Vegan Natty Bodybuilding Vlog

Flashman

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20 sets of 20 reps squats holding free-weights - 8kg weights
You did 400 reps? That's an awful lot of mechanical work. Well, I guess you burned lots of calories.
 

Boot0nFace

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You did 400 reps? That's an awful lot of mechanical work. Well, I guess you burned lots of calories.
right the goal is to do 20 rep sets on a moderately light weight and just keep going until either the muscle is exhausted or some strain appears on the joints. All I have here is 8kg dumbells which are really light, like yesterdays chest workout was at least 1000 reps and i still didn't get sore. gym is supposed to reopen tomorrow so i can spread all that work over a variety of exercises and weights that at least aren't meant for women.
 

Flashman

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either the muscle is exhausted or some strain appears on the joints.
Try this without the weights: take 10 full seconds to squat to just a bit below parallel; hold that for 10 seconds; then take 10 full seconds to come 2/3 of the way back up; then smoothly go back down on a 10 count again; repeat. The muscles will be screaming after about 4 or 5 reps, and you will have saved your joints a lot of repetition. Reverse direction very slowly. Keep going until you can't come back up in perfect form on the cadence. You are done at that point. This is just staying in the most difficult part of the movement the entire time. 7 reps is an excellent score. At that point the set is starting to get pretty long, and it's probably time to add weight for the next workout. Alternatively, you could add time to the hold at the bottom. I doubt you will want a second set. All of the motor units will have been recruited and extensively fatigued using only your bodyweight.

You can do the same thing with pushups for chest, shoulders, and triceps: adjust to 5 seconds up and 5 seconds down because of the shorter range of movement. The hold at the bottom will remind you if you need to vacuum the carpet.

You won't put your joints through all of the mechanical work, but your muscles will get to failure within a couple of minutes. Breathe. Enjoy.
 

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Try this without the weights: take 10 full seconds to squat to just a bit below parallel; hold that for 10 seconds; then take 10 full seconds to come 2/3 of the way back up; then smoothly go back down on a 10 count again; repeat. The muscles will be screaming after about 4 or 5 reps, and you will have saved your joints a lot of repetition. Reverse direction very slowly. Keep going until you can't come back up in perfect form on the cadence. You are done at that point. This is just staying in the most difficult part of the movement the entire time. 7 reps is an excellent score. At that point the set is starting to get pretty long, and it's probably time to add weight for the next workout. Alternatively, you could add time to the hold at the bottom. I doubt you will want a second set. All of the motor units will have been recruited and extensively fatigued using only your bodyweight.

You can do the same thing with pushups for chest, shoulders, and triceps: adjust to 5 seconds up and 5 seconds down because of the shorter range of movement. The hold at the bottom will remind you if you need to vacuum the carpet.

You won't put your joints through all of the mechanical work, but your muscles will get to failure within a couple of minutes. Breathe. Enjoy.
I think Verne Gagne used to sell a book with stuff like that in it.
Dynamic tension.
 

Flashman

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I think Verne Gagne used to sell a book with stuff like that in it.
Dynamic tension.
It's very useful for some bodyweight exercises. Doing 50 - 100 pushups or squats at a time is tedious. Staying in the hardest part of the movement is a way to increase resistance without increasing weight. Still boring as shit, though. Not much mechanical work but lots of metabolic work.
 

Boot0nFace

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Try this without the weights: take 10 full seconds to squat to just a bit below parallel; hold that for 10 seconds; then take 10 full seconds to come 2/3 of the way back up; then smoothly go back down on a 10 count again; repeat. The muscles will be screaming after about 4 or 5 reps, and you will have saved your joints a lot of repetition. Reverse direction very slowly. Keep going until you can't come back up in perfect form on the cadence. You are done at that point. This is just staying in the most difficult part of the movement the entire time. 7 reps is an excellent score. At that point the set is starting to get pretty long, and it's probably time to add weight for the next workout. Alternatively, you could add time to the hold at the bottom. I doubt you will want a second set. All of the motor units will have been recruited and extensively fatigued using only your bodyweight.

You can do the same thing with pushups for chest, shoulders, and triceps: adjust to 5 seconds up and 5 seconds down because of the shorter range of movement. The hold at the bottom will remind you if you need to vacuum the carpet.

