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Iron Heart Fall/Winter 2025 Collection Preview - Now Live

Lifter problems

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  • N
    neph93
    見習いボス
    Joined: 18 Aug 2014

    @TrickHell:

    My current goal is to lower my BF to around 12 mostly through diet. I fucking hate cardio.

    I've also heard that lifting burns calories even after you stop, but that might be Bro Science (TM).

    I've lost 11 kg while lifting, with no cardio over the space og 6 months. If you know your calorie sum for maintennece and eat on average about 400-500 cal. under that while training at maintennce level you'll strip body fat at the rate of about 500g a week. Just don't expect to keep hitting PB's until you start eating again. I tried that a couple of years ago and ended up out of the game for a year with injury.

    Cardio is shit but one thing that works (at least for me) while cutting is jogging slowly  on a heavy incline for 20 min. Vary speed but regularly increase the incline.  Burns calories like a mofo.

    “Some of those that work forces
    Are the same that burn crosses”

    • Virginia Woolf
    last edited by 24 Feb 2017, 20:36 1 Reply Last reply Reply Quote 0
    • J
      JDelage
      啓蒙家
      Joined: 13 Jan 2012

      @manufc10:

      yeah calories burned during a gym session can vary, mainly depending on how long you are resting between sets.  Like @TrickHell I rest 45 seconds between each set which is basically enough time to load/unload weights and on leg days this can be brutal but I burn more calories that way by keeping the heart rate up.

      Explain that to me please as I don't understand the logic.

      (Also, Rippetoe would argue that you're not fully rested and therefore are lifting less than if you took longer rest, but maybe that's not your goal.)

      last edited by 24 Feb 2017, 21:35 1 Reply Last reply Reply Quote 0
      • M
        manufc10
        Iron Heart Deity
        Joined: 14 Mar 2015

        @JDelage:

        @manufc10:

        yeah calories burned during a gym session can vary, mainly depending on how long you are resting between sets.  Like @TrickHell I rest 45 seconds between each set which is basically enough time to load/unload weights and on leg days this can be brutal but I burn more calories that way by keeping the heart rate up.

        Explain that to me please as I don't understand the logic.

        (Also, Rippetoe would argue that you're not fully rested and therefore are lifting less than if you took longer rest, but maybe that's not your goal.)

        when you only rest 45 seconds between each set your heart rate increases, stays increased, therefore burning calories.  It's the same principle as HIIT (high intensity interval training) cardio where you run at an all out sprint for 30 seconds then walk for a minute, repeat.

        You are absolutely right, you will not be able to lift as much weight  because you are not resting as long which is exactly the point.  Your muscles don't know weight, they know resistance.  You will work your muscles harder this way even though by the third, fourth, fifth set you are lifting less weight than you would be if you rested longer.  The best results I have ever seen personally in my weightlifting life have been from training like this.  You will get great pumps and your muscles will be stimulated in a way that isn't the same as resting longer between sets.

        last edited by 24 Feb 2017, 21:59 1 Reply Last reply Reply Quote 0
        • M
          manufc10
          Iron Heart Deity
          Joined: 14 Mar 2015

          I'll also ad that after training like this for a couple months or so I did get stronger in the long run and I hit new PR's on all of my lifts.

          last edited by 24 Feb 2017, 22:02 1 Reply Last reply Reply Quote 0
          • J
            JDelage
            啓蒙家
            Joined: 13 Jan 2012

            Thanks. I'll have to give it a shot.

            Sent from my iPhone using Tapatalk

            last edited by 24 Feb 2017, 23:41 1 Reply Last reply Reply Quote 0
            • G
              Graeme
              啓蒙家
              Joined: 30 Mar 2012

              @TrickHell:

              My current goal is to lower my BF to around 12 mostly through diet. I fucking hate cardio.

              I've also heard that lifting burns calories even after you stop, but that might be Bro Science (TM).

              Diet is really the only way of losing weight, as exercise doesn't burn a huge amount of calories.

              Yes, your body will burn more calories after training, this is popularly known as Afterburn (because it sounds cool), or EPOC (Excess Post exercise Oxygen Consumption) if you want to go full nerd. Unfortunately this article suggests that the effect is overstated, and that people tend to eat more after a session, which counteracts it!

              last edited by 25 Feb 2017, 08:53 1 Reply Last reply Reply Quote 0
              • N
                neph93
                見習いボス
                Joined: 18 Aug 2014

                In my experience if you run a deficit for more then 8 weeks then your gains dry up. The deficit will strip fat but you will not build more muscle and after a while you'll lose muscle. The key is both with bulking and cutting, to take the long view. About 400cal over or under maintainence depending on which direction you want to go and look for results after about 4 weeks.

