I have a Bachelor's in Exercise Science and a Masters of Nutrition. Here are some weightlifting myths:
1. Split programs, aka working a muscle part once a week (chest and tris Mondays) is an ineffective training method for anyone not on steroids. Muscle protein synthesis lasts only 24-48 hours after a workout. This means that muscle has 4-5 days in the week where it's not growing at all.
2. The only way alcohol kills your gains is potentially disrupting your sleep patterns.
3. Unless you are a proper athlete BCAAs are basically useless.
4. Isolation exercises should only serve to fix lagging body parts. If you have been lifting for less than a year your entire body is lagging. Isolations are not a necessity for hypertrophy or strength.
5. "1g of protein for every lb of bodyweight" is completely false. There is no possible way your body can actually use all that protein. It will convert the excess into carbs. A better estimation is 1g of protein for every kg of bodyweight.
>>36023871
Are you serious about the protein? Is the roof so low?
Then why the fuck am I not growing even though I'm consuming over my own body weight in proteins?
Elaborate and/or bring up some peer reviewd research you asshole. If not then shut the fuck up.
>>36023871
how can a 5'11 120 lbs skeleton gain weight,? yes i lift
>>36024022
>consuming over my own body weight in proteins?
Goddamn dude, how many kilos of protein are you consuming?
What's the most effective routine regarding 1) then?
I see big guys everywhere doing nothing but isolations.
>>36023871
What do you suggest instead of bro-split? Should I keep my protein very high even if I cant use it all effectively if I am on a low calorie diet?
From Practical Programming for Strength Training 2nd ed.
>>36023871
>Bachelor's in Exercise and Science
>Implying you are more successful or knowledgeable than Lyle Mcdonald
Lmao post body or fuck off.
Post proof of education or shut up.
I agree with it all except #1
You define split programs as working a muscle once a week, but nobody does that. Ever heard of repeating a 3 day split twice a week? Or a push/pull split repeated 3 times a week?
You cant just set up a scenario to prove your own point like that and then make broad general claims based off it
>>36024180
Go easy on him. He's probably picking up tips from discussions during the presidential debates.
>>36023871
So are you typing out the myths?
Because you typed them after saying
>here are the myths
So everything you typed out are wrong?
>>36023871
What would be a good workout schedule then?
i am currently doing a split so I wonder what I should do instead? (I'm thinking about myth 1)
>>36024180
>chest day
>leg day
>back day
Inefficient. That's what he's saying
>>36023871
so is this a myth or not?
>4. Isolation exercises should only serve to fix lagging body parts. If you have been lifting for less than a year your entire body is lagging. Isolations are not a necessity for hypertrophy or strength.
>>36023871
I judge people by the way they look and take the info they post as worthless unless they look good.
>>36024219
Well ya no shit. Nobody really suggests those kind of routines except rich piana...
The most effective routine is push/pull/legs repeated over and over without rest days as long as you can handle it. And yes its a 'split routine' so his #1 claim is completely wrong
Full body routine is inefficient as fuck. Its only smart if for some reason you cannot make it to the gym more than 3 times a week due to being the president of the united states or some shit and having zero free time
>>36024219
Think he was refering to bro splits, not pushpull etc. The general idea is to up the frequency as you can utilize your protein synthesis more effectively this way.
>>36024302
>yes its a 'split routine'
Literally everyting is a 'split routine' unless you do the same exercises every lifting day
You are arguing semantics for the sake of arguing
>ya no shit
So shut the fuck up about it, that's what he meant
>>36023871
Although I don't disagree, I'd like to hear additional reasoning for 3 so I can tell people that
>>36024302
or on the of chance that someone might actually be an athlete and not just another meathead.
>>36024201
Good point
>>36024338
>literally everything is a split routine
No, full body routines are literally not split routines. Do you understand definitions or do you just spout pretentious nonsense and act like a cunt
Walk me through your conclusion on alcohol, please.
>>36024151
This
>>36024415
Also this.
I have a degree in ExSci, but I would love to hear the nutrition side of things. Curious how you went from one to the other
OP here, forgot one:
6. You dont need to work a muscle directly to stimulate growth. For example, even just holding up a heavy squat load can stimulate your lats into growing.
