Pancake brah - Gym Question

09-30-2013, 10:17 PM

Im thinking of completely switching my body type to a more cut/bruce lee type.

Ive only ever done bulking, 3 sets of 10 and strength training back in the day with the 5 sets of 5.

Now if I was to cut it would change my body dramatically cause im bulked atm.

How many sets should I do cause I keep reading conflicting info. Is 4 sets of 15 good? or should I go as high as 20 reps?

Im 5'11 200 pounds atm if that helps at all.

@cake

NYCSPITZ · 09-30-2013, 10:22 PM

scientifically sets @ 12-15 reps plus 200 push ups minimum per day will get u ripped.

NYCSPITZ · 09-30-2013, 10:23 PM

my physique is like that of a greek god

Diode · 09-30-2013, 10:25 PM

Quote:

Originally Posted by NYCSPITZ

scientifically sets @ 12-15 reps plus 200 push ups minimum per day will get u ripped.

09-30-2013, 10:25 PM

should i do 4 sets of 15 or 3 sets of 15?

edit: lol dommazzetti the gawd

PancakeBrah · 09-30-2013, 10:26 PM

@Diode

Whenever I've cut weight I actually decrease volume and focus on retaining strength through the weight loss. The only time I've done a bodybuilding type training is when I was first starting off at the gym. My entire spectrum of weightlifting knowledge is geared towards strength. If you're looking for advice for keeping muscle mass while cutting I'm not entirely confident in my knowledge in that area. My guess would be to cut down volume slightly as your taking in less calories. For keeping mass just reduce exercises but keep the bodybuilding set/rep scheme (the 3 by 10). Your question confuses me, actually. Increasing your volume of weightlifting while maintaining or reducing your caloric intake would constitute a cut (i.e. the high reps you're talking about), but the only type of cutting weight I've done is adding HIIT and LISS cardio while slightly reducing my weightlifting (which is for the most part strength work)

I hope this helps, but probably not.

Diode · 09-30-2013, 10:30 PM

@Masaii there are books on this by qualified people who have a ton of experience and either professional success or scientific education on the subject. they are usually very affordable since it's a niche market. you should check amazon.

you should not follow broscience.

cake has the best answer in this thread because he was honest.

+1 cake for today and today only

NYCSPITZ · 09-30-2013, 10:33 PM

lmfaoo @ diode...

masaii j superset everything and run the 40 yard dash at least 4 times/ day imo...

09-30-2013, 10:36 PM

I just read a REALLY good article by some guy on HIIT.

Fuck I hate cardio though but I guess it has to be done.

Ill start the program when I finish my creatine cycle (in 2 mnths) and ill do b4/after pics to see if its actually worked for me.

Also one last question. Do you think you could stay cut and maintain strength using just body weight exercises?

PancakeBrah · 09-30-2013, 10:38 PM

Quote:

Originally Posted by Diode

+1 cake for today and today only

I thought we were making strides.

For shame.

Diode · 09-30-2013, 10:39 PM

Quote:

Originally Posted by Masaii

creatine cycle (in 2 mnths) ?

please seek professional help and stop boarding this subject

"cycle" creatine

smh..

Ghost1 · 09-30-2013, 10:39 PM

Sum1 post a new lifting routine for me to start.

PancakeBrah · 09-30-2013, 10:41 PM

Quote:

Originally Posted by Masaii

I just read a REALLY good article by some guy on HIIT.

Fuck I hate cardio though but I guess it has to be done.

Ill start the program when I finish my creatine cycle (in 2 mnths) and ill do b4/after pics to see if its actually worked for me.

Also one last question. Do you think you could stay cut and maintain strength using just body weight exercises?

I'm not a fan of bodyweight exercises myself. I suppose for some people they work, but my body reacts to weight based resistance training. Other than pull ups and the occasional push up superset I don't mess with them. I'm of the opinion that if you switch from weightlifting to bodyweight training you'll lose strength both in the short and long run. But that's just a personal anecdote. I've read a lot of articles, though, that say bodyweight exercises aren't optimal for building, let alone maintaining, mass.

09-30-2013, 10:42 PM

Quote:

Originally Posted by Diode

please seek professional help and stop boarding this subject

"cycle" creatine

smh..

I only say cylce cause im going to finish my freshly purchased tub

PancakeBrah · 09-30-2013, 10:43 PM

Quote:

Originally Posted by Diode

please seek professional help and stop boarding this subject

"cycle" creatine

smh..

There is a disagreement on whether 'cycling' creatine is effective or not. The most knowledgeable weightlifter I know advocates a loading phase then maintaining 5mg for three weeks then a week off, and repeat.

09-30-2013, 10:44 PM

Quote:

Originally Posted by Ole Dirty Bagstard

Sum1 post a new lifting routine for me to start.

Do you want me to write out my program? It focuses on strength/mass gains

Quote:

Originally Posted by PancakeBrah

I'm not a fan of bodyweight exercises myself. I suppose for some people they work, but my body reacts to weight based resistance training. Other than pull ups and the occasional push up superset I don't mess with them. I'm of the opinion that if you switch from weightlifting to bodyweight training you'll lose strength both in the short and long run. But that's just a personal anecdote. I've read a lot of articles, though, that say bodyweight exercises aren't optimal for building, let alone maintaining, mass.

True True I agree but i may be living in africa next yr and gyms arent really around so was thinking of getting a pullup bar and dip machine.