You won't put your joints through all of the mechanical work, but your muscles will get to failure within a couple of minutes. Breathe. Enjoy.
Its a good idea I'll try doing that on everything for a while
 

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Vegan Natty Bodybuilding Vlog: Day 10 - Back & Shoulders

Today's Workout:
Rotating overhead pull, overhead push, rowing machine, 20 reps per set, about 17 round trips
25 minutes bicycle
15 minutes airwalking
1 hour 30 minutes total

Wanted to do abs today but they are still beat up from last thursday. Going to have to do them tomorrow or friday or even saturday. I haven't had as difficult of a workout since high school wrestling practice 20 years ago.


Breakfast:
mexican style vegetables with brown rice

Lunch:
Tesco Muesli, almond milk, 3 bananas


Dinner: (a lot of mexican theme today)
Taco Salad, tofu w/ seaweed purple rice & mushrooms, cold brew coffee
 
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009soundsystem

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Are you retarded, ill-informed, trolling or all of them combined? You seriously think that pushing baby weight for hundreds of reps is going to produce any muscular development at all?

And I see that a lot of otherwise OK posters are biting as well. You can't build muscle without progressive overload (in terms of weight lifted during reps, not the amount of reps, sets or how exactly you perform the reps) past the beginner stage. Anyone telling you otherwise doesn't know what he's talking about or is trying to sell you his shitty program that's trying to be novel. Gaining muscle is easy: you lift the heaviest weight you can with good form while not being in a caloric deficit and getting enough sleep. That's all there is to it.

There's a myth that you can damage your connective tissue and joints with heavy weights WHILE MAINTAING GOOD FORM that this poster is also propagating. It's not true. It stems from professional (strength) athletes injuring /crippling themselves while lifting heavy weights. NEWSFLASH: THEY'RE ON STEROIDS. Steroids make your muscles bigger and stronger, but they don't do as much for joints, tendons and ligamets. Thus their muscles can handle extreme weights, but the rest of the chain can't. When you're natural, it's impossible to achieve such an inbalance.
 
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Boot0nFace

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Are you retarded, ill-informed, trolling or all of them combined? You seriously think that pushing baby weight for hundreds of reps is going to produce any muscular development at all?

And I see that a lot of otherwise OK posters are biting as well. You can't build muscle without progressive overload (in terms of weight lifted during reps, not the amount of reps, sets or how exactly you perform the reps) past the beginner stage. Anyone telling you otherwise doesn't know what he's talking about or is trying to sell you his shitty program that's trying to be novel. Gaining muscle is easy: you lift the heaviest weight you can with good form while not being in a caloric deficit and getting enough sleep. That's all there is to it.

There's a myth that you can damage your connective tissue and joints with heavy weights WHILE MAINTAING GOOD FORM that this poster is also propagating. It's not true. It stems from professional (strength) athletes injuring /crippling themselves while lifting heavy weights. NEWSFLASH: THEY'RE ON STEROIDS. Steroids make your muscles bigger and stronger, but they don't do as much for joints, tendons and ligamets. Thus their muscles can handle extreme weights, but the rest of the chain can't. When you're natural, it's impossible to achieve such an inbalance.
Researchers from McMaster University got a group of men to train their legs 3 times a week for 10 weeks. One leg was trained using high reps and light weights (3 sets of 30-40 reps), and the other with heavy weights and lower reps (3 sets of 10-12 reps). The amount of new muscle added to both legs was almost identical. The average size of both type I and type II muscle fibres increased equally with heavy and light loads, meaning that both fibre types were recruited and stimulated during training.
 

009soundsystem

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Researchers from McMaster University got a group of men to train their legs 3 times a week for 10 weeks. One leg was trained using high reps and light weights (3 sets of 30-40 reps), and the other with heavy weights and lower reps (3 sets of 10-12 reps). The amount of new muscle added to both legs was almost identical. The average size of both type I and type II muscle fibres increased equally with heavy and light loads, meaning that both fibre types were recruited and stimulated during training.
I'd like to see that study. Without having seen it, I'm guessing they recruited people with no prior lifting experience. You should read my post throughly.

