Gym And Supplement Discussion

[Kenna802]

If you hit a pr last week than dont expect any records this week unless your on the gear lol. There is alot of threads on bb about people breaking pr's in the gym only to have an off week after. Also ask anyone in the gym and they will tell you the same. As to why it happens I don't know Maybe due to fatigue or perhaps your mind likes to play tricks Who knows

[No Crust Racing]

As above, so many times I've gone OK I'm gonna up this weight and then I bust out more reps than expected only to fail to back it up next session.

I see 'progress' as being a dynamic thing, in that you don't always have to hit and then maintain a number, you might hit it multiple times before you maintain it and that's fine too, it's still progress.

Side bar: I watched Pain and Gain last night, it's not a great movie. The laughs are a little thin but there are some decently funny bits, it's just a little long. Astounding that it is or is based on a true story, scary shit.

Edited August 15, 2013 by ActionDan

[jangles]

How do you guys deal with frustration when you can't hit the numbers you used to? Aside form the obvious of keep trying.

Been in a rut since last week, just reluctant to do anything....

Do you use a progressive program that gives you bench marks to hit every week? If not, you probably should.

[Dani Boi]

Madcow 5x5

[-FIGJAM-]

could be so many different reasons it isnt funny.

shittier night sleep, just not mentally in the zone, shittier diet, extra stress from work, could have pushed yourself more last week then you did this week, the list goes on

[Mitcho_7]

Don't be fooled by the whole "it's from fruit and fruit is healthy therefore it's ok" bullshit. Fruits are great thanks to being full of vitamins, minerals, fibre etc etc, but that doesn't mean that their sugar content should be ignored just because of that.

My understanding from discussions with a well-knowledged mate on the subject over the weekend led to this (which may not be absolutely correct, but without offending anyone here I'll take his word over anyone on SAU) - fructose is more likely to be stored as fat than other sugars like sucrose (cane sugar). This is because it's slightly harder for the body to utilise, so unless your liver glycogen stores are depleted (nobody here really) or if you're also taking in a simpler sugar at the same time like sucrose/glucose, that fructose is going straight to storage.

I'm happy to be corrected on this if someone can provide sources (since I'd like to know more), but yeah that's my current understanding. Fructose is a more complex chain carbohydrate than table sugar, and as a result is more likely to be stored as fat.

Doesn't mean stop eating fruit, not at all! Just don't think that because it's nutritional you can ignore the fact it's still potentially loaded with sugar.

I dont see how fructose is a more complex chain sugar, considering its a monosaccharide and has the same empirical formula as glucose c6h12o6. Sucrose is table sugar. The only difference between the two is the position of the carbonyl carbon which makes fructose a 5 carbon ring and glucose a 6 carbon ring.

Sucrose is a diasaccharide so it has to be broken down into its monosaccharide sub units of glucose and fructose before it can be used for energy production.

Glycogen is just amylose and amylopectin which is really just a heap of glucose monomers bonded together via 1-4 and 1-6 bonds.

Edited August 16, 2013 by Mitcho_7

[No Crust Racing]

[L33SH]

How is the sugar from fruit stored and utilised by your body though?

[Mitcho_7]

How is the sugar from fruit stored and utilised by your body though?

Broken down into its monosaccharide sub units. So out of fruit you will end up with glucose and fructose.

Fructose will be converted to glucose by an enzyme so it can be used for energy production or stored as part of an amylose or amylopectin chain in glycogen molecules.

If you dont require anymore glycogen because your stores are full then thats when it will be converted to a triglyceride aka fat.

[Trozzle]

Cheers for that Mitch

[blah_blah]

And a wild scientist appears lol

Some technical stuff right there!

[rev210]

How do you guys deal with frustration when you can't hit the numbers you used to? Aside form the obvious of keep trying.

Been in a rut since last week, just reluctant to do anything....

Rest more. Eat more.

Rest periods can be too short, if you want strength gains. If your rest periods are too short (between training days) you can even go backwards.

Typically , you aren't in danger of resting too long. (provided you eat). Strength doesn't go away quickly.

Destruction of muscle (stimulus) = the gym. The increase of strength and muscle growth = resting.

[markos]

If you hit a pr last week than dont expect any records this week unless your on the gear lol. There is alot of threads on bb about people breaking pr's in the gym only to have an off week after. Also ask anyone in the gym and they will tell you the same. As to why it happens I don't know Maybe due to fatigue or perhaps your mind likes to play tricks Who knows

Is this a joke or do you simply know nothing about strength training?

We break PB's every session in the gym, not just 1RM, but all rep rangers.

In our 11 week block, we start with 10's working all the way to singles, then we start again on another 11 week block, only with higher weights.

So on your first block say you have to squat 140kg x 10, working up in 11 weeks to 240kg x 1

Next block you start at 150kg x 10 working up to 250kg x 1.

So we break our 10 rep PR, then our 8 and so on, every single session.

I'm not quite sure how we would handle someone going backwards, unless they missed 2 months of training etc

I also cant accept getting weaker in the gym, and thinking its normal

Its not.

[No Crust Racing]

So what do you say about my post in the squat thread? When you can do x reps then the next session you can't?

Do you never ever see a guy have an off day?

[Birds]

If they don't make their target weights, they do extra reps and sets on lower weights, thus always lifting more each session.

As far as not making PBs every week without gear...lol. I was adding 5kg a session (that's twice a week) to my deadlift 1RM before I stopped training it. The increments don't have to be huge; add 500 gram plates to each side if you have to. And if you can't do that, then do more reps and sets on a lower weight, so you can't say you've gone backwards.

Eat and rest enough, and train this way, and plateaus become a thing of the past.

[Frosty]

If they don't make their target weights, they do extra reps and sets on lower weights, thus always lifting more each session.

As far as not making PBs every week without gear...lol. I was adding 5kg a session (that's twice a week) to my deadlift 1RM before I stopped training it. The increments don't have to be huge; add 500 gram plates to each side if you have to. And if you can't do that, then do more reps and sets on a lower weight, so you can't say you've gone backwards.

Eat and rest enough, and train this way, and plateaus become a thing of the past.

This!

doesnt matter if you only add 500grams and only manage to do 8 reps instead of 10. Continue to do the same each week. You will increase muscle and strength aslong as you just add that little weight everytime. This can be dont for the last set only aswell (then use that as the start weigth for the next session next week or when ever u hit it again)

[markos]

Every session our lifters do is meticulously planned by Max, he doesnt plan to have lifters fail

In the other section of the gym, I'm sure clients are going up and down much like some of you are, but then they dont have a program nor do they do what the powerlifters do.

I have a fridge here and a microwave but only the powerlifters use them.

I dont know how people train and leave without eating

[No Crust Racing]

Fair enough, so in the Squat thread, based on what I was saying about adding the board and "losing" strength, do you see any issue with me going back to basics, dropping the weight and getting on the 2x20 scheme for squats to get some foundation in my legs?

On the face of it, that seemed like a good idea to me.

[markos]

Yep, although to be honest, there is nothing wrong with youre technique, you have other issues

[No Crust Racing]

That's good to hear, technique wise, so it looked fine on the board as that's how I'm most comfy.

What other issues do you think I have, despite being weaker than your girls that is

I realise I have very weak legs and I'd like to do something about it then noted I had skipped your beginner recommended 2x20 squat routine.

Or do you mean that my ankle is shit?

Edited August 16, 2013 by ActionDan