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Thoughts on "elite" lifting

Dom

Dom

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I am getting back into my gym (done studying for the year & will give it the time of the day regardless of future studying).

I am obviously wanting to weight lift for the longest term & got looking into MMP as well as what you can possibly lift in relation to your bodyweight as well as classification of lifter (seems to be according to experience + conditioning).

My question is (for those who are further along their weight lifting journey) - do you thin the above holds and resistance in the wind?

You can be clean or on gear - I just have a general interest.
 
Dom said:
I am getting back into my gym (done studying for the year & will give it the time of the day regardless of future studying).

I am obviously wanting to weight lift for the longest term & got looking into MMP as well as what you can possibly lift in relation to your bodyweight as well as classification of lifter (seems to be according to experience + conditioning).

My question is (for those who are further along their weight lifting journey) - do you thin the above holds and resistance in the wind?

You can be clean or on gear - I just have a general interest.
Click to expand...
MMP?

Also gear is for when you've reached your body's limits not before then. So like 5 years of daily lifting and clean eating.
 
Dom said:
Think I also know of @dainluke @Valheru & @Flex who hit the weights pretty hard.
Click to expand...
I am more of a runner with a side of OCR (never joined a crossfit cult club). I do not know much about lifting, but you will have to make sure diet is good, you have a good balanced workout, because without your muscle groups working in pairs, you will throw your back out or hurt yourself very badly.

So this means grip strength (before using assists), arms strength, core strength (VERY important), glutes & quads strength. You cannot neglect anything. Go see someone, get a proper workout together and only then start doing your ORM baseline.

On diet, if you drink all day and eat McD's, get fucked, you will never lift anything heavier than your ego. Meats or strength, carb for long, anti-oxidents for recovery (you will need help here with supplements).

Also, you forgot bringer of PK (@EliteOp), he might be able to elaborate a bit more.
 
Valheru said:
I am more of a runner with a side of OCR (never joined a crossfit cult club). I do not know much about lifting, but you will have to make sure diet is good, you have a good balanced workout, because without your muscle groups working in pairs, you will throw your back out or hurt yourself very badly.

So this means grip strength (before using assists), arms strength, core strength (VERY important), glutes & quads strength. You cannot neglect anything. Go see someone, get a proper workout together and only then start doing your ORM baseline.

On diet, if you drink all day and eat McD's, get fucked, you will never lift anything heavier than your ego. Meats or strength, carb for long, anti-oxidents for recovery (you will need help here with supplements).

Also, you forgot bringer of PK (@EliteOp), he might be able to elaborate a bit more.
Click to expand...
That is a pretty solid response - didn't know you were a runner.

Fully agree on the grip strength + form being incredibly important.

Well aware that you need a pretty solid diet too - plan on getting this right (want to take a couple nutrition courses in the far future).

I actually did not think of @EliteOp - would appreciate his input (see he is very knowledgeable).
 
I mean you can pay someone to give you a training program specialised to size vs strength but generally you'd want them to be close to you so they can watch you lift from time to time for form corrections and such.

Or you can do the basic compounds and progressive overload and just get strong.
 
Dom said:
Fully agree on the grip strength + form being incredibly important.

Well aware that you need a pretty solid diet too - plan on getting this right (want to take a couple nutrition courses in the far future).
Click to expand...
Diet & form you should also consider as training, as much as going long/hard/loaded are usually considered the only training, these two are your crutches, you cannot do without them.
 
Valheru said:
Diet & form you should also consider as training, as much as going long/hard/loaded are usually considered the only training, these two are your crutches, you cannot do without them.
Click to expand...
Diet is without a doubt important but like you can progress with just generally eating "fine" junk food will wreck you as will sugar based carbs but the biggest impact of diet is on recovery and weight management.

Form can literally make or break you.
 
ThatGuyJD said:
Diet is without a doubt important but like you can progress with just generally eating "fine" junk food will wreck you as will sugar based carbs but the biggest impact of diet is on recovery and weight management.