To refer to 1), you should be repeating compound exercises frequently throughout the week. Squat, deadlift, bent over row, bench press, overhead press should all be performed frequently. These are the exercises that will give you the most hypertrophy and strength the fastest.
And remember, strength results in hypertrophy. Hypertrophy does not result in strength. Isolations are a waste of time 90% of the time.
Do not trust YouTube fitness gurus. Most of them are on steroids, even if they claim to be natural. They all do splits because using steroids increases muscle protein synthesis times.
>>36024615
Isolations are VITAL for impressive arm growth. Keyword 'impressive'
If you dont do curls or some sort of tricep extension exercise you will never have beyond 15" arms without them being fatceps
Stop spewing bullshit
>>36024302
>Nobody really suggests those kind of routines except rich piana...
>not having separate days for both calves and traps
C'MON
>>36024615
Could you put together a program that would avoid wasting precious gains?
well if a guy on 4chan said it, it must be true.
>>36023871
I dont understand numbet 4. When I lift for less than a year, should I do isolation or not? And is it not good for hypertrophy???
>>36023987
he is but hes wrong. He should keep up with the literature.
http://ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339
>>36024139
He just means it's inefficient, not impossible.
Those big guys just got big the long way round.
>>36024086
Eat more
>>36024685
>not a necessity
Not NECESSARY.
I.e. Your arms will still grow from presses and pulls
But yeah, do them. Just focus on compounds
OP you shit, answer our questions!
>>36023871
How much does your job pay?
>>36024638
Pullups/chin ups and dips (both compound movements) will do more for your arms than "incline supinating dumbbell curl" and "kneeling tricep pushdown"
>>36024685
When youre new everything is a lagging body part. Do compound exercises to target every muscle in your body
You dont find weaknesses in your individual body as a result of your genetics/workout until minimum a year
>>36024731
Of course I focus on compounds and do them first, but as an example I do rope push-downs for triceps (right after I did dips) and calve rises for my calves. No way sauats are enough for my calves...
>>36024749
Well I am lifting for like 4-5 months now and I already know that my chest is lagging behind compared with my delts, leg, back etc. So, should I do isolation for my chest?
>>36024762
Calf size is largely due to genetics. Its a waste of time trying to make them into a size that will never happen for you
op is a liar
more broscience
>>36024230
In that case:
>do roids
>fuck around in the gym once in a while
>go to KFC afterwards
>>36023871
Tell us something anyone who has done some basic research wouldn't know. You don't need a degree to know any of that shit, it's basic common sense.
Working out each body part once per week on a bro-split isn't as effective as working out a body part 3-4 times a week on a full body routine? No fucking shit.
Someone call NASA, this guy's a fucking genius.
>>36024749
>pullups and dips will do more for your arms than curls
NO.
Pullups are mostly lats and dips are half chest. How is that more effective than an exercise that is 100% biceps?
I used to think like you and did weighted dips pullups for 3yrs and i didnt look like id ever set foot in a gym with a shirt on
I threw in curls for a laff one day and my arms exploded. They are vital if you want aesthetic arms. Same with skullcrushers or something similar for triceps
Your dyel is showing
>>36024781
Ok calve rises were a bad example, but what about biceps, triceps, chest, or traps?
>>36024086
Drink cottage cheese at night breh
>>36024180
Err, plenty of DYEL fucks do bro-splits that only work out a body part once per week. And they never squat, they never deadlift, they never row, and they barely bench properly.
A split can work, but what he said is basically correct.
>>36024797
You will always be lifting more weight on chin ups and dips. And btw pullups is different to chin ups
>>36024785
this post is broscience desu
Oh for fucks sake, so should I be doing bench every other day then?
>>36024798
All of these get worked sufficiently in compound movements for someone working out less than a year
>>36024780
And when I say that my chest is lagging behind, I mean that my ohp is just 5kg/12lbs lower than my bench press
>>36024685
Already been said, but if you're a novice (less than a couple years lifting) concentrate on the heavy compounds.
If you want to throw in some accessory work, fine.
