SS -> Texas Method: Is it time?

doubleclick · 2012-05-25T12:04:28.561409+00:00

You've reached the milestone of 2x BW squat, which is basically where Ripptoe says the program becomes too difficult to continue. All your other lifts are basically equally high except for your DL which I feel should be around 30-50 lbs higher at this point. Most likely you are too tired by the time you get to it. Try doing dead lifts first on Monday and see if that helps. The weight is probably also high enough that it tires you out excessively, somewhere in the book he says to do DL once a week only at this point, and do rack pulls to make progress without killing yourself

Maybe do that for a week or two to put 10-20 lbs on your DL, although its not that big a deal tbh. Moving on to a different program right now makes sense as well. Congrats on great progress and I'm jelly of your one plate OHP, I see people doing that and it just seems so manly.

If you want to make more gains I would Texas method and keep a slow bulk, if you want to lose some body fat and make slower gains (couple of lbs a month to each lift) I would do 5/3/1. The first month of 5/3/1 could serve you well as a deload because you start with 90% of your current 1rm and go from there.

LeMikeLeRage · 7 days

This is a site that has nice little averages and things for how much people can lift given body weight and skill/time. You're probably going to be somewhere in the untrained/novice area for your lifts, maybe less (which is ok!), maybe more (which is awesome)

Don't start out at these weights however, just do the bar to start and add weight each set till it feels heavy but not so heavy that it crushes you.

everred · 26 days

How long have you been stalled? A poplar theory for these stalls is that fat cells are emptying, but water is filling them, keeping you the same weight. But eventually, you will literally piss/sweat/respirate out all the water weight and be down to the weight you would expect more or less. This is called a woosh.

If you've been stalled for several months however, I would suggest eating around 2000calories a day for a week or 2, see if you lose weight on that. You could "reset" your metabolism like that

Also, if you're lifting you could be putting on muscle while losing fat (possible at high levels of fat and or newness). So because muscle is heavy you may have lost 5lbs of fat, but gained the equivalent in muscle, keeping you the same weight on the scale.

Lux_Soleil · 1 month

No, starvation mode is not a myth. That is a meme produced by /r/fitness because people who are new to dieting say that it doesnt work because of starvation mode. That is a false statement, most people will never enter starvation with a moderate (total calories burned - 500 to 1000) diet. It will not happen with a short amount of dieting, but a drastically reduced calorie intake for a long amount of time (like yours) can cause it.

http://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment#Goals_and_methods http://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment#Results

These healthy men were given almost 1600 calories a day for several weeks and suffered because of it.

There were marked declines in physiological processes indicative of decreases in each subject’s basal metabolic rate (the energy required by the body in a state of rest)

You are eating much less than that and exercising. It is entirely within the realm of possibility that you are in "starvation mode".

Lux_Soleil · 1 month

Did you actually calculate the calories they ate in a day? I can almost guarantee it wasn't 8000+ a day. Bodybuilders attempting to gain weight struggle to eat that much, and that's their job in the off season. I guarantee that they were like most of the new people on /r/gainit, eating very little but eating only shitty food, wondering why they don't gain weight A pint of ben and jerry's ice cream is about 800 calories, 2 would be 1600 calories. If that's all he ate that day as a healthy teenage/college age male I would expect him to remain thin.

If he ate a slice of pizza with it he would be eating around 2000 calories a day, still enough to lose weight for a male at that age.

If he ate 6 wings with that too it would be around 2500 calories a day, still enough to lose or maintain weight with minimal to no activity.

Drink 2 beers with that and youre around 3000 calories, if they were around 6'0 tall, they could still easily maintain weight with that many calories at that age if they did minimal exercise (walk to and from classes, walk to and from dining hall for food).

I highly doubt that you exercise every day and eat <1500 calories and gain weight. Unless you are a <5'0 female that is definitely not a calorie surplus. It could be that you are actually eating too little and you have supressed your metabolism to the point where that could be enough to gain, or you have entered "starvation mode" by eating like this for a prolonged period of time, causing your body to store fat with that food because it thinks you don't have access to food and may need those fat stores one day.

Or its possible that you have hypothyroidism, get it checked out. 99% of the time it is not the problem, but its still possible.

Lux_Soleil · 1 month

Exercise doesn't play as big a role in weight gain/loss as you seem to think. Cardio doesn't burn "massive amounts of calories" as you believe. The amount of time spent having to run to burn off the calories of a cheeseburger for example, is insane compared to simply not eating the burger. The largest factor in a person's weight is their diet. Odds are that your sister eats much more than you, combined with the fact that she is female and naturally has a lower caloric requirement than you do (assuming you're male).

Not to say that exercise isn't good for your health or that it doesn't help to regulate a healthy body weight, its just that diet is much more important. You could sit in front of the computer or TV 12 hours a day, sleep the other 12, but if you ate properly (IE close to or at your body's maintenance calories) you would maintain your weight pretty consistently. And if you ate less than your maintenance you would lose weight.