Form can literally make or break you.
Click to expand...
Agree on this - I do not have much control of my diet but am still lifting with proper form (slow progression) & watching what I eat (wehere possible).
 
Dom said:
Fair enough - that is what I do.

Thinking more long term - this was the reference
Click to expand...
Eww do not compare to shit like that. Unless your 1 rep max is being measured for a competition you want to compete in its pointless to compare to others.

You're competition is yourself as corny as that sounds. And you'll even have fluctuations in what you can and can't do from day to day. Your progress is going to be measured over time of weeks not days.
 
ThatGuyJD said:
Eww do not compare to shit like that. Unless your 1 rep max is being measured for a competition you want to compete in its pointless to compare to others.

You're competition is yourself as corny as that sounds. And you'll even have fluctuations in what you can and can't do from day to day. Your progress is going to be measured over time of weeks not days.
Click to expand...
Had a feeling looking at those sort of things was not a good idea - it did cross my mind as I want to reach certain future weight lifting and would like to not be constrained.

That makes perfect sense really - you are competing against yourself, but I want to try and not be over optimistic (of what I can do in the future).
 
Dom said:
Had a feeling looking at those sort of things was not a good idea - it did cross my mind as I want to reach certain future weight lifting and would like to not be constrained.

That makes perfect sense really - you are competing against yourself, but I want to try and not be over optimistic (of what I can do in the future).
Click to expand...
You're just going to continue lifting heavier weights over time. Focusing on the future weight you want to be able to lift is kinda pointless unless you're training to do it for a specific reason.

Also that thing wants you at 100Kg bodyweight to squat 95KG for their definition of a beginner. LeL
 
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Genetics will usually be the limiting factor after training consistently for long enough

If the focus is long term health, then more weight isn't necessarily always better. Especially considering joint wear. Would be optimal to rather focus on finding what maximises the stimulus to fatigue ratio for yourself
 
5hadow17 said:
Genetics will usually be the limiting factor after training consistently for long enough

If the focus is long term health, then more weight isn't necessarily always better. Especially considering joint wear. Would be optimal to rather focus on finding what maximises the stimulus to fatigue ratio for yourself
Click to expand...
I hear you & can get that - I really think genetics can limit you throughout (where you start from as well).

My focus is more long term lifting (I see the health part as complimentary) - will look into the stimulus to fatigue ratio.
 
Dom said:
Fair enough - that is what I do.

Thinking more long term - this was the reference
Click to expand...

This chart is silly....Firstly I bet 80% of people that give their input there don't have proper form, and secondly exaggerate massively.

Is your goal to just beat the chart? Get strong? look jacked?

Diet does play a big role, but you can also get far without changing your diet too much.

Want abs? Diet hard and bang out cardio.

Want big muscles? Smash some protein and creatine on top of what you do already and lift heavy.

So I know you don't do 1RM as mentioned above, but what is your current training lifts on larger compounds?

i.e how many reps of what kg is your max at the moment? Do you Bench 10 of 100? Squat 10 of 100?

How many days a week do you train?

I've got a cool training plan I paid for a while back that's in excel, which I'm happy to share, (You also measure your gains in cm on various body parts and track this over time)
 
Fife said:
This chart is silly....Firstly I bet 80% of people that give their input there don't have proper form, and secondly exaggerate massively.

Is your goal to just beat the chart? Get strong? look jacked?

Diet does play a big role, but you can also get far without changing your diet too much.

Want abs? Diet hard and bang out cardio.

Want big muscles? Smash some protein and creatine on top of what you do already and lift heavy.

So I know you don't do 1RM as mentioned above, but what is your current training lifts on larger compounds?

i.e how many reps of what kg is your max at the moment? Do you Bench 10 of 100? Squat 10 of 100?

How many days a week do you train?

