Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Q&A
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

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

Reply
 
Thread Tools Search this Thread Display Modes
Old 03-05-2013, 10:25 AM   #51
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,797
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by leefarley View Post
dear BBOD is whole milk a good source of healthy fats ?

what other foods are a good source of healthy fats ?

thanks.
Whole milk is a great source. Here is the list I keep handy:

Nuts and Legumes
Food Serving Calories
Peanut Butter 2 tbsp 188
Peanuts 2 oz 321
Almonds 2 oz 328
Pistachios 2 oz 316

Dairy
Food Serving Calories
Whole Milk 1 cup 146
Butter 2 pats 72
Heavy Whipping Cream 2 oz 205
Cream Cheese 1 oz 99
Cheddar Cheese 2 oz 228
String Cheese 1 piece 80

Oils and Misc
Food Serving Calories
Olive Oil 1 tbsp 120
Coconut Oil 1 tbsp 117

Fruits and Veggies
Avocado, sliced 1 cup 234
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Sponsored Links
Old 03-05-2013, 11:41 AM   #52
leefarley
Senior Member
Max Brawn
Points: 7,457, Level: 57 Points: 7,457, Level: 57 Points: 7,457, Level: 57
Activity: 8% Activity: 8% Activity: 8%
 

Join Date: May 2012
Location: England UK
Posts: 2,502
Training Exp: 2
Training Type: Fullbody
Fav Exercise: Benchpress
Fav Supp: protein powder
Reputation: 221477
leefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master member
Default

Quote:
Originally Posted by BendtheBar View Post
Whole milk is a great source. Here is the list I keep handy:

Nuts and Legumes
Food Serving Calories
Peanut Butter 2 tbsp 188
Peanuts 2 oz 321
Almonds 2 oz 328
Pistachios 2 oz 316

Dairy
Food Serving Calories
Whole Milk 1 cup 146
Butter 2 pats 72
Heavy Whipping Cream 2 oz 205
Cream Cheese 1 oz 99
Cheddar Cheese 2 oz 228
String Cheese 1 piece 80

Oils and Misc
Food Serving Calories
Olive Oil 1 tbsp 120
Coconut Oil 1 tbsp 117

Fruits and Veggies
Avocado, sliced 1 cup 234
thanks BBOD that is a helpful list.
leefarley is offline   Reply With Quote
Old 03-06-2013, 02:09 AM   #53
davidtran333
Junior Member
Points: 26, Level: 1 Points: 26, Level: 1 Points: 26, Level: 1
Activity: 2% Activity: 2% Activity: 2%
 

Join Date: Mar 2013
Posts: 7
Reputation: 10
davidtran333 is off to a bad start
Default

im so glad i joined this forum, so much good information. i watched your video on the squat and watched videos on the squat form here but
i just need some clarification, am i pulling the bar hard down to my back? or am i just squeezing the bar and keeping my whole back tight?
and am i keeping my lower back tight the whole time or just when im about to go down?
davidtran333 is offline   Reply With Quote
Old 03-06-2013, 03:08 AM   #54
skids
Senior Member
Max Brawn
Points: 4,436, Level: 42 Points: 4,436, Level: 42 Points: 4,436, Level: 42
Activity: 19% Activity: 19% Activity: 19%
 
skids's Avatar
 

Join Date: Jan 2013
Location: New Zealand
Posts: 1,323
Training Exp: 3
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Meat, Milk,
Reputation: 63369
skids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beast
Default

Gidday BBOD, I hope all is well.

My question is.......I have been doing the Ripptoe starting strength workout for the last 4 weeks and it has be going well. Before I started Ripptoe I had to make a change in my squat form, I used to squat with a wide stance but my knees were hurting so I went back to shoulder width stance. However doing this made me dump around 100kg off my squat. However the Ripptoe workouts got me back up to 170kg for 3x5 on Monday which was great, I'm not where I was but I'm not too far away. However I went to me gym tonight (Wednesday) and I couldn't squat much at all. 140kg for one set of 5 and my legs are dead. Fells like I just done some big singles. I guess my question is should I carry on with Ripptoe starting strength, or should I move on to something a little less brutal.

Many Thanks, Nath.
skids is offline   Reply With Quote
Old 03-06-2013, 10:13 AM   #55
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,797
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by davidtran333 View Post
i just need some clarification, am i pulling the bar hard down to my back? or am i just squeezing the bar and keeping my whole back tight?
Both. You want to think "drive my traps/back" into the bar. Also, keeping your back tight helps to prevent common mistakes like flying elbows, which contribute to leaning too far forward.

