Lift Heavy

Calling all gym people !!!!

the-exercist:

recommittingtomyself:

the-exercist:

fashionphotoandfilm:

100 squats done 6 sets of 25 to go ( I have 15kg on my shoulder too)

Gym people, question: do I so 250 squats everyday from now on OR can I do 150 one day, 175 another day, 200 another day, rest then repeat? Which one is better

You should be adding weight instead of trying to reach such ridiculously high rep numbers.

Focus on quality, not quantity. The ideal workout is roughly 4 sets of 8-12 reps. (You hit diminishing returns after that point.) If that arrangement feels too easy, then the answer is to increase the intensity of the exercise, not to increase the rep count. Grab some dumbbells, a barbell, a backpack filled with books - Anything to increase the weight that you’re lifting during a squat.

Trying to do over 100 squats per day is honestly not beneficial. Instead, make each squat count. 

Well, it actually depends on what’s your goal. As for me, I need to lose weight, so my trainer told me to add weight, but not so much (I’m doing sumo squats with 8 kilos dumbbells) and I do 4 sets of 25 reps. 

If what you want to do is get bigger, you’ll have to add weight and do less reps :) 

Well, no, I’m afraid that’s not terribly accurate.

When you’re doing 25+ reps, you’re engaging in a really inefficient form of cardio - You’re moving away from anaerobic activity and into aerobics. This is going to help improve muscle endurance and your cardiovascular health, as well as cause less stress on your joints, but it’s going to be (comparatively) very, very slow progress if you’re attempting to get stronger or gain muscle mass.

Remember that building muscle mass is not necessarily the same thing as “getting bigger.” Gaining more muscle mass is a good thing when we’re strength training. It’s pretty much the entire point of lifting weights. If you’re trying to reduce your bodyfat percentage, than more muscles will force your body to consume extra calories everyday as a form of maintenance, causing you to use some fat stores as energy. For the average person, this means that you’ll eventually get leaner and lose excess fat. You’re not going to be adding bulk unless 1. you’re already at a low bodyfat percentage, making all muscle gains more visible, 2. your diet is aligned with this goal of increasing your size, and 3. you are prepared to put in significant work and planning to make this happen - Bulking doesn’t happen by chance. 

A competitive lifter who is serious about lifting heavy and trying to push themselves wouldn’t be abiding by this 8-12 rep rule during all their lifts - For them, maxing out would be the goal. One single rep at the highest weight possible. This is going to be an inefficient way of losing weight, but part of a good overall plan to gain muscle. If you’re not interested in competing, then this is the sort of “heavy lifting” that you’re advised to avoid.

If I were you, I’d have a really serious talk with my trainer about their reasoning and intentions. It sounds like they’re feeding you the “lean muscle” and “bulky is bad” myths. 

If you’d like some resources to read up on this, I’d recommend:

Anonymous asked: can you show me your strongest arm

Lol… I like to think I’m pretty even, but as I get more fatigued my right arm is markedly stronger than my left, as you can see here:

nutritionbeast:

Raise the bar.

nutritionbeast:

Raise the bar.

I really wish I could join a powerlifting team. They’re all too far away. -__-

jasmineisaflower:

First attempt deadlift @ 110kg

Love your socks and the look of determination.

jasmineisaflower:

First attempt deadlift @ 110kg

Love your socks and the look of determination.

Starting back over again

After these crazy few months that I just finished getting through, I’m ready to get stronger. I’ve pinpointed my next events. One is an Olympic meet (in Lansing) on June 7, and the second is a Powerlifting meet (in Detroit) on June 21. 7 weeks until the Olympic meet and 10 weeks until the Powerlifting meet.

The timing works well, because 10 weeks is just 2 weeks shy of a full 12 week cycle, which should be plenty to build some strength and peak at the right time. The numbers aren’t filled in for my Olympic training yet, but my coach said he’d be getting my programming to me today. I’m hoping that I can continue to contain my training to 4-5 days per week, which has been working pretty well with my schedule. I did bench today and felt pretty good, so I’m excited to start working on the rest of it again.

Monday 4/14 - Sunday 4/20

  • Monday: Bench (3 sets of 135x3), Pin Press (3 sets of 125x3) - focus was on using as little leg drive and arch as possible.
  • Tuesday: Squat (5 sets of 200x4, squat overload), Clean and Jerk, Snatch
  • Thursday: Clean and Jerk (5 sets of 100x2), Snatch (5 sets of 70x2), Snatch Pull (75x3, 80x3, 75x3)
  • Friday: Deadlift (5 sets of 235x5)
  • Sunday: Bench (5 sets of 130x5, bench overload), Squat (5 sets of 185x2), Clean and Jerk (5 sets of 100x2), Snatch (5 sets of 70x2)