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Q&A Questions and answers with some of the top lifters on MAB.

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Old 03-25-2013, 11:25 AM   #181
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Originally Posted by sleepingdog View Post
Is it necessary for a smaller lifter to gain mass in order to continue gaining strength, and how does one know when and how much mass, aside from more is better?
Yes, more muscle is always helpful. There is a good synergy between strength building and rep work for beginning to intermediate lifters.

If you are natural, a good goal is 175-180 pounds of lean body mass (weight minus fat) at 5'10". for every inch higher or lower than that, add/subtract 4-5 pounds.

Get everything as big and as strong as possible. While you don't have to seek balance like a bodybuilder, get every reasonable muscle group as big and strong as possible. Until you are in the later intermediate stages of training, this will involve a lot of rep work.
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Old 03-25-2013, 12:19 PM   #182
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What sort of rep work would you recommend for someone doing a 3 day full body and rep goal system?
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Old 03-25-2013, 12:23 PM   #183
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Hey BBOD/BTB, Came from your YT videos but have been a previous lurker not knowing you were BTB. Just wondering what your opinion is on low carb/paleo diet. I have previously done a paleoish diet to lose weight and it worked great, but im on a muscle building journey now ( taking up your 1 year challenge ) and have been thinking about going back to paleo/low carb as i often feel bloated and cramped after rice/pasta/bread. Have you ever tried it? If so what did you think? If not why?

Also there seems to be a huge difference between my squat and my dead numbers, I know 90% of people deadlift more but mine is alot more. For my squat i could work up to 100kg/220lbs whilst my dead is 150kg/330lbs. My dead seems to be far ahead of all my other lifts im not sure why i progress so rapidly on it but struggle to get past a 100kg squat. Any insight would be great. Thanks BtB great videos.
I eat low carbish. It's a very hard lifestyle unless you are really committed to learning how to cook.

I would do some research and find a bunch of recipes you enjoy. There are thousands out there. having option will only help.

I love lower-carb eating, but I also leave a few days a week to stray. I hate forcing myself into "diets" that allow no wiggle room. I did that for too long and it zapped the fun out of life.

Regarding squats and deads, it's fairly normal to see around a 100 pound difference. Mine has been around that for years.

What does your squat workout or leg day look like? Also what is your height, weight and age?
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Old 03-25-2013, 12:28 PM   #184
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Here is a link to the videos of my squat. This was set 4 and 5 of 5 reps with 225 I think for each set. BBOD form check 1 - YouTube. Thanks for the help bearded beast love the videos!
Glad to help.

Overall it looks very good. Watch your elbow/upper back tightness. I thought I saw your elbows actually moving down slightly after some reps. This tells me your upper back might not have been very tight to start with.
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Old 03-25-2013, 12:37 PM   #185
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Dear big, hairy, strong-a$$ed Dude from Duloc. I am using explosive, heavy BB shrugs after deads to work dem traps. I have a form problem tho. My johnson is getting in the way and is taking a beating, no pun intended. How should I adjust my form to fix this?
I have the same issue. Try (very high) high the rack pull and power shrug combo. This will start the bar a hair away from the body on each rep.
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Old 03-25-2013, 12:38 PM   #186
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Old 03-25-2013, 12:39 PM   #187
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What do you think of "Hise Shrugs"?

Been meaning to ask.

Might solve the one gentleman's problem with his Yard hitting the Bar.

If he has that problem with Hise Shrugs, then he's a Serious Mutant!


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I think holding 700 pounds at arm's length is far more impactful than Hise shrugs.
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Old 03-25-2013, 12:43 PM   #188
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Old 03-25-2013, 12:45 PM   #189
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What sort of rep work would you recommend for someone doing a 3 day full body and rep goal system?
At least an average of 6 reps per set for everything other than deadlifts. I think 7-8 reps on average is a good place to be at. For machines and isolations I like them a bit higher.
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Old 03-25-2013, 02:35 PM   #190
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Glad to help.

Overall it looks very good. Watch your elbow/upper back tightness. I thought I saw your elbows actually moving down slightly after some reps. This tells me your upper back might not have been very tight to start with.
Thanks for the tip ill work on keeping everything tighter throughout each rep.
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