Quote:
and am i keeping my lower back tight the whole time or just when im about to go down?
Everything should remain as tight as possible through reps. You want a tight lower back but not a hyperextended lower back.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 03-06-2013, 10:15 AM   #56
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,797
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by skids View Post
Gidday BBOD, I hope all is well.

My question is.......I have been doing the Ripptoe starting strength workout for the last 4 weeks and it has be going well. Before I started Ripptoe I had to make a change in my squat form, I used to squat with a wide stance but my knees were hurting so I went back to shoulder width stance. However doing this made me dump around 100kg off my squat. However the Ripptoe workouts got me back up to 170kg for 3x5 on Monday which was great, I'm not where I was but I'm not too far away. However I went to me gym tonight (Wednesday) and I couldn't squat much at all. 140kg for one set of 5 and my legs are dead. Fells like I just done some big singles. I guess my question is should I carry on with Ripptoe starting strength, or should I move on to something a little less brutal.

Many Thanks, Nath.
Hi Nath,

How long have you been squatting and do you have a video of your current squats. Right now you are pushing a lot of weight and I want to check your depth. This is most likely causing some inconsistency issues. Let's look at that before we talk programming.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 03-06-2013, 01:28 PM   #57
skids
Senior Member
Max Brawn
Points: 4,436, Level: 42 Points: 4,436, Level: 42 Points: 4,436, Level: 42
Activity: 19% Activity: 19% Activity: 19%
 
skids's Avatar
 

Join Date: Jan 2013
Location: New Zealand
Posts: 1,323
Training Exp: 3
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Meat, Milk,
Reputation: 63369
skids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beast
Default

Quote:
Originally Posted by BendtheBar View Post
Hi Nath,

How long have you been squatting and do you have a video of your current squats. Right now you are pushing a lot of weight and I want to check your depth. This is most likely causing some inconsistency issues. Let's look at that before we talk programming.

Gidday BBOD,

I have only really been proper training in squats since September 2012. Before September I had only really been playing in the squat cage. As for a video I will get one put together this week, hopefully tonight. Do you want to see me max out ? (Bleeding nose, head explode, that kind of thing) or just my normal sets and reps at heavy weight ? Do I post the video up on this page ? I have never done it before. I'm fairly sure my form is bad to terrible and my depth certainly changes when I get into the heavy arse work sets. I have been working on the theory that if I get my work sets up to nice and heavy my lesser heavy sets will go nice and deep. But it looks like my theory is epicly wrong.

Many Thanks, Nath.
skids is offline   Reply With Quote
Old 03-06-2013, 01:40 PM   #58
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,797
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by skids View Post
Do you want to see me max out ?

Many Thanks, Nath.
No. With squat form 70-75% reps is good for a form check.

Quote:
Do I post the video up on this page ?
I would create a Youtube page, uploaded it, keep it as unlisted, and post the link here.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 03-06-2013, 06:26 PM   #59
Soc
Senior Member
Brawn
Points: 845, Level: 15 Points: 845, Level: 15 Points: 845, Level: 15
Activity: 2% Activity: 2% Activity: 2%
 

Join Date: Mar 2013
Location: Ireland
Posts: 131
Training Type: Powerbuilding
Fav Exercise: Squat
Reputation: 4758
Soc has made some very good postsSoc has made some very good postsSoc has made some very good postsSoc has made some very good postsSoc has made some very good postsSoc has made some very good postsSoc has made some very good postsSoc has made some very good postsSoc has made some very good postsSoc has made some very good postsSoc has made some very good posts
Default

BBOD, what are your thoughts on using the 5/3/1 percentages to squat and bench 3 days a week? I just cant seem to use 5x5 on squats without my form turning to crap after the 3rd set, or even before it. I fare much better when i can give all my attention to one balls-to-the-wall set and then do lighter back off sets. Its the same on bench, after the first set, i struggle to get anywhere near the same reps.

So how about doing "5" on monday, "3" on wednesday and then "1" on friday. Doing 2-3 x10 with about 50-60% afterwards. Then of course adding 2.5kg to the estimated max each week, so its still weekly progression.

Both lifts are light, but as im weak and injury prone, going "heavy" all the time is taking its toll on me.
__________________
6'2, 90kg bw, 80/75/120

http://muscleandbrawn.com/forums/tra...k-forever.html
Soc is offline   Reply With Quote
Old 03-06-2013, 08:29 PM   #60
bamazav
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
bamazav's Avatar
 

Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,935
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
bamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master member
Default

So, should a newbie focus on growing as beard or bulking first?
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
bamazav is online now   Reply With Quote
Reply

Bookmarks


Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 08:44 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.