                Sent from my iPhone using Tapatalk

                “Some of those that work forces
                Are the same that burn crosses”

                • Virginia Woolf
                last edited by 25 Feb 2017, 09:10 1 Reply Last reply Reply Quote 0
                • G
                  Graeme
                  啓蒙家
                  Joined: 30 Mar 2012

                  Muscle, Smoke, Mirrors is an interesting article about the psychological problems and myth-making that surrounds bodybuilders.

                  It doesn't mention whether getting punched in the face by another muscleman is an occupational hazard for lifters though. 😛

                  last edited by 21 Mar 2017, 05:44 1 Reply Last reply Reply Quote 0
                  • F
                    fanya
                    Joined: 28 Nov 2012

                    @TrickHell:

                    I do Madcow 5x5 and basically my only rest period is loading weight onto the bar, though I take three minutes before my Friday PR squat.

                    It has been years since I've lifted but madcow 5x5 is what I ran.  Went from 143#s to 168#s in 10 weeks, it wasn't the gym work that was hard, it was all the god damn eating. At the end of the 10 weeks my jeans went from comfortably loose to squeezing in tight. I quit training and lost everything in about 4 weeks. I just don't have to dedication to the amount of eating required to make staying in the gym worth it.

                    last edited by 21 Mar 2017, 21:55 1 Reply Last reply Reply Quote 0
                    • J
                      Jordan23
                      Joined: 19 Nov 2011

                      Good stats for your weight. Go ahead.

                      Enjoy ya addiction!

                      AE

                      last edited by 25 Mar 2017, 15:02 1 Reply Last reply Reply Quote 0
                      • N
                        neph93
                        見習いボス
                        Joined: 18 Aug 2014

                        @TrickHell:

                        Lifting Report for the Week:

                        Weight: 79.5
                        Squat: 115x3*
                        Bench: 85x3
                        Dead: 115x5
                        Row: 85x3*
                        OHP: 55x5

                        I feel I need to try this. I do all these moves at 3 sets of 8 reps, with bench, deadlift, OHP and squat at the beginning of my workouts and everything after as supporting moves. It's tempting to strip it all down and just practice these big fuckers at full whack…

                        “Some of those that work forces
                        Are the same that burn crosses”

                        • Virginia Woolf
                        last edited by 25 Mar 2017, 15:21 1 Reply Last reply Reply Quote 0
                        • spitfiredealerS
                          spitfiredealer
                          Raw and Unwashed
                          Joined: 8 Apr 2013

                          Do 5-3-1 mate. I have hit numbers that I was struggling with when I was 10kg heavier.

                          For example at 84kg

                          My last cycle I got
                          102.5Kg bench 7 reps
                          187.5kg dead 4 reps
                          Squat 125kg 6 reps
                          OHP 80kg 3

                          Rested this week looking forward to starting again on Monday.

                          Another plus for me is my quads have actually got a bit smaller so jeans fit better.

                          last edited by 25 Mar 2017, 17:10 1 Reply Last reply Reply Quote 0
                          • J
                            JDelage
                            啓蒙家
                            Joined: 13 Jan 2012

                            Couldn't do my squat workout this week, not sure why, but I did do 3x3 deads at 152kg on Friday, which is pretty much my best working weights (full disclosure: I use straps).

                            last edited by 25 Mar 2017, 19:35 1 Reply Last reply Reply Quote 0
                            • R
                              richardjohn22
                              Joined: 5 Feb 2016

                              A thread I can relate to…

                              6'1 (185cm), 101kg, 27" thighs, squatter's ass, 36" waist.

                              Jeans are a nightmare, almost nothing nice fits well. Yes, Levi's 541s fit like a charm but the quality isn't good and they wear out.

                              I have the 1955S and wear them all the time. Lovely and comfy, and I'm happier in them than anything else I own. Not without flaws, as touched on already in this thread, primarily the front rise: it's so high it means I can't put shoes on with a phone in my pocket, can't use a larger phone, causes hip flair and crotch buldge, and just looks a bit odd generally. As they've worn in after 300 or so wears it looks a lot less odd I'm happy to say.

                              Not many suggestions in this thread sadly offer much hope to me: thighs either inadequate or rear rise is too low. As I get back to heavy weights I'll only grow again too...

                              I'm well off my old numbers in the gym at the mo, after a couple of bad injuries playing sports. Currently 170kg deads, 120kg squats for reps.

