How do you do this?
***Weightlifting Thread***
432,405 Views |
2862 Replies |
Last: 1 day ago by Tex117
Tex117 said:
Just FYI, my bros. Don't know if yall have tried this yet, but have you worked with ChatGPT or Claude with workout programming?
I have...and its pretty amazing. It can help program top sets, back off, hypertrophy work, percentages, exercise selection....where you are imbalanced. the whole bit.
I have Gemini through work and have used it a bunch for building in different exercises. It's definitely a good tool for users that know what they want. I'd be hesitant to tell a beginner to use it, personally. I'd probably still be stuck doing 25lb dumbbell incline if I hadn't sought out advice from this thread.
But if you want it to build out a program based on your lifts, what you like to do, etc. then it's great for that.
CC09LawAg said:
What % are you going to go with on your BBB sets?
OHP and BP - 50%
DL and Squat - 40%
I'll evaluate it after that. What do you think? I have a feeling this program is going to kick my ass, in a good way.
Trying to build in some chin-ups as well. Supposed to do up to a 100/week, apparently. Also sick of Pendlay rows so I'll probably switch it up to Kroc Rows.
texag06ish said:
How do you do this?
Just open up ChatGPT and tell it where you are.
Age, height, weight. Where your lifts are. Its better when you have SOME understanding of programming and can guide it. Like fav said. Probably not perfect for a beginner. But, then again, it has said that beginners do well with "template" programming.
Like, I asked it about 5/3/1 BBB and it can give pros and cons about it. Why it works as an early intermediate, maybe not when older and lifting heavier.
Today's winner for the General Board Burrito Lottery is:
Tex117
Great plan - 40 to 50% is exactly what I would have suggested.
fav13andac1)c said:
Trying to build in some chin-ups as well. Supposed to do up to a 100/week, apparently. Also sick of Pendlay rows so I'll probably switch it up to Kroc Rows.
Depending on your starting point, what I did was aim for 20 to 25 total reps when I added in chin ups/pull ups. Then every workout that I could complete my rep total I added 5 more and worked my way up to 50, then 100 per workout.
And every set you make sure you aren't pushing too hard - I would do them one at a time if I had to and do them between sets of my main exercise and accessories until I hit my rep total.
Once I hit 100 per workout, I went back down to 50 and then would add weight on a belt and work back up to 100.
Well that was humbling. I could barely do 2 pullups at a time. Ended up doing Lat Pulldowns to save time and still get my sets in. My thought is that I'll build up to a pullup from there. Should probably build in some negatives as well.
I started with bands to assist me. A lot of it is form, it takes a bit for your body to settle in.
I would either do negatives, or if you can, do them from a starting position with your feet on the floor so you can stabilize your body and then pull up.
1 at a time, 2 at a time, whatever it takes. Aim for 20 total reps for your first workout and go from there.
I would either do negatives, or if you can, do them from a starting position with your feet on the floor so you can stabilize your body and then pull up.
1 at a time, 2 at a time, whatever it takes. Aim for 20 total reps for your first workout and go from there.
I really want to get a pull-up routine going. It is almost as hated as ab work for me, though. I really don't know why.
Back when I did the 5/3/1 template 'Building the Monolith', it called for 10 sets of 10 pull-ups (I think) and I would generally try to get to 50. I hated every second of that.
I have seen some general progressions emphasizing rows and forearm strength that seem appealing before jumping into strict pull-up work.
Back when I did the 5/3/1 template 'Building the Monolith', it called for 10 sets of 10 pull-ups (I think) and I would generally try to get to 50. I hated every second of that.
I have seen some general progressions emphasizing rows and forearm strength that seem appealing before jumping into strict pull-up work.
10 sets of 10 sounds pretty miserable on pull-ups. They're also the one exercise where I feel like each subsequent set drops by about 30% of total reps.
They're a great exercise and one that surprisingly gasses you more than one would think - which is why I probably don't do them as often as I should… I'll sometimes start my second push day with them and the weight I am able to do on rows and pull downs is noticeably less after 3 sets of 12-15 or something like 18-15-10 reps of pull ups.
They're a great exercise and one that surprisingly gasses you more than one would think - which is why I probably don't do them as often as I should… I'll sometimes start my second push day with them and the weight I am able to do on rows and pull downs is noticeably less after 3 sets of 12-15 or something like 18-15-10 reps of pull ups.
