http://www.myosynthesis.com/forum/ Fri, 10 Feb 2012 04:38:18 +0000 MyBB http://www.myosynthesis.com/forum/showthread.php?tid=436 Tue, 22 Nov 2011 20:08:05 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=436 http://www.myosynthesis.com/forum/showthread.php?tid=435 Mon, 21 Nov 2011 14:22:46 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=435 http://moynihaninstitute.blogspot.com/

He's a legendary troll whose been banned (or at least claims to have been banned) from pretty much every strength forum out there. He has the worst case of training ADD I've ever seen. He has both trashed and embraced every diet and training plan out there as well as the gurus who wrote them. He's either completely mental or brilliantly played fictitious character. Either way, his blog is an interesting study in Psychosis. I can't stay away. It's like watching a daily train wreck.]]> http://moynihaninstitute.blogspot.com/

He's a legendary troll whose been banned (or at least claims to have been banned) from pretty much every strength forum out there. He has the worst case of training ADD I've ever seen. He has both trashed and embraced every diet and training plan out there as well as the gurus who wrote them. He's either completely mental or brilliantly played fictitious character. Either way, his blog is an interesting study in Psychosis. I can't stay away. It's like watching a daily train wreck.]]> http://www.myosynthesis.com/forum/showthread.php?tid=434 Mon, 21 Nov 2011 14:22:11 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=434
]]>
]]> http://www.myosynthesis.com/forum/showthread.php?tid=402 Wed, 11 May 2011 15:57:05 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=402
http://www.slate.com/id/2293368/pagenum/2]]>
http://www.slate.com/id/2293368/pagenum/2]]> http://www.myosynthesis.com/forum/showthread.php?tid=399 Wed, 20 Apr 2011 17:54:19 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=399 http://www.youtube.com/watch?feature=pla...8nSHzAE5CQ]]> http://www.youtube.com/watch?feature=pla...8nSHzAE5CQ]]> http://www.myosynthesis.com/forum/showthread.php?tid=398 Wed, 20 Apr 2011 17:18:16 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=398
For those of you who don't know me my board name is clicker666. My real name is Tony.

I'm going to be 45 in nine days.
I've been lifting since the end of February 2009 (2 yrs, 2 mos).
I started with Starting Strength and my lifts were (in pounds, 3x5): Squats 115, Bench 105, Deadlift 135, OHP 75, P Cleans 105.
I am 5'10 and weighed 246 pounds back in late December 2008.
I was proportioned like most North American men, big in the gut (47 inch), chicken legs, fatceps, fat neck and face, and little to no muscle.

Since then I've gone through a lot of changes, both in terms of diets and workout regimes. Some have worked for me and some haven't. I've suffered injuries, underwent numerous surgeries, and dealt with the myriad of issues that most men my age have to deal with.

Currently I weigh 189 lbs and have shrunk my waist down to 37 ". My lifts are Squats 270x1x6, Bench 170x1x10, Dead 325x1x3, OHP 125x1x6, and P Cleans for 160x5x10. I've come a long way. I'm sure there were better ways to get here, and I wasted a lot of time and energy, but I'm still here, and I guess that's the important thing.]]>
For those of you who don't know me my board name is clicker666. My real name is Tony.

I'm going to be 45 in nine days.
I've been lifting since the end of February 2009 (2 yrs, 2 mos).
I started with Starting Strength and my lifts were (in pounds, 3x5): Squats 115, Bench 105, Deadlift 135, OHP 75, P Cleans 105.
I am 5'10 and weighed 246 pounds back in late December 2008.
I was proportioned like most North American men, big in the gut (47 inch), chicken legs, fatceps, fat neck and face, and little to no muscle.

Since then I've gone through a lot of changes, both in terms of diets and workout regimes. Some have worked for me and some haven't. I've suffered injuries, underwent numerous surgeries, and dealt with the myriad of issues that most men my age have to deal with.

Currently I weigh 189 lbs and have shrunk my waist down to 37 ". My lifts are Squats 270x1x6, Bench 170x1x10, Dead 325x1x3, OHP 125x1x6, and P Cleans for 160x5x10. I've come a long way. I'm sure there were better ways to get here, and I wasted a lot of time and energy, but I'm still here, and I guess that's the important thing.]]> http://www.myosynthesis.com/forum/showthread.php?tid=397 Wed, 20 Apr 2011 14:01:41 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=397 Just Strong. It seems to be a very simplistic program.

I'm somewhat bored at the moment and have switched over to maintenance mode for nutrition again. I'd like to add a little muscle and get my numbers up before my next dieting phase. I'd also like to try hitting the gym four days a week. Summer hours are long in the office here (7 am to 4 pm), and I like to break the day up.