PancakeBrah · 09-30-2013, 10:45 PM

Yeah, bodyweight would be better than nothing.

Diode · 09-30-2013, 10:45 PM

Quote:

Originally Posted by PancakeBrah

There is a disagreement on whether 'cycling' creatine is effective or not. The most knowledgeable weightlifter I know advocates a loading phase then maintaining 5mg for three weeks then a week off, and repeat.

The most knowledgeable scientists debunked "cycling" creating over 7 years ago.

PancakeBrah · 09-30-2013, 10:47 PM

Word. And there are studies that advocate it to this day. Not that I could bring one up. But arguing weighlifting "truths" is a folly I'm not trying to invest a bunch of time in.

Diode · 09-30-2013, 10:47 PM

Quote:

Originally Posted by Ole Dirty Bagstard

Sum1 post a new lifting routine for me to start.

http://www.amazon.com/Starting-Stren.../dp/0982522738

If you feel you've progressed past that

http://www.amazon.com/Simplest-Effec...ds=wendler+531

And if you feel you are past that

http://www.amazon.com/Beyond-Simple-...ler+531+beyond

09-30-2013, 10:17 PM	#1
Masaii Guest Posts: n/a	Pancake brah - Gym Question Im thinking of completely switching my body type to a more cut/bruce lee type. Ive only ever done bulking, 3 sets of 10 and strength training back in the day with the 5 sets of 5. Now if I was to cut it would change my body dramatically cause im bulked atm. How many sets should I do cause I keep reading conflicting info. Is 4 sets of 15 good? or should I go as high as 20 reps? Im 5'11 200 pounds atm if that helps at all. @cake

09-30-2013, 10:26 PM	#6
PancakeBrah SOBER Join Date: Jan 2013 Posts: 12,480 Battle Record: 2-5 Champed - AOWL Season 2 Rep Power: 85899407	@Diode Whenever I've cut weight I actually decrease volume and focus on retaining strength through the weight loss. The only time I've done a bodybuilding type training is when I was first starting off at the gym. My entire spectrum of weightlifting knowledge is geared towards strength. If you're looking for advice for keeping muscle mass while cutting I'm not entirely confident in my knowledge in that area. My guess would be to cut down volume slightly as your taking in less calories. For keeping mass just reduce exercises but keep the bodybuilding set/rep scheme (the 3 by 10). Your question confuses me, actually. Increasing your volume of weightlifting while maintaining or reducing your caloric intake would constitute a cut (i.e. the high reps you're talking about), but the only type of cutting weight I've done is adding HIIT and LISS cardio while slightly reducing my weightlifting (which is for the most part strength work) I hope this helps, but probably not. __________________ Netcees 2025 Revivalist Movement Founder

09-30-2013, 10:30 PM	#7
Diode PR's Finest Join Date: Aug 2013 Posts: 14,165 Battle Record: 12-7 Rep Power: 85899410	@Masaii there are books on this by qualified people who have a ton of experience and either professional success or scientific education on the subject. they are usually very affordable since it's a niche market. you should check amazon. you should not follow broscience. cake has the best answer in this thread because he was honest. +1 cake for today and today only __________________

09-30-2013, 10:45 PM	#17
PancakeBrah SOBER Join Date: Jan 2013 Posts: 12,480 Battle Record: 2-5 Champed - AOWL Season 2 Rep Power: 85899407	Yeah, bodyweight would be better than nothing. __________________ Netcees 2025 Revivalist Movement Founder

09-30-2013, 10:47 PM	#19
PancakeBrah SOBER Join Date: Jan 2013 Posts: 12,480 Battle Record: 2-5 Champed - AOWL Season 2 Rep Power: 85899407	Word. And there are studies that advocate it to this day. Not that I could bring one up. But arguing weighlifting "truths" is a folly I'm not trying to invest a bunch of time in. __________________ Netcees 2025 Revivalist Movement Founder

09-30-2013, 10:22 PM	#2
NYCSPITZ SYRACUSE Join Date: Jan 2013 Posts: 4,031 Battle Record: 31-37 Champed - Write Night II - Alias Topical Tournament Rep Power: 4743547	scientifically sets @ 12-15 reps plus 200 push ups minimum per day will get u ripped.

09-30-2013, 10:23 PM	#3
NYCSPITZ SYRACUSE Join Date: Jan 2013 Posts: 4,031 Battle Record: 31-37 Champed - Write Night II - Alias Topical Tournament Rep Power: 4743547	my physique is like that of a greek god

09-30-2013, 10:25 PM	#5
Masaii Guest Posts: n/a	should i do 4 sets of 15 or 3 sets of 15? edit: lol dommazzetti the gawd

09-30-2013, 10:33 PM	#8
NYCSPITZ SYRACUSE Join Date: Jan 2013 Posts: 4,031 Battle Record: 31-37 Champed - Write Night II - Alias Topical Tournament Rep Power: 4743547	lmfaoo @ diode... masaii j superset everything and run the 40 yard dash at least 4 times/ day imo...

09-30-2013, 10:36 PM	#9
Masaii Guest Posts: n/a	I just read a REALLY good article by some guy on HIIT. Fuck I hate cardio though but I guess it has to be done. Ill start the program when I finish my creatine cycle (in 2 mnths) and ill do b4/after pics to see if its actually worked for me. Also one last question. Do you think you could stay cut and maintain strength using just body weight exercises?