General Discussion: FUK summer 2015 Six pack challenge = Ineff Challenge - Can you repeat his success


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Sneakysbest
Sneakysbest avatar

1955 posts since 28/1/12

9 Jan 2019 10:32
For what it’s worth, I’ve always had great success with strong lifts 5x5 and bumping up to 5 smaller meals a day when trying to put mass on and build strength. Might not be suitable with a home setup.
beenbuRned
beenbuRned avatar

935 posts since 16/12/03

posted 8 Jun 2019 11:45, edited 8 Jun 2019 11:45
Get a free day pass to one of the nice gyms & spas near you with Hussle.
Or choose one of the crappy ones if you'd prefer.
It's mostly Hiltons, Bannatynes but Nuffield Healths there's a couple of nice hotels in Edinburgh and London also.

FREE GYM PASS - Referral link

Enter your email address and click the "Get 50% Off" button.
Click "Start Shopping" and find a place you want to use.
Choose a "One Day Pass" and then "Check Out".
Choose "Pay by Card" but don't put in any details.
Only enter the code: MSEFREE in the referral box.
Once you've registered you need to receive an SMS to confirm that you are real.
After you've created an account they provide your own referral link to benefit from.

There's also a possibility that if you choose one of the locations in London that cost £20-£30, and then refund the pass, it should put that credit in your account and give you more funds to work with. I can't guarantee this but it seems like it would should.
Scottishmark
Scottishmark avatar

607 posts since 25/1/11

posted 8 Jun 2019 16:22, edited 8 Jun 2019 16:22
Any runners here? I’ve always been fast but I’ve never did any sort of distance running and as age has caught up with me my fitness has suffered something awful.

Ran the Edinburgh marathon as part of a relay team with my work a few weeks ago - 8 mile leg - and it seems to have ignited some sort of bug for running (which is quite convenient as I’m hopping it’ll go some way towards stopping me ending up with a physique like a marshmallow).

Looking at doing a 10km relatively soon and want to do that in under 45 mins. Not a world beating time by any means but I’d be happy with it.

Anyone take it seriously? Any tips?
shields88
shields88 avatar

464 posts since 25/5/11

8 Jun 2019 21:25
Check out a book called 80/20 running if you want to do it seriously.

The idea is you do about 80% of your training runs at 75% or so of your maximum heart rate. The other 20% is at a harder effort.
As you get fitter, your heart rate should stay the same, at 75% or so, but your minutes per mile/km will be faster.
beenbuRned
beenbuRned avatar

935 posts since 16/12/03

19 Aug 2019 17:32
beenbuRned wrote: Get a free day pass to one of the nice gyms & spas near you with Hussle.
Or choose one of the crappy ones if you'd prefer.
It's mostly Hiltons, Bannatynes but Nuffield Healths there's a couple of nice hotels in Edinburgh and London also.

FREE GYM PASS - Referral link

Enter your email address and click the "Get 50% Off" button.
Click "Start Shopping" and find a place you want to use.
Choose a "One Day Pass" and then "Check Out".
Choose "Pay by Card" but don't put in any details.
Only enter the code: MSEFREE in the referral box.
Once you've registered you need to receive an SMS to confirm that you are real.
After you've created an account they provide your own referral link to benefit from.

There's also a possibility that if you choose one of the locations in London that cost £20-£30, and then refund the pass, it should put that credit in your account and give you more funds to work with. I can't guarantee this but it seems like it would should.

Just wanted to bump this as it's working again, dunno how long it will last Cool
eazypz
eazypz avatar

3177 posts since 16/4/10

19 Aug 2019 22:53
DWFitnessFirst and Nuffield Health Gyms offer free day passes on their sites.
Just sign up and get one. Use it when I'm working away from home.
generic_guy
generic_guy avatar

9432 posts since 16/9/02

19 Aug 2019 22:58
Cheers for that.
Off to London for a training course and be good to have a swim one evening Cool
morning mist
morning mist avatar

3298 posts since 29/5/05

7 Jan 2020 21:52
Anyone still doing classic powerlifting Cool or have everyone started doing crossfit Sick! ?

Back to basics for me after doing more bodybuilding-style training for a couple of years, so have lost a lot of strength in the big 3.

1RM @ 73 kg

Squat - 142
Deadlift - 160
Bench - 118
shields88
shields88 avatar

464 posts since 25/5/11

8 Jan 2020 13:26
I used to do BB workouts but changed to Crossfit quite a while ago.

I never really go all out each session. I take my time and complete lifts when fully rested. WOD's are usually done at a good pace, but not so much that form is compromised. I have a home gym so I'm not under the time constraints that people usually are in the gym.

I've not been injured yet and I've never been as fit, or able to lift as much.