I think the program fits well with some autoregulation too.

How do you feel the program fits for someone who wants to add a bit more muscle and up his numbers on the big lifts?]]> Just Strong. It seems to be a very simplistic program.

I'm somewhat bored at the moment and have switched over to maintenance mode for nutrition again. I'd like to add a little muscle and get my numbers up before my next dieting phase. I'd also like to try hitting the gym four days a week. Summer hours are long in the office here (7 am to 4 pm), and I like to break the day up.

I think the program fits well with some autoregulation too.

How do you feel the program fits for someone who wants to add a bit more muscle and up his numbers on the big lifts?]]> http://www.myosynthesis.com/forum/showthread.php?tid=395 Mon, 11 Apr 2011 13:31:18 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=395 http://www.theonion.com/video/study-amer...dru,18198/]]> http://www.theonion.com/video/study-amer...dru,18198/]]> http://www.myosynthesis.com/forum/showthread.php?tid=394 Fri, 08 Apr 2011 23:19:48 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=394
Here is a favorite of mine.

Beef stew in Crock pot. I have two versions.

Guinness Stew
1 1/2 to 2 LBS stew meat. Cut in approx 1" cubes
shake in a bag of flour. Brown in skillet in olive oil. I'll usually do this the day before.

1 Crock pot.
Put browned stew meat in.
Finely chop some celery.
Mince some 2-3 cloves of garlic.
Coarsely chop up a small onion.
Chop 2-4 carrots. I am lazy so sometimes I buy those precut baby carrots. About 2 cups worth.
chop a potato. Again, about 1 inch cubes.
Put it all in the crock pot.
Pour in a carton (32 OZ) Low sodium beef broth.
1 cup of Guinness
a teaspoon or so of basil.
another teaspoon or so of thyme.
1 bay leaf.
set crock pot on low 8-10 hours.

Its simple. Impossible to f*ck up. My kids even like it.

I have another version where I use a can of V8 juice instead of the broth and beer.]]>
Here is a favorite of mine.

Beef stew in Crock pot. I have two versions.

Guinness Stew
1 1/2 to 2 LBS stew meat. Cut in approx 1" cubes
shake in a bag of flour. Brown in skillet in olive oil. I'll usually do this the day before.

1 Crock pot.
Put browned stew meat in.
Finely chop some celery.
Mince some 2-3 cloves of garlic.
Coarsely chop up a small onion.
Chop 2-4 carrots. I am lazy so sometimes I buy those precut baby carrots. About 2 cups worth.
chop a potato. Again, about 1 inch cubes.
Put it all in the crock pot.
Pour in a carton (32 OZ) Low sodium beef broth.
1 cup of Guinness
a teaspoon or so of basil.
another teaspoon or so of thyme.
1 bay leaf.
set crock pot on low 8-10 hours.

Its simple. Impossible to f*ck up. My kids even like it.

I have another version where I use a can of V8 juice instead of the broth and beer.]]> http://www.myosynthesis.com/forum/showthread.php?tid=389 Fri, 04 Mar 2011 19:28:10 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=389
Not talking about powerlifting or anything elite hear, just numbers such as 2xbw DL, 1.5xbw bench and chinup, etc.

The exercises I use remain the same and I only change volume and intensity depending on the goal, such as dieting or being in a caloric surplus looking for strength gains.

If my goals are somewhat modest, do I really need to rotate different types of deadlifts and various pressing movements?]]>
Not talking about powerlifting or anything elite hear, just numbers such as 2xbw DL, 1.5xbw bench and chinup, etc.

The exercises I use remain the same and I only change volume and intensity depending on the goal, such as dieting or being in a caloric surplus looking for strength gains.

If my goals are somewhat modest, do I really need to rotate different types of deadlifts and various pressing movements?]]> http://www.myosynthesis.com/forum/showthread.php?tid=384 Fri, 04 Feb 2011 20:41:05 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=384
You guys have any input or questions you'd like to see answered in those?]]>
You guys have any input or questions you'd like to see answered in those?]]> http://www.myosynthesis.com/forum/showthread.php?tid=381 Mon, 24 Jan 2011 04:47:14 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=381 http://fortified-iron.com/board/entry.ph...h-Training

Its not revolutionary at all, its simple. Its basically utilizing wave progression.

What is your thoughts?

Btw.. been along time

Kyle]]> http://fortified-iron.com/board/entry.ph...h-Training

Its not revolutionary at all, its simple. Its basically utilizing wave progression.