You can't build muscle without progressive overload (in terms of weight lifted during reps, not the amount of reps, sets or how exactly you perform the reps) past the beginner stage.
If you have no prior lifting experience, then everything works just about the same. It's called newbie gains. And even so, I'd guess they still used more weight than you're using. Squats with 8 kg, seriously wtf? I see 13-14 year old girls lifting more in the gym.
 
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Boot0nFace

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I'd like to see that study. Without having seen it, I'm guessing they recruited people with no prior lifting experience. You should read my post throughly.



If you have no prior lifting experience, then everything works just about the same. It's called newbie gains. And even so, I'd guess they still used more weight than you're using. Squats with 8 kg, seriously wtf? I see 13-14 year old girls lifting more in the gym.
You're right it could have been noob gains. This other study is interesting though, trialing already well-trained athletes
 

Flashman

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in terms of weight lifted during reps
How you do the reps matters a lot. Weight and resistance are not the same thing. Resistance at the bottom of a bench press or pushup rep is greater than it is at the top, though the weight stays the same. That's why we try to hurry (explode) through the bottom part. Bodyweight exercises can be scaled by changing the ROM and by spending more time in the most difficult part. Otherwise, you are left with just adding reps which reaches a point of diminishing returns. He has limited equipment, so he's going to need a way to increase the effort needed without adding a lot of weight (which he doesn't have). One leg squats might be another option. Adding weight is a lot easier to keep track of. Thank God my gym is open.

If he does 7 bodyweight squats the way I recommended, his muscles will be more fatigued than from the 400 reps he did the other way. He will need to recruit all of the fibers just to keep moving up and down.

You are completely correct about needing progressive overload. 400 reps of anything is just a lot of retracing without ever overloading. You are also spot on about form. Injuries to competitive lifters are due to them trying to lift as much as possible by any means necessary. Even so, their injury rate isn't terribly high because they practice good form. Even light weight can cause an injury if it's accelerating or decelerating too fast: acute or chronic. Going heavy can start to take a toll on the joints after a while which makes working out with hundreds of reps 6 days a week all the more contraindicated.
 

009soundsystem

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You're right it could have been noob gains. This other study is interesting though, trialing already well-trained athletes
Another bullshit "study" just like almost all studies regarding physical training are. "Well trained subjects" my ass lmao. If you grow your quads by 9% and increase your squat by 20% in 8 fricking weeks, then you're not "well trained" lol. These were obviously novice lifters. Probably some guys who go the gym from time to time to perform some half assed workouts, yet they call them "well trained men experienced in resistance training". These literally are noob gains they're evaluating upon in that study.
 

009soundsystem

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How you do the reps matters a lot. Weight and resistance are not the same thing. Resistance at the bottom of a bench press or pushup rep is greater than it is at the top, though the weight stays the same. That's why we try to hurry (explode) through the bottom part. Bodyweight exercises can be scaled by changing the ROM and by spending more time in the most difficult part. Otherwise, you are left with just adding reps which reaches a point of diminishing returns. He has limited equipment, so he's going to need a way to increase the effort needed without adding a lot of weight (which he doesn't have). One leg squats might be another option. Adding weight is a lot easier to keep track of. Thank God my gym is open.

If he does 7 bodyweight squats the way I recommended, his muscles will be more fatigued than from the 400 reps he did the other way. He will need to recruit all of the fibers just to keep moving up and down.

You are completely correct about needing progressive overload. 400 reps of anything is just a lot of retracing without ever overloading. You are also spot on about form. Injuries to competitive lifters are due to them trying to lift as much as possible by any means necessary. Even so, their injury rate isn't terribly high because they practice good form. Even light weight can cause an injury if it's accelerating or decelerating too fast: acute or chronic. Going heavy can start to take a toll on the joints after a while which makes working out with hundreds of reps 6 days a week all the more contraindicated.
Not really. Find me a guy who builds impressive musculature with light weights. Such guy doesn't exist. Now take any guy who can bench 315. The 315 bencher ALWAYS has impressive levels of muscular development (at least for upper body lol).
 

Flashman

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These literally are noob gains they're evaluating upon in that study.
Clearly. Even a trained person can get noob gains (in exercise performance but not in muscular gains) by just changing exercises. It's fool's gold in the form of motor learning for a new exercise.
 

