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Water + Unflavoured Whey Protein = MANMODE

You "guys" with your flavoured powders and sugar drinks should be ashamed.

it's cheaper too.

lifting heavy things is fun... 260lb squats: http://www.youtube.com/watch?v=NZmlATBMyLU

I'm still weak, but when I started SS I was only able to squat 85lbs.

I hate it when people say that they are "still weak". Still weak compared to whom? You know a lot of people who squat over their bodyweight in the streets?

Do not shit over your successes. I prefer when people say they are getting stronger, even if their weights are still "small" compared to some gonzo who's been lifting for a decade. Took me three years to be able to bench press at least 150 lbs, when I started I was barely able to lift the damn barbell. I can tell you that no one in my gym is shitting on me for that. I remember even when I finally bench pressed 135 lbs they all came to me and congratulated me, because they knew I was starting from way behind.

What I know is that it's not over until I'm dead and buried. Where you are now is a step closer from what you'll be then.

As an aside, are you using a low bar technique? From the side it looks like your elbows are way, way behind your back in starting position.

Thanks for the suggestions so far guys.




Aside from obviously just increasing my strength, I'd like to bulk up a fair bit (couple of stone in eventual muscle gains if possible) as I feel I'm a bit underweight for my height (I'm 6'5'' and 190lbs). I've always felt slightly frustrated in the past trying to gain mass given my natural bodytype seems to be towards the ectomorphic end of the spectrum and I just never seem to put on weight but maybe I just haven't been committed enough for long enough.

Nutrition wise - whatever will help me achieve that sort of mass increase. And I'm aiming to eat healthier generally - I'm quite bad at eating a lot of junk food and sugary crap.

GOMAD

No, really, GOMAD.

Check out the 2p2 H&F forum, GOMAD link is in the FAQ there I believe.

Idk about weight lifting, I got fairly strong, up to 222kg squat and 250kg deadlift weight around 200lbs (490/550) - (spending most of my time doing olympic lifts so they would have been higher otherwise especially deadlift).

I have not lost almost all of that strength now, ended up with permanent strains in waist and hand, and feel like it was a giant waste of time doing olympic weightlifting to have a reason to go to the gym (moderate gains can be achieved in much less time). I could deal with 1/2 hour three times a week instead for general strength training. As it was a usual workout was 3 hours in-out the door.

When I go back in to do whatever weight training I can, I wouldn't care about my strength unless doing a sport, cba spending 10 hours in the gym a week, and would do the minimum. Is it really worth huge amounts of time? Or do other people not spend so much time as I did. Chicks don't care how much you squat or deadlift, especially if you still look like shit.

Bodybuilders have a different problem though.

Dietmar(does this link work?):
http://www.2shared.com/file/1F50eHYq/Volum_training_Dietmar_Wolf.html

Sheiko: (i'd recommend starting with the #29. Some of the others are for advanced and elite athletes)
http://www.2shared.com/document/KX_EOc9P/Copy_of_Sheiko.html

For advanced and elite athletes read roidmonkeys imo. Even tudor bompa's books (think someone else mentioned them somewhere) are not for natural athletes - I had to cut the volume down quite a lot. Yay let's go do 15 sets 3 reps 90% 1RM squats 4 times a week natural.

The casual gym goer for whom strength is not a priority needs to do still much less volume than a natural athelete unless they aren't busy at all (i.e have no job). There are large diminishing returns in volume of work done for weight training.

For advanced and elite athletes read roidmonkeys imo. Even tudor bompa's books (think someone else mentioned them somewhere) are not for natural athletes - I had to cut the volume down quite a lot. Yay let's go do 15 sets 3 reps 90% 1RM squats 4 times a week natural.

The casual gym goer for whom strength is not a priority needs to do still much less volume than a natural athelete unless they aren't busy at all (i.e have no job). There are large diminishing returns in volume of work done for weight training.

Because YOU had to cut volume down these high volume training programs they are not suited for un-geared athletes? It's not fun training programs but they do work very well, even for un-geared athletes. I know several of them and i train like that myself eventhou Im not nearly as strong or as dedicated as a couple of my friends which compete in athletic fitness, powerlifting and strongman.

