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Old 05-24-2013, 02:08 PM   #26626
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Atg is the real deal.
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Old 05-24-2013, 02:16 PM   #26627
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Anyone have any good resources about clean gains/dieting?

My fat loss is going great, but once I cut to a certain level I want to maximize my muscle building.
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Old 05-24-2013, 02:20 PM   #26628
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Old 05-24-2013, 03:19 PM   #26629
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just started to do true atg squats and wow, you never know how shitty your squat is until you do atg.. struggled with 115..

but weirdest thing is that going atg actually makes my knees feel really good. usually after squat days my knees are sore but my knees feel fine today
good on you for making the transition, it might seem humbling at first, but once you get the mechanics down, your squat numbers will shoot up way faster than before

ATG is the only way to go! Unless you're a powerlifter competing in a squat suit, or if you're a brolifter, I don't see any reason not to do ATG

It develops the hams a lot more, and parallel squats have so much more shear force on the knees
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Old 05-24-2013, 03:29 PM   #26630
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Anyone have any good resources about clean gains/dieting?

My fat loss is going great, but once I cut to a certain level I want to maximize my muscle building.
Was there a specific aspect you were wondering about?

What's been your focus thus far? How many days are you training per week, and how has your diet been?

I will assume that since you are cutting, you will have been doing a ton of exercises focussing on the higher rep range (endurance), cardiovascular conditioning work, so that will be a controlling factor - and will have to change if you intend to maximize muscle gains.

As long as you are keeping up with your protein and fat intake, and managing your carbs while training at a frequency fit for the calories you are getting in, your body will be in an anabolic state anyway.

On another note, I feel like the bulking/cutting process isn't always necessary especially if you intend to stay the same weight anyway. Broken arrow's weight has stayed relatively the same (higher even) and he is in greater condition than he was a few months ago
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Old 05-24-2013, 04:15 PM   #26631
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I have friends always razzing me about post workout carbs and junk. I want to read up more information. Because the way I view it right now is eat a lot of meat, reduce carbs don't touch sugar, and don't go hungry. And its working. I've been doing the "phat program" for about two months now and I've modified it to fill in lacking areas of my body.
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Just po'd at my coworkers/skinny bros who know I want to cut fat and then get mad at me because I eat a mcwrap with no mayo and a medium ice coffee with no sugar for a break.right now I'm 226. My goal is 205. I'm 6"1.

Also I've been pretty strong in the front as you know but I had a personal victory the other day when I did 10 unassisted pull ups.
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Old 05-24-2013, 06:32 PM   #26632
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I think I'm gym bipolar. One day I love bench press, and the next I hate it.

Absolutely loving deadlifts and squats lately. 2 squat workouts ago, I managed to max out at 380. 25lb more until the big 4 @ 157lb!!

Bench dropped dramatically though...can barely hit 245 for 5 now, whereas I've done 275x2 in the past.
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Old 05-24-2013, 07:03 PM   #26633
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Fuark, felt like shit today, only hit 315 for 3 reps today on squat. But on the brighter side hitting 315 for 6 reps on stiff leg dl.
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Old 05-24-2013, 07:26 PM   #26634
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finally improving on my stats,

squat : 265lbs with 5x5
bench : 225 with 5x5
deadlift: 315 with 5x5

first time in my life where my squat is higher than my bench
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Old 05-24-2013, 07:42 PM   #26635
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don't let your friends tell you how to eat, its your body and everyone is different. If you see results the way you are eating meow keep doing it.
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Old 05-24-2013, 08:09 PM   #26636
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I know right? I'm just sick of maybe forgetting a meal and eating out and having fucking food shame.
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Old 05-24-2013, 10:14 PM   #26637
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2 years of serious lifting again. 30lbs muscle gained natty. Just hit 214lbs starting at 185 April 2 years ago.
The next 20lbs are gonna be tough.

Berz out.
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Old 05-25-2013, 09:50 AM   #26638
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2 years of serious lifting again. 30lbs muscle gained natty. Just hit 214lbs starting at 185 April 2 years ago.
The next 20lbs are gonna be tough.

Berz out.
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Old 05-26-2013, 10:58 AM   #26639
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starting 531 this week. I'm sure a couple people on here have tried it. Any tips?
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Old 05-26-2013, 11:33 AM   #26640
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starting 531 this week. I'm sure a couple people on here have tried it. Any tips?
my friend and i were talking about it, and him and i feel that the european > american plifting programs because they're higher volume and more balls to the walls

but if ur just looking to get shredded then its a great program
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Old 05-26-2013, 11:50 AM   #26641
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I'd take European/Russian programs over American as well just because of the volume...

Having said this, I would NOT recommend doing programs like Smolov or Sheiko until you have your form under control and until you reach an 'intermediate" level on this scale:
Weightlifting Performance Standards

I ran 5/3/1 two or three times before I did Smolov Jr. for squats.
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Old 05-26-2013, 12:09 PM   #26642
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I'd take European/Russian programs over American as well just because of the volume...

Having said this, I would NOT recommend doing programs like Smolov or Sheiko until you have your form under control and until you reach an 'intermediate" level on this scale:
Weightlifting Performance Standards

I ran 5/3/1 two or three times before I did Smolov Jr. for squats.
do you recommend any particular programs? I'm a little above intermediate according to that scale
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Old 05-26-2013, 12:44 PM   #26643
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Yeah I did 5/3/1 not too long ago and felt like I wasn't able to maximize my strength gains - like others have said, the volume just isnt there. You're going hard for one set, (the 5+ day) for example and on a good day you could probably bang out 10-12 at a 75% submaximal intensity in which your form and technique will most likely suffer. From what i know, the russian texts would suggest 25-30 reps to acquire the strength gains you need at that intensity, which would be blatantly ridiculous to achieve in one set. 8-10 reps is not nearly enough to produce the strength gains you want for only doing the lift once a week. Most russian programs have you break up the 75% intensity dispersed throughout a series of sets so as to allow you to recover and produce quality movements for each heavy set.

That is not to say 5/3/1 isnt properly periodized though, im a big fan of how the percentages are distributed throughout the four weeks. As mentioned, it is a great starter program and allows you to really muscular condition yourself with accessory movements, so that when you are ready, you can progress on to taking on more heavier sets.

Just my thoughts
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Old 05-26-2013, 01:26 PM   #26644
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do you recommend any particular programs? I'm a little above intermediate according to that scale
I loved Smolov Base Mesocycle for squats and Sheiko 29 (or Sheiko 37) for improving bench, squat and deadlift.
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Old 05-26-2013, 01:46 PM   #26645
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starting 531 this week. I'm sure a couple people on here have tried it. Any tips?
Do not skip the deload week. It is imperative for recovery.
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Old 05-26-2013, 02:18 PM   #26646
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I ran 531 for almost a yr and found my absolute strength went down. I personally think 531 and westside templates are better geared to athletes rather than recreational powerlifters.
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Old 05-26-2013, 02:21 PM   #26647
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worst leg day ever fail to attemp 235 and my 225 form was just horrible today back isnt straight and toe are wide on last set will post video later so you guy can fix my shitty form
just realize i didnt even go low enough -_-

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Old 05-26-2013, 03:01 PM   #26648
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least you recognize your forum was not good that day instead of doing the same bad forum and snapping your shit up next. Time
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Old 05-26-2013, 04:47 PM   #26649
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ok here the video......

this one is my 235 attemp

this one is my fail shitty form

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Old 05-26-2013, 04:54 PM   #26650
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