Flashman

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Not really. Find me a guy who builds impressive musculature with light weights. Such guy doesn't exist. Now take any guy who can bench 315. The 315 bencher ALWAYS has impressive levels of muscular development (at least for upper body lol).
So, a guy who bounces 315 off his chest is as "strong" as the guy who does a paused rep? Bullshit.
 

BootlessM22

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Not really. Find me a guy who builds impressive musculature with light weights. Such guy doesn't exist. Now take any guy who can bench 315. The 315 bencher ALWAYS has impressive levels of muscular development (at least for upper body lol).
What he is saying is hypertrophy training is done by training your muscle groups that way (lots of reps). But yes, you will still probably be much larger as a guy that can push 315 up than a guy that caps out at say 200 or so.
 

BootlessM22

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So, a guy who bounces 315 off his chest is as "strong" as the guy who does a paused rep? Bullshit.
It's all about what you are training for and how it is done.

To see a clearer picture of what I mean.
 

009soundsystem

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So, a guy who bounces 315 off his chest is as "strong" as the guy who does a paused rep? Bullshit.
That's not what I meant. A guy who does 10 second negatives with 150 lbs is never going to have the muscle mass or strength of someone bouncing 315.
 

009soundsystem

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What he is saying is hypertrophy training is done by training your muscle groups that way (lots of reps). But yes, you will still probably be much larger as a guy that can push 315 up than a guy that caps out at say 200 or so.
No, steroid users train that way. If you're on steroids, then all it takes is enough food and rest. Doesn't matter how intense the actual muscle stimulation process is. So much misguided info stemming from steroid users out there.
 

BootlessM22

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No, steroid users train that way. If you're on steroids, then all it takes is enough food and rest. Doesn't matter how intense the actual muscle stimulation process is. So much misguided info stemming from steroid users out there.
Well yeah steroid users get a lot bigger that way because when you're on roids you recover faster and can push yourself to a much higher limit than your genetic potential naturally would allow. As someone else mentioned though, that is just their muscles, not the other parts of the chain. That is the way to go if you're focusing on definition though, not that you don't do heavy weights, but training for maximum repetition (until failure, usually). You stop seeing meaningful results after a minute though as you mentioned.
 

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Brian Shaw can't do a pull up because he is too heavy to perform them. There's a certain strength/weight ratio regarding bodyweight movements.
Yes but what I am illustrating by using that video is that Brian Shaw is naturally a giant guy and trains specifically for maximum strength which requires maximum size. Of course he will have a tougher time doing pull ups. No one would say that he is weaker than the navy seal though, but the navy seal vastly exceeds Shaw in a variety of other exercises because of his different body and different training regiment. Navy seals dont train specifically for strength exclusively as Shaw does and most of them aren't 6'7 either.
 

Flashman

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That's not what I meant. A guy who does 10 second negatives with 150 lbs is never going to have the muscle mass or strength of someone bouncing 315.
Okay, but doing 10 second negatives with 150 is a lot harder than doing 1 second negatives with 150. I worked in with some kid at the gym the other day on leg press when he got to 540 lbs. I did the same number of reps he did. My set took 90 seconds. His took 17 seconds. Even ignoring his lacking ROM, my set was a lot harder. Doing the reps my way, he wouldn't be strong enough to do nearly as much weight. I used to do them his way, and I could do two more plates on each side with relative ease that way. How you do the reps matters a lot. It still needs to be enough resistance to recruit all of the motor units and thrash them. Otherwise, you aren't doing anything. That's my point to the OP. If he doesn't have access to a gym, and he is concerned about joint damage, then he needs to increase the resistance without weight (which he doesn't have).
 

009soundsystem

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Yes but what I am illustrating by using that video is that Brian Shaw is naturally a giant guy and trains specifically for maximum strength which requires maximum size. Of course he will have a tougher time doing pull ups. No one would say that he is weaker than the navy seal though, but the navy seal vastly exceeds Shaw in a variety of other exercises because of his different body and different training regiment. Navy seals dont train specifically for strength exclusively as Shaw does and most of them aren't 6'7 either.
The reason why Brian Shaw can't do pull ups isn't because of his training methods. If you would equlize their bodyweights with rubber bands then Brian Shaw would definetely perfrom more repetitions than that navy SEAL.
 
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