Whats the difference between each of these one rep maxes? http://www.naturalphysiques.com/tools.php?itemid=18
I noticed the second one to be more accurate. But honestly, I think you need to find the number in between the two numbers.
The first one always gives higher numbers
The second one always gives slightly lower than first.
Those are just guesses. Not sure if either of them are true except to have an average idea of how strong you are on a 1 rep max. I find that if your not training to lift in a competition, then a 1 rep max is really pointless. However, the only true way to tell for a 1 rep max is to lift on the bench and keep increasing your weight until you can't lift anymore. I would say that the second one is probably closer. My max on the weight bench for 225lbs is 25 reps. I never do more than 225lbs. It gave the max weight of 411lbs which in my opinion would be somewhat close to my max bench press. Possibly off by 25lbs-40lbs.
225 for 25 reps? Are you a powerlifter/bodybuilder or something? Someday I would like to be able to bench 315. I hate my genetics lol. My dad is an ectomorph.
I have found the one rep max to be pretty accurate, but I have only been training relatively seriously for a couple years, before that I just did curls..
No, wish I were. I've studied a lot and flipped through muscle mags to get tips. Now I have switched gears to get ACSM certified. The hardest part for me is the diet and consuming so much protein. Your body can only handle so much protein and processing it through your body could really damage the kidneys. However, eating enough protein, roughly 1-1.5 grams of protein per body weight will help increase your size and strength. It is pretty accurate, though I haven't done a 1 rep max in years. The trick is to lift a weight that you know you can lift multiple times (for me 225lbs). I could only do 8 reps and then increased to 12. I kept pushing myself to do more and more. My goal is to eventually be able to do it 50 times. Though I haven't been lifting as hard. I probably could lift 225lbs maybe 12 reps, because the summer is coming and I've switched to a more lean look. If you have any questions about lifting, please let me know and I'll gladly help.
Do you think its better to consume 1.0 or 1.5? I am thinking about going up to 1.5 grams of protein per pound of bodyweight. Normally, I get about 1.0-1.1 roughly.
1.5 is definitely fine. Most bodybuilders are taking between 2.0-4.0 grams of protein per pound of body weight. You definitely to say the least should take your weight in protein to get the results that you want. I'll stay on the slim side and take at least my body weight in protein.
Also becareful of what kinds of protein you take. You can honestly stick with just the GNC brands because if you compair ingredients, they are typically the same. Also don't mix your protein with anything but water because that will have the least amount of fat possible. This will give you the most protein and the fewest fat calories. Be mindful of your caloric intake and your caloric expenditure.
I also like to use an "N.O." supplement to help with physical demands of lifting to give me an edge. Stick with 1.5 grams, take an N.O supplement, and if you're into creatine...definitely take Kre-Alkyine. "KA" is a 100% absorbable creatine pill that doesn't cause your body to retain water weight. And if your really serious...possibly think about taking a horomone supplement like P6 (made by cellulor). These are extremely good products.
Alright, then I will try 1.5 per grams of bodyweight. 4.0 sounds like the extreme. I know some bodybuilders that weigh 250 lbs may need that, but even theN that is a lot of taxing on body.
I get whey protein & the type of protein that comes from milk. (casein?) Never tried N.O. but I heard about it before. From what I heard, its pretty good.
I'm not sure if cranberry juice is ever mentioned (cant find info on it) but I drink it, and it seems to revitalize me. Cranberry juice does not have any fat/protein, but has a lot of calories and carbs.
For some reason, cranberry juice + steak helps. Carbs help protein right?