This is why I do Jason Blaha's Ice Cream Fitness. Despite the guy being a raving nutter, it's a routine that combines the best of both worlds/
What OP and others are saying, is that if you fuck around in the gym as a novice doing curls and ignoring the kings like the squat, the row, the press, etc, you'll get fucking no-where.
>>36024615
Post body, cite your sources, show experience, or fuck off
Btw, I have a PhD in Cock Vore
>>36024849
Ok so deadlifts are enough for my traps and I should not do some shurgs?
>>36024855
>What OP and others are saying, is that if you fuck around in the gym as a novice doing curls and ignoring the kings like the squat, the row, the press, etc, you'll get fucking no-where.
Why doesn't the OP just say he is a faggot and should STFU then. He is going to confuse the fuck out of everyone
>>36024780
Your form is probably incorrect
>>36024846
If you want to improve your bench at a faster rate than current, then do so.
Besides, would you rather squat every other day?
>>36024815
Ya but the work is spread out over multiple muscles... ends up being less net work for your biceps
Weight lifted does not equal hypertrophy. Its total WORK done which is a function of volume and intensity
>>36024860
Rows also work traps
They will grow, just have patience
>>36024860
Deadlifts and OHP are plenty for traps
Also, cleans of any type >>> shrugs
Pic related
>>36024894
Alright, thanks
>>36024887
Look im not saying curls dont have a place, but they should be used if your biceps are particularly small or you find them being detrimental to how much you can row.
Compounds will ALWAYS give you better results, its a scientific fact
>>36023871
Do I get it right that compund lifts are always better than isolation exercises? (For strength and mass)
And isolation exercises should be done only when I am lifting for min a year and have a muscle group is lagging behind?
>>36024648
OP plz respond.
>>36024929
Ok fair but if they can be used to bring up a weak bicep why cant they be used to make a big bicep even bigger
Curls are effective, easy to do, easy to recover from, and personally onea my favourites. They just feel good to do
Thank god im on roids doing splits .
>gains for days
>>36024878
What?
What is wrong with saying that?
>>36024969
How long have you been working out? Whats your current routine
>>36024963
And what happens when a beginner does compund lifts AND isolation exercises. Do the isolations give litteraly no gains??
>>36024976
Isolation exercises are still effective, but if someone were to ask me curls or chinups its obvious chinups are the way to go.
If you like doing curls and see results from them, continue. Im not saying to stop
>>36024881
I thought rippletits was saying to only do bench 1 time per week?
Why the fuck can't we get a good explanation as to what to fucking do?
>>36024692
that study is bullshit
It's saying 2.4 g/kg is more effective than 1.2 g/kg. The cutoff point could litterelly be 1.3 g/kg
My guys is probably 1.5 g/kg. And that's not high at all
>>36025019
They help of course. Theyre just not absolutely necessary for a beginner. If you find yourself havin more energy after your compounds then fuck ya add in some isolations
But dont feel bad if youre too tired after compounds. Its all bonus
As you progress, isolations will play a bigger and more important role
>>36025065
I like to add one or two isolation exercises at the end of a workout, since my way to the gym is like 30-40 mins and I want to do as much as possible. Thanks for the reply
>>36025019
Isolations are accessory, not necessary for hypertrophy or strength.
Always place priority on your compound movements, they are what build mass and strength the fastest
>>36025003
1 year.
Monday chest and triceps day;
>bench
>incline/decline bench (switch each week)
>cable flies
>dips
>skull crushers
>db tricep extensions
Tuesday rest
Wednesday back and bicep
>cable rows
>bend over rows
>pull-ups
>preacher curls
>DB hammer curls
>face pulls
Thursday rest
Friday legs and cardio (cutting)
>squat
>deadlift
>leg extensions
>20 minute HIIT
>>36025096
Its fine to add some curls or whatever after your compounds, but its not a necessity. Your arms will still grow a lot from your compounds
>>36025124
Saturday and Sunday off
>>36025124
Since youve been working out a year you can afford to start experimenting with variations on compounds and isolation, but where is your shoulder workout?
Hey OP - are you going to admit meat regardless of the kind promotes disease and is definitively unhealthy?