What is your thoughts?

Btw.. been along time

Kyle]]> http://www.myosynthesis.com/forum/showthread.php?tid=379 Wed, 19 Jan 2011 14:11:37 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=379
Upon reading your last blog post regarding the need for hypertrophy training as we age I was wondering how this applies to someone who is not actively looking to gain muscle?

I am 27 right now and beginning to follow more of a hybrid strength/conditioning program (much like you have written about before) which is centered around Wendler's 5/3/1 and fifteen to twenty mins. of conditioning at the end of my sessions. How important is it for me to incorporate higher-rep (assistance or accessory work) into my template if I am focused on relative strength and conditioning? Also, will this change as I get older?

I really enjoy this type of blog post from you, as it makes me question why I am doing what I am doing.]]>
Upon reading your last blog post regarding the need for hypertrophy training as we age I was wondering how this applies to someone who is not actively looking to gain muscle?

I am 27 right now and beginning to follow more of a hybrid strength/conditioning program (much like you have written about before) which is centered around Wendler's 5/3/1 and fifteen to twenty mins. of conditioning at the end of my sessions. How important is it for me to incorporate higher-rep (assistance or accessory work) into my template if I am focused on relative strength and conditioning? Also, will this change as I get older?

I really enjoy this type of blog post from you, as it makes me question why I am doing what I am doing.]]> http://www.myosynthesis.com/forum/showthread.php?tid=378 Wed, 19 Jan 2011 04:50:10 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=378
If you're a legit user who's registered here (I can't imagine there's many, but hey) and your account isn't activated, then let me know here. Unregistered guests can post in this section, so let me know the account name you signed up with and I'll activate it.]]>
If you're a legit user who's registered here (I can't imagine there's many, but hey) and your account isn't activated, then let me know here. Unregistered guests can post in this section, so let me know the account name you signed up with and I'll activate it.]]> http://www.myosynthesis.com/forum/showthread.php?tid=375 Fri, 26 Nov 2010 06:53:50 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=375
Quick Background: Been training for 4 years, never done something like this. I've done Texas Method once for about a month and another strength related routine for another month. That's it.

I'll think of doing it 4x a week, but that maybe later and it definitely won't be more than that. Here is the plan (kinda):

3 exercises:
Squat
Bench (or it's variations to include the Push Press)
Pullup or BB Rows (DB as well)

Work up to a daily max of 3 (I hope that's how this is supposed be be done)
and do the back of sets of 10kg-20kg less with 3's, 2's, or sometimes singles till I get to 30 reps. If I do singles, then I'll probably lower that a bit.

If the 3 is an absolute grinder then I'll lower the weight a bit for the next time, if it's too light then I'll probably just shoot for the triple again on the next set or just wait up for the next one.

Well that's the plan, any thoughts? I'm especially wondering if the daily max should be a single or a triple, double.]]>
Quick Background: Been training for 4 years, never done something like this. I've done Texas Method once for about a month and another strength related routine for another month. That's it.

I'll think of doing it 4x a week, but that maybe later and it definitely won't be more than that. Here is the plan (kinda):

3 exercises:
Squat
Bench (or it's variations to include the Push Press)
Pullup or BB Rows (DB as well)

Work up to a daily max of 3 (I hope that's how this is supposed be be done)
and do the back of sets of 10kg-20kg less with 3's, 2's, or sometimes singles till I get to 30 reps. If I do singles, then I'll probably lower that a bit.

If the 3 is an absolute grinder then I'll lower the weight a bit for the next time, if it's too light then I'll probably just shoot for the triple again on the next set or just wait up for the next one.

Well that's the plan, any thoughts? I'm especially wondering if the daily max should be a single or a triple, double.]]> http://www.myosynthesis.com/forum/showthread.php?tid=374 Wed, 24 Nov 2010 19:59:39 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=374 Monday- Legs and Press
Squats
Incline Press
Leg Press
Military Press

Wendsday Back and Press
Deadlift
Bench Press
Rows
DB Bench Press

Friday Legs and Back
Front Squat
Chinups
RDL
DB Rows

(plus gpp 2x a week)

This is what I've been doing for the past 4 weeks. On the first two lifts I keep RPE high and reps low (3-6), on the second two RPE high (8-10) and reps high (6-10). I work up to a daily max in each exercise for whatever RPE I'm going for, subtract 8% and keep pounding sets untill I'm at the same RPE. Standart RTS.

My estimated maxes have gone from 141, 104, 182 to 165, 131 and down to 126, 236. This are great improvments altough they are just local maxima.

