misc has been chitting the bed for me for some reason. I'll just PM you OP.
Originally Posted By gmenfan40⏩
i briefly looked it up. says long term can cause cancer - for men most likely prostate cancer.DHEA is a very underrated supplement. My levels were low, I started supplementing with it and it alone made a huge difference with energy. (Ded fkn Srs)
Originally Posted By nattyandweak⏩
Few people now mentioned PPL, will look into it more. The rep issue was before my hiatus. That was one of the reasons I took time off, i was very frustrated with how things were going after constantly lowering the weights.Why not just do pplup if you go 5x a week with higher intensity ?
If your dont get 8 reps on your 3rd set and your getting ‘4’ reps then do another set.
If your dont get 8 reps on your 3rd set and your getting ‘4’ reps then do another set.
xTUNAx
Ironman finisher
Resident MISC cardio expert
06-16-2023, 02:28 PM
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#22
- mezner09
- ClosetBrah
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- mezner09
- ClosetBrah
- Join Date: Jun 2011
- Location: Minneapolis, Minnesota, United States
- Posts: 5,930
- Rep Power: 25075
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Originally Posted By ShakeBrah⏩
declining for a year or sobefore i took 6 months off. I've only been at it a week now lol, so i know it will take some time, just not sure how to go about it. I don't want to fall into the same trap or bad practices as before.How the fuk do you say declining lifts after being out of the gym for 6 months?
Start with a fresh mindset, get a good baseline, and go from there.
Start with a fresh mindset, get a good baseline, and go from there.
xTUNAx
Ironman finisher
Resident MISC cardio expert
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