Calisthenics and AAS

[Docd187123]

What do you feel the difference in the smith machine and the squat rack is? Such as if you squat 100 on smith machine how much could you squat in the rack?

There's absolutely no way to accurately predict that as far as I know. It could be 20lbs less if your stabilizers are strong and have good stability it could be 80lbs if you don't.

Best way to make the transition IMO is to do it as soon as possible. When you switch to a barbell to through several sets of warmups and slowly pyramid the weights up in sets of 5 or so until your form begins to break down and bar speed slows considerably. Take that as a rough 5RM and program your training from there

 

[YelloBoi]

That's how I started training years ago. Did I get some results ? Yes but not the kind that I wanted. I did it all. decs of cards , diamond push-ups. Dips. Pull ups. Did it build strength ? Maybe. But not explosive strength. More muscle endurance. Your hitting slow twitch muscle fibers. Unless you can only do 10 push ups. If you want to get strong , lift weights. Plyometrics would be better if you want to that route if that was your only option.

I did calisthenics before but not with gear. I was doing 750 push-ups a day, like 200 lunges and body squats and 100 pull ups. Also 5 sets of abs using ab straps.

I was strong but not near as strong as when I lifted weights. I didn't do them long enough to progress into advanced calisthenics though.

 

[YelloBoi]

Good plan there you have, and as I myselfd can only train 4 days a week I make each workout count with such little time.

How many times a week do you hit each muscle? I seem to recover quick with or without gear so I feel that hitting each muscle once a week isn't enough. Ever tried day I hit the same muscle again. Workouts look like this.

Monday/Thursday- chest/back
Tuesday/Friday- bis/tris
Wednesday/Saturday- legs some back due to dead lifts

 

[YelloBoi]

There's absolutely no way to accurately predict that as far as I know. It could be 20lbs less if your stabilizers are strong and have good stability it could be 80lbs if you don't.

Best way to make the transition IMO is to do it as soon as possible. When you switch to a barbell to through several sets of warmups and slowly pyramid the weights up in sets of 5 or so until your form begins to break down and bar speed slows considerably. Take that as a rough 5RM and program your training from there

I'm really considering switching gyms just for the squat rack but the other gym isn't as nice and a lot of the weights are chipped. Some of the DBS are chipped and bent.

 

[Docd187123]

I'm really considering switching gyms just for the squat rack but the other gym isn't as nice and a lot of the weights are chipped. Some of the DBS are chipped and bent.

It's a tough choice to make. My gym sucks luckily I signed up for a new one which opens sometime in the fall. I even sometimes drive pretty long distance to lift with a coach. In the end you make do with what is available to you and you make the sacrifices you deem worth it

 

[MindlessWork]

How many times a week do you hit each muscle? I seem to recover quick with or without gear so I feel that hitting each muscle once a week isn't enough. Ever tried day I hit the same muscle again. Workouts look like this.

Monday/Thursday- chest/back
Tuesday/Friday- bis/tris
Wednesday/Saturday- legs some back due to dead lifts

I hit each muscle group twice a week

 

[YelloBoi]

It's a tough choice to make. My gym sucks luckily I signed up for a new one which opens sometime in the fall. I even sometimes drive pretty long distance to lift with a coach. In the end you make do with what is available to you and you make the sacrifices you deem worth it

I've never hired a personal trainer. Do you feel they are worth it?

I want to become a personal trainer eventually.

 

[YelloBoi]

I hit each muscle group twice a week

What do your workouts look?

 

[ErikR]

I've never hired a personal trainer. Do you feel they are worth it?

I want to become a personal trainer eventually.

Personal trainers are good if you have no motivation. A lot of them don't know shit. Try to learn on your own. Spend your money on educating yourself. Maybe take a seminar by a respected coach.

 

[MindlessWork]

What do your workouts look?

Monday - Chest, shoulders/upper back, arms
Wednesday - Legs, lower back, cardio
Friday - Chest, shoulders/upper back, arms
Saturday - Legs, lower back, cardio

 

[YelloBoi]

Monday - Chest, shoulders/upper back, arms
Wednesday - Legs, lower back, cardio
Friday - Chest, shoulders/upper back, arms
Saturday - Legs, lower back, cardio

We have pretty similar workouts. What reps do you do?

 

[MindlessWork]

We have pretty similar workouts. What reps do you do?

I keep my reps between 8~12 and when going heavy I try to do at least 4.

 

[YelloBoi]

I keep my reps between 8~12 and when going heavy I try to do at least 4.

How many sets?

I tried 3x8 before but didn't like how the weight difference. I like seeing more weight on the bar lol

 

[ErikR]

You can try 5x5. 6x4. 10x3.

 

[MindlessWork]

How many sets?

I tried 3x8 before but didn't like how the weight difference. I like seeing more weight on the bar lol

I go like 5-7 sets with pyramid progression

 

[YelloBoi]

You can try 5x5. 6x4. 10x3.

Why 5x5 and not 3x5?

 

[YelloBoi]

I go like 5-7 sets with pyramid progression

I think I do less sets than anyone on here. Think I can get the same results off 3 sets as 5? I feel like I hit the muscles hard enough with 3

 

[MindlessWork]

I think I do less sets than anyone on here. Think I can get the same results off 3 sets as 5? I feel like I hit the muscles hard enough with 3

3 sets is OK if you go heavy as you can tolerate

 

[Docd187123]

I've never hired a personal trainer. Do you feel they are worth it?

I want to become a personal trainer eventually.

I distinguish between a personal trainer and a coach. I have the latter. I believe most personal trainers to be undereducated and basically worthless. A coach on the other hand can be a great thing especially when you're powerlifting or competing in bodybuilding. You need an objective eye at times unless you're used to and experienced in Accurately and honestly critiquing yourself. My coach is worth it and then some.

 

[MindlessWork]

I distinguish between a personal trainer and a coach. I have the latter. I believe most personal trainers to be undereducated and basically worthless. A coach on the other hand can be a great thing especially when you're powerlifting or competing in bodybuilding. You need an objective eye at times unless you're used to and experienced in Accurately and honestly critiquing yourself. My coach is worth it and then some.

Great you got someone to work with you that knows his stuff and willing to go that extra mile to make sure you got everything down.