Cheers, yall. Managed 8 today. Going for 10 on Friday.
I figured I just need to lock in and stop being a little bi*ch and it'll be fine.
I figured I just need to lock in and stop being a little bi*ch and it'll be fine.
fav13andac1)c said:
Cheers, yall. Managed 8 today. Going for 10 on Friday.
I figured I just need to lock in and stop being a little bi*ch and it'll be fine.
Also may be worth checking out a form video or two.
Its not as simple as pulling yourself up.
Today's winner for the General Board Burrito Lottery is:
Tex117
Any particular ones you'd recommend? From what I've gathered, I need to be in an active hang and pull my scapula back and my shoulders away from my ears. Any specific feeling I should be looking for when pulling?
I do pullups/chinups twice a week. How hard would it be to learn muscle ups?
There is an incredible amount of technique to doing muscle ups. Obviously if you were just freakishly strong and athletic, you might be able to do them without any technical know how but otherwise it's gonna take some coaching or at least a lot of homework and practice.
I alway figured a muscle up for me was the same as dunking a basketball - no way in hell would I ever be able to do either... ever.
Class of '94
So, interesting observation regarding recovery and volume/intensity. I'll try to be brief.
Over the past month, I was working more, less sleep, eating less. So I decided to cut back on my lifting to ensure I don't get too exhausted. This meant less days in the gym, but also less sets. To compensate for the less sets, I decided to do a faster warmup, and get into my working sets faster. Also switched some lifts to machine. Went from working each muscle group every 4-6 days, to every 7-9 days (whatever my schedule permitted).
Despite being in a calorie deficit most of the month (lost about 4-5 pounds), not getting great sleep, and working out less, almost all my lifts went up a good bit and nothing went down. Now I did intentionally lift heavier since I knew I would be doing fewer sets. So I suspect that is a confounder. But I do wonder if I was training with too much volume before.
Just an anecdote to think about if you're not progressing.
Also, anyone have any idea why the extensor muscles in the forearm would hurt when doing bicep curls?
Over the past month, I was working more, less sleep, eating less. So I decided to cut back on my lifting to ensure I don't get too exhausted. This meant less days in the gym, but also less sets. To compensate for the less sets, I decided to do a faster warmup, and get into my working sets faster. Also switched some lifts to machine. Went from working each muscle group every 4-6 days, to every 7-9 days (whatever my schedule permitted).
Despite being in a calorie deficit most of the month (lost about 4-5 pounds), not getting great sleep, and working out less, almost all my lifts went up a good bit and nothing went down. Now I did intentionally lift heavier since I knew I would be doing fewer sets. So I suspect that is a confounder. But I do wonder if I was training with too much volume before.
Just an anecdote to think about if you're not progressing.
Also, anyone have any idea why the extensor muscles in the forearm would hurt when doing bicep curls?
This has been the biggest hurdle for me to figure out. I think it's not only on a person by person basis but also depends on where you are in your lifting journey, and even where you are at in certain waves of your programming.
I've been doing more volume with more reps/less weight (BBB template) for my main lift after my usual 5/3/1 and I definitely feel like that is my sweet spot for training. I also did a small deload on my main lifts and I feel like it's done wonders for keeping me fresh.
I feel like I get ground down trying to push heavy weight all the time. I think it's something I need to do in small blocks, but I need to put the ego lifting aside and focus more on bar speed and work capacity than just adding 10 pounds to my lifts every month.
The other thing I've done is structure my accessory lifts so that I am doing all upper body on bench/OHP days and all lower body on squat/DL days. I think it's giving me more time for recovery and also allows me to lift on back to back days if my schedule is getting out of whack.
I've been doing more volume with more reps/less weight (BBB template) for my main lift after my usual 5/3/1 and I definitely feel like that is my sweet spot for training. I also did a small deload on my main lifts and I feel like it's done wonders for keeping me fresh.
I feel like I get ground down trying to push heavy weight all the time. I think it's something I need to do in small blocks, but I need to put the ego lifting aside and focus more on bar speed and work capacity than just adding 10 pounds to my lifts every month.
