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Mar 21 2017 12:06pm
Quote (SKCRaynor @ Mar 13 2017 04:56pm)
Then endurance is important then!


Great. Thanks.

With that said, should I work on endurance in addition to my current routine, or change up my current routine to incorporate both strength and endurance. I usually stick with your 5x5 and that is what I am currently on as well for the past 6mo-1yearish. I am happy with current bf%.
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Mar 22 2017 11:31am
Quote (leemyungbak @ Mar 21 2017 02:06pm)
Great. Thanks.

With that said, should I work on endurance in addition to my current routine, or change up my current routine to incorporate both strength and endurance. I usually stick with your 5x5 and that is what I am currently on as well for the past 6mo-1yearish. I am happy with current bf%.



I would switch up to hypertrophy to square off endurance and aesthetics

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (modified)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310
Hypertrophy Plan 3-on-1-off (modified for BB, DB, and Bench)
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Mar 26 2017 02:49am
Quote (SKCRaynor @ Mar 22 2017 10:31am)
I would switch up to hypertrophy to square off endurance and aesthetics

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (modified)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310
Hypertrophy Plan 3-on-1-off (modified for BB, DB, and Bench)


Haha wow the newb gains on endurance must be a thing too. I noticed a significant difference in endurance after day 3. I've built a lot more tolerance on the endurance "pain" too. Thanks!!!
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Mar 26 2017 08:07am
Quote (leemyungbak @ Mar 26 2017 04:49am)
Haha wow the newb gains on endurance must be a thing too. I noticed a significant difference in endurance after day 3. I've built a lot more tolerance on the endurance "pain" too. Thanks!!!


Anytime! Good Luck!
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Mar 28 2017 02:24pm
hey SKC

I feel like I've plateaued with my weight loss... I'm around 20 lbs away from my goal of 195 "putting me around 12-15% bf" before I start bulking again..

Without risking losing my gains, could you prescribe a good workout regime to help me shed this last few lbs? My meal plan consists of;

Breakfast:
2 whole eggs, 2 egg whites
1/2 cup hash browns
green peppers/mushrooms
hot sauce
cooked in evoo
OR
1 cup oats
1 scoop whey protein
splash skim milk
2 tbs natty pb

Snack:
Usually just a bit of beef jerky or a yogurt

Lunch:
8-10 oz chicken breast
1 cup brown rice/1 sweet potato
plethora of broccoli

snack:
Same as above

Dinner:
8 oz chicken breast
1 cup brown rice/1 sweet potato
lots of veg

before bed:
Cottage cheese


and my workout is usually just a 5x3/3x5 focusing on the big 3 lifts. I every once in awhile catch a wild hair and do some HIIT to help condition, but I've found myself straying from cardio for some underlying mental reason.
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Mar 28 2017 02:32pm
Quote (ozzyarmy3 @ Mar 28 2017 04:24pm)
hey SKC

I feel like I've plateaued with my weight loss... I'm around 20 lbs away from my goal of 195 "putting me around 12-15% bf" before I start bulking again..

Without risking losing my gains, could you prescribe a good workout regime to help me shed this last few lbs? My meal plan consists of;

Breakfast:
2 whole eggs, 2 egg whites
1/2 cup hash browns
green peppers/mushrooms
hot sauce
cooked in evoo
OR
1 cup oats
1 scoop whey protein
splash skim milk
2 tbs natty pb

Snack:
Usually just a bit of beef jerky or a yogurt

Lunch:
8-10 oz chicken breast
1 cup brown rice/1 sweet potato
plethora of broccoli

snack:
Same as above

Dinner:
8 oz chicken breast
1 cup brown rice/1 sweet potato
lots of veg

before bed:
Cottage cheese


and my workout is usually just a 5x3/3x5 focusing on the big 3 lifts. I every once in awhile catch a wild hair and do some HIIT to help condition, but I've found myself straying from cardio for some underlying mental reason.


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873
Cutting Workout Routine (5 day freeweights only)

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Mar 28 2017 09:51pm
What's your thoughts on cardio on empty stomach in the morning vs cardio late afternoon after you've eaten all day
Pros / Cons of both in your opinion?

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Mar 31 2017 05:28pm
Quote (Nevada @ Mar 28 2017 11:51pm)
What's your thoughts on cardio on empty stomach in the morning vs cardio late afternoon after you've eaten all day
Pros / Cons of both in your opinion?


Morning fasting cardio is the absolute best choice for pure fat loss. Cardio later in the day is fine for increasing metabolism and improving energy levels, and is also better when combine it with weight lifting first. Overall my preference is always morning fasted cardio for fat loss.
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Mar 31 2017 07:04pm
Quote (SKCRaynor @ Mar 31 2017 07:28pm)
Morning fasting cardio is the absolute best choice for pure fat loss. Cardio later in the day is fine for increasing metabolism and improving energy levels, and is also better when combine it with weight lifting first. Overall my preference is always morning fasted cardio for fat loss.


Yeah. thanks!
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Apr 1 2017 10:48am
Raylads,

It's me, checking in again with a doozy.

What's your opinion on removing a lift from your program in order to desensitize yourself to that movement, then when you reintroduce it a month or so later you will start to see see gains again and achieve a net increase in strength after a while

This is strictly regarding strength.

There are a few conflicting principles - SAID principle in laymans terms is you getter better at what you do. Do more squats to get better at squats. You also have the repeated bout effect in that the more you squat, the less stimulus each subsequent squat will have - similar to diminishing returns

If you stopped making gains on 1 x week squatting you should move to 2, then 3, then 4 etc. Olympic lifters have body's that have adapted to 7 day training, often 2 x a day

This kind of compounding of training isn't viable for most people, and have the limitations of 1-2 hours 3-4 x week.

I'm not at the stage where I'm considering dropping squat out of my program, for a few reasons, the main one being I'd likely regress too far from a skill, neurological and strength standpoint that I probably wouldn't end up with a net increase in strength compared to if I had just stuck to it

My question is guess is have you heard of this, and do you think it's viable for a high level lifter? The squat would be replaced with a. Different, but similar movement, like the front squat. Ignore the fact that running a cycle with front squat will have its own benefits towards your back squat strength

This post was edited by Excusemem8 on Apr 1 2017 10:51am
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