Dairy too but I won't force you to respond to that.
>>36025124
Get rid of those rest days on tues and thurs man... your back muscles can rest while you work your chest etc etc
The more days a week youre in the gym puttin work in the faster and bigger youl grow
At first itl feel hard but youl get used to it after 2 weeks
>>36025193
Meat and dairy obviously leads to heart disease which is the number one cause of death for Americans.
Vegetarian and vegan diets are beneficial to your health but this is not a debate im willing to get into here.
I eat meat and consume dairy.
>>36025176
Shit totally forgot, don't have my program with me,
I do shoulder on leg day and that is
>shoulder press
>ohp
>Lat raises
Okay but I'm pretty much lacking everywhere and I don't feel like it's doing me much good. Pic related had a 3 month break and this is 1 month of cutting.
>>36025232
Alright, so even though you know they're trash, you consume them anyway. Why?
I'm not trying to dissuade you. Go ahead and eat it. I'm not an activist.
I'm just genuinely trying to understand why someone who knows they're trash would still consume.
>>36025244
I recommend you stop bulking and cutting and just focus on eating healthy foods.
You have too much volume, focus on compound lifts: deadlift, squat, bench press, overhead press, row
>>36025260
Not op but I eat meat because it's an easy source of protein and I like the taste. Not trying to be
>MEAT IS DELICIOUS FUCK VEGANS
But it's delicious, and i won't stop eating it until I feel the negative effects on my own body.
>>36025300
So maximum 24 hrs rest from each compound?
Well I would like to get to 10% because I've never had visible abs and it's kinda a dream of mine, don't mind giving up some muscle for it.
>>36025315
Okay, at least you're honest.
Still curious about OP's reasons since by virtue of his credentials, he knows more details about the consequences.
>>36025300
not him but that isn't that much volume desu senpai
>>36025260
Ive tried vegan 5 times now , trying all different kinds of foods, and every time I've gotten very sick.
Im skeptical of its effectiveness, particularly as its only been properly studied for not very long
>>36024929
>it's a scientific fact
this is one of the least scientific things you could have said
I'm working SL right now. I'm 6'3" and 155lbs, would eating 3000 cals a day and 150g protein be reasonable?
>>36025367
Rest day in between each workout. Weekends rest.
Do alternating like stronglifts
AxBxAxx
BxAxBxx
Squat
Bench
Row
Accessory work
Squat
Overhead press
Deadlift
Accessory work
>>36025367
Yeah, no reason not to be honest.
But I do enjoy eating dinner at some of my vegan friends place, shit is also delicious.
>dat hummus <3
Everything in moderation I guess
>>36025416
Seems excessive. I hope the foods you are eating are healthy. You dont need that much protein
>>36025447
I know that post was meant for me and you misquoted. Alright, thanks.
>>36025381
Got it
>>36025455
What would you recommend? I'm planning on bulking for 2-3 months, before cutting for summer
>>36025423
Th-thanks, I will definitely try this you.
When you say accessorie work, what exactly do you mean? Sry not native English so English fitness talk confuses me sometimes
>>36025460
Yeah, working night shift so getting tired and I'm on an iPad. Clumsy fingers
>>36025467
Dont get into the trap of bulk cut bulk cut bulk cut
Just eat healthy foods, gradually increase your caloric intake if you want to gain size, gradually decrease if you want to lose weight. Dont go excessive, which is what youre doing atm .
>>36025487
Isolations. Like curls or skullcrushers or what have you. If youve been working out for a year you should have a general idea on what isolation movements you like
>>36025423
how do I read this?
A is the first set of workouts and B the second but what are those little xs for?
without numbers I'm lost pls don't bully
wtf is all this scientific bullshit ITT..fuck why do you guys make bodybuilding so complicated?
All you gotta do is eat big and clean, and lift heavy with proper form. All there is to it.
>>36025554
Okay I get it, thanks man.
>>36025562
It's the weekdays.
Like A is Monday
The first x is Tuesday
B is Wednesday
So if I wanted A on Wednesday day and B on Saturday day I would write
>xxAxxBx
>>36025562
X is rest day
>>36025575
Eat big is another bioscience myth
>>36025529
What's wrong with bulk and cut cycles? They seem organized and straightforward.