So the deal is I thought this 4 weeks would just "warm me up" and then I would do a proper 10 week cycle (accumulation, transmutation, realization). But I'm having awesome results and bw is the same with some recomp (de-fat-fucking). On one hand this is too good to change, on the other I'm afraid I'll hit a wall soon and should rather change sooner to a proper cycle than later. Also I felt my abductors and adductors tender today from squatting on monday. Maybe I should do sumo deads instead of rdls? God I suck at being my own coach.

I'm 90 kgs and my goals are to improve the big 3 and get some body recomp.]]> Monday- Legs and Press
Squats
Incline Press
Leg Press
Military Press

Wendsday Back and Press
Deadlift
Bench Press
Rows
DB Bench Press

Friday Legs and Back
Front Squat
Chinups
RDL
DB Rows

(plus gpp 2x a week)

This is what I've been doing for the past 4 weeks. On the first two lifts I keep RPE high and reps low (3-6), on the second two RPE high (8-10) and reps high (6-10). I work up to a daily max in each exercise for whatever RPE I'm going for, subtract 8% and keep pounding sets untill I'm at the same RPE. Standart RTS.

My estimated maxes have gone from 141, 104, 182 to 165, 131 and down to 126, 236. This are great improvments altough they are just local maxima.

So the deal is I thought this 4 weeks would just "warm me up" and then I would do a proper 10 week cycle (accumulation, transmutation, realization). But I'm having awesome results and bw is the same with some recomp (de-fat-fucking). On one hand this is too good to change, on the other I'm afraid I'll hit a wall soon and should rather change sooner to a proper cycle than later. Also I felt my abductors and adductors tender today from squatting on monday. Maybe I should do sumo deads instead of rdls? God I suck at being my own coach.

I'm 90 kgs and my goals are to improve the big 3 and get some body recomp.]]> http://www.myosynthesis.com/forum/showthread.php?tid=373 Mon, 22 Nov 2010 17:38:32 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=373
Putting aside a trainee's advancement, programming, etc, what's the consensus on scheduling deload weeks. Should they be scheduled or is there something to hammering yourself into the ground until you're absolutely needing a deload week? Does anyone have experience showing that you net a greater gain by scheduling or not scheduling?]]>
Putting aside a trainee's advancement, programming, etc, what's the consensus on scheduling deload weeks. Should they be scheduled or is there something to hammering yourself into the ground until you're absolutely needing a deload week? Does anyone have experience showing that you net a greater gain by scheduling or not scheduling?]]> http://www.myosynthesis.com/forum/showthread.php?tid=372 Tue, 16 Nov 2010 18:53:21 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=372
I did the BBB variation. I *did* gain strength during the program, and perhaps a little hypertrophy. The question that nags me is whether or not I could have done the same on Starting Strength. The real difference in my 5/3/1 cycle was I cut the first two weeks, and ate at maintenance the second. During my SS efforts I was on an almost constant cut.

I plan to eat at maintenance here on out, or slightly above, as I'm pretty well pleased with my appearance and don't feel like I need to have a 6 pack anymore. If I get to 15% through my labours, then great, but I'm about 17-19 and look good dressed, so I'm Ok with that.

My lifting plan for the future is more like this: Workout 3 days a week, Squat/Bench/Chins, Deadlift/Overhead Press/Curls, Squat/Cleans. I'm throwing some drag curls in there because I have tiny arms. (15.25 flexed). Instead of 3x3x5 then add weight next day, go 3x3x5, 3x3x6, 3x3x7, 3x3x8, then add weight and back to 3x3x5. Perhaps I'll keep the whole last set deal from 5/3/1 where if you can do more reps, you do more.

Overall I should get more volume at higher weights, and a method of advancing more slowly to reflect my age and level of being beat up.

Thoughts?]]>
I did the BBB variation. I *did* gain strength during the program, and perhaps a little hypertrophy. The question that nags me is whether or not I could have done the same on Starting Strength. The real difference in my 5/3/1 cycle was I cut the first two weeks, and ate at maintenance the second. During my SS efforts I was on an almost constant cut.

I plan to eat at maintenance here on out, or slightly above, as I'm pretty well pleased with my appearance and don't feel like I need to have a 6 pack anymore. If I get to 15% through my labours, then great, but I'm about 17-19 and look good dressed, so I'm Ok with that.

My lifting plan for the future is more like this: Workout 3 days a week, Squat/Bench/Chins, Deadlift/Overhead Press/Curls, Squat/Cleans. I'm throwing some drag curls in there because I have tiny arms. (15.25 flexed). Instead of 3x3x5 then add weight next day, go 3x3x5, 3x3x6, 3x3x7, 3x3x8, then add weight and back to 3x3x5. Perhaps I'll keep the whole last set deal from 5/3/1 where if you can do more reps, you do more.

