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Old 11-08-2013, 12:11 AM   #1041
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Originally Posted by BendtheBar View Post
If you mean more optimally than steady state cardio like treadmill, yes.

BUT, if you compared the differences in calories burned over the course of a year, you will see it doesn't matter much what form of cardio you do, as long as you do some.

If circuit work helps you burn 20 more calories per workout compared to a treadmill, that equates to only 3,120 calories per year burned if you do it 3x a week. That's less than a pound of fat per year.

Diet is a much better way of controlling fat. Do whatever form of cardio you enjoy for health, reduce fat with diet.

Unless you are dialing in for a show, then 20 calories per workout will matter.
I see. thanks btb! that helps a lot
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Old 11-08-2013, 12:14 AM   #1042
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I think I may be just fatigued because I have set continuous PRs for a 2-3 months.
Ok.

Usually the bench responds to more volume rather than less. I don't think you will overreach on that program, but with that said, listen to your body. If you need a break, take a light week.
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Old 11-08-2013, 12:18 AM   #1043
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I've been watching a few CT Fletcher videos on YouTube and there's some decent lifting going on but he dismisses overtraining,saying it doesn't exist and advocates penitentiary style training which isn't always correct form or full ROM. Also he says he's 100% natural despite the fact,he's huge and very lean.
What's your thoughts on CT Fletcher and his advice/training methods?
Just because you can handle overtraining doesn't mean it's needed. It isn't. That's the crux of the issue. Just because the body can tolerate something doesn't mean it's a necessity for progress. This is simply poor logic on his part.

I've worked with hundreds of top powerlifters and bodybuilders over the years. The key is consistency and progression, along with proper food intake.

Beating the leaving crap out of your body might sound good on video, but it's not needed for naturals. Ignore the hype. Train for progression. No need to live in the gym.

Not only will you reach your goals, but you will feel better at 40.

Many of these channels are all hype, but little knowledge of what everyone else is doing. For every Ct there are 30 guys making gains with less volume.

This is just typical industry nonsense.

Pick a program and evolve it to fit your needs. That is what every successful lifter does. Only add volume if you need it.
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Old 11-08-2013, 09:32 AM   #1044
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Just because you can handle overtraining doesn't mean it's needed. It isn't. That's the crux of the issue. Just because the body can tolerate something doesn't mean it's a necessity for progress. This is simply poor logic on his part.

I've worked with hundreds of top powerlifters and bodybuilders over the years. The key is consistency and progression, along with proper food intake.

Beating the leaving crap out of your body might sound good on video, but it's not needed for naturals. Ignore the hype. Train for progression. No need to live in the gym.

Not only will you reach your goals, but you will feel better at 40.

Many of these channels are all hype, but little knowledge of what everyone else is doing. For every Ct there are 30 guys making gains with less volume.

This is just typical industry nonsense.

Pick a program and evolve it to fit your needs. That is what every successful lifter does. Only add volume if you need it.
Cheers Steve,another good reply. Appreciate it.
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Old 11-08-2013, 11:25 AM   #1045
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Hey Steve, I took your advice about lifting less for more reps and i'm seeing good progress.
If i lift a given weight for 8 reps on the 1st working set, and then manage a set of 7, then a set of 5, would you advise to add 2 to 3 pounds next time or wait until 3 sets of 8 can be reached? Great advise on the db rows by the way!
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Old 11-08-2013, 01:04 PM   #1046
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Default to deload or not to deload?

Hi bearded beast, iv been training for a good year and half now, making some pretty decent gains. I'm starting to get pains in my collar bone area when I bench press. Iv never taken a deload week since iv started training. My question is do you think it would be benficial for me to take a deload week? And if so I don't know how much weight to use, like any certain percentage of my 1 rep max? Thanks for the help!
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Old 11-08-2013, 03:02 PM   #1047
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Default advice needed for my routine

Hi bearded ugly beast

I am currently at university, and am only at university from Monday to Thursday travel back home on Friday night, that means i can go to the gym 4 days a week, i usually go 3 Monday Tuesday and Thursday,

Monday is back and biceps
Tuesday is chest and triceps
Thursday is legs and shoulders, i sometimes train arms or back as well i.e add in a dead lift

I'm just wonder is there anyway of optimizing my strength and muscle gain, maybe i could do a full body workout on the Thursday, i want to get brute strong as quick as possible,

hope i get some feedback, thanks
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Old 11-08-2013, 03:26 PM   #1048
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Hey Steve, I took your advice about lifting less for more reps and i'm seeing good progress.
If i lift a given weight for 8 reps on the 1st working set, and then manage a set of 7, then a set of 5, would you advise to add 2 to 3 pounds next time or wait until 3 sets of 8 can be reached? Great advise on the db rows by the way!
Thanks!

I typically waited until I hit 10+ reps on the first set before adding weight. If you go too low, like 8 reuse anything lower as a marker for adding weight it can get hairy at times because some of the sets will drop below 5 reps.
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Old 11-08-2013, 03:28 PM   #1049
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Hi bearded beast, iv been training for a good year and half now, making some pretty decent gains. I'm starting to get pains in my collar bone area when I bench press. Iv never taken a deload week since iv started training. My question is do you think it would be benficial for me to take a deload week? And if so I don't know how much weight to use, like any certain percentage of my 1 rep max? Thanks for the help!
Yes, take a rest week. Also, post a video of your bench form when you can. I think I may know what is causing the issue.

For your deload I would use the same sets but only 60% of the weight.
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Old 11-08-2013, 03:31 PM   #1050
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Hi bearded ugly beast

I am currently at university, and am only at university from Monday to Thursday travel back home on Friday night, that means i can go to the gym 4 days a week, i usually go 3 Monday Tuesday and Thursday,

Monday is back and biceps
Tuesday is chest and triceps
Thursday is legs and shoulders, i sometimes train arms or back as well i.e add in a dead lift

I'm just wonder is there anyway of optimizing my strength and muscle gain, maybe i could do a full body workout on the Thursday, i want to get brute strong as quick as possible,

hope i get some feedback, thanks
I would look into John Christy's approach. It's 2 days per week but darn effective.

http://muscleandbrawn.com/forums/sho...31&postcount=4
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