                              last edited by 26 Mar 2017, 03:29 1 Reply Last reply Reply Quote 0
                              • N
                                neph93
                                見習いボス
                                Joined: 18 Aug 2014

                                @richardjohn22:

                                Not many suggestions in this thread sadly offer much hope to me: thighs either inadequate or rear rise is too low. As I get back to heavy weights I'll only grow again too…

                                A new IH cut is on its was to save us all. Just don't call it a lifter cut…

                                “Some of those that work forces
                                Are the same that burn crosses”

                                • Virginia Woolf
                                last edited by 26 Mar 2017, 05:43 1 Reply Last reply Reply Quote 0
                                • R
                                  richardjohn22
                                  Joined: 5 Feb 2016

                                  @neph93:

                                  @richardjohn22:

                                  Not many suggestions in this thread sadly offer much hope to me: thighs either inadequate or rear rise is too low. As I get back to heavy weights I'll only grow again too…

                                  A new IH cut is on its was to save us all. Just don't call it a lifter cut…

                                  Oh really? Is this confirmed? Would be great for all the lifters/sportspeople out there… it saddens me that so much of fashion panders to scrawny blokes who've never played a jot of sport... well, them and distance athletes  😃

                                  last edited by 26 Mar 2017, 08:13 1 Reply Last reply Reply Quote 0
                                  • N
                                    neph93
                                    見習いボス
                                    Joined: 18 Aug 2014

                                    @richardjohn22:

                                    Oh really? Is this confirmed? Would be great for all the lifters/sportspeople out there…

                                    Oh yes:

                                    https://www.ironheart.co.uk/forum/index.php?topic=9693.0

                                    “Some of those that work forces
                                    Are the same that burn crosses”

                                    • Virginia Woolf
                                    last edited by 26 Mar 2017, 08:21 1 Reply Last reply Reply Quote 0
                                    • R
                                      richardjohn22
                                      Joined: 5 Feb 2016

                                      More rise at the back AND more taper! Just what they needed! The 1955S taper, but when cut down to a regular leg length the leg opening is a tad too large still, makes them look scruffier…

                                      last edited by 26 Mar 2017, 08:54 1 Reply Last reply Reply Quote 0
                                      • tvenutoT
                                        tvenuto
                                        Raw and Unwashed
                                        Joined: 15 Sept 2016

                                        @richardjohn22:

                                        A thread I can relate to…

                                        6'1 (185cm), 101kg, 27" thighs, squatter's ass, 36" waist.

                                        Jeans are a nightmare, almost nothing nice fits well. Yes, Levi's 541s fit like a charm but the quality isn't good and they wear out.

                                        I have the 1955S and wear them all the time. Lovely and comfy, and I'm happier in them than anything else I own. Not without flaws, as touched on already in this thread, primarily the front rise: it's so high it means I can't put shoes on with a phone in my pocket, can't use a larger phone, causes hip flair and crotch buldge, and just looks a bit odd generally. As they've worn in after 300 or so wears it looks a lot less odd I'm happy to say.

                                        Not many suggestions in this thread sadly offer much hope to me: thighs either inadequate or rear rise is too low. As I get back to heavy weights I'll only grow again too...

                                        I'm well off my old numbers in the gym at the mo, after a couple of bad injuries playing sports. Currently 170kg deads, 120kg squats for reps.

                                        Haha replied to you in the jeans thread as well but we're pretty much the same proportions.  I'm 5'11", 195, 25" thighs, 34" waist.  I'm also a pretty far off my strongest due to two jobs and a kid, and not wanting to compete in powerlifting anymore.

                                        I never liked 5-3-1 either.  I just can't wrap my head around the higher rep sets.  I need target weight for target reps, and do far better with intensity (5 reps or less).  Don't get me wrong, it's a great program for some, usually people who need more volume and/or older people who should push the weights as far up.  I have a 45 year old client than ran 5-3-1 for a long time to great effect.

                                        Since it seems like we're doing this, workout yesterday was…

                                        EMOM is fat bar deadlifts, bar facing burpees and side bridges

                                        last edited by 26 Mar 2017, 16:07 1 Reply Last reply Reply Quote 0
                                        • R
                                          richardjohn22
                                          Joined: 5 Feb 2016

                                          @tvenuto:

                                          Haha replied to you in the jeans thread as well but we're pretty much the same proportions.  I'm 5'11", 195, 25" thighs, 34" waist.  I'm also a pretty far off my strongest due to two jobs and a kid, and not wanting to compete in powerlifting anymore.

                                          It's hard to stay at one's strongest isn't it! Keeping the necessary weight on isn't easy on stomach or knees either, though I do kinda like hovering around the 245lb mark.

                                          I never liked 5-3-1 either.  I just can't wrap my head around the higher rep sets.  I need target weight for target reps, and do far better with intensity (5 reps or less).  Don't get me wrong, it's a great program for some, usually people who need more volume and/or older people who should push the weights as far up.  I have a 45 year old client than ran 5-3-1 for a long time to great effect.

                                          I mix up my rep ranges through the year, currently I'd do squats 7-7-7-5-5 and deads along the lines of 6-6-6-4-2 with ever increasing weight. The 2 may prove to be a 1 depending on how successful I am.

                                          EMOM is fat bar deadlifts, bar facing burpees and side bridges

                                          Never had the chance of playing with a fat bar- my grip does need work honestly, I struggle to hold onto 120kg without straps, which is a bit rubbish

                                          last edited by 1 Apr 2017, 18:10 1 Reply Last reply Reply Quote 0
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