Wait OP, I'm confused.
Are your statements myths, or are they trying to refute myths? Because from your first sentence it seems like the following statements should be myths, but people are responding as if those are true.
![I-m-Scatman-scatman-john-26121475-352-356[1].jpg](https://i.imgur.com/Re6CWmu.jpg "I-m-Scatman-scatman-john-26121475-352-356[1].jpg")
>not doing a push/pull/push/legs - pull/push/pull/legs routine
>2016
>Ski bi dibby dib yo da dub dub
Yo da dub dub
>>36025605
>>36025606
cool thanks /fit/
>>36025620
Because its unhealthy
>>36025624
Refuting myths
>>36025633
No problems buddy, just go for it if you have any other questions. Im Not op though
>>36025634
How so?
>>36025648
Not the guy you're responding to, but on that note:
If I want to maintain my composition and weight, am I missing anything by simply taking protein ~0.75g/b per pound of bodyweight and adjusting the carbs and fats simply for satisfaction (I prefer carbs so I keep fat at 20% of total intake - protein turns to 25% and carbs to 55%). I usually eat under TDEE (and I underestimate TDEE).
>>36025554
So another question OP what is your opinion on fitbits? Is it it a good way to track your workouts? Do you recommend one?
>>36025648
Okay, well please be more clear next time, and also please be correct.
Because when you say
>Here are some weightlifting myths
Then the following statements should be the myths, not the corrections. You could even format it by stating the myths outright and then saying "This myth is false because..." or "This myth is misleading because...". The way you wrote it, it seems like the things you're saying are untrue (and I would personally say they seem untrue and many have been disproved by both scientific literature and professional bodybuilders in various capacities).
>>36025708
Why are you so mad?
>>36025260
How do I filter vegans when they don't put any of my filter words in their posts?
>>36025732
lol
>>36025708
>professional bodybuilders
You mean the guys on steroids that try and attribute their success to anything but the steroids?
>>36025705
I'm not OP, but I have a fitbit, and I've been working out for a long time.
If you're really unsure about your activity level, or if you just like the aspect of competing with friends, it's fun.
Do you NEED a fitbit? No. The heart rate monitor is ass. They're actually being sued for it being so inaccurate. I wouldn't trust the calories-burned measurement either. If I leave it sitting on my desk for the day, it'll still say that I've burned around 2300 calories at the end of the day.
So to sum it all up: if it's for fun, plus you have some friends to compete with and cash to blow, go for it. If not, save your money on something worthwhile.
>>36025733
>oversensitive to genuine inquiry
>triggered even when no one's being talked out of their habits
You're more hurt than the two people who actually answered the question.
Enjoy your trash and stop feeling castrated when you're told the truth about how trashy it is. Bitch.
>>36025685
Your body is not equipped to handle that kind of weight fluctuation. Especially if you bulk on unhealthy foods that clog your arteries and damage your heart
>>36025784
I eat fairly clean
>>36025802
My point is you dont need to go to such extremes to gain mass
The whole "gotta eat big to get big" is a product of hyper masculine social engineering.
>>36025467
Bulking with your stats for 3 months will do very little. You need to bulk for like a year, unless you only care about looking shredded.
>mfw I knew all of these and don't even have a degree in sport science
Feel useless yet OP
>>36025775
Using the 2300calories your TDEE maybe?
Yeah I just bought one earlier today and wating for it to arrive in a couple of days. But like you said I mostly did it for fun and because I have to much money.
>>36024074
This
>/sci/ masterrace detected
>>36025694
Seems fine
>>36025822
It's just poor timing on my part, I want to be thin for summer as most people do. After summer, I plan on making my bulk a lot longer.
I've been working out for over a year, but haven't seen any strength or size gains because I never ate enough. I finally realized my mistake recently, and I feel everything is progressing properly.
>>36024143
I think you're misunderstanding. He's actually saying bro splits are effective.
>>36024074
Most papers on biology are crap. Even if peer reviewed there is no guarantee of them being reproducable.