BW - 85KG

Squat - 190KG
Deadlift - 225KG
Bench - 135KG
morning mist
morning mist avatar

3298 posts since 29/5/05

8 Jan 2020 18:41
Added 10 kg to my deadlift today so hopefully everything will start rolling Cool

One thing about BB is that you get a whole new level of mind-muscle connection, it's really helpful to get tight and ready when lifting heavy
morning mist
morning mist avatar

3298 posts since 29/5/05

12 Jan 2020 20:47
The greater the pump is after working out the greater the muscle hypertrophy

"Muscle swelling immediately after resistance exercise may be induced by metabolic stress. The accumulation of metabolic stress is considered to promote muscle hypertrophy after several weeks of resistance training (RT). The purpose of this study was to determine the relationship between muscle swelling immediately after the first session of RT and muscle hypertrophy after a 6-week RT using ultrasonography. Twenty-two untrained young men performed knee extension resistance exercise consisting of 3 sets with 8 repetitions at a load of 80% of one repetition maximum for 6 weeks (3 d·wk). Muscle thickness of the quadriceps femoris was measured using ultrasonography device at 3 anatomical sites (proximal, medial, and distal sites) of the middle, lateral, and medial part of the anterior thigh. The sum of the muscle thickness at 9 measurement sites was used for analysis. Acute change in muscle thickness immediately after the first session of RT was used as an indicator of muscle swelling. Chronic change in muscle thickness after the 6-week RT was used as an indicator of muscle hypertrophy. A significant increase in muscle thickness was observed immediately after the first session of RT (8.3 ± 3.2%, p < 0.001). After the 6-week RT, muscle thickness increased significantly (2.9 ± 2.6%, p < 0.001). A significant positive correlation was found between muscle swelling and muscle hypertrophy (ρ = 0.443, p = 0.039). This study suggests that the greater the muscle swelling immediately after the first session of RT, the greater the muscle hypertrophy after RT."
quest
quest avatar

3476 posts since 11/7/11

12 Jan 2020 21:22
just got done watching an athlean x video where he’s on about this.

have incorporated longer rests between sets since Novermber and has definitely helped add weight to the bar I think
shields88
shields88 avatar

464 posts since 25/5/11

15 Jan 2020 18:49
Jeff's stuff is great to be fair. He's not that big but shredded to the core, looks great for his age.

Lots of studies coming about now saying rep ranges don't really matter too much with regards to hypertrophy. Brad Schoenfeld talks about this a lot.

Its hard to measure too, as you have 2 types of hypertrophy - myofibrillar and sarcoplasmic. Myofibrillar is the growth of the muscle itself and sarcoplasmic is to do with the muscle glycogen - which if I remember rightly comes about when chasing the pump.
spitfiredealer
spitfiredealer avatar

2259 posts since 12/6/10

15 Jan 2020 20:53
Anyone running Wendler's 5/3/1 ?

Just started it again after about 6 months off due to shoulder injury. Spent the last 6 months doing lots Bodybuilding style pump workouts along with some CrossFit WODS that didn't mess with the shoulder. Gotta say the bodybuilding workouts got pretty boring.

Have started off really light to ease my shoulder back into the heavier weights.
This time I am doing a mixture of his recommended accessory exercises and CrossFit movements and WODS.

shields88
shields88 avatar

464 posts since 25/5/11

15 Jan 2020 23:17
I've always been tempted to run 5/3/1 but never got round to it. Its just a bit too boring for me.

How did you get on last time?
Seventyfour
Seventyfour avatar

8959 posts since 6/10/05

16 Jan 2020 19:55
Has anyone used a massage gun?

Are they just a poorly disguised sex toy or are they actually any good?
spitfiredealer
spitfiredealer avatar

2259 posts since 12/6/10

16 Jan 2020 20:04
shields88 wrote: I've always been tempted to run 5/3/1 but never got round to it. Its just a bit too boring for me.

How did you get on last time?

Really enjoyed it. Definitely works.

Before the shoulder went lifts were:

Squat - 140KG x 2
Deadlift - 200KG X 3
Bench - 110KG X 2
Overhead Press - 80KG x2

`@77KG BW

I have a long way to get back to that, especially on the upper body lifts but I know the program does work.
ismvil
ismvil avatar

1149 posts since 16/9/11

16 Jan 2020 21:18
Seventyfour wrote: Has anyone used a massage gun?

Are they just a poorly disguised sex toy or are they actually any good?

Getting loads of ads for exogun on my insta so am keen to hear if any fukers have partaken
shields88
shields88 avatar

464 posts since 25/5/11

16 Jan 2020 22:51
your deadlift and OHP numbers are really good at your bodyweight spitfire.

I know a lot of people do run it alongside CrossFit classes but I've just signed up for a half ironman so any focused strength work is a bit pointless at the minute, other than to maintain my current strength.
shields88
shields88 avatar

464 posts since 25/5/11

17 Jan 2020 12:13
Seventyfour wrote: Has anyone used a massage gun?

I have one. They are good to be fair but you need to use them after each session to see the benefit.

I've seen a one online where you buy a cordless drill and they offer bits for the end that work like the usual massage guns, pretty good idea tbf.