Those of my friends that do use drugs they normally have much more .. well.. unscientific training methods. We use Dietmar's programs in Norwegian powerlifting which are tested for drugs 1-3 times a year unscheduled. Some are ofcourse stupid enough to trick the tests but they get caught also. It may be hard to understand for people that live in the states because it seems like powerlifting is equivalent to doing drugs there. As far as i know there is no testing either? If you just look at the difference in physique you'll see that most of the norwegians are fat or skinny or skinnyfat compared to dave tate and these guys that have traps bigger than their heads.

Btw.. 15sets of 3reps at 90% is wrong. Its more like 1-2 sets with 3reps at 85-90% and the rest is down to 60% of your 1rm(sheiko). The dietmar programs usually doesent have more than 80% working weight, but different individuals need different intensity for different lifts and thats why you are able to adjust up or down the intensity on the first page of the excel sheet. And you have programs, atleast for dietmar, that is suited for up adjusting the volume. Its an 8 week phase in itself that will prepare you for the volume program. If you just jump right into something like smolov without being prepared you'll get burnt

Anyway I do agree that the casual gymgoer doesent need this amount of volume. But if they are interesting in getting stronger I do not think training 2hours three days a week is alot. Its better than lying on the couch.

All that being said, i didnt come here to pick a discussion on training. But these are just my opinions but I think the major difference here is the cultural differences between USA(assuming this is where you live and norway). In the states high intensity low volume training is considered the norm while in norway its high volume lower intensity. Sheiko is probably designed for geared athletes especially at the master of sport level.

No I'm not going to get into a long argument either and I did mean the toughest programs. I used to argue with people using excel spreadsheets for any programs as well, rather than adjusting programs depending on a number of other factors that matter when you aren't a full time athlete. I don't have Bompa's book to refer to now but they are very high volume, which makes sense for the athletes he trained but not for even most trained athletes.

and to clarify the specific parts of bompa's programs I'm referring to are high volume and high intensity!

and to clarify the specific parts of bompa's programs I'm referring to are high volume and high intensity!

Then we agree

Btw. Have you looked into Mike Tuscherer's reactivetrainingsystem.com?
It's just regular block periodisation with focuses on each individual weakness but the thing that is a bit interesting is the auto regulation part. What it means is that you take a series of tests in the morning to determine your cns, ans and total body stress. Depending on the results you eat more, do more steady state cardio for recovery, lower volume, lower intensity etc. In addition you rate each set from 1-10 where 10 is the max, 9 is 1-2 reps left in the tank, 8 is 3-4 left in the tank, 7 is speedwork, 6 and below are warm ups. Then you make small adjustements every week based on these factors, adjustments thats within the limit of the phase you're doing. But especially intensity phases where they may vary from 1-2 weeks all the way up to 4-6 weeks before you start to get weaker. It will allow you to shorten the intensity phase before you have stagnated completely.

GOMAD

No, really, GOMAD.

Check out the 2p2 H&F forum, GOMAD link is in the FAQ there I believe.

GOMAD is a decent way to get fat along with gaining muscle. Seriously just hit your macros/calories with or without milk and you will do just fine.

tried 3x5x265, got 2 x 4 x 265 and then decided to rep out just for lols: http://youtu.be/mjsArQluD2A

As a beginner I used to have lack of energy and stamina during workouts. Thus, I was losing motivation and confidence. But Military Grade Supplements helped me to go twice as long in the gym. My recovery from these workouts are speedy and the results are noticed!

Can someone help me out with some tips/link me to some resources on nutrition and cooking? I'm trying to cook a lot more this year and eat a lot healthier. I've been steadily improving my diet over the course of the past few years but just broke up with my gf (who did a lot of the cooking) and am now stuck with the few simple recipes I'm comfortable with (omelette, sandwich, salads, tuna/avocado bowl, vegan tacos, granola/yogurt). Trying not to eat too much meat, but I love all kinds of food in general. I have a good juicer, too.

In terms of exercise I'm doing crossfit 3x/week, playing basketball and doing yoga 2-3x/week. Moving to a new city next month and may start playing some Ultimate too.

gracias!!! (hope this thread isn't dead)

Personally, I like this site. http://www.thefoodee.com/tag/whole30/page/3/

The only problem is that it's Paleo, and you don't want to eat much meat. But there are some recipes without meat as well, I believe.