Whereas on the other hand a person could run 2 hours a day and lift weights another hour, but if they eat a few big macs, milk shakes, etc...every day (over their caloric maintenance), they would gain weight. The popular saying is you can't out exercise a bad diet.

It gets a bit more complicated when you consider body composition, and macronutrients (fat, protein, carbs, alcohol), but basically the relationship between calories you intake and calories you burn determines your overall weight. While exercise can help burn calories, the amount is usually insignificant for non-athletes (running a triathalon or playing a professional sport training at high intensity for hours a day is a bit of an exception) but most people aren't capable of exercising enough to out run a terrible diet.

Hollyweird78 · 1 month

I believe either Tate or Kroc says that for new liftters (8 months is still pretty new) a week off beforehand is harmful. He says that the body hasn't fully adapted to lifting the weights yet and the muscle isn't as long lasting as on someone who has lifted for years. He recommends training the movements, perfecting form, and doing light work the week before

eric_twinge · 1 month

Yes, because they can lift more
Doubt it, most of the muscles worked when benching are in the arms and chest and don't have much carry over to the legs. If you use your core and back in your bench to stabilize yourself then a bit there but not much
Depends on diet, but if they're eating their protein then very very far, likely further than 99.9% of people can run. They'd likely get tired before wasting any muscle. Muscle catabolism takes place over a long period of not eating enough. Going for a run will make you tired and able to lift less short term until they recover, but you wouldn't lose much if any actual muscle mass.

Stouticus · 1 month

Based on my actual science human physiology course, I'm almost positive that it's bullshit. Cortisol is released after LONG periods of body stress, think grieving for a month because your whole family died, or getting a brain tumor and living with that week after week.

Any increase in cortisol you'll see working out for 2.5 hours is negligible at best.

WookieSauce · 1 month

Are you sure you have gyno. You say you're about 17% bodyfat. Its very possible that genetically you have a predisposition to put fat in your chest as opposed to say your back, stomach, legs, etc.

Lose weight. Its just fat until you're around 6 pack levels of bodyfat (8-12%). If your tits are still there then you have gyno. The internet is obsessed with gyno for some reason, 95% of the time its just fat. If you want to get rid of fat then get liposuction or eat less

menuitem · 2 months

Hit a 260lb deadlift from 145lb body weight and have cut some body fat for beach season since starting my cut a month ago. I'm 30 lbs off of my goal of 2x bw and hoping to hit it by the end of summer.

Also, got myself a new boyfriend who complimented me for my abs and said my pecs are his second favorite part of me. Guess doing bench alternating 2 and 3 times a week paid off.

imjp · 2 months

Reverse Pyramid Training, it's the protocol suggested for some routines/diets like Leangains

Rainbows_Ponies_Love · 2 months

This is a warning from a moderator to please stop spamming other people with messages for a trade. People will respond to your submission if they choose to. Also, keep in mind this is not a huge subreddit and people aren't always online to trade. Be patient, responses could take hours or days. If I hear about this again I will have to ban you from the subreddit

Also, don't report planaxis for just pointing that out. All of his posts have one report on it.

NOlongerANathlete · 2 months

Jeez, I was expecting him to back squat that first set there and I was going to be impressed with that weight alone.

Then he front squatted it like it was a fucking peanut

menuitem · 2 months

Thanks, I'm really happy, I went home for a bit from school last week and a lot of people noticed that my shoulders were broader and bigger and complimented me on it, felt great.

menuitem · 2 months

120lb OHP for 5 reps, a great feeling considering a month ago I had been stuck at 70lbs

My way of doing it has been increasing the weight workout by workout regardless of whether or not I could do five full reps. And when I fail a rep, I just push press to complete the set. (so if I failed on the third rep of 90lbs, I would push press 3 times with that weight before racking the bar.)

Also I fixed up my diet and ate more, I'm up around 4 lbs and have begun using creatine so I'm sure that definitely played a role too.

135 here I come.

Edit: this is from 150lb me, so 80% BW if it matters.

nebolo · 2 months

Can't you adjust the height of the safety pins?

jerzTR · 2 months

ISHYGDDT

spidermoy007 · 2 months

I get up and have 2 scoops of whey + my creatine, and then go work out. On the way back to my room I eat a bacon egg and cheese omelette on a roll/croissant and if I'm feeling like I need a bit more, a bowl of oatmeal with some sugar and raisins. Or if I'm still hungry after my shower I'll make myself a pb&j sandwich (or sometimes CC and J if I'm feeling rebellious).

thisismythrowaway44 · 2 months

You can drink it whenever you want, it doesn't matter. There's about a 24 hour window after working out when it's benefits are best, but that's about it.

lolocoster · 3 months

I live in Roth, in the same building I want to stay in, just move to a different suite that has a kitchen. So my roomate an I should get a spot easily. The second pair of people live in the same quad so they should be able to get in, and then there may or may not be a third pair of people looking to move in, at least one would be from the same quad.

akharon · 3 months

Where do you get your Ephedrine from? There's no stores nearby that sell bronkaid and all the online dealers seem very sketchy.

lolocoster

TROPHY CASE

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