I've got a cool training plan I paid for a while back that's in excel, which I'm happy to share, (You also measure your gains in cm on various body parts and track this over time)
Click to expand...
Look + get jacked (really enjoy my gym & want to do it long term).

Have seen that you can still get results with an imperfect diet.

Have some of those (an uneven number probably but will control portioning where I can.

Hear you - happy to go without supps.

Do you mean bench press, squat & dead lift?

I train twice a week - like balance amongst all things.

Would be sick to have a look at that.
 
If you really want to make bodybuilding programming a bit more intricate and evidence-based, I highly recommend watching Renaissance Periodisation's videos on YouTube.
But if you don't want to complicate things, the simple advice is best advice:

Lift weights with a full ROM and relatively close to failure.
Train each body part 2-3x per week.
Eat adequate protein (1.6-2.2g /kg of bodyweight)

That's all you need.
 
Dom said:
Do you mean bench press, squat & dead lift?

I train twice a week - like balance amongst all things.
Click to expand...
Yeah,

Also how tall are you?

I just want to gauge where you're at...Feel free to DM me, but there's no shame here...

So I never train to 1RM because it's not that beneficial, but I do the following "Max's" sometimes:

Bench 3-5 reps of 120
Squat 6 of 130
Deadlift 2 of 160

I'm 169cm and ~77kg, and above average fit I reckon...I'm no bodybuilder or PT but I just want to gauge where you are...

I have been focusing on more functional training than compound training recently though, Push-pull days with more ranges of movements, i.e dumbbell inclines over bench etc.

I lift about 5 -7 times a week, but I have been cutting for the last month, so that's normally a cardio based lifting session at the moment and less weights.

The real biggest thing with gym is consistency, and 2 days won't be enough to make a big enough impact, push that to at least 3 (Push/Pull + legs could work)...
 
Fife said:
Yeah,

Also how tall are you?

I just want to gauge where you're at...Feel free to DM me, but there's no shame here...

So I never train to 1RM because it's not that beneficial, but I do the following "Max's" sometimes:

Bench 3-5 reps of 120
Squat 6 of 130
Deadlift 2 of 160

I'm 169cm and ~77kg, and above average fit I reckon...I'm no bodybuilder or PT but I just want to gauge where you are...

I have been focusing on more functional training than compound training recently though, Push-pull days with more ranges of movements, i.e dumbbell inclines over bench etc.

I lift about 5 -7 times a week, but I have been cutting for the last month, so that's normally a cardio based lifting session at the moment and less weights.

The real biggest thing with gym is consistency, and 2 days won't be enough to make a big enough impact, push that to at least 3 (Push/Pull + legs could work)...
Click to expand...
I am 1.77 and roughly 82 KGs.

I have recently started a plan where I have a day for each muscle group (which is more comprehensive than I have ever been).

I will admit I have never had much care for cutting/bulking (etc) & just focus on lifting for now (ROM & watching form).

I don't really have any more time I can commit & have made good progress (will chat more on PM).
 
@Dom what gym are you training at?
Am looking for a training partner as i need to get back into training and as much as i used to train along, i do prefer having someone to train with.
 
Random_Sheep said:
@Dom what gym are you training at?
Am looking for a training partner as i need to get back into training and as much as i used to train along, i do prefer having someone to train with.
Click to expand...
A home gym - afraid I (sadly) cannot really help.
 
Maybe I missed the exact question you needed some 2c about.

I have never been a guy who track any kinds of stats of any sort. When I am not competing, I do not count calories, weigh food, count heart rate, notate down my weight on certain exercises.

I have a set routine of certina muscle groups I split, but apart from that nothing else.
I am a huge believer in instinctive training. Lsitent o your body.

+gear, if you do it smart, hearlthy and don't abuse it then nothing wrong. I am just not an advocate of doing it for the sake of doing it. So I would only be on something when I want to compete. Otherwise what is the point?
 
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