>>36025820
>wanna know how I know that you squat less that 405?
>>36025193
Op's (probably) a scientist, so never.
Because it isn't true
>>36025046
He has literally never said this
You know nothing of his work
>these are the people 'doing SS'
>>36025932
Why does this have to be so complicated, it's easier to learn physics than this bullshit.
I just want to lift and get big over time in a rwsonable manner.
>>36023871
>The only way alcohol kills your gains is potentially disrupting your sleep patterns.
I'm taking advice from an anonymous poster on a mongolian basket weaving forum and there's nothing you can do to stop me! Lightweight baby!
>>36025626
Rip jazzman
good try gains goblin.
>>36023871
Regarding 2 and alcohol:
Alcohol comsumption prevents glycogen production in the liver to first metabolize the alcohol, no? This would hurt performance. At least that's what we were taught in exercise nutrition.
>>36024808
Sodium gains
How to get the most out of life, including the gym?
1.) Diet is king, above all else eat your fucking veggies cooked/half cooked and raw! eat your veggies with your carbs and with protein. Never ever combine proteins and carbs you're body will compete for either or and cause inflammation. WHY EAT YOUR VEGGIES? because making your body alkaline will provide higher oxygenation which will provide a host of benefits, an acidic body will rob you off oxygen.
Ideally you should eat 80/20 alkaline/acidic foods all meat except fish(don't fry it) are acidic some more some less...you will get the most out of your protein if your body is alkaline.
Doing this you will increase your gains, you will eat thunder and shit lighting in the gym, you will recover like wolverine. You will fuck like a porn star, it might even turn your life around.
2.) compound movements are king and will increase hormones as well HIIT cardio Will spark your natural HGH.
3.) REST MOTHERFUCKERS! SLEEP
4.) If you stress over your gains or lack there of you're fucking your self over instead you should take all of life's bullshit to the gym and use it as energy. PLEASE leave your ego at home and do you're work out with proper form and less weight.
5.) lift mindfully, Arnold puts it great "most guys in the gym just pick weights and start pushing and pulling, you should be mindful of the muscles your working out. Go into the muscle and feel the muscle from the inside out"
you loss muscle in the gym by breaking it down. You build muscle in the kitchen ;)
>>36023871
>Amino acids and some peptides are able to self-regulate their time in the intestines. An example of this is the digestive hormone CCK which, in addition to regulating appetite and satiety in response to food[10] can also slow down intestinal contractions and speed in response to protein.[11][12] CCK is released when dietary protein is present, and demonstrates a way in which the body can slow down digestion in order to absorb all present protein.[13]
http://examine.com/faq/how-much-protein-can-i-eat-in-one-sitting/
>>36025053
This
>>36024507
I'm a sophmore and just declared exersci
What do you do?
>>36026467
How does this look? Wanna track my lifts too. I'm >>36025244
Btw .
>>36024976
nice fatcep
>>36023871
Did you really need a masters to figure that shit out? How far into your degrees did you get before realizing they were a joke?
>>36024615
You're either a liar or are over simplifying things m8. I'm in my 3rd year studying what you claim to have already studied and a lot of your facts seem to be coming straight from youtube. Hypertrophy does have a strong relationship with strength, this is known and has been observed and there are many papers written on this.
The protein thing is a complicated subject, but if you truly have a masters in nutrition, you probably know more than me. No, your body doesn't physiologically require that much protein to grow but studies have shown that amounts up to >1g/lb of body weight have been deemed optimal for training adaptations in certain athletes. Many studies have indeed shown a lower requirement than this but the general rationale behind 1g/lb is that it can't hurt to be consuming that much and it may help with gains.
Alcohol definitely kills gains through more than just sleep. Fucks up your liver, this is known. Liver is very essential to gains. Also excess calories from alcohol can displace other nutrients from your diet and/or make you fat. Also nobody goes to the gym with a hangover. Plenty of ways it kills your gains mane
I'll cite studies if you will.
>>36026467
>Never ever combine proteins and carbs you're body will compete for either or and cause inflammation
Bait
>>36023871
Number 1 always triggers me.
