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d2jsp Forums > Off-Topic > Sports Coliseum > Health & Fitness > John Sirmons -- AMA And Advice Thread > Competitive Powerlifter / Personal Trainer
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#91
Jun 14 2013 12:37pm
Quote (7_Deadly_Sins @ Jun 14 2013 12:03pm)
Videos will help a ton.




Do you care if you are 21% BF? If the answer is no, get strong and do some cardio to slowly lose the fat. You'll likely lose weight even if you dont want to because of your job.



A strength based routine with with high volume accessories. Best of both worlds.
I train my main lifts like a powerlifter, and my accessories like a body builder. Most high reps, some low like 5x5 for tris.


Losing the bf is a bigger concern than building the muscle. But since I have this job for the next few months I thought itd be a good way to build the muscle I want since I dont havr the time/energy to go to the gym after work. I just wasnt sure if it was beneficial to do one first
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#92
Jun 14 2013 04:46pm
Yo
benefits from Drop-sets?i use drop set in my all exercises,every set for 8-15 reps. each exercise 4 set.
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#93
Jun 14 2013 05:48pm
Quote (kalhmera @ Jun 14 2013 06:46pm)
Yo
benefits from Drop-sets?i use drop set in my all exercises,every set for 8-15 reps. each exercise 4 set.


Benefits? taxing the muscle more I guess. I personally never do them. I'd rather hit them hard with heavy weight.
Quote (Slanman @ Jun 14 2013 02:37pm)
Losing the bf is a bigger concern than building the muscle. But since I have this job for the next few months I thought itd be a good way to build the muscle I want since I dont havr the time/energy to go to the gym after work. I just wasnt sure if it was beneficial to do one first


I'd suggest you hire me or someone else to help you.
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#94
Jun 16 2013 07:27am
Quote (7_Deadly_Sins @ Jun 14 2013 01:03pm)
Videos will help a ton.




Do you care if you are 21% BF? If the answer is no, get strong and do some cardio to slowly lose the fat. You'll likely lose weight even if you dont want to because of your job.



A strength based routine with with high volume accessories. Best of both worlds.
I train my main lifts like a powerlifter, and my accessories like a body builder. Most high reps, some low like 5x5 for tris.


Assuming an intermediate lifter, how many total sets would u recommend for a routine like that?
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#95
Jun 16 2013 12:21pm
Quote (Deathslaya16 @ Jun 16 2013 09:27am)
Assuming an intermediate lifter, how many total sets would u recommend for a routine like that?


2-4 accessory movements for whatever. Depends how well you are recovered that day. I do any where from 3-5 sets with 5-40 reps
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#96
Jun 16 2013 01:12pm
my stats are
weight 185 lb
fat %: 14
tall 6,1

my goal is to reduce body fat % and then get more muscles
i was thinking to get

180g protein per day,
2,500 calories

but then my question is, how much grams of fat and carbs should i get? is my amount of protein good or should i get more?
everything that you know about this, would be really helpful, thanks.

how much eggs can one person eat per day?

This post was edited by Reynaldo on Jun 16 2013 01:16pm
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#97
Jun 16 2013 03:54pm
Quote (Reynaldo @ Jun 16 2013 03:12pm)
my stats are
weight 185 lb
fat %: 14
tall 6,1

my goal is to reduce body fat % and then get more muscles
i was thinking to get

180g protein per day,
2,500 calories

but then my question is, how much grams of fat and carbs should i get? is my amount of protein good or should i get more?
everything that you know about this, would be really helpful, thanks.

how much eggs can one person eat per day?


Try 1-1.5 gram of protein per pound of BW.

Without knowing a lot about you, try 1-1.5 grams of carbs
and for fats experiment with .5-.75
Both are per pound of BW.
As many as you want, specifically if you get free range eggs.
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#98
Jun 16 2013 08:29pm
Quote (masterbagdragger @ Jun 14 2013 03:07am)
Yes, I'll try to get a vid next time and post see if there is anything wrong with my form


putting a "sweet" arch in your back while benching can change the emphasis from your chest.
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#99
Jun 17 2013 01:05am
A couple of my friends are just starting to lift and are asking me for help, so I'm thinking of just getting them on a 5x5 program. Do you think there's something better they can start with, or should I just go with this?
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#100
Jun 19 2013 01:49pm
Quote (Mesonychid @ Jun 17 2013 03:05am)
A couple of my friends are just starting to lift and are asking me for help, so I'm thinking of just getting them on a 5x5 program. Do you think there's something better they can start with, or should I just go with this?


Mad cows is pretty good.
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