/fit/ - Fitness, Health, and Feels

>>129407

>3300 kcal daily

How fat are you

>>129408

Not fat, it's a slight bulk.

>>129407

When your body no longer adapts to training, it is likely slow in metabolism and low in the main adaptive hormone: T3. At this point most athletes improvise something by either eating more, resting more, modifying training, or simply taking steroids or other anabolic substances. The classical steroids for athletes work, but users are frequently at a loss for when they don't work as expected. Oftentimes a specific steroid isn't the one you need the most for further adaptation. Bodybuilders wax poetic about testosterone, DHEA, and growth hormone, but rarely say much about thyroid hormone, pregnenolone, or even progesterone (which both men and women make but smaller quantities in men). If a steroid doesn't "work", one might might theorize that the body needs what it needs when it needs it and can't make profitable use at other times. The rate limiting burden may in fact be hyperfocusing on one single method of treating and seeing a problem.

If this is the case, why isn't there more promotion of T3? It gives you the hormones and response to stress you need when you need it by causing other hormones to be made and directly supporting the correct oxidative metabolism of glucose. I might suggest it to be too complicated to use profitably for those who live by grit alone, but where there's a will, there's a way, as for every gym goer there was a time before they had lifted a weight into the air, so there is also a time before they first lift research into their minds.

It seems that the anabolic potential of a substance may partly be a function of its anticatabolic properties. One can list hormones for this purpose, but it's important to also not forget more mundane substances such as regular food and of course sugar. If the purpose of many catabolic hormones is to create glucose through gluconeogenesis when glucose isn't present, why aren't bodybuilders promoting sugar as the essential and basic anabolic substance? It directly addresses the reason for the catabolic response that hinders growth: the lack of glucose. Eat your sugar with vitamins, minerals, and a varied diet though. Think orange juice and milk, not buckets of table sugar. How many anticatabolic strategies are there anyways?

https://www.ncbi.nlm.nih.gov/pubmed/3486322

Even T3 has major drawbacks and potential to not produce the desired result. Maybe the "panacea" was in seeing there are no panaceas. Suggesting T3 out of context seems almost irresponsible, even sinister if the audience is blind enough. If only more time was spent lifting eyes than weights, then it might become clear that the general population is actually resistant to the benevolent influence of the thyroid all the while their thyroids and livers are sluggish to make matters worse. So is the answer to just supplement more T3? Do you step on the gas harder when the engine starts acting funny and you need to shift gears? Somebody put polyunsaturated fats in the gas tank long ago, and the roadblocks on the highway are endless. At this point some will inject nitrous oxide to burn rubber and others will pull over to look under the hood and realize they had no idea what the engine was capable of on its own without sabotage.

Some more questions: I've read that the SS gains in the beginning are mostly due to CNS development and general conditioning of the body to lifting weight, not necessarily massive strength gains, and that it is impossible to keep up the rate at which you're increasing the weight at first, which makes sense.

There are a couple of youtubers suggesting that you should switch your mindset from trying to up the weight by whatever means necessary, and instead increasing volume at a lower weight, "don't be scared to put some weight off the bar". I guess this would be the point where you stop the powerlifting-style beginner plan which is SS or 5x5 and switch to a classic hypertrophy training with less weight at more reps and shorter resting intervals, i'm resting 3 minutes between sets right now. What are your thoughts on this?

What is the appropriate point in time to stop SS style training and switch to this kind of stuff, assuming i don't want to become a powerlifter and just train to get big? Since like i said im not at 1/2/3/4pl8

>>129415

Thank you for your post, so you are suggesting that i eat more sugar? My diet currently consists of mostly lowfat quark along with some muesli (500g to 40g of muesli to get the stuff down), and then 500g turkey with 120g rice or wholegrain pasta as the big meal in the evening.

>>129416

>you are suggesting that i eat more sugar?

Not suggesting that you do anything really, and the part about eating sugar with vitamins and minerals was even supposed to be spoilered as an aside rather than a demand. The point was to bring your attention to another world of ideas, but if you just want to know what I think, then I believe every athlete could benefit from a diet high in sugar from nutritious sources such as orange juice and by adding sugar to any meal that is already nutritious but lacks carbs. But by admitting this I almost feel I have done you a disservice by not enticing you to learn with exciting ideas and allowing you to come to your own conclusions. There's another world of health and fitness out there, and it's just beyond the horizon.

