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Old 06-03-2014, 10:58 AM   #1631
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Flat side of plate on inside or outside?
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Old 06-03-2014, 02:38 PM   #1632
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Flat side of plate on inside or outside?
Inside. Makes putting, and taking off, 10 plates easier.
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Old 06-03-2014, 02:43 PM   #1633
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If I bench 3x per week max, on the other days do I just not press and/or maybe do a pulling movement for back or can I do something like the Overhead Press or the Behind the Neck Press? I'm pretty familiar with Squatting 3x per week, and I wanted to bump up my frequency in a Bulgarian style to see if it could help. I know I'm really only supposed to Deadlift 1-2x per week since it is the most demanding exercise, but I wasn't too sure about how I'd structure my presses.
I would alternate between press and squat/deadlift days. I personally keep them more by feel, and insert days off when I need them.

I always squatted then followed them up with a deadlift variation that wasn't from the floor. I found no benefit to frequent deadlifting, or pulling above 90%.
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Old 06-03-2014, 03:42 PM   #1634
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I would alternate between press and squat/deadlift days. I personally keep them more by feel, and insert days off when I need them.

I always squatted then followed them up with a deadlift variation that wasn't from the floor. I found no benefit to frequent deadlifting, or pulling above 90%.
Gotcha. Thanks!
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Old 06-03-2014, 08:37 PM   #1635
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The main thing I recommend is moving slow. Allow your body to adapt to lifting again and take it relatively easy the first month, meaning focus on finding that form groove again and slowly adding weight only when it feels right.

I hate to see guys go in and kill it right away. You'll know when things are in a nice groove and you can start to move along more quickly.

Once those first 3-4 weeks are done, then I would jump back into your old programming and smash on.
Thanks for the feedback!!!
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Old 06-04-2014, 02:32 AM   #1636
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Hi there BTB. After a couple of months of doing a full body workout three days a week, 1 exercise per body part except back which got 2, I've decided to move on to an upper/lower body split which is done every other day. Just a question on volume. What do you think if I did 3 exercises for the large body parts 2 exercises for the smaller muscle groups and the sets would be cut down from 3 to 2 work sets so I wouldn't overdo the volume? For example workout out 1 would be chest, back, shoulders, abs

Bench press 28
Incline press 28
Flys 28-12

Chins or pull downs 28
Rows 28
Deadlifts 28

Front press 28
Side raises 28-12
Rear raises 28-12

Knee raises 210-15
Crunches 210-15

Workout 2 legs and arms

Squats 2-38
Leg press 28
Leg curls 28-12
Calf raises 28-12
Calf press 28-12

Barbell curls 28
Incline curls 28-12
Lying extensions 28
Press downs 28-12

Appreciate any answer.
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Old 06-04-2014, 05:49 AM   #1637
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Hi there BTB. After a couple of months of doing a full body workout three days a week, 1 exercise per body part except back which got 2, I've decided to move on to an upper/lower body split which is done every other day. Just a question on volume.
Sure thing.

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What do you think if I did 3 exercises for the large body parts 2 exercises for the smaller muscle groups and the sets would be cut down from 3 to 2 work sets so I wouldn't overdo the volume?
That's similar to what I do on my upper/lowers.

I also sometimes do 3 sets for the big lift, then 2 sets for the following 2 exercises.

Either way, the volume is perfect and I think it will serve you well.
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Old 06-04-2014, 06:37 AM   #1638
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Hi Steve,

I was wondering weather how many calories you get during the whole week, collectively, is more important than how many calories you get each day.


For example, if a lifter needs 21000 calories a week, is it important to get those calories spaced out evenly into 3000 each day, or can they have more one day, and less on another, as long as it all adds up to 21000 at the end of the week.

I think sometimes it's easier for me to eat on a weekly scale when I'm busy on collage trips, so I just wondered weather this could effect my strength and muscle gain.(anabolic window of 24 hours and so on)



If you could give me some insight here that'd be great.

Thanks


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Old 06-04-2014, 07:12 AM   #1639
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Hi Steve,

I was wondering weather how many calories you get during the whole week, collectively, is more important than how many calories you get each day.

Yes. But with that said, if there is a high degree of variance I wouldn't consider it optimal. I think it's better to strive for a minimum intake level no matter what.

If, for example, you are striving for 3,000 a day and that is 400 over your maintenance, I would set your minimum goal at 2600.
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Old 06-04-2014, 08:36 AM   #1640
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Thanks for the reply.

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Yes. But with that said, if there is a high degree of variance I wouldn't consider it optimal. I think it's better to strive for a minimum intake level no matter what.
Right I see, that's sort of how I thought it'd be.
There's some lee way to be had, but too large a gap between days is likely to do you a disservice.

Just out of interest, is that because of the anabolic window and recovery for your next session?

Quote:
If, for example, you are striving for 3,000 a day and that is 400 over your maintenance, I would set your minimum goal at 2600.
Right, so don't go into a deficit, basically. Got ya.

Thanks allot.


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