The other thing I've done is structure my accessory lifts so that I am doing all upper body on bench/OHP days and all lower body on squat/DL days. I think it's giving me more time for recovery and also allows me to lift on back to back days if my schedule is getting out of whack.
CC09LawAg said:
I feel like I get ground down trying to push heavy weight all the time.
Yup. While this point is different for everyone, eventually, subconsciously, your mind says you are strong enough, and the grind is very real.
This is about the point (obviously, circumstances may vary), where to push forward, means you are doubling down on being a "strength athlete" and not just lifting for health and/or to not look like a bag of milk.
Today's winner for the General Board Burrito Lottery is:
Tex117
Yeah, I think I am at the point where I definitely need to dial in my nutrition if I want to take the next step. I also feel like I need to find time to work in conditioning work with sleds and sprints. I have been slacking on that.
I think I can comfortably maintain where I am at with little effort and can do it on autopilot, but if I want to reach the next level I think it's time to buckle down.
I think I can comfortably maintain where I am at with little effort and can do it on autopilot, but if I want to reach the next level I think it's time to buckle down.
You and me both… hard doing that when I'm mostly a meathead powerbuilder type and enjoy lifting heavy weights, but it's very important for overall health, in my opinion.CC09LawAg said:
Yeah, I think I am at the point where I definitely need to dial in my nutrition if I want to take the next step. I also feel like I need to find time to work in conditioning work with sleds and sprints. I have been slacking on that.
I think I can comfortably maintain where I am at with little effort and can do it on autopilot, but if I want to reach the next level I think it's time to buckle down.
I'm debating on biting the bullet and getting an assault bike. I think you can get a pretty intense cardio session in under 10 minutes, and I'd have it in my garage so I'd be more likely to use it than having to go find somewhere to do hill sprints or trying to mess with my sled all the time.
That is a really good option but I refuse to like it LOL
I wonder how much those things run used?
I wonder how much those things run used?
I've had one for about five years. I've definitely gotten my moneys worth out of it. I would consider springing for a rogue echo bike though. They really are nicer to ride.
Do you know how to do kipping pull-ups? For a bar muscle up, you need to get your hips as close to the bar as possible and then pull yourself over. For rings, same thing but you have a more difficult press out of the dip. Use a false grip on the rings.
If you mean a strict muscle up, you need to be incredibly strong.
If you mean a strict muscle up, you need to be incredibly strong.
That is what I am leaning towards. Seems like for an extra $200 it's worth it to spring for the best.
bigtruckguy3500 said:
So, interesting observation regarding recovery and volume/intensity. I'll try to be brief.
Over the past month, I was working more, less sleep, eating less. So I decided to cut back on my lifting to ensure I don't get too exhausted. This meant less days in the gym, but also less sets. To compensate for the less sets, I decided to do a faster warmup, and get into my working sets faster. Also switched some lifts to machine. Went from working each muscle group every 4-6 days, to every 7-9 days (whatever my schedule permitted).
Despite being in a calorie deficit most of the month (lost about 4-5 pounds), not getting great sleep, and working out less, almost all my lifts went up a good bit and nothing went down. Now I did intentionally lift heavier since I knew I would be doing fewer sets. So I suspect that is a confounder. But I do wonder if I was training with too much volume before.
Just an anecdote to think about if you're not progressing.
Also, anyone have any idea why the extensor muscles in the forearm would hurt when doing bicep curls?
Lyle McDonald has been saying for years that for natural lifters that when in a calorie deficit your lifts should absolutely go DOWN in volume
CC09LawAg said:
The other thing I've done is structure my accessory lifts so that I am doing all upper body on bench/OHP days and all lower body on squat/DL days. I think it's giving me more time for recovery and also allows me to lift on back to back days if my schedule is getting out of whack.
Do you find this messes with your main lifts? Or do you just do your accessories after? I've been hesitant to double up on the same muscle groups in concern of missing a lift or not being able to get my reps goal for the day.
fav13andac1)c said:CC09LawAg said:
The other thing I've done is structure my accessory lifts so that I am doing all upper body on bench/OHP days and all lower body on squat/DL days. I think it's giving me more time for recovery and also allows me to lift on back to back days if my schedule is getting out of whack.
Do you find this messes with your main lifts? Or do you just do your accessories after? I've been hesitant to double up on the same muscle groups in concern of missing a lift or not being able to get my reps goal for the day.