>start lifting
>workout with college bro who's been lifting for 8 more months than me and he gets me on his routine
>it's a 5 day split
>do that for 4 months, make mediocre gains, neither of us even reach 1pl8 bench
>become aware, switch to ICF 5x5 over winter break
>make sick gains, squat shoots up, bench shoots up, OHP and diddly also shoot up
>introduce bro to ICF
>he does it for a week then says he doesn't like it because he isn't getting sore from it
>he goes back to shitty brosplit
>I stick with ICF, get new gym bro, and surpass original gym bro in all of the main compound lifts
>he still thinks his made up routine is better than ICF even though he barely hit 1pl8 bench a week ago after a year of lifting
>I hit 1pl8 bench in December
Lost cause he was, maybe he'll come to his senses eventually that his super high volume brosplit is shit for making gains
>>36023871
So ss is a good start because of the compound movments?what is the most effective frequency of weightlifting when it comes to growth/rest/work?
>>36026904
Yes, SS is a great way to place to start. Add chin-ups and dips to the mix so that your upper body doesn't lag behind.
For beginners, 3x a week of (relatively) heavy lifting is perfectly fine. Looks up SS, follow the guide. It works for so many people for good reason
>>36026962
Did I do good senpai?
>>36026772
Just do baby lovers SS. Or do SS with more upperbody volume. So maybe 5x5 bench or higher volume.
>>36024383
Oh my god we have a janoy lvl iq
>>36024139
They're probably on gear.
>>36026819
>Hypertrophy does have a strong relationship with strength, this is known and has been observed and there are many papers written on this.
At what point is chasing incremental gains in strength going to still give you hypertrophy though? Why do bodybuilders do such high volume (or generally anyone interested in mass)? The answer is a few "strength" reps don't cut it to stimulate growth you faggot.
>>36024781
Gee, it's interesting how the people who are overweight seem to have really big calf muscles. I guess the fat genetics are also related to calf genetics!
>>36024143
High frequency training. You should make sure you train each body part every other day. A 2-split 6 times a week (or 7 if no rest day) is good.
>Push/pull split:
Push
Pull
Push
Pull
Push
Pull
Rest (optional)
>or upper/lower split:
Upper
Lower
Upper
Lower
Upper
Lower
Rest (optional)
>or a combination
Upper push/lower pull
Lower push/Upper pull
Upper push/lower pull
Lower push/Upper pull
Upper push/lower pull
Lower push/Upper pull
Rest (optional)
>>36023871
Care to provide sources on your points?
>>36024781
Only the insertions. The calves are muscles and can be grown like every other muscle. They need, however, extremely high volume. Most people only do 2-3 sets of calf raises 1-2 times a week and then complain about calves not responding.
Calves should be trained every day, or at least every other day.
>Bachelor's in Exercise Science and a Masters of Nutrition
Wow fucking nothing.
Nice NOCITES, you fucking faggot.
Half of that is complete bullshit (e.g. alcohol and protein) and the other half lack rigorous studies to say one way or the other
>>36025053
>The cutoff point could litterelly be 1.3 g/kg
And it could be 5g/kg.
Best data available indicates that 1g/lb is a completely reasonable intake, no data supports a maximum intake of 0.45g/kg, like OP claimed.
>>36024302
>Full body routine is inefficient as fuck
Top kek
>>36024099
Kek
>>36029292
>And it could be 5g/kg.
It's not. Even elite athleetes we're shown to not need any more than 0.75 g/lbm (1.65 g/kg)
>>36029342
That's old shitty data which doesn't take into account the muscle full effect.
http://journal.frontiersin.org/article/10.3389/fphys.2015.00245/full
http://www.biolayne.com/wp-content/uploads/Norton-J-Ag-Food-Ind-Hi-Tech-2008.pdf
>>36029342
>cite-less graph
convincing.
Also, are you a fucking retard? How many fucking do I have I to tell you that steroids increase feed-efficiency? "Elite athleetes"[sic] (e.g. roiders) have lower protein requirements than natties.