Juice is good, but also has a lot of sugar. Sugar=empty calories. You want to stay away from empty calories. If you really enjoy taking it, take it in the morning because your body is better equipped to handle more calories and can be burned off throughout the day. Try taking it with just water. Casein protein is good...from my understanding is, is that casein is best when taken at night. Casein protein is supposed to help your muscles by being more time sensitive during the rebuilding phase while you sleep. If you can take casein protein about an hour before going to bed to get the full effects. Whey protein is great too. Any protein that has minimal number of calories, sugar, and carbs is excellent. The goal is to gain muscle. Even though protein and carbs do have the same number of calories per gram (4 calories). It's best to limit the number of carbs. Your body works just like a car. The better the nutrition, the better you run.
Carbs give you energy. Carbs are broken into glucose (sugar) which gives you energy. This is your body's number 1 fuel source. The second is protein. Fat has 9 calories per gram. Limiting fat and carbs will help you lean up and more protein will be used to repair muscle and gain size.
I have heard about sugar and empty calories, but does that mean if I drink 240 calories of juice I am not really getting anything?
Yeah, I heard milk is good to drink before bed as well. I usually drink it right when i get up, then before I go to bed. Sometimes I drink whey when I get up though.
As for sugar, I don't think I really get that much. If any, its from cranberry juice.
I often eat steak, chicken breasts, macaroni and cheese and chicken nuggets as whole food. There were these chicken fingers that had a lot of fat, but the chicken breasts seemed to have a ton of protein and low fat. I am going to stick with the chicken breasts.Most of my food sources come from dairy and meat.
But carbs are still important right? I hear various things about carbs. They say if your trying to bulk carbs are needed to help protein synthesis right.
Juice is good, but look at the calories and the number of sugar cals you have. It would be best to get the light juice if you can. This will cut down on the calories or unwanted ones.
Chicken breasts are good. Steak is good, but beef also takes so much longer to digest in the stomach. Often times beef will actually spoil in your stomach before you get done processing what you need. Beef also has a higher amount of saturated fat (bad fat).
Carbs are excellent. As I've said before, they are your body's main fuel source for energy. That is true if you want bulk to begin with. You will still have a layer of fat between the muscle and the skin. I prefer a lean look and limit my caloric intake. Protein will go into synthesis by itself. That just means that protein is being broken down into amino acids for your body to use as needed.
Add more greens to your diet. Greens have less calories then what it take to burn. Meaning that greens for example have 5 calories...may take 8 calories to burn that 5. This is how you get lean. Try to stay away from dairy if you can. It is good in limited amounts, but also has lots of saturated fat (bad fat). Cook with olive oil which is polysaturated fat that is good fat that your body needs.
The problem with vegetables is low calories, I mean I know there good for you though. Is it possible to get lower calorie intake, but if my protein consumption is high, can I still bulk? Its hard to eat as healthy as possible. I think I eat pretty healthy, especially compared to people who drink pop, eat potato chips, and general junk food. America eats very unhealthily. (On top of that, Jack Lalane is no longer alive)
I'm probably going to switch to drinking skim milk - it has the same amount of protein as whole milk - but less calories
Whey protein seems to be a great helper for me, but sometimes I feel that liquid is inferior to whole foods, even though I am still getting protein from other sources etc..
You need the veggies for the vitamins and minerals to full explode your gains. Try drinking V8 if nothing else. Eat something you like. Skim milk is good. Liquid is inferior because your body needs real protein like chicken or poultry. You will get gains in muscle mass. Think of a Hummer, for a Hummer to run great it's going to burn everything in order to run. Hummer is similar to muscles...the more muscle mass you have (more protein you intake) the more cleaner your body will run, because your muscles will burn the fat. Give your muscles carbs and protein. You should not be taking in more than 2,500 calories a day for a avg adult male.
Good analogy lol. Ahh yes, V8, I forgot about that. I was drinking that for a while. Perhaps that would be a better choice rather than drinking cranberry juice?
I believe I need 3000 calories according to weight gain calculators. 2500 is likely maintenance for me.
The only thing I always wondered is if daily requirements cover 12 hours or 16 hours. I get up early for college, and later other days.
Thanks for the information, looking forward to your hubs.
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