I always do my main lifts first followed by accessories. The only exception is I will mix in pull ups or chin ups on my bench and OHP press days because of the volume I have to get done. I try to keep it to 3 to 5 reps between sets.
I have been doing RDLs and good mornings on my squat day, then things like bulgarian split squats, step ups for quads.
Bench day I follow up my bench with incline DB press, DB or cable flys, back work, then do triceps once my chest is fried.
Take a rest day or two, then do deadlift and do barbell hack squats and hammer my back again. I will do some cable work with my legs like kickbacks, and abduction/adduction. I try to keep accessories pretty simple on DL day because it wears me out.
Then on OHP day, I do DB OHP and then focus on my triceps/biceps.
I work in things like reverse cable flys, face pulls, shrugs, abs/mobility etc. that are low fatigue towards the end of workouts if I need some filler.
I try to superset 3 exercises at a time for my accessory work so I can get it all done in about an hour.
Thanks for this, super helpful for me to get an idea of how to structure my own lifting days.
When you say superset 3 exercises, are you doing your BBB work (5 sets of 10), and 2 assistance exercises? Or are you completing your BBB work with the main lift/chin-ups, then doing 3 assistance lifts after?
When you say superset 3 exercises, are you doing your BBB work (5 sets of 10), and 2 assistance exercises? Or are you completing your BBB work with the main lift/chin-ups, then doing 3 assistance lifts after?
BBB by itself with 1-2 minute rest. If I need more the weight is too much.
I will do the pull ups/chin ups between BBB sets on upper body days.
Then I usually do a 3x10 of 3 larger muscle group exercises, a 3x10 of 3 more iso exercises, then an optional 2 sets energy/time permitting for some vanity work (biceps, traps, etc). Those are sometimes higher reps, like 20 depending on exercise.
I will do the pull ups/chin ups between BBB sets on upper body days.
Then I usually do a 3x10 of 3 larger muscle group exercises, a 3x10 of 3 more iso exercises, then an optional 2 sets energy/time permitting for some vanity work (biceps, traps, etc). Those are sometimes higher reps, like 20 depending on exercise.
Wendler recommends 25-50 accessory reps on BBB if my memory is correct each for a push exercise, a pull exercise, and an abs/mobility.
I used to try to program it that way and would do some upper body stuff on squat/DL days and lower body stuff on bench/OHP press day but I think it messed with my recovery so I'm trying to keep all my lower body stuff on the same days to give me enough time between squat and DL day.
I used to try to program it that way and would do some upper body stuff on squat/DL days and lower body stuff on bench/OHP press day but I think it messed with my recovery so I'm trying to keep all my lower body stuff on the same days to give me enough time between squat and DL day.
CC09LawAg said:
Yeah, I think I am at the point where I definitely need to dial in my nutrition if I want to take the next step. I also feel like I need to find time to work in conditioning work with sleds and sprints. I have been slacking on that.
I think I can comfortably maintain where I am at with little effort and can do it on autopilot, but if I want to reach the next level I think it's time to buckle down.
I think this is THE point...kinda the later intermediate when to go up even a few pounds...everything has to be dialed in. Nutrition, Time in the gym, sleep. everything.
Im not quite at this point yet, but I don't think Im too far off.
I enjoy being athletic...and looking athletic. Not just putting weight on the bar.
Today's winner for the General Board Burrito Lottery is:
Tex117
Yeah, if you would've told me when I started all this back in 2022 that there would come a point when I wasn't satisfied with a 5 plate deadlift I would think you were crazy but here I am!
CC09LawAg said:
Yeah, if you would've told me when I started all this back in 2022 that there would come a point when I wasn't satisfied with a 5 plate deadlift I would think you were crazy but here I am!
Exactly this.
At some point, its sport, not just general health and looking good.
If one enjoys the process of being upper advanced and trying to get those big time goals, all the power to them. But, it takes alot of sacrifice to get there. One just has to look and determine for themselves what is worth it.
Today's winner for the General Board Burrito Lottery is:
Tex117
MattAg84
Former Nebraska WBB coach banging a player while Alberts was AD
in Billy Liucci's TexAgs Premium
29
Rigs
Former Nebraska WBB coach banging a player while Alberts was AD
in Billy Liucci's TexAgs Premium
11