Overall I should get more volume at higher weights, and a method of advancing more slowly to reflect my age and level of being beat up.

Thoughts?]]> http://www.myosynthesis.com/forum/showthread.php?tid=371 Sat, 06 Nov 2010 17:56:36 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=371
So, I guess the question is, for those who wish to chime in, what are your thoughts/findings on doing partials for the squat (especially those with short upper/long lower bodies)? What's helped if anything? Bands, partials, high bar over low bar, etc...]]>
So, I guess the question is, for those who wish to chime in, what are your thoughts/findings on doing partials for the squat (especially those with short upper/long lower bodies)? What's helped if anything? Bands, partials, high bar over low bar, etc...]]> http://www.myosynthesis.com/forum/showthread.php?tid=370 Tue, 02 Nov 2010 14:45:36 +0000 http://www.myosynthesis.com/forum/showthread.php?tid=370
*****

I recently had an email exchange with Bret Contreras where he asked if I'd be interested in interviewing him for my site. I obliged since I think he's an interesting guy and, if nothing else, it'll conjure up some more traffic as the guy has a ridiculously large following.

I honestly don't know much about him beyond what he puts out on his blog. That, and he seems like a genuinely good guy. I remember when he first came on the scene, he was pimping his glute book and much of his information was based on EMG research he conducted himself in his training studio. I thought he was a total huckster. My opinion has changed quite a bit since then.

While I do enjoy reading his blog, every now and again it seems as if he bases a lot of his stuff on this EMG data.

I read journals here and there and try and stay abreast of things. I'm no expert in measuring muscular force, though. EMG measures neurological activation of the muscle. Its great for just looking at the timing of muscle activation and typical patterns during gross movement but I don't understand how it relates to intramuscular tension.

Never minding the fact who knows how well he actually conducted said "research." From what I understand, EMG testing, at least the kind that's relatively accurate, ain't as simple as slapping on some electrodes. But how significantly does EMG measurement correspond to the true tension being developed in the muscle?

Is there more to EMG readings than the pattern and magnitude of muscle activation from the neurological system? And if we find that that a particular muscle is activated better for one movement over another, does that mean the latter movement is optimal for strength/muscular development?

I could simply pose this question to Bret in the interview. But I think it'd be a disservice to anyone reading the interview since it'd obviously be a biased answer from Bret. I was thinking I could filter the question a bit by asking you all for these questions.

My take is it seems like he makes some bold claims about what movement patterns are best for developing strength/hypertrophy based on what may be questionable research. That's what the skeptic in me is saying, anyhow.

And if you have anything else you'd like me to think about asking Bret, I'm all ears. He welcomes controversial questions.]]>
*****

I recently had an email exchange with Bret Contreras where he asked if I'd be interested in interviewing him for my site. I obliged since I think he's an interesting guy and, if nothing else, it'll conjure up some more traffic as the guy has a ridiculously large following.

I honestly don't know much about him beyond what he puts out on his blog. That, and he seems like a genuinely good guy. I remember when he first came on the scene, he was pimping his glute book and much of his information was based on EMG research he conducted himself in his training studio. I thought he was a total huckster. My opinion has changed quite a bit since then.

While I do enjoy reading his blog, every now and again it seems as if he bases a lot of his stuff on this EMG data.

I read journals here and there and try and stay abreast of things. I'm no expert in measuring muscular force, though. EMG measures neurological activation of the muscle. Its great for just looking at the timing of muscle activation and typical patterns during gross movement but I don't understand how it relates to intramuscular tension.

Never minding the fact who knows how well he actually conducted said "research." From what I understand, EMG testing, at least the kind that's relatively accurate, ain't as simple as slapping on some electrodes. But how significantly does EMG measurement correspond to the true tension being developed in the muscle?

Is there more to EMG readings than the pattern and magnitude of muscle activation from the neurological system? And if we find that that a particular muscle is activated better for one movement over another, does that mean the latter movement is optimal for strength/muscular development?

I could simply pose this question to Bret in the interview. But I think it'd be a disservice to anyone reading the interview since it'd obviously be a biased answer from Bret. I was thinking I could filter the question a bit by asking you all for these questions.

My take is it seems like he makes some bold claims about what movement patterns are best for developing strength/hypertrophy based on what may be questionable research. That's what the skeptic in me is saying, anyhow.

And if you have anything else you'd like me to think about asking Bret, I'm all ears. He welcomes controversial questions.]]>