If you stopped adapting, your body may have used up its potential to continue adapting under the current context. The answer isn't always to grind for gains but to return the body to a state of adaptability, and it seems there are a million and one techniques for doing so. Many of those only make small differences individually, but simultaneously they can make big changes happen.

Did I mention what polyunsaturated fats do yet?

It's your training. You're doing some token shit, I'm sure. Token shit doesn't always work. You're going to have to go into the back alleys and find another way. I suggest plyometrics and ultra slow reps. Go for hill sprints, buy a weighted vest and do weighted bodyweight type stuff. Once you hit a certain high point go back to lifting and combine the two styles however you think is wise.

>>129416

This is fine. The "eat more sugar" guy posts this shit in every thread. Make sure you are indeed eating as much as you think you are, even if you have to measure on a scale. Get your eight hours of QUALITY sleep as well.

>>129719

I agree on adding explosive movements. Even beginner-level SS adherents should at least add power cleans. Rippletits models cleans and deadlifts as a sort of yin-yang, where explosiveness and slow-and-heavy movements boost each other up or something. It's a core part of his routine, so don't neglect to do them. They will drive all your lifts up.

Slow reps are good, but exaggerating the eccentric past 3 seconds or so is pointless, so don't overdo it. I'm also not sure if it's wise to do them with big compounds. I only do slow reps for isolated movements and I aim for 3x12. Start with low weight and only move up when you can do sets of 12 slow with good form.

>>129719

>It's your training. You're doing some token shit, I'm sure. Token shit doesn't always work

I figured as much and in the meantime i've switched to a different PPL workout, with more volume sets, i like it so far. It's the reddit PPL, i saw it recommended on a shitton of bodybuilding.com threads, goes like this:

>Push

(A) Bench 4x5, 1x5+, OHP 3x8-12

(B) OHP 4x5, 1x5+, Bench 3x8-12

3x8-12 incline DB press

3x8-12 triceps pushdowns, superesetted with 3x15-20 lateral raises

3x8-12 close grip bench or dips

>Pull

(A) Deadlifts 1x5+

(B) Pendlay Rows 4x5, 1x5+

3x8-12 lat pulldown

3x8-12 seated cable rows

5x15-20 face pulls

4x8-12 hammer curls

4x8-12 dumbbell / ez-bar curls

>Legs

2x5, 1x5+ squat

3x8-12 romanian deadlift

3x8-12 leg press

3x8-12 leg curls

5x8-12 calf raises

Sound halfway good? Your suggestions seem strange, is it some sort of extended deload?

>>129754

>Make sure you are indeed eating as much as you think you are, even if you have to measure on a scale

I am very autistic about this, i weigh everything.

>Eight hours of QUALITY sleep

Not sure about the quality but i always sleep 8+ hours

>>129758

More important is if you wobble or not during a lift. If you wobble, your body is trying to make it easier for small weak muscles throughout the body by wobbling to strong muscles. If you don't wobble, or try not to, you'll start to feel all sorts of pain from engaging those weak muscles. The better your stability and balance (how rooted you are), the more results you'll get. As well, your physique will look stronger and more muscularly balanced.

Of course you need to make sure you're hitting the higher strength muscles harder, so I suggested sprints and other plyometrics, which will do so, and I'll add that you should lift heavy, awkward objects a la strongman lifts, which will definitely hit your muscles in more unique ways than perfectly symmetrical and balanced ones. Go find some furniture to lift.

So that's:

>Rooted stable weight lifts

>Explosive cannon body lifts

>Awkward reality lifts

Do all three of these and throw your ppl away and go to the gym only 2x a week. Look at it this way: Start with the stablest lifts, perfect your form and stability, then stop doing that lift and do the more unstable version of it, and perfect your stability and form again. So OHP -> DB OHP. Do full body and put the least stable exercises at the beginning (of each workout). You don't want to do stable lifts and then slowly destabilize from exhaustion whilst performing more unstable lifts, unless you've already been doing this "stability and form" way and wanted to add more strain and challenge (not the greatest challenge but worth mentioning).

>>129754

Ultra slow reps perfects muscle activation, neuromuscular control and connection, stability and form. Circulation and recovery will benefit too. If before you're trying to run as fast as possible across rocks in a river, this is like running across a bridge. It benefits the tendons, ligaments and joints as well, which is often the restrictive factor in strength (sub-consciously the body limits itself due to these factors).

I'd go for 20 second reps.

I posted a pretty good routine in QTDDTOT if you want to check it.