d2jsp
Log InRegister
d2jsp Forums > Off-Topic > Sports Coliseum > Health & Fitness > 100% Free Advice From A Professional > Ask Anything To A Trainer/bodybuilder
Prev1170717081709171017112039Next
Add Reply New Topic New Poll
Views: 607789Replies: 20387Track Topic
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#17081
Oct 21 2013 01:25pm
Quote (HoneyCocaine @ Oct 21 2013 01:47pm)
how do i improve my 40 yard dash and vertical leap without strength training. technique is good.

i am on stretch program and tried plyometrics but they dont work


The best way to improve both of these exercises, WITHOUT true strength training would be weighted repetition.

This means, purchase some wrist/ankle weights, as well as a weighted vest. Gradually increase weight each week, and do many repetitions of both, with the weight attached. As time goes on, and you increase the weight further and further, as well as the repetitions.

Once you max out the weight, and the repetitions, shed all of the weight and attempt without any pre-exhaustion and without any weight. You will see a very noticeable improvement.
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#17082
Oct 21 2013 01:26pm
Quote (Chesse @ Oct 21 2013 02:31pm)
Any alternatives to kneeling cable crunches? The gym I go to has a lot of people and I would prefer not get any funny looks from them considering I'm just a beginner


Certainly. Choose any of the exercises here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine
Member
Posts: 8,205
Joined: Dec 18 2008
Gold: 5.20
#17083
Oct 21 2013 05:51pm
Raynor, my cut is about to come to an end in 2 weeks. Current macros are P: 40%, C: 40%, F: 20%.

My question is what is a suitable LEAN BULKING macro while minimizing fat gains as low as possible? I still want to be able to see my abs.
Member
Posts: 31,848
Joined: Jun 6 2010
Gold: 2,227.27
#17084
Oct 21 2013 06:54pm
Is there a huge difference between workouts for cutting and bulking

or is it mostly dependent on dieting?

For example: for cutting, it's ideal to have more reps such as 12 or 10 when doing sets

and for bulking, less reps such as 6 or 8

Member
Posts: 8,405
Joined: Apr 2 2006
Gold: 285.01
#17085
Oct 21 2013 06:58pm
Quote (SKCRaynor @ Oct 21 2013 02:24pm)
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=341790764
Sleep Guide


In addition, you want to make sure you keep a proper sleep rhythm, meaning - always sleep the same hours every night, or close to it. (IE: sleep by 11pm, away by 7am) and so forth. If you continuously switch it up, you will prevent your body from getting restful sleep.

Try a white noise machine or air purifier, something that emits a humming noise that filters out other noises which will help you sleep.

Try a blackout window curtain so that light does not enter your room. This also will help you sleep longer and better.

Keep the room colder, 68-70 degrees is great for sleeping. The hotter the room, the harder it is to sleep.



thank you sir.
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#17086
Oct 22 2013 12:25am
Quote (TempoONE @ Oct 21 2013 07:51pm)
Raynor, my cut is about to come to an end in 2 weeks.  Current macros are P: 40%, C: 40%, F: 20%.

My question is what is a suitable LEAN BULKING macro while minimizing fat gains as low as possible? I still want to be able to see my abs.


If you're CUTTING with 40/40/20, you are already on bulking numbers.

Quite frankly, for a very lean bulk, 35/35/30 is fine, just the same with 40/40/20, and so forth. You just want to make sure you are only adding an extra 500 cals over maintenance to workout days, and not ALL days. You also want to make sure to avoid excessive sugar to prevent insulin spiking, unless it's immediately PWO.

Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#17087
Oct 22 2013 12:27am
Quote (Nerlens @ Oct 21 2013 08:54pm)
Is there a huge difference between workouts for cutting and bulking

or is it mostly dependent on dieting?

For example: for cutting, it's ideal to have more reps such as 12 or 10 when doing sets

and for bulking, less reps such as 6 or 8



Yes. When cutting, your muscular strength will be lower, primarily from lower muscle glycogen and less energy than during bulking. In addition, the body recovers more slowly. As a result, heavier weight for lower reps should be avoided to prevent injury. Higher reps and failure sets with breakdowns and supersets are all a good idea for cutting, as these will assist with burning calories more readily than pure strength routines.
Member
Posts: 31,848
Joined: Jun 6 2010
Gold: 2,227.27
#17088
Oct 22 2013 10:20am
Quote (SKCRaynor @ Oct 22 2013 02:27am)
Yes. When cutting, your muscular strength will be lower, primarily from lower muscle glycogen and less energy than during bulking. In addition, the body recovers more slowly. As a result, heavier weight for lower reps should be avoided to prevent injury. Higher reps and failure sets with breakdowns and supersets are all a good idea for cutting, as these will assist with burning calories more readily than pure strength routines.


Would 12, 8, 8 reps be ideal for cutting?

Or is that considered as lower rep
Member
Posts: 13,588
Joined: Apr 20 2010
Gold: 1,303.00
#17089
Oct 22 2013 09:14pm
Hey raynor

I'd like to cut, but not really lose any of my strength. So would a program like wendlers 5/3/1 or starting strength be okay for this to not lose much/any strength?
Also can't higher reps be bad for when you're cutting since you're at a deficit and it places a higher strain on your recovery system? Could u explain this?

Thanks

This post was edited by tommyd323 on Oct 22 2013 09:14pm
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#17090
Oct 22 2013 09:49pm
Quote (Nerlens @ Oct 22 2013 12:20pm)
Would 12, 8, 8 reps be ideal for cutting?

Or is that considered as lower rep


That too would be fine, as long as the tempo was in order. Remember to take VERY short rest between sets, and work until failure or near failure, with plenty of breakdowns and supersets.
Go Back To Health & Fitness Topic List
Prev1170717081709171017112039Next
Add Reply New Topic New Poll

© 2003-2024 d2jsp  Contact