>>36029383
>>36029424
>no difference between 1.9 and 4.4
http://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19
>no muscle loss between groups consuming 1.6 and 2.4 g/kg
http://www.fasebj.org/content/27/9/3837.full.html
>>36029479
Neither of those attempt to dose their protein properly to get around the muscle full effect. The last one is even addressed explicitly by the paper >>36024692 linked for this reason
>the disparate findings of the previous study (4) and our findings may be due to the timing of our supplementation and the exercise intensity, which could be important in increasing or maintaining LBM while in a severe energy deficit (3).
>>36029479
>http://www.fasebj.org/content/27/9/3837.full.html
They didn't lift, they only did extraordinarily light cardio.
>http://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19
>Control n=10 (2 female, 8 male)
>High Protein n=20 (9 female, 11 male)
MAXIMUM OVERKEK
They've proved that women have lower testosterone than men, somebody call the Nobel committee!
>>36024302
Are you telling me that OHP/dead-back/chest-tri/squat is ineffective split?!
>>36023871
The last one, about protein, a medic told me exactly that but i was stupid and fell for the 1gram per lbs meme. Thanks i will go back to 1gr per kg
>>36029383
Damn frontiers is blowing up. I felt so bad when i published on this site a while back.
>>36024615
>hypertrophy does not result in strength
Calling bull. In 'The Science of Lifting', Nuckols addresses this; essentially, size is the ONLY attribute of a muscle that you can control, the rest is up to genetics. A bigger muscle=a stronger muscle because of increased cross-sectional area and myofibrillar density
Neuromuscular coordination also contributes to strength but if the muscle isn't there, your motor units can only do so much
>>36026819
How is your liver essential to gains?
>>36026772
am I supposed to do every workout in column A and B or can I pick two or three?
I don't have much time, I work out right before work.
>>36024180
Tons of people only hit a muscle once a week. That might be the most common routine
can too much supplements in some people cause diabetes?
>>36023871
You should keep a thread going on the dangers of sterons and DNP.
To many morons here actually use the stuff. Educate them.
Yes, it's 1kg of protein per kg of bodyweight. There is a really good article on bb.com
http://www.bodybuilding.com/fun/how-much-protein-do-you-really-need-official-position-issn.htm
>>36032580
That's about 280000 kcal for me though.
>>36032580
>it's 1kg of protein per kg of bodyweight
'no'
have you even bothered to read the fucking thread?
The lowest estimate for plateauing gains for strength training is around 1.6g/kg. There are NO studies of decent methodology that suggest that 1g/kg is sufficient, let alone optimal.
E.g. in-spite of the authors conclusions: >>36029479 actually provides evidence that even 1.9g/kg might be sub-optimal, as the high protein group (composed of 55% men) gained more LBM than the "low" (1.9g/kg) protein group (composed of 80% men). The difference wasn't statistically significant due the small sample size and the retard use of a mixed sex cohort, but the fact that a group of 55% men gained at-least as much LBM as a group of 80% men is strongly suggestive that even 1.9g/kg might be sub-optimal
>Masters in nutrtion
>claims protein gets converted to carbs
Yeah no, protein doesn't get converted to carbs. Sure it gets converted, but not to carbs mister master in poop.
just about every good lifter gets 2 grams per pound of bodyweight (at least) and recommends others to do so too. there's a reason for that and I've seen it in my results too. no study can change that.
>>36024809
>do a bro-split
>do every compound lift
c-check mate
>>36023871
>2. The only way alcohol kills your gains is potentially disrupting your sleep patterns.
Really?
>>36029661
I thought women make basically the same relative gains, the just start out with less at baseline? eg
http://www.ncbi.nlm.nih.gov/pubmed/22383503
http://www.ncbi.nlm.nih.gov/pubmed/15947721
>>36023871
Bullshit.
Excess protein is broken down and excreted through urine. You definetly don't have either of those degrees.
>>36023871
Whoever gave you that diploma should be burnt at stake.
Chances are you can't even run a fixed effects regression.
Useless graduate from University of Shilladelphia.
>>36024692
>http://ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339
As they lost fat I assume the subjects were on a deficit. Dropped.
>>36038373
no shit. This study shows you can build muscle on a deficit IF you get enough protein. No one says to eat 1g/lb a day when on a bulk.
